Author: Danielle Coyle

Plant-based diets were once almost exclusively sought out by people living a strict vegetarian or vegan lifestyle. Not anymore! Today, diets that center on plant nutrition and whole foods are super-common and diverse. There are even restaurants that exclusively serve delicious veggie options.

People make the switch for various reasons – including wellness benefits, environmental concerns, ethical reasons, culture, and more. But it’s also worth mentioning that focusing on plant-derived foods can open a whole new world of flavors and textures worth exploring!

What is Plant-Based Living?

Plant-based living is all about consuming a diet primarily consisting of plant-based foods, such as fruits, vegetables, legumes, nuts, seeds, and grains – and minimizing or eliminating animal products. It can even extend into other areas of life, like fashion, but diet tends to be the focus. Below are some examples of plant-based dietary approaches, including some that allow for at least some animal-sourced foods.

• Lacto-vegetarian: Allows dairy products (milk, cheese, yogurt)
• Ovo-vegetarian: Allows eggs
• Lacto-ovo vegetarian: Allows dairy products and eggs
• Pescetarian: Allows fish and shellfish
• Vegan: Excludes all animal products and animal-derived food additives
• Flexitarian: Semi-vegetarian. Flexible diet that allows both animal and plant with a focus on incorporating more plant-based foods. Flexitarians may set a goal to have one or more meatless meals per week.

Healthy Eating with Plants

Plant-based diets can be a healthful approach since they can provide all the essential nutrients needed including vitamins, protein, carbohydrates, healthy fats, minerals, antioxidants, and more. Moreover, high-fiber, lower-calorie, plant-based diets can also have benefits around weight management. However, it is important to note that a plant-based diet is only beneficial when it contains all the essential nutrients. They say variety is the spice of life, and that’s the case here.

The “Berry” Important Question of Protein

Some people mistakenly believe that you can’t get enough protein and amino acids with a plants-only diet, but that’s not true. It’s true that not all vegan sources of protein are considered “complete proteins,” since very few contain all the essential amino acids on their own. Once again, that simply means that diversifying your diet is a smart move.

Some good examples of plant-based protein sources include beans, peas, lentils, brown rice, nuts, and seeds. That means it’s important to mix and match proteins throughout the day to increase protein intake. But soy is really where it’s at! It’s the only complete plant-based protein – so foods like tempeh, tofu, and edamame are all examples of soy-based protein foods!

If you feel you need to add more plant-derived protein to your diet, Amazing Grass Plant Protein in Chocolate or Vanilla flavor is a great place to get a little extra. Each serving contains 25 grams of protein from peas and brown rice and tastes great!

Quick Tips to Plant-Based Living

Adding more plants to your diet is easy! Here are some tips to help you incorporate more plant-based foods into your day:

1. Start small by adding one or two plant-based meals or snacks to your diet each day
2. Experiment with different types of plant-based foods to allow for added variety
3. Plan your meals to ensure that you have plenty of plant-based ingredients on hand
4. Use plant-based substitutes such as soy products or plant-based meat substitutes
5. Snack on fruits, vegetables, nuts, and seeds

Let’s Start with Breakfast!

One of the best ways to get started with a more plant-centric diet is to make one of your daily meals a plants-only affair. And there’s muffin better than starting with breakfast, right?

Speaking of muffins, this recipe for Maple Crumble Oat Muffins uses our Vanilla Plant Protein to add a boost of protein and replaces butter with coconut oil for a full-on, plants-only morning. And, of course, it tastes great, so everyone in the family will be happy with breakfast!

A vegan protein powder is an easy (and tasty) way to add extra protein to your day. But experts agree – a food-first approach to daily nutrition is the best way to get all the macronutrients your body needs. With that in mind, let’s look at some protein, vegan food sources you can add to your meals and snacks.

Protein can be found in a variety of foods beyond meat and dairy. However, it’s important to understand that not all proteins are created equal. Depending on the source, the quality and amount of protein per serving can differ.

Let’s take a closer look at five vegan foods that pack a protein punch and see which ones are best for you:

1. BEANS, beans, beans – lima beans, fava beans, garbanzo beans, black beans, pinto beans, kidney beans, and navy beans. Each offers protein, but soybeans are the bean king! They’re the only plant-based food that is considered a complete protein – meaning they contain all nine of the essential amino acids in sufficient quantities. And there’s a wide variety of soy products to choose from, such as edamame, tofu, tempeh, soy yogurt, or soy milk.
   • Tofu (1/2 cup) 10 grams of protein
   • Pinto (1/2c cooked) 20 grams of protein

2. LENTILS are a type of legume that contain protein and provide other essential nutrients such as folate and dietary fiber. There’s a rainbow of lentils to choose from, but the main types are red, brown, and green lentils. Add to that, they’re more versatile than you might think. Sure, lentils are amazing in soups. But you can even use lentils in desserts! Mind. Blown.
   • Lentils (1/2c cooked) 9g protein

3. PEAS are also a type of legume. (We’re starting to see a theme here.) And while you might immediately think of garden variety green peas (classified as a starchy vegetable), there are more options than you might realize – split peas, snap peas, snow peas, chickpeas, and black-eyed peas.
   • Green peas (1/2c cooked) 4g protein

4. NUTS are a favorite among many, vegan or not. They provide protein and contain vitamin E, and the choices seem endless – almonds, walnuts, cashews, hazelnuts, pistachios, macadamia, Brazil nuts, and more. They’re also a great whole food you can add to salads and baked goods. Nut butters are terrific as a spread on bread or an addition to oatmeal, fruit bowls, or paired with fruits and veggies.
   • Walnuts (1oz.) 4-5g protein
   • Almonds (1oz.) 6g protein

5. SEEDS are wee things, but they are yet another source of protein. Sunflower seeds, pumpkin seeds, sesame seeds, chia seeds, and flax seeds are all excellent choices. Flax seed is one of our favorites because it contains a healthy fat known as unsaturated and polyunsaturated fatty acids. More specifically, it provides omega-3 fatty acids, which are considered essential – meaning it cannot be made in the body and must be consumed through foods.
   • Flax (1 tbsp) 2g protein
   • Chia (1oz.) 4-5g protein
   • Pumpkin seeds (1oz.) 5g protein

Again, of the vegan protein sources listed above, only soybeans are considered a complete protein source. Other beans, peas, lentils, nuts, and seeds are incomplete – meaning they are low in one or more of the essential amino acids. Therefore, it’s important to consume a variety of foods throughout the day to help meet protein needs.

That’s the food-first approach, and it’s important.

Summer has ended and the season of falling leaves, sweater weather, and pumpkin spice is upon us! Check out a few of our FAVORITE fall things to kick start the season.

A Few of Our Favorite Fall Things

The air and the apples are crisp, and the cider and pumpkin are spiced. Autumn is around the corner, so break out your cozy sweaters and check out a few of our favorite fall things to start the season off right:

Get Outside & Enjoy the Weather!

A walk or bike ride in a park or preserve gets you out in the cooler weather and enjoying the changing sights, sounds, and smells.

Visit an Orchard.

Apple, pear, persimmon, sunflower, and pumpkin picking are delightful ways to enjoy the outdoors – plus, it’s prime season for harvesting with fewer bugs, cooler temperatures, and a cornucopia of fall produce available.

Bake Or Cook with The Season’s Bounty!

The kitchen feels especially cozy during the autumn months when the oven warms the home and the aroma of baked goods fills the air. Try some of our favorite fall recipes to get in the mood – exotic vanilla blends beautifully with the season’s flavors, and smoothies transition from summer peaches to juicy pears:

Hot Maple Cinnamon Latte

This recipe literally has it all – rich espresso, spicy cinnamon, our Amazing Protein Glow Vanilla Honeysuckle, plus sweet maple. Did we mention it’s completely vegan?

Fall Harvest Overnight Oats

Exotic Tahitian Vanilla flavor from our Amazing Protein Digest, spiced cinnamon apple, walnuts, and pumpkin combine with rolled oats (gluten-free optional!) for a warm, satisfying, sustaining breakfast.

Fall Greens Smoothie

Fall’s most delicious fruits come together in this green smoothie (featuring Greens Blend Superfood Original) – you’ll be craving it all season long (and beyond)!

Saying goodbye to summer and hello to the fall season can mean a big change for families. Smooth the transition and reduce the upheaval by gradually incorporating some structure into your schedule. Prioritizing hydration, incorporating sound nutrition, and staying well-rested are all key to easing gently into the next season – plan to make the whole process feel more effortless. Check out the tips below for ideas on how to get yourself on track for the new season:

1. Start Your Morning Off Right

A nutritious breakfast sets you up for success – plan and prep power-packed muffins or smoothies to make the first meal of the day the easiest (and tastiest).

2. Prioritize Your Sleep Schedule

⁠Summer nights meant late bedtimes and unpredictable schedules – fun while it lasted but not conducive to sticking-to-routine success! Don’t let the fam get irritable and exhausted (that’s almost as bad as hangry). Set a reasonable bedtime (you can work toward a goal if you’re too far off the desired hour) and make the evenings a time to wind down and relax together.

3. Build A New Routine

Whether this is going back to a work-night sleep schedule during the last month of summer, waking progressively earlier, or prepping lunches and breakfast the night before, get back to the grind – gradually.

4. Prep Healthy Meals and Snacks

Try our Plant Protein to get your own morning started and inject some amazing into your culinary creations.

5. Stay Hydrated

Water, smoothies, and milk are all good ways to stay hydrated (and energized!). With hydrating electrolytes and B vitamins, Fizzy Green Tablets work overtime for mom and dad with their water to provide a daily dose of green nutrition plus enhanced hydration.

6. Keep Moving

It’s second nature to stay active in the summer months, but don’t lose all that momentum as the weather turns. During the workday you’re likely to sit more and exercise less when the leaves start to fall so incorporating sports and activity into the schedule will help keep you focused. Not to mention, physical activity improves behavior and boosts positive attitudes!

Our mental and physical health are inextricably linked – when we work to improve one, we reap the benefits of both.

What we consume is integral to our overall wellbeing, and Amazing Grass is your partner in plant-based nutrition, providing products that are easy to integrate into your everyday diet. Nutrition is key to managing your mental health, so getting in the right nutrients can make the difference between an ok day and an amazing one. Nutrition, hydration, exercise, sleep, self-care, and a fulfilling social life are the basis for a healthy mind & body – check out our 6 tips for mental self-care and enjoy the positive effects it will have on your physical health too!

Stay Active and Hydrated

Exercise releases endorphins in our brains, and these neurotransmitters alleviate pain and promote a general sense of wellbeing. Proper hydration keeps constipation, dizziness, confusion, and low blood pressure at bay. Try adding a Fizzy Green Tablet to your water to support on-the-go hydration while you’re active – you’ll get the added benefit of a full serving of greens & veggies!

Start Your Morning off Right

Fitting in a nutritious breakfast can help set you up for success! Check out our smoothie and breakfast recipes for ideas on how to quickly inject your first meal of the day with greens and protein to keep you fueled all day long like this Lemon Greens Smoothie.

Get a Social Boost

No matter how busy you are, friends & family will always prove to be your best stress busters. Spend time with people you love, and your mental health will thank you. If you can’t see your loved ones in person, try hosting a virtual happy hour or dinner party.

Prioritize Your Sleep Schedule

Lack of quality sleep can lead to irritability & exhaustion in the short-term, and negative health benefits long-term. Make sure your environment is conducive to sleep – a low light, quiet, and device-free room can help you snooze contentedly, making you ready to tackle your day.

Check-in with Yourself

⁠Prioritizing self-care is important, but often forgotten in the day-to-day chaos. Set aside time to do the things that make you feel good – try taking a bath, reading a book, or getting a massage. Amid a hectic work and home schedule, taking care of yourself can help you feel less overwhelmed and more capable of tackling the challenges you face.

Make Nutrition a Priority

Plan ahead and track your intake to ensure you get the nutrition you need to support your mental and physical wellbeing. Our Plant Protein is an easy way to get delicious, plant-based protein – you can add it to smoothies or meals to make them even more nutrient-dense!

Getting in your greens doesn’t get easier or tastier than this.

Proper nutrition doesn’t have to be complicated – Amazing Grass Greens Blend mixes easily into smoothies, water, and meals for a quick & versatile way to help maintain overall health and wellness.

Here are 5 ways to add Greens Blend to your day:

Try in a Nutrition-Packed Waffle

⁠These easy, Berry Grain-Free Waffles are full of greens and phytonutrient-packed fruits, with tons of indulgent flavor. Top with berries and maple syrup for a delicious & nutritious breakfast treat!

Spice up Your Oatmeal

Like blueberry pie in a bar! Prep these ahead for breakfast or enjoy the crunchy oats and juicy blueberries as a sweet and fruity anytime snack. These Blueberry Oatmeal Bars are like regular oatmeal, but better.

Kickstart Your Smoothie Routine

Fresh and powdered greens power this bright & light smoothie – hemp adds an extra boost of nutrition! Add this delicious Lemony-Green Smoothie to your routine. so often.

Try in Your Favorite Cookies

⁠Mean, green, and ready to fit into any routine! With two hidden servings of greens, fruits, and veggies, these Peanut Butter Cookies are a great way to sneak extra nutrition into your day.

Hide Nutrition in Your Summer Soup

⁠This fresh, Mediterranean Detox Soup is loaded with antioxidants and whole-food ingredients, aiding with digestion and providing a cozy, delicious, and nutritious meal.