Looking after the environment is something we are all becoming more aware of. Forward thinkers, environmental carers and conscious businesses are all taking steps to reduce their carbon footprint and protect the Earth. When it comes to impact on the environment, commonly thrown into the spotlight is agriculture, particularly farming livestock and their produce. In recent years, multiple studies have reported that farming for animals and animal goods are providing a considerable contribution to greenhouse gas emissions, deforestation, water use, and several other vital environmental issues.
For this reason, many of us are choosing to cut down on the animal products we consume or deciding to eliminate them from our diets altogether. Vegan food, has, therefore, become increasingly popular and at Esquires Coffee, we are proud to serve several vegan options on our menu. Eating vegan food all, or some, of the time does not mean you have to compromise on protein. We’ve put together our top list of plant-based foods that are packed full of it.
What is Protein?
Simply put, protein is one of the basic food groups recommended by professionals to be essential for a healthy balanced diet. Proteins are vital for several important functions in the body, including:
· Aiding thousands of biochemical reactions, including digestion and energy production.
· Creating structural proteins such as keratin and collagen.
· Boosting the immune system.
· Helping to grow and maintain cells.
High Protein Vegan Foods
The widespread belief is that protein can only be found in meat and animal products such as cheese and chicken, but there are a vast number of plant-based alternatives.
Derived from soybeans which are a high protein source, tofu is made from bean curds that are pressed together in a process not dissimilar to cheesemaking. Tofu doesn’t have a great deal of flavour on its own but is well known for its ability to absorb the flavours it is cooked with.
Found in salads, soups and dahls, lentils are also rich in manganese, folate and iron. In addition, Lentils are high in antioxidants making them somewhat of a nutritional powerhouse.
Chickpeas and Beans
The varieties of beans with some of the highest levels of protein in them include kidney, black and pinto. Chickpeas or garbanzo beans are also a fantastic source of protein. Furthermore, studies suggest that a diet rich in legumes and beans may help to reduce cholesterol, blood sugar levels and blood pressure. Chickpeas can be eaten in salads or curries and are commonly pulsed into hummus.
These little peas can pack a big nutritional punch. While high in protein, green peas are also a great source of fibre, vitamin A, C and K, manganese, folate, thiamine, magnesium, zinc and B vitamins. Phew!
Amaranth and Quinoa
Something of a ‘pseudocereal’ due to their relation to classic grains, amaranth and quinoa can be eaten as they are with salads or processed into flours. Both are gluten-free, so the flours can be used to make pancakes, biscuits and other items that are suitable for those with a wheat intolerance.
Oats are higher in protein than other common wheat and grains. Porridge is a fantastic way to start the day with plenty of protein. Our menu at Esquires Coffee has the option to make your porridge vegan.
Protein-Rich Fruits and Vegetables
While all fruits and vegetables provide protein, for most, the levels are relatively small. The best vegetables for providing you with a good amount are broccoli, spinach, artichokes, asparagus, potatoes and sweet potatoes. Fruits that contain a good source include blackberries, nectarines, bananas and guava. Eating a rainbow of fruit and vegetables provides your body with a multitude of essential vitamins and minerals.
Are you passionate about food? A coffee franchise opportunity with Esquires Coffee gives you the chance to proudly serve dishes that suit all diets, made from fresh and ethically-sourced ingredients. Paired with our Fair-Trade coffee and sustainable business objectives, it gives you the chance to be part of a forward-thinking future.
Becoming a Barista: Tips for Beginners
The art of making great coffee is becoming increasingly popular, but there are many skills that you need to learn! Check out our guide for hopeful baristas.
A Guide To Types of Coffee Drinks
Are you aware of the different types of coffee drinks? From the Americano to the latte, read our beginners guide to coffee drinks!
Meet Our Team: Life as an Esquires Coffee Franchisee
Gain insight into the reality of being a franchisee in our interview! We talk about daily life, future plans and what support to expect from Esquires Coffee!
Why are Coffee Shops So Popular?
We discover why coffee shop businesses have been so successful in the modern era, including a rise in quality, the coffee shop as a meeting place and the future of coffee.
5 Nutritious Snack Ideas for Adults
We cover all types of snacks, from on the go fruits to delicious nibbles you can prepare in advance! All with sufficient nutritional value.
Ultimate Drinks to Start the New Year
We have plenty of hot and cold takeaway drinks to lift your spirit this January! Healthy and indulgent, discover which ones you should try this winter!
The Franchise Business Model Explained
A franchise is a secure way to run your own business. We explain what a franchise business model is, the types of franchise agreements and more in our blog!
Innovation in the Coffee Shop Industry
Retail coffee chains and independent shops continue to adapt to the changing coffee market. Discover new ideas for the future of the coffee shop!
Coffee Shop Trends: 2021
2020 has been a year like no other for every industry. What kinds of changes and trends can we expect to see in coffee shops in 2021?