Out and About STYLE Magazine Issue 4 Vol. 2
Out and About STYLE Mag. was created out of the need to see more 'real people' in the media. As such, our content is completely celebrity-free. Instead, we focus on "real people living extraordinary lives" - People that can provide real inspiration. Our magazine is big on real stories and relatable topics.
- Marsha Fry, Editor-in-Chief.
Out and About STYLE Mag. was created out of the need to see more 'real people' in the media. As such, our content is completely celebrity-free. Instead, we focus on "real people living extraordinary lives" - People that can provide real inspiration. Our magazine is big on real stories and relatable topics.
- Marsha Fry, Editor-in-Chief.
7. WHOLE GRAINS Whole grains are also loaded with proteins and are great sources of fibre, vitamins and essential minerals. Some sources include wild rice and oats. They can boost your body’s daily grain and fibre intake and can be eaten for breakfast, lunch or dinner. 8. NUTRITIONAL YEAST Nooch is a nutritional yeast that is yellow in colour and possesses a cheesy taste. Two tablespoons contain as much as four grams of protein. If you’re a vegan, you might want to supplement with nutritional yeasts for this vitamin, which is typically found only in animalbased protein sources. You can add it in dressings or sauces, toss it in popcorn or sprinkle on pasta. 9. SEITAN Seitan is a vegan meat alternative made entirely out of hydrated gluten, the main protein found in wheat. It is also referred to as wheat gluten, wheat protein or just gluten. Seitan contains an impressive 75 grams of protein per 100 grams, which accounts for 150% of the recommended daily intake. For many vegans, it is a staple in their plant-based diets. It is described as having a taste profile resembling bland chicken or portobello mushroom. 10. CHIA SEEDS Did you know that just one tablespoon of chia seeds could provide you with two grams of protein? You can consume it as an added ingredient in cereals, soups and salads. It is also a great addition to shakes and desserts. If you’re a vegetarian looking for an egg replacement, you can use chia seeds as they are hydrophilic: they will expand when soaked in water for 20 minutes. 11. GREEN VEGETABLES Balance out your plate with green vegetables, like Brussel sprouts, green peas and spinach. They are not just excellent sources of protein but also of vitamins, minerals and fibre. Plus, they are low in calories too. Just half a cup of spinach contains four grams of protein. Brussel sprouts, on the other hand, contain three grams of protein per one-half cup serving. 12. POTATOES Potatoes serve their purpose not just for french fries but also for dishes that offer a high protein content. A medium-sized russet potato contains five grams of protein. Alternatively, you can also go for sweet potatoes or red potatoes, although their protein content is not as high as that of russet potatoes. 76
13. LEGUMES Legumes, such as lentils and beans, are rich, widely-available protein sources. Lentils contain as much as 18 grams of protein per cup of cooked varieties. Beans, on the other hand, can offer up to 18 grams of protein depending on the variety. You can use lentils and beans as filling for tacos or as a curry base. 14. SPIRULINA ADDED WITH GRAINS OR NUTS Get as much as four grams of protein per tablespoon with spirulina, an edible mass of cyanobacteria which many consider to be a superfood. Spirulina is a type of algae that people can take as a dietary supplement. While spirulina is not a complete protein, it can be improved by adding other proteinrich foods such as nuts, oats, grains or seeds. 15. HUMMUS Chickpeas in hummus offer not only protein but also lysine. Consume it with pita for a sumptuous meal that is vegan-friendly and high in fibre. 77
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7. WHOLE GRAINS<br />
Whole grains are also loaded with<br />
proteins <strong>and</strong> are great sources<br />
of fibre, vitamins <strong>and</strong> essential<br />
minerals. Some sources include wild<br />
rice <strong>and</strong> oats. They can boost your<br />
body’s daily grain <strong>and</strong> fibre intake<br />
<strong>and</strong> can be eaten for breakfast,<br />
lunch or dinner.<br />
8. NUTRITIONAL YEAST<br />
Nooch is a nutritional yeast that<br />
is yellow in colour <strong>and</strong> possesses<br />
a cheesy taste. Two tablespoons<br />
contain as much as four grams of<br />
protein. If you’re a vegan, you might<br />
want to supplement with nutritional<br />
yeasts for this vitamin, which is<br />
typically found only in animalbased<br />
protein sources. You can add<br />
it in dressings or sauces, toss it in<br />
popcorn or sprinkle on pasta.<br />
9. SEITAN<br />
Seitan is a vegan meat alternative<br />
made entirely out of hydrated<br />
gluten, the main protein found in<br />
wheat. It is also referred to as wheat<br />
gluten, wheat protein or just gluten.<br />
Seitan contains an impressive 75<br />
grams of protein per 100 grams,<br />
which accounts for 150% of the<br />
recommended daily intake. For<br />
many vegans, it is a staple in their<br />
plant-based diets. It is described as<br />
having a taste profile resembling<br />
bl<strong>and</strong> chicken or portobello<br />
mushroom.<br />
10. CHIA SEEDS<br />
Did you know that just one<br />
tablespoon of chia seeds could<br />
provide you with two grams of<br />
protein? You can consume it as<br />
an added ingredient in cereals,<br />
soups <strong>and</strong> salads. It is also a great<br />
addition to shakes <strong>and</strong> desserts. If<br />
you’re a vegetarian looking for an<br />
egg replacement, you can use chia<br />
seeds as they are hydrophilic: they<br />
will exp<strong>and</strong> when soaked in water<br />
for 20 minutes.<br />
11. GREEN VEGETABLES<br />
Balance out your plate with green<br />
vegetables, like Brussel sprouts,<br />
green peas <strong>and</strong> spinach. They are<br />
not just excellent sources of protein<br />
but also of vitamins, minerals <strong>and</strong><br />
fibre. Plus, they are low in calories<br />
too. Just half a cup of spinach<br />
contains four grams of protein.<br />
Brussel sprouts, on the other h<strong>and</strong>,<br />
contain three grams of protein per<br />
one-half cup serving.<br />
12. POTATOES<br />
Potatoes serve their purpose not<br />
just for french fries but also for<br />
dishes that offer a high protein<br />
content. A medium-sized russet<br />
potato contains five grams of<br />
protein. Alternatively, you can<br />
also go for sweet potatoes or red<br />
potatoes, although their protein<br />
content is not as high as that of<br />
russet potatoes.<br />
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