Barista Oat Drink - Pacific Foods 1 L

There’s a common myth that you need meat to build muscle or stay energised. But in 2026, the science is clearer than ever: plant-based protein isn't just a "substitute"—it's a high-performance fuel source that can transform your long-term health. Whether you’re a lifelong vegan or a "flexitarian" looking to cut down on meat, incorporating more plant proteins into your diet is one of the best moves you can make for your body and the planet. Why Choose Plant-Based Protein? Unlike animal proteins, which often come packaged with saturated fats and cholesterol, plant proteins are nutritional powerhouses. When you choose plants, you aren't just getting protein; you’re getting a "package deal" of health benefits: Heart Health: Plant proteins are naturally cholesterol-free and low in saturated fat, helping to maintain healthy blood pressure and clear arteries. High in Fibre: One of the biggest perks! Fibre supports a healthy gut microbiome, aids digestion, and keeps you feeling fuller for longer—a secret weapon for weight management. Disease Prevention: Research consistently links plant-rich diets with a lower risk of Type 2 diabetes, heart disease, and certain cancers. Faster Recovery: Rich in antioxidants and phytonutrients, plant proteins help reduce inflammation, which can lead to quicker recovery times after exercise. Top 10 Plant-Based Protein Sources You don’t need fancy supplements to hit your protein goals. Some of the best sources are whole foods you can find right in our Stock & Prep and Stock & Bite ranges. Food Source Protein Content (approx.) Best For... Tempeh 20g per 100g Stir-fries and "bacon" alternatives Seitan 18g per 100g Hearty, meaty textures in stews Tofu 16g per 1/2 block Scrambles, curries, and smoothies Lentils 9g per 100g (cooked) Dhal, soups, salads Chickpeas 8g per 100g Hummus, salads, and roasting Quinoa 8g per cup (cooked) A "complete" protein base for bowls and salads, rice alternative Pumpkin Seeds 7g per handful Topping porridge or salads, baking goods Peanuts 7g per 28g serving On-the-go snacking, spreads, baking goods Chia Seeds 5g per 2 tbsp Over-night oats and puddings Oats 5g per 1/2 cup The ultimate high-protein breakfast Is Plant Protein Enough? Common questions about plant-based protein. 1. Are plant proteins "complete"? Some plants, like quinoa, soya, and chia seeds, are "complete" proteins, meaning they contain all nine essential amino acids. For others, simply eating a variety of foods throughout the day—like beans with rice or peanut butter on wholegrain toast—ensures your body gets everything it needs. 2. Can I build muscle with plants? Absolutely. Modern studies show that as long as you hit your total protein targets, plant-based sources are just as effective as whey or meat for muscle repair and growth. 3. Will it make me bloated? If you're new to high-fibre plant proteins (like beans and lentils), start small. Let your gut bacteria adjust by gradually increasing your intake and drinking plenty of water. Practical Tips for Your Plant-Based Journey Swap your Mince: Use brown lentils or a plant-based mince for your next Shepherd’s Pie or Bolognese. Boost your Breakfast: Stir a spoonful of hemp seeds or nut butter into your morning porridge. The "Half-and-Half" Rule: Not ready to go 100% vegan? Try replacing half the meat in your recipes with chickpeas or black beans. It saves money and boosts nutrition! Shop our plant-based protein and fibre collection - Click here. Stock Up and Save Ready to power your week with plants? Our new Stock & Prep range offers high-quality lentils, grains, and seeds in convenient small-bulk sizes—perfect for stocking your larder with affordable, protein-packed essentials.

Protein is obviously one of the most important types of nutrient the body needs, playing countless vital roles in staying healthy, but it can also be hard to get enough to really maximise the benefits, particularly if you're on a plant based diet. Seeds are a severely underrated, but incredible source of protein, but the amounts do vary from seed to seed. In this article we'll explain exactly why protein is so important, what seeds contain the most, and some of their other surprising health benefits. Why protein is so important Protein is a massively important nutrient, and it would be impossible to mention everything it does, but here we'll focus on some of its most important functions. Arguably the most important reason to make sure you're getting enough protein, is because of its importance in building and repairing tissues in the body. As protein helps to build tissue and muscle, it is absolutely vital for growth and development, as well as recovery from injuries. Not having enough protein in your diet can have serious effects on your health, such as muscle loss, fatigue and a massively weakened immune system. The British Heart Foundation recommends the average adult should consume roughly 0.75g of protein per kilo of body weight, placing a particular emphasis on consuming plant based proteins (like seeds) in place of red meat and poultry. The 6 highest protein seeds While most seeds do contain protein, these are our picks for the top 6 — here we'll cover their protein content, additional health benefits and how to use them. 6. Sesame seeds — 4.8g of protein per 28g Sesame seeds are a staple ingredient in Asian and Middle Eastern cuisine, and with their protein content they should be a staple in your pantry too. While sesame seeds may not have the most protein on this list, they are incredibly easy to use in your cooking, and have a range of other health benefits that make them worth including in your diet. Sesame seeds are not only high in protein, but also zinc, which is hugely important for maintaining a healthy immune system, wound healing and crucially the synthesis of protein. 5. Flaxseed/Linseed — 5g of protein per 28g Flaxseed (also known as linseed) can come in two varieties — brown or gold — and their nutritional content is typically the same or incredibly similar. Flaxseed is often used as a gluten free substitute for wheat, and contains even more protein. Flaxseed can be ground and turned into flour, sprinkled into smoothies and salads or mixed with water and drank for a quick burst of nutrition. Flaxseed contains a great deal of omega 6 fatty acids, which most seeds do, but it is uniquely high in linoleic acid. Linoleic acid is a type of fatty acid that is vital for maintaining healthy skin, while also helping to keep your immune system healthy and lowering cholesterol. It's important as you add flaxseed into your diet that you increase your water consumption too, otherwise you could suffer from some digestive discomfort and dehydration as a result of their high fibre content. 4. Chia seeds — 5g of protein per 28g Chia seeds are one of the most popular superfoods in the world, partly due to their high protein content, but also a variety of other nutrients each with their own health benefits. In particular chia seeds are so highly valued because of their status as a complete protein. The term complete protein refers to an ingredient that contains all nine essential amino acids that the body needs but can't produce itself, and obviously comes with countless health benefits because of this. In particular chia seeds are an amazing way to improve your digestion because of their incredibly high fibre content. Similarly chia seeds are surging in popularity as a tool to assist with weight management — this is because when eaten, the fibre forms a gel like texture in your stomach that leaves you feeling fuller for longer. Chia seeds can be soaked in water or sprinkled directly into food, depending on the texture you would like from them; however for optimal nutritional content it is best to soak your chia seeds in order to speed up the rate of digestion and absorption. 3. Sunflower seeds — 7g of protein per 28g Sunflower seeds contain a whopping 7 grams of protein per 28 grams, making them one of the best seeds in terms of protein content, while also remaining incredibly convenient to cook with and snack on. Sunflower seeds can be roasted to really bring out their nutty flavour, and make them a perfect addition to almost any savoury recipe that could do with some additional texture. Sunflower seeds are also high in healthy fats, vitamin E and selenium. Selenium plays a vital role in antioxidant protection, thyroid health and helps to maintain a strong immune system. 2. Pumpkin seeds — 8.5g of protein per 28g Pumpkin seeds contain a huge amount of protein, and are arguably the most convenient seed to incorporate in your diet. Pumpkin seeds are a great snack on their own, but they really start to thrive when used in salads and soups, particularly when combined with other autumnal vegetables. Pumpkin seeds don't just contain a vast amount of protein, but also a great deal of vitamin E. Vitamin E is a massively important part of a healthy lifestyle, primarily for its role in keeping our skin healthy and maintaining strong eyesight. 1. Hemp seeds — 9.5g of protein per 28g Without a doubt hemp seeds are one of the best seeds in terms of protein content alone. Not only do hemp seeds contain a colossal 9.5 grams of protein (per 28 grams), they are also a complete protein, and so they share a lot of the benefits of chia seeds but with even more protein on top. For those that haven't cooked with hemp seeds before they may sound a little intimidating, but this is not the case at all. In reality hemp seeds are quite similar to pumpkin seeds, arguably with even more versatility. Hemp seeds can be added raw into smoothies or porridges, or toasted and added into salads, soups and stews. Dive into the world of seeds now This list mainly focused on which seeds you should eat in regard to protein intake, but the health benefits of seeds don't stop there, and you shouldn't limit yourself to the ones we've mentioned here. To avoid getting bored of the same flavours again and again, it's best to mix up the type of seed you're eating, and how you're using them. If you're stumped and looking for some inspiration, we have a large array of seeds available, and countless recipes that will show you how to use them. Frequently asked questions Which seed has the most protein? Hemp seeds top the list with 9.5g of protein per 28g serving — the highest of any common edible seed. Pumpkin seeds come second at 8.5g, followed by sunflower (7g), chia (5g), flaxseed (5g) and sesame (4.8g). How much protein is in chia seeds vs hemp seeds? Hemp seeds contain 9.5g of protein per 28g, while chia seeds contain 5g per 28g — so hemp has almost double the protein. Both are complete proteins, meaning both contain all nine essential amino acids. Are seeds a complete protein? Two seeds are complete proteins: chia and hemp. Both contain all nine essential amino acids your body needs but can't produce. Other seeds like pumpkin and sunflower are high in protein but not complete on their own — combine them with grains or legumes to fill the gap. Can seeds replace meat as a protein source? Yes, seeds can be a meaningful protein source in a plant-based diet, but you'll need variety. Hemp and chia are complete proteins, and combining seeds with legumes, grains and nuts ensures you hit your daily protein needs without relying on meat. How many seeds should I eat per day for protein? Most adults benefit from 1–2 tablespoons (15–28g) of mixed seeds per day. The British Heart Foundation recommends 0.75g of protein per kilo of body weight daily; seeds can comfortably contribute a third of that target in a balanced diet.

Oat Flour Oats are a versatile ingredient used in cooking and baking. Oats are a filling addition to meals and a great pick for sweet and savoury dishes. When using oats as an alternative for gluten- induced flour, it comes with plenty of positives. Oat flour is a common supermarket flour, with organic options in farm shops and whole food shops. However, oat flour is fairly easy to make at home with the right equipment. If you have a bag of ground oats and an electric blender at home, you are three quarters of the way there already. Oat flour is a great alternative for plain flour as it has a soft and fluffy cake texture, like the consistency of most cakes. Oat flour will rise slightly on its own, but needs an addition of baking soda for high-rise recipes like bread, scones, and cakes. With its fluffy texture, oat flour can make some great sweet or savoury recipes. For all the sweet tooth bakers here are some simple yet effective ideas: Oat flour in your crumble recipe can transform the dessert to include a gluten-free crumble topping with a sweet, toasted flavour on top of the tasty baked fruit choice. For the bakers with a preference on texture, oat flour can give you chewy, crispy cookies, taking you back in time to the 19th century when they first became a hit. Oat muffins and oat pancakes are a great new breakfast choice. Incorporating fresh fruit, yoghurt, and some chocolate chips for extra sweetness. When considering the common ‘full’ effect oats have, oat protein balls are a great snack to include in your everyday diet. Buckwheat Flour Deriving from the Buckwheat grain, this flour is nutrient rich with plenty of health benefits to help with your physical diet. Filled with fibre, buckwheat flour is great for most savoury dishes and some sweet ones also. Buckwheat flour has a distinct earthy and nutty taste and to some people's opinion can have a bitter aftertaste. Buckwheat, alike oats, have a great filling effect. This flour is a great option to use for satisfying breakfasts and lunches to keep you fuller for longer. The grain itself is a great alternative to quinoa, flax, amaranth, and polenta. However, when converted to a flour, Buckwheat is great to make rice and noodles. By mixing the dark flour with herbs and eggs. You can make plenty of tasty pastas. Despite its distinct taste, Buckwheat can be used in sweet bakes. Its earthy and nutty flavours work extremely well with Banana. So, pancakes, muffins and cakes with banana, peanut butter and dark chocolate are a must for the sweet tooth trials for this flour. Note to self: Be careful with allergens when considering Buckwheat an ingredient. Though it does not affect celiacs, it is a pseudo cereal, so any intolerances to grain should be examined. Sorghum Flour Another pseudo grain to add to this list is Sorghum. Also known as ‘Jowar’ flour, Sorghum flour is an extremely popular gluten-free flour in the baking world, as it has a lovely, sweet taste. Sorghum has a low elasticity and is an exceptionally light and fluffy flour, so the simpler the recipe, the better. Similarly to Oats and Buckwheat, Sorghum flour wheat is a great flour to use in pancakes and porridges. Mixed with a starch to kick awake the raising element, Sorghum can be used to make sourdough breads, pizza bases, cakes and muffins. When thinking about its natural sweetness, Sorghum can be a great ingredient for sweet sauces in lots of puddings and desserts. It works particularly well in baked sauces (in dishes with chocolate, cinnamon, tart fruit, and syrups) highlighting its sweet touch. Be careful how much Sorghum you use at a time, as it can have a bitter aftertaste when used in significant quantities. Teff Flour This Ethiopian food source has been an extremely popular grain for centuries. This staple grain was converted into a flour and is now used for recipes that are sweet and savoury. Teff flour has underlying nutty flavour, it has great sources of fibre, minerals and vitamins too. Take note- Teff does absorb lots of water when being cooked, so look at for those water ratios in your recipes, you may need to replace some liquids! Teff flour can make some great meals including: pancakes, pizza crusts, waffles, fritters, porridge, cookies, and muffins. As a grain alone you can add teff into salads, falafels, roasted vegetable plates, and veggie burgers. Since the teff grain derives from Ethiopia, why not try and make the traditional teff flatbread called ‘Injera.’ Amaranth Flour Another pseudo-grain to consider is Amaranth. This flour comes from grinding the seeds from the Amaranth plant. This grain is similar to Quinoa. Amaranth flour has a rich nutrient count with minerals such as: Iron, magnesium and calcium. Amaranth is also high in protein, therefore giving its state a strong structure for meals. The naturally earthy/nutty flavouring this flour makes it perfect for bread-based meals. Tortillas, pizza bases, pizza crusts, savoury pancakes flatbreads and nutty bread. Amaranth gives a dense texture so have a think when you are pairing it with other foods. Rice Flour Rice and rice flour is a very popular option for gluten-free cooking as well as in Asian cuisines. This flour has a light texture, and mild natural flavouring, making it perfect for cooking, baking, frying and roasting. There are two types of flour (white and brown) that differ in colour and texture. White rice flour is perfect for baking as it has a lighter texture. Brown rice flour is whole grain and can be used in more savoury meals because of its coarse but hearty texture. In Asian tradition, rice flour is predominantly used to make noodles, pastas and dumplings. However, it is also commonly used in sauces and stews as a thickening agent. Similar to the lists seen throughout this article, rice flour can be used in most meals. With its lighter texture it is popular to mix and match it with other gluten-free flours to balance out texture for more specific meals in baking. Uniquely, rice flour also makes for a great frying batter! Whether is frying meats, sea food or adding crispness to your carbs and vegetables, rice flour can do it all. Take note- Rice flour is high in carbohydrates rather than proteins, so if you count your calories, its best you take this into consideration if rice flour becomes an essential part of your diet. Almond Flour Created by blending blanched almonds, this flour is a great healthy alternative for many wheat flours. Almonds are a super-food nut with so many benefits to help the human body. To name a few: monounsaturated fats, omega-9 fatty acids, plant-based proteins, fibres, low-glycaemic index, calcium, iron, magnesium and Vitamin E. These nutrients and minerals are great for keeping cardiovascular issues at bay, keeping your blood sugar levels normal and improving your digestive health. Almond flour has a soft, light texture and a naturally sweet/nut flavouring, therefore, making it perfect for baked goods. Pancakes, cookies, brownies, banana bread, muffins, fruit bars, cakes and cinnamon rolls, this flour ticks boxes for a variety of dietary requirements. Almond flour can be great for those with gluten intolerances, celiac disease, or for those on a Keto/Paleo diet. Almonds are a type of nut, so this flour is not suitable for those with a nut allergy. Potato Flour Potato flour is used with whole potatoes that are dehydrated and ground to make a fine powder. This is not to be confused with Potato Starch, which uses extracted potato starch. Potato flour can make some well-structured meals with a satisfying texture: Pancakes, muffins, banana bread, dumplings, pizza dough, cakes and gravies. Potato flour is amazing for retaining moisture, preventing meals from going dry, crumbly and going off quicker. This ability is all because of its high starch content. The starch (80-85%) creates great thickening and binding properties for foods. This flour has some essential nutrients and minerals to support the body: Iron, potassium and vitamins C and B. These minerals work hand-in hand to help support the muscles, immune system and energy levels. Potato flour is high in energy, so it is a great pick for a meal that will keep you going for a long-time. However, potato flour tends to be high in carbohydrates rather than proteins, so if you count your calories, its best you take this into consideration if it becomes an essential part of your diet. When searching for the best gluten-free flours for baking and cooking always look out for the organic options in local farm shops and even whole foods online store. Take note: Though the flours above are gluten-free be careful to check that the rest of your ingredients are gluten-free too.

It’s never too late to start eating more healthily, whether you’re incorporating more fresh fruit and veg into your diet or adding delicious nutrient packed wholefoods to your shopping basket. Healthy eating doesn’t have to be boring, and it is easy to add flavourful ingredients to your cooking while avoiding heavily processed rubbish. Here are our picks for the best healthy products you should add to your shopping list. Buckwheat Buckwheat is a phenomenal superfood, loaded with antioxidants, fibre and protein it is a must have for any healthy pantry. Despite the name, buckwheat is not actually a grain nor is it related to wheat but rather a seed of a plant similar to rhubarb and sorrel. Much like quinoa, buckwheat is a complete protein, containing all 9 essential amino acids, that can be incredibly hard to find outside of animal based proteins. Alongside its incredible protein content, buckwheat is also rich in manganese, copper and phosphorus, all of which are vital in maintaining healthy bones. Not only is buckwheat so nutritionally well rounded, but it is also an incredibly easy to prepare ingredient, and a great rice or even porridge alternative. Lentils Lentils are a perfect addition to any healthy diet, particularly if you are looking to increase your protein and iron intake while remaining plant based. Low in carbohydrates and saturated fats, lentils really have no downside, their high phosphorus, calcium and B vitamin content really elevate them to an incredibly well rounded protein. Lentils are also incredibly versatile, helping to bulk out sauces and curries in place of animal proteins, while also being a staple ingredient in its own right, particularly in Indian and Mediterranean cuisines. Black Beans Black beans have an incredible amount of antioxidants that alone justify their place on your shopping list, however they also contain a great deal of protein and fibre to really help them stand out as an excellent wholefood. The main source of antioxidants in black beans are the anthocyanins that give them their signature black colour (also found in blueberries, blackcurrents and red grapes). Alongside their terrific antioxidant contents, black beans also have a very low glycaemic index, which means that once eaten their energy is very slowly released to keep you fuelled for longer and minimise the need for snacking in between meals. Almonds Almonds are incredibly popular all over the world, primarily for their distinctive sweet “marzipan” flavour, however they are also one of the healthiest nuts you can buy. Packed full of healthy essential fatty acids, almonds are a great way to reduce your low density lipoproteins (also known as bad cholesterol) while also significantly reducing appetite. Almonds also contain riboflavin and L-carnitine, two nutrients that are vital for brain health. If their health benefits weren’t enough, the sheer number of uses for almonds should be. From snacking straight from the bag to baking to milk alternatives, there isn’t much that almonds can't do. Avocados Avocados are a truly brilliant fruit, not only are they a delicious (and trendy) breakfast, they are also remarkably healthy. Avocados themselves contain numerous antioxidants, however the fatty acids they contain also aid in the absorption of fat soluble nutrients from other foods. Avocados also contain lutein, a much needed antioxidant used to support your eyesight, as well as omega 9 fatty acids that have been shown to help reduce the risk of heart attacks and even dementia! Alongside all of these subtle benefits, avocado is also incredibly easy to cook with, and is often a perfect accompaniment to a main meal, or as a healthy snack in its own right. Kimchi Kimchi is a korean food consisting of fermented cabbage, salt and chilli flakes (sometimes with fish sauce, although this varies), and it really is one of the healthiest fermented foods you can eat. Possibly best known for its benefits towards gut health, kimchi is a great source of probiotics and fibre. As well as its incredible probiotic content, kimchi is also a great source of vitamins A,B,C and K, as well as phosphorus, calcium and iron. However, like most fermented foods, kimchi can be quite high in salt, so it is important to balance your consumption of it carefully. Dates Dates are a delicious healthy fruit that is a great alternative to a sickly sweet dessert. Dates are obviously packed full of fibre and great for digestion, however they also have a great abundance of vitamins and minerals. Rich in potassium, magnesium and copper, dates have been shown to significantly aid both gut and heart health. While dates might be best known as an ingredient in or alternative to desserts, they are also an incredibly useful ingredient for counteracting acidic foods, making them a perfect accompaniment to a salad or cheese board. Oat Milk Possibly the most popular dairy milk alternative, oat milk is an excellent vegan option, in both drinks and cooking. Not only is oat milk suitable for vegans however, it also comes with a litany of health benefits that makes it a worthy replacement of cow's milk. Vitamin B can be quite hard to obtain on a vegan or plant based diet, but luckily oat milk contains vitamin B2 and B12, which is vital for our red blood cells. As oat milk is obviously made from oats, it also has a great deal more fibre than traditional dairy milk, while also having absolutely zero cholesterol. Tofu Tofu (or soya bean curd) is a pantry must have, made from condensed soy milk, tofu is an exceptional source of protein. Much like buckwheat and quinoa, tofu is a plant based complete protein, and is possibly the closest (nutritionally) that one can get to animal based proteins. However not only is tofu nutrient and protein dense, it is also an incredibly versatile protein. On its own tofu is essentially flavourless, which may sound like a disadvantage but in reality this allows tofu to take on the taste of whatever it is marinated in, making it a perfect meat substitute for almost any dish. Whilst a block of tofu can be a little overwhelming to those who haven’t cooked with it before, it is actually deceptively easy. For the best results I recommend making sure the tofu is sufficiently drained, and leaving it to stand for a significant amount of time before seasoning and cooking however you’d like. These products are a perfect starting point for supercharging your diet with nutrients. However there are thousands of delicious wholefoods that will leave you feeling healthier and make your cooking taste even better, all without breaking the bank.

As we swoop into the summer holidays, we are having the odd days where the weather is HOT. In reading the weather forecast, people race around supermarkets looking for BBQ foods and ‘picky bits’ to suit the momentary whisk of heat and sun, all so we can have that happy moment, eating dinner in the garden! As lovely as having picky bits and a Pimm’s in the hot heat are, we need to remember to keep up with our healthy eating habits too. Whilst we enjoy the warmth, it is important to eat whole foods, to keep our bodies energised and hydrated. Eating lighter and fresher foods will benefit your digestion, keep you feeling great, and prevent you from experiencing that sluggish feeling from overeating. Water-packed Fruit and Veg Now we all know the benefits of eating fruit and vegetables, these wholefoods are packed with vitamins and minerals that work to help your body function. In a previous article, we spoke about how fruit and veg helps support your weight, muscles, energy, and especially your digestive system. However, when we incorporate the heat from a summer’s day into the mix, we are looking at very specific fruit and veg. With a rise in temperature, our body will naturally work to stay regulated, and cool us down when we are overheating. In attempting to do this, our body will sweat, releasing water and salts. It is our job to replenish the water and salts we have lost. Here are some great whole food examples that have a high percentage of water to keep you hydrated: Greens and Salads Greens are the superfoods of the whole food world, so you should definitely be including them in your summer meals! Greens can be eaten completely raw in salad based meals, making them perfect for heatwaves. No added heat from cooking! These ingredients (spinach, rocket, lettuce, watercress, kale, celery, cucumber, peas, courgette, swiss chard, bok-choy, leaks, coriander, broccoli, asparagus, artichoke, and green bell/chili peppers) contain phytochemicals or phytonutrients (linked to the natural colouring found in vegetables, fruit, and other foods) which contain beneficial resources for the body, that vitamins and minerals can’t necessarily produce. Phytochemicals have been linked to things like lowering body mass, lowering the risk of cardiovascular diseases, and lowering the future risk of some cancers. Darker greens are also particularly healthy as they are also incredibly hydrating. Whole Grains The great thing about using whole grains in the summer, is that you don’t have to use the oven to cook them- you can boil, microwave, or even simply defrost wholegrains. We want to get away from making ourselves even hotter when we’re experiencing a heatwave, and there are plenty of options with wholegrains. They are filling and satisfying to eat. Cereals, rice, sandwiches, whole grain pastas, bread salads, quinoa, and couscous are all great examples of either heatless, or minimally cooked meals. As well as being a versatile choice for breakfast, lunch, and dinner, whole grains are a super whole food. Full of fibre, nutrients, vitamins, and minerals, they support lots of different parts of your body. Most commonly known for regulating, and lowering cholesterol, whole grains also help lower insulin levels; which contribute to preventing weight issues, future risk of diabetes, and heart conditions. Protein Pasta Protein is an essential element for the diet. Protein helps retain, heal, and help grow muscles. An alternative to traditional pasta, ‘Protein Pasta’ is packed with protein-rich ingredients. For those who are living a plant-based diet, it is a great substitute to customary pasta, as it helps people get a higher amount of protein that they are missing from animal products. Protein Pasta is popular with people starting a Keto diet as it contains less carbohydrates and more fibre than traditional pasta. With this being said, it is a great option for hot days as you get less of a stodgy feeling after eating it as its more protein based than carb. Protein pasta can be great in a cold pasta salad, a refreshing but filling meal, perfect to eat at the end of a warm summer’s day. NOTE: Depending on what type of protein pasta you are going for, it might not be gluten free. Most ‘bean’ based protein or ‘legume pasta’ is gluten-free because it comes from a soy concentrate rather than wheat. However, most protein pastas double up on the protein and use wheat and extra ingredients. It is important to check all the ingredients before you go head first in trying the product. Here is a list of all the different protein options: Soy concentrate, green lentils, red lentils, chickpeas, lupin beans, black beans, fava beans, legumes, barilla protein, edamame, green pea, yellow pea, and egg pasta. Oats Another versatile ingredient for those hot days is oats. The complex carbohydrate can be eaten hot or cold, and can come in plenty of meal options; for breakfast, lunch, and dinner. As an ingredient on its own, it can be quite bland, but that is not a bad thing. If you pair oatmeal with a sweet or salty extract it can change the flavouring completely, making it something far more satisfying to eat. Porridge and overnight oats are a staple oaty meal, which can include pretty much any additive ingredient. For example- fresh/frozen fruit, yoghurt, flaxseeds, chia seeds, non-emulsifier spreads, honey, chocolate chips, chopped nuts, granola, and seasoning. As mentioned in a previous article, oats are filled with plenty of vitamins and minerals that help you with your daily wellbeing, and nutritional goals. Oats are an impressive natural antioxidant, helping towards lowering blood sugar, insulin and cholesterol levels. Oats are a typically dense ingredient. Therefore, providing you with that satiated, full feeling in your digestive system. The source of energy keeps you fuller for longer, which is great on the hot days where you might not have a big appetite throughout the day. NOTE: Oats naturally soothe sun damaged skin as it is full of anti-inflammatories. An oat-meal bath can help nourish sore sun burn and dry skin. Grilled Fish For those who are living a carnivore diet, ‘Fish’ (Salmon, Cod, Haddock, Mackerel, Sardines, and Tuna) is a brilliant source of protein. The low-fat meat is full of vitamins (Vitamins D and B2) and lots of minerals, (Iron, Potassium, Calcium Magnesium, And Iodine, Phosphorus) which help support your bones and teeth. The Potassium in fish is a great electrolyte source that helps your body deal with chemical reactions and balances your fluids. Fish, most commonly contains Omega 3 Fatty Acids, which benefits your brain, lungs, eyes, blood vessels, and immune system. It also provides calories that reflect energy to different parts of the body. Due to the low fat and high fibre in fish, it is easily digestible and feels light in the stomach after ingested. This is just another great example of a protein to eat on hot days as you get less of a stodgy feeling after eating. Plant Based Protein For the vegetarians and vegans, some alternative protein options are Beans, Legumes, Tofu, and Tempeh. Beans are rich in protein and fibre and are a tasty protein substitute. Beans are nutritious and incredibly fulfilling when eating them. When considering how these whole foods can be added to summer meals, some examples are: salads, wraps, burritos, rice bowls and pasta bowls. Tempeh is a great gut friendly protein. The Indonesian food derives from fermented soybeans, and contains high amounts of fibre, protein, and vitamin B12. The mushroom flavoured food has a health benefit of naturally lowering phytic acid, which is found in other vegetables. Phytic acid tends to block minerals from being absorbed into the body, so Tempeh is a great source to flip this negative effect back around. Tofu is a great soya whole food, that is rich in manganese and calcium. Tofu is a super ingredient for binding sauces to, and has been said to naturally have a nutty flavour. Tofu contains a heap of vitamins, minerals, and flavonoids that your body needs to function normally. If you are struggling to find any of these ingredients in your local supermarket, try out and buy whole foods online, or look at your local healthy food shops. Ice Cream Moving onto the best (tastiest) solution for warmer days, is desserts. Everyone knows that the best way to cool yourself down, when you have done lots of walking and sight-seeing on holiday… is eating ice cream. Ice cream in appropriate doses, can be beneficial towards your health. The dairy fat is a great way to prevent cardiovascular problems. Funnily enough, ice cream contains Vitamins A, C, D, and E, and it is high in Calcium and Protein. Ice cream is a great mood and energy booster, it gives you that satiated feeling, and sugar dose that you might need when you are hot and bothered. But for all of you dessert lovers out there, who don’t like ice cream, (I know, I didn’t realise there were such people!) or can’t eat dairy ice cream, there are other cold sweet treats to try. Dairy-free Ice Cream is slowly becoming more popular in shops, with substitute- milk options such as Soya, Almond, Oat, Cashew, and Coconut. For those who want to indulge in ice cream, but are afraid of the calorie intake, it might be worth investing in a dairy-free option, as these lighter milks tend to have less calories. Sorbet For a no-fat cold dessert, why not try sorbet? The fruit entwined dessert is rich in Vitamin C and carries far less calories than ice cream. Sorbet is perfect for those hot days because it contains lots of water. Adding this hydration to your diet will make you feel better and satiated at the same time. Sorbet is also a lighter option, and another dairy-free option compared to ice cream as it doesn’t contain any dairy or eggs. Yoghurt A final cold dessert option, that can shapeshift into a snack, or even a breakfast option, is Yoghurt. This whole food is another great, gut friendly option that will help balance the bacteria inside your gut, and support your digestive system in general. Yoghurt is packed with good bacteria that have a probiotic effect on the gut, boosting your immune system and helping those with lactose issues. This ingredient can be a lovely breakfast choice, snack, and dessert option, it has a slight sour flavour that can be easily covered by spreads, fruits, or granolas.

A new study reveals that consuming whole food protein from plants can help reduce the risk of chronic kidney disease. Chronic kidney disease is a severe condition that causes the malfunctioning of kidneys. It's a very sneaky illness, as those who suffer from it have no symptoms initially; however, they may experience kidney failure in the long run. According to a recent study by the National Kidney Foundation, eating more plant-based protein on a daily basis can help lower the risk of chronic kidney disease. The study shows that minimising animal protein intake and replacing it with plant-based alternatives may significantly lower the risk of the illness. Healthy plant-based foods rich in protein include legumes like beans, lentils, chickpeas, and soy, as well as different kinds of nuts and seeds, and healthy Asian fermented foods like tofu and tempeh. Proteins are made with essential amino acids, essential building blocks for human body cells. Even though plant-based foods may have lower biological value, combining them with similar foods provides enough amino acids for the cells to grow. The researchers analysed medical history, food habits and lifestyle data from 117,809 participants available on Biobank. The team primarily analysed the protein intake of the participants and came to the conclusion that people who ate more plant-based protein and animal-free foods were less likely to develop chronic kidney disease. Even though the study gives promising results for a plant-based protein diet, the scientists agree with the study's limitations and suggest more research and medical evidence are needed to prove a better role of plant-based proteins in human health.