The Most Hench Fish
- J
- Feb 9, 2024
- 3 min read
Protein, let's talk about it.
Along with the book journey, I've been on a sort of physical fitness journey. With the writing, and multitude of content creation, I have joined a gym! I joined to get swol and to add some routine into my day. I thrive on structure and routine and sometimes working from home means that I become a little hermit creature who doesn't see the outside for days at a time.
Starting to work out has left me with achy muscles and a sudden appetite where I am always hungry. Ask my housemate and she can vouch thatI am constantly wandering around looking for a snack to attempt to kill this hunger. It might sound silly but I didn’t realise how important eating would be in my fitness venture.
Last year I ran over 100 miles in may to raise money for a Cancer ward in woking. I fully plan on doing it again this year as it was a fun and rewarding task, but during that month I spent a lot more on food than I normally do as I was burning through so much energy getting up at 6am, doing a 5k and then going to work for 9 hours. It was intense but so worth it. If you donated last year, thank you x
But as I only did cardio, I was not as focused on my protein intake as I am now.
One of the questions people tend to ask when you go Veggie or Vegan is ‘where do you get your protein?’ Even before I went plant based I don’t think I would have the knowledge to know just how much protein was in my diet. But after doing a little bit of research, it turns out a lot of the foods I eat usually contain protein, and with a varied diet, it’s quite easy to get the recommended amount, or even a little more if you are trying to get buff like myself, without using protein powders.
I looked into it as I didn’t like the idea of spending money on bars, powders and shakes for me to then not like them and have them sit in my cupboard (like they have in the past) I’d much rather just change or increase my intake of things I usually buy. So I have compiled a list of plant based things and how much protein is in each serving to act as a guide for those who are also on a similar journey or who are just interested in the facts! Processed fake meat can also act as a source but I haven’t included it as they can sometimes be over priced and are heavily processed and I wanted to go the more natural route.
Getting Hench, the plant based way.
Grams Per Cup :)
Tofu / Tempeh / Edamame Beans - 12-20g
Lentils - 18g
Beans / Chickpeas - 15g
Spelt - 10-11g
Peas - 9g
Quinoa - 8-9g
Soy Milk - 6g
Oats - 5g ( 1/2 cup)
Wild Rice - 7g
Nut Butters - 5-7g
I have also decided to share a recipe! What?! Crazy?!
It is a small part 2 of the first youtube video I Uploaded!
It was showing how to make a poké bowl using fux tuna. For those who are not a fan of that ( spoiler alert, I was not) Here is a recipe on how to make Chickpea ‘Tuna’ to use in a Poké bowl, salad, sandwich or whatever you’d fancy!
‘Chewna’ for 2
I can of Chickpeas - drained
2 Spring Onions - thinly chopped
3 tsp Soy Sauce
1 tbsp Lemon Juice
Black Pepper
Optional 1-2 tsp capers - roughly chopped
In a bowl, add the drained chickpeas and smoosh them with a fork, the texture should be slightly uneven to give a funky fresh texture :)
Once smooshed, add the lemon juice, soy sauce and a few cracks of black pepper. Adjust to taste.
Finally add the spring onions ( and capers)
Serve as a Poké bowl or as a really yum sandwich with some vegan mayo, romaine lettuce, cucumber and avocado!
Happy Fishing
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