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Dear Sarah: Protein Plants

Today’s question:

“What are some common protein plant providers?”



I love answering this question! As a multi-sport, ultra endurance athlete, fueled by organic plants, people always ask where I get my protein!

Did you know that all vegetables (plants) have protein? Yup, that’s right! For example, a cup of chopped organic kale contains 67g of protein, 1 cup of avocado contains 146g (technically a fruit), 1 cup peas has 9g of protein, even organic lettuce contains protein (.5g/cup)! Protein abounds in plants and nature!

Moving on from specific vegetables and fruit protein count, we have hemp which is a complete protein meaning it has all the essential amino acids that our bodies need for optimal wellness. Hemp is also an amazing superfood- the nutritional profile of this plant can not be stated high enough! I use Manitoba Harvest exclusively.

Then there is quinoa (also a complete protein), a wide array of legumes (black beans, lentils, red lentils, garbanzo beans, kidney beans…), rice (to include wild, black, red, brown), nuts, seeds, spirulina. There is so much protein in plants!

Soy is also a protein source but because 98% of soy crops are GMO produced I don’t tend to recommend it as a protein source. If you want soy, it MUST be organic and preferably, fermented (i.e. tempeh).

The amazing thing about eating and living a plant-based lifestyle is that it’s anti-inflammatory, no cross-contamination when cooking or baking (you can eat raw cookie dough!), and if the right plant-based foods are chosen, packed with essential nutrients! [It’s important to remember that just because something is vegan doesn’t always equal health.]

Special note: I’m going to offer an I AM PLANTS course very shortly where you can learn how to live off of plants alone. It’s quite simple, actually!

Additional resources on plant-protein and the American obsession over protein:

Proteinaholic by Garth Davis, M.D.
Podcast with Garth Davis, M.D.




Today's question is...
"What is the first step to going plant-based?"


What an insightful question! I’m so thrilled that you asked it.

When making the shift from eating animal product (meat, dairy, eggs), start by becoming aware of what’s on your plate. What percentage of animals are on your plate? Is meat taking center stage? What could you switch out for that steak/burger/meatloaf/roast? What is this choice doing to my health, my planet?

After getting in touch with what’s on your plate, begin to make at least one plant-powered choice a day. Can you start with breakfast? What about this beautiful breakfast bowl? Or how about having a Collard Green Wrap for lunch? For dinner try a Hemp Protein Packed Salad. Try a simple easy but nutrient-packed bowl of legumes, brown rice, Bragg Nutritional Yeast, pink sea salt, EVCO. Bonus is that a bowl of legumes and rice is economical too!

Once you get in the habit of making conscious eating choices your awareness will continue to move to the next level and over time animal product choices will fall away and plant-based choices will naturally fall into place.     

Become a label reading wizard! Read. Every. Label. Dairy lurks in many products. Which leads me to say this: we aren’t trying to replace meat products per say, but instead striving to eat as many fresh, organic plants as possible. Have your plate FILLED with these amazing, nourishing, nutrient-rich plants!

And be sure to check out this Dear Sarah for plant-based protein sources. 

Special note: I’m going to offer an I AM PLANTS course very shortly where you can learn how to eat plants alone. It’s quite simple, actually!

Additional resources to check out:

Forks Over Knives (documentary)

COWSPIRACY (documentary)

The Plantpower Way (book)

Plant-powered Families (book)