Protein From Plants - Pure Simple and Deliciously Vegan

By Michael Kwakye MD CPT

Embark on a journey that transforms the very essence of how you think about protein and nutrition. "Protein from Plants: Pure, Simple, and Deliciously Vegan" unveils a vibrant world where each meal is an opportunity to nurture your body, respect the planet, and indulge in pure delectable bliss. This isn't just a cookbook; it's a

• Language: English
• Publisher: Staten House
• Release date: Jan 8, 2024
• ISBN: 9798889404729

Book preview

Introduction

Before I get into the introduction of the book, I would like to introduce myself and provide some insight about my experiences. My name is Dr. Michael Kwakye ( Kwa-chee) and I have been in Family Practice since 2018.  I am also a NCSF Certified Personal trainer, and I am very passionate about health, wellness, and fitness. I have been vegan for 6 plus years. My journey began in 2011 when I suffered from persistent high blood pressure. I decided to take action and learn about fitness, health, wellness and inflammation. In 2015, I started off as a pescatarian and began having more plant-based meals majority of the week.  By the middle of 2017, I had converted to a 100 percent plant-based vegan. Since transitioning plant-based, I no longer have high blood pressure; I have gained muscle mass, have clearer skin, less body odor, better sleep, and a lot more mental clarity. Therefore, I wrote this book to not only share knowledge but also provide all the tools and hacks for a wholesome plant-based diet, packed with quality protein. If you are someone transitioning over to vegan, this book is for you! If you are someone who eats everything but looking for healthy alternatives to get your protein and improve your nutrition, this is for you! Lastly if you are a fitness enthusiast trying to enhance your nutrition and recovery this is for you too!!  

This book is focused on the nutritional aspect of our lifestyle, which is one of the biggest hurdles for many, whether it is used to improve overall health or for fitness gains.  I have been able to guide both patients and clients with nutritional plans to address conditions like type 2 diabetes mellitus, hypertension, obstructive sleep apnea, and depression.  My nutritional plans have assisted clients who are trying to transition to a more plant-based lifestyle, who are just trying to eat healthier, or who are trying to find other ways to build muscle naturally.  The book is designed to empower you with knowledge, inspire with creativity, and provide you with the tools to thrive on a diet that is both kind to you and the planet.

Just FYI, according to the Center for Disease Control and Prevention ( CDC) 6 out of 10 adults in the US have chronic conditions such as Stroke, Heart Disease, cancer, Alzheimer's disease, chronic kidney disease, and chronic lung disease. These conditions all relate to an underlying metabolic disruption in our bodies and can be highly preventable.  The book I have created can be used as a tool in your tool-box to combat and prevent disease. OKAY!! Enough of the doctor talk haha. The rest of the book is ALL PRACTICAL about nutrition and everyday living............

Once you are able to dive in, I would highly appreciate a review of this book on the platform of purchase.   Here below is an overview of what to expect:

ABOUT THE BOOK

This book will dispel the idea that the only way to get a lot of protein is to eat a lot of meat. You will learn about a huge range of tastes, perks, and choices that can fit any lifestyle or taste. This book is more than just a list of foods and how much protein they have. It also teaches you how to easily and happily include these protein-rich foods in your daily life.

You'll learn the basics of proteins, especially plant-based proteins, and why they are so important to our health as we go on this trip. Proteins are essential to life because they help repair muscles, make hormones, and do many other important things. By getting most of your protein from plants, you not only make your body healthier, but you also help keep the ecosystem in order. When you think about how conventional animal farming affects the earth, this change is very important.

Starting a protein-rich plant-based diet doesn't require you to be a master chef or spend hours and hours in the kitchen. The great thing about plant-based eating is how easy and flexible it is. First, we'll talk about how to keep your macronutrients in balance while being vegan or plant- based and how important amino acids are to your health. If you understand these, you'll be more likely to succeed and make sure your body gets all the nutrients it needs.

Inside these pages, you'll find a huge variety of protein-rich foods, from well-known ones like tofu and beans to less well-known ones like nuts, seeds, and whole grains. We'll talk about how to combine foods to get complete proteins and bust the myth that our bodies can only get all the necessary amino acids they need from animal products.

High-protein breakfasts can change your mornings by giving you energy without making you feel heavy. Our collection of healthy, protein-rich snacks will change the way you think about snacking, which is often a bad thing when you're trying to eat well. No longer do salads and soups just have to be boring side dishes; they can also be strong contenders for your protein meals.

Because we create our entrees with skill, proteins aren't just an afterthought; they're the star of the show. You'll also learn that protein can be an important part of baking, letting you make a wide range of tasty treats that are both healthy and indulgent. You can be sure that your cooking skills will get better as you try the bright and varied tastes of different countries' cuisines while staying true to solid, plant-based protein principles.

People who are worried about going out to eat and sticking to a high-protein plant-based diet will find useful tips on how to enjoy social meals without giving up on their diet. And for people with busy lives, which is pretty much all of us, we'll show you how to buy fast food in a way that helps you stay on track with your protein goals. With each chapter, you'll feel better about your choices and learn new plant-based foods to try.

Our trip will cover a lot of ground, but as you know, it can also be changed to fit your needs. This guide isn't a strict set of rules; it's more of a flexible companion that tells you to pay attention to what your body needs, push your cooking skills, and try out what nature has to offer. As your guide, we'll make sure that you can use all of this useful information by giving you meal plans, protein content charts, and real-life answers to problems that people on a plant-based diet often experience.

This book makes a promise: that a plant-based life can be full of happiness, health, and plenty. It's a promise to yourself and the world, and it's a call to join a group of people who want to eat and drink in a more conscious way. This opening is just the beginning. As you read each page, you'll develop a greater appreciation for plant-based proteins, gain information, and enjoy a way of eating that doesn't skimp on taste or nutrition.

Let's start this trip together, taking it one step at a time, as we learn more about plant-based proteins. Let this book change the way you think about food, health, and the great things about eating in a way that is good for you and the Earth. Thanks for taking the time to read this. Please help me out by writing a review on the platform where you bought the book. 

Enjoy!!

-Michael Kwakye MD CPT ( Dr. K)

Chapter 1: The Power of Plant-Based Proteins

The adoption of plant-based proteins is more than just a passing fad in the emergence of a global nutritional renaissance; rather, it represents a fundamental change towards long-term wellbeing. Chapter 1 deconstructs the science and the potential found in legumes, nuts, seeds, and other hidden foods, putting us right in the center of this movement. It delves deeply into the ways in which these modest foods—often overshadowed by their equivalents derived from animals—pack a powerful punch that may efficiently sustain our bodies. The makeup of amino acids, which are the building blocks of life, is not limited to dairy and animal products. Plants provide an abundance of easily digested proteins along with a wealth of vital minerals and fiber. This chapter provides an introduction to the idea that plant-based proteins can fulfill, if not exceed, nutritional requirements by balancing flavor with health, performance with compassion, and strength with vitality. It's not enough to simply eat differently; we also need to change the way we think about food in order to enable a vibrant, healthy life.

Understanding Amino Acids

The importance of amino acids as building blocks of proteins becomes clearer as we explore their molecular structure. The proteins our bodies rely on are made up of these chemical substances, which have an impact on development, healing, and energy levels. In order to maintain a healthy diet and general wellness while following a plant-based diet, it is essential to understand the function of amino acids.

In the same way that the letters of the alphabet combine to make words, the building blocks of proteins are amino acids. The shape and function of proteins within our bodies are determined by their unique sequences of amino acids. Of the twenty amino acids that go into protein synthesis, nine are deemed essential, meaning we can't make them in our bodies and must get them from food.

'Complete' proteins are derived from animals and contain all essential amino acids; 'incomplete' proteins are derived from plants and typically lack one or more of these amino acids. This shouldn't be a worry for those who stick to a varied diet, as various plant proteins work together to create full protein profiles in all the meals eaten.

The dietary importance of essential amino acids and their distinct characteristics must be acknowledged. Some examples of essential amino acids include leucine, which is required for muscle