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How do those following a plant-based diet get sufficient protein? This is how I do it.

Charles Cisco

Charles Cisco is a former Marine and personal trainer who graduated from Tarleton State University with a degree in kinesiology and nutrition.

He and his family reside in Texas.


Hello Erath County, let’s talk about some protein sources you might not be familiar with.

Protein, in a simple sense, is a chain of molecules that helps us grow muscle and supports numerous bodily functions.

Protein has long been thought to only come from animal sources like beef, chicken, eggs and pork.

But there are many plant sources of protein as well, which carry more nutritious vitamins, minerals and antioxidants than animal sources.

Plants are packed full of fiber and decrease inflammation. Excessive inflammation in the body is one of the leading contributors to chronic disease.

There are lots of plant-based meals that are delicious!

This easy curry recipe is a great one to start with!

You’ll need…

4 Tbsp. vegetable broth

1 red onion

½ cup chopped mushrooms

1 bell pepper

3 garlic cloves

1-inch section of fresh ginger

2 large tomatoes

1/2 tbsp chili powder (increase if you like it spicy)

Red pepper flakes (optional for spiciness)

1 tbsp paprika

1 tbsp ground ginger

1 tbsp ground cumin

1 tbsp turmeric

1 tbsp salt

1 tin (400ml) full fat coconut milk

4 cups water

2 tins (800g) chickpeas, drained

5 cups spinach

2 cups long grain brown rice

Heat vegetable broth in large pot and saute onion, bell pepper and mushrooms until soft.

Add coconut milk, water, ginger, tomatoes, spinach, chickpeas, rice and seasonings and bring to a boil.

Once boiling, reduce to a simmer and stir every couple of minutes for 30-35 minutes and until the rice is soft.

Season to taste with garlic powder and cumin. I even experimented with some herbs and spices such as oregano, parsley, thyme and one of my favorites, basil.

It is easy to make and consider making larger portions for meal prep for a few days. Just double the ingredients and refrigerate or freeze.

Making larger portions can set you up for the next days and will save you money and time having to buy fast food/ pre prepared meals.

Try this as a nice, healthy meal and I promise you will not regret it.

Bodily change begins with one choice to eat better, one meal prepared and a lifetime of progression and learning.


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