The best sources for plant-based protein

February 4, 2020 by  
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Many researchers and doctors around the world agree that a plant-based diet provides many benefits. It is credited with lowering inflammation in the body and disease prevention. But many people are concerned that a plant-based diet does not provide enough protein, an essential nutrient responsible for fueling the body and a critical component in building body tissue. Unfortunately, a long marketing campaign sending the message that meat is the primary source of protein has led to a lot of misinformation about the quantity of protein found in plants. If you are looking for ways to bring more plant-based foods onto your plate, here are 10 excellent sources of plant-based protein. Please note that the minimum recommended amount of protein for a sedentary lifestyle is 56 grams for men and 46 grams for women, but this amount increases with factors including activity level, general health and age. Talk to your doctor to learn more about how much protein your body needs. Related: 10 vegan sources of protein you can grow at home Seeds Although seeds are small, they pack a punch when it comes to providing protein. Adding some chia or flax seeds to your fruit smoothie will keep you feeling full for longer. Tossing sesame seeds into your vegetable stir-fry or snacking on sunflower seeds is another easy way to up your protein consumption. One cup of pumpkin seeds provides 12 grams of protein. A couple of tablespoons of hemp seeds contain 11 grams, and even those teeny-tiny poppy seeds add 2 grams in just over a tablespoon. Quinoa Although typically cooked like a grain, quinoa is actually a member of the spinach, chard and beet family. The frequent debate about whether it is a vegetable or a grain is somewhat satisfied with the label of pseudocereal, which means it’s not part of the grass family. Whatever you choose to call it, quinoa is a versatile and protein-packed food with over 8 grams per cooked cup. Lentils Once you get the hang of cooking lentils, you’ll find them to be an essential addition to or centerpiece of your diet. They are versatile and tasty. Plus, one cup of lentils provides more than 1/3 of the minimum recommended daily amount of protein at around 18 grams. Beans Beans rank nearly as high as lentils on the protein scale, and there are myriad options to match any taste profile. Daily value (DV) amounts for one cup look like this: white beans (35%), split peas (33%), pinto beans (31%), kidney beans (31%), black beans (30%), navy beans (30%), chickpeas (29%) and lima beans (29%). Nuts Nuts are a great snack, and they provide both protein and healthy fats. But they also make a nice addition to many recipes . Pick your favorites and experiment. For example, peanuts, almonds and pistachios contain 12 to 14 grams of protein per 1/2 cup. Nut butters are another option for adding protein to your diet. Watch for added salt and sugar when choosing your peanut butter, almond butter or cashew butter. Two tablespoons is considered a serving size of these nut butters. Soybean products There are a variety of products sourced from soybeans. Edamame contains about 8 to 9 grams of protein per 1/2 cup and can be eaten boiled or shelled. Tofu has long been associated with vegan and vegetarian diets as a protein replacement for good reason. It contains around 10 grams of protein per 1/2 cup, and tofu can be added to just about anything, from soup to salads to sandwiches. Tempeh is another soybean-based food that brings 31 grams of protein per cup. Related: How to choose the healthiest, most sustainable milk alternative Peas Vegetables should be a priority in any diet. While most offer some protein, veggies also offer a variety of other vitamins and minerals. Peas, however, rate among the highest when looking specifically at protein content, with 8 grams per cup. Plus, they are convenient to toss into most meals. Leafy greens You’ve probably been lectured before to eat your leafy greens. That’s because they are loaded with nutritional benefits, including 3% to 12% of your daily recommended amount of protein. So load up on spinach , kale, mustard greens, Swiss chard and collard greens to increase your protein intake. Unsweetened raw cocoa powder You may not have expected to see chocolate on the list, but unsweetened raw cocoa powder provides a host of nutritional value, not the least of which is 1 gram of protein per tablespoon. Sprinkle it on fruit or throw it in your smoothies for a delicious protein boost. Nutritional yeast Nutritional yeast offers the essential vitamin B12, and a single tablespoon has about 5 grams of protein. Nutritional yeast can be used as a substitute for cheese. Shake it on popcorn, pasta, pizza, soups, potatoes and cooked veggies for a savory flavor and added protein. Via Choose My Plate , Health and My Food Data Images via Shutterstock

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The best sources for plant-based protein

1920s building in Buenos Aires becomes a gorgeous, solar-powered residence

February 4, 2020 by  
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Buenos Aires is known for its beautiful architecture, but retaining the city’s historic character while breathing life into its abandoned buildings is often challenging. Thankfully, local firm Moarqs  rose to the challenge when presented with the task of renovating a 1920s building into what is now the Tacuari House — a modern, energy-efficient residence that operates on solar power. Located in the Barracas neighborhood of Buenos Aires, the home was previously a dilapidated building that, according to local records, dates back almost a century. The building was originally broken up into several rental units centered around two open-air courtyards . Related: A Seattle midcentury home is restored to its original brilliance with a modern twist Led by architect Ignacio Montaldo, the design team faced numerous challenges when working on the historic building’s renovation . The first objective was to update the space into a modern residence while retaining its character. According to the studio, some elements, such as the ironwork and some ornate plasterwork, were able to be salvaged in the updated building. The first step was to rework the home’s layout so that the first central courtyard on the ground floor would become the heart of the home. To expand this space, the team demolished the back rooms to create a new central space, complete with a swimming pool and garden. The second step to the renovation process focused on adding a new building on the second floor, which would be used as the primary living space. Setting the new structure back from the official line of the home allowed the residents to have more privacy as well as more outdoor space. The new structure is made of a metal enclosure painted jet-black to contrast nicely with the bright outdoor space. A series of operable black shutters shade the interiors from the harsh sunlight in the summer , while welcoming in the heat and light during the cold winter months. Moarqs was able to restore the original calcareous and wooden floors as well as some of the home’s original ironwork. To modernize the space into an energy-efficient home, the designers added an array of solar panels on the roof and thermal panels for heating water. Now, the home perfectly blends its historic character with contemporary, green design. + Moarqs Via ArchDaily Photography by Albano Garcia and Javier Agustin Rojas via Moarqs

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1920s building in Buenos Aires becomes a gorgeous, solar-powered residence

Treehouse hotel in Bali offers maximum views with a minimal footprint

February 4, 2020 by  
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Bali-based architect Alexis Dornier has become known for his tropical architecture that creates a seamless connection between the human-made and nature. His latest project, the incredible Lift Treetop Boutique Hotel just outside of Ubud, Bali, continues the architect’s signature building technique of elevating eco-friendly structures off the ground to further reduce environmental impact. Located in Penestanan, a village just outside the popular tourist town of Ubud, the Lift Treetop Boutique Hotel is comprised of three soaring treehouses , each one distinct from the next. Embedded into a lush tropical forest, the treehouses offer guests the perfect spot to reconnect with nature while enjoying incredible views from high up in the canopy. Related: Prefab homes on stilts include solar panels, water collection systems and organic gardens Although all of the thatched-roof accommodations come with king-sized beds with en suite bathrooms and outdoor spaces, the treehouses are all different from one another. The Ernest Hemingway House was built using traditional methods of the Javanese people. The lowest of the three units on offer, this treehouse offers guests a serene, one-story lodging filled with rattan and reclaimed wood furniture. The George Orwell House has two stories. The top floor of this serene treehouse has a bedroom with an extended outdoor balcony and a rooftop deck for a bit of stargazing or bird watching. Next up is the largest of the three treehouses — the luxurious Stanley Kubrik House. Here, guests will enjoy a world of understated luxury, with an interior that offers unobstructed views from any angle. This treehouse offers a large en suite bedroom as well as an outdoor area with plenty of seating, including a hammock . Guests of the hotel will not only be able to immerse themselves in their own little paradise up in the trees, but they can also enjoy the hotel’s luxurious common areas. The treehouses are gathered around a central area with an abundance of lounge spaces, including a small sauna and a swimming pool. There is also an elevated yoga deck for getting bendy before hitting up the snack bar. + Alexis Dornier + Lift Bali Via ArchDaily Images via Alexis Dornier

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Treehouse hotel in Bali offers maximum views with a minimal footprint

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