Cake ingredients: 1/3
cup unsweetened
almond or soy
milk 1 teaspoon raw apple cider vinegar 2 tablespoons ground flax seed 1 1/4
cups gluten - free all purpose flour
of your choice (that
contains psyllium husk, xanthan gum or guar gum) 2 1/2 teaspoons baking powder 1 tablespoon ground ginger 1 teaspoon ground cinnamon pinch
of fine sea salt 1/4
cup melted unrefined coconut oil OR olive oil 1/4
cup unsweetened applesauce 1/3
cup fancy molasses 1/4
cup maple OR coconut palm sugar 2 teaspoons vanilla extract or vanilla bean paste 1/2
cup vegan chocolate chunks
Beans, peas and lentils 1/2
cup (150 g) baked beans in tomato sauce (GI 49) provides an average
of 7 g protein 1/2
cup (130 g) canned, drained cannellini beans (GI 31) provides an average
of 8 g protein 2/3
cup (125 g) cooked red lentils (GI 26) provides an average
of 12 g protein 1
cup (180 g) cooked split peas (GI 25) provides an average
of 12 g protein 1
cup (170 g) cooked soy beans (GI 18) provides around 23 g protein 100 g (3 1/2 oz) tofu provides around 10 g protein (GI not relevant as tofu
contain no carbohydrate) 1
cup (250 ml) light soy
milk (GI 44) provides around 7 g protein Grains and grain foods 3/4
cup (30 g) Kellogg Special K original (GI 56) provides around 6 g protein 3/4
cup (45 g) Kellogg All - Bran (GI 44) provides around 7 g protein 1/4
cup (30 g) uncooked traditional rolled oats (GI 57) provides around 3 g protein 1 slice (35 g) Tip Top 9 - grain Original bread (GI 53) provides around 4 g protein 1 slice (40 g) Burgen Soy - Lin bread (GI 52) provides around 6g protein 1
cup (170 g) cooked brown rice (GI 59 — 86, so check the tables and choose a low GI one) provides around 5 g protein 1
cup (170 g) cooked basmati rice (GI 58) provides around 4 g protein 1
cup (180 g) cooked pasta (GI 35 — 54) provides around 6 — 7 g protein 1
cup (180 g) cooked fresh rice noodles (GI 40) provides around 2 — 3 g protein 1
cup (180 g) cooked soba / buckwheat noodles (GI 46) provides around 7 g protein 1
cup (190 g) cooked pearl barley (GI 25) provides around 4 — 5 g protein 1/2
cup (90 g) cooked quinoa (GI 53) provides around 4.5 g protein Nuts and seeds A small handful (30g / 1oz)
of most nuts or seeds will deliver around 5 g protein (GI not relevant as most nuts and seeds
contain almost no carbohydrate, they are rich in good fats) Stock your pantry with legumes, wholegrains (such as grainy breads, muesli, quinoa, amaranth, brown rice, pearl barley and rolled oats), nuts (particularly
almonds, Brazil nuts, cashews and peanuts), and seeds (sesame seeds, tahini paste, and pumpkin seeds).