Pea Protein Power Smoothie and Icy Poles!

In light of my mission to get as much protein as i can on a raw food diet, i took my ventures to the little green pea. There are so many health benefits from these little wonders (see below) but they also have one of the highest protein content of all vegetables! So i devised a "Pea Protein Power Smoothie", my goal was to produce a raw smoothie which had as much protein content as the commercial and processed 'protein powder shake'...

After reading about protein supplements i went to a health food store around the corner and found a natural 'pea protein' powder. This is the same brand who produce 'Vital Greens' recommended by the Wellness Warrior (see my other post on protein powders), its description is as follows...

Vital-Protein is an array of pea protein isolates from golden peas by a natural procedure to guarantee utmost bio-availability.

Protein is required for the support of lean muscle mass, energy levels, immune function, weight control and is the foundation for all enzyme activity needed for basic body maintenance and detoxification. Ideal for use in sports, weight-control or as a source of helpful amino acids, also especially suitable for vegetarians and vegans.

With its carbohydrates levels especially low, Vital Protein has a smooth texture, super solubility and is great tasting! Yummy and delicious in hot or cold drinks and smoothies and can be baked in cakes and biscuits.

• 88% Bio-available Protein
• Low-Carbohydrate Level 0.1%
• Gluten Free
• Low Allergenic
• Low in Anti-Nutritional Factors
• High Tolerance
• 100% Vegetable Origin
• Balanced Amino Acid Profile
• GM Free
• Lactose Free
• Not deposited in the body as fat
• Rich in valuable Amino Acids for weight control, sports or medicinal purposes.
• High-digestability (98%)
• Amino Acid Score 0.9 (norm FAO 1991)
• High Alkalinity level (ph 7.5)

Hence the only downside is this form of protein is although it is vegan and it is most likely not raw but purified and dried using higher heat. The following is from 'Kirsten's Raw' as she has a wonderful summary of raw protein powders!

"Pea protein is a complete source of protein that many people find easy to digest. I’m not sure how “raw” it is based on manufacturing, but it’s vegan. There aren’t any sources on the market that I know of touting the production of a sprouted or raw pea protein, like you find with the sprouted brown rice protein. The benefit of pea protein is the higher ratio of certain amino acids like lysine
When you consume plant-strong protein, it’s high quality, not acidic, and furthermore, if it’s Raw, you don’t even need as much because it’s not denatured by heat.
Raw vegan protein powders are not typically as perfect as whole food sources of protein such as fresh organic greens, vegetables, fruits, nuts, and seeds, but they serve a purpose in getting you a sizable punch of protein quickly and efficiently. They can really come in handy because of that. There are also whole-food, cooked protein sources such as lentils, beans, grains which can be helpful in increasing the amount of protein one gets, again though… keep in mind that it’s believed cooked protein isn’t as easily assimilated as Raw protein."

Being keen to try a green protein shake and not finding any raw alternatives close by i settled for the Pea protein until i find a good quality raw protein powder :) 

For comparison - 1 scoop (25g) Define protein powder = 94cal, 18.7g protein (75%)

Green Protein Smoothie

·         Peas ½ cup = 4g protein (35%), 47 calories (16 from protein)

·         1 orange (skin removed) = 1g protein (11%), 42 calories (11 from protein)

·         Spinach leaves (small handful 50g) 1.8g protein (56%), 16 calories

·         25g scoop pea protein powder = 11g protein (44%), 100 calories (44 from protein)

·         1 tablespoon Chia seeds = 3.1g protein (20%), 67 calories (12.4 from protein)

·         Plus – 1 cup water

Total = 20.9g protein, 182 calories with (83.6/182) 46% protein

Mix all in a blender until smooth...

And you are ready to power up!

I was unsure how it would taste but was pleasantly surprised i drank the whole cup! Mum even had some too, BUT we couldn't finish it an ended up with the great idea of having 'Pea Protein Icy Poles!' Can't wait to try these ones :) 

Health benefits of green peas 

Green peas are one of the most nutritious leguminous vegetables, rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants. 

Peas are relatively low in calories on comparison with beans, and cowpeas. 100 g of green peas provide only 81 calories, and no cholesterol. Nonetheless, the legumes are a good source of proteins, and soluble as well as insoluble fiber. 

Fresh pea pods are excellent source of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are B-complex vitamins required for DNA synthesis inside the cell. Well established research studies suggest that adequate folate rich foods in expectant mothers would help prevent neural tube defects in the newborn babies. 

Fresh green peas are very good in ascorbic acid (vitamin C). Contain 40 mg/100 g or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body. 

contain phytosterols especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels in the body. 

Garden peas are also good in vitamin K. 100 g of fresh leaves contains about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has found to have a potential role in bone mass building function by promoting osteo-trophic activity in the bone. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain. 

Fresh green peas also contain adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining health of mucus membranes, skin and eye-sight. 

Further, consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers. In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese. 

Pea it up!!

Rockin Raw

Xox