These 9 essential amino acids are the only proteins our bodies can’t formulate on their own so we must obtain them from food sources.
(Here comes the technical info that I researched and compiled for the very noble purpose of winning the argument. Skip to the bottom if you are just here for the cake.)
Plant Based Sources of Essential Amino Acids.( Source )
Isoleucine (Ile) muscle production and recovery, formation of blood clots Some plant based sources. ( Source )( Source )Soy products such as TofuAlmondsCashewsLow fat sesame seed flour
Leucine (Leu) tissue production and repair, produces growth hormonesSome plant based sources.( Source )( Source )SoybeansLentilsCowpeasRaw peanutsAlmondsChickpeasSesame seeds
Methionine (Met) fat digestion and prevention of plaque in arteriesSome plant based sources ( Source )Sunflower seedsPumpkin seedsSesame seedsPeanuts Lentils (To a lesser extent grains and beans.)
Phenylalanine (Phe) brain function and moodSome plant based sources ( Source )( Source )Soy products PeanutsSesame Seeds Lentils
Threonine (Thr) protein regulation and recycling in the body Some plant based sources (Source) ( Source )BananasCarrotsWheat germMany nutsBeansLentilsSeedsSesame SeedsVegetables
Tryptophan (Trp) – produces serotonin, regulates sleep and mood, pain management Some plant based sources ( Source )( Source )SoybeansEvening PrimroseBrown ricePeanutsSesame seedsBananasAvocados
Valine (Val) muscle growth, repair and endurance, treats brain damage from alcohol, regulates nitrogenSome plant based sources ( Source )( Source )LentilsPeanutsSoyMushrooms Sesame seedsButternuts
Histidine (His) –“ the 'growth amino' essential for young children. Lack of histidine is associated with impaired speech and growth.” ( Source )Some plant based sources ( Source ) Rye WheatSpirulinaSeaweedSesameSoyRiceLegumes
Now everyone is very concerned about getting all the essential amino acids in one sitting. Though it has been proven that we don't need to do this, it's always a good idea to eat great variety of natural foods in various combinations such as veggie, legume and grain.
How about pumpkin, chickpeas and oats to start?
Pumpkin Spice CakeInspired by Chocolate Covered Katie Serves 10Vegan, Gluten Free Printable Recipe
1 cup gluten free rolled oats, such as Bob’s Red Mill1 ½ cups sucanat or brown sugar½ tsp salt2 tsp pumpkin pie spice (or more if you like a lot of spice)½ tsp baking soda2 tsp baking powder2 cans (or 500g cooked) chickpeas, rinsed and drained¼ cup canned pureed pumpkin3 Tbsp coconut oil (melted) or oil of choice2 tsp vanilla1 cup chopped dried fruit such as cranberries, dates, cherries and apricots
1. Preheat oven to 350F.
2. Pour 1 cup gluten free rolled oats into a food processor or Vitamix. Process until well ground.
3. Add 1 ½ cups sucanat and process to fine powder; add salt through baking powder and mix well; pour into a medium bowl.
4. Add 500 g chickpeas, ¼ cup pumpkin, oil and vanilla to processor or Vitamix; process until smooth. Stir in dry ingredients; blend until well mixed. Stir in dried fruit and press into a 10 inch spring form pan sprayed with cooking spray.
5. Bake at 350F for 35 minutes; let cool 10 minutes.
Amount Per Serving
Total Fat 5.4 g
Saturated Fat 3.7 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.6 g
Cholesterol 0.0 mg
Sodium 267.5 mg
Potassium 239.3 mg
Total Carbohydrate 54.3 g
Dietary Fiber 4.2 g
Sugars 36.2 g
Protein 4.0 g
Vitamin A 24.6 %
Vitamin B-12 0.0 %
Vitamin B-6 12.8 %
Vitamin C 3.6 %
Vitamin D 0.0 %
Vitamin E 1.0 %
Calcium 2.7 %
Copper 6.7 %
Folate 8.7 %
Iron 8.1 %
Magnesium 4.8 %
Manganese 19.3 %
Niacin 2.1 %
Pantothenic Acid 2.2 %
Phosphorus 5.5 %
Riboflavin 1.6 %
Selenium 2.5 %
Thiamin 1.1 %
Zinc 3.9 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.