It may come as a shock to you, but different fruits contain protein. They are great sources of antioxidants, vitamins, minerals, natural sugars, a bit of fat, and even some protein. An apple, for example, does not offer the same amount of protein as a piece of salmon, but it comes with a diverse mix of micro and macronutrients. 

Protein is having a moment, to say the least. This is partially due to the popularity of the carnivore, Paleo, keto, and other high-protein diets. We aren’t here to talk about those diets, though, as many of them discourage the consumption of fruit. That’s because fruits contain carbs and less sugar than animal-based foods. An egg, for example, has about six grams of protein, whereas fruit may only offer a couple grams per cup. 

If you are trying to up your protein intake and diversify your fruit consumption, the fruits in this article may come to your aid. Whole fruits offer key nutrients that support other aspects of total bodily health, so don’t neglect them. They are relatively low in calories and high in water and fiber, two things that benefit gastrointestinal health. So if you are looking to snack healthily and get a little protein in the process, consider the fruits listed below.

Passion Fruit

Passion fruit is a lovely tropical fruit that grows on a vine. The fiber content in one cup of passion fruit is very high, exhibiting a whopping 24.5 grams, which is nearly 88% of the daily value (DV). Fiber works to regulate digestion and promote healthy cholesterol levels. The same cup of passion fruit provides five grams of protein.

Blackberries

One of the great things about blackberries is that they are very high in antioxidant compounds. They also happen to be the berry with the highest amount of protein, exhibiting about two grams per cup. Blackberries are low in calories, rich in fiber, and high in anthocyanin, a phytonutrient that has demonstrated abilities to influence immune function and improve gut microbiome. 

Avocado

Although avocado seems like a vegetable, it is actually a fruit of the savory variety. Avocados offer three grams of protein per cup, in addition to lots of healthy fats that help you feel full. You can enjoy avocado with a spoon and some sea salt, transform it into guacamole, or add it on toast. Just keep in mind that avocados have more calories than other fruits, with one cup of avocado containing 234 calories. 

Kiwi

Didn’t think a kiwi would have protein did you? Well, one cup of kiwi has nearly two grams of protein, which is not bad! Kiwi is also naturally rich in vitamin C, offering about 167 milligrams per cup. That amount is nearly double the DV of vitamin C! Several studies also found that kiwis work to improve digestion and promote bowel regularity, which researchers attribute to their fiber content. 

Guava

Yet another vitamin C superstar, guava is a tropical fruit that offers a lot of protein, especially for its size. One cup of guava has a little over four grams of protein and nine grams of fiber, which is about one-third of the DV. Research continues to find that increasing your fiber intake can reduce blood pressure and promote healthy cholesterol levels, especially in people with type 2 diabetes or metabolic syndrome. 

Apricot

Unlike other fruits, apricots are not typically available year-round, but you can find them in dried form at all times. They typically show up in grocery stores or at farmer’s markets in late spring and summer. Each half-cup of dried apricot halves contains a little over two grams of protein. Dried apricots do not have water, so they are more calorically dense than fresh versions. That same half-cup, then, has about 157 calories, so just keep that in mind when snacking on dried apricots. 

Jackfruit

We are rounding out this article with the largest fruit on the list, the mighty jackfruit. Exhibiting a stringy texture, jackfruit is a common meat substitute for plant-based eaters. If you are swapping jackfruit for chicken, though, keep in mind that one cup of jackfruit offers three grams of protein compared to the 35 grams you’d get from chicken. Because it is not very sweet, it takes on whichever seasonings or flavors you cook with it, but you can enjoy it raw if you like.

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The body requires magnesium to carry out hundreds of functions, yet nearly 50% of American adults do not consume enough on a daily basis. Failure to consume the recommended daily intake (RDI) of magnesium can increase the risk of developing chronic diseases, such as heart disease, diabetes, high blood pressure, and osteoporosis. Magnesium primarily exists in your bones, muscles, and non-muscular soft tissue. It’s involved in:

• Regulating blood pressure
• Energy production
• Bone density
• Muscle and nerve function
• Synthesizing protein
• Repairing DNA
• Controlling blood sugar

According to dietitians, your daily magnesium needs depend on age and gender. Typically, adult males need 400-420 milligrams (mg) of magnesium per day, while adult females require 310-400 mg per day. Signs of magnesium deficiency vary from minor to severe, but severe magnesium deficiency is quite rare. Common signs include loss of appetite, fatigue, vomiting, and weakness.

Although there are many food sources of magnesium, this article highlights magnesium-rich fruits. Eating these fruits on a regular basis can help you boost magnesium levels. 

Durian

Now, this is a fruit that you’ll either love or hate; there is no straddling the line with this one. The reason for this is because it emits a smell reminiscent of rotten onions and sulfur. Lovely, we know, but it does have health benefits despite the foul aroma. Native to Southeast Asia, durian is a large spiky fruit with a creamy center. Durian is naturally rich in potassium, vitamin C, B vitamins, and magnesium, with one cup offering 17% of the RDI. 

Avocado

Unlike a lot of the other fruits on this list, avocado is relatively low in carbohydrates, which is why many keto enthusiasts enjoy them. They are rich in healthy fats, potassium, fiber, and magnesium, with one cup offering 10.35% of the RDI. Due to their high-fiber content, avocados may help control blood sugar by slowing the absorption of sugar into your bloodstream. The omega-3s also work to promote healthy heart and brain function. 

Prickly Pear

The prickly pear is the fruit that is produced by the Opuntia, commonly referred to as the prickly pear cactus. The oval-shaped fruits have a sweet flavor that is similar to berries. They are naturally rich in vitamin C and potent antioxidant compounds. For reference, one cup of prickly pear provides 23% of the RDI for vitamin C, which supports immune function. Additionally, these fruits are some of the richest fruit sources of magnesium, with one cup offering 30% of the RDI. 

Jackfruit 

This is potentially the largest fruit that you’ll ever see, but you usually have to visit specialty markets to see it in its raw form. Canned jackfruit is available, but it doesn’t compare to the fresh version. Native to India, jackfruit is the largest edible fruit in the world and can weigh up to 110 pounds. One cup of raw jackfruit, which has a subtly sweet taste, contains 11% of the RDI of magnesium. The same serving also provides 16% of the RDI of potassium, which aids blood pressure regulation. 

Bananas

Similar to avocados and jackfruit, bananas offer both magnesium and potassium. One cup of sliced banana offers 9.6% of the RDI of magnesium. Bananas also offer a much-needed vitamin for metabolism, immune function, and neurotransmitter production: vitamin B6. This B vitamin is necessary for encouraging healthy brain development and keeping the nervous and immune systems functioning optimally. 

Papaya

Papain isn’t the only great thing about papaya! As a quick note, papain is a proteolytic enzyme in papaya that helps break down proteins in the digestive system. The papaya is a tropical fruit that also contains carotenoid antioxidants, vitamin C, and folate. Their rich orange color and many of their heart-protective properties are attributed to lycopene, a carotenoid pigment. Now, papaya wouldn’t be on this list without offering up some magnesium. One cup of papaya offers 8.2% of the RDI of magnesium. 

Passion Fruit

This tropical fruit blooms on a vine native to South America. The flower on the vine is one of the most stunning purple and white flowers you’ll ever see! If unripe, the fruit is highly sour, but it is incredibly sweet and highly addictive when perfectly ripe. Some people are averse to the seeds for textural reasons, but they are edible. One cup of passion fruit offers a diverse mix of nutrients, including 16.2% of the RDI of magnesium. It also offers vitamin A, which is necessary for healthy immune function, reproductive health, vision, and normal growth and development. 

Dried Figs

To round out the list of the top eight magnesium-rich fruits, we have dried figs. One cup provides 24% of the RDI of magnesium, in addition to 50% of the RDI of fiber. Dried figs also provide vitamin B6, calcium, and an assortment of polyphenol antioxidants, which offer protections against cellular damage.

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The world of plant-based meats continues to evolve, becoming more popular by the day. The problem with plant-based meats is the amount of processing and preservatives they require. Swapping out antibiotic-rich meat for processed, packaged, plant-based meat is not a healthy switch. It’s actually better to choose whole food options that deliver essential nutrients to the body. 

Some people want to eat less meat while others abstain from meat for cruelty-free reasons. More recently, people have informed themselves on the benefits of plant-based eating and the harmful effects of meat-centric diets. According to research studies, people who follow plant-based diets have better heart health, cognitive function, and less inflammation. Compare that with people who consume meat and dairy and experience excess mucus production, hormonal imbalances, and a higher risk of cancer.

What About Vegan Meat Substitutes?

There are many issues with store-bought vegan meat substitutes. Unfortunately, people are under the impression that plant-based meats are healthier than regular meat. In reality, plant-based meat substitutes contain starches, refined flours, added sugars, natural flavors, preservatives, protein isolates, veggie powders, and unhealthy oils. They are not vegetables, and they are not healthy for you. 

Whole food meat alternatives, however, are a completely different story. You can transform myriad vegetables, legumes, nuts, seeds, and even certain fruits into meaty options. Because you are eating real, whole foods, you absorb the beneficial nutrients that they contain. Consume plants instead of the mutated versions of them that are far from their original state! Continue reading to learn about excellent whole food meat alternatives. 

Mushrooms

These meaty fungi are some of the best meat alternatives you can get. You can grill them, roast them, or sauté them, and they retain their texture. Some people grill portobello mushroom caps and use them in place of burger patties. Others roast king oyster mushrooms because they have a thick, edible stalk. In fact, you can marinate these mushrooms and cook them in stews for a great meat substitute. 

Lentils

Whether you want to use them as a ground beef replacement in a pasta sauce or chili, lentils are the answer. They are rich in protein and offer an earthy texture that holds up during the cooking process. The most popular use of lentils is to put them in soup, but you can also season and cook them like taco meat. They cook easily and any variety will get the job done.

Jackfruit

This may be one of the strangest looking fruits you ever see in your life. If you purchase fresh jackfruit (commonly available at ethnic grocery stores), you’ll see that it is an enormous, green gourd-like fruit. The inside is what you’re after, though. The texture of jackfruit, after you cook it, is very similar to that of shredded meat. You can slow cook fresh jackfruit to make vegan pulled pork or vegan carnitas. It is rich in essential fiber and protein, in addition to antioxidants and beneficial vitamins and minerals. 

Cauliflower

The cauliflower wing craze is out of control, but many people love this option because cauliflower is an excellent whole food meat alternative. If you don’t want to bread the cauliflower and make it unhealthy, slice the entire head into thick “steaks.” You can marinate and grill or roast them just like a thick piece of meat. The best part is that they retain some texture, so you can eat them with a knife and fork. Don’t forget that you can make cauliflower rice if you want to reduce your carb intake. 

Walnuts

If you are familiar with our cleanse approved recipe section (click here to view), you know we love walnut meat. You don’t even need to cook walnuts to transform them into meat. You can pulse them in the food processor with an assortment of spices and add them to lettuce leaves. Top them with freshly made salsa and avocado and you’ve got yourself an amazing, plant-based, raw vegan taco. You can also combine walnut meat with cauliflower rice for a healthy burrito bowl. 

Chickpeas

Because of their neutral flavor, chickpeas take on whatever flavor you like. They have a nutty texture that makes them excellent meat substitutes for soups, stews, curries, tacos, or pasta dishes. You can also blend them up and compress them into burger patties. 

It is possible to follow a meat-free diet and still provide your body with the essential nutrients it needs. These are only some of the many whole food meat alternatives that exist. We encourage everyone to always choose whole food options over processed foods, which include plant-based meats. 

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When you are on a vegan or vegetarian diet, it’s fun to experiment with plant-based foods that take on a similar flavors and texture of a traditionally meat-centric recipe. Jackfruit is the perfect meat substitute for corned beef because it shreds after long hours in the Crockpot.

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When you are on a vegan or vegetarian diet, it’s fun to experiment with plant-based foods that take on a similar flavors and texture of a traditionally meat-centric recipe. Jackfruit is the perfect meat substitute for corned beef because it shreds after long hours in the Crockpot.

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Get out your green clothes, and your green vegetables, because it’s St. Patrick’s Day! Even if you don’t subscribe to “wear green or get pinched” law, you can still get down with some comforting, home-cooked, hearty and traditional Irish meals. While these meals aren’t specifically reserved for St. Patrick’s Day, we’re happy to give you an excuse to make them.

A Little History Of Old St. Patrick

You may need to brace yourself for this one: St. Patrick was not actually Irish. Pause for shock. Patrick was born into a religious family around 400 A.D. in Britain. When he was 16 years old, Irish pirates kidnapped him and enslaved him in Ireland for 17 years. It was during this time that he rediscovered his faith. He eventually escaped, but found his way back to Ireland as a missionary, ready to die to make his mission successful.

St Patrick’s Day Fact: According to historians, St. Patrick’s color was in fact blue, not green. The use of the color green rose to popularity in the 1600s and 1700s, when the clover became the international symbol of St. Patrick’s Day.

What’s The Deal With Shamrocks?

The word “shamrock” comes from the Gaelic word seamrog, which translates to “little clover.” Botanists believe that the “true” species of shamrock is the White Clover, even though a clover is the common name for any plant belonging to the genus Trifolium, meaning “having three leaves.” Historically, St. Patrick used shamrocks to explain the Holy Trinity, but later interpretations have also used the three leaves to symbolize hope, faith, and love. If, by chance, there is a fourth leaf on a clover, it symbolizes luck.

There are many traditions and historical facts about St. Patrick’s Day, but we like to focus on how you can celebrate in the present. We love making food, so we are providing you with some tasty and traditional Irish recipes, vegan style. If you make the following recipes, let us know how you like them.

Raw Vegan Shamrock Shake

To avoid going to that unhealthy fast food place that shall remain nameless, here is a super tasty, superfood St Patrick’s Day Smoothie.

Click here to make the recipe.

Irish Potato Leek Slow Cooker Soup

The beauty of the slow cooker is that you don’t have to monitor the cooking process. Add all of the ingredients and let beautiful flavors come alive. We know you’ll love this warming soup.

Click here to make the recipe.

Crockpot Corned Jackfruit And Cabbage

Get ready to experience bold and beautiful flavors once you make this corned jackfruit with cabbage. Everything gets so tender in the Crockpot! We know you’ll love it.

Click here to make the recipe.

No Bake Pistachio Cookie Sandwiches

Do you need a quick fix to satisfy your sweet tooth? Set your inner baker free when you make this no-bake cookie recipe! Well, you aren’t exactly baking, but you get what we’re going for.

Click here to make the recipe.

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Maybe you read that your favorite musician or actor went vegan, or perhaps you saw a vegan propaganda documentary that convinced you to give up meat. There are those who contemplated making the switch to a vegan or vegetarian diet, but didn’t want to give up the taste or texture of meat. Then, all of a sudden, fake meats skyrocketed to popularity, making it seem that giving up meat was easy.

People have become obsessed with faux meat options, thinking that they are making healthier food choices by ordering Beyond Meat or Impossible Burgers. What people fail to recognize is that these new non-meat options are heavily processed and often contain ingredients like expeller-pressed canola oil, natural flavors, gum arabic, succinic acid, refined coconut oil, maltodextrin, pea protein or potato protein, annatto extract, potato starch, xantham gum, and non-GMO modified food starch, depending on the product.

The Fake Meat Debate

In the heat of the fake meat craze, the ultimate question has become: Are fake meats healthier than real meat? Given that there is a processed food complex and unhealthy factory farming in the United States, there is no clear-cut answer to give. One study in the Journal of the American Medical Association noted that people should be aware of the risks of diets that are high in processed, antibiotic-rich red meat, but they should also be cautious of the effects of processed fake meat alternatives.

One concern that many nutritionists have with these faux meats is that some contain glyphosate, which is an active ingredient in Roundup. In 2015, the World Health Organization (WHO) classified glyphosate as a probable carcinogen, and California followed suit in 2017, mandating that all products containing that ingredient have warning labels on the packaging. A 2016 review of human and animal studies linked glyphosate to kidney and liver damage, in addition to endocrine disruption. Nutritionists know that glyphosate disrupts the gut microbiome, but they are more concerned with the potentially harmful effects that haven’t been exposed yet.

The Bottom Line

If you want to make the switch to a vegetarian or vegan diet, it is recommended to focus on real foods that are nutritionally dense. Fresh is always best, and it’s best to avoid processed and refined food products as much as possible. But…we understand that some people want to eat foods that remind them of meat, which is why we post recipes of how you can eat meat-like meals on a plant-based diet. Check out the following meat-less recipes that are healthier and better tasting than faux meats.

Jackfruit “Chicken” Salad

Forget about the chicken because we have jackfruit! This “chicken” is filling, creamy, and will keep you coming back for more.

Click here to make the recipe.

Raw Mock “Chicken” Salad

This recipe doesn’t taste like chicken, but the different vegetables and bold flavors definitely make you think that you are eating chicken salad. Try it out and taste for yourself.

Click here to make the recipe.

Raw “Tuna” Collard Wraps

If you are tired of eating salads and want a meal that will make you appreciate the possibilities of raw food, or a meal that is reminiscent of a tuna sandwich, you need to try these wraps.

Click here to make the recipe.

Jackfruit Carne Asada

Flavors are not limited to certain diets. You can use seasonings with vegan ingredients to create dishes you know and love like this recipe.

Click here to make the recipe.

Raw Lettuce Tacos With “Chorizo” And Salsa

Skip the soy and make your “chorizo” out of nuts and spices! This recipe bursts with flavor in every bite! It’s a party in your mouth, a party to taco ’bout ;)

Click here to make the recipe.

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You can eat this creamy jackfruit “chicken” salad on a sandwich, top it on an avocado half, or you can mix it in your salad to make it elegant and filling. Once you make this, come back to us and let us know how you enjoyed it.

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Jackfruit has become increasingly popular within the last year because of its ability to mimic the texture of meat when cooked. The key to good carne asada is not the meat; rather, it is the way you season the dish. Make this jackfruit carne asada for a vegan taco night! You can make some guacamole and salsa for toppings.

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Annually observed on November 3^rd, National Sandwich Day honors one of America’s most popular lunch items. Interestingly enough, the name “sandwich” is believed to be the namesake of John Montagu, The 4^th Earl of Sandwich. He actually claimed that he invented the sandwich.

As a rumor in a travel book suggests, Montagu was an avid gambler. He refused to take meal breaks during his long hours at the tables playing cards. Instead of leaving, he would ask his servants to bring him slices of meat between two slices of bread. Needless to say, this quickly became a trend and fellow gamblers began ordering “the same as Sandwich.” And that’s how the sandwich was born.

We aren’t gamblers, but we sure do love a good sandwich, especially since there are so many variations of this classic meal. Try making one or more of the following recipes and let us know how they turned out in the comments below.

Roasted Eggplant Sandwich

It’s good to use ingredients that you wouldn’t normally use. The eggplant is an underused ingredient, but it so versatile and nutritious! See what we mean by making this sandwich.

Click here to make the recipe.

Raw “Tuna” Collard Wraps

If you are tired of eating salads and want a meal that will make you appreciate the possibilities of raw food, you need to try these wraps.

Click here to make the recipe.

Jackfruit Chicken Salad Sandwich

Forget about the chicken because we have jackfruit! This “chicken” is filling, creamy, and will keep you coming back for more.

Click here to make the recipe.

Collard Wraps With Mixed Vegetables

It’s not all about the bread on National Sandwich Day. Wraps are a much healthier option, especially when you are filling them with colorful, nutrient-dense ingredients!

Click here to make the recipe.

Fresh Vegetable Sandwich With An Avocado Dressing

Sandwiches don’t need to have meats, cheeses, or chemical-filled condiments. You can make a healthy vegan sandwich with some of your favorite veggies.

Click here to make the recipe.

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