You probably already know that all animal-based proteins are complete sources of protein and that they contain essential amino acids the body needs, but did you know that you could get your essential amino acids from plants?
According to Mareya Ibrahim, author of, “Eat Like You Give a Fork: The Real Dish on Eating to Thrive,” some produce may be richer in nutrients than others, so you can combine them to build a full range of essential AAs. Ibrahim says, “If you can’t remember what plant-based foods provide the complete spectrum, remember, quinoa is the bomb and beans and rice are oh so nice!” Spirulina is also a great source of essential amino acids; according to Healthline, it [spirulina] gives all the essential amino acids that you need. If you’re someone who follows a vegetarian or vegan diet or have dietary restrictions that limit the intake of animal products, then this news is music to your ears. For us, we also get pretty excited at the thought of having yet another reason to love produce.
Chef Mareya Ibrahim shares a super informative rundown of eight essential amino acids and what ingredients promote what in her new book. We’ve slightly modified the list to only include produce for quick reference. If you want the full list, be sure to pick up a copy of her new cookbook!
For our produce loving friends, you’ll love to reference this guide when you’re pondering what to make for your next meal while being mindful of those much-needed essential amino acids. Melissa’s Produce carries a vast selection of items from this list, so consider them your trusted brand while shopping with this nutritional guideline in mind.
8 Essential Amino Acids That You Need Using Real Food, Mostly Plants — Mareya Ibrahim
TRYPTOPHAN
Soy Protein, Seaweed, Sesame Seeds, Spinach, Corn, Legumes, Grains
ISOLEUCINE
Nuts, Most Seeds, Bean Sprouts
METHIONINE
THREONINE
Nuts, Beans, Seeds, Broccoli, Avocado
VALINE
Edamame, Nuts/Nut Butters, Spinach, Quinoa, Seeds, Artichokes
PHENYLALANINE
Oats, Tofu, Hemp Seeds, Chia Seeds, Nuts, Soy Protein Isolate, Asparagus
LEUCINE
Nuts, Pumpkin Seeds, White Beans
LYSINE
Legumes, Nuts, Avocado, Kale, Brussels Sprouts, Quinoa
DID YOU KNOW?
New science shows that there is a 9th essential amino acid now; Histidine.
LIFE HACK
Another great brand to have on your grocery list is Bragg — use their Liquid Aminos and you’re all set in the kitchen.
Chef Mareya Ibrahim’s Ultimate Frozen Buddha Bowl has everything we need, including all of those essential amino acids and more. The dragon fruit vessel makes this a brunch-worthy recipe for guests, giving off a treat-yo-self vibe without having to compromise on eating with intention and gratitude. As the weather continues to warm during summer months, this Buddha Bowl is exactly what we need to keep calm and cool down while being a little extra. We love how nutrient-dense this dish is, providing a good source of vitamins B-1,2 and 3, fiber, biotin, iron and manganese. It’s also high in B-6, calcium, copper and magnesium! So what are you waiting for? Grab the recipe below!
The Ultimate Frozen Buddha Bowl
Ingredients
- 1/2 frozen banana peel left on
- 3.5 ounces frozen no sugar added acai or pitaya
- 1 teaspoon ground flaxseed
- 1/4 cup unsweetened nondairy milk
- 1/2 teaspoon raw coconut oil
- 1 cup plain coconut yogurt
- 1/2 teaspoon spirulina powder
- 1/2 teaspoon raw honey
Optional Toppings
- Pomegranate arils
- fresh pitaya
- fresh peeled lychee fruit
- grape halves Melissa's Tip: Frozen
- hulled sunflower seeds or raw hemp hearts
- maca powder
- unsweetened cocoa powder
Instructions
- In a food processor or blender, combine the banana, acai, flaxseed, milk, and coconut oil. Blend on medium to high speed for 15 to 30 seconds, until smooth and creamy. Pour into a bowl and the yogurt, spirulina, and honey. Stir until completely smooth.
- Top your Buddha Bowl with an assortment of toppings and feel zenlike immediately. Serve it in a fresh pitaya bowl to be super extra.
