Looking for a low effort health kick? This shake recipe is super simple, and uses store-cupboard ingredients for those busy January mornings.
Looking for a low effort health kick? This shake recipe is super simple, and uses store-cupboard ingredients for those busy January mornings.
Did you know that January 2019 is Veganuary?
Warm up those winter days with a festive spiced, high-protein hot chocolate.
These bitesize beauties use only three ingredients and take minutes to prepare.
It’s definitely easy to overdo it at the holidays. So why not bake a healthier mince pie?
Brighten a cold and wintry morning with this indulgent tasting, high fibre, high protein breakfast. Using our Liberto shake boosts the protein content by over 10g!
These chestnut protein balls make a healthy on-the-go snack with great autumnal flavour. Made with Liberto organic vanilla-flavoured protein shake and chestnut puree, these tasty little treats can be prepped in less than 15 minutes. No baking necessary!
Many thanks to Instagrammer @monika_heathyliving for sharing this recipe with us!
Protein powder isn’t just for shakes! It’s for cakes too! Instagrammer @monika_healthyliving has created a healthy, modern recipe for a well-loved classic.
We love making our shakes in a jam jar. So easy to shake, transport on-the-run and less washing up!
These data also provide further evidence that animal-based low carbohydrate diets should be discouraged. Alternatively, when restricting carbohydrate intake, replacement of carbohydrates with predominantly plant-based fats and proteins could be considered as a long-term approach to promote healthy ageing.
These raw protein bars are simple to make, with only 4 ingredients, they make a perfect snack or on-the-go breakfast. Gluten, dairy, egg and wheat free.
At Liberto we love to offer great tasting food that is good for our health. We also love to read the most current evidence about how our diet can impact our families’ health for the future.
This recently published study looked at the effects of swapping portions of animal protein for plant protein on heart health. The study combined the results from many (112) smaller randomised controlled trials, making it a meta-analysis, which is the highest grade of evidence (think top of the class!).
What did they find?
Swapping animal for plant protein significantly reduced three different measurements of blood lipids – LDL Cholesterol (bad cholesterol), non HDL Cholesterol and a lipoprotein called Apo-B. These have all been associated with higher risk of cardiovascular (heart) disease.
The researchers calculated that this level of reduction of LDL cholesterol equates to a 4% reduction in risk of major cardiovascular events.
How does it work?
Potential mechanisms include:
How to attempt to achieve this effect:
Try some Liberto plant protein
One serve of our Edamame pasta contains an amazing 22g of plant protein
One serve of our Pea Protein powders contains 20g of plant protein as a minimum
To maximise the effect
While the impact of this dietary change on blood cholesterol levels was a small percentage, to achieve a greater reduction you can include this change as part of the portfolio diet – which makes other dietary changes to maximise the reduction in bad cholesterol levels (by up to 30%!). For more information on the portfolio diet check out our blog post here.
Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Siying S. Li, HBSc; Sonia Blanco Mejia, MD, MSc; Lyubov Lytvyn, MSc; Sarah E. Stewart, MSc, Effie Viguiliouk, MSc; Vanessa Ha, MSc; Russell J. de Souza, ScD, RD; Lawrence A. Leiter, MD; Cyril W. C. Kendall, PhD; David J. A. Jenkins, MD, PhD, DSc; John L. Sievenpiper, MD, PhD. Journal of the American Heart Association.
Do you have high cholesterol? You might like to try the Portfolio Diet.
This evidence based diet includes many foods that have been proven to lower total cholesterol, and combines them to maximise their effect.
These foods include:
These need to be included on the base of a healthy plant based diet (low in saturated fat, sugar and salt and high in fruits and vegetables) and lots of physical activity.
This diet has been extensively studied and has been shown to reduce LDL cholesterol (often called ‘bad cholesterol’) by 30%, which can be as much as first line low dose drug treatment with statins.
We’ve been investigating how including Liberto products can help dosage make the portfolio diet more exciting and flavoursome.
As part of the Portfolio diet you should aim to eat 80-100g of beans each day and 25-50g of soya protein.
The good news is that one 50g serving (dry weight) of Liberto Edamame Pasta contains 22g of soya protein.
Also, one serving of Liberto black bean pasta contributes 50g towards your intake of beans each day.
Traditional, wheat based pasta would not contribute to either of these goals.
For some inspiration please check out our recipe collection.
We love it when tasty food is also good for your health!
For more detailed information on the diet please click here. If you are concerned about your cholesterol level you should consult your GP, and may ask to see a Registered Dietitian for personalised dietary advice.
If you have little more time, use our ProYo to make overnight oats.
ProYo = protein yogurt!
Super simple, two ingredient, protein boosted breakfast!
A delicious high protein, high fibre dish, perfect for breakfast or dessert.
These gluten free, vegan protein pancakes are deliciously light and fluffy and contain a total of 24g plant protein.
We are celebrating our wins at the Free From Food Awards Ireland by having an all vegan Liberto dinner party! All the dishes are gluten, dairy and wheat free.
We are incredibly excited and proud to reveal Liberto won FOUR awards at the Free From Food Awards Ireland last night!
We were inspired by @romylondonuk to make some protein balls of our own. These almond, vanilla & coconut balls are the perfect healthy snack or post workout fuel! Vegan, dairy free, gluten free, plant based, raw – they tick all the boxes!
We were inspired by @romylondonuk to make some protein balls of our own. These ‘truffles’ are the ultimate raw, dairy free, gluten free, vegan, protein packed, guilt free treat! Enjoy!
Boost your morning with our super simple Vegan protein porridge.
Gluten, dairy and egg free, these cupcakes have an indulgent, brownie like texture. The addition of our Sour Cherry Protein Powder boosts their nutritional value. The icing is made using natural fruit sugar.
Warm up a chilly morning with our hot dark chocolate and sour cherry protein shake!
Our Vegan Protein Shakes are super powered by select additional ingredients. In this series of blogs we will go through why we hand selected each addition to boost our shakes! To begin, our super seed mix!
Use our Vanilla Protein Shake as a base to create some nutty flavours…
Use our Vanilla Protein Shake as a base to create some tropical flavours…
Get some quick recipe inspiration…..!
Our new range of protein shakes are registered by the Vegan Society!
Our new range of vegan protein shakes are made using pea protein.
We have very exciting news to share with you! We’ve been busy developing a new range of Vegan Protein Shakes.
A portion of Liberto bean pasta really packs a punch….
We know that plant based eating is healthy, however did you know it is also good for the environment?
So creamy you won’t believe it’s vegan!
Did you know Liberto Edamame Spaghetti also works well as a noodle?
A winner of our recent recipe competition by Georgie Jackman, London.
We had a great time at our first ever Allergy & Free-From Show in London last weekend!
Get cooking with Liberto!
We are running an exciting competition throughout June!
Get some inspiration and try our delicious Vegan Pâté.
A simple Vegan starter or lunch that is sure to impress!
Try our Vegan Pate on these tasty seed crackers.
We are excited to announce that Liberto has won a prestigious gold award at the FreeFrom Food Awards 2017!
A nutritious quick and simple supper.
A quick and simple healthy soup.
How do we make pasta from beans?
Learn more about this wonder bean….
Pronounced ‘ehd-ah-MAH-may’, these lovely green jewels are actually a type of soya bean!
The soy plant is a type of legume (or pulse) which has seeds or beans in its pods. These ‘soy’ beans are available in more than 100 varieties and can be distinguished by their size, colour and nutritional composition. The yellow-bean variety is the most commonly used for food.
Edamame are a special variety of young soya beans harvested before they harden, when around 80% ripe. At this stage they are at the peak of green maturity and high in chlorophyll. They are also naturally reliever sweeter than yellow or black soya beans. They taste more like a fresh vegetable than a traditional starchy legume.
They have been a staple in traditional diets in China, Japan, Korea and Hawaii for thousands of years. They have been increasingly popular in the west over the last few decades and thanks to new and innovative manufacturing methods are being used in a wide range of foods – such as our pastas!
Fun fact: Edamame is a Japanese word translated directly as eda = “branch” + mame = “bean” or sometimes they are known as mukimame (when out of their pods).
Perfect comfort food for a Halloween dinner.
We had a blast at Veg Fest this weekend…
An amazing 13’500 people attended the show at London’s Olympia. It was great to meet so many of you!
We were proud to meet fans of our new range of bean pastas. Over the weekend we gave out over 500 free samples and got really positive feedback. The range was so popular we sold out of all varieties!
For those of you who missed out, check out where you can buy Liberto products here.
We also took some time to enjoy tasting other yummy vegan products at the show, it has inspired us to create more vegan recipes for the blog, so watch this space!
Try this impressive dinner party dish. (more…)
A new study has been published by the Journal of the American Medical Association (JAMA) showing the health benefits of plant protein.
The study analysed a large group of people’s diet and their risk of mortality (death) over a period of 32 years.
They found that people who ate more plant based protein had a lower risk of death. They also found that by replacing protein from meat sources with protein from plant sources risk of death could be cut by as much as 34%! This largest reduction in risk came from reducing intake of red processed meat (e.g. sausages & burgers).
Interestingly this study found that people who ate the highest amounts of meat protein were more likely to be heavier, less physically active, have higher intakes of saturated fat and lower intakes of fibre. People with high intakes of meat protein also had higher risk of death from cardiovascular disease.
As you may expect people who ate more plant protein had healthier diets and lifestyles. It seems our sources of protein (whether plant or meat) can be a marker of a healthy diet, this is because we need to consider which other nutrients come ‘packaged’ with the protein. For example, plant based protein is often packaged with fibre, vitamins, minerals and low levels of fat. Whereas, red meat protein is packaged with saturated fat, sodium and nitrates.
The authors of this study concluded:
‘Public health recommendations should focus on improvement of protein sources.’
This means increasing intake of plant based proteins, and cutting down on meat protein especially processed and red meat.
This study provides more convincing evidence that we should all be focusing on a plant based diet for our future health and happiness.
For tips on how to make your diet more plant based click here to see our blog post on the topic.
To read the study in full on JAMA’s website click here.
Reference: Song M, et al. Association of animal and plant protein intake with all-cause and cause-specific mortality. JAMA Internal Medicine 2016.
Make sure you are meeting your protein requirements from healthy sources.
How much protein do we need?
If you are vegan, vegetarian, or following a plant based diet, it’s important to make sure you are still meeting your daily protein requirements. We need protein to maintain our muscle mass, skin, hair and nails to support our immune system and to make enzymes for essential bodily processes. As our muscle is constantly being broken down and repaired we need to eat protein every day.
The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg of body weight per day. On average this amounts to: 56 grams per day for a sedentary man and 46 grams per day for a sedentary woman. To calculate your minimum requirement: times your weight in kg by 0.8.
Some people will require more protein than this, such as those who are very active, athletes, the elderly and pregnant women. Some studies have shown for optimal use of the protein we eat it’s important to spread intake out through the day. So try to include a source at breakfast, lunch and your evening meal.
Healthy protein sources
Plant based sources of protein often come in a healthier ‘protein package’. While they can sometimes be less concentrated sources of protein than meat, meat protein can come ‘packaged’ with saturated fat, cholesterol and sodium. The good news is that plant based proteins often come ‘packaged’ with fibre, and have low levels of fat, saturated fat and sodium!
If you eat fish, oily fish are a great source of protein and also heart healthy fats such as Omega 3 fatty acids. If you don’t eat fish you can get Omega 3 from nuts such as walnuts, seeds such as flaxseeds, vegetable oils and soya beans and tofu.
Plant protein sources
To help you get enough protein see below for some good sources of protein:
|Soya beans||14g per 100g|
|Quorn||14g per 100g|
|Kidney beans||8.5g per 100g|
|Chickpeas||8.5g per 100g|
|Tofu||8g per 100g|
|Quinoa||8g per 1 cup cooked|
|Lentils||7.5g per 100g|
|Peas||7g per 100g|
|Nuts||7g per 1 oz|
|Soya milk||6g per 200ml glass|
|Soya yogurt||4.5g per 125g pot|
|Chia seeds||4g per 2 tbs|
Values derived from manufacturers packaging and McCance and Widdowson’s The Composition of Foods.
All of the Liberto range are high in protein!
If you’re looking to boost the plant based protein in your diet check our our Liberto range – all are high in protein! Our pastas are made from soya beans so one 50g serving contains 46% of your RDA for protein! If you want a quick & easy protein boost, our Chilli Sin Carne pasta sauce contains 16.5g protein per 225g jar (the protein coming from soya and kidney beans).
We are very excited to share with you that we will be exhibiting at Veg Fest 2016!
For those of you who have not visited Veg Fest before, it’s one of Europe’s keynote vegan festivals!
There’s a lot going on over the weekend: 22nd – 23rd October at Olympia London.
The show is bigger and better than last year with extra space and more things to do. There will be over 250 stalls of exhibitors – showing food, body care, cosmetics and fashion. Many are giving clinical trials special show discounts and free samples. There are also key note speakers, conferences, music, cookery demos and activities for children. What more could you want!
Liberto will be at stand CB2, we’ll have our exciting new range, and of course free samples for you to taste! We’d love to meet you so please pop by to say ‘Hi’ and taste our delicious bean pasta!
Love Liberto x