Looking for a low effort health kick? This shake recipe is super simple, and uses store-cupboard ingredients for those busy January mornings.

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Happy New Year from Liberto!

Did you know that January 2019 is Veganuary?

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Warm up those winter days with a festive spiced, high-protein hot chocolate.

Print Recipe

Protein Spiced Hot Chocolate

Dairy-free, Gluten-free, Vegan.

Servings

Mug

Ingredients

• 250 ml Almond Milk
• 2 Tbsp Liberto Organic Vanilla Flavoured Protein Shake
• 1 Tbsp Cacao powder
• 2 Tsp Maple Syrup
• 0.5 Tsp Mixed Spice
• 1 Tsp Almond Butter

Servings Mug Ingredients 250 ml Almond Milk 2 Tbsp Liberto Organic Vanilla Flavoured Protein Shake 1 Tbsp Cacao powder 2 Tsp Maple Syrup 0.5 Tsp Mixed Spice 1 Tsp Almond Butter

Instructions

1. Gently heat the milk on the hob. Add the other ingredients and combine well using a whisk.

   

Recipe Notes

To make this extra indulgent add a spoon of coconut cream or a square of dark chocolate. Or both!

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These bitesize beauties use only three ingredients and take minutes to prepare.

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Protein Snow Balls

Gluten-free, dairy-free, raw and vegan.

Course

Dessert, Protein Balls & Bars

Servings

balls

Ingredients

• 50 g Desiccated Coconut and extra for dusting
• 75 g Liberto Organic Vanilla Flavoured Protein Shake
• 300 ml Coconut Milk The tinned variety

Course Dessert, Protein Balls & Bars Servings balls Ingredients 50 g Desiccated Coconut and extra for dusting 75 g Liberto Organic Vanilla Flavoured Protein Shake 300 ml Coconut Milk The tinned variety

Instructions

1. Combine the three ingredients and mix well. Roll into balls. Dip into some reserved coconut milk and roll in desiccated coconut.

   

Recipe Notes

We think these make the perfect gift, just pop three in a clear gift bag and tie with a ribbon!

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It’s definitely easy to overdo it at the holidays. So why not bake a healthier mince pie?

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Protein-Powered Mince Pies

It’s definitely easy to overdo it at the holidays. So why not bake a healthier mince pie? With the addition of Liberto organic vanilla-flavoured protein shake, this Christmas classic is instantly transformed into a protein-powered treat. Not only is this recipe gluten-free, dairy-free and vegan, it’s also sweetened with natural sweeteners and fruit sugars rather than refined sugar.Many thanks to Instagrammer @monika_heathyliving for sharing with us!

Course

Dessert

Servings

Ingredients

For the pastry:

• 1 cup ground almond
• 0.5 cup plain gluten-free flour
• 0.5 cup ground oats
• 3 tbsp Liberto Organic Vanilla Flavoured Protein Shake
• 100 g vegan butter
• 1-2 tbsp stevia to taste

For the filling:

• 1 jar gluten free mincemeat we like Meridian's organic, vegan and gluten free mincemeat

Course Dessert Servings Ingredients For the pastry: 1 cup ground almond 0.5 cup plain gluten-free flour 0.5 cup ground oats 3 tbsp Liberto Organic Vanilla Flavoured Protein Shake 100 g vegan butter 1-2 tbsp stevia to taste For the filling: 1 jar gluten free mincemeat we like Meridian's organic, vegan and gluten free mincemeat

Instructions

1. Preheat oven to 200C / 180C fan.
2. Combine all of the ingredients in a food processor, adding small amounts of water to get the desired texture.
3. On a floured surface, evenly roll out the dough until it’s 2-3mm thick.
4. Cut out 7 discs for the base (using a mug, cookie cutter or glass).
5. Brush a shallow muffin tin or mince pie tin with a little vegan butter.
6. Lay each round into a shallow muffin or mince pie tin, adding enough mincemeat to be level with the top of the pastry.
7. Combine remaining pastry scraps and roll out again until 2-3mm thick, cutting out discs or stars for the lid. Make sure to brush the edges of the lid with water and press to seal.
8. Bake for 25 min or until the top is golden-brown.
9. Allow to cool for 5 minutes before transferring to a wire rack.

   

Recipe Notes

Check out @monika_healthyliving's amazing Instagram for more inspo here.....

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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!

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Chocolate Cherry Overnight Protein Oats

Course

Breakfast

Servings

person

Ingredients

• 50 g Bob's Red Mill Rolled Oats
• 2 handfuls Frozen Cherries Defrosted
• 1 tablespoon Dark chocolate chips
• 125 ml Soya Milk
• 20 g Liberto Dark Chocolate Protein Shake with Sour Cherry Flavouring
• 1 level tbsp Cacao
• 2-3 tsp Honey To taste

Course Breakfast Servings person Ingredients 50 g Bob's Red Mill Rolled Oats 2 handfuls Frozen Cherries Defrosted 1 tablespoon Dark chocolate chips 125 ml Soya Milk 20 g Liberto Dark Chocolate Protein Shake with Sour Cherry Flavouring 1 level tbsp Cacao 2-3 tsp Honey To taste

Instructions

1. Mix the soya milk with the protein shake, cacao & honey, whisk. Combine with the oats. Leave overnight in the fridge.
2. Add a layer of cherries to your serving dish.

   
3. Layer with the chocolate overnight oats.

   
4. Continue layering the cherries and oats.

   
5. Finish with a sprinkling of chocolate chips.

   
6. Enjoy!

   

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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!

Print Recipe

Chestnut Protein Balls

Course

Protein Balls & Bars

Servings

Balls

Ingredients

• 1 cup ground almonds
• 2 cups gluten-free rolled oats
• 3 tbsp Liberto Organic Vanilla Flavoured Protein Shake
• 1 pinch sea salt
• 250 g chestnut puree
• 1/2 teaspoon dark rum
• 3-5 tbsp Maple Syrup to taste
• 2 tbsp water or milk
• Desiccated Coconut set aside for coating

Course Protein Balls & Bars Servings Balls Ingredients 1 cup ground almonds 2 cups gluten-free rolled oats 3 tbsp Liberto Organic Vanilla Flavoured Protein Shake 1 pinch sea salt 250 g chestnut puree 1/2 teaspoon dark rum 3-5 tbsp Maple Syrup to taste 2 tbsp water or milk Desiccated Coconut set aside for coating

Instructions

1. Combine all of the ingredients into a large mixing bowl.
2. Shape into small (1- 1 ½ inch) balls.
3. Roll each ball in dessicated coconut until completely coated.
4. Refrigerate in an airtight container until use.

Recipe Notes

Check out @monika_healthyliving's amazing Instagram for more inspo here.....

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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.

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High Protein, Raw Vegan Carrot Cake

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. This high-protein, raw vegan carrot cake is made with Liberto vanilla protein powder. Not only does it add to the flavour, it also helps to keep you fuller for longer. What’s not to love?

Course

Dessert

Servings

Ingredients

For the cake:

• 2 Large carrots
• 0.5 cup dried coconut
• 0.5 cup ground almonds
• 2 tbsp orange juice
• 2 tbsp orange zest
• 1 tsp cinnamon
• 0.25 tsp Ground nutmeg
• 1-2 tsp stevia
• 0.5 cup raisins optional
• 0.5 cup pecans
• 3 tbsp Liberto vanilla protein powder

For the frosting:

• 2 cups soaked cashews
• 2 tbsp fresh lemon juice
• 2 tbsp Coconut oil
• 2 tbsp Maple Syrup
• Water if needed

Course Dessert Servings Ingredients For the cake: 2 Large carrots 0.5 cup dried coconut 0.5 cup ground almonds 2 tbsp orange juice 2 tbsp orange zest 1 tsp cinnamon 0.25 tsp Ground nutmeg 1-2 tsp stevia 0.5 cup raisins optional 0.5 cup pecans 3 tbsp Liberto vanilla protein powder For the frosting: 2 cups soaked cashews 2 tbsp fresh lemon juice 2 tbsp Coconut oil 2 tbsp Maple Syrup Water if needed

Instructions

1. For the cake: Pulse all the ingredients together in a food processor until blended. Press blended mix into a cake pan.
2. For the frosting: Pulse all the ingredients together in a food processor until blended. Add water for desired consistency.
3. Top with frosting before serving.

   

Recipe Notes

Check out @monika_healthyliving's amazing Instagram for more inspo here.....

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We love making our shakes in a jam jar. So easy to shake, transport on-the-run and less washing up!

Print Recipe

Almond Maple Protein Shake

Course

Protein Shake

Keyword

almond butter, dairy free, free from, gluten free, healthy eating, nutrition, protein, protein shake, vegan, wheat free

Servings

Ingredients

• 40 g Liberto Organic Vanilla Flavoured Protein Shake
• 1 tbsp Almond Butter
• 1 tbsp Almond Flour
• 2 tsp Maple Syrup
• 250 ml Water

Course Protein Shake Keyword almond butter, dairy free, free from, gluten free, healthy eating, nutrition, protein, protein shake, vegan, wheat free Servings Ingredients 40 g Liberto Organic Vanilla Flavoured Protein Shake 1 tbsp Almond Butter 1 tbsp Almond Flour 2 tsp Maple Syrup 250 ml Water

Instructions

1. Simply add all the ingredients to your jam jar, shake vigorously for 2 minutes. Serve!

   

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A nutrition study on carbohydrate intake and risk of death has been causing a media stir this week.

This news may cause people following low carbohydrate diets rethink what they put on their plate.

The study, published in leading medical journal The Lancet, found that both low and high carbohydrate diets increased risk of death in the population studied.

It followed over 15’000 adults in the USA from the late 1980s, it analysed their dietary intake and followed up on the participant’s health over 25 years.

Their main finding was an increased risk of death at both low (being less than 40% of energy) and high (over 70% energy) carbohydrate intakes. The optimal level of carbohydrate intake being 50-55% energy. That equates to around 250g carbohydrates per day for the average woman and 313g per day for the average man, based on the UK recommended energy intakes of 2000kcal for women and 2500kcal for men.

They further analysed the dietary data and found that people who swapped antifungals carbohydrate for animal proteins and fats, for example lamb, beef, pork and chicken had the greatest risk of death. Those, who instead, chose plant based alternatives such as vegetables, nuts, nut butters and wholegrains decreased the risk of death by 18%.

The study concludes…

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.

 

The take home message?

That, as always, moderation is key. And, that carbs are not the enemy! There is a clear difference, for example in carbohydrates in the form of added sugar (such as fizzy drinks, cakes, biscuits, sweets) to carbohydrates found in wholegrains, legumes or vegetables. If you choose to reduce your carbohydrate intake, be sure to replace this with plant based protein and fats, instead of animal sources. Fill your plate with wholegrains, vegetables, nuts, seeds, legumes and pulses!

In need of recipe inspiration? You can now follow us on Pinterest!

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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.

Print Recipe

Raw Vegan Almond & Coconut Oat Protein Bars

Course

Breakfast, Protein Balls & Bars

Keyword

almond butter, coconut, coconut butter, dairy free, free from, gluten free, healthy eating, nutrition, oat, protein bar, raw, vegan, wheat free

Prep Time

5 minutes

Servings

bars

Ingredients

• 160 g Rolled Oats We used Bob's Red Mill Gluten Free Rolled Oats
• 200 g Almond & Coconut Butter We used Pip & Nut
• 75 ml Runny Honey
• 50 g Liberto Organic Coconut & Lemon Protein Shake

Course Breakfast, Protein Balls & Bars Keyword almond butter, coconut, coconut butter, dairy free, free from, gluten free, healthy eating, nutrition, oat, protein bar, raw, vegan, wheat free Prep Time 5 minutes Servings bars Ingredients 160 g Rolled Oats We used Bob's Red Mill Gluten Free Rolled Oats 200 g Almond & Coconut Butter We used Pip & Nut 75 ml Runny Honey 50 g Liberto Organic Coconut & Lemon Protein Shake

Instructions

1. Measure out all your ingredients.

   
2. Mix all the ingredients well.

   
3. Press into a square cake tin, compact using a fork. Put in the freezer for 30 minutes.

   
4. Slice and keep in the fridge.

   
5. Enjoy!

   

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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:

• The displacement of saturated fatty acids and cholesterol, so the more plant protein we eat, the less saturated fat we eat from other sources such as red meat.
• Foods rich in plant protein also contain soluble fibre (such as beans), and healthy fats (such as nuts) that lower cholesterol.
• Plant protein itself lowers cholesterol (they found no difference in effect of whole plant protein foods, and protein isolates (so, for example, soy beans versus a soy protein powder). Plant protein is higher in the amino acid argenine, which in animal models has been shown to reduce bad cholesterol.

How to attempt to achieve this effect:

• The studies most commonly substituted 30g of protein, so aim to swap animal protein sources for 30g plant protein each day. This equates to around two servings a day, so swap meat, eggs or cow’s milk for soya, peas, beans, nuts and legumes.
• Most of the trials used soy protein as the plant protein, but other plant proteins studied included legumes, pulses, pea and nuts so include a variety in your diet to make it more interesting!
• The studies included a mix of whole proteins (as you would find them in whole foods) and isolates (such as plant protein powders) – so alongside whole foods you could try a plant protein powder or shake.
• The study included both people with high cholesterol and normal cholesterol levels – and found it lowered levels in both groups so you don’t have to have high cholesterol to reap the benefits!

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.

Read the full article here.

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:

• Nuts, such as almonds
• Soluble fibre (found in beans, pulses and oats for example)
• Soya protein
• Plant stanols and sterols

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!

 Liberto

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.

Print Recipe

ProYo Overnight Oats

Course

Breakfast

Servings

Person

Ingredients

• 0.5 Medium Apple grated
• 3 Medium Dried Apricots sliced
• 3 tbsp Oats we used Semper Organic Gluten Free Oats
• 150 g ProYo recipe on our blog - click the link at the top of this page
• 75 ml Coconut Milk we used KoKo

Course Breakfast Servings Person Ingredients 0.5 Medium Apple grated 3 Medium Dried Apricots sliced 3 tbsp Oats we used Semper Organic Gluten Free Oats 150 g ProYo recipe on our blog - click the link at the top of this page 75 ml Coconut Milk we used KoKo

Instructions

1. Layer the grated apple, apricot and oats. Add the coconut milk. Leave overnight, in the fridge.
2. In the morning top with the ProYo and serve.

Recipe Notes

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ProYo = protein yogurt!

Super simple, two ingredient, protein boosted breakfast!

Print Recipe

ProYo

Our protein powders work wonders in any plain yogurt. We love CoYo (coconut yogurt) but it is low in protein (only 1.2g/100g). Adding 20g of our protein powder boosts the protein content by a whopping 12g.

Course

Breakfast

Servings

person

Ingredients

• 20 g Liberto Organic Coconut & Lemon Protein Shake
• 150 g CoYo We used coconut collaborative
• A dash Water

Course Breakfast Servings person Ingredients 20 g Liberto Organic Coconut & Lemon Protein Shake 150 g CoYo We used coconut collaborative A dash Water

Instructions

1. Mix the protein powder, yogurt and a dash of water together with a fork. Viola! Best served immediately.

Recipe Notes

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A delicious high protein, high fibre dish, perfect for breakfast or dessert.

Print Recipe

Mango Passionfruit Chia Protein Pudding

Servings

person

Ingredients

• 40 g Liberto Organic Vanilla Flavoured Protein Shake
• 180 ml Coconut Milk We used KoKo
• 40 g Chia seeds
• 0.5 medium Passionfruit Scoop out the flesh
• 0.25 medium Mango Sliced
• 0.5 tsp Vanilla Extract

Servings person Ingredients 40 g Liberto Organic Vanilla Flavoured Protein Shake 180 ml Coconut Milk We used KoKo 40 g Chia seeds 0.5 medium Passionfruit Scoop out the flesh 0.25 medium Mango Sliced 0.5 tsp Vanilla Extract

Instructions

1. Mix the chia, protein powder and coconut milk. Whisk with a fork until well combined. Leave to refrigerate for 1-2 hours.
2. Slice the mango, add half to the bottom of the serving glass, pour in the chia mixture, top with passionfruit and the remaining mango.

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These gluten free, vegan protein pancakes are deliciously light and fluffy and contain a total of 24g plant protein.

Print Recipe

Vegan Blueberry Protein Pancakes

Prep Time

5 minutes

Cook Time

5 minutes

Servings

Pancakes

Ingredients

• 120 g Bob's Red Mill Gluten Free 1:1 Baking Flour
• 30 g Liberto Organic Vanilla Flavoured Protein Shake
• 180 ml Coconut Milk We used Koko
• 1 tsp Baking Powder
• 80 g Fresh Blueberries
• 1 tsp Vanilla Extract

Prep Time 5 minutes Cook Time 5 minutes Servings Pancakes Ingredients 120 g Bob's Red Mill Gluten Free 1:1 Baking Flour 30 g Liberto Organic Vanilla Flavoured Protein Shake 180 ml Coconut Milk We used Koko 1 tsp Baking Powder 80 g Fresh Blueberries 1 tsp Vanilla Extract

Instructions

1. Combine all the dry ingredients, whisk in the coconut milk. Add the blueberries.
2. Spoon the batter onto a greased, heavy bottom frying pan. Cook on medium heat for 2-3minutes. Turn once lightly golden brown.
3. Serve with a drizzle of maple syrup.

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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.

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We are incredibly excited and proud to reveal Liberto won FOUR awards at the Free From Food Awards Ireland last night!

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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!

Print Recipe

Almond, Vanilla & Coconut Protein Balls

Course

Protein Balls & Bars

Servings

Balls

Ingredients

• 4 Large Medjool dates Pitted
• 1/2 Large Lemon Juiced
• 2 Tbsp Almond Flour
• 2 Tbsp Coconut flour
• 1 Tbsp Almond & Coconut Butter We used Pip & Nut
• 1 Tbsp Desiccated Coconut For decoration
• 2 Tbsp Liberto Organic Vanilla Flavoured Protein Shake

Course Protein Balls & Bars Servings Balls Ingredients 4 Large Medjool dates Pitted 1/2 Large Lemon Juiced 2 Tbsp Almond Flour 2 Tbsp Coconut flour 1 Tbsp Almond & Coconut Butter We used Pip & Nut 1 Tbsp Desiccated Coconut For decoration 2 Tbsp Liberto Organic Vanilla Flavoured Protein Shake

Instructions

1. Combine all ingredients, apart from the desiccated coconut, in a food processor and blitz well.
2. Roll into 9 balls, and coat in the desiccated coconut.

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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!

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Chocolate Cherry Protein Truffles

Course

Protein Balls & Bars

Servings

Truffles

Ingredients

• 4 Large Medjool dates Pitted
• 1/2 Large Lemon Juiced
• 4 Tbsp Almond Flour
• 2 Tbsp Liberto Dark Chocolate Protein Shake with Sour Cherry Flavouring
• 1 Tbsp Dried Cherries
• 1 Tbsp Cacao powder for dusting

Course Protein Balls & Bars Servings Truffles Ingredients 4 Large Medjool dates Pitted 1/2 Large Lemon Juiced 4 Tbsp Almond Flour 2 Tbsp Liberto Dark Chocolate Protein Shake with Sour Cherry Flavouring 1 Tbsp Dried Cherries 1 Tbsp Cacao powder for dusting

Instructions

1. Combine all ingredients, apart from the Cacao powder, in a food processor and blitz well.
2. Roll into 9 balls, and dust with the cacao powder.

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We are so excited that @romylondonuk has used our coconut & lemon protein powder to make her delicious bliss balls! Do check out her super inspiring Insta page for seriously delicious vegan recipes.

Print Recipe

Protein Bliss Balls by @romylondonuk

Photo credit: @romylondonuk

Course

Protein Balls & Bars

Servings

balls

Ingredients

• 4 Large Medjool dates Pitted
• 1/2 Large Lemon Juiced
• 4 tbsp Coconut flour
• 2 tbsp Liberto Organic Coconut & Lemon Protein Shake
• 1 pinch Salt
• 1 tbsp Shredded Coconut For decoration

Course Protein Balls & Bars Servings balls Ingredients 4 Large Medjool dates Pitted 1/2 Large Lemon Juiced 4 tbsp Coconut flour 2 tbsp Liberto Organic Coconut & Lemon Protein Shake 1 pinch Salt 1 tbsp Shredded Coconut For decoration

Instructions

1. Simply blend up all the ingredients, then roll into bitesize balls, wet your fingers, then roll the bliss balls in the desiccated coconut. And you’re done!

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Boost your morning with our super simple Vegan protein porridge.

Print Recipe

Peanut Protein Porridge

Boost your morning with our super simple Vegan protein porridge recipe. Adding 20g (two dessert spoons) of our protein powder adds a whopping 10g of plant protein (not to mention the other healthy fats, vitamins and minerals!) What a start to the day!

Servings

bowl

Ingredients

• 1 Bowl of Porridge, cooked with oat milk We used Bob's Red Mill Gluten Free Rolled Oats
• 10 g Liberto Organic Vanilla Flavoured Protein Shake That's 2 heaped dessert spoons
• 1 tsp Peanut butter Or other nut butter

Servings bowl Ingredients 1 Bowl of Porridge, cooked with oat milk We used Bob's Red Mill Gluten Free Rolled Oats 10 g Liberto Organic Vanilla Flavoured Protein Shake That's 2 heaped dessert spoons 1 tsp Peanut butter Or other nut butter

Instructions

1. Make your usual porridge (we used oat milk), then stir in the protein powder and nut butter. Serve with fresh fruit.

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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! This month, the wonderful Maca & Baobab!

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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! This month, the wonderful Maca & Baobab!

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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! This month, our probiotics and prebiotics!

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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.

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Warm up a chilly morning with our hot dark chocolate and sour cherry protein shake!

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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!

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Use our Vanilla Protein Shake as a base to create some nutty flavours…

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Use our Vanilla Protein Shake as a base to create some tropical flavours…

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Exciting news…..

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Get some quick recipe inspiration…..!

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Our new range of protein shakes are registered by the Vegan Society!

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Our new range of vegan protein shakes are made using pea protein.

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We have very exciting news to share with you! We’ve been busy developing a new range of Vegan Protein Shakes.

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A portion of Liberto bean pasta really packs a punch….

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We know that plant based eating is healthy, however did you know it is also good for the environment?

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So creamy you won’t believe it’s vegan!
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Did you know Liberto Edamame Spaghetti also works well as a noodle?
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A winner of our recent recipe competition by Georgie Jackman, London.
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We had a great time at our first ever Allergy & Free-From Show in London last weekend!

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Get cooking with Liberto!

We are running an exciting competition throughout June!

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Get some inspiration and try our delicious Vegan Pâté.

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A simple Vegan starter or lunch that is sure to impress!
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Try our Vegan Pate on these tasty seed crackers.
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We are excited to announce that Liberto has won a prestigious gold award at the FreeFrom Food Awards 2017!
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A nutritious quick and simple supper.
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A quick and simple healthy soup.
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How do we make pasta from beans?

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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.
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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.

Liberto x

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:

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: 22^nd – 23^rd 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!

For more information visit Veg Fest’s website, twitter or facebook. It’s already trending on twitter #VegFest

Love Liberto x

An introduction to Plant Based Eating.     

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