Small, but very powerful:
- almost twice as much protein as eggs,
- rich in magnesium (muscle contraction and cramp prevention),
- with iron and zinc, keys to oxygenating and repairing muscle.
How to use them: raw and unsalted, sprinkled on yogurt, creams, salads, soups, or ground into “butter” seed form.
6. Tempeh (≈ 19–20 g)
Tempeh is whole fermented soybeans:
- complete and highly concentrated protein,
- fermentation that improves digestion and releases more nutrients,
- Natural source of gut-caring probiotics (and a healthy gut absorbs protein better).
How to use it: Sautéed strips, marinated and grilled, crumbled into “Bolognese” sauces or vegetable stir-fries.
5. Spirulina (≈ 28–30 g)
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