Protein Snacks and Drinks: Are They Really Worth It?

In recent years, protein snacks and drinks have surged in popularity. From protein bars lining supermarket shelves and even in corner shops, plus ready-to-drink shakes in nearly every fridge at the gym, it’s clear we’ve become a nation increasingly focused on protein. 

But how effective are these products – and do we really need them?

What Are Protein Snacks and Drinks?

Protein snacks and drinks are convenient, often pre-packaged products that promise a quick dose of protein – the macronutrient crucial for building and repairing tissues, supporting immune function, and helping you stay full. Common examples include:

Protein bars

Shakes and smoothies

Yoghurt-based snacks

Protein crisps or nut mixes

Ready-made drinks (milk-based or plant-based)

Many claim to offer muscle support, appetite control, or energy for workouts. But not all products are created equal.

Do We Really Need Extra Protein?

The average UK adult needs around 0.75g of protein per kilogram of bodyweight per day – that’s roughly 56g for a man and 45g for a woman. Most people eating a balanced diet will easily meet or exceed this without supplements.

However, extra protein can be helpful for:

Athletes and regular exercisers

People recovering from illness or injury

Older adults to help maintain muscle mass

Those following a vegetarian or vegan diet

Busy individuals needing a meal on-the-go

For these groups, a convenient snack or shake might bridge the gap between meals or aid muscle repair post-workout.

How Effective Are They?

Effectiveness depends on context – and content. Some protein snacks are little more than glorified chocolate bars with a sprinkling of protein. Others are thoughtfully formulated with high-quality protein sources and balanced nutrition.

What to look for:

At least 10g–20g of protein per serving

Low in added sugars

Natural ingredients over ultra-processed

A good balance of fat and fibre for satiety

Whey or plant-based protein from reputable sources

Used sensibly, protein snacks can be an effective tool for staying fuller longer, fuelling recovery, or preventing overeating later in the day. But they shouldn’t replace real meals too often.

Potential Downsides

Like any convenience food, protein snacks can come with drawbacks:

Highly processed ingredients

Hidden sugars or artificial sweeteners

Expensive compared to whole food alternatives

Not necessarily “healthy” just because they say “protein”

For example, a protein bar with 20g of protein but also 12g of sugar and a list of synthetic ingredients isn’t ideal for everyday snacking.

Whole Food Alternatives

If you're not keen on packaged options, here are some wholesome high-protein snacks you can make at home:

Hard-boiled eggs

Greek yoghurt with berries

Hummus and veggie sticks

Cottage cheese with fruit

Peanut butter on oatcakes

Homemade protein balls or flapjacks

These offer all the protein without the preservatives.

Final Thoughts

Protein snacks and drinks can be effective – especially for active lifestyles or dietary gaps. But they work best as a supplement, not a substitute, for a balanced diet. Always check the label, and when in doubt, whole foods tend to win out.

So next time you grab that protein bar, ask yourself: is this fuelling your body – or just clever marketing in disguise?

Foods and Supplements to Help with Recovery from COVID-19 and Similar Conditions

Recovering from COVID-19, long COVID, or other similar illnesses can be a slow and frustrating process. 

Fatigue, brain fog, shortness of breath, and muscle weakness are all common lingering symptoms. 

While rest and medical advice should always come first, your diet can play a crucial supporting role in speeding up recovery and rebuilding your strength.

Here's a look at some of the best foods and supplements to help your body heal and regain energy after a viral infection.

1. Protein-Rich Foods for Repair and Strength

Your body needs protein to rebuild damaged tissues, restore muscle mass, and support a healthy immune system. Aim to include good-quality protein sources in every meal.

Top picks:

Lean meats (chicken, turkey)

Eggs

Fish (especially oily fish like salmon or mackerel)

Greek yoghurt

Tofu, tempeh, and legumes for plant-based options

Tip: A protein smoothie with yoghurt, banana, berries, and protein powder can be an easy meal when your appetite is low.

2. Foods High in Antioxidants

Oxidative stress and inflammation can linger after a virus, especially in long COVID. Antioxidants help neutralise this stress and support immune function.

Include:

Blueberries, blackberries, oranges, and kiwi

Leafy greens like spinach and kale

Carrots, peppers, and sweet potatoes

Green tea and herbal teas like ginger or turmeric

3. Zinc and Vitamin C for Immune Support

Zinc and vitamin C are well-known immune boosters. They can also help reduce fatigue and fight off secondary infections during recovery.

Good sources:

Zinc: Pumpkin seeds, lentils, chickpeas, beef, and cashews

Vitamin C: Citrus fruits, bell peppers, strawberries, broccoli, and Brussels sprouts

Supplement option: Consider a daily multivitamin with zinc and vitamin C, especially if your diet is limited during illness.

4. Omega-3 Fatty Acids to Reduce Inflammation

Inflammation is a major cause of fatigue and muscle pain after viral infections. Omega-3s have strong anti-inflammatory properties and support heart, lung, and brain health.

Best sources:

Salmon, mackerel, sardines, and other oily fish

Chia seeds, flaxseeds, and walnuts

Algae oil (plant-based supplement)

5. Probiotics for Gut Health

Many people experience gut issues or antibiotic use during or after COVID-19. Probiotics help restore healthy gut bacteria, which can improve digestion, immunity, and even mental clarity.

Foods to try:

Live yoghurt and kefir

Sauerkraut, kimchi, miso, and other fermented foods

Supplements: A quality probiotic supplement can also be useful, particularly if you’ve been on antibiotics.

6. Magnesium and B Vitamins for Energy

Fatigue is one of the most persistent post-viral symptoms. Magnesium and B vitamins play a crucial role in energy production and nerve health.

Sources of magnesium:

Almonds, cashews, spinach, avocado, and whole grains

Sources of B vitamins:

Whole grains, eggs, dairy, meat, and nutritional yeast

Supplement support: A high-quality B-complex and magnesium glycinate can help support sleep, reduce anxiety, and improve daytime energy.

7. Hydration and Electrolytes

Don't underestimate the importance of fluids. Dehydration can worsen fatigue, dizziness, and headaches. Add a pinch of sea salt or use electrolyte tablets if you’re sweating or feeling weak.

Good hydration options:

Water with lemon or lime

Herbal teas

Coconut water

Oral rehydration solutions

Final Thoughts

Recovery from COVID-19 or any similar illness isn’t just about getting rid of symptoms – it’s about rebuilding resilience and long-term health. The right mix of nutritious foods and targeted supplements can help you bounce back stronger, both physically and mentally.

As always, consult your GP or a registered dietitian before beginning any new supplements, especially if you’re on medication or managing other health conditions.

Have you experienced long COVID or post-viral fatigue?

Let us know your recovery tips or what foods have helped you feel stronger in the comments.

How to Optimise Your Protein Intake

Finding the sweet spot with protein isn’t just about cramming in more chicken breasts or chugging protein shakes. 

It’s about matching quality and timing to your individual needs,  and doing so in a way that supports long‑term health (and, in these climate‑concerned times, the planet). 

Below is a practical protein guide.

1. Why protein matters

Protein supplies essential amino acids for muscle repair, bone health, enzyme and hormone production, immune defence and even the production of neurotransmitters that influence mood and sleep. Deficiency is rare in the UK, but sub‑optimal intake – or concentrating it all in one meal – can limit muscle maintenance and satiety, especially as we age or train hard. 

2. Prioritise quality & variety

Complete proteins (contain all nine essential amino acids): meat, fish, eggs, dairy, soy, quinoa.

Complementary plant combos: grains + pulses (e.g., whole‑grain toast with baked beans) or seeds + legumes.

Leucine threshold: ~2.7 g leucine (≈25–30 g high‑quality protein) per serving flips the switch for muscle‑protein synthesis. 

Eco‑health tip: shift at least one daily protein serving to pulses, nuts or seeds they deliver fibre and cut saturated fat. 

British Nutrition Foundation

3. Distribute it through the day

Most Britons load ~60 % of their protein at dinner, leaving breakfast light on amino acids. Evenly spreading protein – breakfast, lunch, dinner (plus a snack if required) – boosts 24‑hour MPS, stabilises blood sugar and curbs cravings. 

4. Practical high‑protein swaps

Meal or snack Typical pick (g protein) Simple upgrade (g protein)

Cereal + semi‑skimmed milk 9 g Overnight oats with Greek yoghurt, milk and chia (20 g)

Cheese sandwich 13 g Whole‑grain wrap with hummus + sliced chicken (25 g)

Crisps 2 g Roasted chickpeas or broad‑bean snacks (10 g)

Ice cream 4 g Cottage‑cheese whippy frozen with berries (18 g)

5. Supplements: when food isn’t enough

Whey or plant‑based powders are convenient, not compulsory. Handy if you’re on the go, recovering from illness, or have very high targets.

Collagen peptides may aid joint and skin health but are incomplete proteins – pair with a complete source.

Check labels: aim for ≥20 g protein, <3 g sugar per serving, and look for third‑party testing (e.g., Informed‑Sport) if you compete.

6. Common pitfalls to avoid

Peanut‑butter trap: two tablespoons supply 8 g protein but 16 g fat – treat it as a healthy fat source. 

Protein‑fortified biscuits: often processed, pricey and low in fibre.

All‑at‑dinner loading: hampers MPS and may leave you hungry earlier in the day.

Ignoring veg intake: use beans, lentils and tofu to raise protein and fibre, aiding gut health and cholesterol control. 

7. Take‑home message 

Calculate a personal range (0.75 g/kg for most; up to 2 g/kg for serious lifters).

Spread 25–30 g quality protein across at least three meals.

Mix animal and plant sources to cover amino acids, boost fibre and cut saturated fat.

Review needs with age, training load or medical conditions (seek professional advice if you have kidney disease, are pregnant, or follow a therapeutic diet).

Balanced, well‑timed protein isn’t just fuel for muscles, it underpins immunity, hormone balance, healthy ageing and weight control. Upgrade your plate, not just your portion size, and you’ll feel the benefits in every bite.

EatProtein Launches New Plant Based (Vegan) Protein Powder Specifically Designed for Women’s Wellness

EatProtein, the leading innovator in plant-based nutrition, is excited to announce the launch of its latest product: the Plant-Based Wellness Protein Powder, which is a comprehensive, women-focused vegan supplement crafted to support strength, vitality, gut health and overall well-being.

This all-in-one, scientifically formulated powder uniquely combines high-quality pea protein with natural ingredients known for their health benefits, delivering more than just a protein boost. 

It’s designed to empower women to feel stronger, more energized, and balanced every day.

“Our new vegan protein powder is a game-changer for women seeking a delicious, clean supplement tailored to their specific health needs,” Becky Lovelock, head of Social Media EatProtein, told That's Food and Drink.

“It’s packed with functional ingredients like DHA Omega-3 for brain health, live cultures and fibre for gut wellness, and vital vitamins and minerals to support hormonal balance and reduce fatigue — all without artificial flavours or common allergens.”

Becky went on to say “We wanted to create a product that genuinely caters for women’s health. It’s not just about providing protein; it’s about supporting overall well-being in a way that's easy and enjoyable to incorporate into our daily life. We believe our new Wellness Protein Powder will inspire women to prioritize their health and feel empowered every day.”

Key features of the Plant-Based Wellness Protein Powder include:

20g of high-quality Pea Protein Isolate: Supports muscle growth and recovery with fast absorption.

Gut-friendly fibres and live cultures: Chicory root inulin and probiotics promote digestive health.

Quick energy from Coconut MCT Oil Powder: Provides sustainable, immediate fuel.

Essential nutrients: DHA Omega-3, B6, B12, magnesium, and folic acid help regulate hormones, boost energy, and enhance cognitive function.

All-natural, allergen-free: Dairy-free, gluten-free, soy-free, with no artificial flavours, sweeteners, or added sugars.

Specifically designed for women’s unique health needs, this nourishing plant-based shake seamlessly integrates into any daily routine: just add 30g of powder to 250ml water or plant-based milk, shake, and enjoy.

About EatProtein’s Plant-Based Wellness Protein Powder

Every scoop delivers a balanced blend of nutrients aimed at elevating female health from within. Its comprehensive formula supports energy, digestion, mental clarity, and hormonal balance, making it an essential addition to health-conscious lifestyles.

For more information, visit EatProtein’s website. here https://www.eatprotein.co.uk

Could Protein Supplements and Shakes Be Linked to Colon Cancer?

In today’s fast-paced world, many people turn to protein supplements and shakes to help build muscle, aid weight loss, or simply boost their daily nutrition. 

However, as these products have grown in popularity, so too have concerns about their long-term health effects. 

One area receiving increasing attention is the potential link between regular use of protein supplements, particularly certain types, and an increased risk of colon cancer.

Understanding Protein Supplements

Protein supplements come in various forms: whey, casein, soy, pea, and rice protein powders are among the most common. They are heavily marketed to athletes, gym-goers, and those aiming for a high-protein diet. While they can certainly offer convenience and support muscle growth, not all protein supplements are created equal. Some products contain added sugars, artificial sweeteners, preservatives, and even undisclosed ingredients.

The Potential Cancer Connection

Emerging research suggests that diet plays a significant role in colon cancer risk. High intake of processed and red meats has long been associated with increased risk, but now attention is turning to highly processed supplements too. Although protein powders themselves are not meats, they can sometimes mimic the effects of a high-protein, low-fibre diet — a dietary pattern associated with colon issues.

Some key points that scientists are exploring include:

High Protein, Low Fibre Diets: Fibre helps to protect the colon by supporting healthy digestion and feeding beneficial gut bacteria. Diets very high in protein but low in fibre may lead to harmful changes in the gut microbiome, potentially raising colon cancer risk. Many people using shakes may inadvertently reduce their intake of fibre-rich foods.

Processing and Additives: Some protein powders are highly processed and contain additives that could contribute to inflammation or oxidative stress, both of which are linked to cancer development.

Hormonal Effects: Certain animal-based protein powders, like whey and casein, can influence levels of insulin and other growth factors in the body. Elevated levels of insulin-like growth factor-1 (IGF-1) have been associated with a higher risk of several cancers, including colon cancer.

Contaminants: Testing has found that some protein powders contain traces of heavy metals like arsenic, lead, and cadmium, especially products made outside of regulated markets. Long-term exposure to such contaminants can contribute to cancer risk.

What Does the Research Say?

It is important to note that, currently, there is no definitive proof that protein shakes themselves cause colon cancer. Most available studies suggest potential risks based on associated dietary patterns rather than direct causation.

For example, a 2023 review published in Nutrition and Cancer discussed how high-protein, low-fibre diets could alter gut health in ways that might increase the risk of colorectal cancer. Another 2022 study from Cancer Epidemiology hinted at possible risks tied to ultra-processed food consumption overall — which includes many types of ready-to-drink protein shakes.

However, no large, high-quality, long-term studies have yet confirmed a direct link between protein supplements and colon cancer specifically.

How to Protect Your Health

If you use protein supplements regularly but are concerned about potential risks, there are sensible steps you can take:

Prioritise whole foods: Try to get most of your protein from whole food sources like lean meats, beans, lentils, nuts, seeds, eggs, and dairy.

Choose cleaner supplements: Look for third-party tested protein powders without artificial additives, and with minimal processing.

Keep fibre intake high: Even if you’re using shakes, make sure you are also consuming plenty of fruits, vegetables, whole grains, and legumes.

Moderation is key: Occasional use of protein shakes as part of a balanced diet is unlikely to pose significant risks.

Stay informed: As research continues to evolve, staying aware of new findings will help you make the best choices for your health.

Final Thoughts

While the current evidence linking protein supplements and colon cancer remains preliminary, it’s clear that diet quality as a whole plays a vital role in cancer prevention. Relying heavily on processed foods — even protein shakes — at the expense of natural, fibre-rich foods could increase risk over time.

If you’re using protein powders, use them wisely: as a supplement, not a replacement. A balanced diet, rich in fibre and minimally processed foods, remains the best defence against colon cancer and many other chronic diseases.

RawQ From Tennis Star to You

RawQ are an exciting brand that’s taking a fresh approach to energy and nutrition. 

The food bars they make and sell are specially designed to fuel everyday people but are already trusted by professional athletes to provide long-lasting energy.

Co-founded by certified health and nutrition coach Arina Kuzmina, RawQ was created to support her co-founder’s partner, tennis champion Daniil Medvedev, with natural, sustained energy during intense training and competition.

The energy bars are crafted with nutrient-dense, high-quality ingredients like buckwheat, nuts, and seeds, offering a natural boost without any artificial additives - and are totally gluten free. A real boon to my wife who is diagnosed with coeliac disease.

Whether you’re looking for a snack during your workday, on a train or bus journey, or perhaps a pre-workout pick-me-up, RawQ provides the perfect balance of protein, fibre, and healthy fats. 

Also, with buckwheat emerging as a rapidly trending superfood (amassing millions of TikTok views, alone), these bars are as ahead of the curve as they are absolutely delicious. Good for you and so very, very tasty and somewhat moreish, too!

Cacao - Raspberry - Walnut

Box of 16, RRP: £47

Coconut - Spirulina - Almond

Box of 15, RRP: £42

Blueberry - Apple - Hazelnut

Box of 16, RRP: £47

Mango - Banana - Cashew

Box of 16, RRP: £47

Stocked on RawQ's own website, plus all major gyms and tennis clubs including the Roehampton Tennis Club, Queens Club, Padel Social Club, Equinox, BRX, Nobu Pilates and multiple healthy stores around London. 

100% Natural: Containing zero flavouring agents or enhancers. 

Long Lasting Energy: Unique combination of ingredients preventing blood sugar level fluctuations, providing energy for a prolonged period of time. 

Powered by Buckwheat: A powerful superfood, rich in minerals, antioxidants and high in protein. 

Not Dates: Containing zero high sugar ingredients such as dates, to prevent insulin spikes while providing high quality energy. 

Suitable for any diet: The bars are vegan and don't contain gluten, lactose or refined sugar. They do contain Stevia.

https://rawqfoods.com/

Research Shows Over-45s Drive Protein Boom

Scotland's top dairy brand, Graham's Family Dairy, has seen a record rise in shoppers prioritising protein, especially those of us who are over 45, as the trend moves beyond athletes and gym-goers. 

New research from Kantar (The Powerful Potential of Protein, 2025) confirms this shift, revealing 1 in 5 UK households (21%) now actively seek high-protein products. 

While younger consumers led the charge, the biggest growth is now coming from Generation X (44-59 age group) and Baby Boomers (60+), who are increasingly choosing protein-rich foods to support their health and wellbeing. 

With demand showing no signs of slowing, Graham's Family Dairy continues to see older consumers driving this protein boom firsthand, reflecting a fundamental change in shopping habits. 

Explains Robert Graham, Managing Director at Graham's Family Dairy:  "For some time we've been developing natural, high-protein dairy products, but it's exciting to see demand growing well beyond younger shoppers. Our range was designed to offer naturally nutritious options for all lifestyles, and it's fantastic to see more people embracing the benefits of real dairy. 

“There's a common misconception that protein is just for fitness enthusiasts, but in reality, it's a vital part of every diet. This shift in awareness presents a huge opportunity for natural dairy to support longer, healthier lives. What sets us apart is our commitment to real, wholesome ingredients, our dairy products deliver high-quality protein naturally, without additives or ultra-processing." 

Kantar's findings reveal high-protein dairy products including yogurts, drinks – which have seen a 23% increase in uptake - and desserts continue to expand their share in the grocery sector. While younger consumers were early adopters, the most significant growth potential now lies with older age groups, who are increasingly aware of protein's benefits for maintaining strength, energy, and overall health.  

The recent research also shows  76% of shoppers are willing to pay higher prices for products containing higher proportions of protein.  

Graham's Family Dairy became the Official Protein Dairy Partner of Loughborough Sport, at the start of this year, collaborating with nutrition lead Andrew Shepherd to fuel the university's athletes with natural high-protein dairy products. 

Andrew Shepherd, Nutrition Lead at Loughborough University said: "As we get older, our bodies naturally change and from the age of 30 we begin to lose muscle mass, strength, and function - a condition known as sarcopenia. Without proper nutrition, particularly protein, this process can speed up, increasing the risk of frailty, reduced mobility and chronic illness. 

“The good news is the message is getting across and that more and more adults over 45 are now recognising the importance of protein in maintaining their strength and overall health.  

“Research shows boosting protein intake can significantly slow muscle loss, especially when paired with resistance exercise. Though anyone with kidney concerns should seek medical advice before increasing their intake, those over 45 can feel a real difference by aiming for 1.2 to 2 grams of protein per kilogram of body weight each day.” 

The family-run business was founded in 1939 by Robert Graham in Bridge of Allan, Stirlingshire, where he reared 12 cows, milked them by hand, then made all deliveries by horse and cart.

https://www.grahamsfamilydairy.com

The Benefits of Choosing Products from The Organic Protein Company

In recent years, the demand for high-quality, sustainably sourced protein has grown significantly. 

Among the many brands available, The Organic Protein Company stands out as a leader in providing clean, ethical, and environmentally conscious protein options. 

Here, we explore the key benefits of their products and why they should be a staple in your daily nutrition.

1. Certified Organic and Free from Nasties

One of the most significant advantages of The Organic Protein Company is their commitment to organic certification. Their products are made from 100% organic whey protein, sourced from grass-fed cows raised on small, independent farms. This ensures that the protein is free from artificial additives, pesticides, and hormones, giving you a clean and pure source of nutrition.

2. Ethical and Sustainable Farming Practices

The Organic Protein Company prioritises animal welfare and sustainable farming. Their whey protein is derived from cows that graze freely on lush, organic pastures. By supporting these ethical farming practices, you are contributing to a system that values the environment, reduces carbon emissions, and promotes biodiversity.

3. High-Quality Protein for Optimal Health

Protein is essential for muscle repair, immune function, and overall well-being. The Organic Protein Company’s whey protein provides a complete amino acid profile, making it an excellent choice for athletes, fitness enthusiasts, and anyone looking to maintain a balanced diet. With no added sugar or artificial sweeteners, their protein is as healthy as it is effective.

4. Deliciously Simple and Versatile

The Organic Protein Company keeps their products simple, focusing on quality over quantity. Their unflavoured whey protein is a testament to this philosophy, offering a neutral base that can be easily added to smoothies, porridge, or baking recipes. For those who prefer a touch of sweetness, their flavoured options use natural ingredients like organic cacao and organic vanilla.

5. Transparency and Trust

Transparency is at the heart of The Organic Protein Company. They clearly outline their sourcing and production processes, ensuring customers know exactly what they are consuming. This level of honesty builds trust and sets them apart in a crowded market.

6. Supporting a Healthier Planet

By choosing The Organic Protein Company, you are supporting a brand that actively works to reduce its environmental impact. Their packaging is recyclable, and their commitment to organic farming helps to protect soil health, conserve water, and reduce the use of harmful chemicals.

7. Ideal for a Range of Diets

Whether you follow a vegetarian, gluten-free, or low-carb diet, The Organic Protein Company’s products fit seamlessly into various lifestyles. Their whey protein is versatile and can be tailored to suit individual dietary preferences, making it an inclusive option for health-conscious consumers.

Conclusion

The Organic Protein Company embodies what it means to produce high-quality, ethical, and sustainable protein. By choosing their products, you are not only investing in your health but also supporting a brand that prioritises the well-being of animals, the environment, and future generations.

For a clean, sustainable, and effective protein source, The Organic Protein Company is the natural choice. Why not make the switch today and experience the benefits for yourself?

My wife swears by them.

https://theorganicproteincompany.co.uk/

How to Ensure You Get Enough Protein During Veganuary and Beyond

Embarking on a plant-based diet for Veganuary is an excellent opportunity to explore new foods and adopt a healthier, more sustainable lifestyle. 

However, one common concern is ensuring you consume enough protein, a vital nutrient for maintaining muscle, energy levels, and overall health. 

Fear not—with a little planning and knowledge, you can meet your protein needs with ease.

1. Understand Your Protein Requirements

Protein requirements vary depending on age, gender, activity level, and overall health. 

As a general guideline, the average adult needs approximately 0.8 grams of protein per kilogram of body weight daily. Active individuals or those looking to build muscle may require more. Use an online calculator to determine your specific needs.

2. Incorporate Protein-Rich Plant Foods

A wide variety of plant-based foods are rich in protein. Here are some excellent sources:

Legumes: Lentils, chickpeas, black beans, and kidney beans are versatile and packed with protein.

Tofu and Tempeh: These soy-based products are high in protein and can be used in stir-fries, curries, or salads.

Quinoa and Whole Grains: Quinoa is a complete protein, while grains like farro and barley provide additional protein and fibre.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are nutrient-dense and easy to add to meals or snacks.

Plant-Based Protein Powders: These can be blended into smoothies for a quick and convenient protein boost.

3. Combine Foods for Complete Proteins

While many plant-based proteins are incomplete (lacking one or more essential amino acids), you can easily combine foods to create complete proteins. For example:

Rice and beans

Hummus and whole-grain pita

Peanut butter on whole-grain bread

You don’t need to combine these in the same meal; eating a variety of protein sources throughout the day will suffice.

4. Plan Your Meals

Meal planning is key to ensuring you meet your protein goals. Aim to include a source of protein in every meal and snack. For example:

Breakfast: Porridge made with soy milk, topped with chia seeds and almond butter.

Lunch: A quinoa salad with roasted vegetables and chickpeas.

Dinner: Stir-fried tofu with brown rice and broccoli.

Snacks: A handful of mixed nuts or a protein bar.

5. Supplement If Necessary

If you find it challenging to meet your protein needs through food alone, consider using a plant-based protein supplement. Look for one with minimal additives and a complete amino acid profile.

6. Stay Informed and Inspired

Explore plant-based recipes and experiment with new ingredients. Online resources, cookbooks, and social media can provide endless inspiration for delicious and protein-packed meals.

7. Monitor Your Progress

Pay attention to how your body feels and performs. If you experience fatigue, muscle loss, or other signs of protein deficiency, reassess your diet and consult a nutritionist if necessary.

Final Thoughts

Getting enough protein on a plant-based diet is entirely achievable with the right approach. Veganuary is a fantastic starting point to discover the diverse and delicious world of plant-based eating. 

By incorporating protein-rich foods, planning your meals, and staying informed, you can thrive not only during Veganuary but well beyond it. Happy eating!

Embracing Entomophagy: Cooking with Edible Insects

In recent years, entomophagy, the practice of eating insects, has begun to crawl into the culinary spotlight. 

For many cultures worldwide, insects have long been a staple of the diet, but in the UK and other Western countries, the idea has often been met with scepticism. (And by those of us at That's Food and Drink, likewise.)

However, as the search for sustainable and nutritious food sources intensifies, edible insects are gaining recognition for their environmental and health benefits.

In this blog post, we'll delve into the fascinating world of cooking with edible insects and explore how these tiny creatures can become a delicious and eco-friendly addition to your meals.

The Benefits of Edible Insects

1. Sustainability

Insects are a highly sustainable source of protein. They require significantly less land, water, and feed compared to traditional livestock. For instance, crickets need 12 times less feed than cattle to produce the same amount of protein. Their cultivation also produces fewer greenhouse gases, making them an environmentally friendly alternative to conventional meat.

2. Nutrition

Insects are packed with essential nutrients. They are high in protein, healthy fats, vitamins, and minerals. For example, mealworms are rich in omega-3 fatty acids, while crickets contain all nine essential amino acids. Additionally, insects are often low in carbohydrates, making them suitable for various dietary preferences.

3. Culinary Versatility

Edible insects offer a unique and diverse range of flavours and textures. From the nutty taste of crickets to the slightly earthy flavour of grasshoppers, insects can enhance a variety of dishes. They can be roasted, fried, ground into flour, or even used as a protein-packed topping.

Getting Started: How to Incorporate Insects into Your Cooking

1. Choose Your Insects

Begin with readily available and popular edible insects such as crickets, mealworms, or grasshoppers. These are often available in dried or powdered forms, making them easy to incorporate into recipes.

2. Start Simple

For those new to entomophagy, starting with simple recipes is a great way to ease into the practice. Here are a few ideas:

Cricket Flour Pancakes: Replace a portion of your regular flour with cricket flour to boost the protein content of your pancakes.

Mealworm Stir-fry: Add roasted mealworms to a vegetable stir-fry for a crunchy, nutritious addition.

Insect Tacos: Use seasoned and roasted crickets or grasshoppers as a filling for tacos, paired with fresh vegetables and salsa.

3. Experiment and Explore

As you become more comfortable, try experimenting with different insect varieties and cooking methods. Here are a few more adventurous recipes:

Grasshopper Tempura: Dip grasshoppers in a light batter and fry them until crispy for a unique appetiser.

Insect Energy Bars: Mix cricket flour with oats, honey, and dried fruits to create homemade energy bars.

Bug Burger: Combine ground insects with spices and binders to create a protein-rich burger patty.

Overcoming the Ick Factor

One of the biggest hurdles to embracing entomophagy is overcoming the initial "ick" factor. Here are some tips to help you and your guests become more comfortable with the idea:

Presentation Matters: Start with dishes where insects are less visible, such as cricket flour baked goods, to gradually introduce the concept.

Educate Yourself: Learn about the cultural significance and nutritional benefits of edible insects. Understanding their value can help shift perceptions.

Host a Tasting Party: Invite friends and family to try a variety of insect-based dishes. Sharing the experience can make it more enjoyable and less intimidating.

Conclusion: A Future of Sustainable Eating

Cooking with edible insects is more than just a novelty; it's a step towards a more sustainable and nutritious future. By incorporating insects into our diets, we can reduce our environmental footprint, diversify our food sources, and discover new and exciting flavours. So, why not take the leap and give entomophagy a try? You might just find that these tiny creatures can make a big impact on your culinary adventures.

Insects to Feed the World

https://www.ifw2024.com/event/82c4ce20-37fe-4f5d-b0c1-a7440224102f/summary

Eat Grub

https://www.eatgrub.co.uk

Bugvita Amazon shop

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Putting the 'treat' into Treatment: Innovative New Fortified Ice Cream Range is Set to Improve Recovery for Patients

My Doctor's Recipe® has launched an exciting new product. It's a brand new range of special ice creams fortified with protein and enriched with specially formulated DJK8®; which is a unique blend of minerals and vitamins, specially formulated and designed by Consultant Oncologist Dr Jon Krell, Chef and ice cream Manufacturer Sally Newall, TV Chef Alan Rosenthal and Business Owner Alan Mackenzie, whose personal story inspired the business.

Inspired by Love: Alan Mackenzie's deeply personal quest to transform patient nutrition

My Doctor's Recipe® is much more than just a business venture; it's a deeply personal journey inspired by Alison, the late wife of co-founder Alan. Alison's courageous battle with cancer, illuminated the critical importance of accessible and palatable nutrition during challenging and difficult times.

Alison's struggle with the conventional nutritional supplements available is a poignant reminder of the harsh realities all too often faced by countless individuals in similar circumstances. 

Witnessing Alison's journey firsthand, as she tried to take the ghastly, unpleasant drinks and the difficulty in consumption, compelled Alan to take action to honour Alison's struggles and her memory. Along with his co-founders Dr Jon Krell (who was Alison's consulting doctor) and Chef Alan Rosenthal.

Alan recounts: “The grim reality of choking down unpleasant tasting nutritional drinks is a burden that not only adversely impacts physical health but also takes a toll on the patient's emotional well-being, too. as well. 

"Alison would say to her doctor 'Jon is there nothing else? I try really hard to take these drinks but can't stomach it?' 'Sorry, Alison' was Jon's reply ' we just don't have any alternatives. It's the same for most of my patients, they just can't take these drinks'."

It was during the endless hours when Alan Mackenzie sat patiently at his wife Alison's bedside that he became determined to help improve things for other patients and families, and the idea for My Doctor's Recipe® was born.

Introducing Nutri-Ice Cream®

Designed and approved by doctors, My Doctor's Recipe® Nutri-Ice Cream® comprises a range of high calorie absolutely delicious ice creams that are fortified with essential vitamins and minerals, designed to enhance the recovery journey for patients.  

The entire range of Cappuccino, Banana, Vanilla and Chocolate flavours (with Strawberry coming soon) have been made with taste in mind despite being low in sugar and high in protein. For those who need added fibre to support their gastrointestinal function there's also a Plus Fibre range in the same flavours.

Unlocking The Power of Nutrition: My Doctor's Recipe introduces DJK8®

Developed in House by Dr Jon Krell, My Doctor's Recipe® proudly unveils DJK8®, the exclusive and absolutely revolutionary formulation of encapsulated minerals and vitamins. 

Dr Krell says “At My Doctor's Recipe®, we believe true innovation lies in unlocking the power of nutrition. With DJK8® we have achieved exactly that. It's an unfortunate fact that traditional supplements often fall short in delivering nutrients in an effective way and many are lost in digestion. 

"DJK8® changes the game by encapsulating these vital nutrients, preserving their integrity and potency until they reach their destination in the body. Every tub of Nutri-ice cream includes DJK8 ® and because they are meticulously locked in, they don't impact on or alter the delicious flavour of our ice cream.”

Designed in collaboration with a world class nutritional lab and with the stamp of approval from medical professionals, My Doctor's Recipe® is poised to become a genuine game-changer in patient care.

Transforming patients' lives

Unfortunately many patients find it a struggle to cope with traditional nutritional drinks, finding it hard to finish them due to the synthetic taste and their format. 

Chef Rosenthal says: “During my research I learned that it was abundantly clear when I was speaking to healthcare professionals that they all faced poor ingestion rates with the currently available drinks, and that the lack of palatable options, was not only an inconvenience but also a significant barrier to proper nutrition and recovery in patients.”

Co-Founder Dr. Jon Krell, who works with cancer patients battling with nutritional support added: “Good nutritional intake is absolutely vital for patients who are undergoing treatment but eating three meals a day can be a real challenge for some patients, with certain treatments causing food aversions. The modern science of food should match the science of medicine working symbiotically alongside each other."

Testing within hospital settings has proven the need for this innovative product, with patients receiving treatment reporting much needed beneficial weight gain, improved nutritional intake and a greater enjoyment of food at a time in life when they have found eating to be very challenging indeed. 

During trials across London hospitals, Nutri-Ice Cream® really captured the hearts of patients and healthcare professionals alike, earning some heartfelt, rave reviews. 

One patient summed it all up by saying: "At last medicine that's a treat!" This groundbreaking product line is genuinely set to revolutionise patient nutrition.

Delivering on taste

The My Doctor's Recipe® team was fully aware that taste would be paramount and key to ensuring patient compliance and consuming the product. 

Chef Alan Rosenthal pointed out: “Everybody, especially patients, should have access to an enriched, healthy and delicious snack when they need it. 

2Being a patient shouldn't mean that you can't enjoy tasty foods. We're really pleased and absolutely thrilled to see the impact Nutri-Ice Cream® is having on patient nutrition and satisfaction. This is just the beginning of our journey to revolutionise hospital nutrition, and we're excited to be looking forward to developing many more delicious products, to continue making a difference in the lives of patients across the country.”

Each product is meticulously crafted with encapsulated vitamins and minerals, boasting high protein and calorie content to support patients in their recovery journey.

Sally Newall, a partner in the business and the manufacturer of Nutri-Ice Cream® through her business Simply Ice Cream says: “It's been a really great honour to work on developing this range of ice creams over the last year.  Everything we make at Simply Ice Cream is hand made in small batches using the finest of ingredients. We don't allow any artificial colours and preservatives, our ethos has always been to produce great tasting, natural foods and we will obviously apply the same care and dedication to My Doctors Recipe®.” 

The range has undergone rigorous testing and trials to ensure nutrition never compromises taste and vice versa.

Available now

My Doctor's Recipe® Nutri-Ice Cream® and Nutri-Ice Cream Plus Fibre® is launching across London hospitals this month, February and is scheduled for a national roll out over the coming months. It is also available to buy in 100g single servings for home delivery, available to order at this link https://simplyicecream.co.uk/product/my-doctors-recipe-nutri-ice-cream

To learn more about My Doctor's Recipe and its range of fortified ice creams, please visit www.mydoctorsrecipe.com or email them at hello@mydoctorsrecipe.com.

Introducing Snickers Low Sugar Hi Protein and Snickers Low Sugar Hi Protein White

As a lover of Snickers bars and someone who has to watch my sugar intake, I am very pleased to be able to share this news with you.

Snickers Hi Protein Low Sugar (217 kcals) and Snickers Hi Protein Low Sugar White (218 kcals) boast all the caramel, nougat, and peanut flavours consumers have come to know and love from the iconic Snickers bar, both with 20g of protein and only 2g sugar. RSP £2.79.

As a lover of white chocolate I am also eager to know that their is a White Chocolate version! 

To learn more you can visit the following website:-

www.marschocolatedrinksandtreats.com

Introducing Sparklean: Innovative Pea Protein Sparkling Drink Now Available in 1,400 UK Boots branches

Sparklean offers a delightful taste and smoothness that rivals traditional soft drinks, providing an enjoyable experience without any compromise.

Vow Sports Ltd, which is a pioneering force in the health beverage industry, is pleased to announce the eagerly awaited launch of Sparklean, the world's first pea protein sparkling drink, in 1,400 UK Boots stores. 

This significant milestone represents a major stride in bringing this ground-breaking product to health-conscious consumers nationwide.

Sparklean distinguishes itself as a game-changer in the market by offering a refreshing, delightful beverage that combines the goodness of pea protein with an nifty effervescent twist. What truly sets Sparklean apart is its ability to utilise this innovative pea protein to create a completely clear drink, ensuring an aesthetically pleasing experience for consumers.

Unlike many plant-based protein drinks that often compromise on taste and texture, Sparklean presents an extraordinary. modern breakthrough. Consumers who have previously settled for subpar taste and grainy textures with plant-based proteins can now enjoy a gratifying and pleasurable experience. Sparklean delivers an delicious taste and smoothness that rival traditional soft drinks, providing an enjoyable experience without anyone having to compromise.

"We are really thrilled to introduce Sparklean to the UK market in partnership with Boots," said Simon Stevens, CEO at Vow Sports Ltd. 

He added: "This exclusive launch in 1,400 Boots stores showcases their commitment to offering innovative, sought-after products to their valued customers."

"This marks the culmination of two years of hard work to develop a sparkling protein drink that matches the taste of consumers' favourite canned soft drinks," pointed out Ray Brilus, who is Head of NPD at Vow Sports. "Sparklean represents a new era in plant-based protein drinks, offering a delightful taste, refreshing fizz, and a visually captivating, totally clear appearance."

The unique blend of this new type of pea protein in Sparklean will appeal to a wide range of consumers, including those following keto and low-carb diets, individuals focused on weight loss, fitness enthusiasts aiming to build muscle, and those embracing plant-based and vegan lifestyles. 

Sparklean meets the needs of active lifestyles, providing on-the-go hydration in a convenient can whilst being free from artificial additives and preservatives.

Each can of Sparklean contains an impressive 15g of protein and only 1g of carbs, making it an excellent source of protein with minimal impact on carb intake for individuals who are seeking to support their active lifestyles and nutritional goals.

Sparklean will be available in 1,400 Boots stores starting from July 3rd, 2023. Consumers can experience the distinct blend of taste, health benefits, and convenience first-hand, and discover why Sparklean is a true breakthrough in the health beverage market.

Priced at £2.50 per can, Sparklean offers exceptional value compared to other protein drinks in the market. With each purchase, consumers can enjoy the delicious flavours of Strawberry & Lime and Tropical, with more exciting flavours scheduled to be released later this year.

For more information about Sparklean and Vow Sports Ltd, please visit www.vownutrition.com. For media inquiries, please contact Ray Brilus at ray@vowsports.co.uk or 07823 555 691.

About Vow Sports Ltd: Vow Sports Ltd is a leading innovator in sports fitness supplements and foods, delivering groundbreaking products that blend taste, health benefits, and convenience. Trusted by professionals, Vow Sports offers elite-level quality at affordable prices, empowering individuals to lead healthier, more fulfilling lives.

Pulsin Unveils New Delicious Complete Vegan Range of Blended Protein Powders

Awesome feel-good nutrition specialists, Pulsin, has announced an exciting new range of delicious flavours to add to its multi- award-winning, vegan, plant-based, protein-rich powders.

These innovative new blends mark a significant expansion of Pulsin's plant-based protein range, catering to the evolving tastes and preferences of health-conscious consumers.

Available in four truly tempting and indulgent flavours, the Complete Vegan Protein Blends offer a new taste experience to suit every palate. The Berry variant brings a burst of fruity freshness, whilst Chocolate delivers a rich, satisfying cocoa experience. 

The Chocolate Hazelnut powder combines the classic pairing of chocolate and hazelnut for a delightful twist, and the Vanilla flavour provides a smooth and delightfully creamy profile that can be enjoyed on its own or as a versatile base for personalised recipes.

As the demand for vegan protein alternatives continues to soar, Pulsin remains deeply committed to providing high-quality and nutritious products at the forefront of the industry, and to consistently delivering products that are both delicious and also nutritionally beneficial.

The Complete Vegan Protein Blend powders are crafted from a combination of high-quality pea, faba and pumpkin seed proteins, ensuring a complete and balanced amino acid profile, making them an ideal choice for individuals looking to enhance their fitness goals or maintain a proper, balanced diet.

Each blend is carefully formulated to provide a rich source of protein, packing an impressive 20g of plant-based goodness per serving which can help aid recovery after workouts and boost muscle growth and energy levels as part of a healthy, active lifestyle. 

All of Pulsin’s plant-based protein powders range can be mixed with water or a plant-based milk to create a delicious shake. They also taste great when blended with fresh fruit and vegetables to pack a nutritional punch and will help you stay feeling fuller for longer by balancing blood sugars levels and limiting those pesky energy crashes.

Announcing the launch, Pulsin's MD, Lisa Butler says, ”We're obviously thrilled to introduce our new Complete Vegan Protein Blend in these exciting flavours.

She went on to say: "At Pulsin, we understand the importance of offering both nutritious and great-tasting options to individuals following a vegan or plant-based lifestyle,  or those that want to add more protein into their diet. With our new range, we aim to provide an exceptional protein solution that meets their dietary requirements without compromising on taste or quality."

Like all of its plant-based protein powders, Pulsin's Complete Vegan Protein Blend isn't just vegan-friendly but it's also free from gluten, dairy, and soy, thus making it ideal and perfectly suitable for individuals with specific dietary needs or restrictions. Each new blend  is made with all-natural ingredients, there are no artificial additives, colours, or preservatives, ensuring a clean, utterly wholesome protein source.

Pulsin's Complete Vegan Protein Blend is now available for purchase via the official Pulsin website (www.pulsin.co.uk) and selected retail partners. Pulsin continues to innovate and develop new products that promote overall health and well-being, empowering individuals to make informed choices and lead balanced lifestyles.

Food producers. Please DO NOT use pea protein in your products if you can avoid it

Why are we at That's Food and Drink asking food producers to avoid using pea protein in your products?

Firstly, yes we recognise that pea protein is a very important source of protein and is very good for people who are on vegetarian or vegan diets and for ecological reasons, too.

However! This evening I was having a drink of potato-based milk. It was OK, it sort of looked like cow's milk, had a reasonably good mouthfeel but there was something that I was not enjoying. Why? The taste! Because it had an under taste of weak, wishy-washy pea soup.

I took the carton out of the 'fridge and yes, listed right there was pea protein.

But that, dear readers, is the problem with anything that has pea protein in. It always tastes of pea soup, sometimes stronger, sometimes weaker.

I like milk on my breakfast cereals. Cow's milk, ewe's milk, oat milk are all tasting reasonably fine on my breakfast cereal. But if I wouldn't put weak pea soup on my breakfast cereal I'm certainly not going to pour pea protein milk on them!

Pea protein belongs in savoury items including pea soup. But please not in milk and not in flour. 

There are alternatives that you could get your development kitchen chefs and food scientists to use, instead, including: Hemp protein, Pumpkin Seed Protein, Brown Rice Protein, Soy Protein, Sunflower Seed Protein, Sacha Inchi Protein, Chia Protein and others, too.

(Image courtesy of StockSnap and Pixabay)

Women, you need to get SHREDDY!

SHREDDY is the UKs no.1 women's fitness transformation app and award-winning nutrition and supplement brand which was founded by fitness entrepreneur and expert Grace Beverly. 

SHREDDY Daily Dose 

Price: £17.99 

The SHREDDY Daily Dose multivitamin drink packs a nutritious punch and will help you reach your daily dose with 9 vitamins all in one nifty, tasty drink. With only 31 calories, the refreshing Daily Dose is 100% vegan and is available in three mouth-watering flavours.

Rich in Vitamin B6 & B12 to help reduce fatigue, Vitamin C to improve your immune system as well as Biotin and Niacin to help maintain healthy hair and skin, SHREDDY Daily Dose sounds too good to be true and is available in Pink Lemonade, Peach Iced Tea and Pina Colada.

SHREDDY’S Daily Dose is priced at £22 and is available to purchase at shreddy.com. SHREDDY are offering for a limited time the Pink Lemonade and Peach Iced Tea Daily Dose at a special price of £17.99. SHREDDY Daily Dose is also available to purchase from SuperDrug.com.

There's also a whole range of other SHREDDY products, including protein bars, powders and more.

My wife loves SHREDDY!