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3 seeds high in protein

Lots of people have been asking me about more protein sources for their older loved ones they care for, more than just the obvious ones like meats and legumes. Whilst meats and legumes pack the most protein punch, there are other alternatives that have enough muscle to enter the ring.

Protein is so vital for our older loved ones, keeping them healthy and strong. It’s really important to discover and try other sources of protein for reasons like;

> differing capacities to be able to chew some protein foods due to dental problems, or dentures, or dysphagia

> difficulties in digesting some higher protein foods

> intolerances or allergies, and

> the changing of tastes and preferences as we age

So, I want to let you in on some alternatives to those obvious proteins that are hopefully really easy to include, are manageable, and pack that punch of protein our loved ones need. I’ve got 3 special little seeds in mind, that will do just that. They are tiny, easy to store and have a nice long shelf life as well (if they last that long). Each of them have at least 3g of protein packed into just 1 tablespoon making them a very efficient little protein player to add to your loved ones day.

My three little protein powerhouses are chia seeds, sesame seeds and Aussie wattleseeds. And I’ve included 3 gorgeous recipes with each of them the hero to help inspire some alternatives and increase daily protein.

Keep in mind, the chia pudding and dip can be something that’s stored in the fridge and pulled out as a snack during the day.

Chia Pudding

The golden ratio with chia pudding is always 3:1, 3 tablespoons of chia seeds to 1 cup of liquid. I like to use coconut milk, but you can use any plant based milk like almond, oat, macadamia.


• 3 tablespoons chia seeds

• 1 cup of plant based milk

• 1 tsp raw honey


• Pour milk and then chia seeds into a recyclable container and combine with a fork to make sure the seeds separate completely

• Add honey and stir again

• Close container and store in the fridge

for at least 30 minutes before serving

• Serve with favourite fruit toppings and


Tahini and Cashew Dip


• ½ cup cashews

• ½ cup of boiled water

• ¼ cup tahini

• Huge handful of herbs like mint, coriander, basil

• 1 tsp nutritional yeast flakes

• 1 garlic clove

• Salt and pepper to taste


• Place cashews in a bowl and cover with boiling water, set aside for about 30 minutes and then drain

• In a food processor, add cashews, tahini, herbs, yeast flakes, garlic and salt and pepper

• Blend for at least 1 minute

• Check consistency, as it might need thinning with water

• Blend again for 30 seconds

• Pour into a recyclable container and cool in fridge for 30 minutes before serving

• Leave in the fridge for up to a week

• Serve with crackers, or as a spread on your favourite lunch or dinner

Wattleseed Porridge


• 6 dates

• ⅔ cup water

• Extra ⅓ cup water

• ⅓ cup rolled oats

• 1 tbsp ground wattleseed

• ⅓ cup milk of your choice

• Dash of maple syrup


• Pour water and dates into a hot pan and soften the dates, stirring continuously

• Bring to the boil for 1 minute

• Turn heat med-hot

• Add extra ⅓ cup water (depends how much evaporates with dates) and oats and continue stirring for at least 6 minutes until the oats absorb the water and become thick and creamy

• Add wattleseed and stir through

• Place porridge in a bowl, top with milk and a dash of maple syrup (and preferred fruit)

• Enjoy with a morning cuppa

If you feel like you need personalised nutrition and wellbeing help for the person you care for, I'm available for 1:1 consultations. Keep in mind, I'm not just a Certified Practising Nutritionist, I've been a full time carer for a loved one living with Dementia. So I have the expertise and the experience to help you and your cared one to support their nutrition and wellbeing needs. Book a consult or a complimentary 15 minute discovery call with me now by clicking the My Bookings button below.

I so look forward to helping and supporting you and your cared one.

Megs xxx

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