sprouts – Backyard Vitality

How Vegetarians Can Easily Get 80 Grams of Protein a Day

1 min read | Author - Backyard Vitality

Hitting your protein goals as a vegetarian isn’t as complicated as it sounds. With a bit of planning and a few smart swaps, it’s easy to get 80 grams of protein a day — even without meat.

Protein is essential for muscle repair, energy, satiety, and even for maintaining healthy skin and strong nails. While the World Health Organization recommends 0.83 grams of protein per kilogram of body weight, active individuals or those over 30 may need more, up to 1.5 grams per kilogram.

Here’s how one vegetarian does it:

Start Strong with Breakfast
Aim for 25–30 grams of protein in the morning. Try two eggs on whole grain toast with hummus and sprouts, or an omelet with chia or hemp seeds. A high-protein breakfast keeps cravings in check all day.

Snack Smart
Instead of empty calories, go for snacks that double as protein boosters: a banana with peanut butter, almonds, or a sheep’s milk yogurt with chia or spirulina.

Sprinkle in the Protein
Hemp seeds (35g/100g), chia (20g), pumpkin seeds (19g), and brewer’s yeast (46g) are powerful add-ons. Keep a mix on hand to sprinkle on salads, soups, or smoothies. Even spirulina delivers a whopping 57g per 100g.

Center Each Meal Around Protein
At every meal, choose a protein anchor: good options include lentils, beans, or eggs. Then build around it with grains and veggies. Pairing cereals and pulses — like rice and lentils or chickpeas and couscous — ensures you’re getting all essential amino acids.

Pro Tip: Combine dairy and eggs with a variety of plant proteins to cover all your bases. With a balanced mix of whole foods and protein-rich add-ons, staying meat-free while hitting your protein goals is totally doable — and delicious.

Do This and Your Seeds Will Sprout Like Magic (Seriously, 3x Faster)

4 min read | Author - Susan Patterson

Have you ever had the disappointment of your seeds not germinating? I know that I have, and it is a real source of discouragement. Or what about those seeds that take forever just to sprout? I consider myself a patient person, but some seeds have really pushed me to my limit with their sluggish sprouting rate. Over the years, I have learned a few tricks to improve the germination rate and speed of seeds.

Tips for Growing the Tastiest Microgreens Indoors

5 min read | Author - Susan Patterson

Microgreens are one food anyone can grow with minimum space, minimum effort, and a minimum investment of time and money. They are tasty and nutritious to boot. There really isn’t any excuse not to grow them.

Don’t Make These Common 7 Indoor Seed Starting Mistakes

5 min read | Author - Susan Patterson

Depending on where you live and what plants you are growing, it is getting close to seed starting time. I love this time of year, when I can start plants indoors to transplant them lovingly into my spring garden. Seed starting time means that garden planting time is just around the corner. No matter when seed starting time is for you, the tips below will help you avoid some common mistakes so that you can give your plants the best start possible.

14 Reasons to Grow Sprouts on Your Kitchen Countertop

4 min read | Author - Liivi Hess

Sprouts are seeds that have been germinated in water. They form a tiny root and shoot that can be consumed in its entirety. These baby plants are a nutritious food you can grow all year round – no soil needed. Some of the most popular types of seeds to sprout include radish, alfalfa, pea, sunflower, and mung bean. Broccoli sprouts have also become increasingly popular due to their health properties.

How to Grow Loads of Potatoes in a Bucket

4 min read | Author - Susan Patterson

Potatoes are one of those staple foods that you should always have on hand. They last for a long time (especially when stored properly), are super filling, and can be incorporated into a wide variety of dishes. Plus, they are incredibly easy to grow, even in a tiny space like a balcony, porch, or small yard. All you need is some soil and a few five-gallon buckets, and you are well on your way to a bountiful potato harvest.

The 20 Fastest-Growing Foods To Get Self-Reliant Now

8 min read | Author - Liivi Hess

If you’re feeling the stress of current events, you’ve probably spared a thought to the security of your food supply. What would happen if there was nothing on the shelves at the grocery store next week? Though that is unlikely to happen, it is still important to be prepared.

5 Steps to Success When Hardening Off Seedlings for Your Outdoor Garden

4 min read | Author - Taylor Ramsey

Hardening off your seedlings is the best thing you can do to prepare them for the harsh, unforgiving outside world that is so different from the regulated environment they have been in for the entirety of their short lives. Instead of simply sticking them in the ground (which is just setting them up for failure), take the time to acclimate them to things like wind, rain, and inconsistent sunlight to help them grow stronger and withstand environmental extremes. Follow these simple steps to harden off your plants and help them thrive.