My Plantcentric Journey

Posts tagged ‘hummus’

Edamame Hummus Joy Bauer’s Food Cures

Joy Bauer's Food Cures

This is what I made today:  (Turned out to be my family’s favorite homemade hummus recipe yet!) I portion it all out into little custard cups and keep in the fridge.   Be sure to use non-GMO organic edamame.  Laura

Here’s a twist on classic hummus that uses edamame (young, green soybeans) in place of chickpeas. Edamame are packed with protein and fiber, a nutrient duo that gives this dip real staying power.

About This Recipe
Cook Time: 5 mins
Total Time: 5 mins
Serving(s)

Amount Per Serving
Calories: 40
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 40 mg
Total Carbohydrate: 2 g
Dietary Fiber: 1 g
Protein: 2 g
Sugars: 0 g
INGREDIENTS

  • 2 cup(s) edamame, shelled, frozen, thawed
  • 1/3 cup(s) water
  • 3 tablespoon vinegar, rice
  • 2 tablespoon tahini (sesame seed paste)
  • 2 tablespoon oil, olive, extra virgin
  • 1 clove(s) garlic, minced
  • 1/2 teaspoon salt, Kosher, plus more to taste
  • pepper, black, to taste

PREPARATION

In a food processor combine the edamame, water, rice vinegar, tahini, olive oil, garlic, and ½ teaspoon kosher salt, and process until smooth. Season with black pepper and additional salt to taste.Serving Size: 2 tablespoons

I drained the oil off of the tahini when I opened it, just like I do with our peanut butter.  I also didn’t use oil or salt.

Cooking With Legumes

cooking legumes

Today’s the day.  Today’s the day that I’m finally going to do something with those dried Adzuki beans I just had to get after hearing all about the health benefits of them on the Dr. Oz Show.  http://www.sharecare.com/question/health-benefits-eating-adzuki-beans  Problem is, they have to be soaked, and I’ve never had luck soaking beans.  They always end up being hard.

So, before I started, I needed directions and found this info from Dr. Weil.  Such great information I just had to share.

From Andrew Weil, MD.

Legumes, like whole grains, are a low-glycemic-index food and an important part of the Anti-Inflammatory Food Pyramid. They are rich in vitamins, minerals and fiber; delicious if prepared properly; and among the most inexpensive foods you can buy – the ultimate refutation of the notion that “you have to be rich to eat healthy.”

Legumes are the seeds of the plants in the Fabaceae family – a family that includes beans, lentils, soybeans, peas, peanuts, and even alfalfa and clover. They are exceptionally healthy foods for humans and animals, with the added bonus of being excellent for the environment: their roots fix nitrogen in the soil, reducing the need for petroleum-based fertilizers.

Legumes in the diet usually refers to pulses – the edible seeds of annual leguminous plants that are harvested dry for consumption. In other words, these are the dry beans and lentils you can find in the bulk bins of any natural food store.

Beans and lentils are rich in folic acidmagnesiumpotassium, B vitamins, complex carbohydrates and soluble fiber, and, at 20-25% protein by weight, are a go-to for vegetarians and vegans.

The American Diabetes Association, the American Heart Association and the American Cancer Society all recommend legumes as one of the most important food groups for disease prevention and optimal health. Due to their blend of fiber, protein and nutrients, legumes aid in blood sugar regulation more than almost any other food group, a key quality for diabetics and those concerned with maintaining stable insulin response.

Legumes are also heart-healthy; their high fiber content lowers cholesterol and triglyceride (blood fat) levels. A study of over 15,000 middle-aged men across the U.S., Europe and Japan for 25 years found the consumption of legumes was associated with an 82% reduction in risk of death from heart disease. Most varieties of beans and lentils are also high in folate, a vitamin that helps prevent the build-up of the amino acid homocysteine – elevated levels of which are a major risk factor for heart attack and stroke.

Cheap, healthful, versatile and delicious, there’s a reason pulses like beans and lentils are a staple  throughout the world. Whether you enjoy them as dips and spreads like hummus, paired with nutritious whole grains such as the ever-popular beans and rice, or merely to bulk up soups, stews and salads, they deserve a prominent place in your anti-inflammatory kitchen!

General tips on cooking with legumes:
This guide is for cooking dried legumes from scratch, which is by far the most inexpensive, fresh and tasty  way to enjoy them. However, canned beans can be a good choice in a pinch. If you opt for canned, look for varieties that do not contain chemical preservatives, and be sure to rinse them thoroughly to remove excess sodium that may have been included in the canning liquid.

Some dried beans such as black, navy and kidney beans are found in typical supermarkets, but you will have better luck finding more obscure beans, such as adzuki beans and unique lentil varieties at your local natural foods store or ethnic market. For all dried legumes:

  • Opt for organic varieties from the bulk bins of health food stores whenever possible – they have higher turnover rates, which improves the likelihood of freshness.
  • Store in airtight containers in a cool, dry place that is not in direct sunlight. Generally, if done properly, they can be stored up to one year.
  • Before preparing, it is advisable to spread them out on a light surface to check for and remove any small stones, spoiled beans or other debris. Then, place in a strainer and rinse under cool water.

Almost all legumes – split peas and lentils being the exceptions – should be soaked prior to cooking. Soaking improves digestibility and decreases cooking time. Place rinsed, dried beans in a pot and add water until it is roughly three inches above the beans. Cover the pot and place in the refrigerator for at least one hour for small beans, six hours or overnight for larger varieties. Then drain the soaking water – don’t use it for cooking, as it’s full of difficult-to-digest starches that can cause flatulence and other digestive woes.

The instructions in the list below are for stovetop preparation in a pot. But you can also use a pressure cooker for most of these beans, which can reduce cooking times by up to 80 percent. See the instructions that were included with your cooker for details on the amount of liquid needed and cooking times.

You can also cook your legumes in vegetable stock instead of water for added flavor, but do not add any salt or acidic ingredients like tomatoes or lemon juice – either will toughen the beans and greatly increase cooking time. As a general rule, wait until beans are done or nearly done cooking before seasoning.

To further reduce the gas-producing properties of beans, add a large strip of dried kombu seaweed to the pot of beans and water prior to boiling. Remove the kombu once cooking is finished. You can find kombu in your local natural foods store or in ethnic markets. Adding a slice or two of ginger or some fennel or cumin seeds can also help. Additionally, skimming and discarding the foam during boiling is also an effective means of gas reduction.

To cook: Refill the pot with fresh, cold water for cooking (three cups per cup of soaked beans is a good general rule, but optimal amounts for each legume variety are provided). Bring to a boil in a pot with a lid. Once boiling, reduce to a simmer, tilt the lid slightly to allow steam to escape, and leave to cook for the designated time. Beans are done when they are tender; though if you desire an even softer texture (useful for some recipes that call for mashed beans) simply cook them longer. Try these legumes as part of a healthy diet plan:

http://www.drweil.com/drw/u/ART03206/Cooking-With-Legumes.html

3 Steps to Controlling Cholesterol Naturally by Dr. Neil D. Bernard MD.

By Neal D. Barnard, MD Adjunct Associate Professor of Medicine at the George Washington University School of Medicine President of the Physicians Committee for Responsible Medicine in Washington, DC Author of the 21-Day Weight Loss Kickstart If you have a high cholesterol level, you are no doubt looking for a safe and effective way to bring it down. Medications are one way, but foods have more power than you might have imagined. Carefully chosen, foods can rival the power of prescription drugs. Needless to say, be sure to speak with your doctor before staring any new treatment plan. Cholesterol problems can be dangerous, so you will want to be sure your doctor monitors how you are doing and advises you along the way. Here are three steps for using foods to tackle cholesterol: Step 1: Favor Foods From Plants When I was growing up in North Dakota, my mother cooked up bacon for her children’s breakfasts, lifting the sizzling strips out of the grease with a fork and setting them on a paper towel to drain. Then, she carefully poured the hot grease into a jar to save it. She did not put the jar in the refrigerator; it went straight into the kitchen cupboard. She knew that as bacon grease cools, it turns solid and does not require refrigeration. The next day, she spooned the bacon grease back into the fry pan and fried eggs in it. The fact that bacon grease is solid – as opposed to a liquid oil – is a sign that it is high in saturated fat (sometimes called “bad” fat), because it causes your body to make cholesterol. The big contributors of saturated fat in your diet are meats, dairy products, and eggs. The more you replace these products with plant-based foods, they better off you’ll be. Fish are a bit of a mixed bag. Fish fat contains some omega-3 fats, also called “good fats,” which are healthier in some ways that other animal fats. However, 70 to 85 percent of fish fat is not omega-3. It is a mixture of plain old saturated fat and various other fats that offer no health benefits. Cholesterol Is Not the Same as Fat Fat is the yellow layer under a chicken skin or the white stripes in marbled beef. But cholesterol is not the same as fat. Cholesterol is invisible, hiding mainly in the lean portion of meats, in the membranes that surround each cell in an animal’s body. So a bite of chicken, for example, has fat under the skin and in between the muscle cells, as well as cholesterol lurking in the cell membranes that surround each cell. But if you were to check the cholesterol content of vegetables, fruits, and other foods from plants, their labels would indicate a big zero. So when you set aside animal products, you get a double benefit. You are getting no animal fat and essentially no cholesterol. The result can be a big improvement on your blood cholesterol test. Step 2: Skip Trans Fats If you look at the food label on a pack of potato chips or a snack pastry, you might see the words “partially hydrogenated vegetable oil.” Also called trans fats, these oils raise cholesterol, just like animal fats. Avoiding them is easy as searching for “partially hydrogenated oil” on the food label. Instead of a snack pastry, how about an apple or an orange? They never have a drop of trans fat. Step 3: Use Special Cholesterol-Lowering Foods For most people, following a plant-based diet and avoiding trans fats lowers cholesterol impressively. But there is one more step you can take. You can choose foods with a special cholesterol-lowering effect. Red Yeast Rice Around 800 AD in China, it was found that red yeast cultivated on rice produces compounds that are good for health. But it was not for another 1200 years that it was discovered that the compound produced in red yeast rice is actually lovastatin – the same compound that is marketed as the cholesterol-lowering prescription drug Mevacor. It reduces cholesterol production in the liver. Although red yeast rice is widely available without a prescription and appears to have fewer side effects compared to statin drugs, it is important to remember that it is, in effect, a natural pharmaceutical that should be used under a physician’s direction. A typical regimen would be 1200 milligrams twice per day.   Oyster Mushrooms Oyster mushrooms contain lovastatin, just as red yeast rice does. But they also contain beta-glucans, which help the body eliminate cholesterol. A typical serving would be about one-half cup. Click here for a Linguine With Seared Oyster Mushrooms recipe. The Power Combo: A Portfolio of Cholesterol-Lowering Foods At the University of Toronto, Dr. David Jenkins discovered that by combining specific foods, you can achieve a cholesterol-lowering effect that compares very favorably with that of medications. In his research, Dr. Jenkins asked a group of patients to avoid animal products and to choose from a “portfolio” of special foods. The result was quick and dramatic. Their LDL (“bad”) cholesterol fell nearly 30 percent in four weeks –essentially the same drop as is seen with cholesterol-lowering drugs.1 Here is the combination that did the trick: Foods Rich in Soluble Fiber Oats, beans, okra, and barley are rich in soluble fiber, which helps your body eliminate cholesterol. How about starting your day with a bowl of old-fashioned oats? If you chose cold oat cereals, top them with soy milk, almond milk, rice milk, or other non-dairy milk. For lunch, have baked beans, black beans, hummus (made from chickpeas), split pea soup, lentil soup, or other varieties. If beans give you a bit of gas, have smaller servings and be sure they are cooked until very soft. Barley is a great addition to soups. Or add it to rice for added flavor. Okra is a southern staple, but it is a healthy addition to any diet in soups, stews, or curries.

Soy Soy products replace cholesterol-laden meats and dairy products, and they have a cholesterol-cutting effect of their own, reducing your liver’s tendency to produce cholesterol. Enjoy a glass of soymilk, an edamame appetizer, or tofu or tempeh in a stir-fry instead of chicken. Almonds and Walnuts These nuts contain natural sterols that reduce cholesterol. You might have about one ounce per day (one small handful). To avoid overdoing it with nuts, use them as a topping for a salad, rather than a snack. Cholesterol-lowering Spreads Instead of butter or margarine, why not choose a spread that blocks the absorption of cholesterol? Benecol light, for example, is made with natural plant stanols that come from pine trees, and it has a significant cholesterol-lowering effect. The idea is to add each of these foods to your routine, to get a powerful cholesterol-lowering effect. You will very likely find that you have more power over your health than you ever imagined. At the Physicians Committee for Responsible Medicine, we have a free 21-Day Kickstart program that will help you try out a healthy plant-based diet. You’ll see it at PCRM.org. Reference 1. Jenkins DJ, Kendall CW, Marchie A, et al. Direct comparison of a dietary portfolio of cholesterol-lowering foods with a statin in hypercholesterolemic participants. Am J Clin Nutr. 2005;81:380–7. http://www.doctoroz.com/videos/3-steps-controlling-cholesterol-naturally#cmpid_TW_Link

Ann Esselstyn: 8 Tips on Healthy Eating

Guest post: Ann Esselstyn:8 tips on healthy eating.

April 5, 2012

We might be biased, but we think that Ann Esselstyn is the best food coach around! Here are her tips on healthy eating:

“I am not a chef.  I don’t peel anything and if it looks even a little bit complicated, I don’t make it.  What we have found is that eating plant based  WITHOUT OIL is delicious, easy and  above all magical.

Follow 8 principles and you may well find yourself becoming PLANT PERFECT!

1. Eat oats (Old Fashioned) for breakfast, any way you can as oatmeal, as a cold cereal as we do with alternative milk and fruit or in waffles or pancakes or just put  your cereal bowl with oats, banana and alternative milk and a table spoon of flax seed into your waffle iron and you have your oat breakfast in waffle form  There are delicious ways to use steel cut  oats too.  Oats help lower cholesterol and also reduce artery inflammation.  Find the breakfast  with oats you love then eat it EVERY DAY!!!

2. Eat GREENS especially leafy greens as well as all the symphony of rainbow colored vegetables.  Cooked or raw vegetables are king!  Make leafy greens like Kale, collards and Swiss chard the nest on which you put your food, mix greens into your food or pile greens on the side of your plate.  Make kale sandwiches , mix greens into soup, cook kale, etc. cut in small pieces into pasta 4 minutes before it is done, then drain and you have a meal in one or mix a bunch of greens into pasta sauce and spread on your whole wheat, no oil pizza crust (seewww.samisBakery.com on line for an awesome millet/flax pizza crust) and top with vegetables of your choice.  Never cheese.

3. Eat Beans and Lentils instead of meat and dairy.  All lentils are delicious.  Try red lentils in soup.  They cook quickly and make the soup a nice color.  Put beans in salads.  Hummus made without tahini or oil  has become our mayonnaise as a sandwich spread or dip for vegetables and crackers and even part of our favorite salad dressing.   Our main party dish is brown rice and black beans piled high with chopped tomatoes, thawed frozen corn, chopped green onions, water chestnuts, chopped cilantro, chopped arugula, chopped peppers, etc. and topped with salsa, low sodium tamari or if you don’t have heart disease with guacamole.  AVOID all the highly processed fake soy meats and any of the vegan cheeses, which have lots of oil in them.

4. Eat WHOLE  Grains.  Be sure that the word WHOLE is in front of wheat or rye in the ingredient list.   If not then it is just white flour fancied up to sound impressive.  Check also to be sure that there is no added oil in the bread.  Ezekiel makes many wonderful sprouted grain products available in the frozen food departments of health food stores. The Ezekiel Tortilla wraps are excellent and useful for everyday or parties.  Fill them with your choice and then roll them up and bake them for 10 minutes in a 450 degree oven.  Delicious!  Use whole wheat pastry flour or barley flour in baking instead of white flour.

5. Eliminate oil! Empty all oil, even virgin olive oil out of your cupboards then you CAN’T use it.  Instead any liquid works.  Vegetable broth (no sodium), water, wine, beer, orange juice, carrot juice, vinegar all work in stir -frying.  Instead of oil in baking, use applesauce, baby food prunes, bananas.    Finding a salad dressing you love is a challenge at first but there are so many possibilities out there you will soon never miss the oil filled ones.

6. Drink WATER! You can’t go wrong with water.  You can flavor it with a splash of  orange or apple, etc. juice occasionally.  Never drink juices!  And absolutely never drink pop, with or without added sugar.

7. Avoid sugar and salt as much as possible.   Save sugar for birthdays or special holiday treats.  Instead put grapes in your freezer for an amazing sweet treat or freeze bananas or mangoes and blend them in a strong blender for delicious “ice creams. “  Look at the government label for the amount of salt in a product.  No added salt is ideal or aim for the salt content being equal to the calorie content.  Instead of salt add vinegar, lemon juice,  lime juice or hot sauces.  You will lose your taste for salt before you know it.

8. Read Labels, especially the ingredients.    You will be surprised that often proclaimed zero fat products have oil listed in the ingredients.  The government allows anything under .5 grams of fat to be called FAT FREE.

Fill up with all the great plant based food.  Life is GOOD!!!”

Thanks Ann for the great tips!

Here are some of Ann’s favorite recipes:

Black Beans and rice

E2 Almighty health wrap

Kale, lemon, cilantro sandwich

Ann’s panini with spinach, mushrooms and hummus

reprinted from:  http://engine2diet.com/the-daily-beet/guest-post-ann-esselstyn8-tips-on-healthy-eating/

How to Meet Your Protein Needs without Meat

How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources

— By Sarah Haan, Registered Dietitian and Nicole Nichols, Health Educator
SparkPeople advertisers help keep the site free! Learn more

Eating a vegetarian diet can be very healthful and rewarding. However, most vegetarians—including soon-to-be vegetarians and their meat-eating loved ones—are concerned about getting adequate protein. Most people are accustomed to getting protein from meat, but what else contains protein? Aren’t plant-based proteins “incomplete” or lower quality?Fortunately, with a bit of extra attention, you won’t have any trouble meeting your protein needs just because you give up meat. There are so many protein-packed vegetarian options! Did you know that most foods, including vegetables, have some of the essential muscle-building nutrient? Without looking closely, it is easy to miss some great sources. (Who knew a cup of broccoli had 3 grams!)Nuts, seeds, soy products, cereal, eggs and dairy are all good meatless protein choices. These groups of food each contain different amino acids (the building blocks of proteins) and different levels of protein quality. There is no need to consume certain foods in special combinations as nutritionists once thought! When your diet includes a variety of each of these types of foods, you can rest assured that you’re consuming all the amino acids you need for muscle growth and cell repair.

Nuts
Nuts provide a good dose of protein along with some heart-healthy fatty acids and antioxidants (vitamins A and E). They are also packed full of fiber. Take your pick! Many nuts have a significant source of protein ready to work for your body. Peanuts, almonds, pistachios, cashews, and pine nuts are among the highest in protein, while chestnuts and hazelnuts, although they do still have some protein, are the lowest. Think out of the box when you’re adding nuts to your diet. They can be grated, toasted, ground or eaten raw and are great when combined with salads, wraps, soups and stews and baked goods. But pay special attention to portion size! Nuts are a great source of many nutrients, but do come with a hefty dose of calories, thanks to the healthy fats they contain. A single serving is just 1 oz! Many nuts are best when stored in a refrigerator, which helps keep their fats from going rancid (for up to 6 months).

Nuts, 1/4 cup Protein Calories Fat
Peanuts, raw 9 g 207 18 g
Almonds, dry roasted 8 g 206 18 g
Pistachios 6 g 171 14 g
Hazelnuts 5 g 212 21 g
Pine nuts 5 g 229 23 g
Cashews, raw 5 g 197 16 g
Walnuts 4 g 164 16 g

Seeds
Seeds are another great way to grab a few grams of protein and many other nutrients. Healthful unsaturated fats, as well as phytochemicals, make seeds a powerhouse for heart disease and cancer prevention. Just a quarter cup of pumpkin seeds (also called pepitas) has 8.5 grams of protein. Add this amount to a salad or eat them plain for a quick snack. Sunflower seeds are easy to add to pasta or salads, or sandwich wraps, while sesame seeds are easily ground and sprinkled onto steamed veggies for a protein dusting.

Seeds (1/4 cup) Protein Calories Fat
Hemp seeds 15 g 232 18 g
Pumpkin seeds, roasted 9 g 187 16 g
Flaxseed 8 g 191 13 g
Sunflower seeds, roasted 8 g 205 18 g
Sesame seeds, roasted 6 g 206 18 g

Legumes
Dried peas, beans and lentils belong to a group of food known as “pulses” or “legumes.” Aside from soybeans, these plants have a very similar nutrient content, which includes a good dose of protein. On average, they have about 15 grams of protein per cup, and tagging along with the essentials protein are fiber and iron. Adding beans, lentils and dried peas to your meals is a great way to replace meat (a beef burrito can easily become a black bean burrito, for example) while still getting your much needed protein. Add pulses to soups, salads, omelets, burritos, casseroles, pasta dishes, and more! Make bean dips (such as hummus, which is made from garbanzo beans, or black bean dip) to spread on sandwiches and use as protein-packed dips for veggies or snack foods.

Legumes, 1 cup cooked Protein Calories Fiber
Soybeans 29 g 298 10 g
Lentils 18 g 230 16 g
Split peas 16 g 231 16 g
Navy beans 16 g 258 12 g
Garbanzo beans (chickpeas) 15 g 269 12 g
Black beans 15 g 227 15 g
Kidney beans 15 g 225 11 g
Lima beans 15 g 216 13 g
Pinto beans 14 g 234 15 g

Soy
Soybeans are a complete protein that is comparable in quality with animal proteins. Eating soybeans (and foods made from soybeans) has been growing trend in America for only five decades, but this protein-rich bean has been a staple in Asia for nearly 4,000 years! This plant powerhouse is used to create a variety of soy-based foods that are rich in protein: tofu, tempeh, textured vegetable protein (TVP, a convincing replacement for ground meat in recipes), soymilk and “meat analogs,” such as vegetarian “chicken” or faux “ribs” are all becoming more popular as more Americans practice vegetarianism. To learn more about using tofu, read Tofu 101. To learn how soy may impact your health, click here.

Soy Foods Protein Calories Fat
Soybeans, 1 cup cooked 29 g 298 10 g
Tempeh, 4 oz cooked 21 g 223 13 g
Edamame, 1 cup shelled 20 g 240 10 g
TVP, 1/4 cup dry 12 g 80 0 g
Soy nuts, 1/4 cup roasted 11 g 200 1 g
Tofu, 4 oz raw 9 g 86 5 g
Soy nut butter, 2 tablespoons 7 g 170 11 g
Soymilk, 1 cup sweetened 7 g 100 0.5 g
Soymilk, 1 cup unsweetened 7 g 80 0.5 g

Grains
In a culture that focuses largely on wheat, it’s easy to overlook the many types of other grains available to us. Some of these grains are very high in protein and can be included in your diet for both whole-grain carbohydrates and muscle-building protein. Quinoa is unusually close to animal products in protein quality, making it an excellent grain to replace white rice or couscous. It can also be cooked and mixed with honey, berries and almonds in the morning for a protein-packed breakfast. Other grains high in protein include spelt, amaranth, oats and buckwheat. Choose whole-grain varieties of cereals, pastas, breads and rice for a more nutritious meal.

Grains Protein Calories Fiber
Amaranth, 1 cup cooked 9 g 238 9 g
Quinoa, 1 cup cooked 9 g 254 4 g
Whole wheat pasta, 1 cup cooked 8 g 174 6 g
Barley, 1 cup cooked 7 g 270 14 g
Spelt, 4 oz cooked 6 g 144 4 g
Oats, 1 cup cooked 6 g 147 4 g
Bulgur, 1 cup cooked 6 g 151 8 g
Buckwheat, 1 cup cooked 6 g 155 5 g
Brown rice, 1 cup cooked 5 g 216 4 g
Whole wheat bread, 1 slice 4 g 128 3 g
Sprouted grain bread, 1 slice 4 g 80 3 g

Dairy
If you consume milk products, dairy is a great way to add some extra grams of protein to your day. Low-fat milk, cheese and yogurt are easily accessible, quick to pack and fun to incorporate into many meals and snacks. Whether you’re drinking a cup of skim milk with your dinner or grabbing some string cheese before you run errands, you can pack about 8 grams of protein into most servings of dairy. You’re also getting some bone-building calcium while you’re at it! Keep in mind that low-fat varieties of milk products are lower in calories and fat, but equal in calcium to the full-fat versions; low-fat varieties may also be higher in protein.

Dairy Protein Calories Fat
Fat-free cottage cheese, 1 cup 31 g 160 1 g
2% cottage cheese, 1 cup 30 g 203 4 g
1% cottage cheese, 1 cup 28 g 163 2 g
Fat-free plain yogurt, 1 cup 14 g 137 0 g
Low-fat plain yogurt, 1 cup 13 g 155 4 g
Parmesan cheese, 1 oz grated 12 g 129 9 g
Whole milk yogurt, 1 cup 9 g 150 8 g
Goat’s milk, 1 cup 9 g 168 10 g
1% milk, 1 cup 8 g 102 2 g
Swiss cheese, 1 oz 8 g 106 8 g
2% milk, 1 cup 8 g 121 7 g
3.25% (whole) milk, 1 cup 8 g 146 8 g
Low-fat cheddar/Colby cheese, 1 oz 7 g 49 2 g
Part-skim mozzarella cheese, 1 oz 7 g 72 5 g
Provolone cheese, 1 oz 7 g 100 8 g
Cheddar cheese, 1 oz 7 g 114 9 g
Blue cheese, 1 oz 6 g 100 8 g
American cheese, 1 oz 6 g 106 9 g
Goat cheese, 1 oz 5 g 76 6 g
Feta cheese, 1 oz 4 g 75 6 g
Part-skim ricotta cheese, 1 oz 3 g 39 2 g

Eggs
Eggs contain the highest biologic value protein available. What this means is that an egg has a near perfect combination of amino acids within its shell; when assessing protein quality of all other foods (including meat), nutrition experts compare them to the egg. This doesn’t mean that all other sources of protein are less healthful or less important but does mean that an egg is an awesome way to get a few grams of protein. At 6 grams for one large egg, there are endless ways to add it to your diet. Salads, sandwiches, breakfasts or snack—an egg can fit in anytime!

Eggs Protein Calories Fat
Egg, 1 boiled 6 g 68 5 g
Egg white, 1 cooked 5 g 17 0 g
Liquid egg substitute, 1.5 fl oz 5 g 23 0 g

As you can see, protein is EVERYWHERE in our diet, and even without meat you can get enough every day; you just have to look in the right places! For more ideas for using these various plant-based proteins, check out our dailySpark series, Meat-Free Fridays for recipe and cooking ideas!

Selected Sources
Information Sheet: Protein from The Vegetarian Society (VegSoc.org)

Various nutrient profiles from The World’s Healthiest Foods (WHFoods.com)


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About The Author

Sarah HaanSarah Haan
Sarah is a registered dietitian with a bachelor’s degree in dietetics. She helps individuals adopt healthy lifestyles and manage their weight. An avid exerciser and cook, Sarah likes to run, lift weights and eat good food. See all of Sarah’s articles.

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