So You Don’t Like Tofu? What You Must Know

“TOFU, Just the word brings up images of crazy, crunchy hippies.  I bought the container and let it sit in my fridge until it expired.  Then I did it again.  I knew I wanted to try it, but I really didn’t know how.  Finally I read a description that changed my mind.  It said something along the lines of,

‘You can’t not like tofu.  It’s like saying you don’t like flour.  No one eats a handful of flour and no one eats a plain slice of tofu.  It’s an ingredient, and you find the recipes you like.  If you don’t like the outcome, you try it in something else, as you would most other ingredients.’

 Okay, so I had to find a recipe…”

Kathy Preston, The Lean

Anti-Cancer Easy Curry Turmeric Tofu Stir Fry with Fresh Cabbage Recipe

 

We got a couple cabbages and red onions from the stand down the road, and were wondering what to do with them.

I was feeling creative and just made this super filling, super healthy dish.  Cabbage, carrots, squash, onions, tofu, curry, garlic, ginger, turmeric,  and broccoli are cancer fighters straight off Dr. Oz’s Anti-Cancer Shopping List. http://www.doctoroz.com/videos/anti-cancer-shopping-list .

No real measurements.  Just use what you have and add to taste.  What could be easier?

2 portions from bag Normandy Blend frozen vegetables, thawed and microwaved a few minutes

sliced fresh cabbage

diced red onion or an onion

2 servings tofu, organic, non gmo

Vegetable Broth (no salt)

Curry, turmeric, ginger, chopped garlic, freshly ground pepper, cayenne, Nutritional Yeast, Bragg’s Liquid Aminos or low sodium soy sauce non gmo

Pour some veg. broth in bottom of cast iron skillet.  Cooking in cast iron adds iron to your dish.  Heat on med/high.

Cut tofu into 2 slices.  Sprinkle with turmeric and Liquid Aminos.  When broth is hot, add tofu and heat on both sides.  Set aside.

Add onions and cabbage to skillet.  Cook a couple minutes.  Add bag of vegetables, more broth, Liquid Aminos, curry, turmeric, cayenne, freshly ground pepper, ginger.  Cook to desired doneness.

Put tofu slices in bottom of serving dish and heap with vegetables and broth.  The hot veggies and broth will reheat your tofu.  Sprinkle with cayenne & Nutritional yeast.

Serving for 2.

21 Foolproof Vegan Recipe Substitutions

by Mykalee McGowan

It was once known as the diet of hippies and extreme animal lovers, but not anymore. Veganism is slowly becoming mainstream as professional bodybuilders and celebs from Mike Tyson to Bill Clinton — not to mention some normal folks — transition to the vegan lifestyle.

The vegan diet means eliminating all animal products on the plate. So most vegans steer clear of meat, dairy, eggs, and even honey. Some vegans are motivated by humanitarian concerns, but the vegan diet has some potential health benefits, too, like a reduced risk of heart disease, Type 2 diabetes, and cancer^[1]. Still scared to try the V-word? We’ve rounded up 21 delicious substitutions that can help ease the blow.

Meat

1. Tofu (firm or extra firm): One of the most common substitutes for meat, tofu has a light, fluffy texture. Half a cup packs 10 grams of protein, about half the quantity of protein in the same amount of chicken. (So make sure to add some nuts or sesame seeds when replacing meat with tofu.) Tofu stars in a range of dishes, from vegan lasagna to this summer salsa dish, but there are a fewcooking tips to keep in mind to avoid a tasteless meal.

2. Seitan: Made from wheat gluten, seitan has almost as much protein and less fat than the same amount of ground beef. Even though seitan doesn’t pick up flavors as well as tofu, the texture is more meat-like. It’s a great replacement for meat in beef and chicken main dishes — try this veganteriyaki recipe.

3. Textured Vegetable Protein (TVP): TVP doesn’t exactly sound appealing: It’s basically defatted soy flour (meaning the oils were removed during processing) that comes in the form of granules. But a lot of people find TVP quite tasty — and nutritious. It’s not only a good source of protein, but it’s also rich in fiber, a key nutrient for digestive health. And no need to forgo tacos andchili — TVP’s a great substitute for ground beef or ground turkey!

4. Tempeh: Tempeh is made from whole soybeans, meaning it has a pretty bumpy texture. The meat substitute is packed with protein (about 15 grams per half-cup serving), fiber, and all sorts ofantioxidants. The next time a BLT craving hits, skip the bacon and opt instead for a “TLT.” (That’stempeh, lettuce, and tomato.)

5. Chickpeas: Also known as Garbanzo beans, chickpeas are rich in protein (12 grams per cup) and folate, important for red blood cell production and proper brain function. Some great vegan chickpea choices include falafel and “Tu-no,” a vegan tuna recipe that may leave you free of the sea forever.

Cheese

6. Nutritional Yeast: Another meat replacement that’s way more appetizing than it sounds,nutritional yeast is a good source of protein and vitamin B12. Plus it’s a good option for those watching their blood pressure, with about 9 mg of sodium per ounce compared to about 428 mg in the same amount of Parmesan cheese. Still dreaming of Parmesan-covered spaghetti? Sprinkle on some nutritional yeast for some cheesy flavor on pastas and in sauces, like mac and cheese!

7. Soy Cheese: For vegan cheese lovers, this food is almost like magic. Soy cheese melts, spreads and tastes like the real thing — without all the saturated fat! Use soy cheese in all traditional cheese dishes, like fancy fondue. But keep in mind soy cheese doesn’t usually provide as much protein or calcium as most types of milk cheese, so add some nuts or another protein source to a cheese-free meal. Abracadabra!

Milk

8. Soy Milk: One of the most common milk substitutes, soy milk is a nutritional superstar. Some brands pack protein, vitamin D, and 15 percent more calcium than skim milk. With its light taste, soy milk can replace cow’s milk in almost any dish — even doughnuts!

9. Rice Milk: Made from the liquid of ground rice, rice milk is a light-tasting, low-cholesterol alternative to cow’s milk, with about the same amount of calcium. Try it chilly in this ice cream recipe.

10. Almond Milk: Compared to cow’s milk, almond milk is about equal in calories and even higher in healthy fats and antioxidants. This thick milk is great for baking goodies, like this marbled banana bread.

11. Hemp Milk: Yes, hemp milk is made from hemp seeds, marijuana’s cousins. But the high we get from drinking this stuff is from the awesome nutrients. Hemp milk is a great source of omega-3fatty acids, which can help reduce inflammation and improve brain function. (But bones, beware: Hemp milk doesn’t have as much calcium as whole milk, so be sure to get extra calcium from othernon-dairy sources.) Pour it on cereal or in a mocha latte for a delicious milk-free delicacy.

12. Oat Milk: Surprised to hear there’s such a thing as milk made with oats? Don’t be. Oat milk can improve hair and skin health and provide a ton of fiber and iron. It’s lighter in taste than cow’s milk, can replace milk in a variety of recipes, and anyone can make it! Try the cashew version for an extra kick.

13. Coconut Milk: Go cuckoo for coconut milk. This low-calorie liquid packs protein plus vitamins and minerals like magnesium, which aids the muscular system. (The only downside is coconut milk doesn’t have quite as much calcium as cow’s milk.) Coconut milk is great in creamy sauces, especially curry sauces.

Eggs

14. Tofu (silken or soft): Just like an egg, tofu is a great source of protein. (A half-cup serving of tofu has 10 grams of protein; one large egg has 6 grams.) Tofu tastes great in heavy egg dishes likequiche and omelets. Or scramble tofu with some veggies for a nutritious breakfast.

15. Apple Sauce: Using unsweetened apple sauce in vegan baked foods is not only a creative way to replace eggs, but also cuts down on cholesterol. Use ¼-cup applesauce for every egg the recipe calls for, like in raspberry truffle brownies.

16. Flax Seeds: When it comes to baking, flax seeds are a great, if unexpected, substitute for eggs. The seeds turn baked goods from sweet treats into awesome sources of Omega-3 fats and fiber. Remember to ground the flax seeds or buy flaxseed meal before baking. (If not, prepare to eat some chunky muffins.) Then give this gingerbread flax muffin recipe a try.

17. Mashed Bananas: An egg and a banana might look pretty different, but they’re both great binding agents (the stuff that holds all the ingredients together). Use mashed banana as an alternative binding agent in different baking recipes for some potassium-rich cakes or chocolate chip muffins.

Butter

18. Coconut Butter: A nutritious, delicious butter alternative, coconut butter has absolutely no cholesterol. (Regular butter has about 33 milligrams per tablespoon.) Coconut butter’s also packed with nutrients that aid in brain function, immunity, and weight loss. Craving chocolate? Try this mouthwatering fudge recipe.

19. Soy Margarine: This spread might as well be called, “I can’t believe it’s not dairy!” Soy margarine’s as versatile as regular butter and tastes strikingly similar. And unlike regular butter, soy margarine contains no whey, lactose, or casein (all animal products). These crepes require soy margarine or another vegan spread. 

Honey

20. Agave Syrup: Even though it’s made from the same plants responsible for tequila, agave syrup won’t give us that happy-hour buzz. Still, as a honey substitute, it doesn’t disappoint. Agave syrup is sweeter than sugar and thinner than honey — but it can also be filled with fructose and calories, so use it sparingly. Agave syrup’s a great sweetener for teas, juices, desserts, anddressings.

21. Maple Syrup: It’s the secret Aunt Jemimah’s kept for too long: Maple syrup is a great alternative to honey. It’s full of antioxidants, zinc, iron and potassium, nutrients that help boost heart health and the immune system. Plus it’s usually lower in sugar and calories than honey. And flapjacks won’t be the only treat doused in sweet goodness: Maple syrup can also replace honey as an oatmeal topping and even sweeten up blueberry pie.

Did we miss any of your favorite vegan products? Let us know in the comments below!

Works Cited

1. Position of the American Dietetic Association: vegetarian diets. Craig, W.J, Mangels, A.R., American Dietetic Association. Andrews University, Berrien Springs, MI. Journal of the American Dietetic Association 2009;109(7):1266-82. [↩]

http://greatist.com/health/vegan-recipe-substitutions/?utm_source=pulsenews&utm_medium=referral&utm_campaign=Feed%3A+greatist+%28Greatist+-+Health+and+Fitness+Articles%2C+News%2C+and+Tips%29

The Dairy Product Industry Needs to Stop Milking School Lunches

Make sure you watch the video.

The Dairy Product Industry Needs to Stop Milking School Lunches

The dairy product industry has been milking school lunches for profit since the National School Lunch Program was introduced more than a half century ago. The federal government spends more money on dairy products than any other food item in the school lunch program. But it’s time to get milk out of school lunches. Abundant research shows milk does not improve bone health and is the biggest source of saturated (“bad”) fat in the diet—the very fat that Dietary Guidelines push us to avoid. So PCRM recently petitioned the USDA to stop requiring milk in school lunches.

The nutritional rationale for including milk in school meal programs was based primarily on its calcium content. Milk was presumed to promote bone health and integrity. Time and again, this has proven false. Milk-drinking children do not have stronger bones than children who get their calcium from other foods.

A study published by the American Medical Association in the Archives of Pediatric and Adolescent Medicine this year showed that active children who consume the largest quantities of milk have more bone fractures than those who consume less. This was not surprising. Prior studies show that milk consumption does not improve bone health or reduce the risk of osteoporosis and actually creates other health risks.

Milk is the number one source of saturated fat in children’s diets. One in eight Americans is lactose intolerant. More than 1 million U.S. children struggle with milk allergies, the second most common food allergy. And milk also contains sugar in the form of lactose, animal growth factors, and occasional drugs and contaminants.

Calcium is an essential nutrient. But if children get calcium from milk, they miss the beta-carotene, iron, and fiber in vegetables. Children can get all the calcium they need from nondairy sources such as beans, tofu, broccoli, kale, collard greens, breads, cereals, and nondairy, calcium-fortified beverages, without any of the health detriments associated with dairy product consumption.

In this video, I explain more about eating for healthy bones:

Times have changed. So should school lunches. To safeguard the health and well-being of the nation’s schoolchildren, the USDA should issue a report to Congress recommending that Congress amend the National School Lunch Act to exclude milk as a required component of meals under the National School Lunch Program.

To learn more about the dangers of milk and other dairy products, visit PCRM.org/Health.

http://www.pcrm.org/media/blog/july2012/dairy-product-industry-stop-milking-school-lunch

Vegan Sources for Calcium

10 Must Have Items for a Perfect Vegan Pantry

I agree with everything except the oils.

By Stephanie Rogers, EcoSalon

Stock up on these 10 basic essentials for your vegan pantry including beans, whole grains, non-dairy milk and a variety of seasonings.

Contrary to the assumptions of many a meat eater, vegans don’t solely subsist on lettuce and carrots. But what, exactly, should be stocked in a vegan’s pantry? Anyone looking to make healthy, nutritious meals that are free of animal products should have a few basic ingredients on hand at all times to provide protein, fiber, vitamins and minerals – and let’s not forget flavor. These 10 pantry essentials make sticking to a vegan diet easy and interesting, from beans and whole grains to truffle oils and agave nectar.

Beans, Tofu, Tempeh and Seitan

If there’s one nutrient that Americans tend to focus on when it comes to healthy diets, it’s protein. But no matter what meat-obsessed fad diets imply, it’s easy to get plenty of protein from vegan sources. Beans and tofu are two lean, cholesterol-free options for protein, and they’re incredibly versatile. Canned beans are convenient, but dried beans are cheaper and don’t come with the risk of hormone-altering BPA in the lining of the can. They simply need to be soaked overnight before cooking, or you can whip them up rapidly with a pressure cooker. Firm tofu can be marinated and tossed into just about any dish, while silken tofu is a nutritious addition to smoothies. Seitan is made from wheat gluten and has a meaty texture reminiscent of chicken, and chewy tempeh is a vegan sandwich staple.

Whole Grains & Flours

The difference between whole grains and refined grains goes beyond increased fiber and nutrients. Whole grains are packed with flavor, which translates into tastier dishes and baked goods. Brown rice, quinoa, amaranth, bulgur, spelt, oats, millet, barley and wild rice are a few examples of whole grains that you can incorporate into your diet, and most of them are available in flour form, too. Flours made from quinoa and oats aren’t just for people avoiding gluten – they impart their own particular flavor and texture to recipes like chocolate amaranth quinoa cake.

Non-Dairy Milks

Who needs cow’s milk when there’s almond milk, rice milk, hemp milk, coconut milk and soy milk? Stock your pantry with your favorite varieties of non-dairy milks, each of which has its own particular flavor and texture. Coconut milk and soy milk tend to be richer and heavier, frothing up a little more for satisfying beverages. Rice milk and almond milk have a natural sweetness, and heart-healthy almond milk is appropriately nutty. Soy milk is the highest in protein, and hemp milk has lots of omega fatty acids. Avoid the flavored varieties to cut unnecessary sugar and calories. You can easily make your own almond milk with nothing more than raw almonds, water and a blender.

A Variety of Oils and Vinegars

No kitchen is complete without extra virgin olive oil and white vinegar, no matter what kind of foods you like to eat. Beyond those two absolute basics is a wide variety of vinegars and oils with all kinds of different uses and characteristics. Vinegars include balsamic, red wine, white wine, apple cider, rice and malt. Coconut oil is great for high-heat cooking and baking, sesame oil has lots of flavor for stir-fries and salads, and truffle oils are a luxurious treat. Try oils and vinegars infused with herbs, garlic, chilies and even fruit, too.

Nuts, Seeds & Butters

Head to the bulk bins at your local natural foods store to stock up on a wide variety of nuts and seeds like almonds, cashews, walnuts, macadamia nuts, sesame seeds, flax seeds, sunflower seeds and pumpkin seeds. You can actually use cashews, macadamias and other types of nuts to make your own vegan ricotta cheese. And when it comes to nut and seed butters, don’t be afraid to branch out from the standard peanut and almond varieties – try cashew, hazelnut and sesame.

Nutritional Yeast

Missing cheese? Aside from making your own nut-based ricotta, you can add a cheesy flavor to all kinds of foods using nutritional yeast. This inactive yeast is a great source of vitamin B12, which can be difficult for vegans to get from other sources. Light and flaky, it can be added to popcorn as a topping, melted into margarine and/or non-dairy milk for a cheesy sauce or just tossed into any dish you like.

Healthy Condiments

Most condiments are processed junk full of fat, sugar and sodium. But there are some healthy condiments that can add complex flavors to your vegan dishes, elevating a simple meal to the sublime. Mustard, soy sauce, miso and hot sauces add a huge punch of flavor with just a few drops. Bragg’s Liquid Aminos, a great vegan source of amino acids, is a popular way to add a little bit of savory “umami” flavor to any dish. Agave nectar is a popular vegan sweetener, and fruit preserves are almost always free of animal products.

Herbs and Spices

Like condiments, oils and vinegars, herbs and spices simply make everything taste better. If you’re new to cooking and/or using spices, buy a variety and experiment to see what you like. Most herbs, including parsley and basil, are best used fresh, but some – like bay leaves and oregano – retain lots of flavor when dried. Spices, which are usually the dried seeds, bark or buds of plants, tend to stay fragrant a bit longer. Some basics include chili powder, paprika, onion powder, garlic powder, ginger, nutmeg, cinnamon, turmeric and black pepper. Dried mushrooms are another delicious source of umami flavor.

Canned Fruits and Vegetables

Canned goods generally aren’t the best when it comes to flavor and texture, with many canned veggies – like green beans – barely resembling their fresh or frozen brethren. But they do have their use, especially as emergency back-ups and for quick meals. Home-canned fruits and vegetables tend to be superior in flavor to commercially canned goods. Tomatoes are one item that change in a positive way when canned; their flavors become richer and more concentrated, making them ideal for sauces.

Fresh Fruits and Vegetables

While most fresh fruits and veggies need to be refrigerated, some are ideal for pantry storage. The dark, cool and dry environment of a pantry (or a shelf out of direct sunlight) can help preserve onions, garlic, potatoes, sweet potatoes and winter squash. For best flavor and texture, tomatoes should also be stored at room temperature until ripe.

http://www.ecorazzi.com/2012/07/05/10-must-have-items-for-a-perfect-vegan-pantry/

Conversations with a Meat Eater

Conversations with a meat eater generally go like this:

“You are vegan?”

“Yes.”

“Do you eat chicken?  What about fish?”

“No.  No.”

“How do you get your protein?”

It is at this point that we, vegans, have a choice about how to have a conversation that is informative and perhaps even inspirational.  The protein question gets everyone going because for some protein is a synonym for meat.  Suggesting that it is not necessary (or healthy) to eat meat goes right to the heart of the issue, which is that we have been taught to believe something and, because it is a way of life, most people don’t question it.

“We eat beans, lentils, tofu, tempeh, spinach, peas, walnuts, cashews, almonds, quinoa, millet, etc.”

“Aren’t you hungry?  Don’t you need to eat meat to get iron?”

“Not hungry, I eat all day long!  And I especially love to indulge in homemade cookies.  No, you don’t need to eat meat to get iron.  I get it from broccoli, walnuts, lentils, spinach, oats…”

“But…”

Sometimes meat eaters stop here, nod and wish me luck mumbling something about making sure I eat enough.  Others want to debate the protein issue.  I am fully armed with answers based on my own experience and my Certificate in Plant-Based Nutrition from Cornell.

The bottom line is this: there are no nutrients in animal based foods that are not better obtained from plant-based foods.  Plants have protein too!

It is interesting that a vegan never questions a meat eater’s ability to take in all of the nutrients necessary for a balanced and healthy diet.  We don’t question their food choices.  Instead, we are the ones who need to defend ourselves. But at the end of the day, the key is to not get defensive.  The key is to offer some information that will hopefully cause the person to, at a minimum question their own dietary habits, and at a maximum will convert them on the spot!

We could talk about the benefits of a vegan diet for our health.  We could talk about The China Study and explain how some cancers, diabetes and heart diseases are hitting levels of epidemic proportions due to the intake of animal based foods.  We could talk about the outrageous sums of money being spent on health care instead of preventative medicine.  We could talk about how it is much more extreme to have major heart surgery and live on medication forever versus making dietary changes.  We could offer President Clinton’s story about his decision to go vegan and why.

We could talk about the animals.  We could reveal the secrets of the factory farm and the inhumane treatment of, not just the animals, but those that work at the slaughterhouses.  We could explain how a steady diet of hormones and antibiotics given to the animals create more disease and illness.  We could talk about how dirty the food supply really is.

We could talk about the environment.  We could quote the report from the United Nations that says that methane emissions from all of factory farmed animals are contributing more to global warming than all of the cars, trucks and buses in the world. We could talk about the oceans are being depleted and how the world is going to suffer because of it.

Any or all of these tacks make for good conversation.  In my experience however, most meat eaters can’t listen to this stuff.  Truth be told, it is tough to talk about and tough to hear.  I have my elevator speech, my condensed explanation that encompasses points about our health, the health and welfare of the animals and the planet.

I believe that the best way to have a productive conversation with a meat eater is not to have conversation at all.  Invite them out to a delicious vegan restaurant or even better invite them over and cook for them.  Change the conversation.

Lisa Dawn Angerame | Blog | Website | Facebook
Long Island, NY Lisa Dawn is an advanced certified Jivamukti yoga teacher, vegan food blogger, wife and mom. She is working hard to spread the vegan love through her cooking, teaching and blog. Lisa Dawn studies and teaches the yoga sutras. She divides her time between NYC and Northport, Long Island. Lisa Dawn is the co founder of NAVA NYC, a meditation and yoga company designed to bring yoga and meditation to corporate clients.

Photo credit: TDIV

From:  http://www.thisdishisvegetarian.com/2012/07/conversations-with-meat-eater.html

My Miso Soup

Ever tried Miso soup?  We love it.  Miso is a thick paste made from fermented soy beans.  It’s salty.  I like to describe it as being like a soup base.  It’s been eaten in Japan and China for years.  Now, it’s popular in the West for the health-conscious “because of its many anti-aging benefits. Miso and other fermented foods and drinks help build up the inner ecosystem and assure the digestive tract is amply supplied with beneficial bacteria. These bacteria help digest, synthesize, and assimilate nutrients so necessary for good health and anti-aging. They also strengthen the immune system, keeping it at the ready to fight infection and cancer.

Miso can raise the nutritional value of many recipes”

Learn more: http://www.naturalnews.com/025519_health_anti-aging_soy.html#ixzz1zZoyHLqB

1 onion, sliced

Any thinly sliced vegetables like carrots, cabbage, kale, collard greens, turnip greens, etc.

2 C. Vegetable Broth

2 T. Miso (I like Westbrae Natural Organic Mellow Brown Rice Miso)

Optional Tofu, organic, non gmo

Optional Shiratake Noodles

Put a little broth into a pot and cook the vegetables until tender over med-high heat.  Add the rest of the broth, the tofu cut into bite-sized pieces and the Shiratake Noodles.  Cook until boiling.  When it reaches a boil, add the Miso and dissolve.  Simmer for 5-10 more minutes.

Enjoy.  Makes 2 servings

Get the Skinny on this Noodle!

Love Love LOVE these!

Get the Skinny on This Noodle!

• Posted by: Rachel Beller MS, RD
  Biggest Loser Nutritionist

You may have already heard that Tofu Shirataki noodles support a skinny waistline as they are super low in calories and carbs (1/2 bag = 20 calories, 3 grams of carbohydrate and 2 grams of fiber). Betcha didn’t know there are even more healthful benefits! Some studies, including two published in the Journal of the American College of Nutrition suggest that the konjac fiber found in these noodles may lower LDL or “bad” cholesterol and also potentially help keep blood sugars in check.

I love that they can be found at most general markets at less than $1.50 a bag and come in different varieties from angel hair to macaroni. A personal favorite of mine and The Biggest Loser contestants is to stick to the long, thinner noodles. The key is to first rinse them out in a strainer, and then get creative by adding them to soups or tossing them into stir-fries with colorful vegetables. My trick is to substitute half of my whole-wheat pasta serving with shirataki noodles, creating a 50/50 low-calorie split. The contestants loved tossing the noodles in marinara and sprinkling in some parmesan cheese – YUM! Isn’t it the best when healthy meets delicious?

reprinted from:  http://www.nbc.com/the-biggest-loser/social/rachels-nutrition-blog/2012/04/get-the-skinny-on-this-noodle/

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

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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 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.

 reprinted from:  http://www.sparkpeople.com/resource/nutrition_articles.asp?id=158