So, you decided to cut meat out of your diet. Now the question is: where do you find healthy substitutes for protein?
Protein is your body’s main building block. It’s responsible for making and maintaining muscles, tendons, and skin tissue. It also helps your body produce antibodies to fight infections. Most people do not need to count every gram of protein they consume every day. You just have to make sure you’re eating some with every meal.
Unfortunately, many people that switch to vegetarian or vegan diets feel weak or tired regularly or find themselves getting hungry shortly after eating a meal because they’re not getting enough protein.
Luckily there are various plant-based foods that are high in protein. Here are some of the best protein sources for vegetarians.
Lentils
Lentils are protein powerhouses stuffed into tiny packages. Whether they’re brown, green, or red, adding cooked lentils to soups, curries, tacos, or salads adds enough protein and fiber to your meal.
Beans
Like lentils, beans of any variety provide fiber, a nutrient most of us don’t get enough of. Additionally, beans lower cholesterol and promote healthy gut bacteria. Add to dips, tacos, salads, and soups to provide extra plant-based iron.
Edamame
You’ll find these green soybeans on most sushi restaurant menus. You can buy them still in the shell or shelled. Add this whole protein ingredient to salads, stir-fries, and grain bowls to get all the necessary amino acids your body needs.
Tofu
Also made from soybeans, tofu is so versatile that you can use it as a replacement for meat in a recipe or as a base for creamy desserts. Look for organic varieties with short ingredient lists.
Other high protein vegetarian foods: green peas, quinoa, wild rice, almonds/pistachios, brussels sprouts, asparagus, broccoli.
Whether you’re on a vegetarian or vegan diet, or just trying to eat less meat and more plants, you can get your protein fill with these four vegetarian protein sources.
[RECIPE] CHEESY CRASH HOT POTATOES
If you are tired of plain baked potatoes, you’ll want to give this crispy alternative a try. Crash hot potatoes originated in Australia and were made popular by the Pioneer Woman, Ree Drummond.
This adapted version features aged Asiago cheese, which hails from the northeastern part of Italy. Its robust, nutty flavor adds an interesting dimension to the crispy, baked potato base. Rich butter and fresh parsley round out the flavors to create a really fabulous dish your family will love!
Tip: If you do not have a potato masher, you can use the bottom of a heavy coffee mug or soup bowl to flatten the potatoes. Choose a sturdy item that won’t crack from the pressure of pushing down on the boiled potatoes.
Prep time: 10 minutes
Cook time: 25 to 30 minutes
Serves: 4
Ingredients (use organic when possible):
- 1 lb. small red potatoes
- 5 T. unsalted butter, cut into small chunks
- 4 oz. aged Asiago cheese, freshly grated
- 3 T. fresh parsley, finely chopped
- Salt and black pepper, to taste
Directions:
- Preheat the oven to 450 and line a large, rimmed baking sheet with aluminum foil.
- Boil a large pot of salted water and add potatoes. Cook for about 15 minutes, or until potatoes are fork tender. Drain pot and set potatoes aside to cool.
- Once cool enough to handle, place potatoes on prepared baking sheet and mash with a potato masher until flat. Leave room between potatoes so they are not overcrowded.
- Top each potato with butter and half the Asiago cheese and fresh parsley. Place in pre-heated oven and bake for 20-25 minutes, or until potatoes are nicely browned.
- Remove from oven and top with remaining cheese and fresh parsley. Serve immediately.
To Your Health,
Patti
