In the first part of this series, I discussed the importance of protein in your diet. The body uses it to make and maintain muscles, tendons, and skin tissue. Furthermore, it produces antibodies that help you fight infections.
Many vegetarians who switch to meat-free diets find themselves feeling worn out or fatigued or becoming hungry right after eating because they lack protein. Fortunately, many plant-based ingredients can provide enough protein to sustain us. Here are some more of the best protein sources for vegetarians.
Tempeh
Like tofu, tempeh is made from soybeans, except they are fermented and pressed into a block. Since it’s more compact than tofu, it’s higher in protein, as well as probiotics and other nutrients. The firm but the chewy texture makes tempeh a great addition to sandwiches and salads or as a substitute for ground meat when crumbled.
Greek Yogurt
Greek yogurt is a delicious ingredient that delivers calcium and probiotics that aid gut health. It’s a great addition to smoothies or layered with fruit and granola. You can also use it as a sour cream substitute on tacos or in dips. Choose plain yogurt over flavored varieties to save on added sugars, and make it grass-fed and organic.
Cottage Cheese
Cottage cheese works well as a savory dip or sweetened up with fruit. It’s similar to Greek yogurt, although it’s slightly higher in sodium, so keep that in mind if you’re watching your salt intake. Again, look for organic, grass-fed.
Eggs
Eggs are more than just part of a good breakfast. Don’t skip on the yolks as these are nutrient-rich and provide protein, vitamins, and antioxidants. Cook eggs in different ways or adds multiple veggies when making omelets to keep it interesting. Look for pasture-raised.
Aside from protein, there are other nutrients you’ll want to make sure you’re getting enough of on a plant-based diet. Make sure your meals include adequate amounts of vitamin B12, calcium, iron, zinc, vitamin D, and omega-3 fatty acids.
[RECIPE] SPICY BLACK BEAN TACO WRAPS WITH FRESH GUACAMOLE
These vegetarian spicy black bean taco wraps are perfect for Meatless Mondays or any time you want to get a plant-based meal on the table in around 20 minutes.
Prep time: 15 minutes
Cook time: 5 minutes
Serves: 4
Ingredients (use organic when possible):
- 2 T. extra virgin olive oil
- 1 15-oz. can black beans, drained and rinsed
- 2 T. water
- 1 t. ground cumin
- 1/2 t. chili powder
- 1 t. smoked paprika
- 1/4 t. cayenne pepper
- 1/4 t. dried Mexican oregano
- Sea salt and black pepper, to taste
- 1/2 medium red bell pepper, finely diced (optional)
Guacamole Ingredients:
- 2 large ripe avocados, pitted
- 1 medium tomato, seeded and diced
- 3 T. fresh lime juice
- 2 T. fresh cilantro, minced
- 1/2 medium jalapeño, finely diced
- Sea salt and black pepper, to taste
To serve:
- Mango salsa
- Iceberg, butter, or Romaine lettuce leaves for wrapping
Directions:
- Heat olive oil in a skillet over medium heat. Add beans, water, cumin, chili powder, smoked paprika, cayenne, and Mexican oregano. Season with salt and black pepper, to taste, and stir to combine.
- Cook, stirring occasionally until the beans are warmed through and the spices become fragrant around 4-5 minutes. Remove from heat and set aside.
- While the beans are cooking, mash the avocado in a small glass or another non-reactive bowl. Add tomato, lime juice, fresh cilantro, and jalapeño. Season with salt and black pepper, to taste, and stir to combine. Set aside.
- Transfer warm beans to a bowl and add diced bell pepper, if using. Sprinkle with additional spices, if desired. Serve immediately with large lettuce leaves for wrapping, along with fresh guacamole and mango salsa. Enjoy!
To Your Health,
Patti
