The term “meatless” suggests going without. But choosing alternative protein sources for a meal or two per week can have you gaining benefits to your overall health.
All proteins provide raw materials for building muscle, bone and skin. But nonmeat protein sources often contain less saturated fat and additional good-for-you nutrients like fiber. Try adding in some of the power packed protein from these easy-access sources:
Beans and lentils: Part of a vegetable food group called pulses, these small-but-mighty superfoods are filled with protein, iron and zinc. Add them to soups or salads, enchiladas or samosas, or even mash and bake them into cookies or brownies.
Nuts and seeds: Tiny kernels like almonds, pistachios and chia seeds are packed with protein. And they contain healthy fats, selenium and vitamin E. Add chopped nuts or nut butters to pancakes or oatmeal at breakfast. Sprinkle chia seeds on rice or yogurt. Or drizzle sesame paste—better known as tahini—over salads and slaws.
Whole grains: These are best known as being fiber-rich. However, some whole grains, like quinoa and amaranth seeds are also complete proteins. They contain all nine building blocks called essential amino acids. You can cook them in a rice cooker and serve them as you would rice or couscous. Craving something sweet? Bake bread, muffins and cakes with amaranth flour.
Dairy: For those who do not avoid all animal products, milk-based foods provide plenty of protein. They also offer bone-building calcium, vitamin D, and sometimes, gut-friendly probiotics. Add an ounce of string cheese to lunch, snack on nonfat Greek yogurt with granola, or make a smoothie with low-fat milk or kefir.
Tofu and tempeh: Soy is the thing here— tofu is soybean curd, while tempeh is fermented soybeans. You can add smooth, silken tofu to smoothies, puddings and dips. Or, turn extra firm tofu or tempeh into baked nuggets or a stir-fry.
Try this Chickpea Tamale recipe for dinner this week!