如果你觉得牛排和鸡蛋是t的唯一途径o pack in the protein, think again. While the myth of never consuming enough protein is still around, the idea of going vegetarian at least once a week, aka “Meatless Monday,” is growing in popularity. The good news is that regularly eating dishes made with powerful plant proteins like beans, legumes, tofu and whole grains can help preventandreverseheart disease, cancer and diabetes. It’s no surprise that vegetarians who regularly chow down on these antioxidant-packedfoods weigh less and live longerthan their meat-eating counterparts.
READ MORE >CAN GOING VEGETARIAN HELP YOU LOSE WEIGHT?
Now don’t fret — you don’t have to go cold turkey (pun intended) and swear off sausage and chicken forevermore. Research suggests that being a “flexitarian,” or someone who eats primarily vegetarian but has meat or fish occasionally, yields similar health benefits. So whether you give up meat every other day, once a week, or once a month, decreasing your meat consumption is a surefire way to boost your health (not to mention that of the planet).
Before we get into the recipes, let’s delve into some fun facts veggie style. Did you know spirulina, a super nutrient-dense blue green algae, is one of the highest protein foods on the planet? Or that pumpkin seeds have 7 grams of protein per serving? Or that half a cup of peas has 4 grams of protein? Long story short, protein is found inallfoods and as long as you’re getting sufficient calories, it’s likely you’re getting plenty of protein.
READ MORE >IS SOY SAFE?
If you’re ready to try some meatless meals, we’ve got you covered with these oh-so-delicious (and totally nutritious) meatless swaps.
TACOS
Replace the typical ground beef for zestychickpea pecan filling. Even the truest of carnivores love this spin on the classic. To make, pulse a can of drained chickpeas with half a cup of toasted pecans in the food processor until finely chopped. In a medium saucepan, warm on the stove with about half a cup of water and season with plenty of taco seasoning to taste. Serve with avocado, salsa and jalapenos in corn taco shells or tucked into sweet potatoes.
STIR FRY
Add baked tofu to your veggie and brown ricestir fry. To make baked tofu, drain and press a block of extra firm tofu. Slice into 8 squares. Marinate in 3 tablespoons reduced-sodium soy sauce, 1 tablespoon vegetable or peanut oil, 1 tablespoon maple syrup and a pinch of garlic for at least 20 minutes. Put in a baking dish and cook at 400°F for 40 minutes, turning over halfway through cooking.
CHILI
Thisclassic, hearty mealis delicious without all the meat. Load up on beans, lentils and/or quinoa for protein that won’t weigh you down. Add veggies like peppers, spinach, corn, carrots and celery. Don’t go easy on the spices, either — a big pinch of cinnamon or cocoa powder can deliver a huge boost in flavor.
BURGERS
Whip up a batch of simplebean burgersand serve on toasty, whole-grain buns with plenty of avocado, lettuce, tomato, onions and condiments galore. For extra kick, add chopped jalapeno or chipotle peppers in adobo to the bean mixture.
SPAGHETTI
Ditch the meatballs and whip up a batch ofbean ballsinstead. Serve atop whole-grain pasta or spaghetti squash with a big side salad and roasted broccoli.
Tyler Peterson
says:
Curlee
Alexis Joseph
Sue Armstrong