Faux Real - The Protein is in the Plant
I’ll preface this by saying I’m not a nutritionist or a vegan, so make sure you consult one or your physician about your diet. I am, however, a lazytarian, who often omits meat from her diet because she can’t be bothered to cook it. However, this topic comes up in conversation often. I have a number of friends who are either vegan or vegetarian, and they have no problems with carbs in their diets, but protein is a whole different matter. Their doctors/personal trainers/etc. ask them…so how are you getting protein in your diet?
Our bodies need the building blocks of protein, better known as amino acids - to perform metabolism, build muscle, and fuel our activities for long periods. To make it easy, the body needs a combination of fats, carbohydrates, and protein in order to live. On the surface, protein makes you feel fuller, longer, and helps sustain energy throughout the day.
Our bodies create 11 amino acids, but there are nine other essentials ones we have to get from food. Plants do provide protein, but the amino acids are in varying degrees. So if you do not consume animal-based protein, you have to work a little harder to make sure that you are getting all nine essential amino acids.
Here’s a short list of plants that have complete, or near complete proteins:
Chia (yep, the stuff you grow on a Ch-ch-ch-Chia pet)
Other plant based sources do not have a complete protein in themselves, but in combination with a grain, they create a complete protein. The theory of consuming a complete protein in one meal is obsolete, but our ancestors knew what worked to keep them going through long laborious days. Some familiar examples are:
OK, enough with the science and here’s a list of vegan recipes that pack protein.
101 Cookbook’s Ultimate Veggie Burger
Mexican tostadas - omit the cheese
Three bean salad - I use lemon juice instead of ACV, and no sugar
Vegetarian chili (you can add quinoa too)
Kitchen sink quinoa salad (thanks to @josnowsyrups for the idea - basically cook your quinoa and throw what you have left into it)
Lively Up Yourself Lentil Soup - this is my most favourite recipe from 101 Cookbooks and I make this often with whatever is in the house.
Amaranth polenta with mushrooms
Buckwheat porridge - I also do this with quinoa and almond milk
Garlicky Greens - add a can of rinsed cannelini beans to it
Avocado toast: This is everyone’s favorite, but do it the British way - classic beans on toast, then slices of avocado on top instead of cheese. Have a cuppa tea.
Smarter PB&J: Smear a nut butter of your choice on whole grain toast and top with fresh berries for fiber and protein in a quick meal.
Tastier everyday oatmeal: add frozen berries and a handful of nuts to your instant oatmeal and zap it in the microwave.
Instant lunch: box of roasted red pepper/squash soup + prepared lentils + sliced avocado = yum! Quick and easy.
Pesto is your friend. Make your own from a variety of greens (spinach, basil, kale, chard), nuts (walnuts, pine nuts, blanched almonds), and oils (grapeseed, olive). Add garlic or not. Toss with your favourite grain (quinoa, pasta), veggies, and add some more nuts for crunch and protein. Or beans for softness and protein. YAY.
Oh and before I forget - hummus. Make it at home - it’s so easy. Edamame works just as well as cannellini, chickpeas, or the mild tasting bean of your choice. Add an oil of choice (I prefer olive) and lemon juice and go! Use the hummus as a dip, spread, or a binder for creamy salads. I like to spread mine on toast for sandwiches.
Hope this helps my vegan friends and those looking to eat less meat.