Power up with Plant Protein
Protein is a significant contributor to growth, maintenance and repair of body tissues.
It is an integral part of a balanced diet and it is recommended to be consumed consistently and in appropriate amounts throughout the day. Often when building a healthy plate of protein, the first thought may be to reach for an animal-based protein source such as eggs, steak, chicken or fish. These sources are usually considered a “complete” protein as they contain all nine essential amino acids in which the needs but can not make on its own. In contrast, plant proteins, aside from soy and quinoa, are considered “incomplete proteins" as they do not contain all of the essential amino acids.
However, this does not mean that plant proteins can’t provide protein power, but rather with proper planning and balance, essential amino acids can be obtained by consuming a variety of plant foods.
Plant Protein Sources:
Nuts
Almonds, pecans, walnuts, cashews, pistachios, peanuts and nut butters
Lentils, Legumes, Beans, and Peas
Chickpeas, hummus, black beans, pinto beans, green peas, kidney beans, black-eyed peas, and split peas
Seeds
Pumpkin seeds, chia seeds, flax seeds, and sesame seeds
Whole Soy and Vegetables
Soymilk, edamame, tofu, tempeh, soy nuts, and sweet potato
Whole Grains
Quinoa, wheat, oats, rice, corn, farro, millet, buckwheat, and couscous
Get more plant-based proteins into your diet by
Substituting whole food soy (tofu, tempeh) for animal proteins
Adding beans or lentils to stir-frys, soups and casseroles in place of meats or poultry
Including nuts, nut butter or seeds like chia or flax, each day
Switching to plant-based milks like almond milk, coconut milk or hemp milk
Cooking and baking with higher protein plant-based flours like almond and pea flour
Choosing higher-protein grains, such as quinoa
Nut butter on whole-grain toast
Pair edamame and cashews in an easy stir fry
Toss almonds and toasted chickpeas with greens for a heartier salad
Top spaghetti with a nut pesto sauce
Check out some of these plant-based protein-packed recipes!
- Tasty Lentil Tacos – Recipes – Lakeview PowerUp – HealthPartners
- Plant Powered One Pot Pasta – Recipes – Lakeview PowerUp – HealthPartners
- Roasted Vegetable & Quinoa Harvest – Roasted Vegetable Quinoa Harvest Bowl | Minimalist Baker Recipes
- Rainbow Vegetable Edamame Bowls with Teriyaki Sauce – Rainbow Veggie Edamame Bowls with Teriyaki Sauce – Minimalist Baker
Reference –
University of Kentucky Cooperative Extension Service
– Dana Gardner, Registered Dietitian, MS, LD/N
Want more?
Check out our previous edition of Food for Thought!
It’s easy to only think about how food affects the physical body. However, your brain is part of your body, as is your immune system, neurological system, endocrine system, and more. These systems each directly impact areas that we associate with mental health. Learn about how your diet affects your mental health and neurological systems with our previous edition of Food for Thought!
GATORCARE MEMBER PROGRAM
Schedule a nutrition consultation today!
Lately carbohydrates, especially resistant starches, have made a comeback in diet culture. These starches have been found to be gut friendly with the benefits of balancing blood sugar and fighting inflammation. Forget all you know about carbs and learn about their true health benefits with our previous edition of Food for Thought!
