Plant Proteins

What is protein? Why do we need it?
Protein is a nutrient that is made of amino acids. Amino acids are what make muscle, bone, skin, and hair. Our bodies make some amino acids, but there are several amino acids that our bodies can’t make – these are called essential amino acids. We have to get these through our food! 

The first foods that may pop into your head when you hear the word protein are meat, eggs, seafood, or dairy. There are, in fact, many plant foods that are great sources of protein as well!       These include:

• Legumes (lentils, beans, peas)
• Soy foods (tempeh, tofu, soymilk)
• Vegetables (peas, artichoke, spinach)
• Grains (kamut, wheat berries, quinoa, oatmeal)
• Seeds (pumpkin seeds, flax seeds, sunflower seeds, chia seeds)
• Nuts (peanut butter, almonds, pistachios, hazelnuts, walnuts) 

Benefits of plant proteins
Plant protein are packed with fiber and other important nutrients. There has been research that correlates plant-based diets with lower risks of heart disease, obesity, hypertension (high blood pressure), type 2 diabetes, and certain types of cancer.  

Amanda getting ready to talk about plant proteins!

They're good for the environment, too! 
Studies have shown that eating more plant foods and less animal foods is better for the environment. As mentioned in Today’s Dietitian, “Diets high in meat increase greenhouse gas emissions from food production and global land clearing, as well as rate of species extinction.” 

Wallet friendly
You definitely get more bang for your buck with plant proteins. Not only are they packed with nutrients, but plant proteins are also very affordable. You can buy a lot more beans, peas, and lentils, for example, than meat when comparing grams of protein. 

Complete Protein
As mentioned before, there are certain amino acids that we need to get through food. Protein foods that contain all of these amino acids are called “complete proteins.” A few plant proteins that are complete proteins are quinoa and soy products. Many of the other plant proteins that you eat are not complete proteins. 

As long as you eat a variety of different plant proteins during the day, you will easily get all of the amino acids that you need. These foods do not need to be eaten at the same time or even at the same meal! 

Bottom line
You don't have to be a vegetarian or vegan to benefit from plant proteins. Test out the waters by going meatless once per week. Your body will thank you!

Below are a few recipes that we prepared at our recent Plant Proteins class at the Verdant Community Wellness Center. Enjoy! 

~Leah, Dietetic Intern

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Black Bean Burgers
Makes 4 servings
Recipe adapted from Allrecipes.com

Ingredients:

• 1 (16-ounce) can black beans (low sodium), drained and rinsed
• ½ green bell pepper, cut into 2-inch pieces
• ½ onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 Tablespoon chili powder
• 1 Tablespoon cumin
• ½ cup bread crumbs 

Directions: 

1. Preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Stir mixture into mashed beans.
4. In a small bowl, stir together egg, chili powder, and cumin.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together.
6. Divide mixture into four patties. Place patties on baking sheet, and bake about 10 minutes on each side. 

Nutrition per patty: 208 Calories, 3g Fat, 10.5g Protein, 35g Carbohydrates, 7.5g Fiber, 350mg Sodium

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Teriyaki Tempeh
Makes 8 servings
Recipe adapted from America’s Test Kitchen’s Vegetarian Cookbook
 
Ingredients:

• 4 Tablespoons olive oil
• 3 (8-ounce) packages tempeh, cut into ¼” strips
• ½ cup water
• ½ cup low-sodium soy sauce
• ½ cup sugar
• 2 Tablespoons mirin
• 1 garlic clove, minced
• 1 teaspoon cornstarch
• ½ teaspoon grated fresh ginger
• Optional: brown rice, sautéed or steamed vegetables, sliced scallions 

Directions:

1. Heat oil in large skillet over high heat. Place tempeh strips in the skillet and fry each side until brown. Remove fried tempeh and place onto a paper towel. Complete this process in batches until all tempeh strips are fried.
2. In a small saucepan, combine water, soy sauce, sugar, mirin, garlic, cornstarch, and ginger. Whisk until smooth. Heat over medium-high heat until sauce comes to a boil, whisking occasionally. Reduce heat to medium-low and simmer until thickened, about 5-10 minutes.  
3. Serve tempeh and sauce over rice and vegetables. Garnish with scallions. 

Nutrition per serving (tempeh and sauce): 290 Calories, 16g Fat, 17g Protein, 22g Carbohydrates, 4g Fiber, 582mg Sodium

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Chia Pudding
Makes 4 servings
Recipe adapted from Wellnessmama.com
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Ingredients:

• 2 cups coconut milk
• ½ cup chia seeds
• ½ teaspoon vanilla extract
• ¼ cup (or less) honey (or sub any sweetener)
• Optional: ¼ teaspoon cinnamon powder
• Toppings: Fruit of choice, nuts, or granola

Directions:

1. Place all ingredients in blender. Blend on high for 1-2 minutes, until completely smooth.
2. Pour mixture into a jar or glass container. Refrigerate for at least 4 hours or overnight to gel.
3. Garnish with toppings of choice.

Nutrition per serving: 250 Calories, 9g Fat, 6g Protein, 40g Carbohydrates, 11g Fiber, 83mg Sodium

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