Meatless Proteins


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By: Nikki Nies

With healthy eating constantly on the brain, it’s constant job to ensure balanced meals are consumed.  Meatless proteins aren’t for vegetarians and vegans any more, with more and more opting for meatless proteins.  Meatless proteins are often low fat, low calorie, with the added protein punch!

Meatless Protein Description Protein Amount per ½ cup How to Eat Tips
Quinoa Packed with fiber, iron, magnesium, potassium, phosphorus and folate, low cholesterol; contains all essential amino acids 7 g Stir Fried Vegetables and Quinoa, Black Bean Quinoa Salad with Basil Lemon Dressing; Toasted Quinoa with Chiles and Corn Drain in a fine mesh strainer after cooking; add to soups, hot breakfast cereal or tossed with vegetables
Edamame Have as much fiber as 4 slices of wheat bread; great as an appetizer or within an entrée 8 g (shelled) Edamame with sesame, scallions and almonds; Roasted Edamame Steam instead of boil, which will preserve nutrients; can be served hot or cold
Chia seeds Great source of brain boosting omega 3 and fiber rich; contains great source of iron, calcium, magnesium and zinc; plump up and take on gelatinous texture when soaked in a  liquid 9.4 g in 2 tablespoons Mango Coconut Chia Pudding; Clementine Chia Pudding Use in jams, smoothies, oatmeal, salads, soups, etc.
Lentils Packed with B vitamins, folate, fiber, protein and are heart healthy 9 g Italian Lentil and Broccoli Stew Limit salting or using acidic items to lentils until cooked
Greek Yogurt Low in calories, protein packed; great substitution for sour cream or mayo; less sweet than some regular varieties 14.5 g Grilled Tropical Fruit with Greek Yogurt; Greek Yogurt with warm black and blueberry sauce Be wary of flavored containers that are packed with added sugar
Tempeh Soy bean based ingredient has great texture; firmer than traditional tofu 15.5 g Tempeh Burger; Miso glazed tofu On it’s own, tends to be quite bland, but is great with a marinade
Seitan Made from wheat gluten; has familiar texture of a piece of chicken or beef; brings out any flavors paired with it; looks like duck meat 21 g Mock Peking Duck; Seitan Stir Fry with Black Bean Garlic Sauce No need to add salt as many packaged varieties can have nearly 13% of daily intake
Peanut Butter Contains 2 g of fiber and heart healthy monounsaturated fats per serving 32.5 g Peanut Butter Banana Raisin Sandwich; Peanut Butter Caramel Corn Opt for reduced fat or natural peanut butter and “no stir” to limit messes
Chickpeas Aka garbanzo beans; fiber rich; can help cut LDL levels; low calorie 7 g Chickpea Stew with Eggplants, Tomatoes and Peppers; Cumin Spiced Chickpeas Look for chickpea flower, which is a great alternative to those that can’t eat gluten
Eggs When in moderation, can be great protein source; low in calories; may improve HDL levels 7 g/egg Baked Eggs with Cheese and Zucchini, omelettes, quiches, hard boiled, scrambled, sunny side up Choose cage free variety since they’re nutritionally superior and more humaneFound to have 2.5 times more omega 3 and twice amount of vitamin E in eggs of pasture raised hens
Cottage Cheese Affordable, can be eaten with reduced fat, calcium rich for bones, 13 g Combine with fresh veggies or with fruit and cinnamon Can be used as a replacement for ricotta cheese or sour cream in certain dishes
Pumpkin Seeds Great grab and go snack 7 g/1 oz. Pepita Corn Bread In fall, roast fresh seeds; be mindful of serving as seeds can be high in calories
Dried Black  Beans Low fat, fiber filled protein 6 g Cuban Black Bean Soup Opting for dry beans allows one to control sodium and additive intake; soak in large bowl overnight in water and rinse clean afterward, simmer on low heat and enjoy; make with cumin, garlic, red pepper, etc.
Soy Milk Convenient and versatile; often fortified with calcium and 4 g Espresso Soy Milk Shake Vanilla’s great in cereal and coffee; chocolate flavor’s great as a regular treat
Almonds Contains monounsaturated fats which are considered heart healthy 6 g/1 oz. Chili Spiced Almonds Sliced almonds are great over a salad

Sources:http://www.prevention.com/food/healthy-eating-tips/10-best-meatless-protein-sources?s=5&?cm_mmc=Facebook-_-Prevention-_-food-healthyeatingtips-_-10meatlessproteinsources

http://neolovesoulchild.com/tag/protein

http://www.cookinglight.com/food/vegetarian/protein-for-vegetarians-00412000078915/

http://www.health.com/health/gallery/0,,20718479,00.html

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