9 minute read
healthy strategies
plant-based protein
Healthy and affordable meat alternatives
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Recent events in the US and around the world have altered the food landscape in many ways. With supply chain issues and rising food costs causing uncertainty for customers, now is a great time to consider swapping in plant-based meat alternatives.
Beans and lentils
One of the easiest plant-based proteins to prepare, dried beans and lentils can be cooked in batches ahead of time, and then refrigerated for up to four days or frozen for up to three months. You can also use canned beans—be sure to grab the cans that say “no salt added” to keep sodium in check.
Beans and lentils are perfect for adding to casseroles, soups, rice, or salads. You can use beans or lentils in place of ground beef in chili, taco filling, pasta sauce, or loaded nachos.
Tofu and tempeh
Tofu is a plant-based protein made from soybeans. Extra-firm tofu is a tasty alternative to chicken. It can be baked, fried, grilled, or sautéed—you can even marinate it. Baking cubes of tofu gives it a crispy crunch that’s perfect for tossing into a stir fry or on top of a ramen bowl.
Like tofu, tempeh is made from fermented soybeans and its texture is similar to extra-firm tofu. You can often find flavored or marinated tempeh in the refrigerated section of the supermarket. Tempeh can be cut into strips, sautéed, and used in sandwiches. Tempeh also makes a perfect base for vegetarian meatballs.
Veggie burgers
If you’re craving a burger, there are plenty of non-meat alternatives to satisfy your cravings, from black bean to soy and everything in between. Many grocery stores have dedicated areas in the freezer section where you can find vegetarian burgers and other non-meat protein options.
Two relative newcomers to the veggie burger scene claim to offer beef lovers a more sustainable plantbased alternative. Beyond Burger is a pea protein burger that packs the sizzle of ground beef and supplies 20 grams of protein per plant-based patty. Impossible Burger, made from soy and potato proteins, has the texture and taste of ground beef, but with more protein, less fat, and fewer calories than a patty made from 80 percent lean meat.
SELECTED SOURCES “Beyond Burger,” www. BeyondMeat.com, 2022 • “Healthful vegetarian meal ideas,” 6/21; “Protein foods for your vegetarian child,” 6/21, Academy of Nutrition and Dietetics, www. EatRight.org • The High-Protein Vegan Cookbook by Ginny Kay McMeans ($24.95, The Countryman Press, 2019) • “Impossible Burger,” www.ImpossibleFoods. com, 2022 • “Silicon Valley’s bloody plant burger smells, tastes and sizzles like meat,” www.NPR.org
Four more to consider
q Grains like oats, rye, wheat, and barley are excellent sources of protein that can stand on their own. r Gluten-free grains and grain-like products—including rice, quinoa, buckwheat, millet, and wild rice—add variety and can be used in the same way as traditional grains. s Nuts boost protein and add a satisfying crunch to plant-based dishes. Savory nuts like cashews and walnuts are perfect for adding to salads or grain dishes.
Use naturally sweet almonds and pecans to add protein to muffins and oatmeal. t Nut and seed butters can be made from a variety of plant sources—some of the most popular are almond, cashew, and sunflower seed.
These butters can be added to everything from pancake batter to smoothies.
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