- Start small…by adding one meatless meal a week to lower saturated fat by 15% for a health benefit. Try Mondays! Sign up to receive Meatless Monday weekly tips and recipes by e-mail at www.meatlessmonday.com.
- Planning and Variety are Key to Vegetarian Eating
Eat a variety of vegetarian and plant-based foods for good health and nutrition. While the benefits of a more plant-based diet – adding fruits, vegetables, seeds, and legumes is clear - be sure to consult with a registered dietician or nutritionist if you are considering shifting to a completely plant-based diet. Vegetarians should be careful that nutritional requirements for protein, calcium, vitamins D and B12 and omega-3 are met – especially children or teens given their nutritional needs for growth and development.
- Spice it up! Use your favorite spice to enhance the flavor of the tofu or meatless substitute.
Sauté the tofu in your favorite sauce – try San-J Tamari Peanut Sauce or your favorite marinade. Serve over Asian noodles or brown rice, and vegetables – add your favorite spices too!
- Try making your favorite traditional recipes meatless – be adventurous and experiment! Substitute some high protein meatless options in your next recipe!
Here are some high protein meatless options you can use in your next recipe!
Tempeh (41 gm in 1 cup) – a fermented food made of cooked soybeans has a firm texture and mild nutty flavor, which can be sliced or cubed and marinated, and shaped into burgers.
Seitan (pronounced “SAY-tan”)(about 31 gm in 3 oz.) – spongy food made from wheat flour, known as gluten in the US. Seitan is a lowfat, high protein, firm-textured meat substitute that can be cooked like a cutlet, roast, meat loaf or hamburger.
Beans (about 14 gm in 1 cup) –Try new recipes with kidney, garbanzo (chick peas), black, white and navy beans.
Tofu (11 gm in 4 oz.) –Tofu is a good source of soy protein – try spicing it up as it absorbs flavors well.
Textured Soy Protein or Veggie Burger/Ground (about 13 grams in 1 patty) – Textured vegetable protein is defatted soy flour processed and dried to create a substance with meat-like texture. Substitute in your favorite traditional recipe or try a new vegetarian meatless entrée.
*Source For Meatless Protein Data: USDA National Nutrient Database for Standard Reference.
- Share favorite vegetarian recipes or subscribe to a magazine such as Vegetarian Times, which features vegetarian recipes and tips. Looking to stay slim and manage weight? Check out delicious lowfat, diet friendly vegetarian meals and entrees – free with trial subscription to Vegetarian Times Magazine.
- Share favorite meatless recipes with friends or check out these delicious meatless recipes for Soy Crepes, Tempeh “Chicken” Salad, Mighty Meatless Meatloaf and Lemon Soymilk Pudding. Click here for FREE Healthy Meatless Meals and Recipes Made Easy download and printable PDF courtesy of Mambo Sprouts and Meatless Mondays. Download Now!