A few days later, and I am happy to say I am still buzzing about what a success the latest Plant-Based Taste & Learn event was at Excellence in Exercise! This time last year I was just starting to envision the series and plan for the first event. Crazy how time flies! I began with the idea to focus on seasonal eating, but after the great feedback as the events have unfolded I have tried to include a specific aspect of nutrition in each discussion. This particular session we tackled the topic of protein from plant sources--why plant proteins can be so beneficial, how much do you need, some myths, and which sources have the highest amounts. Of course a big part of the topic is figuring out how to make those plant powered meals enjoyable!
As I shared with the group on Saturday, there are numerous reasons to include more plant-based meals into your weekly meal plan. I will share some my favorite sources at the end of the article for you to do your own research, but there are many reported health benefits to consuming more whole plant foods related to cardiovascular health, gut health, lowered inflammatory markers, and even possible reduced risk of certain cancers. From an environmental perspective, plant sources of food are by and large less of a strain on the planetary resources, as well, while meat and dairy production consumes quite a lot. Though I personally focus totally on plant foods for my own sustenance, I always try to reiterate to my clients and participants at events like this that it does not have to be all or nothing. We are all at different stages of our journey, and even incremental reductions in animal-based products and small introductions of more plant-based foods can bring benefits in a myriad of ways.
How much protein do you really need?
After discussing the why, we talked about how much protein is actually recommended and needed for healthy adults. Current DRI recommendations in the United States is .8 grams of protein per kilogram of body weight for the average adult, or multiply your weight in pounds by .36. So for a 150-pound individual that would be about 54 grams of protein. As we discussed, each person may have different needs depending upon their activity levels or stage in life, but most research shows that when calories themselves are adequate there is very little actual incidence of protein deficiency. Though some people might enjoy tracking macro- and micro-nutrients when adjusting to a healthier diet or including more plant-based protein sources, focusing on consuming a rainbow of fruits and vegetables, varied legumes and whole grains usually meets any protein requirements individuals need. I believe I shared that I have tracked my meals in the past, but I currently do not as I have not had any issue consuming all the nutrients I need when I plan out my wholesome and varied vegan meals. Balance is really key not matter what type of diet you consume! Of course if you are pregnant or nursing, or have any kind of specific health concerns, make sure to discuss any nutritional choices and changes with your health professional.
After discussing the why and how much, we moved on to which sources are the powerhouses of the plant world! Of course beans and legumes come right to mind for most people when thinking about vegan proteins. What people sometimes don't realize is the vast amount of different options even within that category. You have kidney beans (white and red), cannelini beans, black beans, mung beans, adzuki beans, chickpeas (garbanzo beans), blackeyed peas, and many others. Here in the southern US there are also abundant pinkeye peas, butter beans, and lady peas in the summer months. Lentils and split peas come in multiple varieties and also contain good amounts. While some people have cause to avoid soy for allergy reasons or hormonal concerns, if you have no problems with it organic tempeh, tofu and edamame have really high amounts of protein per serving. Outside of the legume world, whole grains contain a good amount. People often think of nuts and seeds as containing healthy fats, but they also contain decent amounts of protein. What most people don't realize is that just about all fruits and vegetables contain at least some protein in varying amounts. A serving of watermelon may only have a gram or two, but when you add up your food for the whole day it all adds up!
How do I incorporate more plant-based sources into my meals?
- Cook what you already know, but replace the meat with beans or legumes:
- Replace meat in chili with crumbled tempeh or extra beans
- Make pasta sauce with lentils or used legume-based pasta
- Prepare a veggie loaf instead of meatloaf (or veggie burger)
- Use tofu in a stir fry instead of chicken or beef
- Batch cook beans and lentils, then use them in lunches like salads or grain bowls
- Incorporate more traditional vegetarian dishes into your routine—many curries and Indian dishes are meatless already, so use it as a good opportunity to try new things!
- Follow plant-based doctors, nutritionists and bloggers on social media for ideas and inspiration
*If you are not used to large quantities of beans, make sure to incorporate them slowly into your diet as the fiber can cause some discomfort initially. Given time your gut will adapt and be very happy for that wonderful fiber, but until you get used to it keep your portions small and have some apple cider vinegar before or with your meal to aid in digestion. Lentils tend to be easier on the stomach at first, and also making sure to soak and cook your beans all the way through helps, as well.
One of the amazing guests asked an excellent question on how to replace some of the flavor you get from being used to having meat in your dishes. I have found I love using really good quality spices to my dishes to add pops of flavor, and often I have found I need to use more than I think in certain dishes to really make the flavor pronounced. A good vegetable stock is an excellent way to build the base of soups and chilis. Things like mushrooms, liquid aminos or tamari, and even vegan Worcestershire sauce can also add a level of umami so that you don't miss out on the meaty flavor or texture. Finishing off a dish with a squeeze of lemon or a splash of vinegar also does wonders for the overall taste of a meal. It may take a bit for your taste buds to adjust, as well, so sometimes just giving your palate time to adjust when converting to more plant-based meals you'll find that eventually you don't miss the meat. The good thing is experimenting in the kitchen can be really fun, so while you may make a few duds along the way, given enough time and practice you'll find all kinds of ways to serve delicious plants!
Speaking of delicious...I made a last-minute change up in my menu for the event and neglected to share the specific recipe in my handout for the farro stuffed mushrooms. For those not at the event, I also served up tempeh chili and gave out nice little jars of lentils for the guests to cook up at home.
Farro Stuffed Mushrooms
- 1 cup dry farro, cook according to package directions
- 6 large or 1 pound small portobello mushrooms, stems removed
- 4 cups fresh arugula
- 1/2 cup raw pumpkin seeds
- 1/4 cup tahini
- 1/4 cup red wine vinegar
- juice and zest of 1 lemon
- 3-4 peeled garlic cloves
- dash of pepper and pinch of salt (optional)
Preheat your oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper or a silicone liner. Wipe your mushrooms and remove the stems so you have plenty of room for the stuffing. Arrange on the baking sheet with the open side up and ready to stuff.
Combine 3 cups of the arugula with the remaining ingredients in a food processor. Blend until combined, adding a few tablespoons of water or vegetable broth to thin out as needed. Once the pesto is ready, finely chop the remaining arugula and mix together with your cooked farro and pesto in a large bowl. Scoop out spoonfuls of the stuffing mixture to fill your mushrooms. You will most likely have plenty of stuffing left to either serve alongside of the mushrooms or use for later!
Once stuffed, place the mushrooms in the oven and cook for about 20-25 minutes, or until the mushrooms are cooked through to your liking. Serve warm and enjoy!
I also already got a lovely message from some of the attendants with their cooked lentils! How yummy does that meal above look? They definitely took the "eat the rainbow" message to heart! My ultimate goal in hosting these events is really just to inspire people to take control of what is on their plate and find joy in consuming whole, real food that fuels their body in the best way. Eating well shouldn't feel like deprivation or a chore. Make good choices that can you can sustain for a lifetime. I am honored to be a part of each of your journeys, even in the smallest of ways!
Sources & Resources*:
- Dr. Garth Davis--Proteinaholic
- Dr. Michael Greger--How Not to Die, How Not to Diet, How Not to Die Cookbook, nutritionfacts.org
- Dr. Neal Barnard-- Your Body in Balance (coming out February 4th), pcrm.org
- T. Collin Campbell, PhD.-- Whole: Rethinking the Science of Nutrition, nutritionstudies.org
These are just a few of the many resources I regularly use for the latest information and nutrition research. There are also countless other bloggers and social media pages that I follow for inspiration on delicious plant-based meals. A few off the top of my head are Vegan Richa, The Vegan 8, Forks Over Knives, Engine 2, and so many others. One of my current goals is to start jumping on the Follow Friday bandwagon that a lot of people use on social media to share pages or sites that they enjoy following. So stay tuned for more ideas!
Thank you once again to the amazing people who joined us at the studio for this particular event! It was really such a pleasure to be a part of a group that wanted to learn and motivate each other. One of the keys to long term success in following a healthy lifestyle is surrounding yourself with others who have similar goals. I am so happy to be a part of the Excellence in Exercise team that does just that.
Happy eating!
* Plants to Planks is a participant in the Amazon Services LLC Associate Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Some links may be affiliate links. We may get paid if you buy something or take an action after clicking one of these.
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