Meatless Monday (better late than never)

No recipe for Meatless Monday this week. Instead, here’s a list of vegetarian and vegan sources of protein:

  • legumes (e.g. beans, lentils, peanuts, peas)
  • nuts (e.g. almonds, walnuts) and nut butter
  • seeds (e.g. sunflower, sesame) and seed butter
  • soy (e.g. tofu, tempeh)

and for the lacto-ovo vegetarian:

  • eggs
  • dairy (cow, goat or sheep’s milk products)

An often overlooked source of vegetarian/vegan protein is that of the plant-based variety. Vegetables and grains contain varying degrees of protein. Some excellent sources of protein from grain are:

  • quinoa (actually a berry but eaten as a grain)
  • kamut (an ancient grain
  • teff

A complete protein is one that contains all of the 9 essential amino acids. Vegetarian/vegan sources are:

  • soy (tempeh, fermented soy bean is preferred as it is considered easier to digest)
  • quinoa
  • eggs

 

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2 thoughts on “Meatless Monday (better late than never)

    1. Hi Mark,
      Thanks for your comment. Yes I agree that there are lots of misconceptions regarding protein-how much, what type etc. Good tip too about the thickening ability of lentils and buckwheat. (I enjoy a good thick lentil dahl.) A number of professional athletes here have gone vegan and report better recovery times since switching to a non-animal flesh diet.
      I am going to check out your post.
      Cheers
      Kimberley
      the Blogger, the Baker, the Healthy Food Maker

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