The power of plant-based proteins

Send to a friend

Send this article to a friend.

Food column

Meat has many nutritional benefits; however we tend to eat too much, too often. Meat alternatives are plant-based sources of protein that are high in fibre and low in saturated (unhealthy) fats. They include beans, lentils, dried peas, nuts, seeds, nut butters and soy products. You do not have to become a vegetarian to get the benefits of adding meat alternatives to your diet. Start now and try going meatless one night a week!

What are the benefits of adding more plant proteins to your diet?

– Save money by using more beans, nuts and seeds and less meat, poultry and fish.

– Boost fibre to get the recommended amount each day. Adequate fibre in your diet can help lower cholesterol, control blood sugars and keep bowels regular.

– Lower saturated fat intake as most legumes are either low in fat or contain healthy fats. Nuts and seeds are high in healthy fats but also in calories so watch portion sizes of these.

– May help prevent and manage type 2 diabetes and help reduce the risk of heart disease, obesity and cancer.

– May aid in protecting against cancer, heart disease and other conditions that occur with aging as meat alternatives contain a variety of antioxidants.

– Enjoy a larger variety of foods since they are so versatile and delicious!

Watch out for my next article to find out easy ways to include more plant-based proteins in your diet…

 

Health and Wellness Events at Sobeys

Taste & Learn: Seeds. Try our food of the month and take home recipes you will love. Sobeys Aberdeen Feb. 28, noon-1 p.m. Seats limited. Email terry.jordan@sobeys.com or call 755-3645 to register.

Would you like to receive my monthly schedule and a Healthy Bits and Bites nutrition newsletter by email? Email me at terry.jordan@sobeys.com to be added to the distribution.

On Facebook?  ‘Like’ our Sobeys Dietitians page and receive recipes, tips, and other information!

 

Terry Jordan, P.Dt., Sobeys Professional Dietitian

 

Terry’s Recipe Corner       

 

Curried Lentil Sliders

 

Serves 10

 

Ingredients:

3/5 cup           150 ml           Cashews, unsalted

2 tbsp             30 ml             Canola oil

4 cups            1000 ml         Mushrooms, mini portabellas, sliced

1 cup              250 ml           Onion, chopped

3 cloves                                 Garlic, minced

1 tbsp             15 ml              Curry paste

1/8 tsp                        ½ ml               Salt

¼ tsp              1 ml                Pepper

2 cups            500 ml           Lentils, canned, drained, rinsed

¼ cup             60 ml              Bread crumbs

¼ cup             60 ml              Cilantro, chopped

1 cup              250 ml           Greek yogurt, plain, fat free

 

Directions:

1. Place cashews in a dry frying pan. Toast on a low-medium heat until fragrant, about

5 minutes. Place toasted nuts into a large food processor.

2. Add 1 tbsp of the oil to the same skillet and sauté mushrooms and onion until

softened, about 5 to 10 minutes. Add garlic, curry paste, salt and pepper. Cook for

one minute more. Add to food processor. Pulse until finely chopped. Be careful not

to over process or it will become mushy.

3. Add lentils to food processor and pulse to combine. Transfer to a bowl and gently

mix in bread crumbs and cilantro.

4. Use a heaping tablespoon to measure out mixture. Form into small patties.

5. Heat remaining oil in a pan over medium high heat. Brown patties until crisped,

about 5 minutes per side.

6. Garnish with yogurt.

Nutrition Information per Serving:

Calories                    173

Fat                              8 grams

Carbohydrate           17 grams

Fibre                           3 grams

Protein                       9 grams

Sodium                      187 milligrams

 

Tip: Serve on a bed of spring mix or stuffed in a pita.

 

Source: Sobeys Dietitians

Organizations: Sobeys

  • 1
  • 2
  • 3
  • 4
  • 5

Thanks for voting!

Top of page

Comments

Comments