Plant-Based Proteins

Did You Know?

Canada’s Food Guide recommends filling a quarter of your plate with protein-rich foods .
It also recommends eating plant-based protein foods more often.

What Are Plant-Based Protein Foods?

Their name says it all - they are plant foods that are high in protein!
Examples include:
Nuts and nut butter (e.g., peanuts, almonds, and cashews)
Seeds (e.g., sunflower, pumpkin, sesame, flax, and hemp)
Pulses (e.g., lentils, black beans, navy beans, green peas, and chickpeas)
Soy products (e.g., tofu, tempeh, edamame, and fortified soy beverages)

Nutrition and Health Benefits

Nuts and seeds:
High in healthy fats, protein, and fibre , as well as vitamin E, zinc, and magnesium. Eating a handful of nuts/seeds daily may reduce the risk of cardiovascular disease and death from cancer or other causes.

Pulses:
High in fibre and protein , as well as iron, potassium, zinc, magnesium, and folate. 
May increase satiety (the feeling of fullness) after eating and prevent obesity.
Help with controlling blood sugar levels.
May reduce the risk of cardiovascular disease.

Soy products:
Source of calcium, zinc, copper, potassium, phosphorus, magnesium, and B vitamins.
Reduce “bad” (LDL) cholesterol and benefit cardiovascular health.
May reduce the risk of some types of cancer (such as breast, ovarian, and prostate).
Tips for Eating More Plant-Based Protein Foods.
Try adding nuts and seeds to smoothies, cereal, and salads.
For a quick snack, try hummus with carrot sticks, or stir peanut butter into yogurt.
To save time, try canned pulses! To reduce the sodium content, look for “no salt added” or drain/rinse the canned pulses before use.
To save money, buy dried pulses in bulk or buy tofu on sale and freeze it.
Do pulses make you gassy? Try eating just a few tablespoons daily to start, then slowly increase the amount you eat over time.

Lentil Bolognese

This recipe takes 30 minutes to prepare and serves 8. 

Ingredients:

• 15 mL (1 tbsp) vegetable oil
• 1 onion, chopped
• 125 mL (½ cup) small diced celery
• 125 mL (½ cup) shredded carrot
• 3 cloves garlic, minced
• 15 mL (1 tbsp) tomato paste
• 750 mL (3 cups) low sodium vegetable broth
• 1 can (796 mL/28 oz) crushed tomatoes
• 5 mL (1 tsp) dried basil
• 5 mL (1 tsp) dried oregano
• 375 mL (1 ½ cups) kale or spinach, chopped
• 1 can (540 mL/19 oz) lentils, drained and rinsed
• 2 mL (½ tsp) salt
• 1 mL (¼ tsp) black pepper

Directions: 

In a large pot, heat oil over medium heat. Sauté onions and celery for 2 to 3 minutes,
until softened.

Stir in carrot and garlic and cook for 2 to 3 minutes.

Mix in tomato paste and cook for 1 minute.

Mix in broth, crushed tomatoes, basil, oregano, kale, and lentils. Stir in salt and pepper.

Simmer on low heat for about 20 minutes, until the sauce thickens.

Serve with whole wheat pasta, spaghetti squash, or spiralized vegetable noodles.

Refrigerate or freeze leftovers.

Recipe sourced from the Canada Food Guide: Lentil bolognese - Canada's Food Guide