Pancakes

How To Eat More Protein On A Meat-Free Diet

If you’re new to a meat-free diet or you struggle with ways to get the protein you need here are some important tips that may help you. It really isn’t as hard as you might think.

Snack on protein rich munchies and skip the carbs. Eat roasted chickpeas, edamame, roasted peanuts, or raw nuts. Keep away from heavily salted nuts.

If you’re looking for a frozen treat then purée coconut milk, almond butter, cashew butter, honey, and cocoa powder. Freeze in an ice cream maker for a protein rich frozen treat.

Make an easy cream sauce by whisking cashew butter with vegetable stock, garlic, and minced parsley. Toss with cooked pasta.

Crumble tempeh (fermented soybean protein) into pasta sauce or soups, or wherever you might use hamburger meat.

Purée cooked black beans and add to brownies. For blondies or light colored muffins or cakes, use cooked, puréed chickpeas.

Sprout sunflower seeds and add them to salads. Just soak raw seeds overnight in water to cover. Drain and let sprout for 24 to 48 hours.

Add ground flaxseeds to muffins, waffles, breads, or cookies for a protein boast and added omega 3 fats.

Make a protein packed pudding. Purée silken tofu with cocoa powder, honey, and vanilla extract.

Use hemp or rice protein powder instead of flour to make waffles, pancakes, and baked goods. Instead of eggs, use flax as a binder.

Lentils are awesome! Eat lentils more often. They are fast cooking and easy to use. Add to soups, toss in salads, and stir in cooked rice.

Spread sandwiches and wraps with hummus instead of mayonnaise. I do this all the time. Purée hummus with roasted red peppers or chipotle peppers for an added zing.

If you can tolerate gluten, seitan (wheat protein) is a great substitute for sliced deli meat. Use it in wraps or sandwiches for an easy lunch.

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen