Plant proteins are all the buzz – and they are a perfect start to designing quick, easy, and affordable Mediterranean meals.
As a registered dietitian, my job is to assist, encourage, and teach clients all about food and nutrition in a customized-individualized way. I ask questions to learn about a new client’s current nutrition, meals, and snack habits, and I find out about their medical and lifestyle issues that can be impacted by nutrition in a positive way. One of the questions my clients ask most often these days is about plant proteins. When they ask, I explain how handy plant proteins are and how they can help everyone thrive with Mediterranean Nutrition.
A What’s What on Plant Proteins
It can be confusing to understand the nutrition details about plant proteins so here are 3 things to keep in mind for a clearer picture:
- Plant proteins can replace meat-poultry-fish proteins. In Mediterranean cuisine, 2 or more dinners a week are made with plant proteins.
- Plant proteins are usually not as high in total protein as meat-poultry-fish proteins; however, they contain positive nutrition like fiber, antioxidant phytochemicals, and unsaturated fat, too.
- Plant proteins are very satisfying because of their protein and fiber content. They are great filler-uppers.
A Short List of Plant Proteins
There are many plant protein options to try and here are a few. Beans typically have 6-10 grams protein per 1/2 cup serving, and seeds and nuts typically have 6-12 grams protein per 1 ounce serving. Many are Mediterranean Nutrition favorites and they are best when mixed up and enhanced with fresh or dried herbs, spices, and extra virgin olive oil.
- Lentils – look here for quick meal recipes
- Chickpeas – look here for quick meal recipes
- Peanut Butter
- Black Beans
- Quinoa
- Green Peas
- Almonds
- Lima Beans
- Kidney Beans
A Short List of Easy Mediterranean Meals with Plant Proteins
It’s not difficult to get creative when using plant proteins and Mediterranean flavors. Think of a favorite meal and then replace the meat-poultry-fish protein with a plant protein. For example, try one of these:
- Chili with Lentils – replace ground beef with cooked lentils in your chili recipe
- Chef Salad with Chickpeas – replace ham and cheese with canned-drained chickpeas and sprinkle some nuts on top, then dress your salad with extra virgin olive oil, fresh lemon juice, and fresh or dried oregano
- Pasta with Lima Beans & Mushrooms – replace ground beef and pork sausage with cooked lima beans and sautéed mushrooms in your marinara sauce
Plant Proteins and Mediterranean Nutrition is Forever
Finding a personal plan for ‘forever nutrition’ is truly important – for daily energy and wellbeing at every age. Mediterranean Nutrition has proven its value as ‘forever nutrition’ in scientific research trials that continue today and show positive outcomes for chronic disease risk reduction, mental health benefits, and cellular inflammation reduction. So, please value the quality of your life by taking a step, trying a plant protein meal for lunch or dinner, and experimenting with herbs, spices, and all that Mediterranean cuisine has to offer. Here is my free ebook on Mediterranean Menus and Recipes – it’s the starting point of delicious ‘forever nutrition.’