It’s that time of year again when the dieting companies prey
on our overindulgence and hope to make a lot of money. Another well publicised issue is that
globally we are eating far too much meat which is contributing to health
issues, land deforestation, flooding and global warming.
Living without meat is achievable; in fact I’d go so far as
to say it’s easy. I was a vegetarian for years but started dreaming about a
butchers shop window display and succumbed to the message that I needed to tuck
into a pork chop.
The main reason we think it’s be difficult is that we
wouldn’t get enough protein. I’m also pleased to tell you that you can get more
than enough protein by eating vegetables and pulses.
Here is a list of vegetables we can grow which are really high
in not only protein but the other elements needed for a vibrant and healthy
lifestyle.
Peas. Peas are an excellent source of protein and
can be enjoyed fresh or frozen and have some of the highest protein available
of any vegetable.
Spinach. This
vegetable is loaded with vitamins, minerals and antioxidants and within that
deep dark green colour is also plenty of protein.
Kale. Truly one
of the best greens and vegetable choices out there, kale is the definition of a
super food. Make it into a salad, add it to soup or casserole, or blend a
handful into a green smoothie, knowing that you are getting your protein.
Broccoli. As well
as protein, broccoli is also high in fibre, antioxidants and minerals. With a
broad range of vitamins on offer, you can use cooked or raw broccoli as a main
menu item. One cup of chopped broccoli
has 2.6 grams of protein all on its own.
Brussel Sprouts.
This cruciferous vegetable is not only high in protein, but also fibre. Try
roasting them in a baking tray with a drizzle of oil and a dash of sea salt for
a delicious variation. You might need to chop them into pieces this year as the
mild weather has made them bigger than ever!
Artichokes. You
can eat artichokes in many different ways including blended, steamed or
roasted. They are so delicious and filling (thanks to the high protein) that
you may very well may make them the main part of your meal.
Asparagus. Not
only are asparagus high in protein, but they also assist your body with
detoxification. Asparagus are also high in fibre, which fills you up and leaves
you feeling satisfied and satiated after eating. Just 100 grams of the green
stuff contains 2.4 grams of protein.
Sweetcorn. In
addition to its high fibre content, a serving of corn packs a solid protein
punch. Best eaten fresh from the cob, you can also get the benefits off-season
through frozen or canned kernels.
Soybeans. With
more protein than any other bean variety, cooked soybeans have about 28 grams
per cup, roughly the amount of protein that can be found in 150 grams of
chicken. More important, soybeans are one of only two complete plant proteins,
the other one being quinoa.
Quinoa. A food so
healthy that NASA hopes we’ll grow it on interplanetary space flights, quinoa
looks a lot like couscous, but it’s a lot more nutritious. Full of fibre, iron,
magnesium, and manganese, quinoa is a terrific substitute for rice and it’s
versatile enough to make muffins, fritters, cookies, and breakfast casseroles.
Quinoa has 8 grams per 1 cup serving. I’m getting some seeds this year to grow
as an experiment.
Lentils. From
string beans to chickpeas, beans are an excellent source of plant-based
protein. When it comes to legumes, lentils are among the winners. They contain
about 18 grams of protein per cup when cooked, and at 230 calories per serving,
they're great for anyone watching their calorie intake.
Pumpkin Seeds. Once
you've ground that gourd into a delicious pie, you might find yourself
wondering what to do with the seeds. Roasting them provides a good snack
alternative to crisps. One ounce provides more than 5 grams of protein, more
than half of the protein found in an egg.
Mung Bean Sprouts.
Whether incorporated as part of a veggie stir fry, a topping on a
turkey-and-cheese sandwich, or as an added crunch to a salad dish, mung bean
sprouts are a great choice for some additional plant-based protein.
Hempseed. This
relative of the popular drug contains significant amounts of all nine essential
amino acids, as well as plenty of magnesium, zinc, iron, and calcium. They’re
also a rare vegan source of essential fatty acids, like omega-3s, which can
help fight depression. Hemp contains 10 grams per 2 tablespoon serving.
Mycoprotein (Quorn).
Originally developed to combat global food shortages, mycoprotein is sold under
the name “Quorn” and is made by growing a certain kind of fungus in vats and
turning it into meat substitutes that are packed with complete protein.
Admittedly, it’s a little weird-sounding, but mycoprotein is sometimes considered
part of the mushroom family.
Mushrooms. With a
firm texture and immune boosting properties, mushrooms make a tasty, nutritious
and filling main meal although my sister in law won’t eat them as she is a
vegetarian and, rightly states that they are closer to animals than they are
plants.
