Another Reason to Eat More Plants

A new study published in JAMA has found that there is an inverse relationship between animal and plant protein. Those that consumed larger amounts of animal protein, red meat and processed meats in particular, had a higher risk for mortality (death) than those that consumed plant proteins. There have also been numerous studies in the past that have proven that more plant based diets can reduce the risk of coronary artery disease, certain cancers, diabetes, hypertension and obesity.Does that mean we should all become vegetarians? Not necessarily. But it could be beneficial to consume more fish and plant based proteins and to significantly reduce red meat. I recommend having at least one day that is meatless. The USDA recommends we consume 5-13 servings of vegetables a day and 6 servings of complex grains a day. So what are some goos sources of plant protein:

Chickpeas: A legume loaded with protein, fiber and complex carbs. 1 cup has 286 calories and 12 grams of protein. They can be tossed in a salad, made into a stew or whipped into dips such as hummus.
Lentils: Also a legume, has protein, fiber and carbohydrate, they are also an excellent source of iron. 1 cup has 230 calories and 17 grams of protein. Lentils do not need to be presoaked, so they are great to add to soups and stews.
Soy: High in protein, fiber, calcium and other nutrients. 1 cup boiled (edamame) has 298 calories and 29 grams of protein, firm tofu has 69 calories per 1/2 package and 10 grams of protein and tempeh has 320 calories for 1 cup and 31 grams of protein. Can be added to a salad or eaten alone as a snack. Different soy products have different nutritional values. look for soy with the least additives.
Almonds: Contain, protein, fiber, magnesium and vitamin E. A full serving of almonds, 1/4 cup ( as a meal, not a snack) has 162 calories and 6 grams of protein. Whether used as a snack or added to salads, pay attention to portion control.
Quinoa: A grain that is also a complete protein, rich in iron, magnesium, manganese and fiber. 1 cup has 222 calories and 8 grams of protein. Swap out pasta for this healthy grain, add to salad or stews.
Chia seeds: High in Omega 3 fatty acid, fiber and a complete protein. 1 ounce contains 138 calories and 4.7 grams of protein. Add to smoothies and yogurt for a textural treat.
High protein vegetables: Many vegetables contain protein-not enough alone and need to be combined to make them complete. Higher protein vegetables include spinach (2.9 grams), broccoli-1 stalk (4 grams), mushrooms-4(2.4 grams), kale-1 cup (2.9).
Green peas: Great source of fiber, protein Vitamin A, C, K and folate. 1 cup cooked contain 118 calories and 8 grams of protein. served alone or in a meal, always satisfying.

Whatever plant you choose, you can’t go wrong, but without balance, if going more plant, make sure you are getting what you need. Certain nutrients can become depleted when you reduce animal protein such as iron, B12, calcium, and zinc. When in doubt, get the assistance of an RD who can help you make sure you get all the nutrients you need to maintain a healthy diet.

Very Green Lentil Soup

From: EatingWell Magazine, Soup Cookbook

Lentils seem to go well with just about anything, and here they play well with a collection of greens and some cumin and coriander to add a gentle spicy note to this soup recipe. The result is a hearty winter soup with layers of flavor. Both French green lentils (available in natural-foods stores and specialty markets) and more commonly available brown lentils are delicious in this soup. The French green lentils hold their shape better when cooked, while brown lentils will start to break down a bit.

By:Anna ThomasEatingWell Recipe Contributor

Ingredients 8 servings

2 tablespoons extra-virgin olive oil, plus more for garnish
2 large yellow onions, chopped
1¼ teaspoons salt, divided
2 tablespoons plus 4 cups water, divided
1 cup French green (Le Puy) or brown lentils
8 large green chard leaves
1 medium Yukon Gold potato, scrubbed
12 cups gently packed spinach (about 10 ounces), any tough stems trimmed
4 scallions, cut into 1-inch pieces
5 cups vegetable broth, store-bought or homemade

2 cups chopped broccoli
1 tablespoon cumin seeds, lightly toasted and ground (see Tip)
½ teaspoon ground coriander
Freshly ground pepper to taste
1 cup chopped fresh cilantro
2 tablespoons chopped fresh mint
½ jalapeño pepper, minced
1 tablespoon fresh lemon juice, or more to taste
Crumbled feta cheese for garnish

Preparation

- Active 1 h 5 m

Ready In 1 h 20 m

Heat 2 tablespoons oil in a large skillet over high heat. Add onions and ¼ teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water and cover. Cook, stirring frequently until the pan cools down, and then occasionally, always covering the pan again, until the onions are greatly reduced and have a deep caramel color, 25 to 35 minutes.
Meanwhile, rinse lentils and pick out any small stones; combine the lentils with the remaining 4 cups water in a soup pot or Dutch oven. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 20 minutes. Trim the white ribs out of the chard; chop the greens and slice the ribs (keep in separate piles). Cut potato into ½ -inch dice. Chop spinach; set aside.
When the lentils have cooked for 20 minutes, stir in the chard ribs, potato, scallions, broth and the remaining 1 teaspoon salt; return to a gentle simmer. Cover and cook for 15 minutes.
Stir in the chard leaves, broccoli, cumin and coriander. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the soup. Return to a simmer, cover and cook 5 minutes more. Stir in the reserved spinach, cilantro, mint, jalapeno and pepper; return to a simmer, cover and cook until the spinach is tender but still bright green, about 5 minutes more. Stir in 1 tablespoon lemon juice. Taste and add more lemon juice and/or pepper, if desired. Garnish each bowl of soup with a drizzle of olive oil and crumbled feta cheese.

Tip: Toast cumin seeds in a skillet over medium heat, stirring occasionally, until fragrant, about 2 minutes. Cool slightly. Grind to a fine powder in a spice mill, blender or clean coffee grinder.
To make ahead: Cover and refrigerate for up to 3 days.

Nutrition information

Serving size: about 1⅔ cups
Per serving: 181 calories; 4 g fat(1 g sat); 9 g fiber; 29 g carbohydrates; 9 g protein; 206 mcg folate; 0 mg cholesterol; 5 g sugars; 5,008 IU vitamin A; 28 mg vitamin C; 119 mg calcium; 5 mg iron; 535 mg sodium; 793 mg potassium
Nutrition Bonus: Vitamin A (100% daily value), Folate (52% dv), Vitamin C (47% dv), Iron (28% dv)
Carbohydrate Servings: 2
Exchanges: 1½ vegetable, 1 lean protein, 1 starch, ½ fat