Those who have chosen to reduce or eliminate meat from their diet, must be careful not to run into food deficiencies that can cause damage to the body.
Replacing meat with other protein foods has now become a fairly common requirement. Almost one in ten people said goodbye to meat – some for an ethical reason (vegetarians and vegans), some for a healthy choice.
The fact is that we are currently witnessing a revolution in eating habits. However, renunciation must not turn into food shortages, which can then backfire and cause gaps to damage the body.
What to choose instead of meat, ensuring a healthy and balanced diet?
Here are 5 alternative sources of protein to definitely include in your menu, to ensure a balanced diet.
1. Legumes
Their remarkable variety (chickpeas, lentils, peas, broad beans, beans, and many others) and simplicity of cooking allow a wide use in the kitchen. They are an important source of vegetable protein since they provide B vitamins and minerals, with countless health benefits.
In fact, legumes are rich in iron, fiber, and are low in fat, and therefore perfect for those with cholesterol problems.
To be consumed at least three to four times a week also in the form of soups, meatballs, or in salads. If combined with cereals, possibly whole grains, it ensures the supply of all essential amino acids.
2. Nuts and seeds
Perfect as a hunger breaker, to be included in salads or at the base of raw food cuisine, dried fruit, as well as seeds, are an excellent source of protein and more.
Chia seeds are rich in amino acids necessary for the formation of proteins, fibers, and antioxidants.
Pumpkin and sunflower seeds are also rich in plant proteins.
Hemp seeds are considered a complete food from a protein point of view.
Among dried fruit, almonds are distinguished by their high protein content.
3. Quinoa
Mistakenly counted as a cereal, quinoa is a tiny seed rich in protein, easy to cook, and very versatile. It provides all the essential amino acids that the body does not produce on its own. It is also a source of lysine, which is essential for tissue growth and repair. It also contains fiber, iron, magnesium, and manganese.
4. Tofu
It is a food of oriental origin, white in color, and sold in blocks or cubes. The delicate flavor that characterizes it makes it very versatile in the kitchen, so much so that it can be used as a main course to create sauces and fillings or in desserts. It is obtained from soybeans that are cooked, softened, and filtered. The milk obtained is then curdled with magnesium salts and then pressed. Rich in proteins and minerals, it is also an excellent ally against cholesterol, atherosclerosis, and hypertension.
5. Algae
Algae are a food rich in amino acids, vegetable proteins, unsaturated fats, minerals, and vitamins. They are very versatile in the kitchen and lend themselves to various types of use as they can be added to soups (Kimbu seaweed), and salads (Wakame seaweed, Hijlki, Arame), as well as being toasted and used as a side dish (Nori seaweed).
Remember that not only must people eat to live, but what they eat will affect their ability to keep well, to work efficiently, to enjoy life in general and even extend their life expectancy.
Eat your veggies and stay healthy!
Quinoa is also known as superfood owing to it’s many nutrients. Thank you for this 😀
Very true! And beside being so nutritious it’s also so versatile and delicious 😉
I’m not a big fan of tofu, but all the rest I devour.
Me too ☺️😉
Another helpful, beautifully presented, post. I am not likely ever to be vegetarian, but I am gravitating more towards fish
Thank you very much Derrick! Same here! I like to eat a little bit of everything 😉
You know…it is funny for me…I have been vegetarian for over thirty years, but I know that as a child, my diet was so boring – baked beans, cheese and tomatoes, baked potatoes and toast. I hardly had anything else. When there were meat scares here in the UK – like BSE and Foot & Mouth in cattle and sheep – it did wonders for the popularity of vegetarianism. Then in recent years, veganism has become so popular with people wanting to look after their health and also do what is kinder for the planet. I love the variety that is now available for vegetarians and vegans. It is just lovely.
Indeed! The variety available nowadays is really incredible! You can’t get bored by eating vegetarian or vegan 😉
That’s a good idea replacing meat with other superfoods👍🏻
We should always aim for a balanced diet! Like I like to say, we should eat a little bit of everything 😉
Thanks for the reminder about quinoa. I always forget how healthy it is.
You are very welcome Bernadette! And beside being healthy is also delicious and versatile 😉
All good suggestions Ribana, I also love to combine mushrooms with lots of other veggies for a meat-like substitute.
Thank you Dorothy! Oh yes! And there are some mushrooms that are so meaty ☺️
Great suggestions Ribana! I doubt I will ever give up meat entirely but I have cut back and it is nice to have alternatives which are so necessary. Thanks for another wonderful post Ribana!😊😻🌞
Thank you very much Steve for stopping by! I’m the same, I like to eat a little bit of everything 😉😻
Always happy to be here!😊😻❄️❄️
Excellent post!
Thank you very much Rory! Very appreciated! Especially since it comes from a cook…or a chef…or a sir…☺️
Hahaha very witty Ribana 🙂
Truth all the way 💯
Thank you very much! I’m glad you think so!