How to Get Enough Protein if You Are a Vegetarian

Adults in the U.S. are encouraged to get about 46 to 55 grams of protein for women, and 56 to 66 grams of protein for men per day.

Those who are strength training need to calculate their protein needs according to this: 1.2 g/kg body weight per day for advanced and 1.5–1.7 g/kg body weight per day for novice. So for a 130 pound person who does advanced strength training, they need 59 grams of protein.

Keep in mind that plant sources of protein are incomplete (they do not have all the essential amino acids), with the exception of soybeans and quinoa. If a vegetarian has a limited diet, they can potentially not be getting their daily protein needs met. They must be careful to eat a wide a variety of protein rich plant foods.

See here for more information on getting adequate protein.

For those eating meat, 1 ounce of protein provides about 7 grams of protein. But for the vegetarian, these options offer a meatless alternative for 1 ounce of protein or 7 grams of protein.

½ cup cooked chickpeas, black beans, edamame or lentils

1/2 cup sunflower or pumpkin seeds

¼ cup tofu

2 tablespoons hummus

1 cup cooked bulgur or quinoa

12 raw almonds

1 tablespoon peanut butter

2 slices of bread

1 to 1.5 cups cereal

3 ½ cups vegetables

One large egg

One cup milk

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Oven Baked Salmon

20160328_161901Serves 2.

12 ounce salmon fillet, cut into 2 pieces

Lemon, optional

Preheat the oven to 450 degrees F.

Cut lemon into slices. Set aside.

Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a pyrex glass baking dish.  Bake until salmon is cooked through to 125 degrees about 12 to 15 minutes.

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Maria Faires’ Slow Cooker Crock Pot Beans

beansHow to Cook Beans in the Slow Cooker Crockpot

I have been making beans for years trying to come up with a recipe that would result in a flavorful satisfying dish. I think I have found it! These are full of flavor! The long, slow cooking method imparts a deep flavorful essence into the beans.

And being a dietitian, I am a huge fan of beans for their wealth of nutrients, antioxidants and value in a weight loss program since they are so filling.

And this method is the easiest I have ever tried. When beans are cooked in the slow cooker, pre-soaking them overnight is not important, so this method saves a step. The long, slow cooking process will soften them without the need to presoak.

The first time or two that you cook beans in the slow cooker, it’s best if you can be around to check on them toward the end of cooking. Some slow cookers and some beans will cook more quickly or slowly than others. Until you’re familiar with how long beans typically take in your slow cooker, start checking them around 4 and a half hours and then every 15 minutes or so after that until they’re done.

You may be wondering when you read the recipe what I mean by “aromatics”. Aromatics are ingredients like herbs, spices and vegetables (and sometimes meat) that are a base for the flavor of a dish. Cooking the aromatics slowly helps to release their flavors and aromas, creating a deep flavor foundation for dishes such as soups, stews, sauces, meat fillings, etc. Ever sautéed garlic in olive oil? That’s an example of using aromatics.

Different countries’ regional cuisines have a traditional combination of aromatics. In French cooking, the combination is the classic mirepoix: onions, carrots and celery and supplemented with the herbs parsley, thyme, bay leaves, herbes de provence. In Spain: onions, bell peppers and tomatoes, garlic, chilies, bay leaves, cumin, paprika, cilantro, ham or chorizo. Meanwhile, Cajun uses onion, celery, green peppers, garlic, parsley, shallots and paprika. And Indian regions use onion, garlic, chilies, ginger, tomatoes and various Indian spices.

Knowing the regional variations, after you get proficient with making beans in the slow cooker, you can experiment with different aromatic ingredients to flavor your beans.

To make, read through the general directions and then see my sample recipe for exact measurements.

General Detailed Instructions 

Ingredients Any amount of dried beans (other than lentils) 1 ¼  teaspoons salt (divided) per pound of beans, aromatics, like a bay leaf, peeled garlic, minced onion, or dried herbs. OPTIONAL: Smoked meat, like ham hock, ham chorizo, smoked turkey leg

Equipment 3 to 4 quart or smaller slow cooker for 1 pound of beans or less OR 5-6 quart or larger slow cooker for 2 pounds of beans or more

Pick through the beans: pour them into a long, flat container and pick through them, looking for stones, and dried, withered and discolored, then discard. Now rinse the beans in a colander.

Transfer the beans to the slow cooker.

Add aromatics such as bay leaves, chopped onion, chopped garlic or any dried herbs.

Add smoked meat if using.

Cover with water: Pour enough water over the beans to cover them by about 4 inches. Add ¾  teaspoon of salt for one pound of beans and stir.

Cook on low for 6 to 8 hours: Cover the pot and cook on LOW for 6 to 8 hours. When the beans are soft but still a little more firm than you’d like, add a half teaspoon of salt for one pound and continue cooking until done.

NOTE: The first time or two that you cook beans in the slow cooker, it’s best if you can be around to check on them toward the end of cooking. Some slow cookers and some beans will cook more quickly or slowly than others. Until you’re familiar with how long beans typically take in your slow cooker, start checking them around 4 and a half hours and then every 15 minutes or so after that until they’re done.

Cool and store: Cool the beans and then store them in the fridge for a week or in the freezer for up to 3 months.

Here is exactly what I did so that perhaps your first time cooking beans in the slow-cooker you can copy mine.

My Favorite Smoky Pinto Beans

I followed the above instructions and I used 1 pound of pinto beans, 6 cups water, 2 bay leaves, 1 ¼  teaspoons salt total,1 chopped onion, 3 minced garlic cloves and 2 slices of raw bacon chopped.

I used a 5 quart slow cooker.

I did not soak the beans.

My pinto beans were soft in 4 hours 45 minutes.

For additional smoky flavor add some smoked paprika.

**See above for full detailed instructions.

Great Northern Beans

When I used Great White Northern Beans they cooked in about 3.5 hours.

 

 

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