Myth Busting: Vegetarian & Vegan Protein Sources - CulinArt Group

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Myth Busting: Vegetarian & Vegan Protein Sources

When people think protein they think MEAT! But when did these two words become synonymous? And how can someone consume enough protein, without getting anywhere near meat? It’s time to bust this myth!

Many people following a vegetarian or vegan diet commonly wonder if their diet lacks protein. However, an appropriate, well-planned vegetarian or vegan diet can provide you will all the protein you need as well as containing more fiber and less saturated fat than animal-based protein sources. There are tons of versatile plant-based protein sources that can help you reach your protein needs every day. Some of these foods include:

  • Seitan: This gluten-based product resembles the look and texture of meat when cooked and contains approximately 25 grams of protein per ½ cup of seitan.
  • Lentils: This versatile bean is packed with iron, folate, and fiber and can have about 18 grams of protein per 1 cup of cooked lentils.
  • Tempeh: A soybean-based protein source that provides the body with essential amino acids and can contain up to 30 grams of protein per 1 cup of tempeh.
  • Tofu: Another soybean-based protein source made from the process of pressing together bean curds and can contain up to 20 grams of protein per 1 cup of tofu.
  • Spelt: This ancient grain has a hearty taste that can be used in pancakes, pizza dough, bread, cake and a variety of other recipes. It contains about 10 grams of protein per cooked cup of spelt.
  • Quinoa: Identified as a “supergrain,” quinoa has a high fiber content, is naturally gluten free, and has wide variety of vitamins and minerals. On top of that, quinoa is a complete protein providing all essential amino acids and contains up to 8 grams of protein per cup of cooked quinoa.

These examples are only some of the protein-packed sources that can be consumed on a vegetarian or vegan diet.

Plant based protein sources benefit your health, wallet, and the environment. By increasing your intake of fresh plant based proteins, you naturally remove excess food additives, colorings, and preservatives, while gaining a variety of vitamins and minerals, healthy fats, and fiber. The nutritional benefits of vegetarian and vegan proteins help reduce the risk for chronic illnesses. Plant proteins also tend to be less expensive than animal proteins and require less processing and transport to reach the consumer. Also, the increased health benefits from plant based products could lead to less doctor visits and medications. In terms of the environment, plant based products require less energy and water to produce, and generates less greenhouse gas emissions compared to certain meat proteins.

Plant based eating puts an emphasis on plant-derived whole foods – it is not necessarily a vegan or vegetarian diet, but one where animal proteins serve as a supporting role. With some thought, knowledge, and creativity, plant-based foods can be all you need to hit your protein requirements, stick to your budget, and become more sustainable. Lettuce do our best in getting our plant based protein in!

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  • October 9, 2019

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“We can’t thank you enough for all the time and effort you put into getting this emergency shipment of water to our Waco, Tx office. As always, you guys pulled out all the stops and did everything possible to help! I know it doesn’t seem like much to you, but our employees in TX that need drinking water are truly grateful. I feel so fortunate to work with such true professionals. I think you set the bar that your competition wishes they could match!”

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“With all the prep work from Winterim ramping up and classes continuing as usual, it's a busy time to be a Forman teacher. Imagine my delight, tired as I was, when I delved into the upscale-restaurant-quality chicken parmesan our dining hall served last night. Forman is all about support, and providing our students with a dinner of that quality is just as important a measure of support as anything that happens in a classroom.”

“This is EXACTLY the type of service and experience we had always envisioned for our patients at MSK Koch!  Thank you Chef Ryan for going out of your way for this patient and all patients and staff!”

“The roasted tofu/noodle/edamame arugula salad with cabbage, carrots and red peppers was something that I would buy from a restaurant or food truck without question. It would win best school lunch in the U.S. without a doubt if there was such a competition! The textures and flavors were a perfect blend, tied together by an excellent dressing. I don't think anyone would be mad if that popped up on the menu every week. Thanks again to you and your staff for such high-quality food!”

“Thanks so much for a great week of food here at SCH to start off 2021. Everything has been fantastic. The kids were loving the Chinese food and boxes today. The Moo Shu Pork was amazing. Great work!”

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