Adding More Plant Proteins To Your Diet

  1. Legumes as Main Dishes: Lentils and chickpeas are the stars in soups, stews, and salads, providing heartiness and flavor.
  2. Nuts and Seeds for Flavor and Texture: Ground nuts and seeds thicken sauces and soups, while whole or chopped nuts add crunch to salads.
  3. Soy-Based Proteins in Traditional Recipes: Tofu and tempeh can be marinated and used in kebabs or stir-fries, offering a modern twist on traditional Mediterranean dishes.
  4. Seitan as a Meat Substitute: Used in various recipes, from stews to stuffed vegetables, as a protein-rich, vegetarian option.
  5. Peas and Edamame for Freshness: Add color and freshness to salads, risottos, and pasta dishes.
  6. Bean-Based Dips and Spreads: Make nutritious dips and spreads like hummus and bean spreads, which are staple appetizers or snacks.
  7. Protein-Rich Grain Bowls: Combine whole grains with legumes, nuts, and seeds for satisfying grain bowls.
  8. Vegetarian Burgers and Patties: Create burgers and patties using beans, lentils, or chickpeas with nuts and spices.
  9. Stuffed Vegetables with Legumes: Fill bell peppers, eggplants, or zucchini with a legume-rich mixture.
  10. Plant Proteins in Baking: Incorporate ground nuts, seeds, or bean flours into baking for added protein in breads and muffins.
  11. Sprinkling Seeds on Dishes: Chia, flaxseed, or hemp seeds over salads, yogurt, or cereals for an extra protein boost.
  12. Protein-Packed Smoothies: Blend soy milk, nut butters, or protein powders into smoothies for a quick, nutritious option.

In the Mediterranean Diet, lean proteins from fish, poultry, and plant-based sources are celebrated for their health benefits and culinary versatility. They’re integral to the diet’s focus on a balanced, nutritious, and sustainable lifestyle, offering a wide range of options to cater to various tastes and dietary preferences.

In our next lesson, we’ll explore the moderation section of our newfound lifestyle AKA top of the Mediterranean Diet food pyramid