Lifestyle
Food & Nutrition
Fitness
If you’re considering going vegetarian or even just want to eat more plant-based foods, don’t worry—it doesn’t mean you’ll be living off of salads! Sure, fruits and vegetables are great, but there are so many delicious ways to incorporate them into your diet in more flavorful and interesting ways. Here are eight different kinds of plant-based foods that will make you love meatless meals once and for all!
1. Mushrooms
If you’re wondering whether there’s a plant-based meat substitute for burgers, look no further than mushrooms. Specifically, portobello mushrooms. Portobellos are large caps that can be grilled until they become soft and juicy. They may not be quite as satisfying as a real burger, but they do have great flavor and texture—and they’re a healthier alternative to ground beef.
2. Beans
Beans are a great source of plant-based protein, meaning you can make a killer meal without any meat. The easiest way to start incorporating beans into your diet is by choosing meals that already contain them as the main ingredient. For example, hard-boiled eggs and beans make for an easy breakfast – top with avocado for an extra dose of healthy fats. Another simple option is bean tacos – canned pinto or black beans are delicious when mixed with lettuce, salsa, and fresh guacamole or sour cream (depending on what you have in your fridge). Just remember to rinse your beans before cooking so they don’t cause any digestive issues!
3. Lentils
Lentils are one of those foods that, if you haven’t tried them before, you should definitely give a try. This hearty legume is a great meat substitute; even vegans sometimes use it as an alternative to tofu or tempeh. Because lentils are so hearty and rich in plant-based protein, they can replace meat in recipes without adding any noticeable difference in taste or texture. For example, lentils make for excellent tacos when cooked with lots of onions and spices—try them out! Since they’re so versatile, we find ourselves reaching for lentils all throughout wintertime—no matter what type of dish we’re making. Lentil soups? Yes, please! Lentil tacos? Absolutely! Lentil burritos?
4. Peas
They aren’t just for eating anymore! Peas are an excellent source of protein, fiber, and nutrients like vitamins A and C. If you’re looking to add a meaty texture to plant-based dishes, check out some of these vegan products that use peas as their primary ingredient: Just Egg, Gardenburger’s Black Bean Burger (Veggie Protein option), Good Catch Tuna (Fishless Tuna), Morningstar Farms Chicken Veggie Patties. All items can be found at Walmart.
5. Broccoli
Broccoli is an excellent source of both vitamin C and vitamin K. One cup of cooked broccoli delivers almost 150% of your daily recommended value for vitamin C. What’s more, broccoli also contains glucoraphanin, a phytonutrient that supports detoxification and can lower cholesterol levels in your blood. Vitamin K plays a key role in blood clotting and helps promote strong bones as well as healthy teeth, skin, and hair. Broccoli is also rich in fiber; just one serving provides 7% of your daily value. Lastly, broccoli contains omega-3 fatty acids; just one serving offers 585 mg or 16% of your daily value.
6. Almonds
Almonds are a wonderful, versatile vegan food. Not only do they offer amazing health benefits, but also a unique, rich taste. There’s hardly anything that almonds can’t be made into – from lattes to almond milk to baked goods to main courses – which makes them one of our favorite plant-based foods. The uses for almonds are endless! One notable use is in baking and cooking; many people use almonds as egg replacements in their desserts and meals, including cookies and other baked goods. Almonds have even been used for meat alternatives – look for just egg products or opt for your own almond flour recipes at home. Just as importantly, almonds also contain plant protein which helps you meet your daily protein requirements while keeping with a diet rich in fruits and vegetables.
7. Tofu
It’s got a bad rap, but tofu deserves your love. While it might seem challenging to incorporate at first, tofu can easily be turned into everything from baked goods and main dishes to cocktails. Tofu is made from soybeans that have been soaked in water and pressed into soft white blocks. It has little flavor on its own, which means you get to make all of it yourself when cooking with tofu.
8. Spinach
Spinach is a tasty, nutritious green leafy vegetable that is most often enjoyed raw in salads. Spinach is rich in antioxidants and plant compounds called lutein and zeaxanthin. It’s also low in calories and high in fiber, protein, vitamin A, vitamin C, vitamin E, magnesium, and iron. Plus it tastes great! Raw spinach has a satisfying crunch similar to lettuce or arugula; steamed spinach can be prepared as you would any other leafy green vegetable like kale or chard; cooked spinach makes an excellent addition to omelets or scrambled eggs, and you can even fry it up as a crispy garnish for soups or stews.
