Cutting back on meat doesn’t have to mean going without protein. Tips and two recipes

Going vegetarian or reducing meat consumption doesn’t have to equate to a lack of protein in your diet. The Independent recently covered the journey of Jennifer Anastasiou, who transitioned to a vegetarian diet due to concerns over the environmental impact of livestock farming.

Anastasiou initially worried about meeting her protein needs after a lifetime of meat-heavy meals. However, she now relies on dietitian-recommended high-protein legumes like lentils, chickpeas, and beans, along with vegetable-based protein sources, to ensure a balanced diet.

Many individuals are contemplating cutting back on meat for various reasons, such as health, the environment, or animal welfare. According to experts, including dietitian Jenna Braddock from St. Augustine, Florida, it’s essential to focus on protein stacking by incorporating small amounts of nuts, whole-grain bread, or legumes into existing meals.

Braddock suggests practical protein sources like lentils (9 grams per half a cup), frozen edamame, and tempeh. Additionally, hemp hearts, peanuts, and seeds such as pumpkin, sunflower, and chia are affordable options rich in protein. Quinoa, often mistaken for a grain, is also a protein-packed seed.

For those who may find the texture of beans or tofu unappealing, Braddock recommends blending them into soups or dips. She emphasises starting with delicious and easy-to-make vegetarian or vegan meals to make the transition smoother and more enjoyable.

To assist individuals embarking on a plant-based journey, two recipes from “The High-Protein Vegan Cookbook for Athletes” by Jenna Braddock and Ivy Stark were shared. The first recipe, Toasted Pumpkin Seed Dip, combines pepitas with tomatoes, onion, garlic, cilantro, and spices for a flavourful dip. The second recipe, Quinoa Pilaf with Asparagus, offers a nutritious blend of quinoa, asparagus, pine nuts, herbs, and spices.

These recipes serve as a delicious introduction to incorporating more plant-based proteins into your diet. Remember, embracing a vegetarian or vegan lifestyle is not an instant switch but a culinary journey towards improved skills, knowledge, and competency in the kitchen.