If you care about your health and the environment, you don’t want to eat too much meat, right? Saturated fat, hormones, antibiotics, water consumption, animal condition… so many reasons to feel guilty. We can see a slow but steady shifting of today's mentalities, shifting away from animal products. But you might say: “I still need my protein!”, and you’re right. In order to stay healthy, and in shape, we cannot eliminate this macronutrient from our diet. But the good news is that there is a solution! Turning to vegetable proteins is a good way of getting your protein intake without feeling bad. Here is a list of the most common options you can easily find.
Chickpeas
Chickpeas is one of the earliest cultivated legumes and is a key ingredient in Mediterranean and Middle Eastern cuisines. It is mainly used to make hummus, falafel, salads or soups. It is packed with a bunch of vitamins and minerals, such as thiamin (B1), B6, folate (B9), iron, phosphorus, magnesium, and zinc. It helps prevent some cancers, and deal with cholesterol and diabetes.
Beans
Much more common in our part of the world, beans are a great option! They’re rich in folate (B9), and iron. Beans also have antioxidants and other compounds that reduce aging and may help lower blood pressure and protect from heart disease.
Lentils
Like chickpeas, lentils are another great source of thiamin (B1), B6, folate (B9), magnesium, zinc, iron and phosphorus. On top of that, they give you a good amount of copper and manganese. Therefore they also help with cancer, cholesterol and diabetes.
Tofu
Tofu is a good source of iron, calcium, and phosphorus. It is low in calories and fat, making it a good choice for those trying to lose weight or maintain a healthy weight. It is also low in saturated fat, which can help to reduce the risk of heart disease.
Quinoa
Quinoa is an awesome gluten free superfood. Packed with antioxidants, vitamins and loads of minerals, it helps fight aging, cancer, cholesterol and diabetes.
Oat
If you’re watching your weight, oat, or oatmeal is a great option. A bowl of oatmeal in the morning will keep you full and satisfied for a good while. Full of antioxidants, iron and zinc, it is great to fight cholesterol and heart disease. Its anti-inflammatory compounds help to soothe and protect the skin.
Peanuts
Perfect for a snack or in a variety of meals, peanuts give you good fat, magnesium, manganese, phosphorus, B vitamins, and vitamin E. Great to fight cancer, aging, cholesterol, and diabetes.
Except tofu, all those options have a high content of dietary fibers, which help to improve digestion and prevent constipation. As you can see, most of them are strong allies in preventing or fighting chronic diseases, and their vitamins and minerals will do great to your organism.
Although plant based protein sources are high in vitamins and minerals, unlike meat, most of them do not contain all the essential amino acids (the components of protein). For example beans and lentils have some amino acids that grain, nuts and seeds don’t, and vice versa. Therefore, make sure to balance your diet with a variety of proteins in order to have the complete package. The typical “gallo pinto”, made of rice and beans, is a great example of a complete protein source!
Several of our delicious dishes are made with plant based protein sources, check our menu for more details, and book your stay with us to come try them all!