What is the best source for protein?  Under the section of Natural Health we are discussing the book, The China Study by T. Colin Campbell, Ph.D. and Thomas M. Campbell II.  We are examining the scientific research on proteins that cause cancer in that section.

We are now going to examine which foods are the best source of “low quality” proteins.  We learned in the Natural Health section the difference between “high quality” and “low quality” proteins and that the labeling can be deceptive.

The discussion today is focused on plant based proteins and why plant based proteins are healthier.  Below is a list of plant based proteins recommended by the American Diabetes Association.

Plant-Based Proteins

Plant-based protein foods provide quality protein, healthy fats, and fiber. They vary in how much fat and carbohydrate they contain, so make sure to read labels.

• Beans such as black, kidney, and pinto
• Bean products like baked beans and refried beans
• Hummus and falafel
• Lentils such as brown, green, or yellow
• Peas such as black-eyed or split peas
• Edamame
• Soy nuts
• Nuts and spreads like almond butter, cashew butter, or peanut butter
• Tempeh, tofu
• Products like meatless “chicken” nuggets, “beef” crumbles, “burgers”, “bacon”, “sausage”, and “hot dogs”

We think about a vegetarian diet as being a diet that doesn’t include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:

• Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
• Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
• Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
• Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish.
• Pollotarian diets exclude meat, dairy and fish, but allow poultry.
• Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

Confusing isn’t it!  Let’s focus on a middle of the road approach to a more vegetarian diet called a flexitarian diet.  This diet is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.  This approach is less challenging and easier to transition into.  Later, if you choose to become more vegetarian, it will be easier to make the transition.

One way to ease into a vegetarian diet is to gradually reduce the meat in your diet while increasing fruits and vegetables.

•  Each week increase the number of meatless meals, such as spaghetti with tomato sauce or vegetable stir-fry. Incorporate ways to include greens, such as spinach, kale, Swiss chard and collards, in your daily meals.
•  Take your favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans.  You may be surprised to find that many dishes require only simple substitutions.
•  Search the Internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. The more variety you bring to your vegetarian diet, the more likely you’ll be to meet all your nutritional needs.

Most of us like pizza.  This recipe is a healthy and simple start to eating less meat.

Vegetarian Pizza:

One pizza crust

Top with pizza sauce, your favorite vegetables which could include; carrots, mushrooms, spinach, onions, sweet peppers, squash, olives, tomatoes, feta cheese or your favorite cheese

Use your imagination.  The object is to have a meatless meal.  Use the cheese sparingly, the idea is to have a tasty and healthy meal.

Bake at 400 degrees for about 16-20 minutes

Add a salad to go with the pizza and you have a complete meal.

For dessert try grilled fruit or a sorbet.

Enjoy!!!