Fresh Focus #79: Easy Ways to Add Plant-based Protein

If you are looking at incorporating more plant-based proteins in your meals and snacks, listen to this episode as Shelby and Selena talk about some of their favorite recipes.     Be sure to visit the Healthy Teaching Kitchen YouTube Channel to watch videos and find plant based food items to try at home. You can have easy, delicious food choices while being more mindful on how they affect the environment. Check out the new VA Nutrition and Food Services  Practical Plant-Based Cooking Cookbook to find simple easy-to-find ingredient plant based recipes. 

What is Fresh Focus?

Fresh focus is a podcast delivering bites of nutrition information to veterans and their family between visits. Whether you are busy with a family, retired, or more isolated, you can stay connected for you. Dietitians from the Marion VA Health Care System will deliver evidenced based, consistent information to take on today's hot topics while promoting positive health outcomes.

The Department of Veterans Affairs does not endorse or officially sanction any entities that may be discussed in this podcast, nor any media, products or services they may provide.

Fresh Focus Podcast: NNM / GEMS EP#79
Contributor/Host: Shelby Banks and Selena Saulsbery
Title: Plant Proteins Made Easy!

References:
10 Plant-Based Sources of Protein to Try (everydayhealth.com)
Recipes, Cookbooks, and Cooking Videos - Nutrition and Food Services (va.gov)

Shelby: Hello, everyone, and welcome to the Fresh Focus Podcast National Nutrition Month Series. My name is Shelby, I work at the John D Dingell VA in Detroit, MI and I have been with the VA for almost 5 years now. Today, I’m with Selena as we continue our discussion on sustainable eating. In this episode, we will focus on exploring easy steps to incorporate plant-based proteins into our diets. We’ll break down steps on how to seamlessly integrate these protein sources into simple, delicious meals, offering practical tips for a more sustainable and nutritious lifestyle. Thanks for coming on with me today, Selena.

Selena: Hey Shelby yeah, it’s a fun topic and I enjoy sharing a few of my favorite Healthy Teaching Kitchen recipes from the Plant Based cookbook. Which is available online free from the VA and I had a chance to try a few more recipes this weekend. Did you have a good weekend?
Shelby: Yes, it was a great weekend. It’s still a little warmer here in Michigan, so I was able to do a nice sightseeing walk and then did some grocery shopping. Its fun to get into that and also, I did some meal planning. I was thinking about easier ways to incorporate more plant-based proteins into my diet, and I know it can be easy to just grab a chicken breast, salmon…but as a dietitian with a passion for incorporating plant-based protein sources it had me thinking of a simple way for Veterans and their family members to start adding in to their routine! For example, on a busy weekday meal what would be a quick go to that you use for plant-based protein sources that you add in routinely….
Selena: My family is consistent with incorporating one “meatless” day into our dinner meal preparations. I’ve found it to be a lot easier and quicker to prepare tofu or beans vs having to remember to thaw out chicken, fish, or beef. Not only is it convenient, but it’s also really friendly on the wallet and environment.
Shelby: I agree I agree, I am trying to be more mindful about my food choices and how they affect the environment and even more become sustainable in my food choices as well, but it’s also heart healthy by increasing some of my fiber. If you haven’t had a chance to listen to the MOVE with fiber episode, go back to series 4 episode 22 and listen to Tori explain all about fiber.
Selena: So Shelby, what are your favorites to supplement as plant-based protein options?
Shelby: Some of my favorites currently: veggie crumbles – which are meatless alternative to things like hamburger or turkey. It is typically made from a combination of soy protein, plant-based flours, and dried veggies). I also love using various types of beans, chickpeas whether they be dry or canned, but then also some that I think we don’t show enough love to maybe lentils, quinoa, or even almonds.
Selena: I agree! I’m a big of oatmeal and experimenting with protein toppings like nuts and seeds. The Plant Based Cookbook has several oatmeal recipes. I’ve considered adding quinoa with oatmeal for a different texture and flavor in the mornings. What do you like for lunch?
Shelby: I love to do Taco bowls for lunch, (you can add in those crumbles I talked about, avocado, quinoa/rice, salsa, black beans which would be another protein) there are some other great recipes in episode 40 that you can vary all kinds of vegetables and proteins to your preference and tastes.
Selena: yeah those are great tips, sometimes on my busier days when I only have 10-15minutes – I may toss together a quick fruit, veg smoothie using a nut butter, flax or chia seeds as an added protein source.
Shelby: yeah those are all great ideas and sources I use that as well, for the morning on the go for something really quick. I talked about this with a veteran the other day trying out a Dinner recipe of – quinoa, lentils, one of my favorites is stuffed peppers, or anything with Italian type of sauce. Here in Michigan, especially in the Fall, I also get veterans asking about healthier ways to prepare certain dishes, or ways to add even more nutrients, so I always say batch cook some of those lentils and then you can include them in a variety of different dishes, in those comfort foods, so something like meatloaf or spaghetti.
Selena: oh gosh I also really appreciate a chili, stew, or soup loaded with a variety of vegetables, lentils, and beans. Shelby, you’re making me hungry. Everything sounds delicious.
Shelby: yeah, it does sound delicious, and you guys can check out the cookbook and its really great we have the Healthy Teaching Kitchen here at the VA, where they highlight all types of plant-based food items, to try and they have a new cookbook out called Practical Plant-Based Cooking with many different options.
Selena: It’s such a great, user-friendly resource.
Shelby: yeah, I love it, one of my favorite stories from a veteran telling me about their journey into adding plants into their main dishes is discovering the versatility of beans. Typically, they would maybe season their beans with pork (neck bones, ham hock) southern style, but we an also talk about incorporating a different bean with different flavors (trying flavored smoke) or using basil, oil garlic to make a pesto which is also renal friendly, probably you guys may be wondering what that is and what that means in a renal diet, limiting tomatoes is a priority due to potassium, and an effort to limit the intake.
Selena: In addition to its versatility in meal prep, beans are such a great source of fiber and economically friendly. Many of us don’t meet the daily requirement (21-25 grams for women and 30-35 grams for men). Beans are a nice, easy way to increase not only protein but fiber which helps with heart and digestive health in our meals. I work with a Veteran who follows a plant-based diet and uses smashed black beans on his toast in the mornings. I don’t know that I would have thought of that before my conversation with him.
Shelby: I think I’ll try that one day. It sounds delicious. I recently did some recipe testing it wasn’t smashed black beans but with full, whole carrots and I did a unique bbq spice blend and then boiled the carrot to fork tender, then sauteed it with the seasonings, it began to mimic the color and flavor of a hot dog and it was perfect. Great for BBQ’s or as a side dish, or as an alternative with baked beans or even slow cooked, in a salad…so many options there for the bbq’d carrot. You can get the recipe in the cookbook.
Selena: Wow, who knew there were so many ways to enjoy a carrot. That’s why I love the new Plant Based cookbook, it gives you ideas you may not have considered before.
Selena: I’m a big fan of using tofu. If you’ve not tried it before, you may consider doing a taste test. Similar to what you described with the carrot, tofu is great for picking up flavors of the seasonings used. I use the firm tofu in stir fry recipes with my favorite vegetables and spices including cumin, turmeric, ginger, and garlic. It’s important to note tofu is available in different consistencies: silken, medium, and firm. So the tofu you choose should align with the texture you’re trying to achieve.
Shelby: exactly and thank you for sharing that. There are so many great ideas and ways to use plant-based proteins into everyday cooking. Reap the benefits of heart health, focusing on limiting saturated fats in the diet. The addition of fiber helps to aid in digestive regularity and can help with satiety and weight maintenance. Not to mention it’s likely to be more environmentally friendly, right and we care about our environment and can be cost effective when looking at grocery prices. Thank you Selena and thank you for joining us on the Fresh Focus Podcast.
Selena: thank you