Myths About Plant-Based Proteins: What You Need to Know
Plant-based proteins are becoming more popular as people look for healthier, more sustainable, and ethical ways to eat. Whether you’re trying to eat less meat or just explore new food options, plant-based proteins offer lots of benefits.
However, many people hesitate to include them in their diet because of concerns or misconceptions, like not getting enough protein or missing essential nutrients.
This article will bust some of the biggest myths about plant-based proteins, so you can make informed choices and feel confident about including them in your flexitarian lifestyle.
Myth #1: You Can’t Get Enough Protein on a Diet incorporating Plant-Based Proteins
The Myth: Plant-based diets don’t provide sufficient protein.
The Truth: Variety ensures adequate protein intake (e.g., beans, tofu, lentils, and plant-based meats).
Examples of Plant-Based Foods with High-Protein:
Edamame (Soybeans)
Protein: ~18.5 grams per cup (cooked)
Enjoy as a snack or add to salads and stir-fries.
Lentils
Protein: ~18 grams per cup (cooked)
Perfect for soups, stews, and curries.
Tofu
Protein: ~10 grams per 1/2 cup (firm tofu)
Versatile for stir-fries, soups, or grilled dishes.
Myth #2: Plant-Based Proteins Don’t Provide Essential Amino Acids
The Myth: Plant-based proteins are incomplete or insufficient in essential amino acids.
The Truth: Combining foods like beans and rice or consuming a variety over time ensures all nine essential amino acids.
The body does not require all essential amino acids to be consumed in a single meal. Instead, it maintains a pool of amino acids that it draws from throughout the day to build and repair tissues. As long as you consume a variety of protein sources throughout the day, your body can assemble the essential amino acids it needs.
Myth #3: Plant-Based Proteins Are Only for Vegans
The Myth: If you’re not vegan, plant-based proteins aren’t for you.
The Truth: Flexitarians and omnivores can benefit from incorporating plant-based proteins for variety and health.
Reducing meat consumption, even without eliminating it, has significant environmental and ethical benefits. Livestock farming is a major contributor to greenhouse gas emissions, water use, and deforestation, so cutting back helps conserve resources and protect ecosystems. Ethically, eating less meat reduces demand for factory farming, improving animal welfare by promoting more humane practices. Small steps, like replacing a few meals a week with plant-based options, can make a meaningful difference for the planet and animals alike.
Myth #4: Plant-Based Proteins Are Too Expensive
The Myth: Plant-based proteins, especially alternatives like plant-based meats, cost too much.
The Truth: Affordable options like beans, lentils, and tofu are cost-effective and nutritious.
Examples Plant-Based Staples vs. Animal Proteins:
Bottom Line
Plant-based proteins are nutritious, versatile, and accessible for everyone, making them a great addition to any diet.
Whether you’re a full-time vegetarian or a flexitarian looking to eat less meat, starting small and staying curious can open up a world of delicious and sustainable options.
Plant-Based Protein: A Nutritious, Ethical, and Sustainable Choice
Incorporating plant-based proteins into your diet is a smart way to boost nutrition, make ethical choices, and be kind to the planet. Whether you want to eat less meat or embrace a fully plant-based lifestyle, these protein-packed options offer flavor, versatility, and health benefits. Beyond personal health, choosing plant-based proteins can also align with ethical values, supporting animal welfare and reducing environmental harm.
For Flexitarian Living, individuals who enjoy a mix of a plant-based diet and animal-based foods, plant-based proteins are a great way to balance your plate while supporting your health and values.
Let’s explore how these choices can make a difference for your body, animals, and the Earth.
Why Choose Plant-Based Proteins?
The way our food is produced impacts more than just our plates, it affects animals, the environment, and our health. Traditional animal farming raises significant concerns about animal welfare, with millions of animals kept in confined spaces and enduring harsh conditions. By choosing plant-based proteins, you can opt out of practices that cause animal suffering, making a more compassionate and ethical choice.
Plant-based proteins also have a smaller environmental footprint compared to meat production. Livestock farming is a leading cause of greenhouse gas emissions, deforestation, and water pollution. Incorporating more plant-based foods into your diet helps reduce demand for resource-heavy practices.
In addition to these ethical and environmental benefits, plant-based proteins are incredibly nutritious. They’re packed with fiber, vitamins, and minerals and are naturally low in saturated fats. Eating more plant-based meals isn’t just for vegans or vegetarians, it’s a healthy option for everyone.
Myths About Plant-Based Proteins
Think you can’t get enough protein on a plant-forward diet or that plant-based proteins lack essential amino acids? These common misconceptions couldn’t be further from the truth! Witha variety of foods like beans, tofu, quinoa, and lentils, it’s easy to meet your protein needs and get all nine essential amino acids. Plant-based proteins aren’t just for vegans—they’rea great choice for flexitarians or anyone looking to add variety to their meals.
Check out this article for more on these myths!
Top Plant-Based Protein Sources
Beans and Lentils
Beans and lentils are a cornerstone of plant-based eating. They’re affordable, versatile, and packed with protein, dietary fiber, and essential nutrients.
Popular Varieties: Black beans, chickpeas (or garbanzo beans), kidney beans, black-eyed peas, and red lentils.
Nutritional Power: About 15-18 grams of protein per cooked cup. Add them to soups, salads, or tacos for a satisfying meal.
Start Small: Swap meat for a plant-based protein source, such as beans, tofu, or plant-based meats, in one or two meals a week.
Mix It Up: Try a variety of plant proteins to keep meals interesting.
Make it Easy: Use canned beans, frozen veggie burgers, or tofu to save time.
Snack Smart: Grab a handful of roasted chickpeas or seeds when you need a quick bite.
The Bottom Line
Choosing plant-based proteins isn’t just about nutrition, it’s a step toward living in harmony with your values. Whetheryou’re motivated by health, ethics, or sustainability, incorporating these foods into your diet can help you make a positive impact on the world around you.
More Articles From Sarah Harper, Registered Dietitian
Is It Safe To Eat Tofu Everyday? Tofu Questions Answered & 16 Recipe Ideas
Whether you are eating tofu because you are vegan, vegetarian, pescatarian, flexitarian, or just love tofu, this article is for you.
Now, let’s dive into some tofu questions and then 16 recipe ideas for your next tofu culinary adventure!
Is It Safe To Eat Tofu Everyday?
Tofu contains plant compounds called phytoestrogens (isoflavones) that are similar to the hormone estrogen, but they are much weaker—about 1,000 times weaker than the estrogen made by our bodies. Research shows that eating soy, even daily, does not significantly raise the risk of cancer or change hormone levels in healthy people.
In fact, some studies suggest that isoflavones may have health benefits. In places where people regularly eat soy, like in Asia, soy may help protect against certain diseases. Fears that soy could increase estrogen levels or cause hormone issues aren’t strongly supported by science. Most research has found no negative effects on hormone balance, fertility, or cancer risk from moderate soy intake.
Some research even suggests that isoflavones may have positive effects, particularly for postmenopausal women, as they can mildly mimic estrogen and help alleviate symptoms like hot flashes.
Is Tofu Vegan?
Yes! Tofu is a vegan food and is a popular choice among individuals looking to consume more plant-based protein. It is used in a wide variety of dishes as a meat or dairy substitute.
However, some dishes like Mapo Tofu include animal protein like pork, it is important to check if ordering tofu dishes at restaurants is 100% plant-based if you follow a plant-based diet. It is always important to read the food labels of tofu products to ensure it is 100% plant-based if you follow a vegan diet. While most tofu is vegan-friendly there are some varieties like egg tofu that contain animal products.
What is Tofu Made of?
The primary ingredient in tofu is soybeans. Soy milk is condensed into solid white blocks, a process similar to cheese making. Tofu can be made into various textures including silken, firm, and extra firm.
Where Did Tofu Originate?
Tofu originated in China over 2000 years ago. You can learn a lot more about the theories of tofu’s origin here, on the Tofu Wikipedia page!
Is Tofu Healthy?
Tofu is a highly nutritious food and an excellent source of plant-based protein. As a bonus, tofu has all 9 essential amino acids. Something to note, the nutritional content of tofu can vary depending on the type (i.e. silken, firm, extra firm).
Tofu has many health benefits. Approx. 3.5oz of firm tofu has ~144kcal and ~16g protein ~10g fat and ~3g carbohydrates with ~2g fiber. It is a good source of vitamins and minerals including calcium, iron, magnesium, phosphorous, selenium, and B vitamins. Moreover, it is naturally low in sodium, and saturated fat, and is completely free of cholesterol.
16 Tofu Recipe Ideas
01 – Creamy Sauces
Whether it’s a sauce for dipping crackers or veggies, or a sauce for lasagna or pasta, tofu blended or crumbled into a sauce.
Furthermore, the sauce can be customized to suit various cuisines and preferences making it a delicious addition to a wide range of vegan recipes.
02 – Vegan Nuggets
Tofu nuggets are a great way to use your air-fryer. These plant-based nuggests are a delicious, healthy, and plant-based alternative to chicken nuggets.
03 – Tofu Tacos
Shredded tofu is delicious when sautéed and seasoned to your liking. Serve it in a tortilla with your favorite toppings like salsa, guacamole, shredded lettuce, and cheese.
04 – Thick Sweet Smoothies
Enjoy Silken Tofu in a smoothie. Just like with soups, silken tofu blends to create a smooth and creamy texture. It is a nutritional boost while remaining neutral in flavor.
Enjoy tofu sautéed in a stir-fry. Extra-firm and firm tofu’s texture makes for an ideal ingredient to withstand the high heat of stir-frying resulting in a crispy exterior and a tender interior.
Additionally, the tofu absorbs the flavors of the stir-fry sauce and compliments the other ingredients like veggies and rice.
06 – Noodles with Baked Tofu
Make yourself a delectable noodle dish like my Spicy Tahini Noodles or Glass Noodle Salad. Whether hot or cold, topping your noodles with some tofu makes for a hearty and filling component to the dish.
07 – Silken Tofu in Soup
Whether it’s an ingredient in a fragrant miso soup or blended into a soup to make it velvety and smooth, silken tofu can be a versatile ingredient in various soup recipes. It adds creaminess and nutrition.
08 – Tofu Appetizer with Dipping Sauce
Enjoy my Easy Baked Tofu or a deep-fried tofu as an appetizer. Baked tofu is a versatile, plant-based protein. It can be wrapped into a lettuce wrap, served on skewers, or served alone with a simple dipping sauce.
09 – Flavorful Curries
Another excellent way to use any type of tofu is in a curry. Try simmering tofu in a fragrant Thai green curry sauce made with coconut milk, green curry paste, and vegetables. Then, serve it over steamed rice.
10 – Grain Bowl with Tofu
I love a nutritious grain bowl full of veggies for lunch. Bump up the protein by adding some baked, grilled, fried, or sautéed tofu to your lunch creation.
Think thick slices grilled (extra firm tofu) or tofu skewers basted in a marinade for your grilled tofu culinary adventure. The smoky charred flavor is pleasing and creates a crispy exterior while maintaining a tender interior.
12 – Silky Desserts
Silken tofu’s neutral flavor and silky texture make it ideal for making smooth and nutritious desserts. It makes a terrific base for creamy desserts like puddings, mousses, and cheesecakes.
It is a healthier alternative to heavy cream while adding its plant-based protein. Tofu in dessert is like a tofu chocolate mousse. Blend silken tofu with melted chocolate, a sweetener like maple syrup, and a dash of vanilla to make a rich and creamy vegan chocolate mousse.
13 – Pot Pies or Other Casseroles
Tofu can be used as a vegetarian or vegan protein source in pot pies, casseroles, and other baked dishes. It absorbs the flavors well and is a great meat alternative.
14 – Tofu Scramble
Tofu Scrambles can be used in a variety of ways and are commonly used as an egg replacement. Use it in fried rice (like in this Vegan Veggie Fried Rice recipe), spooned over toast with breakfast or as an ingredient in breakfast tacos.
My recipe for Tofu Scramble is a terrific option for breakfast and brunch!
15 – Smoked Tofu in Sandwiches or Wraps
Smoked tofu has a unique and savory flavor. Moreover, the smoked flavor adds depth and richness to sandwiches, wraps, salads, appetizers, grain bowls, and stir-fries.
16 – Dried Tofu
Lastly, Dried tofu added to ramen or other camping meals (just add water!) makes for an easy and delicious plant-based camping or backpacking experience. You can also make ramen at home and throw some dried tofu in with the water for an easy weekday meal. Check out my Easy Vegan Kimchi Ramen recipe!
Final Thoughts and More Recipes!
While I provided many recipe ideas in this article, tofu has many more culinary applications I encourage you to explore. Its mild flavor and ability to absorb different flavors and seasonings make it an excellent choice for both sweet and savory applications.
Like these ideas? Check out these other recipes, they also pair well with a tofu addition!
Is Trader Joe’s Harvest Blend Good? A Dietitian’s Review
Here is a Trader Joe’s Harvest Grains Blend Review from a Registered Dietitian Nutritionist with a Master’s in Nutrition. My review might surprise you!
In this review, I discuss versatility, taste, nutrition, and more!
Please note that this article contains affiliate links. These links incur no additional cost to you but may provide a small commission to support the upkeep of our site. Thank you for your support and understanding.
What is Trader Joe’s Harvest Blend?
Before I jump into the Trader Joe’s Harvest Grains Blend Review, let’s review what the product is!
The Harvest Blend at Trader Joe’s, also called Trader Joe’s Harvest Grains Blend contains the different grains of Israeli couscous, orzo, baby garbanzo beans, and red quinoa.
This product comes in a 16oz bag and can be found in the pasta and grain aisle in Trader Joe’s.
Trader Joe’s Harvest Grain Product Scorecard
I scored Trader Joe’s Harvest Blend across five categories and allotted points from 0 to 10. The scores below reflect the rating for each category.
Overall Score: 8.25/10
Meal Variety: 10/10
Nutrition: 7/10
Ease of preparation: 8/10
Taste: 8/10
+PRO
You can do so much with this grain mix. It is a fantastic ingredient to add to meals and recipes.
Dinner ready in under 30 minutes
12g of protein (37% calories coming from protein, for a grain mix this is great!)
320 calories or ½ cup dry mix
xCON
Only 4g fiber – this is a con light. 4g is pretty good but it could be better
Needs additional protein sources, veggies, and flavorings for this to be a balanced meal.
Available on Amazon However, you have to buy a pack of three and it is more expensive than purchasing in store.
Applications of Trader Joe’s Harvest Blend
Trader Joe’s Harvest Grains Blend is excellent in a variety of dishes.
It is a great product for when you don’t know what to have for dinner andyoudon’t have much time.
A Dietitian’s Nutrition Analysis
I wish this product had more quinoa or legumes. So, to bump up the fiber and protein, I add more quinoa and some lentils into my mix!
Incorporate the Harvest Grains Mix with your favorite combination of veggies and some protein for a balanced meal, such as goat cheese, pine nuts, chicken, fish, or tofu.
Ease Of Cooking
A Harvest Blend dinner can be ready in under 30 minutes.
The directions say to bring water or chicken stock (you could also use vegetable stock, or vegetable broth) or to a boil then stir in the Harvest blend with one tablespoon of butter (avocado, coconut, or olive oil work well too).
Then bring the mixture back to a boil and reduce the heat to simmer, covered for 10 minutes. Please note, that cooking times may vary slightly from stove to stove.
You can eat this immediately or make a batch in advance for some meal prep! This recipe tastes just as good served the next day.
Taste of Trader Joe’s Harvest Blend Recipes
This product makes so many different delicious recipes. I love the varieties of textures, sizes, and shapes of the grains included. However, alone Harvest Grains Blend does not have tons of flavor.
This product requires you to add your seasoning because they are not included in the package. However, this makes this product super versatile.
You can add so many seasoning combinations from garlic and herb (minced garlic with fresh parsley, dried oregano, and thyme) to lemon pepper (lemon juice, lemon zest, and black pepper) to olive rosemary (olive slices, red pepper flakes, and as the grain mix cooks include a spring of fresh rosemary to infuse the mixture.
Who is this product suitable for?
I recommend this product as an easy weeknight meal staple. It brings fiber and protein to the mix and pairs well with many varieties of foods.
It is excellent for vegans, vegetarians, and flexitarians alike!
Please note, thatthis product is not gluten-free.
The Bottom Line
The next time you are strolling the isles at Trader Joe’s consider picking up a bag of their Harvest Blend.
Like this Trader Joe’s Product Review? Check Out These Other Related Trader Joe’s Product Articles!
Are Trader Joe’s Thai Wheat Noodles Good? A Dietitian’s Review
My honest Trader Joe’s Thai Wheat Noodles review. My review might surprise you!
In this review, I discuss versatility, taste, nutrition, and more!
Please note that this article contains affiliate links. These links incur no additional cost to you but may provide a small commission to support the upkeep of our site. Thank you for your support and understanding.
What are Trader Joe’s Thai Wheat Noodles?
Trader Joe’s Thai Wheat Noodles are fully cooked, ready-to-eat, and shelf-stable wheat noodles. One package contains three ready-to-use noodle packages located in the Trader Joe’s grocery aisle near ramen and other noodles.
They are made from scratch by a supplier in Thailand. These noodles are soft, chewy, and delicious.
The Product Scorecard
I scored Trader Joe’s Thai Wheat Noodles across four categories and allotted points from 0 to 10. The scores below reflect the rating for each category.
Meal Variety: 10/10
Nutrition: 8/10
Ease of preparation: 9/10
Taste: 8/10
Overall Score: 8.75/10
+PRO
You can do so much with these noodles. It is a fantastic ingredient to add to a plethora of meals and recipes.
These noodles are already cooked and ready to go! You can have a nutritious dinner ready in 15 to 30 minutes!
10g Protein per package
5g fiber per serving
xCON
Needs additional protein sources, veggies, and flavorings for this to be a balanced meal.
Available on AmazonHowever, it is more expensive than purchasing in-store.
Thai Wheat Noodles Applications
Trader Joe’s Thai Wheat Noodles are excellent in a variety of dishes.
Some of my favorites include:
Noodle Stir Fry: Use a delicious peanut sauce or other Thai-inspired recipes such as pad thai
Noodle Power Bowls: Drizzle with sesame oil and top with sesame seeds
Thai Curries: Rather than rice noodles incorporate the wheat noodles
Soups: I like to draw inspiration from chicken noodle soup. Rather than egg noodles, I use Thai Wheat Noodles
Lettuce Wraps and Spring Rolls: Use these fresh noodles and other veggies such as red pepper or green onions
These noodles are a terrific product for when you don’t know what to have for dinner,and you are short on time.
Thai Wheat Noodle Nutrition
I wish this product had more fiber and protein. So, to bump up the fiber and protein, I add veggies and high-protein food like a fried egg, baked tofu, or chicken.
Easy To Prepare Meals
An easy, complete, and balanced Trader Joe’s Thai Wheat Noodle dinner can be ready in 15 to 30 minutes. Make a stir-fry batch in advance for some meal prep! This recipe tastes just as good served the next day.
How to Cook Thai Wheat Noodles
These noodles are pre-cooked! I like to add them to a bowl of hot water, to warm and break up the noodles.
I remove the noodles from their packaging and place them in a medium-sized bowl. Then, I bring some water to a bowl, then pour it over the noodles until they are submerged. I wait about 5 minutes until they easily break apart.
Taste of Thai Wheat Noodles
This product makes so many different delicious recipes. I love the varieties of textures, sizes, and shapes of the grains included.
However, alone the Thai Wheat Noodles do not have a lot of flavor. It does require a bit of seasoning that is not included in the package to bring more flavor to the mix however, this makes this product super versatile.
A Versatile Product
You can add so many seasoning combinations from Peanut noodles with a spicy sauce to curries topped with chili crisp to chicken noodle soups garnished with fresh green onion.
Who is this product suitable for?
I recommend this product as an easy weeknight meal staple. It brings fiber and protein to the mix and pairs well with many varieties of foods. It is excellent for vegans, vegetarians, and flexitarians alike!
Note thatthis product is not gluten-free.
The Bottom Line
The next time you are strolling the isles at Trader Joe’s consider picking up a box of their Thai Wheat Noodles and experimenting with different recipes!
Enjoy This Article? Check Out These Other Article Discussing Trader Joe’s Products!
Chili is rich, hearty, and one of my favorite foods to enjoy when the weather starts to turn and the leaves begin to fall. One of the ingredients I always include in my chili creations is onions. Which is why I am writing this article about The Best Onions For Chili.
You can enjoy many varieties of onions when making and serving up chili. The choice of onion depends on the chef’s tastes!
So, before we dive into the different varieties, let’s review my favorite tool for easily chopping onions and the role of onions in cooking!
My Favorite Onion Cutting Tool!
Vegetable and Onion Choppers are specialized tools designed specifically for cutting vegetables and onions. They often consist of a container with a grid of blades that you press the onion through, resulting in uniformly diced pieces. Ultimately, the best tool for you depends on your personal preferences and the specific task at hand.
The Role of Onions in Cooking
Onions contribute to your chili recipes in three significant ways: flavor, texture, and aroma. Whether you sauté them with chili spices at the outset of your cooking journey or opt to serve them raw as a final flourish, onions make a notable impact.
First, the FLAVOR is one of the most important components of chili. Onions add a depth of flavor and a hint of sweetness elevating your chili to new heights.
The TEXTURE of onions can vary based on how they are sliced, and cooked, and the type of onion. Some melt into the chili, whereas others maintain their shape and crunch. Moreover, when left raw and sprinkled over a bowl of chili, onions have a fresh crunch.
The presence of onions in chili brings forth a noticeable and enticing AROMA. When cooked within the chili, they meld flavors with the other ingredients. However, when served raw alongside the chili, they add a sharp and fresh aroma that compliments the warm savory scent of chili.
Raw onions are my favorite chili topping. They add a snappy crunch, and I love their earthy, fresh, and sweet aroma. Sweet onions are my favorite toppers garnishing a hearty bowl of chili.
Now that I have discussed the role of onions in chili, let’s explore the different types of onions you can experiment with to find the right onion for you!
Yellow Onion
In my opinion, yellow onions are the most versatile onion in the bunch. They work well in almost any recipe.
They have a pungent flavor when eaten raw but are excellent for infusing onion flavor and aroma with your chosen blend of spices during the cooking process. My favorite variety are Spanish onions.
The yellow onion is great choice for incorporating with your ground meat when browning it in the frying pan or chili pot.
For Chili Best When – Cooked
White Onion
White onions offer a milder taste compared to yellow onions, making them versatile for both raw and stir-fried preparations.
You can finely chop them and use them as a topping for your chili to introduce a gentle onion crunch and flavor.
For Chili Best When – Raw
Red Onion
Red onions known for their mild flavor are often used raw in salsas and salads.
In terms of aesthetics, red onions shine as a visual centerpiece, their vibrant purple-red tones contrasting beautifully with the rich hues of chili.
Additionally, they maintain their color when cooked and make for an excellent choice to include cooked red onions with your chili ingredients. Moreover, I love to make pickled onions with red onions. Which would be a creative topping choice for chili!
For Chili Best When – Raw or Cooked
Sweet Onion
Sweet onions are known for their natural touch of sweetness, making them a fantastic choice for adding a sweet flavor to chili without the need for extra sugar.
Sweet onions are great for caramelizing due to their natural sugars. You can cook them into your chili, serve them raw over top chili, chili-topped corn chips, or chili-topped hot dogs. Additionally, you can brown onions for a caramelized sweet onion topping.
Some of my favorite sweet onions are Walla, Walla, Maui, and Vidalia Onions.
For Chili Best When – Raw or Cooked
Shallots (a relative to onion)
Shallots the smaller, milder relatives of onions, bring a delicate flavor profile to the table. They can substitute onions in many dishes.
Whether sautéed alongside the chili’s ingredients at the outset of cooking or finely chopped and served fresh as a topping, shallots prove to be an excellent choice.
For Chili Best When – Raw or Cooked
Green Onions (also called scallions or spring onions)
The most common way to use scallions is as a garnish. Once your chili is ready, finely slice fresh scallions, utilizing both the white and green portion, and generously scatter them over each bowl.
The vivid green hue makes a lovely contrast to the rich and hearty chili the red bell pepper, tomato sauce hues, and earthy ground beef or beans.
For Chili Best When – Raw
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Ready to Make Some Chili?!
And there you have it—an article discussing the best onions for your classic chili recipe!
The next time you are at your local grocery store I encourage you to explore and then use different types of onions in your cooking.
Let your newfound onion knowledge inspiration for trying different onions in your next beef chili, vegetable chili, hot chili, slow cooker, or easy chili recipe. Oh, and don’t forget to add your favorite toppings and consider the onion as a great option.
