Eating less red meat and more plant proteins can help prevent heart disease, strokes, diabetes, and some cancers. In one study men who ate 2 servings of red meat a day had a 38% greater chance of dying than men who ate only 2 servings of red meat a week. Going meatless on Mondays is one way to get started (www.meatlessmondays.com is a website that gives great information and recipes for meatless meals).
Healthy Plant Sources of Protein
Soybeans, tofu, black beans, pinto beans, kidney beans, lentils, hummus, almonds, walnuts, pistachios, pumpkin seeds, sunflower seeds, quinoa, peanut butter, almond butter
Tofu Peanut Stew
(from Nutrition Action Health Letter Oct 2015)
14 oz. package extra firm tofu, drained
2 Tbl. peanut or olive oil, divided
1 large onion, chopped
3 cloves garlic, minced
1/2 tsp. curry powder or chili powder
1 cup diced tomatoes
1/4 cup crunchy peanut butter
1/2 tsp. salt
4 cups baby spinach leaves
Cut the tofu into 1/2 inch cubes, and blot dry with a paper towel. In a large nonstick pan, heat 1 Tbl oil over medium heat. Sauté tofu until lightly browned on 2 sides, about 3-4 minutes. Remove tofu from pan. Sauté the onion in remaining 1 Tbl oil until lightly browned. Add the garlic and curry or chili powder and sauté for 30 seconds. Stir in the tomatoes, peanut butter, and salt with 2 cups water. Simmer until the sauce has thickened, about 5-7 minutes. Stir in the spinach, and return tofu to pan. Stir until spinach wilts.
Makes 4 servings.
Nutrition Information per serving: 300 calories, 16 g carbs, 20 g fat (3 g saturated fat), 350 mg sodium, 5 g fiber, 16 g protein.