I sometimes worry that I’m not getting enough protein into my diet, especially as I am, by and large, meatless. So how much do we actually need? According to the American Dietetic Association, we need about 0.8 grams of protein daily to every kilogram of body weight. So someone who weighs about 125 pounds will need 65-80 grams of protein. Sources of protein can quickly add up during the day. For example: 1 cup of Greek yogurt or milk is 14 grams, a cup of Edamame Beans is 22 grams, 4 ounces of tofu is 12 grams, 1 ounces of nut is 9 grams – SO with just that, you’ve already met your protein requirements for the day.
Vegetarians and vegans do need a little more protein (1 gram to every kilogram of body weight,) because they are eating less “complete” sources of protein (they don’t contain the full spectrum of amino acids). Moreover, to get the required “complete” protein intake, it’s important to combine different plant-based proteins such as grains and legumes. This is easy to do because a little brown rice and a serving of beans or lentils, can do the trick. Also, don’t forget that leafy greens are a great source of protein, too. For example: 1 cup of spinach provides 5 grams of protein!
I am almost vegan ( I say almost because I very occasionally eat a piece of organic meat or sustainably-raised fish), but for the most part I am happier being vegan. I like to base a lot of my recipes around tofu because it’s so versatile. I especially like sprouted tofu because it’s easier to digest than regular tofu. I love Wildwood’s Silken Sprouted Tofu because I can add it to soups and smoothies to make them more creamy. 3-0unces of silken tofu contains 6 grams of protein. I also love to make dips with it for lunch. Here are 3 of my favorite dips to serve with crunchy veggies. You can also drizzle these dips over Romaine leaves for a hearty, protein-filled dressing.
LEMONY CURRIED DIP
- 1/2 pound silken tofu
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 2 tsp curry powder
- 1 tbsp honey
- 1 1/2 tsp tamari
- 2 tbsp chopped chives
SESAME GARLIC DIP
- 1/2 pound silken tofu
- 2 tbsp lemon juice
- 1 tbsp tahini
- 1 garlic clove, minced
- 2 tbsp chopped fresh parsley
- Pinch of sea salt
CARROT MISO DRESSING DIP
- 2 carrots, chopped
- 3 shallots, minced
- 3 tbsp toasted sesame oil
- 1 tbsp rice wine vinegar
- 1 tbsp yellow Miso paste
- 3 ounces Silken Tofu
TOFU BURGERS
Some veggies burgers are dry and disgusting, especially when tossed on the grill, which dries them out further. Instead, look for a good Tofu Burger, which will tend to be more moist, and if often packed with other veggies to give you a seriously healthy burger. I always make a delicious Chipotle Mayo, but adding 1/4 tsp Chipotle paste to 1 cup of Veggenaise.
BAKED TOFU
Another easy way to add a healthy punch of protein to your diet, is to consider Baked Tofu. Again, I like to go for sprouted baked tofu, and I’m totally addicted Wildwood’s Sproutofu because a 3-ounce serving contains 14 grams of protein, and it comes in 8 delectable flavors. All you need do is cube it and throw it into salads, stir-fries and sandwiches.
For more yummy tofu recipes, subscribe to my YouTube channel where I have lots of recipes coming up. Also make sure you’re subscribed to my newsletter where you’ll get a weekly recipes straight into your mailbox!
