University of Illinois Extension offers a helping hand to keep you on the pathway of healthful living through our Nutrition and Wellness Program. This week, we are highlighting meatless meal planning. According to the United States Department of Agriculture (USDA), ChooseMyPlate, variety is the key to healthful living, this includes plant-based protein foods.  

            Add a splash of color, texture, and fiber with dried or canned beans. Plan black beans, kidney or red beans, garbanzo beans, pinto, and navy beans into your meals. Use the beans in homemade salsa and guacamoles, soups, stir-fry meals, salads, and tacos. Beans are easy to season and are used in many different ways, always adding protein to the dish. Beans even can be added to desserts, yes, it is true!  

Garbanzo beans (or chickpeas) are delicious sprinkled on a salad or pureed into a smooth hummus dip. Use the hummus dip as a spread on bread topped with fresh greens and a slice of tomato for a delicious sandwich.  You can also season and roast garbanzo beans.

Who likes tofu? Tofu can be used in smoothies, soups, and even baked in the oven. Another delicious suggestion for plant-based protein is veggie crumbles (soy protein). Use crumbles in spaghetti sauce, casseroles, sloppy joes, and chilis.

And, peanut butter, you can use peanut butter in smoothies, baked goods, puddings, salad dressings, and as a sauce for spicy Thai noodles. Finally, nuts and seeds, yum! Add a handful of almonds, cashews, or walnuts to your salad, pasta, zoodles, and desserts. Do not forget the seeds, chia seed pudding, and pumpkin seeds are also delicious sources of protein.  

            All these delicious foods contain protein. How much protein do we need a day? The USDA recommends adults eat 5-6 ounces or 35-42 grams of protein per day (based on a 2,000 calorie per day diet). One serving, about 3 ounces looks like the size of a deck of playing cards. Plant-based proteins provide many positive health benefits. The Eat Right, Academy of Nutrition, and Dietetics even recommend going meatless once a week, "going meatless one day a week adds to your overall health; vegetables are nutrient powerhouses and are a great source of vitamins, minerals, and fiber."  

            Enjoy adding plant-based protein to your meatless meal plan. Try our recipe for Black Beans with Onions  from University of Illinois Extension Fiesta of Flavors. For more information on plant-based protein sources, visit the USDA ChooseMyPlate, Vary your Protein Routine

Check our more healthy living information at University of Illinois Extension Nutrition and Wellness. For more information, please contact Susan Glassman, Nutrition and Wellness Educator, University of Illinois Extension at susang@illinois.edu.     

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From University of Illinois Extension Fiesta of Flavors

Black Beans with Onion

makes 4 1-cup servings

Ingredients:

2 teaspoons olive oil

1 small yellow onion, finely minced

1 tablespoon minced garlic

½ teaspoon paprika

¼ teaspoon salt

2 15-ounce cans black beans, rinsed and drained