You probably already know that getting adequate protein in your diet is important. Interestingly, people tend to overdo their body’s protein requirements in their younger years, but then get less than their protein needs as they age into their senior years. Since protein is necessary for muscle growth and strength, it becomes even more of a vital nutrient as a person ages, to prevent muscle loss and becoming frail.
There are several plant-based protein sources to help you stay strong and live longer (see the recent post, Top Plant-based Protein Sources). Below, are several delicious plant-based recipes that are high-quality protein sources. Enjoy!
Simple Scrambled Tofu1
Ingredients
- 1 package medium firm tofu, drained
- 1 clove garlic, minced
- 1 tablespoon low-sodium soy sauce
- 1/2 teaspoon turmeric
- 1 teaspoon butter-flavored salt (optional, for an “eggier” flavor)
Optional Ingredients
- Chopped tomatoes
- Broccoli florets
- Cubed zucchini
- Diced red, orange, and yellow bell peppers
- Chopped spinach
- Sliced carrots
- Cauliflower florets
- Sliced mushrooms
- Diced onions
- Additional minced garlic
- Cilantro
- Parsley
- Basil
- Oregano
- Cumin
- Cayenne
- Creole seasoning
Steps
- Place tofu on a flat surface and lay a dry dishtowel on top of it. Gently press down on the towel with your hands or a heavy book to remove the water.
- In a pan over medium heat, sauté the garlic with optional vegetables and a little water. Crumble the tofu with your hands into the pan.
- Add the soy sauce, turmeric, and butter-flavored salt. Sauté the mixture until heated through and the tofu is evenly coated.
Serves 2-4
Black Bean, Corn & Quinoa Salad2
Ingredients
- 1 teaspoon extra-virgin olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 3/4 cup quinoa, uncooked
- 1 1/2 cups vegetable broth (low sodium)
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- Salt to taste
- 1 cup frozen corn kernels
- 2 (15-ounce) cans of black beans, rinsed and drained
- 1/2 cup fresh cilantro, chopped
- 1 lime, juiced (2 tablespoons)
- 1 jalapeño, seeded and finely diced (optional)
Steps
- Heat oil over medium heat in a saucepan and sauté the onion and garlic until they’re soft and translucent. Add the quinoa to the pan and cover with vegetable broth.
- Season with cumin, cayenne pepper, and salt, then bring the mixture to a boil. Cover, reduce the heat, and simmer for 20 minutes, stirring occasionally.
- Add the frozen corn to the pan and continue to simmer for 5 more minutes.
- Mix in the black beans, cilantro, lime juice, and optional jalapeño and cook until the beans are heated through.
Serves 4-6
Caribbean Burritos with Mango-lime Salsa3
Ingredients
- 10 large whole-wheat tortillas
- 1 (15-ounce) can black beans, drained, rinsed, and heated through
- 1 cup coconut flakes, toasted
Coconut Rice:
- 2 cups uncooked jasmine rice, washed
- 1 stick cinnamon (optional)
- 1 1/2 cups water
- 1 can of coconut milk
- 2 tablespoons raw cane sugar
- 1/4 teaspoon salt
Mango-lime Salsa
- 2 ripe mangoes, peeled, seeded, and diced into 1/4-inch cubes
- 1 1/2 tablespoons jalapeño pepper, seeded and minced
- 1 tablespoon shallots, minced
- 1/4 cup fresh cilantro, coarsely chopped
- 2 tablespoons fresh lime juice
- 1/2 teaspoon salt
Steps
- Make the Coconut Rice: Combine all ingredients in a saucepan, and bring to a boil. Cover the pan and reduce the heat to low, allowing the rice to simmer for 20 minutes, or until the rice is fluffy. Remove from heat, stir with a fork, cover, and let sit for 10 minutes. Remove the cinnamon before serving.
- Make the Mango-lime Salsa. Combine all ingredients. Toss gently and serve.
- Toast the Coconut: In a skillet over medium heat, toast the coconut for about 3 minutes, turning frequently with a spatula until browned and toasted on all sides.
- Assemble Burritos: Spoon the coconut rice, black beans, and mango-lime salsa into warmed tortillas, then sprinkle the coconut flakes on top. Wrap burritos and serve.
Serves 8-10
Barbecue Tofu4
Ingredients
- 2 16-ounce packages of fresh, water-packed firm tofu; drain and freeze, at least overnight
- Basting mixture:
- 3 tablespoons almond, peanut, or soy nut butter
- 1/2 cup water
- 1 tablespoon paprika
- 1/2 teaspoon garlic powder
- 1/4 cup nutritional yeast flakes
- 1 teaspoon salt
Barbecue Sauce
- 3 cups tomato puree (1 5.5-ounce can tomato paste mixed with enough water to equal 3 cups)
- 5 tablespoons blackstrap or fancy molasses
- 1/2 cup honey
- 2 teaspoons onion powder
- 1 tablespoon garlic powder
- 1/2 tablespoon parsley flakes
- 3 tablespoons Braggs Liquid Aminos
- 2 tablespoons lemon juice
- Place all ingredients in a saucepan. Bring to a boil, reduce heat, and simmer for 10 minutes.
Steps
- Combine all basting ingredients in a small bowl. Stir well to mix.
- Preheat oven to 375º F. Slice the thawed tofu and cut each slice in half vertically so you have 2 squares per slice. Place them on a cookie sheet. With a small basting brush, spread the basting mixture generously on both sides of the tofu strips.
- Bake in preheated oven for 25 minutes. Turn the strips over and continue baking for an additional 25 minutes. Tofu should not be dark. You don’t want to overtake them.
- Place baked tofu in a baking dish and pour Barbecue sauce over them. Let sit for at least 3 hours. Bake at 375º F for 30 minutes. Serve over brown rice or with mashed potatoes and steamed vegetables
Makes 30-40 pieces
Lentil Loaf5
Ingredients
- 1 cup of brown lentils
- 2 1/2 cups of water with 1 tablespoon chicken-style seasoning
- 3 tablespoons of ground flax seed
- 1/2 cup of warm water
- 1 medium onion, chopped
- 2 cloves of garlic, minced
- 1 medium carrot, grated
- 1 medium tomato, chopped
- 3/4 cup chopped walnuts
- 1 teaspoon Italian seasoning
- Salt to taste
- 3/4 cup of wheat-free quick oats
- 1/2 cup of wheat-free oat flour
- Barbecue sauce (see recipe above)
Steps
- Mix ground flax and water and let sit for 10 minutes
- Heat water mixed with chicken-style seasoning in a pot. When warm, add lentils and bring to a boil. Cover and simmer until water has been absorbed and lentils are cooked, approximately 40 minutes. Set aside to cool slightly.
- Preheat oven to 350ºF. Toast walnuts in the oven for 5-6 minutes. Watch carefully as they can burn rather quickly.
- Sauté onion and garlic in a little water, in a frying pan until onions are soft. Add carrots and tomato to heat through. Remove from heat and stir in walnuts.
- Place 3/4 of the lentils in the food processor and process until smooth.
- In a large bowl, combine all the ingredients. Stir well to ensure everything is combined well.
- Spray a loaf pan with cooking spray and press the mixture firmly into the pan. Spoon barbecue sauce on top of the loaf.
- Bake in preheated oven for 40-45 minutes. Allow to cool for 10 minutes before slicing.
Makes 1 loaf
Navy Bean Soup6
Ingredients
- 1 pound dry navy beans (2 1/2 cups)
- 7 cups water
- 1 bay leaf
- 1 cup grated carrots
- 1 cup chopped celery
- 1 cup chopped onion
- 1 teaspoon chicken-style seasoning
- 1/2 teaspoon salt
- 1 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground marjoram
- 1/4 teaspoon sage
- 1/4 teaspoon thyme
Steps
- Cook beans in a crockpot on low overnight with the water and bay leaf.
- Steam carrots, celery, and onion until tender.
- Combine steamed vegetables with beans and add the remaining ingredients.
Makes 8 servings
Quinoa Oat Waffles7
Ingredients
- 3 cups soy or nut milk
- 1 cup cooked quinoa
- 1/2 cup coconut, finely shredded
- 1 tablespoon honey or other sweetener, optional
- 1/2 teaspoon sea salt
- 1 teaspoon orange zest, optional
- 1/2 teaspoon lecithin granules, optional
- 3 cups quick oats, raw
Steps
- Blend quinoa, milk, coconut, and honey until smooth.
- Pour into a mixing bowl; stir in the remaining ingredients. Let stand for 1 hour or more in the refrigerator.
- Bake on piping hot, prepared non-stick waffles iron for 8-10 minutes until golden brown.
- Serve with fruit sauce or syrup.
Sources:
- Tami Bivens, R.D., From Plant to Plate, Life and Health Network, 2013, pgs. 72-73.
- Ibid., pgs. 160-161.
- Ibid., pgs. 112-113.
- Stephanie Bergsma, Cooking for Life, Stephanie Bergsma, 2013, pgs. 114 & 73.
- Ibid., pgs. 108-109.
- Barbara Watson, Amazing Health Cookbook, Review and Herald Publishing Association, 2012, pg. 81.
- Rosalie Hurd, B.S., and Frank J. Hurd, D.C., M.D., Ten Talents, Ten Talents Publishing, 2018, pg. 278.
- Photo by: Andres Ramos