How to use Plant-Based Proteins in Your Meal Preparation

People across Australia are searching for healthier eating options. Even as vegan and vegetarian diets become more popular, other Aussies are becoming ‘flexitarian’ or introducing one meat-free day into their meal planning.

It’s only when you make the decision to properly follow a new diet that you realise how hard it can be. For example, there are so many food products that you wouldn’t think contain traces of dairy, but do. With that in mind, here are some ideas for introducing plant-based proteins into your meal planning.

Why Choose Plant-Based Proteins?

There are many studies showing the connection between a more plant-based diet and a healthier lifestyle. For example, reducing the amount of animal-based fats in your diet has been shown to reduce the occurrence of heart disease, reduce the risk of cancer, lower blood pressure and the risk of type 2 diabetes.

To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods, such as whole fruit and vegetables, legumes and nuts, and wholegrains. It is also important to limit sugar-sweetened beverages, refined grains, high-fat, sugar, and salt foods.

What Are Good Sources Of Plant-Based Protein?

While everyone needs protein in their daily diet, you can consume enough protein without eating animal products. Good sources of plant protein include lentils, chickpeas, and beans such as kidney, borlotti and haricot. It pays to buy fresh beans and legumes where you can, but canned varieties can be found year-round on Australian supermarket shelves.

Seeds such as sunflower and sesame are ideal for sprinkling into salads. Nuts (raw, roasted or unsalted) are another good staple for snacks, toasted and scattered over salad, in stews, casseroles, stir fries and curries.

Grains such as buckwheat, quinoa and amaranth are excellent sources of protein. Soy products are also high in protein. Tofu, for example absorbs flavour well, so marinating it before cooking makes it tasty.

Creating Flavour With Plant-Based Protein

It’s no secret that some of the major sources of flavour in meat-based dishes are salt and fat. You don’t want to undo the nutritional value of your dish by adding a mountain of salt. That, and as soon as you add animal fat, your dish is no longer vegetarian or vegan friendly.

Adding a boost of flavour to vegetarian meals is as simple as adding Massel Stock Powder to any dish! All Massel stock products are all 100% plant based. They’re also vegan friendly, with no cholesterol and completely dairy free. Massel liquid-stock and stock cubes use all-natural ingredients to produce an instant flavour boosting base. This makes Massel products a versatile addition to all your vegan or vegetarian recipes.

Massel Is Proudly Plant-Based

Becoming vegetarian or vegan is a journey. Start out slowly as your body may take some time to adjust to new foods and increased fibre. A carefully planned plant-based meal can supply all the protein required in a balanced diet. Plant proteins are full of vitamins, minerals, antioxidants, and fibre.

Best of all, you know that you can use any of the quality Massel soup bases, stock cubes or sauces to enhance your meal knowing that they are completely plant-based.

Dr Karen Abbey
Foodservice Dietitian
Special Dietary Chef