Nutrition Basics » Vegetarian http://www.nutrition-basics.com A simplified take on nutrition and health news Thu, 17 Nov 2011 21:59:48 +0000 en hourly 1 http://wordpress.org/?v=3.1.3 Vegetarian Sources of Protein http://www.nutrition-basics.com/index.php/2009/08/vegetarian-sources-of-protein/ http://www.nutrition-basics.com/index.php/2009/08/vegetarian-sources-of-protein/#comments Fri, 07 Aug 2009 16:00:00 +0000 Angela, Nutritionist http://www.nutrition-basics.com/index.php/2009/08/vegetarian-sources-of-protein/ Read the rest of this entry...]]>

Proteins are made from small “building blocks” called amino acids. There are 8 essential amino acids which must be obtained from the diet. Animal foods such as meat, fish, poultry, dairy products, and eggs, contain all 8 essential amino acids in one food. That makes them a “complete protein.” Plant foods don’t contain all 8 essential amino acids in one food, but with complementary combining, a complete protein can be formed. Complements can be eaten over the course of the day. It is not “required” that they are eaten at the same meal. The following are combinations that result in a complete protein.

Note: Legumes are dried beans and peas such as kidney, garbanzo, pinto, navy, soy, and black beans, as well as lentils and split peas.

GRAINS & LEGUMES

Rice and Beans Millet and Tofu

Corn Tortillas and Black Beans Barley-Bean Soup

Pasta and Kidney Beans Bread and Baked Beans

Rice and Lentil Curry Crackers and Split Pea Soup

Flour Tortillas and Pinto Beans Wheat-Soy Bread

Brown Rice and Tempeh Rice and Bean Casserole

Corn and Beans Cornbread and Black-Eyed Peas

NUTS/SEEDS

& LEGUMES

Humus (blended sesame tahini and garbanzo beans)

Sunflower seeds mixed into bean chili

Sesame seeds on any bean dish

Dry roasted soybean and seed snack mix

Chopped nut/tofu vegiburgers

Seed/Nut Tempeh

Nuts with any bean dish

GRAINS & DAIRY FOODS

Macaroni and Cheese Rice and Cheese Casserole

Cereal and Milk Milk and Toast

Cheese and Crackers Ravioli, Manicotti, Pizza

Rice Pudding Yogurt and Oats

Flour Tortillas with Cheese Cottage Cheese and Wheat Germ

Note: Dairy foods are complete proteins by themselves. However, they contain extra Lysine, which is the amino acid that grains are low in. By eating grains and dairy products together, there is enough Lysine to complement the grain.

Angela Pifer, MSN, CN Seattle Nutritionist

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