High Protein Vegetables

Thursday, August 17, 2017

Since 1929, the iconic Popeye has been used by parents to encourage their children to eat spinach so they would grow up healthy and strong. Once again, nutritional science has proven that Popeye was right! Roughly 51% of spinach calories are protein. However, spinach is not the only superhero of the plant world. Did you know every whole plant food contains protein? From your breakfast banana to your dinner potato, enjoying veggies packed with protein is easy to do and easy for your body to use. They’re alkalizing, high in fiber, and practically free from cholesterol compared to all animal products, which are devoid of fiber and acidifying to the body.

high-protein veggies to inspirE A plant-powered life:


6g protein per cup
Lima beans are treated like veggies even though they are legumes- part of the bean and pea family. They make delicious recipes and mix well with spices, herbs, rice, peas, carrot, broccoli, chili peppers, onion, tomato, and corn. Try adding them to your favorite soups, salads, stir-fries, stews, and casseroles.


9g protein per cup
Green peas, or “garden peas” are seeds from pods of a legume plant, but are most often consumed as starchy veggies. Green peas add a flavor pop to many plant-based dishes. Try them in a soup, stew, added to rice dishes or with mini white onions


7g protein per 1 cup
If anything, saying the word succotash is a blast! It simply means “boiled corn kernels with lima beans.” Combining corn with beans results in a dish that is high in all essential amino acids- the ones our bodies cannot produce on their own. You can get creative by adding in tofu and tomatoes for an incredible plant-based dish.


7g protein per cup
So, how did kale get to be so cool? Not long ago, salads were made of iceberg lettuce and now kale Caesar salads are the “it” food on many menus.  The reality is that kale is nothing new. It has been cultivated around the world for over 2,000 years and it’s still among the most nutrient dense foods on the planet. Try kale & quinoa salad, kale chips, add it to a smoothie or to salads.  Make sure to rub/massage raw kale with olive oil to make it tender.  


For more help making the healthy choices, contact one of our Registered Dietitians who can meet with you here at the Alexander Y! Many insurance companies, such as Blue Cross Blue Shield, completely cover visits with a Registered Dietitian up to six times per year! Not convinced? Check out all the benefits of working with a Registered Dietitian by clicking here.


Ready to make an appointment with a Registered Dietitian?
For morning appointments, contact Katherine Andrew at Andrew.Katherine@gmail.com
For evening appointments, contact Andrea Groon at andrea@nutritionandrea.com