Plant-Based Protein with Pescatarian Garnish

As Summer approaches, farm fresh markets will soon be stocked with an infinite array of seasonal ripe fruits and nutrient-dense veggies, making it an optimal time to try out a more plant-based diet. 

Plant-Based vs. Vegan - What’s the Difference?

Plant-based diets might include some animal products such as eggs and dairy, while vegan includes no animal sources at all. 

Plant protein is associated with a variety of health benefits, including:

Brain health | Improving cognitive function by reducing oxidative stress and inflammation in the brain, enhancing growth of new neurons, and supporting flexible communication between neurons. 

Heart health | A lower concentration of LDL cholesterol than observed in those who consume animal-based protein.

Renal health | Reduced risk of kidney stones caused when calcium in our bodies combines with phosphorus in our foods and hardens in the kidneys.

Insulin Sensitivity| Improved sensitivity to insulin, a chemical messenger that helps keep our blood sugar levels stable

If switching to more plant-based proteins be sure to be aware of your current health status, personal values and resources to ensure nutritional adequacy, and avoid vitamin deficiency: namely in protein, iron, B-12 and calcium.

Some tips for getting more plant-based protein in your diet:

  1. For breakfast, try scrambled tofu instead of scrambled eggs! 
  2. For your lunch or dinner, try swapping beef or chicken with extra-firm or firm tofu. 
  3. Have a handful of nuts as your afternoon snack or toss them on top of the yogurt. 
  4. Add chia seed or hemp seed into your favorite smoothie or sprinkle over avocado toast. 
  5. Toss quinoa into salad.

Optimizing Egg Intake with a tofu scramble for Earth Day

Tofu Scramble

Yield: 2 servings

Ingredients

  • Half block of median firm or firm tofu
  • 1 tbsp olive oil 
  • 1 tsp garlic powder
  • ½ tsp salt
  • ½ tbsp soy sauce
  • ½ cup milk of your choice
  • Optional toppings: grated cheese and chopped green onions 
  • Siberian Select Caviar

Instructions

  1. Drain the tofu.
  2. Cut the tofu into small pieces, and then crumble with a fork.
  3. Add the olive oil to a non-stick pan and heat over medium high heat.
  4. Add the tofu, milk, and season with salt, garlic powder and soy sauce to taste. Sauté for about 5 minutes.
  5. Top with caviar
  6. Sprinkle with spring onion and cheese if you like and enjoy!