Plant based foods...

 Eating more plant-based foods is a great way to improve your health. Some of the benefits of a plant-based diet include:

• Lowering your risk of heart disease
• Reducing your risk of cancer
• Improving your digestion
• Helping you maintain a healthy weight
• Boosting your energy levels
• Reducing inflammation in your body
• Improving your gut health
• Reducing your risk of developing type 2 diabetes

There are many different types of plant-based diets, but they all emphasize certain foods associated with heart benefits, such as whole grains, fruits, vegetables, legumes, nuts, and healthy oils like olive oil. The diets that have been most studied for their impact on heart health include the Mediterranean diet, the DASH diet, and the MIND diet.

Here are some plant-based protein sources:

• Tofu, tempeh, and edamame are among the richest sources of protein in a vegan diet. Soy products such as tofu, tempeh, and edamame contain about 10 g of protein per ½ cup of firm tofu (soybean curds), 8.5 g of protein per ½ cup of edamame beans (immature soybeans), and about 15 g of protein per ½ cup of tempeh1.
• Lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium. Cooked lentils contain 8.84 g of protein per ½ cup1.
• Chickpeas are a great source of protein to add to a lunch or dinner routine. Cooked chickpeas contain about 7.25 g of protein per ½ cup1.
• Other plant-based proteins include:
• Quinoa
• Chia seeds
• Hemp seeds
• Nutritional yeast
• Spirulina
• Seitan
• Black beans
• Almonds
• Peanuts
• Pumpkin seeds
• Sunflower seeds
• Oats

Here is a recipe for a high-protein vegan meal:

• Vegan Sloppy Joes: This recipe is a great source of protein and is perfect for a satisfying, delicious dinner! It’s also a great recipe to meal prep. You’ll need:
• 1 tablespoon olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (15 ounces) kidney beans, drained and rinsed
• 1 can (15 ounces) tomato sauce
• 2 tablespoons tomato paste
• 2 tablespoons maple syrup
• 2 tablespoons apple cider vinegar
• 1 tablespoon chili powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Whole wheat buns or lettuce leaves for serving

Here’s how to make it:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and red bell pepper and cook until softened, about 5 minutes.
2. Add the garlic and cook for another minute.
3. Add the black beans, kidney beans, tomato sauce, tomato paste, maple syrup, apple cider vinegar, chili powder, smoked paprika, salt, and pepper. Stir to combine.
4. Bring the mixture to a simmer and cook until thickened, about 10 minutes.
5. Serve on whole wheat buns or wrapped in lettuce leaves.