Naomi Tetherly is an educator who served as the special education director and academic enhancement coordinator at Robert M. Hughes Academy, a charter public school in Springfield, Massachusetts. An avid runner and vegetarian, Naomi Tetherly is dedicated to maintaining good health.
One of the biggest concerns people have when embracing a vegetarian lifestyle is finding good sources of plant based protein. With a well-planned diet, vegetarians can easily obtain the protein they need to stay healthy and promote muscle strength. Several sources are listed below:
- Tofu, tempeh, and edamame are all soy based products that are high in fiber and healthy fats. In addition, they provide much needed calcium, iron, and vitamins. Tofu and tempeh can be marinated and included in a wide variety of dishes, including stir fries.
- Lentils are packed with protein and are also high in fiber and complex carbohydrates. They can easily be incorporated into salads and soups or combined with quinoa.
- Chickpeas and beans are inexpensive and easily prepared. Black, kidney, and pinto beans are all very popular and used in many recipes. These legumes are also a good source of magnesium.
- Quinoa is an ancient, gluten free grain that is a good source of protein and complex carbohydrates. It can be used to replace rice in dishes.
- Nutritional yeast is a staple in many vegetarian diets and has a cheesy flavor. Found in powder or flake form, nutritional yeast can be mixed with water and used in dips, dressings, and sauces.
- Nuts and seeds are a fantastic source of fatty acids and protein. Peanuts, cashews, almonds, walnuts, sesame seeds, and sunflower seeds can all provide a nutritious snack whole or in nut-butter form.
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