Discovering Plant-Based Proteins

It’s the beginning of a new school year full of flavours! Take advantage of this by trying new spring recipes and explore the virtually endless possibilities of plant-based proteins! At every meal of the day, protein foods should have a prominent place on your plate. Find out how vegetables can fill that role, even at breakfast.

Where can I find plant-based protein? 

Most foods that are derived from plants contain protein, some more than others. Nuts, seeds and legumes are the big winners in this category. These include sunflower seeds, beans, chickpeas, lentils and soy derivatives such as tofu. Whole grains such as wheat, quinoa and buckwheat also contain protein, but in smaller quantities.

Why eat plant proteins? 

Proteins are essential at breakfast and throughout the day. Not only do they contribute to the growth and development of body tissues, but they also help provide a feeling of fullness that allows you to regulate your hunger between meals.

As part of a balanced diet, Canada’s Food Guide recommends choosing plant-based protein foods every day. They are higher in fibre and contain less saturated fat than other protein choices, making them a healthy choice for young and old alike!

By opting for plant-based protein foods, you are also being environmentally responsible and doing your part to promote sustainable eating.  Sustainable dietary habits are those that are healthy for both the individual and the planet.

How do you incorporate plant-based proteins into your breakfast?

Some of the foods listed below may seem unusual, but don’t be afraid to use your creativity and step out of your comfort zone!

Here are a few ideas to consider:

• Replace scrambled eggs with scrambled tofu
• Add soft (silken) tofu to your smoothies
• Dip your fruit in a chickpea-cocoa dip
• Replace your oatmeal with buckwheat porridge
• Make  your ownbreakfast bars with a variety of nuts and seeds
• Add chia seeds to your oatmeal
• Incorporate chickpeas or lentils into your muffin, waffle or pancake recipes
• Spread roasted chickpeas on toasted bread or crackers

You may also want to explore peanut-free spreads like soy-based Wowbutter! Check out our information sheet on the subject for more tips  on how to work these protein-packed alternatives into your menu: https://www.breakfastclubcanada.org/wp-content/uploads/2023/02/creative-ideas-soynut-butter_ang-2.pdf .

Have fun experimenting!