The summer is a great time to start eating more vegetables. With heat and humidity swells sweeping across the United States and other regions around the globe, you may not be in the mood to eat heavier foods like red meat.
According to Cleveland Clinic Children’s pediatrician Dr. Sara Lappe, in an article for U.S. News and World Report, cutting back on red meat can be good not only for your cardiovascular health, but also for the environment and your wallet. So why not try adopting a plant-based lifestyle?
You can still enjoy a fabulous New York Strip every now and then. The American Heart Association even says it’s OK. But it is important to limit red meat consumption. Start today. Instead of a burger at lunch, try a salad with some of these protein rich vegetables.
1. Edamame – 18 grams protein per 1 cup serving You probably know these tasty green soybeans from sushi restaurants. But did you know they’re a great source of protein, fiber, iron, and vitamins A and C? Start tossing them in your favorite homemade salads today!
2. Lentils – 18 grams protein per 1 cup serving
French soup, Indian dal, and Ethiopian Wat all feature protein-packed lentils. There’s good reason. These legumes are a good source of vitamin C, vitamin K, vitamin B6, and vitamin B12.
3. Potatoes – 4 grams protein in 1 medium white potato
Roasted, boiled, baked, and fried. No matter how you eat them, potatoes are delicious! They are also nutritious with lots of vitamin C, magnesium, and potassium.
4. Spinach – 3 grams protein per 1/2 cup serving
Use this hearty green leaf as the base of a salad, in a soup, or in your morning eggs. Spinach is full of vitamin A, vitamin K, and vitamin C.
5. Corn – 2.5 grams per 1/2 cup serving
Corn is an easy addition to a salad and a delightful treat when grilled on the cob during summer BBQs. Those tiny yellow kernels are also good for you! They are a good source of vitamin C, magnesium and potassium.
6. Avocado – 2 grams protein per 1/2 avocado
Today’s trendiest food is a nutrition powerhouse. Avocados are rich with vitamins C, E, K, B6, and B12. So go ahead, lather up that avocado toast.
7. Broccoli – 2 grams per 1/2 cup serving
Best steamed, broccoli has enough vitamin C to nearly fill the daily recommended value. Broccoli is also rich in vitamin A, folate, potassium, and manganese.
8. Brussels Sprouts – 2 grams per 1/2 cup serving
A hearty autumn vegetable, brussels sprouts are a good source of vitamin C and vitamin K.
9. Peas – 9 grams of protein per 1 cup serving Green peas may be small but they pack a punch. Peas have high concentrations of vitamins A, C, K, B6, and B12. They are also rich in iron, magnesium, potassium, zinc, and manganese.
10. Asparagus – 2.4 grams of protein per 100 grams serving
These green stalks are an especially good source of vitamin K. Asparagus is also full of vitamins A, C, and E.
Each of these vegetables is an excellent replacement for red meat. Vegetables are delicious foods that can be prepared in a variety of ways. Experiment with recipes and tell us your favorite when you SHARE this article!