There are all staple foods, side dishes, light snacks and snacks! Whole Plant Wigan Diet Recipe

A plant-based diet has many benefits for the body. Legumes such as edamame, tofu, and chickpeas are all healthy sources of protein! Mi recommends favorite ingredients

Edamame

Edamame also contains a large amount of amino acids, dietary fiber, lecithin, soy isoflavones, vitamin B, as well as rich and easily absorbed calcium and phosphorus , magnesium, has a controlling effect on blood sugar and weight, and is also beneficial to lowering blood pressure and cholesterol. Lecithin is one of the indispensable nutrients for brain development, and soy isoflavones, known as natural phytoestrogens, can also prevent and treat osteoporosis. I like to steam the shelled edamame and season with sea salt and black pepper. It’s a very healthy snack or midnight snack!

Tofu skin

Tofu skin is rich in nutrients, with high protein and amino acid content, as well as 18 kinds of trace elements necessary for the human body such as iron, calcium, and molybdenum. Contains a large amount of lecithin, so it can prevent arteriosclerosis, improve vascular diseases and protect the heart; contains a variety of minerals to supplement calcium, prevent osteoporosis caused by calcium deficiency, promote bone development, and is beneficial to the bone growth of children and the elderly Extremely beneficial. Children's consumption can improve immunity and promote physical and intellectual development; long-term consumption by the elderly can extend their lives. Especially during the postpartum period, pregnant women can quickly restore their health and increase milk production. Tofu skin also has the advantages of being easy to digest and absorbed quickly. I like to cut the bean skin into small pieces and stir-fry it with edamame kernels and minced garlic as a side dish. It is a very good source of carbohydrates and protein.

Tofu

Tofu contains a variety of nutrients. Mainly protein and added trace elements such as calcium or magnesium, as well as riboflavin, niacin, vitamin E, etc., can not only reduce cholesterol in the body, but also contribute to the development and growth of nerves, blood vessels, and brain. The calcium content of 100 grams of tofu is 140-160 mg. Tofu is one of the foods with relatively high protein content among plant foods. It contains 8 kinds of amino acids necessary for the human body, as well as unsaturated fatty acids and eggs that are lacking in animal foods. Phospholipids, etc. Tofu is rich in nutrients and contains iron, calcium, phosphorus, magnesium and other trace elements necessary for the human body. It also contains sugar, vegetable oil and rich high-quality protein. It is known as "plant meat". I like to cut the flat tofu into cubes and fry it in an air fryer or a pan until the surface is golden brown. It can be used as meat cubes to accompany dishes, such as three-cup tofu and kung pao tofu. Flat tofu is pressed into puree and stir-fried with turmeric powder to create the texture and shape of scrambled eggs. It is a very practical and nutritious ingredient.

Dried Tofu

Dried tofu is made from tofu by pressing, drying and coloring it. Because its moisture content is lower than that of tofu, its nutritional density is higher than that of tofu. However, because dried tofu has less water content than tofu, its relative calories are also higher, about 200 calories per 100 grams, which is more than twice that of traditional tofu and about four times that of soft tofu. Dried tofu has low water content and high hardness, so it is very suitable for stir-fried dishes.

Chickpeas

Chickpeas are highly nutritious legumes, rich in a variety of plant proteins, amino acids, vitamins, crude fiber, calcium, magnesium, and iron. and other ingredients. The pure protein content is as high as 28%, fat 5%, carbohydrate 61%, and fiber 4-6%. Chickpeas contain more than 10 amino acids, including all 8 essential amino acids for the human body, and the content is more than twice higher than that of oats. Supermarkets in Europe and the United States sell many kinds of canned cooked chickpeas. Sometimes I cook a pot of chickpeas at once and freeze or store them in the refrigerator. The chickpeas don’t have a strong bean flavor, and they taste delicious in both sizes. I usually add chickpeas to different dishes as a healthy source of protein, or puree them to make plant-based meatballs.

Red lentil pasta

Red lentils are rich in nutrients, including protein, fat, sugar, calcium, phosphorus, iron and dietary fiber, provitamin A, vitamin B1, Vitamin B2, vitamin C and pantothenic acid, etc. Lentil coat is particularly rich in vitamin B content. The vitamin B1 contained in red lentils can maintain the normal function of the heart and nervous system and maintain normal appetite. Pasta made from red lentils is sold in European and American supermarkets. It is an ingredient that I personally like very much, because it is easier to accidentally consume too many carbohydrates in a plant-based diet. If you eat ordinary pasta, the fiber and protein content It will be lower, and replacing it with red lentil pasta will ensure that you can also get protein, fiber and other nutrients when you consume carbohydrates.

Plant-based high protein powder

Plant-based high protein powder is extracted from plants. Although it is a processed product, it does not mean that it is necessarily unhealthy, because although natural foods contain many Rich in nutrients, some foods also contain allergic substances, which may cause gastrointestinal discomfort and prevent the body from absorbing nutrients. Many high-protein powders will remove allergens and factors that cause gastrointestinal discomfort during the processing process, and completely retain the nutrients in the food, helping the body to completely absorb the protein, and completely retain the nutrients in the food, helping the body to completely absorb the protein. Therefore, plant-based high protein powder is very suitable for vegetarians who eat less protein, or for people with lactose intolerance to supplement protein. When choosing plant-based protein powder, pay attention to the nutrition label, origin, nutrient ratio, additives, etc. on the product packaging to ensure that the high-protein powder you consume does not contain additional ingredients that are unhealthy for the human body. I personally like to add plant-based high protein powder to juice or breakfast smoothies to ensure that my daily protein intake meets the daily standard. Thai Pho

Carbohydrate 55g

Protein 17g

Fat 20g

Calories 439 Card

Ingredients

One ball of Thai rice noodles 50g

One handful of bean sprouts 35g

1 teaspoon of olive oil

2 cloves of garlic

150g of flat tofu

Appropriate amount of shredded carrots

1 tablespoon of peanut butter

2 lemon juice

1 teaspoon of sugar-free syrup or a little sugar

1 teaspoon of soy sauce

An appropriate amount of chili sauce

An appropriate amount of chopped green onion

Appropriate amount of crushed peanuts

Method

1. Soak the Thai rice noodles in water for about 15 minutes. Drain the tofu and cut into pieces, marinate with some soy sauce and set aside.

2 Pour olive oil into the frying pan, heat over medium heat, add garlic and carrot shreds, fry the carrot shreds until soft and set aside.

3 Add tofu cubes to the pot, add 1 teaspoon soy sauce, and fry the tofu until golden brown.

4 In a small bowl, mix together the peanut butter, lemon juice, syrup or sugar, chili sauce, remaining soy sauce, and one cup of water.

5 Pour the soaked rice noodles, mixed sauce and tofu into the pot and stir-fry for about 5 minutes.

6 Serve on a plate, garnish with chopped green onions and chopped peanuts and it’s done!