Carl Lewis, Olympic gold medal sprinter, is a vegan; as is power lifter Patrik Baboumian. Even genius Leonardo di Vinci avoided eating meat! So, performing well on plant protein isn’t really in question…
A study published in JAMA Internal Medicine says “the benefits of vegetarian diets are much greater for men than women. Piling up on veggies can help men prevent heart disease, some kinds of cancer, type 2 diabetes and obesity.” Plant-based diets also prolong life!
But you don’t have to cut meat out completely to reap some of the benefits. Simply embrace the trend for Flexitarian eating, defined by Healthline.com as “a style of eating that encourages mostly plant-based foods while allowing meat and other animal products in moderation.”
So if you’d like to lower your cholesterol and blood pressure or need to shed a kilo or two, eating more veggies and fresh mushrooms can be a delicious way to do exactly what the doctor ordered. Just keep those steaks, chops and boerie rolls as a no-guilt, occasional treat.
But what about protein?
Luckily, this crucial nutrient that helps repair muscles and aids recovery after exercise is not only found in meat. Meaty, nutrient-rich mushrooms are one of the good plant-based protein sources of protein.
Mushrooms may only contain 3g of protein per 100g, but it’s the type of protein, Lectin, that is more important than the quantity. Lectin proteins can stimulate insulin production, which helps to control glucose levels. They also offer great gut health benefits.
Other good sources of protein include beans, legumes, nuts, chia seeds, quinoa, spirulina, lentils, soy and tofu and even green peas!
Spoil your man – and yourself – with a plant-packed meal.
Try this easy mushroom miso soup recipe! Miso is an exotic ingredient (rich in umami) that you’ll use for all kinds of incredible dishes. This brothy soup is packed with flavour and incredibly easy to make – the perfect quick filler lunch or dinner. Add more vegetables, noodles or even strips of cooked chicken if you’re very hungry.
- 10ml sesame oil (or vegetable oil)
- 1 clove garlic, finely grated
- 1 knob fresh ginger, peeled & grated
- 10ml miso paste
- 250ml portabellini mushrooms, sliced
- 1 litre vegetable or chicken stock
- 15ml soy sauce
- a small bunch of spring onions, sliced, to serve
- a small punnet of bean sprouts, to serve (optional)
- sliced fresh red chilli, to serve (optional)
- a shredded nori sheet, to serve (optional)
- some sesame seeds, to serve (optional)
- fresh coriander or micro herbs, to serve (optional)
- Heat the oil in a medium size pot, then fry the garlic, ginger and miso paste for a minute, stirring.
- Add the mushrooms, stock and soy sauce, and stir to mix. Bring to a boil, then cook for 6-8 minutes or until the mushrooms are soft.
- Serve hot in bowls, topped with spring onions, bean sprouts, red chilli, nori, sesame and herbs (or toppings of your choice).