Category: Healthy Eating

Protein is an essential part of any diet. Your body needs it to build tissues and cells.

Some sources of protein are not as healthy as others. Animal sources, such as beef, pork and eggs, may contain saturated fat and/or cholesterol. The American Heart Association says saturated fats should make up less than 7 percent of your total daily calories. This means you should eat 16 grams or less of saturated fats if you eat 2,000 calories per day. Animal proteins also contain no fiber, and most Americans fall short of the recommended 25 to 35 grams of fiber needed per day.

On the other hand, plant, nut and seed proteins often have little to no saturated fat and cholesterol and usually contain fiber and valuable nutrients. Check out this “Vegan Sources of Protein” diagram for a list of good non-animal protein sources. Try replacing some of your animal proteins with these vegan-friendly sources.

Ingredients

1 cup sweet potato, cooked, mashed

1/2 cup banana (about 2 small), mashed

1 cup evaporated skim milk

2 tablespoons packed brown sugar

2 egg yolks (or 1/3 cup egg substitute*), beaten

1/2 teaspoon salt

1/4 cup raisins

1 tablespoon sugar

1 teaspoon ground cinnamon

As needed, nonstick cooking spray

Directions

1. In medium bowl, stir sweet potato and banana. Add milk, blending well.

2. Add brown sugar, egg yolks, and salt, mixing thoroughly.

3. Spray 1-quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish.

4. Combine raisins, sugar, and cinnamon. Sprinkle over top of sweet potato mixture.

5. Bake in preheated 325º F oven for 40-45 minutes, or until knife inserted near center comes out clean.

Makes 6 (1/2 cup) servings. Per serving: 160 calories, 2 g total fat, 1 g saturated fat, 32 g carbohydrate, 5 g protein, 2 g dietary fiber, 255 mg sodium

*If using egg substitute, cholesterol will be lower.

Source: NIH The Heart Truth Publication

Ingredients

1 cup carrots, cut into long, thin strips

2 cups bean sprouts

2 cups cucumber, seeded and cut into long, thin strips

1 cup minced scallions/green onions

1/2 cup chopped fresh cilantro

1/4 cup chopped fresh mint

8 rice paper wrappers (ask at your supermarket)

Directions

Toss first 6 ingredients in a large bowl. Soak one rice paper wrapper in warm water until soft (1 to 2 minutes). Shake off excess water. Place vegetable filling off-center on rice paper and fold like an egg roll (tuck sides to keep filling inside). Repeat with remaining vegetable filling and wrappers. Serve immediately.

Makes 8 servings. Per serving (1 roll): 70 calories, 1 g fat, 28 mg sodium, 2 g fiber, 3 g protein, 16 g carbohydrates

From the NIH Your Health Is Golden! Heart Health Promotion Activities for Vietnamese Communities