Protein from Plants?

The surprising places you can find protein in your pantry

Sherry Coleman Collins, MS, RDN, LD

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ore Americans than ever are interested in eating plant-based foods high in protein. You may be surprised to learn that there’s a lot of protein hiding in your pantry. To include more plant-based protein foods in your meals, consider the following items:

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In addition to being shelf-stable, a few other great things about these plant-based proteins include their versatility, great nutrition and affordability. Keeping these foods, along with a few other common pantry staples, stocked in your pantry means you can create a nutritious meal or snack in no time. One important thing to consider when shopping for groceries on a budget is buying foods that can be used in lots of different ways. Peanut butter is one affordable plant-based source of protein that can be used in many ways, including traditional peanut butter and jelly sandwiches, peanut sauce for noodles or rice, peanut butter granola bars, peanut soup and peanut butter energy bites.

Good for the Whole Family: Including Baby Did you know peanut foods can be introduced to babies as early as 4-6 months to help prevent a potential peanut allergy?

Recent guidelines from the National Institute of Allergy and Infectious Disease identify the risk factors for developing peanut allergy as having severe eczema or existing egg allergy. For babies with one or both of these conditions, talk to your healthcare professional before introducing peanut foods.

Babies without severe eczema or egg allergy can introduce peanut foods starting around 6 months. Two teaspoons of peanut butter thinned with breast milk, formula or water or stirred into infant cereal is a great way to introduce peanut foods.

Once introduced, keep peanut foods in the diet often, about three times per week. For other potential allergens, like eggs, introduction should begin at or after six months of age and within the first year of life.

Visit: PreventPeanutAllergies.org

30-Minute Peanut Butter Noodles

Recipe by Emile Herbert de EmileEats.com

Servings: 6

Ingredients Noodles

Sauce

• 1 16-ounce package whole wheat or rice noodles • 1 tbsp cooking oil (olive, avocado, canola) • 1 red bell pepper, thinly sliced • 2 medium carrots, thinly sliced at an angle • 1 medium head broccoli, stem removed and florets chopped • ½ cup cilantro, chopped

• • • • • • • • •

1 cup creamy natural peanut butter ½ cup low-sodium soy sauce ½ cup hot water 2 tbsp vinegar 1 tbps sugar or maple syrup 2 tsp sesame oil or olive oil 2 tsp sriracha (optional) 1 tsp ground ginger ½ tsp ground black pepper

Directions Cook noodles according to package directions. Drain and rinse with cold water. In a large pot over medium heat, add oil. When hot, add bell pepper, carrots, and broccoli. Sauté for 8-10 minutes, until vegetables are fork tender, adding more oil or water if necessary. Add noodles and cilantro to the pot with the vegetables; stir. In a medium bowl, add all sauce ingredients. Whisk until smooth. Alternatively, add all ingredients to a blender and blend until smooth. Pour sauce over noodles and vegetables; toss to coat evenly.

Nutrition Information per Serving Calories 440, Fat 28g, Trans fats 0g, Cholesterol 0mg, Carbohydrate 38g, Protein 14g, Sodium 1010mg, Sugar 7g

Peanut Butter Oatmeal with Eggs

Servings: 1

Recipe by Sherry Coleman Collins, MS, RDN, LD

Suggested Age: 6+ months when modified for readiness

Ingredients • 1 tbsp quick-cooking oats • 4 tbsp water (or more to adjust consistency as needed) • 2 tsp peanut butter • 1 egg yolk

Directions In a microwave-safe bowl, mix together oats and water and cook for 30 seconds on high. Add the peanut butter and egg yolk and stir until completely mixed. Cook an additional 30-40 seconds until the mixture is steaming and cooked through. Allow to cool before feeding baby. Add a tablespoon of breastmilk or formula to thin out if needed.

Note: Contains approximately 2g peanut protein, 2.7g egg protein

Nutrition Information per Serving Calories 70, Fat 6g, Trans fats 0g, Cholesterol 0mg, Carbohydrate 3g, Protein 4g, Fiber 1g, Sodium 75mg

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For more plant-based delicious recipes visit: NationalPeanutBoard.org/recipes/