I am always surprised when I read recently written articles about vegetarian/vegan nutrition that still claim plant proteins need to be combined because they are not complete. The theory was originally presented in 1971 in Francis Moore Lappe’s Diet for a Small Planet. In 1981 Lappe changed her position and said there was no reason to “combine” protein.”

“In 1971 I stressed protein complementarity because I assumed that the only way to get enough protein was to create a protein as usable by the body as animal protein. In combating the myth that meat is the only way to get high-quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually, it is much easier than I thought. With three important exceptions, there is little danger of protein deficiency in a plant food diet. The exceptions are diets very heavily dependent on 1. fruit or on 2. some tubers, such as sweet potatoes or cassava, or on 3. junk food (refined flours, sugars, and fat). Fortunately, relatively few people in the world try to survive on diets in which these foods are virtually the sole source of calories. In all other diets, if people are getting enough calories, they are virtually certain of getting enough protein.”

In 1988 the ADA released a paper on vegetarianism and said that it was not required to combine proteins for a healthy diet.

Eating a well rounded diet with adequate calories will provide enough protein for most people. Endurance athletes have increased protein requirements. Vegetarian endurance athletes need to eat an increased amount of carbohydrate calories and also emphasize high quality plant protein sources – certain grains, dried peas and beans, lentils, nuts, seeds, seitan and soy such as tofu and tempeh. The most important thing is to eat enough calories from a variety of sources.

Protein Tips for Vegetarians:

1. Use nut butters, hummus, and cheeses (soy or regular).
2. Drink milk or soy milk. Chocolate milk has been shown to be a great recovery drink.
3. Learn to cook with tofu, tempeh and seitan.
4. Learn to make a variety of dishes with bean – burritos, casseroles, salads, etc.
5. Make soups with beans and lentils.
6. Tofu can substituted for chicken in almost all recipes.
7. Use vegetable broth in place of chicken or beef broth.
8. Although not for everybody meat replacement products are becoming available for just about everything – what used to be just veggie burgers is not veggie chicken, chicken nuggets, hotdogs, luncheon meats, sausages, hamburger etc etc.

Black beans are high in fiber and magnesium, very low in fat, and very versatile. Research published in the Journal of Agriculture and Food Chemistry showed that black beans are as rich in antioxidants as grapes and cranberries. According to the research the darker the bean, the higher the antioxidant level. Black beans are also high in protein and are a good alternative to meat and dairy products that are high in calories and saturated fat. One cup of black beans provides about 15 grams of protein.

Black beans can be purchased either dried or canned. Dried black beans need to be soaked overnight and then simmered at a ratio of 3:1 (three cups of water to one cup of black beans) for 1 1/2 -2 hours. They can also be cooked in a pressure cooker significantly shortening the cooking time. After cooking they will last in the fridge for about three days. When buying canned black beans read the ingredients to make sure they don’t have high fructose corn syrup or any other unnecessary additives.

Black beans can be added to almost any latin or southern dish, salads, soups and chilis. Saute black beans with garlic, onions, cumin and serve over rice or couscous. Add to dips such as salsa, guacamole or bean dip. Add to quesadilla, burritos and enchiladas.

Spinach is something I always like to have around, it can be added to almost any dish, is fast and easy to cook, and has a high nutritional value. It is rich in antioxidants, especially when fresh, steamed, or briefly boiled. It is also a source of vitamin A, vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium, and omega-3 fatty acids.

1. Spinach is great in salads and is a healthy alternative to iceberg lettuce. Try a spinach salad with fresh fruit, dried fruit, nuts, feta or blue cheese.

2. Spinach is great on sandwiches. Either fresh or steamed, spinach tastes great with almost any sandwich combination.

3. Spinach can be added to stir fries. A handful of spinach tastes great and makes any stir fry more nutritious. Add when the stir fry is almost finished cooking so the spinach does not overcook.

4. Spinach is good in soups and sauces. As with the stir fry add when almost finished cooking.

5. Add to omeletts or quiche.

6. If your adventurous try a “green smoothie.” Blend up a handful of spinach with frozen fruit, fruit juice, fresh fruit, sweetener and enjoy.

7. Add to risotto.

8. Put on pizza, in casseroles, lasagne, or any pasta dish.

9. Get creative!

For recipe ideas, Epicurious is always a great source.