Plant Forward Protein

Emily Ostrow, MS, RDN, LD, RYT

Despite much noise online and in recent news, decades of research show that reducing saturated fat while increasing unsaturated fat and fiber intake is beneficial for overall health. The long-standing dietary guidelines recommend limiting your saturated fat intake to less than 10% of your daily calories. This equals about 20g on a 2,000-calorie diet. To put that in perspective, an 8-ounce steak has up to 19 grams, one slice of pepperoni pizza has about 8 grams, a single piece of fried chicken has 6 grams, and 3 slices of bacon have 5 grams. You don’t need to cut out meat or animal products completely to make healthy changes. Focus on slowly incorporating plant proteins into your meals. This could be in place of or in addition to animal sources to help reduce saturated fat intake and increase fiber. Try incorporating plant proteins such as edamame, beans, tempeh, and tofu. A single package of extra-firm tofu yields about 3 portions at around 15g of protein and less than 1g of saturated fat per serving. While this is less than its meat counterparts, tofu can be eaten in larger quantities and can be paired with other protein sources to increase a meal’s total protein content. It also contains healthy polyunsaturated fats, compared to the saturated fat found in animal meats. Bonus: it’s much cheaper, as a block of tofu costs around $3.

As a registered dietitian working with clients, the reaction I often get when I mention the word “tofu” is nearly always one of disgust or trepidation. I get it! It’s spongy, mild in flavor, and isn’t always prepared with taste in mind. However, if prepared properly, these qualities can actually be beneficial. Think of tofu as an ingredient, not the main event. A good marinade, seasoning, and cooking methods can yield crisp and flavorful results! There are endless recipes for marinades, seasonings, and uses for tofu. However, tofu’s preparation is often overlooked. When I purchase tofu, I typically place it in the freezer right away. About one day before cooking, I let it thaw, drain the liquid, and cut it into thinner slabs to dry out further in the fridge (about 1-2 hours). If you’re short on prep time, you can cube the tofu and boil it for 3-5 minutes. Both techniques help draw the water out so that any seasoning or marinade can be better absorbed. This also creates a bouncier texture while allowing for a crispier outside. Tofu can also be presented in different shapes! Try shredding a block like you would cheese, adding it to a pan with oil to crisp up, and then tossing it in BBQ sauce for sliders. Or thinly slice pieces, marinate them in an herby sauce, and bake them in the oven for a deli meat alternative.

Incorporating plant-based proteins like tofu into your diet can be a flavorful, cost-effective, and health-conscious way to reduce saturated fat intake and increase fiber!