Protein Sources

[Catherine]

Plant based proteins are incomplete so you need to combine them.

there are three main groups:  Nuts
                                           Grains, rices, etc.
                                           Lentils, beans, chick peas etc.

Any meal or at least any day's meals need protein from at least two sources. I make a loaf of kidney beans and rice. Peanut butter and toast are good. I add nuts to my corn flakes. Grain dishes with nuts and lentil dishes with nuts are balanced. Lentils with grains is good. Meatless chillie with rice is good.  I have soup with hummus and some whole wheat toast.
Combining all three is even better.

Quinoa is supposed to be a complete protein. I have some, but I am not yet sure how to cook with it.  I think if you added it to anything else it would  complete the protein.

Protein is made of amino acids. There is a certain set of amino acids essential to good health. You must regularly eat them. Meat is the easiest source because it contains all the essential ones. Plant based foods contain some. To get the complete balance you need food from at least two of the groups at each meal.

It is like balancing any meal. You want to have vegetables and proteins and starches like bread or rice. The best thing to do is eat a variety of foods.

Once I figure out what to do with quinoa I will post recipes. It is a complete protein. I think once cooked it could be added to almost any meal.