+ Jackson County Fair 2017

Plant Proteins

What are plant proteins?

Protein comes from meat and dairy,
but there are also plants that contain
protein! Plant proteins include:
o Beans
o Lentils
o Peas Aenean diam velit,

o Soy products rutrum vitae, tempor

ut, sodales eget,
o Nuts mauris. Sed nec
lacus.
o Seeds
o Whole Grains
dolor Maecenas et lorem.
Ut et nisl id turpis
varius faucibus.
Integer et felis. Sed
libero.

+ How much protein do

Why should you eat plant
proteins? plant options have?
Research shows that eating a
Protein amount in cup:
plant-based diet reduces the
risk of: Quinoa 4g

Peas 4g
Heart disease
Obesity Black beans 7g

High blood pressure Edamame 8g

Type 2 diabetes Lentils 9g

Try replacing meat with a plant Soy beans 15 g

protein a few times per week!

 Roasted Lentil
& Cauliflower
Tacos

Total time: 50 minutes

Servings: 5

Ingredients: Directions:
1 head of cauliflower, cut into bite-sized florets 1. Preheat oven to 400F. Line two baking sheets with
parchment paper.
2 cups cooked green lentils
2. Place the cauliflower on one baking sheet. Add the
3 Tbsp fresh lime juice cooked lentils to the other baking sheet and pat them dry.
3. In a medium bowl, whisk together 2 Tbsp lime juice, oil,
2 Tbsp canola oil
chili powder, cumin, coriander, salt, sugar, garlic
1 Tbsp chili powder powder, and pepper. Pour 3 Tbsp of the lime mixture onto
the cauliflower and stir well to make sure the cauliflower
2 tsp cumin
is evenly coated. Roast for 30-35 minutes, until golden,
1 tsp coriander stirring halfway through.
4. Add remaining lime mixture to the lentils. Stir well to
1 tsp salt
ensure the lentils are evenly coated. Add the lentils to the
1 tsp sugar oven after the cauliflower has roasted for 15 minutes.
Roast for 15 minutes, stirring occasionally, until lightly
tsp garlic powder
crispy and golden.
tsp pepper 5. Meanwhile, in a small bowl, stir together sour cream,
cilantro, 1 Tbsp lime juice, and hot sauce. Set aside.
1/3 cup sour cream
6. Fill the tortillas with a scoop of the lentils, cauliflower, and
1 Tbsp cilantro and some for garnish cilantro. Drizzle the tacos with the sour cream mixture.
Serve immediately.
1 tsp hot sauce
10 corn or flour tortillas

Nutrition of Recipe
Serving size: 2 tacos Fiber: 15 g
Calories: 520 Sugar: 6 g
Total Fat: 25 g Protein: 18 g
Saturated Fat: 6 g Sodium: 880 mg
Carbohydrates: 58 g
Green Lentils

Recipe from: http://www.lentils.org/recipe/roasted-lentil-cauliflower-tacos/

 Hummus

Total time: 10 minutes

Servings: 6

Ingredients: Directions:
1. In the bowl of a food processor, combine the tahini
1 (15-ounce) can chickpeas or 1 1/2 cups
and lemon juice and process for 1 minute. Scrape
cooked chickpeas the sides and bottom of the bowl and process for 30
1/4 cup fresh lemon juice (1 large lemon) seconds more.
2. Add the olive oil, minced garlic, cumin, and 1/2
1/4 cup well-stirred tahini teaspoon of salt to the whipped tahini and lemon
1 small garlic clove, minced juice. Process for 30 seconds, scrape the sides and
bottom of the bowl and process another 30 seconds.
2 Tbsp extra-virgin olive oil, plus more for 3. Open, drain, and rinse the chickpeas. Add half of
serving the chickpeas to the food processor and process for
1 minute. Scrape the sides and bottom of the bowl,
1/2 tsp ground cumin then add remaining chickpeas and process until
Salt to taste thick and smooth (1 to 2 minutes).
4. If hummus is too thick, slowly add 2-3 tablespoons of
2-3 Tbsp water water.
5. Serve hummus with a drizzle of olive oil and dash of
Dash of ground paprika, for serving paprika. Store homemade hummus in an airtight
container and refrigerate up to one week.

Nutrition of Recipe
Serving size: cup Fiber: 5 g
Calories: 190 Sugar: 3 g
Total Fat: 11 g Protein: 6 g
Saturated Fat: 2 g Cholesterol: 0 mg

Chickpeas

Recipe from: http://www.inspiredtaste.net/15938/easy-and-smooth-hummus-recipe/

 Red Quinoa
and Mango
Salad

Total time: 40 minutes

Servings: 8

Ingredients:
cup red quinoa
2 Tbsp white balsamic vinegar
1 tsp Dijon mustard
1 clove garlic, minced
1 shallot, minced
Kosher salt and freshly ground pepper
cup extra-virgin olive oil
red bell pepper, finely diced
yellow bell pepper, finely diced
orange bell pepper, finely diced
1 mango, cut into inch pieces
cup chopped fresh mint leaves
Directions:
1. Rinse the quinoa in a strainer several times
with cold water.
2. In a medium pot over medium-high heat,
add 1 1/4 cups water and bring to a boil.
Add the quinoa, cover, and turn off the
heat. Allow the quinoa to steam until the
water has been absorbed completely and
the quinoa grains pop open, 10 to 15
minutes. Fluff with a fork. Set aside to cool.
3. In a large mixing bowl, add the vinegar,
mustard, garlic, shallot, 2 teaspoons salt
and 5 to 6 turns freshly ground black
pepper. While pouring in a slow, steady
stream, whisk in the olive oil until fully
incorporated and lightly emulsified.
4. Add the peppers, mango, mint and quinoa.
Toss to combine well and serve.

Nutrition of Recipe
Serving size: cup Fiber: 3.0 g
Calories: 159 Sugar: 6.9 g
Total Fat: 8.6 g Protein: 2.7 g
Saturated Fat: 1.0 g Sodium: 16.9 mg
Carbohydrates: 20.1 g

Red Quinoa

Recipe from: http://www.foodnetwork.com/recipes/guy-fieri/red-quinoa-and-mango-salad-3203829

 Edamame
Black Bean
Salad

Total time: 10 minutes

Servings: 6

Ingredients: Directions:
1 can reduced sodium black beans, rinsed and drained 1. Combine all ingredients
1 cup edamame and stir.
1 cup fresh or frozen corn
2. Serve cold as a salad or
1 tomato, diced
with tortilla chips.
1 avocado, peeled and diced
1/2 cup chopped green onion
1/4 cup chopped cilantro
1 Tbsp olive oil
1 Tbsp lime juice
1/4 tsp salt
1/2 tsp chili powder
1/2 tsp cumin

Nutrition of Recipe
Serving size: 1 cup Fiber: 10.5 g
Calories: 224 Sugar: 3.0 g
Total Fat: 9.8 g Protein: 10.1 g
Saturated Fat: 1.4 g Sodium: 352 mg
Edamame Carbohydrates: 27.6 g

Recipe from: http://www.pbfingers.com/edamame-black-bean-salad/

 Fruit and Nut
Chewy Bar

Total time: 50 minutes

Servings: 16

Ingredients: Directions:
1. Preheat oven to 325 degrees. Spread nuts on a baking sheet
1/3 cup chopped almonds
and bake until light golden, 10-12 minutes.

1/3 cup chopped pecans

2. Warm honey in a microwave until the consistency of thin
syrup. In a food processor, pulse honey, dates, cinnamon, and
cup honey
oats until oats are coarsely chopped.
cup Medjool dates, pitted
3. Scrape oat mixture into medium bowl. Break up any clumps of
dates. Stir in nuts, cranberries, and apples. Squeeze mixture
1 tsp cinnamon
into a ball. Line baking sheet with foil and oil foil. Using damp
2 cups regular rolled oats hands, firmly pat mixture onto foil into a compact 6 by 12 inch
rectangle.
cup dried cranberries
4. Freeze until rectangle is firm enough to cut, about 20 minutes.
cup chopped dried apples Lift rectangle from foil to a work surface and cut into 16 bars.
Wrap each bar individually.

Nutrition of Recipe
Serving size: 1 bar Carbohydrates: 28 g
Calories: 149 Fiber: 2.8 g
Total Fat: 4 g Protein: 2.6 g
Saturated Fat: 0.4 g Sodium: 18 mg
Almonds

Recipe from: http://www.myrecipes.com/recipe/

 Nutrition Services at Schneck
Weight Management / Nutrition

Schneck offers a comprehensive weight management and

lifestyle program, covering essentials for healthy eating, physical
activity, and behavior modification strategies for success. Learn
real-life skills. We offer one-on-one sessions with a registered
dietitian. Our registered dietitians hold advanced degrees in
nutrition and certificates of training in adult and pediatric weight
management. Physician referral is required.
For more information, please call Nutrition Services at (812) 522-
0456 or email lkendall@schneckmed.org

Diabetes Self-management Training

The self-management training provides an overview of
diabetes, complications, medications, glucometer testing,
and basics of nutrition and meal planning. Our diabetes
educator and registered dietitian team teach the two-hour
session. Physician referral is required.

For more information, please call our diabetes educator at

(812) 524-3365 or abukowski@schneckmed.org

Surgical Weight Loss

If you decide that bariatric surgery is the right option for you,
we have a comprehensive team in place to help you achieve
your goals. The multi-disciplinary team, lead by Robert G.
Cooper, MD, FACS, Amanda Dick, MD, and Brandon Millick,
MD, can help guide you through the initial process and
support you after surgery. Informational seminars are held on
the 2nd Monday of each month at 6pm at Schneck in the
classroom off of the visitor lobby.

If you are considering a bariatric procedure, please call (812)

523-5230 for more information.