Vegan Chef Christina Soteriou Reveals Easy Plant-Based Protein Hacks

As a vegan of 13 years and a recipe developer based in London, Christina Soteriou has mastered the art of adding plant-based protein to her meals in simple, quick ways. Her tips can help anyone looking to boost their protein intake without relying on supplements or expensive ingredients.

The Mediterranean Diet as a Guide

Christina grew up in Cyprus following the Mediterranean diet, known for its numerous health benefits, including a lower risk of cardiovascular disease and improved gut health. This diet emphasizes plant-based protein sources, such as legumes, beans, and lentils, which are not only cost-effective but also nutrient-dense.

The Importance of Protein

Protein plays a vital role in our health, contributing to muscle building, maintaining muscle mass, and promoting weight management by keeping us full. According to the US government, the recommended daily intake is 46 grams for women and 56 grams for men. For those aiming to build lean muscle, research suggests consuming 0.7 grams of protein per pound of body weight daily is ideal.

The Protein Market Growth

The global protein market is expanding significantly, expected to surpass $47.4 billion by 2032 from $26 billion in 2021. Major retailers are increasingly featuring protein-fortified foods, from enhanced pasta to fortified beverages. However, Christina believes achieving adequate protein intake doesn’t require supplements or expensive products.

Christina’s Daily Protein Plan

Christina ensures she consumes at least one substantial plant-based protein source daily, like tofu or beans, and adds smaller protein doses throughout the day through seeds, tahini, and other flavorful ingredients.

“Little sprinkles of seeds here and there, or a drizzle of tahini even has protein in it,” Christina explained.

Expert Opinion

Nichola Ludlam-Raine, a dietitian and author of “How Not to Eat Ultra-Processed,” praises Christina’s suggestions as well-balanced ways to increase protein intake while also supplying fiber and vital micronutrients.

Pre-Cooked Legumes for Convenience

Legumes provide 8 grams of protein per 100 grams on average and are excellent sources of fiber and other essential nutrients. Keeping pre-cooked legumes handy can make meal preparation easier. Christina suggests adding them to soups, salads, or any other dish for an extra protein boost.

Versatile Uses of Tofu

Tofu’s mild flavor allows it to complement a variety of dishes. Christina recommends baking, stir-frying, or air-frying tofu for different textures. Silken tofu can be blended into a creamy sauce or salad dressing, while firmer tofu can be seasoned and used as a salad topping, resembling feta cheese in flavor and texture.

Enhancing Flavor with Nutritional Yeast

Nutritional yeast, sold in powdered or flake form, is an inactive yeast with a cheese-like umami taste, often serving as a plant-based cheese alternative. It’s a complete protein, offering around three grams of protein per teaspoon. Christina frequently sprinkles this on dishes or pasta for a protein-rich and flavorful effect.

Adopting these simple strategies can make it easier to meet your daily protein requirements while enjoying a variety of flavors and textures in your meals. Christina’s suggestions highlight the versatility of plant-based proteins, demonstrating that healthy eating doesn’t have to be complicated.

Conclusion

Whether you’re a vegan or simply looking to incorporate more plant-based options into your diet, Christina Soteriou’s protein hacks offer practical solutions. By leveraging everyday ingredients like legumes, tofu, and nutritional yeast, you can enjoy nutritious and delicious meals that support your health goals.

Your Turn

What are your favorite ways to add protein to your meals? Share your tips in the comments below! And don’t forget to subscribe for more healthy eating ideas and tips.