For 2014, many of us have taken heed the advice of physicians, celebs and athletes from all over the world to shift our plates to plants. There are many benefits to a plant-based diet. Eating less meat and more veggies is not only a prescription for good health, loading your plate with kale and lentils can help you recover faster between work-outs and put you in smaller-sized jeans. As a chef and certified Food for Life Cooking and Nutrition Instructor, I teach people how to make this change. The first questions from many of my students are: Where's the Beef? Where will we get our protein? What do I put on the plate in place of chicken or fish?? Well the obvious (to me) choices for animal protein replacements are much lower in fat, cholesterol and calories than their meaty contenders, but fill the gap quite nicely, although they seem to be mysterious and difficult to understand to the average newcomer. SO, in an attempt to demystify and make sense of these versatile and nutritious foods...Here we go; plant-based protein 101!

Lets Talk Tofu: (Toe-Foo) Tofu originated in China about 2,000 years ago and has been a staple of Asian cuisine for centuries. There are two types of tofu; Soft/Silken and Regular/Firm. Each type comes in a variety of textures and can be made from raw, sprouted or organic (which also means non-GMO) soybeans. Long story short, the beans are mashed with water, strained into a milky liquid and mixed with a coagulant to form curds, then shaped, usually into a block form. In the Midcoast we are fortunate to have a delicious, locally made tofu. Heiwa Tofu is made from 100 percent Organic (and MOFGA) soybeans and the resulting curds are Miss Muffet worthy!

Tofu gets an undeserved bad rap. Why you ask? Well, it could be the way it looks, sort of bland and pasty, but those qualities are actually the real beauty of tofu. It's the chameleon of the vegetarian world and is as easily at-home in a smooth and creamy chocolate mousse of a dessert as it is on the barbecue or in stuffed shells in place of ricotta. Tofu co-exists comfortably in many variations and takes on the flavors of its surroundings. Tofu can easily be Italian in lasagna, from the south when grilled with barbecue sauce and served alongside black-eyed peas and collard greens, or yummie as an eggless salad or breakfast scramble.

Why Eat It? Nutritionally speaking, tofu is low in fat, cholesterol free and protein rich. It contains isoflavones and other phytochemicals that studies have proven to be beneficial. It is inexpensive and available pretty much anywhere. One half-cup serving contains about 10 grams of protein.

CAUTION: watch out for tofu made from genetically modified soybeans. Tofu is not to be confused with Soy Protein Isolate, the ingredient found in many fake meats. Tofu made from sprouted, organic or at least non-GMO beans would be the best choice. If you are taking certain medications, or you have had an estrogen-receptive breast cancer, you might be best to keep your consumption of soy products to no more than two servings per day. Soybeans and their products contain phyto-estrogens, which mimic estrogen and research is still underway on this effect. Thus far, these plant chemicals have been shown to be both protective and not.

IMPORTANT TIP: Be sure to press and drain all of the liquid from the tofu block before using (unless for some reason the recipe calls for otherwise). You can do this with kitchen towels and a cast iron pan or a fancy gadget known as a tofu press. Keep in mind, some of the healthiest populations on the planet consume soybeans in the form of tofu, soy milk, tempeh, natto and just the beans. In fact, some of the healthiest populations on the planet consume beans and legumes of many types, not just soybeans.

Want to learn more? Click HERE.

How?

Chocolate Mousse or Chocolate Mousse Pie
Makes 10 servings

(When consumed in moderation, this is a healthier version of the high-fat, high-calorie French delicacy. Chocolate contains the phenolic compounds gallic acid and epicatechin, which are important antioxidants for cancer prevention. Cornell researchers have found that cocoa has nearly twice the antioxidants of red wine and up to three times those found in green tea.)

Ingredients:
1 cup semi-sweet chocolate chips
1 cup non-dairy milk, such as soymilk or rice milk
2 packages (12.3 ounces each) low-fat silken tofu
1 tsp. vanilla extract
1 ready-made graham cracker pie crust (optional)
10 strawberries, sliced
10 mint sprigs for garnish (optional)

• Place chocolate chips and non-dairy milk in a microwave-safe bowl and microwave for 1 minute. Let sit for 2 minutes.

• Place tofu, vanilla, and chocolate chip/non-dairy milk mixture in a food processor or blender and process until smooth. Transfer into a graham cracker pie crust, if using, or small individual serving dishes and chill for 2 hours in the refrigerator or 30 minutes in the freezer. Serve topped with strawberries and garnished with mint, if using.

• Stored in a covered container in the refrigerator, leftover Chocolate Mousse will keep for up to three days.

• Variation: Add a chopped banana to the blender or food processor when you process the tofu and chocolate together.

• Per serving:
125 calories, 6 g fat, 3.1 g saturated fat, 43.5% calories from fat, 0 mg cholesterol; 6 g protein, 14.1 g carbohydrate, 10.5 g sugar, 1.5 g fiber; 75 mg sodium, 63 mg calcium, 1.4 mg iron, 7.2 mg vitamin C, 7 mcg beta-carotene, 0.5 mg vitamin E.

Tempering Tempeh: (Tem-Pay) Tempeh is another form of vegetable protein, originating in Indonesia, made from cooked and lightly fermented soybeans. Additional grains or beans can be used and blended into the patty before fermentation, which adds to the unique taste of tempeh. If you are not a fan of tofu, try tempeh in a stir fry, crumbled into soups or added to a vegetarian chili. Tempeh makes some great Fakin' Bacon too! Unlike tofu, tempeh has its own unique, nutty flavor and texture that does lend itself to savory dishes, but I would not consider it as a dessert food. Lalibela Farms in Bowdoinham make a great Black Bean Tempeh that you can purchase locally or straight from the farm's shop.

Why Eat Tempeh? Depending on the brand, one 3 oz. serving of tempeh contains about 140 calories and roughly 16 grams of protein (that's even more protein per gram than tofu!), and 7 grams of fiber. Each serving also contains about 10% of the RDA of both calcium and iron too. Tempeh is a naturally cholesterol-free food.

How?

Smoky Tempeh Bacon (aka Facon Bacon)

(This is an easy recipe that can be thrown together the night before and prepared in the morning for breakfast. The longer the strips marinate the better. Or use it for a delicious BLT with greens and tomatoes. Marinate in the fridge up to three days. Just be sure to eat the bacon as soon as it's cooked—otherwise, it may lose its crispness.)

Ingredients:
1 8-oz. pkg. tempeh, sliced into very thin slices
3 Tbs. low-sodium soy sauce
2 Tbs. apple cider vinegar
1 Tbs. water
1 Tbs. maple syrup
1/2 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. liquid smoke, optional
Smoked paprika, optional

• Lay tempeh slices in a glass dish large enough to hold without breaking. Mix all ingredients and pour over tempeh slices. Cover and chill 2 hours, overnight or up to 2 days.

• Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper or a Silpat. Carefully transfer tempeh slices to prepared baking sheet, and discard marinade.

• Bake 8 to 10 minutes, or until beginning to brown. Flip tempeh slices, brush with oil, and bake 5 to 7 minutes more, or until crisp and dark brown.

Beans, Beans they're Good for your Heart: (for real!)

All beans, lentils and peas are excellent sources of protein.

Why eat it?: Beans are one of the most common protein-rich foods. One cup of canned kidney beans contains about 13.4 grams of protein. Beans/legumes contain resistant starches, which keep blood glucose levels stable, even long after eating them. Beans and legumes are low in fat and calories, making them the perfect little food packages of complex carbs, protein and fiber. You can find beans in the grocery store or on the menu just about anywhere you may be. Beans are also a bargain. Shop for dried beans and peas and you can stock up for less than $1 a pound. Once again, something the healthiest people on the planet have in common – eating beans and legumes. After all, soy is a bean too!

How?

Black beans, kidney beans, Indian dhal, vegetarian chili, split pea soup and chickpea hummus - pick one and watch the protein grams add up.

Hearty Lentil and Mushroom Shepherd's Pie

Absolute Comfort! Serves about eight

Ingredients:
8 or 10 potatoes, depending on size – peeled and diced
1/2 cup rice milk
Salt to taste
1 large onion, finely chopped
2 cloves garlic, minced
6 ounces cremini or baby bella mushrooms
3 1/2 cups cooked lentils
2 Tbs. red wine, optional
1 cup veggie stock
1 to 2 Tbs. reduced-sodium soy sauce or Bragg's liquid aminos
2 tsp. seasoning blend (such as Spike or Mrs. Dash)
1/2 tsp. dried thyme
Freshly ground pepper to taste
3 Tbs. cornstarch or arrowroot
8 to 10 ounces baby spinach or arugula leaves
1 cup bread crumbs (gluten-free if needed)

• Place potatoes in a large saucepan with enough water to cover. Bring to a simmer, then cover and simmer until tender, about 20 minutes. Drain and transfer to a small mixing bowl.

• Stir the non-dairy milk into the potatoes and mash until fluffy. Cover and set aside until needed. Preheat the oven to 400 degrees.

• While the potatoes are cooking, heat the oil in a medium skillet. Add the onion and sauté over medium heat until translucent. Add the garlic and mushrooms and continue to sauté until the onion is golden.

• Add the lentils and their liquid and bring to a gentle simmer. Stir in the optional wine, soy sauce, seasoning blend, thyme, and pepper. Cook gently for 5 minutes. Combine the cornstarch with just enough water to dissolve in a small container. Stir into the lentil mixture.

• Add the spinach, a little at a time, cooking just until it's all wilted down. Remove from the heat; taste to adjust seasonings to your liking.

• Lightly oil a 2-quart casserole dish, or two deep-dish pie plates. Scatter the breadcrumbs evenly over the bottom. Pour in the lentil mixture, then spread the potatoes evenly over the top. If using two pie plates, divide each mixture evenly between them.

• Bake for 30 to 35 minutes, or until the potatoes begin to turn golden and slightly crusty. Let stand for 5 to 10 minutes, then cut into wedges to serve.

CAUTION: Humans are unable to digest some of the sugars in beans because we lack the enzymes to break it down. Beans also contain phytates which are anti-oxidant and anti-nutrient, I know, this sounds contradictory. Cooking your own dried beans is the best way to limit or avoid the discomfort some people experience from eating beans. The longer and slower you cook them, the better off you will be when digestion starts. If you are concerned about the phytates in beans (most of us need not worry) you can reduce or eliminate this by sprouting the beans (another form of soaking) before cooking.

IMPORTANT TIP: If you are new to beans, starting small such as black beans and lentils and working your way up to kidney, pinto or larger beans can help too. If using canned beans, be sure to drain, rinse and drain again, which will eliminate salt and phytates and help ease digestion.

I put baking soda in my soak/sprout water and drain, rinse, then cook my beans with a sea vegetable called KOMBU and skim the foamy stuff from the top of the cooking pot. I have yet to clear a room! Learn more on beans HERE.

NOTES: Quinoa and other whole grains or pseudo-grains are also great sources of protein. With quinoa leading the list, other good choices are amaranth, buckwheat and hempseed, all of which are technically seeds. Quinoa, like soy and all animal proteins contains all of the essential amino acids, making it a "complete protein." Just one cup of cooked quinoa contains 18 grams of protein, as well as nine grams of fiber. Other whole grains, including whole grain bread, brown rice, barley; all are healthy protein-rich foods too.

MiMi McGee resides in Appleton with her husband, David, and doodle dog, Rosie. She is a private chef, health coach and plant-based nutrition specialist. MiMi is a member of Chefs Move to Schools and the American Association of Drugless Practitioners, and is certified as a Food for Life cooking and nutrition instructor through the Physician's Committee for Responsible Medicine, as well as Weight Management Leadership from The Cooper Institute. Reach Mimi at mcgee.mimi@gmail.com, mimicgee.com and leafycafe.com.