Herba Active

For years, the conventional belief that ruled professional and amateur athletic training programs was that consuming meat was the only way to build muscle. Today, we know a balanced vegetarian diet that includes plant-based protein assists muscular development … no steak required.

Well-planned vegetarian diets that meet energy needs and contain a variety of plant-based protein foods, such as soy products, other legumes (beans and lentils), grains, nuts and seeds can provide adequate protein for athletes without the use of special foods or supplements. Consideration must be made for the type of vegetarian diet an athlete follows:

Vegan – a vegetarian diet that excludes all animal products, such as meat, poultry, fish, eggs, milk, cheese and other dairy products, and which relies on plant protein only to meet protein needs.
Lactovegetarian – a vegetarian diet that excludes meat, poultry, fish and eggs but includes dairy products, a source of protein.
Lacto-ovo vegetarian – a vegetarian diet that excludes meat, poultry and fish but includes eggs and dairy products, sources of protein.
Athletes need to eat small amounts of protein throughout the day to ensure this important nutrient is available when their bodies need it most. Moreover, not every source of protein is equal — it is actually the amino acids that make up protein that our bodies need. Meat, eggs and dairy foods are typically the most coveted protein sources because they contain all nine essential amino acids in the ratios that humans require. On the other hand, some plant-based proteins do not contain the essential amino acids in proportions that humans require. Include a variety of protein sources throughout the day to provide adequate amounts of all the essential amino acids, even if all of the protein sources come from plants.

Key is Protein Quality
The standard method of determining protein quality is the protein digestibility-corrected amino acid score (PDCAAS), which compares a protein's amino acid quality based on both the amino acid requirements of humans and their ability to digest it.

Egg protein has a high PDCAAS since it contains the perfect balance of the nine essential amino acids and is easily digestible, making it an excellent protein source for vegetarians. Other vegetarian foods that have a high PDCAAS include dairy products such as low-fat yogurt and milk, and soy, including tofu, edamame, soy milk and soy yogurt.

Eat Protein at Every Meal
Vegetarian athletes looking to build muscle should eat good quality protein at every meal. Here are some tips for building muscle without consuming meat:

Eat five or six small meals per day that not only include protein, but also a variety of fruits, vegetables, whole grains, nuts, vegetable oils and plenty of water.
More than half your calories each day should come from quality carbohydrates, which fuel your muscles.
Fats are necessary for supplying energy to muscles during workouts. Good sources of fat include olive oil, almonds, walnuts, avocados and canola oil.
Find a registered dietitian nutritionist who can work with you to create a personalized vegetarian eating plan that meets your individual needs.

Both the Swedes and the Danes in my family have their own traditional versions of meatballs. Here in my Seattle home, I adapted my Grandmother Jorgensen's Danish recipe by substituting lean ground pork for pork sausage, substituting nonfat milk for whole milk, and using the leanest ground beef available. The mix is flavorful with traditional spices: nutmeg, allspice, and cloves.

Ingredients

1 cup dry bread crumbs
1 cup nonfat (skim) milk
2 eggs
1½ teaspoons salt
½ teaspoon nutmeg
½ teaspoon allspice
¼ teaspoon cloves
¼ cup white flour
1½ pounds extra-lean ground beef
½ pound lean ground pork
1 tablespoon butter

Directions

Before you begin: Wash your hands.

In the bowl of an electric mixer, combine the bread crumbs and milk. Let this mixture stand for 10 minutes.
Add the eggs, salt, nutmeg, allspice, cloves, and flour. Beat for 2 minutes on medium speed. Add the beef and pork; beat on low speed just until combined. Do not overmix.
Shape the meat mixture into meatballs about 2 inches in diameter, using about 3 tablespoons of meat mixture for each meatball. (A small ice-cream scoop may be used for consistent portions.)
Melt the butter in a heavy skillet over medium heat. Place the meatballs in the skillet and flatten slightly (frikadeller aren't perfect orbs). Cook 8 to 10 minutes until the meatballs are browned on both sides and are no longer pink in the middle. Depending on the size of the skillet, the meatballs likely will need to be prepared in batches. Place the cooked meatballs on a platter and keep them warm.
Leftover frikadeller can be placed in a zip-top food storage bag and frozen for a future meal.

Serving Suggestion

We serve frikadeller with red cabbage, boiled new potatoes or mashed potatoes, and lingonberries. Although we generally don't use gravy with our meatballs, packaged beef gravy could be served on the side.

Nutrition Information

Serving size: 3 to 4 meatballs
Serves 6

Calories: 330; Total Fat: 17g; Saturated Fat: 7g; Cholesterol: 110mg; Sodium: 660mg; Total Carbohydrate: 15g; Dietary Fiber: