The thought of chowing down on protein might conjur images of grunting muscleheads and buckets of chalky powder, but theres so much more to know about this vital macronutrient. Protein is essential for everything from healthy hair and nails to, yes, encouraging muscle growth [1]. Plus, it helps you feel fuller longer by taking more time to digest than carbs. Not a bad deal! Many of us have heard that meat and eggs are good sources of protein (and they are), but there are alternatives (including plenty of vegan options!) to these standbys for every meal and all the snacks in between. Test out your culinary skills with our top choices and recipes for high-protein foods that are often overlooked. Beans Protein: 15 grams per cup, cooked This yummy soup is perfect to keep you warm during these last days of winter, and it’s easy to customize to your taste. Top it with sliced avocado or Greek yogurt for an extra protein boost. Green Peas Protein: 8 grams per cup These little green guys are nothing to sniff at. Not only are they a great protein source, they’re also inexpensive and taste just as good frozen as fresh, so you can use them in a last-minute pinch. Swapping out some of the expensive avocado in this guac makes it more budget-friendly and keeps it delicious. Chia Seeds Protein: 4 grams per 2 tablespoons Who ever thought the day would come when we’d be eating something from an infomercial? Infamous thanks to their Chia Pet alter egos, these seeds will keep you feeling full and theyll aid in digestion. You can sprinkle them on virtually any food, but we’re partial to this fruit salad. Loaded with fresh fruit like mangos and strawberries and topped with a yummy dressing, this makes a dessert you’ll feel great eating. Cottage Cheese Protein: 26 grams per cup Go-to recipe: Baked Mac and Cheese Cottage cheese is an excellent source of protein, but it can get boring on its own. In this lightened-up version of one of our favorite comfort foods, low-fat cottage cheese is used to make the dish feel decadent while remaining nutritious. Spinach and whole-wheat pasta round out the meal to make this feel — dare we say it? — healthful. Greek Yogurt Protein: 15 to 20 grams per 6-ounce container Greek yogurt is stripped of its liquid whey, which results in a more concentrated, thicker yogurt with a super creamy texture and double the amount of protein as regular yogurt. Here, it combines with heart-healthy avocado for a simple, fresh dip perfect for dunking carrots or as a guacamole alternative (but we won’t judge if you eat it solo!). Nutritional info from U.S. News & World Report Lentils Protein: 18 grams per cup, cooked Because lentils don’t need to be soaked before cooking, they’re quicker to prepare than other beans. Try these easy-on-the-wallet legumes in this salad with apples, celery, and lemon juice served alongside roasted pork in an entrée worthy of a dinner party. Nut Butters Protein: 7 to 8 grams per serving (often 2 tablespoons) Who knew those PB&J sandwiches were packed with protein? Peanut and almond butters are great alternatives to eating straight nuts for protein — just look for brands that have just one or two ingredients (just nuts and, if you prefer it, salt ). These yummy condiments arent content to be relegated to breakfast or lunch — this almond buttery, veggie-packed stir-fry is perfect for a Meatless Monday dinner, and has just the right amount of kick to get your taste buds going. Quinoa Protein: 8 grams per cup, cooked Get an early-morning protein blast with this warm breakfast. Just cook up one batch and you’ll be set for several days. And it’s simple to customize with your favorite fruits and nuts. Seitan Protein: 20 grams per serving Seitan, which is made from wheat gluten, takes on the chewy characteristics of meat in this Asian-inspired stir-fry, and the peppers and onions will make the kitchen smell delicious while cooking. Serve with brown rice or mashed potatoes for a completely delicious dinner. Nutritional info from SF Gate Tempeh Protein: 15 grams per serving Popular among vegetarians and vegans, this minimally processed fermented soybean product provides a whopping 15 grams of protein per serving. Take tempeh back to its Asian roots with this easy-peasy curry. Sweet potatoes and green beans provide extra nutrients and color while light coconut milk gives it a creamy feel without the added calories.
Posted on: Thu, 15 May 2014 08:00:00 +0000
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