Protein And Plenty Of Recipes Consuming enough protein through diet is essential for the body to carry out various vital functions efficiently, being the maintenance of tissues, the proper functioning of the immune system or the regulation of different biochemical reactions through enzymes, some of the activities most relevant.
Therefore, it is essential to know which foods contain interesting proportions of protein, both animal and vegetable, in order to correctly comply with the recommended daily amounts of this macronutrient.
If we talk about protein, it is unthinkable not to mention the egg as one of the reference foods. Egg protein is classified as that with a higher biological value, that is, with a higher protein quality due to its high proportion of essential amino acids.
In addition, the egg offers a multitude of gastronomic possibilities due to its versatility in the kitchen and its wonderful technological properties. Whether cooked, baked, fried, or used in desserts, egg is one of those must-have foods in the fridge. Some very appetizing recipes with eggs are: baked eggs with zucchini, pomegranate frying pan and eggs and omelette of egg white, oatmeal and banana.
Within the dairy group, yogurt is one of the foods most revered by the average consumer due to its high nutritional interest. In addition, both classic yogurts and fresh shaken cheese – which is not the same as yogurt – have quite high protein concentrations.
Yogurt is not only consumed as a classic dessert accompanied with fruit, but it is also common to use it in the preparation of healthy sauces and other culinary preparations since it is quite simple to prepare at home. Discover these magnificent recipes with yogurt that we offer you from Vitónica: fitness yogurt cake, yogurt and cheese cups with raspberry sauce and oatmeal cookies and sugar-free yogurt.
There is a strong dietary myth regarding plant proteins regarding their poorer nutritional quality compared to proteins of animal origin. The main argument is that foods of plant origin do not have a complete aminogram, that is, they do not contain all the essential amino acids for the human body. This really is true, but it has certain nutritional nuances.
However, soy is one of those plant foods that breaks with this idea, since it does offer a complete protein of plant origin that in recent years has had an indisputable explosion in terms of food fame. Some very interesting recipes to make with soy are: zucchini stir fry with textured soy and sesame, baked peppers stuffed with textured soy and tofu with aubergine in soy sauce.
Whey protein, or “whey protein” is well known to lovers of fitness and healthy eating. Consumed as one of the star supplements for its interest in increasing muscle mass, this powdered dairy component is also extremely interesting in the kitchen through the preparation of multiple healthy dishes and desserts.
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Some of the most interesting recipes that we recommend from Vitónica to prepare at home with “whey protein” are: protein muffins with cottage cheese and white chocolate, peanut dip and sweet protein to peck and protein chocolate ice cream
In general, all fish and meat have a high proportion of protein in their composition. However, cod stands out above other varieties of fish, since it has a very low amount of fat, which is an advantage regarding the proportion of protein compared to other macronutrients.
Despite not being one of the most famous fish by the general public, the truth is that cod offers multiple options in the kitchen to satisfy all kinds of palates. These are some of the culinary works that you can prepare with it: cod in tomato sauce, eggplant and basil, artichokes with cod and cod with microwave steamed potatoes.
In general, animal meats are very good protein sources. Within them, some types of meat, such as red and processed meat, pose some uncertainties in the scientific community regarding their healthy profile.
However, lean poultry, such as chicken or turkey, are presented as healthy alternatives to include in the diet through the different formats found in the supermarket. Of course, always looking for the meat content to be as high as possible. Some recipes that we can make with turkey are: turkey soup with barley and carrot, turkey skewers and cherry tomatoes with yogurt and turkey meatballs and mushrooms.
Legumes and nuts are two food groups that offer variable amounts of protein, and are essential in a vegetarian diet to meet the dietary needs of this macronutrient in the diet. Generally, plant foods are deficient in some essential amino acid —not all of them—, hence the complementary consumption of these is sometimes recommended, such as lentils with rice, in order to compensate for these possible deficits through of a legume plus cereal combo. However, this mixture does not need to be produced strictly at every meal, as the body has certain amino acid reserves.
This also happens with peanuts, a legume that, due to its appearance and consumption, is often mistaken for a dried fruit. The peanut offers interesting amounts of protein in the diet, either consumed raw or with the classic peanut butter that many are passionate about. Here are some great peanut recipes: Banana toast with peanut butter, broccoli with peanuts, pumpkin seeds and brewer’s yeast, and banana and peanut rolls.
Seitan is obtained from wheat gluten, and is one of the most interesting protein sources in the vegetarian and vegan population, although it is not only relegated to this population group. More and more consumers are encouraged to try this type of vegetable preparations that serve as a substitute for meat, both organoleptically and nutritionally.
In addition, seitan offers multiple possibilities in the kitchen, both for those novice users and for the most expert. These are some recipes with seitan that you can begin to prepare to start consuming this food: seitan skewers with vegetables, seitan fillets in pepper sauce and orange seitan stew.
During the cheese making process different very interesting stages take place. One of them is the final ripening. At this stage, the cheese proteins undergo some biochemical changes that determine the final composition of the food. Therefore, the longer a cheese remains in the curing or maturation stage, the higher its protein content, and also its fat content.
This can become a double-edged sword when determining the healthiness of cured cheese, since the more cured the food, the higher its caloric content will also be. In general, a preferred consumption of fresh cheeses is recommended in the diet, since the amounts of fat and salt are lower. However, aged cheeses can easily be included in a healthy diet as long as they are not consumed in large quantities. Some delicious recipes where you can use cured cheese are: keto garlic bread (and gluten-free), baked potato and zucchini bites, and hake and broccoli meatballs.
The healthy benefits of oats are well known, mainly due to the cardiovascular protective role that beta-glucans contain in this cereal. However, it also contains sufficient amounts of protein to consider oats as a food rich in them, especially compared to other foods in the cereal group.
It is very easy to use oats in the kitchen, either raw or through porridges with nuts, fruit or even yogurt. Here are some of the most delicious recipes with oatmeal: oatmeal and banana bonbons, pumpkin and oatmeal burgers, and a glass of yogurt, oatmeal, and spiced roasted pineapple.
Lupins, also known as lupines, are one of those foods that are unknown to the vast majority of the population. However, the consumption of this product is much more common in other European regions. For this reason, lupins are included as one of the 14 allergens of obligatory mention in food labeling throughout the European Union.
Despite their little fame, lupins are one of the richest protein legumes that exist, and can be very interesting in the diet consumed as a snack, edamame style, or used as flour or cut into vinaigrettes and salads.