Excellent Sources of Protein

Seafood

Seafood is an excellent source of protein because it's usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese, and Yogurt

Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of protein but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low fat dairy to keep bones and teeth strong and prevent osteoporosis.

Eggs

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans

One-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This great and versatile white meat is 31% leaner than 20 years ago.

Soy

Fifty grams of soy protein daily can help lower cholesterol about 3%. Eating soy protein instead of sources of protein higher in fat -- along with a healthy diet -- can be heart healthy.

Lean Beef

Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

Protein on the Go

Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein and is low in sugar and fat.

Protein at Breakfast

Research shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.

http://www.webmd.com/fitness-exercise/guide/good-protein-sources

16 Surprising Sources of Protein

Protein does more than just build strong muscles. It also strengthens bones, increases satiety, protects against heart disease, and helps support a healthy immune system. We also know that consuming plenty of protein is an essential component of achieving and maintaining a healthy weight. When most people think about protein, foods like chicken, beef, pork, and eggs usually come to mind. But there are several hidden protein treasures that can help you meet your needs while also helping you cut back on your meat intake.

Beans

Beans are well-known for being high in fiber, but did you know they are also high in protein? Beans are a wonderful source of protein, ranging from 10-18 grams per cup cooked, depending on the type. They're also versatile and economical. Dried beans are very inexpensive and can be incorporated into a variety to dishes. Diets that include beans may reduce your risk of heart disease and certain cancers. Another bean bonus: A recent study found that people who eat beans weighed on average 7 pounds less and had smaller waists than those who didn't eat beans. To reduce some unpleasant side effects, rinse beans in water to reduce their gas-producing effect.

Quinoa

Another surprising source of high-quality protein is quinoa. Quinoa, a seed that's commonly thought of as a grain, was originally cultivated by the Incas in South America but is gaining popularity worldwide. A quarter-cup of cooked quinoa provides 5 grams of protein. It is especially rich in the amino acid lysine, which is important for tissue growth and repair. Quinoa works well in soups and salads and can easily serve as a substitute for rice in most recipes.

Soybeans

Soybeans are the only vegetables that are a complete protein, meaning it contains all nine of the essential amino acids--amino acids that our bodies can not make and must be obtained from food. In fact, soybeans produce more than two times as much protein per acre of land than any other crop of vegetable or grain. Soybeans are used in a multitude of foods, including soy milk, tofu, tempeh (fermented soybeans), soy cheese, soy yogurt, soy nuts, edamame (green, immature soybeans), mature yellow soybeans, miso (a thick paste made from fermented soybeans and barley or rice malt--used in Japanese cooking to make soups or sauces), textured vegetable protein ('TVP'--used as a meat alternative), and others. The protein content of soy foods varies, ranging from about 25 grams for a ½-cup serving of TVP to 4 grams for a 2 Tbsp serving of miso paste.

Nuts and Seeds

Nuts and seeds are also a meat-free protein source. A one ounce serving of most nuts and seeds provide about 6-9 grams of protein.

Other Protein Sources

Other lesser known protein sources include:

• Cottage cheese (14 g per ½-cup / 4 oz. serving)
• Dried spirulina seaweed (8.6 g per 1 cup serving)
• Bagels (7.2 g per small bagel, 3" diameter)
• Oatmeal (6 g per 1 cup cooked)
• Bulgur (6 g per 1 cup cooked)
• Brown rice (5 g per 1 cup cooked)
• Spinach (5 g per 1 cup cooked)
• Baked potatoes (4.5 g per medium potato, skin included)
• Peas (4.5 g per ½ cup serving)
• Avocados (4 g per avocado)
• Broccoli (4 g per 1 cup cooked)

http://www.fitday.com/fitness-articles/fitness/16-surprising-sources-of-protein.html

10 Great Vegetarian Protein Sources

The average sedentary adult should have 40 grams of protein per 100 pounds of body weight. This statistic also includes those that are vegetarian, and there are many foods that do not contain meat that are great protein sources for vegetarians. This list of 10 foods are rich in protein and contain anywhere between 4.6 - 16 grams of protein per serving.

1. Low-Carb Flat Breads

Low-carb flat breads, including mission tortillas, contain about 30 grams of protein each, making them a great source of protein for vegetarians to choose as part of their diet.

2. Chick Peas

Chick peas are a food that is full of protein. These beans have 16 grams of protein per 200 gram serving. This is by far one of the best sources of protein for vegetarians.

3. Kidney Beans

Coming in third, kidney beans provide 15 grams of protein per 200 gram serving. Kidney beans are rich in protein, and they are a hearty food as well.

4. Baked Beans

Like the other beans, baked beans are high in protein as well. With 12 grams of protein per 200 gram servings, baked beans are a great vegetarian protein source.

5. Tofu

Tofu is an alternative to meat. It can be used for cooking various kinds of dishes. A 140 gram serving of tofu contains 11 grams of protein. As well as having a high protein content, tofu is also rich in iron and magnesium.

6. Almonds

Almonds are a nut with a number of health benefits, including having a high amount of protein. A 1/4 cup serving of almonds contains 8 grams of protein. Almonds have a lower saturated fat content and are a great way for vegetarians to get protein.

7. Peanut Butter

Peanut butter is a high source of protein as well. 30 grams of peanut butter contain 7.5 grams of protein. Although peanut butter is a food that is higher in fat, when added to a vegetarian diet in moderation, it will help to meet the daily recommendation of protein.

8. Soy Milk

Soy milk is another vegetarian food choice that is high in protein. At about 7 grams of protein per 8 ounces of soy-milk, adding this drink to any diet will help reach the daily amount of protein needed by an individual.

9. Dried Apricots

Although at the bottom of the list, dried apricots are also an option that is high in protein. An 8 ounce serving of this dried fruit provides 5 grams of protein. Dried apricots are low in fat and cholesterol and are a great protein option for vegetarians.

10. Avocado

Last but not least is a fruit that is high in protein. Avacado is a protein rich food that provides about 5 grams of protein per 8 ounces mashed. This fruit is great added to any vegetarian diet.

There are a number of foods that provide a protein source for vegetarians. These choices include fruits, vegetables and nuts. When combined with other nutrient rich foods, these vegetarian options help to provide the daily recommended amount of protein.

http://www.fitday.com/fitness-articles/nutrition/proteins/10-great-vegetarian-protein-sources.html

Zucchini Ziti

Ingredients:

1 Jar marinara sauce (HC: Ragu Lite or any brand; organic,no sugar added is best)

3 cups Penne pasta (HC: whole grain)

2 cups Cottage Cheese (HC: Fat Free)

2 cups Mozzarella Cheese, shredded (HC: Skim)

1 large Zucchini sliced thin

1 TBSP fresh, finely chopped oregano

1 TBSP fresh, finely chopped basil

Dash of black pepper

Directions:

We are gonna to make this ziti in two or three layers in the crock pot. First, cover the bottom of the crock pot with marina sauce. Then mix cheeses and spices together in large bowl and put a layer of that over the sauce. Follow that with a layer of pasta, trying to keep pasta away from sides of the crock pot. I add the marina sauce around the edges first to help with this. Then pour the marinara sauce until the pasta is lightly covered and repeat the layers until the ingredients are used and the crock pot is full. End the layers with the cheese on the top layer. I actually reserved enough mozzarella cheese to top it off. This needs to be cooked in the crock pot on low for 2 to 3 hours.

http://www.shopaholicmommy.com/food/meatless-monday-crock-pot-recipe-zucchini-ziti/

Sweet and Spicy Black Beans

2 Tbsp of Olive Oil

2 Medium Onions, Finely Chopped

1-2 Cloves of Garlic, Minced

2 Jalapeno Peppers, Seeded and finely Chopped

4 15oz. Cans of Black Beans

1 28 Oz. Can of Diced Tomatoes with Basil Garlic and Oregano, Undrained

1/3 Cup of Honey

1/3 Cup of Packed Light Brown Sugar

1 Tsp of Ginger or Nutmeg

1 Tsp of Salt

Cayenne Pepper to taste.

Grab a large frying pan and heat your olive oil on medium high heat. To the heated oil add your onions and stir. Cook the onions for 5 minutes and then turn the heat down to medium and cook for another 15 to 20 minutes stirring frequently so they don’t burn. Your onions should cook down to about half of what you started with and they should be a nice golden brown color.

While your onions are cooking, chop up the jalapeno’s and garlic and set to the side. Drain and rinse your black beans and add them all to a large pot on medium heat. Along with the beans add your tomatoes, honey, brown sugar, ginger and salt.

After your onions have cooked for an additional 15-20 minutes, add in the jalapeno and garlic and cook for an additional 5 minutes. Then add the onion mixture in with the beans and heat through until hot.



There is also a note from the cookbook that says you don’t necessarily have to cook your onions for 20 minutes but this will make the dish if you do. Those golden browned onions will impart a wonderful sweet flavor you won’t want to miss.

Blueberry Smoothie

• 1 cup of raw almond milk, cashew milk, macadamia milk, hemp milk or soy milk
• 1 cup of freshly squeezed orange juice or apple juice
• 2 organic bananas
• 1 – 2 cups of fresh or frozen organic blueberries
• 1 handful of organic raw almonds
• 1 handful of organic raw walnuts
• 2 Tbsp organic raw flaxseeds/linseeds

1. Put all of your ingredients in the blender (I use a Vitamix) and puree until smooth and creamy.
2. Add more liquid if you prefer a thinner consistency.
3. Have a berry nice day.

http://healthyblenderrecipes.com/recipes/raw_vegan_blueberry_blast_smoothie/

Vegan Garlic and Potato Soup

• 2 whole heads of organic garlic
• 6 large red potatoes scrubbed and sliced
• 2 large red onions chopped and caramelized
• 7 cups veggie stock
• Celtic sea salt and freshly ground pepper
• chopped flat leaf parsley for garnishing

1. Preheat oven to 200C/400F
2. Place the whole unpeeled garlic bulbs in a small tray and bake for about 30 minutes.
3. Parcook the potatoes in boiling water for about 10 minutes.
4. Stir fry the onions until caramelized.
5. Bring the veggie stock to the boil, and simmer for about 5 minutes, and then add the drained potatoes.
6. Squeeze the roasted garlic pulp into the soup, season to taste, and stir through.
7. Simmer for about 15 minutes until potatoes are cooked through, and the flavours infuse.
8. Pulse very briefly with a hand blender so still relatively chunky and rustic.

Garnish with parsley and serve. YUM!

http://healthyblenderrecipes.com/recipes/happy_peasant_soup/

Raw Vegan Coconut Smoothie MilkShake

• 1 cup almond milk
  
• 1 cup coconut water
• 6 – 8 pitted dates
• 2 frozen very ripe bananas
• 1 tsp natural vanilla extract
• pinch of Celtic sea salt

1. Throw everything in the blender and puree until smooth and creamy.

http://healthyblenderrecipes.com/recipes/raw_vegan_coconut_date_shake/

Spicy Vegan Carrot Soup

• 1 Tbsp cold pressed extra virgin olive oil
• 2 large organic red onions chopped – about 2 cups
• 1 kg organic carrots sliced
• 4 cloves fresh garlic chopped finely
• 1/2 tsp Celtic sea salt
• 1/2 tsp of ground coriander
• 1/2 tsp ground cumin
• 1/8 tsp hot chilli powder
• 4 cups strong vegetable broth or more
• 1/2 cup coconut cream or more to taste
• fresh chopped coriander and parsley for garnishing

1. In a large saucepan heat the oil, garlic, onions, carrots and Celtic sea salt, and gently stir for about 5 minutes.
2. Add the spices and stir for another 5 minutes letting the flavours infuse.
3. Cover with stock and bring to the boil.
4. Simmer gently for about 45 minutes or until the carrot is cooked through.
5. Puree soup in your blender (I like to use Vitamix), return to the pot and stir in the coconut cream.
6. Garnish with fresh coriander and parsley.

Serve with gluten free garlic croutons, gluten free crusty bread or a grain ball. YUM!

Recipe adapted from a Lorenz Books title ‘Healing Foods for Special Diets’

Brazil Nut Chocolate Milkshake

• 2/3 cup raw Brazil nuts
• 2 cups filtered water
• 1 cup ice
• 3 large frozen bananas
• 3 Tbsp raw cacao or carob powder
• 4-6 pitted dates (optional)
• 1 tsp cinnamon
• pinch Celtic sea salt

1. Throw all of your ingredients in the blender and puree until smooth and creamy.

http://healthyblenderrecipes.com/recipes/evas_raw_vegan_brazil_nut_chocolate_milkshake/