Archives for posts with tag: #protein

 

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I hope everyone survived the heat this past week! Recently I posted a picture on my instagram (lilysway23) of the Quinoa-Stuffed Peppers and got a lot of feedback.

There are a TON of recipes online with all different ways to make it. My Aunt decided to cut the peppers in half instead of stuffing an entire pepper which was good because the weight of the food and quinoa would’ve weighed it down and made it really soggy.

This meal provides good source of protein, iron, calcium, fiber, as well as vitamin A & C.

Ingredients:

Onions

Celery

Garlic

Spinach

Tomatoes

Black beans

Quinoa

Pepper jack cheese

Bell peppers

For cooking instructions check it out! http://www.vegetariantimes.com/recipe/quinoa-stuffed-peppers-2/

Vegetarian times has a lot of awesome ideas.

 

Mexican style grilled chicken sandwich

Hey guys! Happy belated Cinco de Mayo! I was inspired to make this Mexican style grilled chicken sandwich. It’s quick and easy to make. Only takes 10 minutes. Try grilled chicken, avocado spread, and salsa fresca on spelt bread. Awesome source of protein and antioxidants!!

Ingredients: 

  • Chicken
  • avocado(sliced thin so you can spread it on the bread)
  • sliced tomatoes
  • red onions
  • green onions
  • black peppers
  • sea salt
  • Spelt bread

Nutritional information: 

  • High in dietary fiber
  • High in protein
  • Antioxidants
  • vitamins B2, B3, B6, and B12

Food Allergies:

Spelt is related to wheat but isn’t identical to wheat. Spelt contains more protein than wheat does and it’s easier to break down in the digestive system. So for those of you who are allergic to wheat may be able to tolerate it. If you’re willing to give it a try it may or may not make you sick. If you have Celiac’s disease than you can not eat spelt. For those of you who are allergic to yeast or are on a yeast free diet spelt bread doesn’t contain yeast.

 

 

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With warmer weather on the way and a high of 84 degrees this week I’ve been inspired to start my summer dishes! My new obsession (besides avocados) is chickpeas. With recent research proving that following a Mediterranean diet is a much healthier way of living I’ve been looking for ways to incorporate it into my meals.

Chickpea salad was an idea that I got from my Aunt. During hot summer days you tend to lose your appetite due to the heat. This is perfect because it’s light, easy to make, and involves no cooking.

According to Nutrition data in one cup of Chickpeas you get 50% of your daily value of dietary fiber and 12g of protein. It keeps you full and its light on your stomach. Chickpeas are low in sodium as well as cholesterol and provide a good source of iron.

What I love about this the most is that you can make it a million different ways. Get creative! Since I have an obsession with avocados I dice them up and place it in the salad along with diced celery, red pepper, red onion, and rosemary. If you’re not a fan of rosemary you could always use Good Season’s salad dressing or just garlic and olive oil.

Ingredients (as shown in my picture)

  • Chickpeas
  • Celery
  • Red onion
  • Red bell pepper
  • Rosemary
  • Lemon juice
  • Garlic

 

More on Mediterranean diets: http://www.nytimes.com/2013/02/26/health/mediterranean-diet-can-cut-heart-disease-study-finds.html?pagewanted=all&_r=0

Nutritional Information: http://nutritiondata.self.com/facts/legumes-and-legume-products/4326/2

Benefits: http://www.canadianliving.com/health/nutrition/3_health_benefits_of_chickpeas.php

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                Lentils! It’s a great way to get in your protein! I’ve been considering becoming a vegetarian again due to the high amount of hormones being injected into our animals and not to mention how terribly they are treated! Out of all the diets I’ve tried in the past (Going completely raw, gluten free, vegan, and vegetarian) I have to say that I felt the healthiest when I was a vegetarian. I was thinner, my blood work was immaculate, and I felt more alert.

When I first became a vegetarian I was always asked, “How do you get enough protein in your diet?” and told, “You’re going to become anemic!”  It’s amazing how once you tell someone you’re a vegan/vegetarian they automatically become a dietitian and discipline you on the amount of protein you should consume in your diet. NEWS FLASH protein is a huge misconception in today’s society. There are plenty of ways to get enough protein in your diet without meat. This particular dish gives you 13 grams of protein and 20% of your daily value of Iron in just one cup of lentils alone! When you add in the kale the nutritional benefits increase. I guarantee you’ll have more than just one serving. Best soup I’ve had in a while.

You have to be creative. Being a vegetarian/vegan shouldn’t be dismissed because you’re worried you won’t get enough protein. Knowledge is power! Once you read up on adequate amounts of protein needed for your height, weight, and age group I’m sure you’d be surprised how doable this diet it.

Ingredients

  • Lentils
  • Kale
  • Beets
  • Celery
  • Carrots
  • Chicken broth