Protein Recipes

Banana & Soymilk Protein Shake

Soymilk is high in protein (and you can’t taste the chalkiness in this shake!). You can use dairy milk if you prefer. In the first recipe, the pea protein-powder supplies the protein – it is pretty neutral in taste.
In the second recipe, the Greek Yogurt and Peanut Butter supply the protein.
Tip: My dietician recommended half a banana because of the carb content. But a whole banana tastes better!

Servings: 1          Calories per serving: 301       

Ingredients

2 scoops Naked Pea protein
1 medium Banana
1.50 tbsp Organic Cacao (Chocolate) Powder
1 cup Unsweetened Soy Milk

Alternate recipe:

1 cup unsweetened soymilk
1 medium banana
½ cup Greek yogurt (vanilla or plain)
1 tbsp cocoa powder
1 tablespoon smooth peanut butter (Buy high quality with no sweeteners & low salt)

Method

Add all ingredients to blender. Blend until smooth. Serve cold.

Egg & egg-white omelette w/veg

Servings: 1         Calories per serving: 187    

You can use cooked veggies left over from last-night’s dinner, instead of fresh veggies. The point is to get lots of veggies and to vary these, for fiber and vitamins.
Egg whites are higher in protein than whole eggs (who knew?). You can buy them in liquid form at the supermarket, which is easier than separating them from the egg yolk!

Ingredients

6 tbsp Liquid Egg Whites
1 medium whole egg
1 fresh Tomato
1/2 large raw Zucchini
1/4 cup Mushrooms, sliced
Generous sprinkle of hard cheese (can use Parmesan, Cheddar, etc.), grated

Method

Cook vegetables until soft in an omelette or frying pan.
Beat egg & egg whites together, then add to vegetable mixture until omelette cooked.
Add grated cheese and let it melt, then serve.

Oatmeal With Prunes or Raspberries

If you want to vary this up, substitute some frozen raspberries or mixed berries. Prunes are quite high in sugar (but also in fiber), so you can reduce the carb content with other fruits.

Servings 1            Calories per serving: 300

Ingredients

1/2 cup One-minute oats
5 Dried Pitted Prunes, or 5-6 pieces of reconstituted dried fruit, or 1/2 – 1 cup of frozen berries
1/4 cup Greek Yogurt

Method

Make up the prunes or dried fruit. This takes a while, so you can prepare several portions in advance:
– Place prunes or fruit pieces in a saucepan, separating any that are stuck together.
– Add water and bring to the boil.
– Reduce heat, cover and simmer for 10 minutes.
– Remove from heat and let cool.
– Store in a covered container, refrigerated.

When ready to eat, add 1 cup of water to the oats, then microwave on HIGH for 1-1/2 to 2 minutes.
Warm the dried fruit in the microwave and add to the cooked oats.
Top with Greek Yogurt.

Tip: Greek Yogurt is high in protein. You can buy dried peaches and dried apples at Trader Joe’s, if you have one nearby!

Wegmans Spicy Lentil Chili Soup

This recipe is adapted from the Spicy Red Lentil Chili recipe on Wegmans.com. My version increases the tomato content and uses slightly different spices (to tempt someone whose diet is uninspiring!).

Servings: 4 (or 2 for a huge bowl!)   Calories per serving: 302 (604)

Ingredients

½ tsp turmeric
2 cups chopped tomatoes (Pomi tomatoes in cartons are freshest)
1 tsp chili pepper flakes (or ground if you don’t have flaked chilis)
1 cup finely diced sweet green pepper or 1 cup frozen mixed sweet peppers
½ tsp cumin seeds, ground in mortar & pestle
2 stalks celery, fresh
1 Tbsp Tabasco sauce
2 cloves Garlic
2 Tbsp olive oil
½ tsp black pepper
1 cup (dry, uncooked) Red Lentils
2 Tbsp cornstarch
1 onion, peeled
2 cups Vegetable Stock (low salt if possible)

Method

Bring lentils and 2 cups water to boil on HIGH; turn off heat. Remove half of the lentils and liquid; place in a food processor or blender, and puree until blended into a thick paste (about 1 minute). Set blended and non-blended lentils aside.

Add oil to stockpot on med-low. Add onions; cook, stirring, about 2 min, until soft and transparent, but not browned. Add celery and garlic; cook, stirring, for 5 min, until soft but not browned. Add chopped tomatoes; cook for 5 min.

Add stock, 2 cups water, Tabasco, turmeric, cumin, cayenne pepper, salt, pepper, and chili powder. Bring to simmer.

Add reserved whole lentils and pureed lentils plus liquid. Cook about 15 min, until the lentils are tender.

Combine cornstarch and 2 Tbsp water in a small bowl. Bring soup to boil; add cornstarch-water mixture. Stir 30 seconds to thicken slightly. Add green/mixed peppers and warm through.

Serve with wholemeal bread. Ezekiel Bread is healthiest, as it has sprouted grains and low salt (for bread).

Mediterranean Fish Stew

This recipe is a trial-and-error recipe, developed for protein and fiber content. Adjust spices to taste.

Servings: 4 (serves 2 for 2 nights)   Calories per serving: 302 (604)

Ingredients

1 lb(s), Pacific Cod Fillets (Pacific Cod is sustainable)
2 tbsp Olive Oil
3 small Onions, chopped
2 sticks Celery, chopped
3 cloves Garlic, peeled & chopped
10 oz Mushrooms, chopped
8 oz Eggplant, chopped
1 (8″) Zucchini, chopped
8 oz Butternut squash, chopped
6 medium Carrots, chopped
2 medium / 4 small potatoes, cut into slices, then quartered
1-2 tsp smoked paprika, to taste
½ -1 teaspoon crushed red chili pepper, to taste
1-2 tsp mixed dried Italian herbs, to taste
15 oz (425g) Strained Tomatoes, No Salt Added
1 cube Organic Gourmet Vegetable Bouillon, Low Sodium

Method

Add oil to saucepan on med-low. Add onions; cook, stirring, about 2 min, until soft and transparent, but not browned. Add celery and garlic; cook, stirring, for 5 min, until soft but not browned. Add mushrooms, cook gently, then add chopped potatoes, butternut squash, and zucchini. Brown slightly, cooking on a mid-low heat.

Add paprika, herbs, and crushed chili, stirring through. Add strained tomatoes and warm through, stirring, then add eggplant. Bring to simmer. Adjust liquid (add hot water if the stew looks dry), cover with a lid, then cook about 15-20 min on a medium-low heat, until the vegetables are tender.

Add the fish fillets to the stew. You are poaching them in this sauce, so add a little hot water if the stew is drying out, cover saucepan with a lid, and simmer gently for 7–10 mins until cooked through. Serve in shallow bowls or a deep plate.