So far, we’ve learned about what protein is and what it does, we’ve examined and tested out some whey supplements and vegan protein powders, so all that’s left is to take our new knowledge and turn it into delicious food.
Since you likely already know how to cook chicken, and steak, I figured I’d give you some new options. In this first installation – we’ll look at cooking with whole food proteins.
Don’t feel limited, take the basics and then make them your own!
Tuna Burgers, 2 servings (2-4 patties)
Everybody loves burgers! These ones are not only high in protein, but also high in healthy fats because of the tuna and flax meal used. Don’t worry about that flax taste though, you don’t even notice it once these babies are fried up!
- 3 cans tuna
- ¼ c flax meal (made from grinding up flax seed)
- 4 scallions
- 2 omega-3 eggs, beaten
- 1 tsp soy sauce
- 2 cloves garlic, chopped
- salt & pepper to taste
- drizzle EVOO for frying
Combine all ingredients in large bowl, form into patties. Fry in oiled skillet at medium heat until browned on both sides and cooked throughout (about 6 minutes). Serve on lettuce leaf.
You can also substitute the tuna for salmon. If you do, add a ¼ c of oat bran along with the flax meal, and substitute the soy sauce for lemon juice.
Nutritional Info (per serving): 475 cals (approx), 63 g protein, 14 g carbs, 7 g fiber, 18 g fat
Vegan Soy Stir-Fry, 2 servings
Vegans need protein, too! This dish is fresh, light, and loaded with soy protein.
- 10 oz soy slices
- small onion, chopped
- 2 cloves minced garlic
- ½ c snow peas
- ½ c red pepper, sliced
- ⅔ c boiled green soy beans
- 2-3 tbsp light soy sauce
- 2 oz cheese alternative
Prepare soy slices according to package – heat oil in wok and sautee until tender. Add in vegetables, beans, and soy sauce. Cook until crisp but tender. Serve topped with cheese alternative.
For a little heat, add some chili flakes as you sautee.
Nutritional Info (per serving): 400 cals (approx), 44 g protein, 32 g carbs, 10 g fiber, 13 g fat