A diet high in protein is an inevitable part of many weight loss and energy building lifestyle changes. Protein rich recipes have evolved as a result of this heightened health consciousness. Let look at a few…
Protein partners carbon as the key to life and evolution. Proteins participate in virtually every cellular process of all organisms. A protein, as an organic compound, is a linear chain of amino acids. When talking nutrition, protein plays a vital part. Our bodies use protein to grow muscle mass, hair, nails, skin, and other internal organs. Dietary proteins contribute essential amino acids to our bodies which are used by cells for repairing and renewal purposes. Foods and dietary protein sources are milk, yogurt, cheese, whey, eggs, soybeans, tofu, beans, lentils and other legumes, dried fruits and nuts and edible seeds, lean meat and poultry, grains, peanut butter, etc.
Almond milk can be a wonderful morning starter and can be a competent replacement for the carb-heavy desserts, when chilled. Besides the delicious cooling effect, this protein rich recipe is also packed with calcium and vitamins A, B-12, D, K, and E.
- Almonds (8-10)
- Saffron spice (a few strands)
- Honey or any artificial sweetener to taste
- Milk (half a liter)
Soak the almonds overnight. Peel them in the morning and grind till liquid. Add the ground almonds to milk and boil, add to it sweetener/honey and saffron spice just before turning off the flame. Allow it to cool. Refrigerate for 5-6 hours, if you wish to serve it chilled.
This recipe packs the punch of two powerhouse protein sources – cheese and eggs! Owing to its taste and health benefits, it is one of the most popular protein-rich recipes of all times and is ranked amongst favorite protein-rich recipes for kids as well!
- Eggs – 2
- Onion – 1, chopped
- Milk – 2 tbsp
- Butter – 1 tbsp
- Tomato – 1, chopped
- Green chillies – to taste, chopped
- Coriander leaves – 2 tbsp, chopped
- Cheese – 2 tbsp, chopped
- Salt and pepper to taste
Beat eggs till fluffy and mix with vegetables in a bowl. Heat butter in a microwave safe flat dish, at maximum temperature, for 30 seconds. Pour in the egg-and-vegetable batter and cook at 80% heat for 5-6 minutes. Spread the grated cheese all over the semi-cooked batter and again cook at 80% heat for 30-60 seconds till the cheese melts. Serve hot with toasted brown bread and any sauce of your choice!
Fish Baked in Turmeric Leaves
Ahhhhh… the exotic fragrance of steaming fish and fresh turmeric leaves. Oops! I just drooled! This is one delicacy that pleasures more than just the palate. This is one of those high-protein recipes that pamper the heart as well. Fish recipes, being rich in dietary fibers, Omega-3 essential fatty acids and vital vitamins, are a goldmine of health, besides being touted as delicacies. This protein rich recipe’s a culinary package of the goodness of fish as well as the invigorating herbs and green spices that refresh your senses and leave you asking for more!
- Sear fish fillets – 1.5 kg
- Turmeric leaves – 6-8
- Green chillies – 3-4, finely chopped
- Whole ginger – 2 tsp, minced
- Cooking oil – 2 tbsp
- Salt, pepper, lime juice to taste
Cut the fish fillets into 6 cm pieces. Mix green chillies, ginger, oil, salt, pepper and lime juice together to make a spicy mixture. Line a baking dish with 3-4 turmeric leaves and sprinkle half of the spicy mixture over it. Place the fish fillets in a single layer over it and cover it with the remaining spicy mixture. Cover the entire thing with the remaining turmeric leaves and bake in moderate heat for about 25 minutes. Serve steaming hot and gather the applause!
Spinach and Red Lentil Curry
Most of us are well aware of the iron benefits of spinach as well as the fact that iron improves the brain’s concentration and recollection powers. Add to that the goodness of protein packed lentils and you get the promise of a healthy body along with a sharp mind! This is one dish that is an absolute protein delight for vegetarians! Who says protein-rich dishes for vegetarians can’t be tempting? Try this recipe and happily prove yourself wrong!
- Red lentil – 1 cup, washed and soaked for 15 minutes
- Spinach – 2 handfuls, cut and washed
- Grated coconut – a quarter of a cup
- Cumin, whole – ½ tsp
- Turmeric – ¼ tsp
- Red Chili powder – ½ tsp
- Onion – ½ to 1 (suit your taste)
- Cooking oil – 1 tbsp
- Mustard seeds – ½ tsp
- Curry leaves – 3-4
- Whole red chillies – 2
- Salt to taste
Put the lentil and spinach in the cooker and add turmeric and salt to taste. Cook till one whistles and then turn off the flame. Grind the coconut, cumin and red chili powder together and mix it well with the spinach-lentil mixture. Boil for a minute. In a deep pan, heat oil and add the mustard seeds, curry leaves and whole red chillies and sauté for about 30 seconds. Pour the spinach-lentil mixture over it and stir well. Taste the salt and add more if needed.
Chicken and Broccoli Casserole
Here’s a gourmet’s delight that adds vigor to your life besides paying obeisance to your taste buds! This blockbuster high protein rich recipe gives you the stamina to sweat it off and face the big bad world head on! Loaded with essential dietary fibers and Vitamins A, K and C, Broccoli packs enormous punch when combined with the selenium and protein storehouse of chicken. Without much ado, let us get down to the what’s and how’s of this gastronomical paradise of a casserole! Also read through casserole recipes for some other great recipes.
- Cooked broccoli – ½ kg
- Cooked chicken pieces – ½ kg
- Butter – 1 tbsp
- Breadcrumbs – 2 cups
- Mayonnaise – 1 cup
- Cream – 1 cup
- Curry Powder – 2 tsp
- Lemon juice – 1 tsp
- Sugar – 1 pinch
- Parmesan Cheese – 1 cup
- Salt and pepper to taste
Heat oven to 180 °C. Prepare the sauce by whipping up the cream and folding it into the mayonnaise with curry powder, seasoning and lemon juice. Mix the bread crumbs with the cheese. Layer the bottom of a heat proof dish with broccoli and place the cooked chicken over it, covering the entire thing with the sauce. Cook for about 1 minute and the pour the bread crumbs-cheese mixture on top and cook for another 1 minute. Dot with butter and now cook for 15 minutes. Serve with mashed potatoes or garlic bread. Follow the link to know more on chicken recipes.
This dish can serve as a vegan breakfast replacement for fluffy scrambled eggs and is another mouth-watering protein rich recipe for vegetarians.
- Diced onions – 1
- Diced green bell pepper – ½
- Tofu – 1 block, drained and pressed
- Onion powder – 1 tsp
- Garlic powder – 1 tsp
- Dried parsley – ½ tsp
Slice the tofu into 1 cm cubes and crumble slightly with your hands. Add onion and green pepper to the tofu and sauté it in oil for 4-6 minutes. Add the rest of the ingredients and cook on medium flame for 5-7 minutes, stirring frequently. Add more oil if needed.
Pineapple, Coriander and Yogurt Smoothie
This is one of the healthiest smoothie recipes and a sure shot way to beat the heat with a bang!
- Chopped Pineapple (refrigerated) – 1 cup
- Chilled yogurt – 1 cup
- Fresh coriander leaves – 1 tbsp
- Spearmint leaves (optional) – 2-3
- Salt and pepper to taste
Put all ingredients in a blender and blend till smooth. Top with crushed ice (if desired) and serve chilled!