Protein Packed Blog Post (recipes too)

Mini Pita Pockets with Faux Chicken

"Chicken" n' Dumplings Soup

It has finally been asked...How do you get your protein?  The first thing that comes to mind is to ask people in return how do you get your zinc?  Or how do you get your vitamin B3?  The reason for the return question is because most people just ask "Where do you get your protein?" due to the myth that you can only get the amount of protein that you need from animal products.

I will share with you what foods I get my protein from.  With the added challenge of helping a friend who needed some advice on getting enough protein in her diet without meat, dairy, beans, and little soy!  Don't worry I saw her today and she is not withering away. She is healthy, beautiful, and back to teaching yoga 4 weeks after having a beautiful baby girl (a baby girl who apparently wants to be vegan without the gas from beans :)

The average person weighing 150 pounds needs about 55 grams of protein per day.  That is even enough for athletes (or yoga rockstars).  Here is a list of some of my favorite foods and the amount of protein they contain: 

Peanut butter 2 tbsp 8 grams

Almonds 1/4 cup 8 grams

Edamame (not sure if you count that as bean or soy?)  68 grams per cup

Oatmeal 1 cup 8 grams

5 oz tofu 11 grams

3 oz of quinoa 14 grams

Almond butter 2 tbsp 7 grams (my fave)

1 Whole wheat wrap 6 grams

Chia seeds 1 tbsp 2 grams

Whole wheat pasta 3/4 cup 7 grams

Here are some fruits:

Avacado 4 grams

Banana 2 grams

Dates 1 cup 3.6 grams

Blueberries 1 cup 1.1 grams

Apple .47 grams

Grapefruit 1.45 grams

Grapes 1.09 grams 

Some veggies:

Artichoke 3.47 grams

Asparagus 1/2 cup 2.16 grams

Bok choy 1 cup 2.65 grams

Broccoli 1/2 cup 1.86 grams

Corn 1 ear 4 grams

Kale 1 cup 2.57 grams

Peas 1 cup 8.58 grams 

Potato 4.33 grams

Spirulina/seaweed 1 cup 64.37 grams

Swiss chard 1 cup 3.39 grams

Beans...gas included:

Lentils 1 cup 17 grams

Kidney 1 cup 16 grams

Black 1 cup 15 grams

Garbanzo 1 cup 14 grams

So, as you see there is protein in tons of stuff we all eat everyday.  All fruits and veggies have protein some just have a small amount.  Some people feel that the best source of protein is from meat like beef.  Cows graze and eat grass all day long.  The grass that cows eat contains one gram of protein per teaspoon, and that's only from the juice they chew out of it.  So, it seems that either way, you are really getting your protein from a plant source.

p.s.  Just in case it ever comes up some good sources of zinc are wheat germ, tahini, pumpkin seeds, dark chocolate, and peanuts.  Good sources of B3 aka Niacin are bran, peanuts, and sun dried tomatoes ;)

Here are a few recipes full of muscle building protein:  

Faux Chicken

1/2 Cup vital wheat gluten

1/2 Cup water

In a medium bowl stir together.  Knead dough for 5 minutes until elastic and set aside.

In a large pot add:

2 Cups water

1/4 Cup nutritional yeast

2 Tbsp tamari (optional)

1 Tsp onion powder

1 Tsp dried sage

1/2 Tsp dried thyme

1/2 Tsp salt

1/4 Tsp celery seeds

Bring to a boil.  Cut the dough into desired shapes/sizes and drop into the boiling water and spices.  Reduce heat and simmer for 50-60 minutes stirring every 15 minutes until all liquid is reduced completely.  *For a chewier texture place on a lightly oiled baking sheet after boiling and place in oven for 10-15 minutes at 350° F.

"Chicken n' Dumplings Soup

1 package faux chicken (I use Morning Star Meal Starter it boils up like chicken, has the same texture and 23g of protein per serving)

2-3 stalks of celery sliced

4 carrots sliced

1 medium onion diced

6-8 tsp of Better that Bouillon No Chicken Base

2 tbsp parsley (optional)

1 1/2 tsp salt

1 tsp pepper

Brown Chicken in an oiled pan, then place into a large pot.  Add the remaining ingredients then add 16 cups water.  Bring to a boil, then reduce heat and cook on medium until carrots are softened and onions are clear.  While cooking prepare the dumplings.

Dumplings

2 cup whole wheat or all purpose flour

4 tsp baking powder

1 tsp salt

3/4 cup unsweetened soy or almond milk

4 tbsp oil

Mix all ingredients together and knead for a few minutes making sure it is combined.  Roll out dough to 1/4 inch thick.  Slice with a knife into desired size for dumplings 1-2  square inches.  Make sure soup is boiling and drop dumplings into soup stirring so the dough gets wet to avoid sticking.  Then cover and simmer for about 20 minutes.  Then let soup sit for 10-15 minutes and serve. 

Yummus

1 can of chick peas

1/4 cup water

3 tbsp tahini

1 tbsp olive oil

1/4 lemon juiced

1 clove of garlic mashed

1/2 tsp salt

1/2 tsp pepper

Place all ingredients into a food processor until smooth.  Then Yummus!  For a unique flavor use roasted garlic and or roasted red pepper.  Be creative!

Amazing Nut Butter Smoothie

1/4 cup apple juice

1 cup plain or vanilla coconut or soy yogurt ( I LOVE coconut yogurt)

1 tbsp maple syrup or agave nectar

1/2 tsp vanilla

1 tbsp nut butter (USE ALMOND BUTTER YUM!)

1 banana

Mix it in the blender maybe add a bit of ice. So, yummy!

Enjoy :)