7 Ways to Add More Protein To Everyday Dishes
Autor: Leonardo Aquino | Publicado: 2015-06-19T10:37:00-03:00


Para nossa surpresa, nosso blog tem sido visitado de vários países, dentre eles: Estados Unidos, Alemanha, Rússia, Ucrânia, Portugal, México, Holanda, França Chile, Índia e África do Sul!

Como forma de agradecimento, publicamos esta matéria especial em inglês, escrita pela nutricionista Susan Bowerman!



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Looking to add
more protein to your diet?

Here are some
simple, delicious ways to boost your protein intake.





Getting enough
protein at meals isn’t usually difficult, especially if your meal centers
around a protein-rich piece of chicken or fish.&nbsp;
But when your menu features items that may not be as protein-rich – like
soups or pasta dishes, for example – you might want to consider some add-ins to
provide a protein boost to your meal.



In order to
work more protein into your day, protein-rich eggs, dairy products, protein
powders, beans and tofu can all be used to add more protein to everyday
dishes.&nbsp; Here are some ways to use these
foods to help you meet your protein goals at every meal.



7 Ways to Add
More Protein To Everyday Dishes





Protein powder
is a natural in smoothies, but you can also stir protein powder into hot
cereals, scrambled eggs, cottage cheese or yogurt.&nbsp; You can also “power up” your baked goods by
adding protein powder to your recipes for items like bran muffins, whole grain
pancakes or banana bread.&nbsp; Or, try making
a “protein chai” – blend vanilla protein powder into a smooth paste with a
little water, then top off with hot tea and a sprinkle of cinnamon.


Eggs are
super-versatile protein boosters and a single egg, or two whites, contributes
about 7 grams of protein.&nbsp; Hard-boiled
eggs are great to keep around to round out a snack, to chop into a tossed
salad, slice onto a sandwich or as a source of protein in a vegetable
curry.&nbsp; You can give a protein boost to
soup by slowly pouring beaten eggs into simmering broth (they’ll cook almost
immediately). Or, try stirring some egg whites into oatmeal as it cooks – it
will help thicken up the cereal, but won’t change the flavor.


Nonfat cottage
cheese offers up a good boost of protein along with bone-building calcium. You
can stir cottage cheese into cooked scrambled eggs, casseroles, mashed potatoes
or pasta dishes; or, try whirling it in the blender with beans for a
high-protein dip for raw veggies.&nbsp; You
can give baked goods a protein boost by sneaking some cottage cheese into your
recipes for pancakes, waffles and muffins.


Milk and soy
milk (not almond or rice milk, which have very little protein) can replace
other liquids called for in recipes and boost the protein. Depending on the
recipe, milk can often stand in for broth, juice or wine in lots of
dishes.&nbsp; Make your oatmeal with milk
instead of water, and you’ll get an extra 7 to 10 grams of protein, or give
soups a creamy protein boost by substituting milk for part of the broth or
water.


Beans are a
good source of protein and can be added either whole or mashed to foods like
soups, stews, casseroles, pasta sauces, curries, salads or guacamole.&nbsp; Hummus can be used as a spread for sandwiches
or wraps to add some extra protein, or it can be thinned down with a little
water and used as a salad dressing.&nbsp;
Mild-tasting white beans can even be added to protein shakes – their
flavor is hardly noticeable, and beans add a thick, creamy texture.


Tofu has such
a mild flavor that it can be sneaked into a lot of dishes for a protein boost.
You can add it to protein shakes, or blend it until smooth and add to sauces,
casseroles, eggs and pasta dishes, or use as a base for a healthy dip for
veggies.&nbsp; You can also cut firm tofu into
cubes and add to salads, soups and stir-fries.


Plain, nonfat
yogurt adds a tangy protein boost to protein shakes, oatmeal, soups, sauces and
curries.&nbsp; If you’re adding to hot foods,
stir in at the last minute to prevent it from curdling.&nbsp; Plain yogurt can also replace mayonnaise in
tuna, chicken or egg salads.&nbsp; Even salad
dressing can get a protein boost from yogurt – whisk plain nonfat yogurt with
salt, pepper, garlic, herbs and a drizzle of olive oil for a tangy dressing for
your greens.





































Susan Bowerman is
Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian
and a Board-Certified Specialist in Sports Dietetics.