Sunday, February 5, 2012
Got Protein? Two Easy Ways to Add Protein to Diet
Protein is found in a variety of foods: meat, fish, dairy, beans, whole grains, nuts, eggs, and vegetables. For many of us, getting enough protein in our diets is not a problem. For vegetarians and people undergoing or recovering from a medical problem, however, it may take careful planning.
Here are two healthy recipes that are high in protein and fiber, low in fat, and delicious! I especially like the black bean dip, which is at its best eaten warm or at room temperature. This would also be an excellent low fat substitute for refried beans.
Healthy Black Bean Dip
1 can black beans, rinsed and drained
2 tablespoons balsamic vinegar
1 teaspoon cumin
1. Pour entire can of rinsed black beans into a small sauce pan and turn to medium high heat. Bring to a boil.
2. Transfer black beans to a small food processor and add balsamic vinegar and cumin. Process for about a minute or until the dip becomes smooth.
Serve warm or at room temperature
For optimal flavor, use an aged balsamic vinegar.
Take the ingredients from a basic hummus recipe, add the rich and creamy freshness from an avocado, and you have a flavorful and healthy spread. The garbanzo beans (chickpeas) add protein and fiber, while the avocados add monounsaturated fats known to lower blood cholesterol levels when replacing saturated fats. Seriously good!
Homemade Avocado Hummus
2 ripe avocados
1 can garbanzo beans, rinsed
2 cloves garlic
Juice from half a lime
1/2 Tablespoon extra virgin olive oil
1/2 teaspoon sea salt
In a small food processor, mix together all ingredients for 1-2 minutes or until smooth. Stop and scrape sides, if needed. Serve with tortilla chips and raw vegetables.
Use leftovers to spread on toasted bread or use in place of mayonnaise on deli-style sandwich.
Both recipes found on Anytime Health, submitted by Lee Hersh.