protein Archives - falafelandcaviar.com Thu, 18 Apr 2024 14:49:45 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 This Chicken and Pesto Pasta is Packed with Protein https://falafelandcaviar.com/this-chicken-and-pesto-pasta-is-packed-with-protein/ Thu, 18 Apr 2024 16:22:00 +0000 https://falafelandcaviar.com/?p=20084 Add an extra layer of flavor and nutrition to a classic pasta dish with this chicken and pesto pasta. It’s super easy to make, but will make sure you’re getting enough protein in your diet. Here’s how to make it. View this post on Instagram A post shared by Anelisa Mdemka (@inthekitchen_with_ann) Ingredients: View this […]

The post This Chicken and Pesto Pasta is Packed with Protein appeared first on falafelandcaviar.com.

]]> Add an extra layer of flavor and nutrition to a classic pasta dish with this chicken and pesto pasta. It’s super easy to make, but will make sure you’re getting enough protein in your diet. Here’s how to make it.

Ingredients:

  • 11 ounces of chicken breast, diced
  • 9 ounces of whole wheat pasta (or pasta of your choice)
  • 1 cup of cherry tomatoes, halved
  • 2 cloves of garlic, minced
  • 3 tablespoons pesto sauce
  • 2 tablespoons olive oil
  • Salt and black pepper to taste
  • Grated Parmesan cheese, for garnish (optional)
  • Fresh basil leaves, for garnish (optional)

Instructions:

  1. Cook the pasta according to the package instructions until al dente. Drain and set aside, reserving a small amount of pasta water.
  2. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced chicken breast and cook until golden brown and cooked through, about 6-8 minutes. Season with salt and black pepper to taste. Once cooked, remove the chicken from the skillet and set aside.
  3. In the same skillet, add the remaining tablespoon of olive oil. Sauté the minced garlic until fragrant, about 1 minute.
  4. Return the cooked chicken to the skillet. Add the halved cherry tomatoes and pesto sauce. Stir well to combine and cook for an additional 2-3 minutes, allowing the flavors to meld together. If the sauce seems too thick, you can add a splash of reserved pasta water to loosen it up.
  5. Add the cooked pasta to the skillet and toss until it is well coated with the chicken, tomatoes, and pesto sauce.
  6. Serve the protein-packed chicken and pesto pasta hot, garnished with grated Parmesan cheese and fresh basil leaves, if desired.

The post This Chicken and Pesto Pasta is Packed with Protein appeared first on falafelandcaviar.com.

]]> Battle of the Proteins: Which is Best For You? https://falafelandcaviar.com/battle-of-the-proteins-which-is-best-for-you/ Fri, 12 Jan 2024 08:29:00 +0000 https://falafelandcaviar.com/?p=19132 When it comes to protein, the options can be overwhelming. Is plant-based better than animal-based? Should you go for whey or casein? Understanding the benefits of each can help you make the best choice for your dietary needs and fitness goals. Animal-based Animal-based proteins, like chicken, beef, and fish, are complete proteins, meaning they contain […]

The post Battle of the Proteins: Which is Best For You? appeared first on falafelandcaviar.com.

]]> When it comes to protein, the options can be overwhelming. Is plant-based better than animal-based? Should you go for whey or casein? Understanding the benefits of each can help you make the best choice for your dietary needs and fitness goals.

Animal-based

Animal-based proteins, like chicken, beef, and fish, are complete proteins, meaning they contain all nine essential amino acids necessary for bodily functions. They’re a favorite among athletes for muscle building and recovery. However, they can be high in saturated fats and cholesterol, so moderation is key.

Plant-based

Plant-based proteins, such as lentils, quinoa, and tofu, are rich in fiber and lower in calories. They’re ideal for weight management and improving heart health. While most plant proteins aren’t complete, combining different types can ensure you get all essential amino acids.

Whey

Whey protein, derived from milk, is a popular supplement among fitness enthusiasts. It’s quickly absorbed, making it great for post-workout recovery. Casein, also from milk, digests slowly, providing a steady stream of amino acids, making it excellent before bed.

Your choice should align with your health goals, dietary preferences, and any allergies or intolerances. For personalized advice, consulting a dietitian or nutritionist is always a smart move. Remember, balance and variety are key to a healthy diet, so don’t be afraid to mix and match your proteins!

The post Battle of the Proteins: Which is Best For You? appeared first on falafelandcaviar.com.

]]> This Chicken Fried Rice Dish has All the Protein You Need https://falafelandcaviar.com/this-chicken-fried-rice-dish-has-all-the-protein-you-need/ Thu, 21 Dec 2023 16:06:00 +0000 https://falafelandcaviar.com/?p=18849 Fried rice dishes are very versatile and can be a great way to get lots of vegetables in your diet as well as using up leftover rice. Here is a recipe for chicken fried rice that you can adapt as you need, and has all the protein that you need. View this post on Instagram […]

The post This Chicken Fried Rice Dish has All the Protein You Need appeared first on falafelandcaviar.com.

]]> Fried rice dishes are very versatile and can be a great way to get lots of vegetables in your diet as well as using up leftover rice. Here is a recipe for chicken fried rice that you can adapt as you need, and has all the protein that you need.

Ingredients

  • 6 ounces of chicken breast
  • 8 ounces of mushrooms
  • 4 cloves of garlic
  • 1 large brown onion
  • 10 ounces of tenderstem broccoli
  • Soy sauce
  • 10 ounces of basmati rice
  • 1 tablespoon of cooking oil
  • Salt
  • Black pepper

Instructions

  1. Chop up your onion into small pieces and fry on a medium heat in your oil until lightly brown. Add your mushrooms and a decent amount of salt and cook for 10 minutes.
  2. Chop up your tenderstem broccoli and cook for 5-10 minutes before adding your crushed garlic.
  3. Heat up a separate pan and cook your chicken breasts in small chunks until it is starting to brown on the outside. When it is cooked, add it into your vegetable pan.
  4. Add a generous amount of soy sauce into your pan before adding your rice that ideally has been cooked the day before. Add black pepper and salt to taste and enjoy!

The post This Chicken Fried Rice Dish has All the Protein You Need appeared first on falafelandcaviar.com.

]]> Start Your Day Off With Cottage Cheese Pancakes https://falafelandcaviar.com/start-your-day-off-with-cottage-cheese-pancakes/ Wed, 18 Oct 2023 16:33:00 +0000 https://falafelandcaviar.com/?p=17596 Even if you’ve committed to eating healthily this year, it’s okay to indulge every now and again. That means swapping out your egg white omelet or bowl of fruit at breakfast for some pancakes. The good news is that these particular pancakes are actually rather good for you so it isn’t such a compromise. In […]

The post Start Your Day Off With Cottage Cheese Pancakes appeared first on falafelandcaviar.com.

]]> Even if you’ve committed to eating healthily this year, it’s okay to indulge every now and again. That means swapping out your egg white omelet or bowl of fruit at breakfast for some pancakes.

The good news is that these particular pancakes are actually rather good for you so it isn’t such a compromise. In addition to being a fantastic source of protein, cottage cheese will leave the center of the pancakes melted and moreish.

Ingredients

  • 1 ½ cups cottage cheese
  • 4 eggs
  • 1 teaspoon vanilla extract
  • 2 tablespoons sugar
  • 1 tablespoon baking powder
  • 1 cup flour
  • ¼ cup canola oil

Instructions

  1. Add the cottage cheese to a mixing bowl followed by the eggs, vanilla, sugar, baking powder, and flour. Be sure to mix the batter while adding each ingredient. 
  2. Pre-heat a skillet with canola oil on medium heat.
  3. Place a spoonful of the batter on the skillet and fry on each side until golden brown. 
  4. Serve warm with honey or maple syrup. 

The post Start Your Day Off With Cottage Cheese Pancakes appeared first on falafelandcaviar.com.

]]> Healthy Snacks to Bring on Your Next Road Trip https://falafelandcaviar.com/healthy-snacks-to-bring-on-your-next-road-trip/ Fri, 13 Oct 2023 12:03:00 +0000 https://falafelandcaviar.com/?p=16864 Fall is here and one of Americans’ most beloved pastimes as the weather starts to cool down and the leaves change is venturing north to see the foliage. Whether you’re planning travels a few months in advance or throwing together a last-minute trip, you’ll want to be prepared, especially when it comes to food. We’ve […]

The post Healthy Snacks to Bring on Your Next Road Trip appeared first on falafelandcaviar.com.

]]> Fall is here and one of Americans’ most beloved pastimes as the weather starts to cool down and the leaves change is venturing north to see the foliage. Whether you’re planning travels a few months in advance or throwing together a last-minute trip, you’ll want to be prepared, especially when it comes to food. We’ve spent our fair share of time on the road, and in our experience, there are a few types of snacks that never disappoint. Here are the ones we always have on hand during road trips.

Cut Fruit & Veggies

Fresh fruit and vegetables are some of our favorite healthy things to snack on, but it’s less than ideal to have to figure out what to do with apple cores and banana peels when you’re finished eating—not to mention they can start to smell after a while. Save yourself the trouble by cutting up your favorite produce in advance and packing it in some Tupperware. Sprinkle apples with a little lemon juice to keep them from going brown. 

Roasted Chickpeas

A healthier alternative to potato chips, roasted chickpeas are high in fiber and protein, so they’re a great option for staying full and satisfied between pit stops. We love the brand Biena for both sweet and savory varieties.

Popcorn

High in fiber and low in calories (so long as it’s not doused in butter), popcorn is one of our favorite healthy snack options to take with us on the road. You can definitely make your own, but we love the brand Lesser Evil for an organic option available in fun flavors. 

The post Healthy Snacks to Bring on Your Next Road Trip appeared first on falafelandcaviar.com.

]]> The Best Sources of Protein for Vegans https://falafelandcaviar.com/the-best-sources-of-protein-for-vegans/ Wed, 31 May 2023 08:03:37 +0000 https://falafelandcaviar.com/?p=17979 Protein is an essential nutrient that plays a crucial role in our overall health and well-being. While many associate protein with animal-based products, there is a wide array of plant-based options that are not only rich in protein but also deliver a host of other valuable nutrients. In this article, we will explore the best […]

The post The Best Sources of Protein for Vegans appeared first on falafelandcaviar.com.

]]> Protein is an essential nutrient that plays a crucial role in our overall health and well-being. While many associate protein with animal-based products, there is a wide array of plant-based options that are not only rich in protein but also deliver a host of other valuable nutrients. In this article, we will explore the best sources of protein for vegans, showcasing the diversity and power of plant-based proteins.

Legumes and Pulses

Legumes and pulses are nutritional powerhouses packed with protein, fiber, and various vitamins and minerals. From chickpeas and lentils to black beans and kidney beans, these versatile legumes can be incorporated into a variety of dishes. Enjoy them in hearty stews, flavorful curries, or even as the base for protein-rich veggie burgers.

Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids that our bodies need. This ancient grain is not only protein-rich but also gluten-free and high in fiber. Use quinoa as a base for salads, as a side dish, or in place of rice or pasta for a protein-packed meal.

Tofu and Tempeh

Tofu and tempeh are staple ingredients in vegan diets and are excellent sources of plant-based protein. Tofu, made from soybeans, is a versatile ingredient that can be marinated and cooked in various ways, such as stir-frying or grilling. Tempeh, made from fermented soybeans, has a nutty flavor and can be used in sandwiches, salads, or as a meat substitute in traditional dishes.

Nuts and Seeds

Nuts and seeds are not only a source of healthy fats but also provide a good amount of protein. Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are just a few examples of protein-rich options. Enjoy them as a snack, sprinkle them on top of salads or incorporate them into smoothies for an added protein boost.

Plant-Based Protein Powders

For those looking to supplement their protein intake, plant-based protein powders are a convenient option. Pea protein, rice protein, and hemp protein are popular choices. They can be easily blended into smoothies, used in baking, or mixed with water or plant-based milk for a quick protein shake.

The post The Best Sources of Protein for Vegans appeared first on falafelandcaviar.com.

]]> Best Ways to Make Protein-Rich Smoothies Without Protein Powder https://falafelandcaviar.com/best-ways-to-make-protein-rich-smoothies-without-protein-powder/ Thu, 20 Jan 2022 00:13:00 +0000 https://falafelandcaviar.com/?p=16683 Upping the protein content of your smoothies seems like a difficult process and most people just add protein powder to get it done. If you’re looking for some alternative, more natural ways to up the protein content of your smoothies, here are some of the very best. Soy Milk You’ll be adding milk to your […]

The post Best Ways to Make Protein-Rich Smoothies Without Protein Powder appeared first on falafelandcaviar.com.

]]> Upping the protein content of your smoothies seems like a difficult process and most people just add protein powder to get it done. If you’re looking for some alternative, more natural ways to up the protein content of your smoothies, here are some of the very best.

Soy Milk

You’ll be adding milk to your smoothies anyways, so why not opt for a protein-rich variety? Instead of using dairy, add some soy milk to the mix to make your smoothies plant-based.

Silken Tofu

Speaking of soy-based foods that you can add to your smoothies, tofu also falls under that category. Silken tofu is the best option due to its mild taste and you’ll barely feel it once you blend it with other ingredients.

Nuts and Nut Butters

Nuts can take your smoothies to the next level and eliminate the need to add protein powder because they’re already protein-rich. If your blender isn’t powerful enough to take them, you can always use nut butter instead.

Hemp Seeds

Nuts and seeds are a great addition to smoothies thanks to their high protein content. Hemp seeds are one of the best options on the market because just three tablespoons pack 10 grams of protein.

Greek Yogurt

Greek yogurt and smoothies go hand in hand if you want to make them protein-rich, but make sure you’re opting for a plain, non-fat variety.

The post Best Ways to Make Protein-Rich Smoothies Without Protein Powder appeared first on falafelandcaviar.com.

]]> Snack Foods With a Protein Boost https://falafelandcaviar.com/snack-foods-with-a-protein-boost/ Thu, 12 Mar 2020 14:05:00 +0000 https://falafelandcaviar.com/?p=14630 What is your favorite snack food? For those who are looking to add a protein boost to their diet, there are tons of options when looking for a new preferred snack option. You just have to know what to look for! Check out these three snack foods that provide a strong protein boost, and can […]

The post Snack Foods With a Protein Boost appeared first on falafelandcaviar.com.

]]> What is your favorite snack food? For those who are looking to add a protein boost to their diet, there are tons of options when looking for a new preferred snack option. You just have to know what to look for!

Check out these three snack foods that provide a strong protein boost, and can be enjoyed at any point in the day.

Peanuts

Salty and rich roasted peanuts are one of our favorite snack foods. The great news for protein lovers is that they also give a boost of this important nutrient, containing tons of the substance by weight. You can consume these nuts in the traditional way, or as peanut butter.

Beef Jerky

Beef jerky is a form of the classic cow meat that has been dried and treated to make it a portable, long-lasting snack option. While it might not look or taste exactly like a steak, you’ll get the same high protein content by munching on jerky during your workday.

Hummus

Looking to snack on something a little bit lighter? Why not try hummus along with a side such as sliced vegetables? Hummus contains a surprisingly high proportion of protein, which makes it a great choice.

https://www.instagram.com/p/B9d_UxLAUAC/

The post Snack Foods With a Protein Boost appeared first on falafelandcaviar.com.

]]> 4 Awesome Vegan Sources of Protein https://falafelandcaviar.com/4-awesome-vegan-sources-of-protein/ Thu, 16 Jan 2020 06:25:22 +0000 https://falafelandcaviar.com/?p=13615 Most people who eat meat are used to it as their main source of protein, so it can be confusing to think about plant-based protein sources. Once you look at all the options you have, you realize that there are actually plenty of foods packed with protein that are suitable for vegetarians and vegans. Here […]

The post 4 Awesome Vegan Sources of Protein appeared first on falafelandcaviar.com.

]]> Most people who eat meat are used to it as their main source of protein, so it can be confusing to think about plant-based protein sources. Once you look at all the options you have, you realize that there are actually plenty of foods packed with protein that are suitable for vegetarians and vegans. Here are four examples.

Nut Butter

Peanut butter comes with 25 grams of protein per 100 grams, while almond butter has 21 grams for the same amount. Various types of nut butter with many useful nutrients, such as fiber, potassium, and iron.

Hemp Seeds

Hemp seeds are a convenient way to add some protein to your meals, whether you prefer sweet or savory food. They taste nice and are also rich in fiber, magnesium, and omega-3.

Black Beans

You don’t even have to cook them from scratch; even canned black beans are a great source of protein and nutrients and an important addition to a vegan diet. They will give you potassium, folate, fiber, and iron.

View this post on Instagram

Good morning and happy Friday everyone! Coming at you with yet another meal prep idea! This time its vegan teriyaki jackfruit burrito bowls and they were super tasty for this weeks lunches! Makes 4 🙂 Ingredients * 2 heads baby cos lettuce * 1 packet teryaki jackfruit * 2 tomatoes * 1/2 red onion * juice of 1 lime * fresh coriander * 1 avocado * 2 cans of black beans * 1 can of corn Method 1. Wash the baby cos lettuce then chop and divide the amount between four containers 2. Spray a pan with extra virgin olive oil and place on stove top on medium heat. Add the teriyaki jackfruit and use a spatula to break into smaller pieces. Cook according to packet 3. Dice the tomatoes, onion and coriander and place into a small bowl. Squeeze the lime juice into the mixture and stir well 4. Drain and rinse the canned corn and black beans. Set aside 5. Mash the avocado in a small bowl. Set aside 6. Now it’s time to construct the bowls! Divide all ingredients (tomato mix, corn, black beans, jackfruit and avocado) into the four containers evenly and top with fresh coriander 7. Easy, simple and delicious!! Enjoy!

A post shared by Courtney Myers-Vegan Dietitian (@fit_healthy_you) on

Chickpeas

Chickpeas are packed with protein, just like many other legumes. They are convenient to cook in many different ways and can be eaten alone or as a side dish.

View this post on Instagram

My go-to tomato pasta dish 😍 delicious, easy to make and packed with flavour. Topped with roasted chickpeas for a source of protein and extra fibre. Here’s how I make it: 250g pasta of choice (I used gluten-free) 400g can chopped tomatoes 2 garlic cloves, crushed 1/2 onion, finely chopped 2 heaped tbsp sun-dried tomato pesto Juice of 1 lemon Salt & pepper to taste Bunch of fresh basil & a pinch of chilli flakes For the roasted chickpeas 2x 400g cans of chickpeas, drained and rinsed 1 tbsp oil Salt & pepper Preheat your own to 220C/200C fan/350F. Add the chickpeas to a bowl along with the oil, salt and pepper. Toss to coat, then arrange on a baking sheet lined with parchment paper and roast for 25 minutes. In the meantime cook the pasta according to pack instructions. Heat 1 tbsp oil in a frying pan and cook the onions for 5 minutes on a medium heat. Add the garlic and cook for another minute. Pour in the chopped tomatoes, pesto and season to taste with salt & pepper. Leave to simmer for 7-10 minutes, then take off the heat and add in the lemon juice, basil and chilli flakes. Give it a final taste test and add more seasoning if necessary. Fold in the pasta and roasted chickpeas and enjoy! *You can skip the roasting part and add the drained chickpeas straight in when you add the chopped tomatoes to save time if you’re after a speeder meal. . Have a fab Monday 😘 Nadia xx

A post shared by Nadia 🇬🇧 UK (@nadiashealthykitchen) on

The post 4 Awesome Vegan Sources of Protein appeared first on falafelandcaviar.com.

]]> 3 Great Ways to Add Protein to Pancakes https://falafelandcaviar.com/3-great-ways-to-add-protein-to-pancakes/ Mon, 06 Jan 2020 13:49:52 +0000 https://falafelandcaviar.com/?p=13360 Pancakes typically don’t fall into the “healthy food” category, but there are ways to make them a lot healthier and to enjoy them without guilt. While traditional pancakes are packed with simple carbs and are a great option for an occasional treat, you can actually make protein-packed pancakes that are amazing for everyday breakfasts. Add […]

The post 3 Great Ways to Add Protein to Pancakes appeared first on falafelandcaviar.com.

]]> Pancakes typically don’t fall into the “healthy food” category, but there are ways to make them a lot healthier and to enjoy them without guilt. While traditional pancakes are packed with simple carbs and are a great option for an occasional treat, you can actually make protein-packed pancakes that are amazing for everyday breakfasts.

Add Kefir

Kefir is a recent healthy food craze, but there’s a good reason for that. It has probiotics and a lot of protein, so it’s a perfect option for making pancake topping. Just blend it together with a banana and pour it over your pancakes.

Sweet Potato

Try making 2-ingredient pancakes with sweet potato and eggs. Add cinnamon for flavor and you’ll have a nutritious, guilt-free meal whenever you feel like it.

Almond Flour

Instead of using wheat flour, make pancakes with almond flour. Swap sugar with stevia or honey and you’ll get the perfect low-carb pancakes you can eat as often as you want.

View this post on Instagram

You MUST try these Almond Flour Pancakes! 🥞 They are the perfect addition to your weekend brunch, made with just 5 main ingredients. I think they taste better than the traditional version! • I love that these pancakes are naturally gluten-free and will keep you full, thanks to their extra fiber, protein, and healthy fats. Almond flour is naturally low-carb, so you can make these #ketopancakes by skipping the maple syrup as mentioned in the recipe! • However, they are downright addictive when you make them as written and will impress any brunch guests you might have over. 😉 I’m still working on an egg-free option, if you saw me testing that in my IG stories yesterday, so stay tuned. Right now I can tell you that banana and arrowroot both DO NOT work well as a substitute for the egg. 😭 (I’m guessing a flax egg won’t be a perfect sub either, just FYI) I do link to several of my favorite VEGAN pancake recipes in this post if you need some good GF ideas, though! • You can get the recipe for these delicious pancakes by clicking my profile link 👉 @detoxinista and then clicking on this photo! • • • https://detoxinista.com/almond-flour-pancakes/ • #almondflourrecipes #almondflour #almondflourpancakes #paleopancakes #paleobreakfast #glutenfreepancakes #glutenfreebreakfast #grainfreeliving #grainfree #ketobreakfast #healthybreakfastideas #pancakesunday #pancakerecipes #pancakes #feedfeed #dairyfreerecipes #detoxinista #glutenfreekids #dairyfreekids

A post shared by Megan Gilmore (@detoxinista) on

The post 3 Great Ways to Add Protein to Pancakes appeared first on falafelandcaviar.com.

]]> ersion="1.0" encoding="UTF-8"?> protein Archives - falafelandcaviar.com Thu, 18 Apr 2024 14:49:45 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 This Chicken and Pesto Pasta is Packed with Protein https://falafelandcaviar.com/this-chicken-and-pesto-pasta-is-packed-with-protein/ Thu, 18 Apr 2024 16:22:00 +0000 https://falafelandcaviar.com/?p=20084 Add an extra layer of flavor and nutrition to a classic pasta dish with this chicken and pesto pasta. It’s super easy to make, but will make sure you’re getting enough protein in your diet. Here’s how to make it. View this post on Instagram A post shared by Anelisa Mdemka (@inthekitchen_with_ann) Ingredients: View this […]

The post This Chicken and Pesto Pasta is Packed with Protein appeared first on falafelandcaviar.com.

]]> Add an extra layer of flavor and nutrition to a classic pasta dish with this chicken and pesto pasta. It’s super easy to make, but will make sure you’re getting enough protein in your diet. Here’s how to make it.

Ingredients:

  • 11 ounces of chicken breast, diced
  • 9 ounces of whole wheat pasta (or pasta of your choice)
  • 1 cup of cherry tomatoes, halved
  • 2 cloves of garlic, minced
  • 3 tablespoons pesto sauce
  • 2 tablespoons olive oil
  • Salt and black pepper to taste
  • Grated Parmesan cheese, for garnish (optional)
  • Fresh basil leaves, for garnish (optional)

Instructions:

  1. Cook the pasta according to the package instructions until al dente. Drain and set aside, reserving a small amount of pasta water.
  2. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced chicken breast and cook until golden brown and cooked through, about 6-8 minutes. Season with salt and black pepper to taste. Once cooked, remove the chicken from the skillet and set aside.
  3. In the same skillet, add the remaining tablespoon of olive oil. Sauté the minced garlic until fragrant, about 1 minute.
  4. Return the cooked chicken to the skillet. Add the halved cherry tomatoes and pesto sauce. Stir well to combine and cook for an additional 2-3 minutes, allowing the flavors to meld together. If the sauce seems too thick, you can add a splash of reserved pasta water to loosen it up.
  5. Add the cooked pasta to the skillet and toss until it is well coated with the chicken, tomatoes, and pesto sauce.
  6. Serve the protein-packed chicken and pesto pasta hot, garnished with grated Parmesan cheese and fresh basil leaves, if desired.

The post This Chicken and Pesto Pasta is Packed with Protein appeared first on falafelandcaviar.com.

]]> Battle of the Proteins: Which is Best For You? https://falafelandcaviar.com/battle-of-the-proteins-which-is-best-for-you/ Fri, 12 Jan 2024 08:29:00 +0000 https://falafelandcaviar.com/?p=19132 When it comes to protein, the options can be overwhelming. Is plant-based better than animal-based? Should you go for whey or casein? Understanding the benefits of each can help you make the best choice for your dietary needs and fitness goals. Animal-based Animal-based proteins, like chicken, beef, and fish, are complete proteins, meaning they contain […]

The post Battle of the Proteins: Which is Best For You? appeared first on falafelandcaviar.com.

]]> When it comes to protein, the options can be overwhelming. Is plant-based better than animal-based? Should you go for whey or casein? Understanding the benefits of each can help you make the best choice for your dietary needs and fitness goals.

Animal-based

Animal-based proteins, like chicken, beef, and fish, are complete proteins, meaning they contain all nine essential amino acids necessary for bodily functions. They’re a favorite among athletes for muscle building and recovery. However, they can be high in saturated fats and cholesterol, so moderation is key.

Plant-based

Plant-based proteins, such as lentils, quinoa, and tofu, are rich in fiber and lower in calories. They’re ideal for weight management and improving heart health. While most plant proteins aren’t complete, combining different types can ensure you get all essential amino acids.

Whey

Whey protein, derived from milk, is a popular supplement among fitness enthusiasts. It’s quickly absorbed, making it great for post-workout recovery. Casein, also from milk, digests slowly, providing a steady stream of amino acids, making it excellent before bed.

Your choice should align with your health goals, dietary preferences, and any allergies or intolerances. For personalized advice, consulting a dietitian or nutritionist is always a smart move. Remember, balance and variety are key to a healthy diet, so don’t be afraid to mix and match your proteins!

The post Battle of the Proteins: Which is Best For You? appeared first on falafelandcaviar.com.

]]> This Chicken Fried Rice Dish has All the Protein You Need https://falafelandcaviar.com/this-chicken-fried-rice-dish-has-all-the-protein-you-need/ Thu, 21 Dec 2023 16:06:00 +0000 https://falafelandcaviar.com/?p=18849 Fried rice dishes are very versatile and can be a great way to get lots of vegetables in your diet as well as using up leftover rice. Here is a recipe for chicken fried rice that you can adapt as you need, and has all the protein that you need. View this post on Instagram […]

The post This Chicken Fried Rice Dish has All the Protein You Need appeared first on falafelandcaviar.com.

]]> Fried rice dishes are very versatile and can be a great way to get lots of vegetables in your diet as well as using up leftover rice. Here is a recipe for chicken fried rice that you can adapt as you need, and has all the protein that you need.

Ingredients

  • 6 ounces of chicken breast
  • 8 ounces of mushrooms
  • 4 cloves of garlic
  • 1 large brown onion
  • 10 ounces of tenderstem broccoli
  • Soy sauce
  • 10 ounces of basmati rice
  • 1 tablespoon of cooking oil
  • Salt
  • Black pepper

Instructions

  1. Chop up your onion into small pieces and fry on a medium heat in your oil until lightly brown. Add your mushrooms and a decent amount of salt and cook for 10 minutes.
  2. Chop up your tenderstem broccoli and cook for 5-10 minutes before adding your crushed garlic.
  3. Heat up a separate pan and cook your chicken breasts in small chunks until it is starting to brown on the outside. When it is cooked, add it into your vegetable pan.
  4. Add a generous amount of soy sauce into your pan before adding your rice that ideally has been cooked the day before. Add black pepper and salt to taste and enjoy!

The post This Chicken Fried Rice Dish has All the Protein You Need appeared first on falafelandcaviar.com.

]]> Start Your Day Off With Cottage Cheese Pancakes https://falafelandcaviar.com/start-your-day-off-with-cottage-cheese-pancakes/ Wed, 18 Oct 2023 16:33:00 +0000 https://falafelandcaviar.com/?p=17596 Even if you’ve committed to eating healthily this year, it’s okay to indulge every now and again. That means swapping out your egg white omelet or bowl of fruit at breakfast for some pancakes. The good news is that these particular pancakes are actually rather good for you so it isn’t such a compromise. In […]

The post Start Your Day Off With Cottage Cheese Pancakes appeared first on falafelandcaviar.com.

]]> Even if you’ve committed to eating healthily this year, it’s okay to indulge every now and again. That means swapping out your egg white omelet or bowl of fruit at breakfast for some pancakes.

The good news is that these particular pancakes are actually rather good for you so it isn’t such a compromise. In addition to being a fantastic source of protein, cottage cheese will leave the center of the pancakes melted and moreish.

Ingredients

  • 1 ½ cups cottage cheese
  • 4 eggs
  • 1 teaspoon vanilla extract
  • 2 tablespoons sugar
  • 1 tablespoon baking powder
  • 1 cup flour
  • ¼ cup canola oil

Instructions

  1. Add the cottage cheese to a mixing bowl followed by the eggs, vanilla, sugar, baking powder, and flour. Be sure to mix the batter while adding each ingredient. 
  2. Pre-heat a skillet with canola oil on medium heat.
  3. Place a spoonful of the batter on the skillet and fry on each side until golden brown. 
  4. Serve warm with honey or maple syrup. 

The post Start Your Day Off With Cottage Cheese Pancakes appeared first on falafelandcaviar.com.

]]> Healthy Snacks to Bring on Your Next Road Trip https://falafelandcaviar.com/healthy-snacks-to-bring-on-your-next-road-trip/ Fri, 13 Oct 2023 12:03:00 +0000 https://falafelandcaviar.com/?p=16864 Fall is here and one of Americans’ most beloved pastimes as the weather starts to cool down and the leaves change is venturing north to see the foliage. Whether you’re planning travels a few months in advance or throwing together a last-minute trip, you’ll want to be prepared, especially when it comes to food. We’ve […]

The post Healthy Snacks to Bring on Your Next Road Trip appeared first on falafelandcaviar.com.

]]> Fall is here and one of Americans’ most beloved pastimes as the weather starts to cool down and the leaves change is venturing north to see the foliage. Whether you’re planning travels a few months in advance or throwing together a last-minute trip, you’ll want to be prepared, especially when it comes to food. We’ve spent our fair share of time on the road, and in our experience, there are a few types of snacks that never disappoint. Here are the ones we always have on hand during road trips.

Cut Fruit & Veggies

Fresh fruit and vegetables are some of our favorite healthy things to snack on, but it’s less than ideal to have to figure out what to do with apple cores and banana peels when you’re finished eating—not to mention they can start to smell after a while. Save yourself the trouble by cutting up your favorite produce in advance and packing it in some Tupperware. Sprinkle apples with a little lemon juice to keep them from going brown. 

Roasted Chickpeas

A healthier alternative to potato chips, roasted chickpeas are high in fiber and protein, so they’re a great option for staying full and satisfied between pit stops. We love the brand Biena for both sweet and savory varieties.

Popcorn

High in fiber and low in calories (so long as it’s not doused in butter), popcorn is one of our favorite healthy snack options to take with us on the road. You can definitely make your own, but we love the brand Lesser Evil for an organic option available in fun flavors. 

The post Healthy Snacks to Bring on Your Next Road Trip appeared first on falafelandcaviar.com.

]]> The Best Sources of Protein for Vegans https://falafelandcaviar.com/the-best-sources-of-protein-for-vegans/ Wed, 31 May 2023 08:03:37 +0000 https://falafelandcaviar.com/?p=17979 Protein is an essential nutrient that plays a crucial role in our overall health and well-being. While many associate protein with animal-based products, there is a wide array of plant-based options that are not only rich in protein but also deliver a host of other valuable nutrients. In this article, we will explore the best […]

The post The Best Sources of Protein for Vegans appeared first on falafelandcaviar.com.

]]> Protein is an essential nutrient that plays a crucial role in our overall health and well-being. While many associate protein with animal-based products, there is a wide array of plant-based options that are not only rich in protein but also deliver a host of other valuable nutrients. In this article, we will explore the best sources of protein for vegans, showcasing the diversity and power of plant-based proteins.

Legumes and Pulses

Legumes and pulses are nutritional powerhouses packed with protein, fiber, and various vitamins and minerals. From chickpeas and lentils to black beans and kidney beans, these versatile legumes can be incorporated into a variety of dishes. Enjoy them in hearty stews, flavorful curries, or even as the base for protein-rich veggie burgers.

Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids that our bodies need. This ancient grain is not only protein-rich but also gluten-free and high in fiber. Use quinoa as a base for salads, as a side dish, or in place of rice or pasta for a protein-packed meal.

Tofu and Tempeh

Tofu and tempeh are staple ingredients in vegan diets and are excellent sources of plant-based protein. Tofu, made from soybeans, is a versatile ingredient that can be marinated and cooked in various ways, such as stir-frying or grilling. Tempeh, made from fermented soybeans, has a nutty flavor and can be used in sandwiches, salads, or as a meat substitute in traditional dishes.

Nuts and Seeds

Nuts and seeds are not only a source of healthy fats but also provide a good amount of protein. Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are just a few examples of protein-rich options. Enjoy them as a snack, sprinkle them on top of salads or incorporate them into smoothies for an added protein boost.

Plant-Based Protein Powders

For those looking to supplement their protein intake, plant-based protein powders are a convenient option. Pea protein, rice protein, and hemp protein are popular choices. They can be easily blended into smoothies, used in baking, or mixed with water or plant-based milk for a quick protein shake.

The post The Best Sources of Protein for Vegans appeared first on falafelandcaviar.com.

]]> Best Ways to Make Protein-Rich Smoothies Without Protein Powder https://falafelandcaviar.com/best-ways-to-make-protein-rich-smoothies-without-protein-powder/ Thu, 20 Jan 2022 00:13:00 +0000 https://falafelandcaviar.com/?p=16683 Upping the protein content of your smoothies seems like a difficult process and most people just add protein powder to get it done. If you’re looking for some alternative, more natural ways to up the protein content of your smoothies, here are some of the very best. Soy Milk You’ll be adding milk to your […]

The post Best Ways to Make Protein-Rich Smoothies Without Protein Powder appeared first on falafelandcaviar.com.

]]> Upping the protein content of your smoothies seems like a difficult process and most people just add protein powder to get it done. If you’re looking for some alternative, more natural ways to up the protein content of your smoothies, here are some of the very best.

Soy Milk

You’ll be adding milk to your smoothies anyways, so why not opt for a protein-rich variety? Instead of using dairy, add some soy milk to the mix to make your smoothies plant-based.

Silken Tofu

Speaking of soy-based foods that you can add to your smoothies, tofu also falls under that category. Silken tofu is the best option due to its mild taste and you’ll barely feel it once you blend it with other ingredients.

Nuts and Nut Butters

Nuts can take your smoothies to the next level and eliminate the need to add protein powder because they’re already protein-rich. If your blender isn’t powerful enough to take them, you can always use nut butter instead.

Hemp Seeds

Nuts and seeds are a great addition to smoothies thanks to their high protein content. Hemp seeds are one of the best options on the market because just three tablespoons pack 10 grams of protein.

Greek Yogurt

Greek yogurt and smoothies go hand in hand if you want to make them protein-rich, but make sure you’re opting for a plain, non-fat variety.

The post Best Ways to Make Protein-Rich Smoothies Without Protein Powder appeared first on falafelandcaviar.com.

]]> Snack Foods With a Protein Boost https://falafelandcaviar.com/snack-foods-with-a-protein-boost/ Thu, 12 Mar 2020 14:05:00 +0000 https://falafelandcaviar.com/?p=14630 What is your favorite snack food? For those who are looking to add a protein boost to their diet, there are tons of options when looking for a new preferred snack option. You just have to know what to look for! Check out these three snack foods that provide a strong protein boost, and can […]

The post Snack Foods With a Protein Boost appeared first on falafelandcaviar.com.

]]> What is your favorite snack food? For those who are looking to add a protein boost to their diet, there are tons of options when looking for a new preferred snack option. You just have to know what to look for!

Check out these three snack foods that provide a strong protein boost, and can be enjoyed at any point in the day.

Peanuts

Salty and rich roasted peanuts are one of our favorite snack foods. The great news for protein lovers is that they also give a boost of this important nutrient, containing tons of the substance by weight. You can consume these nuts in the traditional way, or as peanut butter.

Beef Jerky

Beef jerky is a form of the classic cow meat that has been dried and treated to make it a portable, long-lasting snack option. While it might not look or taste exactly like a steak, you’ll get the same high protein content by munching on jerky during your workday.

Hummus

Looking to snack on something a little bit lighter? Why not try hummus along with a side such as sliced vegetables? Hummus contains a surprisingly high proportion of protein, which makes it a great choice.

https://www.instagram.com/p/B9d_UxLAUAC/

The post Snack Foods With a Protein Boost appeared first on falafelandcaviar.com.

]]> 4 Awesome Vegan Sources of Protein https://falafelandcaviar.com/4-awesome-vegan-sources-of-protein/ Thu, 16 Jan 2020 06:25:22 +0000 https://falafelandcaviar.com/?p=13615 Most people who eat meat are used to it as their main source of protein, so it can be confusing to think about plant-based protein sources. Once you look at all the options you have, you realize that there are actually plenty of foods packed with protein that are suitable for vegetarians and vegans. Here […]

The post 4 Awesome Vegan Sources of Protein appeared first on falafelandcaviar.com.

]]> Most people who eat meat are used to it as their main source of protein, so it can be confusing to think about plant-based protein sources. Once you look at all the options you have, you realize that there are actually plenty of foods packed with protein that are suitable for vegetarians and vegans. Here are four examples.

Nut Butter

Peanut butter comes with 25 grams of protein per 100 grams, while almond butter has 21 grams for the same amount. Various types of nut butter with many useful nutrients, such as fiber, potassium, and iron.

Hemp Seeds

Hemp seeds are a convenient way to add some protein to your meals, whether you prefer sweet or savory food. They taste nice and are also rich in fiber, magnesium, and omega-3.

Black Beans

You don’t even have to cook them from scratch; even canned black beans are a great source of protein and nutrients and an important addition to a vegan diet. They will give you potassium, folate, fiber, and iron.

View this post on Instagram

Good morning and happy Friday everyone! Coming at you with yet another meal prep idea! This time its vegan teriyaki jackfruit burrito bowls and they were super tasty for this weeks lunches! Makes 4 🙂 Ingredients * 2 heads baby cos lettuce * 1 packet teryaki jackfruit * 2 tomatoes * 1/2 red onion * juice of 1 lime * fresh coriander * 1 avocado * 2 cans of black beans * 1 can of corn Method 1. Wash the baby cos lettuce then chop and divide the amount between four containers 2. Spray a pan with extra virgin olive oil and place on stove top on medium heat. Add the teriyaki jackfruit and use a spatula to break into smaller pieces. Cook according to packet 3. Dice the tomatoes, onion and coriander and place into a small bowl. Squeeze the lime juice into the mixture and stir well 4. Drain and rinse the canned corn and black beans. Set aside 5. Mash the avocado in a small bowl. Set aside 6. Now it’s time to construct the bowls! Divide all ingredients (tomato mix, corn, black beans, jackfruit and avocado) into the four containers evenly and top with fresh coriander 7. Easy, simple and delicious!! Enjoy!

A post shared by Courtney Myers-Vegan Dietitian (@fit_healthy_you) on

Chickpeas

Chickpeas are packed with protein, just like many other legumes. They are convenient to cook in many different ways and can be eaten alone or as a side dish.

View this post on Instagram

My go-to tomato pasta dish 😍 delicious, easy to make and packed with flavour. Topped with roasted chickpeas for a source of protein and extra fibre. Here’s how I make it: 250g pasta of choice (I used gluten-free) 400g can chopped tomatoes 2 garlic cloves, crushed 1/2 onion, finely chopped 2 heaped tbsp sun-dried tomato pesto Juice of 1 lemon Salt & pepper to taste Bunch of fresh basil & a pinch of chilli flakes For the roasted chickpeas 2x 400g cans of chickpeas, drained and rinsed 1 tbsp oil Salt & pepper Preheat your own to 220C/200C fan/350F. Add the chickpeas to a bowl along with the oil, salt and pepper. Toss to coat, then arrange on a baking sheet lined with parchment paper and roast for 25 minutes. In the meantime cook the pasta according to pack instructions. Heat 1 tbsp oil in a frying pan and cook the onions for 5 minutes on a medium heat. Add the garlic and cook for another minute. Pour in the chopped tomatoes, pesto and season to taste with salt & pepper. Leave to simmer for 7-10 minutes, then take off the heat and add in the lemon juice, basil and chilli flakes. Give it a final taste test and add more seasoning if necessary. Fold in the pasta and roasted chickpeas and enjoy! *You can skip the roasting part and add the drained chickpeas straight in when you add the chopped tomatoes to save time if you’re after a speeder meal. . Have a fab Monday 😘 Nadia xx

A post shared by Nadia 🇬🇧 UK (@nadiashealthykitchen) on

The post 4 Awesome Vegan Sources of Protein appeared first on falafelandcaviar.com.

]]> 3 Great Ways to Add Protein to Pancakes https://falafelandcaviar.com/3-great-ways-to-add-protein-to-pancakes/ Mon, 06 Jan 2020 13:49:52 +0000 https://falafelandcaviar.com/?p=13360 Pancakes typically don’t fall into the “healthy food” category, but there are ways to make them a lot healthier and to enjoy them without guilt. While traditional pancakes are packed with simple carbs and are a great option for an occasional treat, you can actually make protein-packed pancakes that are amazing for everyday breakfasts. Add […]

The post 3 Great Ways to Add Protein to Pancakes appeared first on falafelandcaviar.com.

]]> Pancakes typically don’t fall into the “healthy food” category, but there are ways to make them a lot healthier and to enjoy them without guilt. While traditional pancakes are packed with simple carbs and are a great option for an occasional treat, you can actually make protein-packed pancakes that are amazing for everyday breakfasts.

Add Kefir

Kefir is a recent healthy food craze, but there’s a good reason for that. It has probiotics and a lot of protein, so it’s a perfect option for making pancake topping. Just blend it together with a banana and pour it over your pancakes.

Sweet Potato

Try making 2-ingredient pancakes with sweet potato and eggs. Add cinnamon for flavor and you’ll have a nutritious, guilt-free meal whenever you feel like it.

Almond Flour

Instead of using wheat flour, make pancakes with almond flour. Swap sugar with stevia or honey and you’ll get the perfect low-carb pancakes you can eat as often as you want.

View this post on Instagram

You MUST try these Almond Flour Pancakes! 🥞 They are the perfect addition to your weekend brunch, made with just 5 main ingredients. I think they taste better than the traditional version! • I love that these pancakes are naturally gluten-free and will keep you full, thanks to their extra fiber, protein, and healthy fats. Almond flour is naturally low-carb, so you can make these #ketopancakes by skipping the maple syrup as mentioned in the recipe! • However, they are downright addictive when you make them as written and will impress any brunch guests you might have over. 😉 I’m still working on an egg-free option, if you saw me testing that in my IG stories yesterday, so stay tuned. Right now I can tell you that banana and arrowroot both DO NOT work well as a substitute for the egg. 😭 (I’m guessing a flax egg won’t be a perfect sub either, just FYI) I do link to several of my favorite VEGAN pancake recipes in this post if you need some good GF ideas, though! • You can get the recipe for these delicious pancakes by clicking my profile link 👉 @detoxinista and then clicking on this photo! • • • https://detoxinista.com/almond-flour-pancakes/ • #almondflourrecipes #almondflour #almondflourpancakes #paleopancakes #paleobreakfast #glutenfreepancakes #glutenfreebreakfast #grainfreeliving #grainfree #ketobreakfast #healthybreakfastideas #pancakesunday #pancakerecipes #pancakes #feedfeed #dairyfreerecipes #detoxinista #glutenfreekids #dairyfreekids

A post shared by Megan Gilmore (@detoxinista) on

The post 3 Great Ways to Add Protein to Pancakes appeared first on falafelandcaviar.com.

]]>