My Top 10 Protein Foods
Eggs are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of. Great for vegetarians.
Salmon is an excellent source of protein. It also contains omega 3 fatty acids, essential for brain health and other important minerals and vitamins.
Chicken breast is one of the most popular protein-rich foods.
Oats are among the healthiest grains on the planet. They are loaded with magnesium, manganese, thiamin (vitamin B1), fibre and several other nutrients. Great for vegetarians and vegans.
Lean beef is very high in protein. It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients.
One of my favourites and it’s gluten free. Quinoa is a seed/grain that is currently among the world’s most popular superfoods. It is high in many vitamins, minerals and fibre, and is loaded with antioxidants.Great for vegetarians, vegans and people on a gluten free diet.
Did you know that cheese has more protein than milk? Feta cheese contains the most protein, along with feta, ricotta and cheddar. Also good for calcium. Great for vegetarians.
Tofu contains all eight essential amino acids. It is also an excellent source of iron and calcium and magnesium, zinc, folate and Vitamin B1 and other nutrients. Tempeh also contains similar nutrients. Great for vegetarians/vegans.
Legumes include peas, beans, lentils, peanuts. They are also a source of fibre, iron, magnesium, folate and potassium. Great for vegetarians/vegans.
Nuts & Seeds
Almonds are loaded with important nutrients, including fibre, vitamin E, manganese and magnesium. Other good sources include cashews, pistachios and peanuts. Peanut butter is a favourite of mine but be careful, only buy a good quality one. Pumpkin, sunflower seeds, sesame, chia seeds. Great for vegetarians and vegans.
Recipe for Protein Balls
These are not my recipes but I usually adapt them to my taste. I haven’t had to change these.
Nut protein ball, makes 12
1 cup of raw, whole almonds
1 tablespoon tahini paste
1 tablespoon nut butter (almond/ABC/cashew)
3 tablespoon coconut oil
3 tablespoon raw cacao powder
1 teaspoon rice bran syrup/raw honey
Process the almonds until they are like crumbs. Add the rest of the ingredients and process until well combined. Using wet hands, roll the mixture into balls and place on a plate. Chill in the fridge for an hour to set (if you can wait that long) and enjoy.
Nut free protein ball
11 large Medjool dates, pitted
¼ cup cacao powder
¼ cup raw pumpkin seeds
3 tbs raw shelled hemp seeds
3 tbs chia seeds
2 tbs cacao nibs
2 tsp cinnamon
¼ tsp Himalayan pink salt
Place pitted dates in food processor, or strong blender, and process until dates are broken down into paste.
Add remaining dry ingredients, and process until all seeds are broken down and mixture forms into dough-like consistency, about 1-2 minutes. Scrape down sides as necessary.
Form mixture into ball and let sit in fridge for 30 minutes to firm.
After 30 minutes, use a rounded tablespoon for measuring dough and roll into balls. You should get roughly 16 balls.
Place balls on lined cookie sheet and let firm again in freezer. Store balls in container in freezer. Energy balls should keep fresh for 3 months.