Tag Archives: protein

Protein Packed Chia Acorns

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I do a lot of working out and a lot of lifting weights, and when you do that, you have to give your body protein when you’re done or else you’ll actually burn muscle instead of fat. Most of the time after I workout, I have a Juice Plus shake or smoothie, but sometimes I just want a quick little snack. I’ve also been researching and eating more chia seeds lately, in smoothies, juices, baking, etc.

Chia (yes, the same chia that is subjected to clay likenesses of Duck Dynasty characters’ live beards) is a tiny, edible seed that is derived from the desert plant Salvia hispanica. It grows in Mexico and is dated back to the Mayan and Aztec cultures who ate the tiny black or white seeds as an energy booster. Today, people eat them for the same reason and many others that we now know. The seeds are packed with Omega-3 fatty acids, protein, fiber, antioxidants and even calcium. Unlike flax seeds, chia seeds are a whole grain food that can be absorbed by the body in its seed form (flaxseeds can only be absorbed if ground – otherwise they pass through your system untouched). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.

So it’s a great item to add into your diet whenever possible since they are so nutrient dense. There are also claims that because of their high fiber content, they can help you stay fuller for longer, and so for some people, perhaps, help them to lose weight. That’s a harder claim to prove, but it’s there.

So yesterday, after my workout, I decided to create a protein-rich post-workout snack that’s also just a tiny bit indulgent. You can find chia seeds at your local health food store and nowadays probably in your grocery store’s organic or health section. White or black chia are fine – I’m not aware of any particular taste difference, although there may be some. The chia doesn’t really affect the taste all that much in this recipe.

Protein Packed Chia Acorns

chia acorns

Ingredients:

  • 5 Medjool dates, pitted (yes, they have pits as my food processor discovered for me!)
  • 4 tbs of organic, low-sugar or no sugar peanut butter or other nut butter including almond, cashew – even tahini (sesame seed butter). PB can be creamy or crunchy.
  • 2 tsp chia seeds, ground (I grind flax and chia in my coffee grinder)
  • 1 scoop of Juice Plus chocolate shake mix or any other protein powder – I prefer chocolate flavored, but vanilla or unflavored is also OK. 1 scoop of Juice Plus is 38 grams – usually protein powders are measured by weight, not volume….soooo, you’re just going to have to sort of estimate there. I’d say the scooper that comes with it is around 1/4 cup?
  • 1/4 cup of dark chocolate chips or pieces
  • 1 tsp vegan butter (or real butter, if you’re lucky enough to have a body that can process dairy)

Method:

  1. Process the dates, nut butter, chia seeds and protein powder in a food processor until crumbly and mixed well.
  2. Using a cookie scoop, scoop out 10-12 balls and roll in your hands until they’re round and packed firmly. Place on a parchment lined baking sheet.
  3. Microwave the chocolate and vegan butter in a heat proof glass dish for about a minute, on low, stirring with a silicon spatula about halfway through. If not completely melted after one minute, microwave for 10 second increments, checking each time to see if the chocolate is smooth.
  4. Once smooth, dip each ball halfway into the chocolate (or use a small spatula to spread the chocolate onto the protein balls) and place back onto the parchment.
  5. Freeze for half an hour, then put into an airtight container and store in the refrigerator.

chia acorns bitten

These are really yummy, just a little indulgent, and packed with protein. However, I think if I make them again, I might try a different method. I was thinking it might be easier to take the processed mixture, pack it into a parchment lined brownie pan, melt the chocolate, then spread the chocolate over the top of the mixture, freeze, then cut into squares and wrap individually in the fridge. Probably not as cute as these little acorns, but maybe a tiny bit easier to make and store?

Anyways, give chia a chance. It’s not just for white elephant gift exchanges anymore.

Pantry Raid IV: better bulgur

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Bulgur sounds gross, and I get that. But it’s really not. Bulgur is parboiled cracked wheat berries. It’s a super whole grain with a wonderful nutty taste. It also has a great texture that I can only describe as “toothsome.” It isn’t hard, but even after being soaked, it has tooth –  like very good al dente pasta. Just one cup of bulgur has over 25 grams of fiber and over 17 grams of protein. And incidentally, I had a huge bag of it in my cabinet that I needed to start working on getting rid of.

Bulgar, like quinoa, is a great base for salads. This bugar salad recipe came from Everyday Food, and it’s really light and delicious and keeps well. Make it at the beginning of the week, measure it out into individual containers and then grab them for a healthy lunch on the go. This recipe makes a lot – like most grains, just one cup, once cooked, makes a huge amount of food and because it is high in fiber and protein, you don’t need to eat much to get full. I made this salad for dinner with a yummy marinated salmon and still had enough left over for lunch several days that week. This salad also incorporates chick peas (or Garbanzo beans – whichever name you prefer). Chick peas are also full of protein, so you really can’t go wrong here. Leave out the feta for a (still delicious) Vegan side dish.

Bulgur and Chick Pea Salad

bulgar with salmon close

Ingredients

  • 1 cup bulgur
  • 2 cups boiling water
  • 1 can (15.5 ounces) chickpeas
  • 1 tablespoon lemon zest and 2 tablespoons juice
  • 3 tablespoons extra-virgin olive oil
  • 1/4 cup roughly chopped fresh dill
  • 1/2 cup crumbled feta (2 ounces)
  • Salt and pepper

Directions

  1. In a large bowl, combine bulgur with boiling water. Cover and let stand 20 minutes; drain and return to bowl. Rinse and drain chickpeas, then add to bowl with lemon zest and juice, olive oil, dill, and feta; season with salt and pepper.

For the salmon, I combined a little olive oil, a dash of white wine vinegar, the juice of half of a lemon, some dill, salt and pepper and put the salmon into some tin foil, made a pouch, poured the marinade over the salmon, wrapped it up really good and baked at 375 for about 15 minutes. It was perfect together and it would be a crime to eat this meal without a glass of good Chardonnay. So don’t let the name throw you off, replace that pasta side dish with a healthier bulgur alternative.

If you eat this without a glass of Chardonnay, you are committing a crime against food.

If you eat this without a glass of Chardonnay, you are committing a crime against food.

The possibilities here are endless – Greek bulgar salad with grilled chicken, feta, cucumbers, tomatoes and kalamata olives; bulgar and lentil salad with grapefruit vinaigrette, breakfast bulgar with maple syrup and baked apples . . . OK, I’m starting to sound like a bulgur growing Bubba from Forrest Gump. You get the picture.

Pantry Raid – Part II

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One of the things that had created an abundance of random odds and ends in my cabinets was the detox diet I did back in the late summer/early fall. My diet was extremely restricted and so I purchased a lot of things that were on the “OK” list that I would otherwise not eat like raw nuts, strange beans and wild rice. I had two boxes of wild rice and a can of Aduki beans that I just had no idea what to do with, but I found a recipe for wild rice and aduki bean stuffed acorn squash on Pinterest. Seriously, if you look long and hard enough, you will find the exact recipe you need. The recipe was from a vegan site, so I made a few changes to it to fit with what I had on hand, and it turned out pretty good. With a side of raw kale salad marinated in a home-made vinaigrette, this little vegetarian meal packed a serious healthy punch. Plus, it’s so protein packed, I could only eat half of it.

Wild Rice and Aduki Bean Stuffed Acorn Squash

Wild rice stuffed acorn squash

Ingredients:

  • 2 acorn squash, sliced lengthwise, seeds scooped out
  • Olive Oil
  • Wild Rice
  • 1 cup chopped onion
  • 1 can Aduki beans, rinsed and drained
  • 1 tbs Soy Sauce
  • 2 tbs honey (or Agave)
  • Pepper and Salt to taste
  • Cranberry sauce (canned or homemade)

Method:

  1. Rub the acorn squash down, inside and out, with olive oil, season with salt and pepper. Place an a baking sheet and cover with foil. Bake at 375 degrees for an hour, or until tender. 
  2. Meanwhile, cook the wild rice according to its directions, enough to make two cups.
  3. Heat the oil over medium heat in a large skillet. Add onions and sautee until soft. Add in Aduki beans, soy sauce, honey and season with salt and pepper. Combine and keep warm over medium low heat.
  4. Remove squash from oven when done, and scoop out the squash, leaving about 1/2” of squash in the shell. Chop the squash and mix it into the bean mixture and add the rice. Combine well over low heat until warmed through.
  5. Load each squash half with the mixture and top with cranberry sauce. Serve immediately.

 

I still have one box of wild rice left that I’m not sure what to do with, but at least those beans aren’t staring at me anymore.

What random item do you have in your cabinet that you’re just not sure what to do with?

Eggcellent

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Hard boiled eggs are my favorite high-protein snack. I recently learned that steaming farm fresh eggs for 17 minutes is actually a better way to prepare them. Fresh eggs are hard to peel once they’ve been boiled. Hard boiled (or steamed) eggs can be kept, in their shell, in the fridge, for up to a week. So make a dozen at the beginning of the week for protein rich, ready to eat snacks. Go to localharvest.org to find local eggs near you.

what is your favorite healthy snack?