protein power - Smart Nutrition€¦ · she founded Smart Nutrition, an evidence-based website...

p r o t e i npower

jessica penner, RD

25 high protein, high fibre recipes to start your day strong!

about the author

Jessica Penner is a Registered Dietitian. She worked in public health for two years, before branching out into private practice. At that point she founded Smart Nutrition, an evidence-based website dedicated to providing reliable nutrition information in an easy to understand format.

Smart Nutrition is also the home of many tried and true recipes from Jessica’s kitchen. They in-clude vegan, vegetarian, and gluten-free options.

In April 2015, Jessica launched I Quit Overeating, a powerful 70 day program. It focuses on help-

ing people develop a healthy relationship with food, instead of forcing them through restrictive diets or willpower battles that fizzle out after a few weeks. It’s about shift-ing mindsets, away from restriction, towards enjoyment of the food that satisfies the body’s needs. It provides the behavioural steps of developing new habits, with the proven tools, techniques, and time needed to get people from point A to B.

When she’s not in the kitchen, you can find Jessica chasing her toddler around the house or relaxing on the patio with her husband. A lover of travel, Jessica has visited 27 different countries and hopes to continually increase that number!

© 2015 Jessica Penner, Registered Dietitian All rights reserved. No part of this document may be reproduced or transmitted in any form by any means, electronic, mechani-

cal, photocopying, recording, or otherwise without prior written permission of Jessica Penner, Registered Dietitian.

You’ve heard that breakfast is the most im-portant meal of the day, right? Actually, ALL meals are important. Perhaps we should say

that they’re all important in different ways.

In my practice as a Dietitian, I’ve found that break-fast is the meal that people need to overhaul the most. It also provides the best return on any changes you make, since breakfast is the meal that sets the tone for your day, and can help promote weight loss, by preventing snack cravings and sup-pressing appetite.

I’ve always been a breakfast eater, but I used to eat a very small breakfast. I was trying to manage my weight and my food intake, so I’d only have a yogurt or a muffin.

This was misguided.

My breakfast never left me satisfied, or ready to face the day. Once I got to work, I’d be hungry again and reaching for a snack.

It was only when I started to eat breakfast more strategically that I started to reap the benefits of a morning meal. I now have more energy and alert-ness in the morning, and I don’t need to eat again

Breakfastuntil lunch time. I’d like to walk you through the strategic steps of building healthy breakfast habits so that you can reap the benefits too!

I encourage you to complete one chapter and challenge a day. This will take you 8 days. Go-ing through the material slowly will prompt you to think and reflect on the material and let it re-ally sink in. For even more in-depth learning, share what you’ve read each day with a friend, colleague, or your spouse. When you talk about something, your mind will remember the informa-tion more.

There are 25 recipes in this book. Each one has been crafted to keep you feeling full for hours. There are also suggestions with each recipe for increasing the protein or fibre. These are the main components of food that keep you feeling full for longer. Additionally, when a minimum of 30g of protein is consumed at breakfast, the body switch-es into an anabolic muscle building mode and your metabolism is raised. Recent studies have shown that eating a minimum of 30g of protein at breakfast can help with weight loss goals.

O ne of the foundations of a healthy diet is balance. I’m sure we’d all agree that car-rots are a healthy food. But if you only ate

carrots all day, everyday, you would not have a healthy body. You’d be stocked up on Vitamin A and fibre, but your body would be missing other vital nutrients it needs to function, like essential fats and minerals.

To achieve a balanced diet I recommend that each meal (including breakfast) contain at least three out of the four food groups:• Fruits and Veggies• Grains and Alternative Starchy Foods• Dairy and Alternative High Calcium Foods• Meats and Alternative High Iron Foods

You’re probably familiar with these food groups.

When clients hear me talk abiout the four food groups, they often tune out. They learned about those in grade school. People want to learn some-thing new and exciting!

My response to that is: are you actually following this concept for all of your meals? If you aren’t, consider getting comfortable with following the basic guidelines before seeking out more diffi-

1. Strive for balancecult and complicated nutrition regimes. There’s a reason these guidelines are basic and easy to follow... most people find it hard to stick to any guidelines whatsoever.

In the last chapter I told you that I used to have only one type of food for breakfast. I would eat a serving of yogurt, or a muffin, but never both of them! Now, I always include a fruit or vegetable and two other food groups. This way I can get my body the variety of nutrients, minerals, and fibre that it needs, without having to constantly pore over nutrient labels and textbooks.

The Challenge:

Think back on the breakfasts you’ve eaten over the past few days. Did they follow the principle of including at least three out of the four food groups?

Many people experience mid-afternoon snack cravings. Unfortunately these cravings are not usually for a salad or an apple. Instead,

people typically reach for high sugar, high fat snack foods.

The good news is that these cravings can be avoid-ed entirely. Most people don’t realize that their sud-den need for an afternoon chocolate bar is related to their breakfast choice that morning. If you’re not eating enough protein for breakfast it can definitely impact mid-day cravings.

Western breakfast choices are often high in carbs and low in protein. Most people eat less than 10 grams of protein at breakfast. Breakfast cereals, bagels, muffins, toast... these carb-heavy foods will give you an immediate burst of energy, but it doesn’t last long. You will feel the need for more en-ergy as your day progresses.

When you add more protein to your breakfast, you provide your body with energy that is more sus-tained.

Protein does this by:a. Slowing the rate at which your stomach emptiesb. Turning on hormone signals to suppress hunger

2. Power of Protein and increase feelings of fullnessc. Regulating blood sugar

To maximize this effect you need a minimum of 20 grams of protein at a meal.

For maximizing muscle building and weight loss ef-fect aim for 30g or more.

the Challenge:

Take a look at your usual breakfast choices. How many grams of protein do you usually eat? Are you hitting the goal of at least 20g of protein? Use an online tool such as www.eatracker.ca to analyze your breakfast.

http://www.eatracker.ca

PROTEIN SOURCES

To help you meet your meal protein goal,

here’s a list of foods high in protein.

1 cup of milk 9 g

1/4 cup skim milk powder 6 g

100g Greek yogurt 8-10 g (check label)

1/2 cup cottage cheese 14 g

1 egg 7 g

1/2 cup egg whites 14 g

100g extra firm tofu 14 g

3/4 cup pulses (black beans,

chickpeas, lentils, etc)6.5-7.5 g

1/4 cup almonds 7 g

1/4 cup roasted pumpkin seeds 17 g

1 cup regular oats 13.5 g

75g chicken breast 27 g

75 g pork tenderloin 21 g

75g light canned tuna 19 g

75g pink salmon 19 g

Reference: Canadian Nutrient File

One of the goals in choosing a healthy break-fast is to find one that will keep you feeling full until your next meal or snack. Your hun-

ger shouldn’t return for another 3-4 hours. Yesterday we talked about protein’s role in making this hap-pen. Today, fibre takes the stage.

What is Dietary Fibre? Fibre is plant material that our small intestines can’t break down for energy. When you ingest fibre, it slows down the rate at which your body digests food. This will in turn keep you feeling fuller for lon-ger. Besides this, fibre has other health benefits:• Lowers blood cholesterol and reduces the risk of heart disease• Keeps you regular and prevents constipation and diarrhea• Promotes a healthy gut microflora

Which Foods Contain Fibre?• Whole grains• Fruits and veggies• Nuts, seeds, and legumes• Extracted functional fibres added to foods

It’s recommended that women aim to eat at least 25-30g of fibre each day while men should aim for 35-40g.

3. focus on fibre Based on a habit of 3 meals per day, women should aim to eat an average

of 8g of fibre a meal. Men should aim to eat 11g a meal.

the Challenge:

Take a look at the list of common breakfast choices you wrote yesterday. Are they meeting your fibre goals?

FIBRE SOURCES

To help you meet your meal fibre goal, here’s a list of foods high in fibre.

1 tbsp cinnamon, oregano, ba-

sil, coriander, sage, or rosemary

2-3g

1 tbsp chia seeds 4g

1 tbsp hemp hearts 1g

1 oz oat or wheat bran 12g

28g (1/3 cup) All Bran Buds 11g

30g (1/2 cup) Fibre One 14g

leaving the skin on the potato 20% more fibre

1 oz almonds, hazelnuts, or

pecans

~3g

1/4 cup roasted pumpkin seeds 4g

1 cup lentils, beans, chickpeas 12-19g

1 cup frozen green peas 14g

1 cup berries 3-8g

1/2 avocado 6.5g

1 tbsp flax seeds 2g

eating the skin of the apple 50% more fibre

1 pear 5g

1 cup squash 3-9g

3 cups popped popcorn 4g

1 tbsp inulin 3g

Reference: Canadian Nutrient File

4. Veggies: the lost breakfast food

Would you be surprised if I told you that you probably don’t eat enough veggies? Most people don’t. It’s recommended that wom-

en eat a minimum of 5 servings a day, and men 7 servings a day. Studies consistently show improved physical and mental health in the people with the highest veggie intake.

One way to bump up your intake is by adding a veggie to your breakfast routine! Veggies have be-come the lost breakfast food in North America. It’s time for them to find their place at the breakfast table again!

the Challenge:

Instead of just a breakfast challenge, today’s chal-lenge is for the whole day. Keep track of your veg-gie intake. Did you meet the recommended mini-mum for your gender? A serving of veggies is equal to ½ cup of chopped fresh/cooked veggies, or 1 cup of leafy salad greens.

If you were hoping that this ebook would feature at least one article about your pee colour... well, urine luck!

One of the best (and easiest) predictors of ade-quate hydration is the colour of your urine! If it’s a light straw yellow, you’re hydrated. If it starts to look more amber, you haven’t been drinking enough wa-ter.

Most people will find that their urine is a little dark-er in the morning. After a whole night’s sleep, your body’s hydration levels need to be replenished. De-spite not taking in any fluids overnight, your body still needs to eliminate metabolic waste products and produce urine.

So it’s incredibly important to start your day by rehy-drating yourself!

I have good news for the coffee and tea lovers. We used to think that coffee and tea cause us to pee more, which doesn’t help hydration. More recent shows that the bodies of people who regularly con-sume caffeinated drinks adapt to the pee-stimulat-

5. all about hydration

ing effects of caffeine.

So if coffee or tea is part of your daily routine, you can count

it towards your fluid intake!

All other beverages (except alcohol) also contribute to your fluid intake.

Smoothies are a great way to increase your flu-id intake, along with some fruit and veggies, but I do feel they need to come with a warning label. Smoothies are generally high in sugar, and when you’re drinking your food it’s really easy to consume a lot of calories without realizing it. They’re so deli-cious and go down so quickly!

Smoothies are high in calcium, which sounds like a good thing, but can stop your body from absorbing iron. They’re also low in fat, which helps your body to absorb nutrients.

In other words, just don’t overdo it on smoothies!

the Challenge:

Aim to drink 1 litre of water before noon! It might sound simple but most people find this ends up be-ing quite a challenge!

After a full night’s sleep, your body has not received food for 8-14 hours (depending on your evening snack habits). Approximate-

ly four hours after eating a meal, your body enters what is called the fasted state. In this state it draws on your reserves of energy: stored glucose (in the form of glycogen), fatty acids, and amino acids from muscle breakdown. If you stay in this state too long, your body goes into preservation mode and lowers its metabolism.

Due to a lack of clear evidence, there’s currently great debate in the nutrition world about how long a fast needs to continue before it affects metabo-lism. Regardless, breakfast is still incredibly import-ant.

Our bodies have a built-in circadian rhythm, with an ebb and flow of various hormones that run on a 24 hour clock. Our bodies are designed to receive food when we wake up, as demonstrated by a recent study, which found that our bodies can handle high levels of glucose better in the morning than in the evening.

So a hearty breakfast can actually prevent the devel-opment of diabetes!

6. timing is keyFor some reason, us Westerners have our caloric intake flipped upside down. We eat the majority of our calories in the evening, when our body is more intolerant to higher levels of blood sugar.

There are other benefits to breakfast:• increased alertness and productivity throughout the day• leads to a healthier overall diet• decreased afternoon cravings and snacks

This is especially true with adequate protein intake.

So when should you have breakfast? Most nutrition experts recommend having your first meal of the day early, within 1 hour of waking up. You’ll reap the benefits of that meal sooner in your day, like in-creased alertness/energy, and you’ll find it easier to build breakfast into part of your wakeup routine. If you wait longer than an hour, you might end up get-ting busy with your day and forget to have break-fast.

the Challenge:

Does eating an early breakfast sound like an impos-sible task to you? If so, brainstorm possible solu-tions to ensure you get your breakfast in on time.

Examples:1. Set your alarm 15 minutes earlier.2. Prepare breakfast the night before to make it

more convenient in the morning.3. Complete other tasks you’d normally do in the morning the night before (set out clothes, make lunch, shower, etc.)

If you’re one of those people who just don’t feel hungry in the morning, try starting with a very small meal. Also be aware of your evening snacking, which would contribute to this phenomenon.

We’ve talked about when to eat breakfast and what to eat. Today we’ll be discussing where to eat. Healthy eating is so much

more than just the food we’re eating! Our environ-ments can work for our health, or against it. Some environments can cause us to eat more than we need. Even if we’re eating nourishing food, eating too much is still a detriment to our health.

Keep these location principles in mind when you’re eating breakfast:• Always eat sitting down (not grabbing bites to eat while you’re getting ready in the morning)• Don’t eat on the go (in the car, bus, train, etc)

These steps will help you to focus on your eating and listen in to your internal cues that are telling you that you’ve had enough to eat. When we’re distract-ed with other tasks, we can easily ignore the signals and blow right pass our fullness cues.

the Challenge:

Eat breakfast sitting at the table!

7. location, location, location

By now you’ve learned about the types of food that I highly recommend eating at breakfast:

• Anti-inflammatory foods• High protein choices• High fibre choices• Fluids to replenish hydration

I’m an optimistic and positive person, so I started by highlighting the good choices. But now I’ll have to be a Debbie Downer and talk about what you shouldn’t eat.

The following foods are very popular in the West but will only give you an initial boost of energy.

They won’t sustain you long enough to last 3-4 hours until your next meal or snack.

They are also fairly high in sugar or simple carbs, low in protein, and can contribute to chronic inflam-mation.

• juice• coffee or tea that’s full of cream and sugar• pastries, store-bought muffins, donuts, and baked goods made with white flour• breakfast cereals

8. what not to eat• breakfast sausages and bacon

Many people are surprised to hear that juice isn’t a great choice. It’s made out of fruits, so it must be good for you, right? Here’s some more reading on

why that isn’t the case.

the Challenge:

Reflect on how the breakfast choices in this ebook have made you feel. Has the return of your hunger been delayed 3-4 hours? Do you feel more alert and energized? If you weren’t a regular breakfast eater before this challenge or were relying on my list of “forbidden” foods, you might experience more of a drastic difference.

http://www.smartnutrition.ca/nutrition-2/is-juice-healthy-the-answer-may-surprise-you/

9. shopping guide

Greek Yogurt

Although Greek yogurt has gotten the reputation for having a high protein content, it’s important to check the label. Yogurt doesn’t have to have a minimum amount of protein in order to be called “Greek.” Some brands of Greek yogurt have less protein than regular plain yogurt!

Look for a plain Greek yogurt that contains at least 18g of protein per 175g (3/4 cup) serving. This translates to a minimum of 10g per 100g serving.

Pasteurized Egg Whites

These are found in a tetra-pak carton in the fresh egg section. The pasteurization process has made the egg whites safe to eat without further cooking. I don’t recommend eating raw egg whites that have been separated from the shells and yolks. They carry the risk of bacterial contamination that could make you sick.

Whey Protein Isolate

Whey is one of the two major types of protein found in milk. Greek yogurt is made by taking regular yo-

gurt, which contains both types of proteins, and straining off the excess liquid. The liquid contains the whey proteins. These can then be isolated fur-ther from the liquid and sold as a powder.

Look for a product that contains only the whey pro-tein isolate without any added flavours or sweeten-ers. Also beware that whey protein concentrate is a different product entirely. The concentrate contains less protein than the isolate.

Inulin

Inulin is a fibre extracted from vegetables, primarily Jerusalem artichoke and chicory root. It is a colour-less, tasteless powder that can be added to almost any food without affecting the flavour.

Inulin is a prebiotic. You’ve heard about probiotics (good bacteria in your gut that promotes health) but are you familiar with prebiotics? These are certain types of fibre that feed the good bacteria. When you feed the good bacteria, they grow stronger. If you’re feeding the good bacteria, you’re starving the bad bacteria.

Look for inulin in the fibre section of your pharmacy.

It can also easily be ordered online.

High fibre cereals

These are the only items that are explicitly not glu-ten free. They’re only included in the “bump it up” section as an option to increase fibre, for those who don’t need to follow a gluten-free diet.

The following brands pack the most fibre in one serving:

• Bran Buds = 13 g fibre per 30g serving• Fibre One Original = 14 g fibre per 30g serving

Flax seeds

These can be purchased whole, and ground in a cof-fee grinder as needed. If you purchased these pre-ground, make sure to buy it in a sealed bag. Once it’s opened, keep it in the freezer. Ground flax can oxidize easily and go rancid rather quickly.

The recipes

OatmealMocha Coconut OatsCarrot Cake OatsVanilla Pear OatsPeanut Butter Banana OatsPumpkin Pecan Oats

Egg DishesRoasted Veggie Cottage PieSouthwestern Scrambled EggsGreek Baked Omelette

SmoothiesPumpkin Almond Spice Chocolate Peanut ButterPeaches ‘n’ CreamStrawberry LemonadePurple MonsterVegan Strawberry Mango ColadaCranberry Zinger

MuesliMaple MuesliChocolate Covered AlmondOatmeal Raisin Cookie

Smoothie BowlsGreen Smoothie Bowl with Hemp HeartsCashew Colada

Overnight OatsVegan Peanut Butter AppleCinnamon Raisin

Cottage CheeseBlueberry Almond PancakesDouble Apple Spiced Cottage Cheese

OtherGreek Yogurt with Berries and Hemp Hearts

Mocha Coconut oatsServes 6

2 cups rolled oats

4 cups milk

1/4 cup brown sugar

2 eggs

1/4 cup cocoa

1 tbsp instant coffee

1/4 cup ground flax seeds1/3 cup unsweetened flaked coconut

In a medium sized pot, heat the rolled oats, milk, and brown sugar over medium high

heat. Once the oats are cooked, crack the eggs into the pot and quickly stir the eggs

in. Keep stirring vigorously for one minute until the eggs are cooked. Turn the heat off

and stir in the cocoa, instant coffee, ground flax seeds, and coconut.

Nutrition Information

Calories: 480

Fat: 17g

Carbohydrates: 65g

Fibre: 10.5g

Sugar: 22.5g

Protein: 21.5ghow to bump it up

Drinking 1 cup of milk will bump

up the protein to 30.5 g

Adding 2 scoops of whey protein

isolate will bump up the protein to

31.5g per serving

Carrot Cake oatsServes 6

2 cups rolled oats

4 cups milk

1/4 cup brown sugar

2 eggs

2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp cardamom

1/4 tsp ginger

1 large carrot, shredded

1/3 cup ground walnuts

1/4 cup cream cheese

1/4 cup ground flax seeds1/2 cup raisins




and stir in the remaining ingredients.


Calories: 385

Fat: 14g

Carbohydrates: 53g

Fibre: 6.5g

Sugar: 23g

Protein: 15g

how to bump it up

Adding 1 tbsp of chia seeds to

each portion will bump up the

fibre to 10.5g

Eating 1/2 cup of cottage cheese

alongside will bump up the pro-

tein to 29g

vanilla pear oatsServes 6

2 cups rolled oats

4 cups milk

1/4 cup brown sugar

2 eggs

1/4 cup ground flax seeds4 small pears, diced

1 tsp vanilla powder OR 1 tbsp liquid

extract




and stir in the flax seeds, pears and vanilla.


Calories: 337

Fat: 8g

Carbohydrates: 54g

Fibre: 7.5g

Sugar: 24g


Adding half a scoop of whey pro-

tein isolate to each serving will

bump up the protein to 25.7g

Using 6 pears instead of 4 will in-

crease the fibre to 9g per serving

PB banana oatsServes 6

2 bananas

2 cups rolled oats

4 cups milk

2 eggs

1/4 cup ground flax seeds1/2 cup peanut butter

In a small bowl, mash the bananas with a fork until smooth. In a medium sized pot,

heat the rolled oats, milk, and bananas over medium high heat. Once the oats are

cooked, crack the eggs into the pot and quickly stir the eggs in. Keep stirring vigor-

ously for one minute until the eggs are cooked. Turn the heat off and stir in the flax seeds and peanut butter.


Calories: 421

Fat: 19g

Carbohydrates: 47g

Fibre: 7g

Sugar:15.5g





Adding 1 tbsp inulin to each serv-

ing will bump up the fibre to 10g

pumpkin pecan oatsServes 6

2 cups rolled oats

1/4 cup brown sugar

4 cups milk

2 eggs

1/4 cup ground flax seeds1/2 cup pumpkin puree

1/3 cup chopped pecans

1 tsp cinnamon

1/4 tsp ginger

1/4 tsp nutmeg

1/2 cup shelled pumpkin seeds



in. Keep stirring vigorously for one minute until the eggs are cooked. Turn the heat

off and stir in the flax seeds, pumpkin puree, ground or chopped pecans, and spices. Top each bowl with 2 tbsp of pumpkin seeds.


Calories: 393

Fat: 18g

Carbohydrates: 44g

Fibre: 7g

Sugar:16g

Protein: 17.5g

how to bump it up




Adding 1 tbsp inulin to each serv-

ing will bump up the fibre to 10g

roasted veggie cottage pieServes 6

2 cups cottage cheese

10 oz zucchini, shredded

1 cup cherry tomatoes, halved

2 red peppers

1 cup shredded mozzarella

1/3 cup parmesan cheese

1/4 cup chopped fresh basil OR 2 tsp

dried basil

4 eggs

1/2 cup egg whites

1/2 tsp onion powder

To drain some of the extra moisture out, place the cottage cheese in a fine mesh strainer over a bowl. Place the zucchini on a clean tea towel and pat to dry. Try to get

rid of as much extra moisture as possible. Place the cherry tomatoes and red pep-

pers on a baking sheet. Roast at 400 until they turn brown (about 20 minutes). Put

the red peppers in a bowl and cover with plastic wrap. Once cool, remove the peel

and core. Chop into bit size pieces. Heat oven to 350 degrees Fahrenheit. Mix all the ingredients together in a bowl and place in a greased 9x9 pan. Bake for 35-40 min-

utes.


Calories: 229

Fat: 11g

Carbohydrates: 9g

Fibre: 1.5g

Sugar:6.5g

Protein: 23.5g

how to bump it up

Drinking 1 cup of milk will bump

up the protein to 32.5g

Eating a pear alongside will

bump up the fibre to 6.5g

southwesternScrambled eggsServes 3

1 tbsp canola oil

1 onion, diced

1 red pepper, diced

4 cloves garlic, minced

2 tsp chili powder

1 tsp cumin

1/2 tsp salt

1 1/2 cups cooked black beans

5 eggs

1/2 cup egg whites

1/2 cup shredded cheddar cheese

Heat the oil in a large skillet over medium heat. Add the onion and red pepper. Sau-

te until onions are soft. Add in the garlic, chili powder, cumin, salt, and black beans.

Cook one minute. Crack in the eggs and the egg whites. Scramble fry until the eggs

are cooked. Spirinkle with cheese and place skillet under the broiler until the cheese

is bubbly.


Calories: 429

Fat: 20.5g

Carbohydrates: 34.5g

Fibre: 8.5g

Sugar: 5.5g

Protein: 28.5g

how to bump it up

The protein and fibre content is already high. No need to bump it

up in this recipe!

greek baked omeletteServes 4

1/2 cup milk

1/2 cup egg whites

5 eggs

1 tbsp canola or olive oil

1/2 cup diced red onion

1 red pepper, diced

4 cloves garlic, minced

1 tsp oregano

1/2 tsp salt

1 tsp lemon juice

1 cup fresh spinach leaves

1/2 cup feta cheese crumbles

3/4 cup shredded mozzarella cheese

Preheat oven to 375 degrees Fahrenheit. Whisk the milk, egg whites, and eggs to-

gether. Set aside. Heat the oil in an oven proof skillet over medium low heat. Add the

onion, red pepper, garlic, oregano, and salt. Sautee until the onions are soft. Add in

the lemon juice and spinach. Stir until the spinach has wilted. Stir in the feta cheese

crumbles. Pour the egg mixture on top of the veggies. Bake in preheated oven for 20 minutes. Remove pan from oven and sprinkle the top with the mozza cheese. Return

to oven for another 10 minutes.


Calories: 278

Fat: 19g

Carbohydrates: 8.5g

Fibre: 1g

Sugar: 4g

Protein: 19g

how to bump it up

Dividing the recipe into 3 serv-

ings instead of 4 bumps up the

protein to 25.5g

Eating a cup of blueberries along-

side bumps up the fibre to 5 g

Pumpkin spice Almond SmoothieServes 1

1 banana (cut into chunks and

frozen)

2 tbsp almond butter

½ cup milk

1/3 cup pumpkin puree

½ tsp cinnamon

¼ tsp nutmeg

2 tbsp instant skim milk powder

Place all ingredients in a blender. Turn on low and then slowly turn up to high speed.

Blend until smooth.Adapted from The Blonde Vegan


Calories: 419

Fat: 21.5g

Carbohydrates: 50g

Fibre: 5.5g

Sugar:27g

Protein: 14g

how to bump it up

Adding a 1/2 scoop of whey pro-

tein isolate bumps up the protein

to 25g

Adding a 1/4 cup of All-bran buds

bumps up the fibre to 12.5g

http://www.theblondevegan.com

Chocolate Peanut Butter SmoothieServes 1

1 banana (cut into chunks and

frozen)

3 tbsp cocoa

2 tbsp peanut butter

1 tbsp honey (optional)

¾ cup plain greek yogurt

¾ cup milk


Blend until smooth.


Calories: 305

Fat: 11g


Fibre: 5g

Sugar:17.5g

Protein: 27g

how to bump it up

Using 3 tbsp peanut butter in-

stead of 2 bumps up the protein

to 31g

Adding 1 tbsp of inulin bumps up

the fibre to 8g

peaches ‘n Cream SmoothieServes 1

1 (generous) cup frozen peach slices

1/2 cup cottage cheese

1/2 cup orange juice

1/4 cup milk

1/4 tsp vanilla powder or 1 tsp extract1 tablespoon hemp hearts


Blend until smooth.


Calories: 295.5

Fat: 7.5g


Fibre: 4.5g

Sugar: 31g

Protein: 22g

how to bump it up

Adding a 1/2 scoop of whey

protein isolate will bump up the

protein to 33g

Adding 1 tbsp of chia seeds will


strawberry LemonadeSmoothieServes 1

1 1/2 (generous) cups frozen straw-

berries

2 tbsp chia seeds

1 cup pasteurized liquid egg whites

juice from half a lemon (1 1/2 tbsp)


Blend until smooth.


Calories: 313.5

Fat: 7.5g


Fibre: 14g

Sugar: 15g

Protein: 29.5g

how to bump it up

This recipe is already high in pro-

tein and fibre... no need to bump it up!

purple monsterSmoothieServes 2

1/2 cup pasteurized egg whites

2 packed cups of fresh spinach

1.5 cups frozen blueberries

½ cup flavoured yogurt

1 tbsp frozen orange juice

concentrate

2 tbsp ground flax seeds1 cup milk

Place all ingredients in a blender. Turn on low and then slowly up to high speed.

Blend until smooth.


Calories: 268

Fat: 6.5g

Carbohydrates: 39g

Fibre: 6.5g

Sugar: 29.5g

Protein: 16g

how to bump it up

Consuming two servings instead

of one will bump up the protein to

32g and the fibre to 13g

vegan strawberry mango coladaServes 1

1 cup sliced frozen strawberries

1 cup diced frozen mango chunks

150g extra firm tofu1 banana

1 1/3 cups fresh coconut milk (NOT

canned, use the one in a carton

found in the refrigerator section)


Blend until smooth.Note: this may not turn out smooth if a high powered blender is not used.


Calories: 381

Fat: 25.5g


Fibre: 9g

Sugar: 26.5g

Protein: 14g

how to bump it up

Increasing the protein in vegan

recipes is difficult. One option is to purchase a vegan protein

powder.

cran zinger smoothieServes 1

1 cup frozen strawberry slices

3/4 cup frozen cranberries

2 tbsp frozen orange juice concen-

trate


1 inch cube of fresh beet (optional:

the flavour is strong)


Blend until smooth.


Calories: 240

Fat: 0.4g


Fibre: 6.5g

Sugar: 26g


Increasing the recipe by 1.5x will bump up the protein to 31g



maple muesliServes 1

1 tsp butter or coconut oil

2 tbsp chopped walnuts

2 tbsp shelled pumpkin seeds

2 tsp maple syrup

1/4 cup rolled oats

1 tbsp ground flax seed2 tsp chia seeds

1/2 cup milk of choice

Melt the butter in a small frying pan over medium low heat. Add in the walnuts and

pumpkin seeds. Stir occasionally until the nuts are fragrant and just starting to turn a

golden brown. Add in the maply syrup, and stir. While the nuts and seeds are toast-

ing, combine the oats, flax seeds, chia seeds in a bowl. Top with the nuts and seeds once they are toasted. Pour milk over and eat with a serving of fruit.


Calories: 576

Fat: 37.5g

Carbohydrates: 44g

Fibre: 11g

Sugar: 15.5g

Protein: 22g

how to bump it up

Drinking a glass of milk alongside

will bump up the protein to 31g

chocolate covered almond muesliServes 4

1 tsp butter

1/2 cup whole almonds

1/4 cup shelled pumpkin seeds

1/4 cup shelled sunflower seeds1/4 cup chocolate chips

2 tbsp chia seeds

1 1/3 cups rolled oats

1 1/3 cup milk (use vegan option, if

you so choose)

Melt the butter over medium low heat in a frying pan. Add the almonds, pumpkin

seeds, and sunflower seeds. Heat until nuts and seeds are fragrant and just starting to turn a golden brown. Stir occasionally. In each of four cereal bowls, place 1/3 cup

oats, 1 tbsp chocolate chips, 1/2 tbsp chia seeds, 1/4 cup of the nut/seed mixture, and 1/3 cup milk.


Calories: 459

Fat: 26.5g

Carbohydrates: 44g

Fibre: 10g

Sugar: 11g

Protein: 17g

how to bump it up


will bump the protein up to 26g

oatmeal raisincookie muesliServes 4

1 tsp butter or coconut oil

3/4 cup chopped walnuts

1/4 cup shelled sunflower seeds2 tbsp chia seeds

1 tbsp brown sugar

dash of salt

1 1/3 cups rolled oats

1/4 cup raisins

1 1/3 cup milk (use vegan option, if

you so choose)

Melt the butter over medium low heat in a frying pan. Add the walnuts, sunflower seeds, chia seeds, brown sugar, and salt. Heat until nuts and seeds are fragrant and

just starting to turn a golden brown. Stir occasionally. In each of four cereal bowls,

place 1/3 cup oats, 1 tbsp raisins, 1/4 cup of the nut/seed mixture, and 1/3 cup milk.


Calories: 444

Fat: 25g


Fibre: 8.5g

Sugar: 13.5g

Protein: 14g

how to bump it up


with bump up the protein to 25g

green smoothie bowl with hemp heartsServes 2


2 packed cups of fresh spinach

1 cup frozen green grapes

1 cup frozen pineapple chunks

1 cup Greek yogurt

2 tbsp hemp hearts

1 cup coconut milk (NOT canned, use

the one in a carton found in the refrig-

erator section)


Blend until smooth. Pour in a bowl and top with more hemp hearts, if desired.


Calories: 323

Fat: 7.5g


Fibre: 6g

Sugar: 30g

Protein: 25.5g

how to bump it up

Adding 3 tbsp of hemp hearts

instead of 2 will bump up the pro-

tein to 29g and the fibre to 7g

cashew coladasmoothie bowlServes 2

1 1/2 cups frozen pineapple chunks

1 cup frozen mango chunks

1/2 cup cashews

200g extra firm tofu1 1/2 cups coconut milk (from the

fridge section, NOT canned)


Blend until smooth. Pour in a bowl and top with more cashews, if desired.


Calories: 427

Fat: 28g


Fibre: 5g

Sugar: 26.5g

Protein: 21g

how to bump it up



powder.

Adding 1 tbsp chia seeds to each

serving will bump up the fibre to 9g

vegan Peanut ButterApple Overnight OatsServes 8

2 cups vanilla soy beverage

100g extra firm tofu cup peanut butter

3 cups oats

¾ cup raisins

2 large apples, diced

Combine all ingredients in a large bowl and place in fridge to set.

Oats are ready in a minimum of 10 minutes. Best if made the night before.


Calories: 464

Fat: 21g

Carbohydrates: 59g

Fibre: 7.5g

Sugar: 22g

Protein: 17.g



powder.

how to bump it up

Cinnamon Raisin Overnight oatsServes 8

3 cups oats

6 tbsp ground flax1⁄2 cup unsweetened coconut flakes 3⁄4 cup raisins

1 tbsp cinnamon

3 apples, cored and diced

3 cups milk

1 cup greek yogurt

Combine all ingredients in a large bowl and place in fridge to set.

Oats are ready in a minimum of 10 minutes. Best if made the night before.


Calories: 355.5

Fat: 10g

Carbohydrates: 55g

Fibre: 8.5g

Sugar:20g

Protein: 13.5g

how to bump it up

Eating a hardboiled egg along-

side will bump up the protein to

20.5g

Adding 1 tbsp of inulin to each

serving will bump up the fibre to 11.5g

blueberry almondpancakesServes 6

1 cup cottage cheese

1/4 cup brown sugar

1 tsp vanilla

2 eggs

1/2 cup egg whites

1/4 cup almond butter

3 tbsp coconut oil, melted

2 cups oats

1/2 cup tapioca starch*

2 tbsp ground flax seeds1 1/2 cups blueberries (fresh or de-

frosted from frozen)

Preheat a skillet over medium low heat. With an electric mixer, whip the cottage cheese to break up the chunks. Add in the brown sugar, vanilla, eggs, egg whites,

almond butter, and coconut oil. Mix until well combined. Add in the oats, starch, and flax. Stir until just mixed. Fold in the blueberries. Drop by spoonfuls onto heated and greased griddle. Flip when bottom turns a golden brown. Cook on other side until it

also turns a golden brown.

*you can also substitute cornstarch, gf flour mix, or wheat flour if you are not eating gluten free


Calories: 422

Fat: 18.5g

Carbohydrates: 49g

Fibre: 6g

Sugar:11g

Protein: 16g

how to bump it up

Topping each serving with 1/2

cup of cottage cheese will bump

up the protein to 30g.

Adding a 1/4 cup of chia seeds to

the batter will bump up the fibre to 8g per serving.

double applespiced cottage cheeseServes 2

1 cup cottage cheese

1/2 cup plan Greek yogurt

1/3 cup apple butter

1 large apple

1/2 tsp cinnamon

Stir together the cottage cheese, yogurt, apple butter, and cinnamon. Chop the apple

into bite size pieces and stir into the mixture.


Calories: 289.5

Fat: 1.5g


Fibre: 3.1g

Sugar: 34g

Protein: 27.5g

how to bump it up


bump up the fibre to 7g

greek yogurt with berriesand hemp heartsServes 1

3/4 cup plain greek yogurt

3/4 cup fresh or frozen berries

3 tbsp hemp hearts

Scoop the yogurt into a cereal bowl. Top with berries and hemp hearts.


Calories: 350

Fat: 13g

Carbohydrates: 27g

Fibre: 7g

Sugar: 19g

Protein: 29g

how to bump it up


bump up the fibre to 11g

protein power - Smart Nutrition€¦ · she founded Smart Nutrition, an evidence-based website...

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Transcript of protein power - Smart Nutrition€¦ · she founded Smart Nutrition, an evidence-based website...