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Pump Up the Protein
Most fad diets are only good for one thing: teaching us what not to do when we’re trying to lose weight. But sometimes, even the craziest weight loss program yields a morsel of wisdom. Case in point: the low carb, high protein trend that peaked a few years ago. Thanks to our carbophobia, we’ve started to appreciate the importance of lean protein in a balanced diet. Whether or not your goal is weight loss, if you’re trying to build or maintain muscle and burn fat, it’s crucial that you get enough protein. Not only that—protein is a valuable source of energy, and promotes a healthy immune system.
Recent research, though, suggests that many people aren’t meeting the current recommendations for protein, 17 to 21 percent of total calories. Including protein with each meal will help you meet your quota—and these recipes will get you there deliciously.
Mini Ricotta Cheesecakes with Berries
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Ingredients
Mini Cheesecakes:
2 cups part-skim ricotta cheese
1 cup (8 ounces) light cream cheese
1⁄2 cup plain 2% Greek-style yogurt or plain yogurt
1⁄2 cup maple syrup
3 large egg whites
1 large whole egg
2 teaspoons pure vanilla extract
Cooking spray
Berry Compote:
1 cup blackberries
1 cup blueberries
1 cup raspberries
1-2 tablespoons honey
2. For cheesecakes: Coat 4 mini-muffin pans (12 muffins each pan) with cooking spray. Add all ingredients to a blender jar or the bowl of a food processor. Blend or process just until smooth. There will be about 5 cups of batter. Divide batter among the prepared pans. The batter will come to the top of the cups. Bake for 20 minutes. Cool completely. Chill completely before removing from pans. (Cheesecakes will fall slightly.)
3. For compote: Place berries and honey in medium saucepan. Cook 5 minutes. To serve, place 2 cheesecakes on each plate. Top with compote. Makes 24 cheesecakes.
Recipe by Cheryl Forberg; from Spry Kitchen, Oct. 2008, "Pump Up the Protein"
Spicy Turkey Kabobs
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Ingredients
1⁄2 cup uncooked bulgur
1 1⁄2 cups boiling water
1 1⁄4 pounds lean ground turkey (7 percent fat)
1⁄2 cup finely chopped yellow onion
1 tablespoon finely chopped garlic
1 tablespoon finely chopped mint
2 teaspoons ground cumin
1 teaspoon ground coriander
1⁄2 teaspoon ground mustard
1 teaspoon salt
1⁄2 teaspoon ground black pepper
12 skewers (6 inches each)
2. Preheat oven to 400°F. Thread 3 meatballs per skewer, leaving about 1⁄2” between each meatball. Place skewers on nonstick baking sheet. Bake for 8-10 minutes, or until no longer pink. To serve, place 2 skewers on each plate. Serve with cucumber and tomato and hummus.
Got leftovers? Try a kabob sandwich: Place 3 meatballs in a small whole wheat pita with shredded lettuce and tomato slices.
From Spry Kitchen, Oct. 2008, "Pump Up the Protein" Kabob recipe adapted from Prevention Positively Ageless A 28-Day Plan for a Younger Slimmer, Sexier You © 2007 by Cheryl Forberg. Permission granted by Rodale, Inc., Emmaus, PA 18098.
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Stock up on Swiss chard to get a dose of heart-healthy fiber, bone-building vitamin K and more. Substitute it for spinach in any recipe.
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