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October 16, 2018by zu9ws0

Most Americans get enough protein in their diets, but there are some people for whom additional protein is needed or who might have to work a little bit harder to meet their daily and weekly needs. For some, it may be difficult to consume enough protein due to a decreased appetite or interest in eating, while others choose to increase their intake specifically to encourage growth and development.  Some lifestyles and dietary patterns also require more creativity in meal planning and cooking to make sure protein needs are met.

Who can benefit from additional protein?

Children who are underweight are in need of a nutrient-rich diet. Allowing them to consume empty calories from less healthy foods will help with weight gain, but will not give them the proper nutrients needed to keep them healthy during growth. Healthy sources of protein can aid in both growth and muscle development.

Bodybuilders or those performing resistance training or strenuous endurance exercises also need more protein. The protein is used to help repair and rebuild the muscles that have been damaged during a workout. Without enough protein, the muscles will not have the building blocks necessary for recovery and growth.

Older individuals require more protein as well. Beyond age 14, the Recommended Dietary Allowances for protein remain the same, and therefore do not reflect the increased protein need of older individuals. However, it is known that as individuals age muscle loss increases and muscle growth decreases. This muscle loss is known as sarcopenia and begins around the age of 50. The rate of muscle loss can be slowed by incorporating good quality protein accompanied by physical activity.

Vegetarians and/or Vegans need to plan their meals carefully to make sure that they get enough protein.  Without the concentrated proteins found in animal products, those following vegetarian diets need to make sure that they are having enough of the plant-based proteins they rely on to meet their needs.

So how can you get more protein into your meals?  Look for as many ways as possible to add it in creatively to every meal, including dessert.   Adding protein to desserts will increase the overall protein content of your food, helping you meet your daily goal. It also means you don’t have to worry about relying on protein-heavy main courses because your dessert will be just as satisfying. The protein added to your desserts will also help replace some of the processed sugars and flour commonly used. This will cut down those extra calories, and keep you feeling great by satisfying your cravings in a more nutritious way.

Three great ways to add protein to desserts are with the use of tofu, beans, and Greek yogurt.

Tofu is made from soybeans and is a great complete protein source, containing all 9 essential amino acids. It is an excellent source of calcium and iron. Tofu comes in multiple textures (extra firm, firm, and soft) and the different textures have varied uses. The extra firm and firm tofu can be used in a stir fry, baked, grilled, fried, or crumbled. Soft tofu has a creamier texture that is easy to blend, making it a great substitution for higher fat dairy products. Silken tofu stars in these recipes for Mexican Chocolate Pudding (recipe below) and Mind-Blowing Vegan Chocolate Pie from the blog Pinch of Yum for a great dairy-free alternative with a lower saturated fat content.

Beans such as chickpeas and black beans are as healthy as they are economical. They contain protein, fiber, B vitamins, folate, and antioxidants. These rich Black Bean Brownies from the Chocolate-Covered Katie blog and my Chocolate Chip Chickpea Cookie Dough Bites (recipe below) are a must-try!

Plain Greek yogurt contains less sugar and about two times more protein than regular yogurt. It is also packed with probiotics, the good bacteria in your gut that help out your digestive system. Nonfat plain Greek yogurt can be swapped for high-fat ingredients in recipes, such as cream cheese, sour cream, or mayonnaise. This will not only cut calories, but it will reduce the saturated fat content as well, while adding a significant amount of protein. Check out my mother’s recipe for rich Greek Yogurt Cheesecake and Cook Learn Live’s delicious Yogurt Blueberry Fool, both made with nonfat plain Greek yogurt.  Both recipes are below.

Enjoy these satisfying and delicious protein-packed treats. I find that the best feeling is to eat something that tastes amazing, and is also nutritionally good for you. Warning: These recipes may end up replacing your classic dessert recipes. Feel free to try substituting these ingredients into your favorite recipes to see what dessert variations you can come up with!

Guest Author Yocheved Millman, MS, is a dietetic intern at Hunter College School of Public Health. She loves experimenting with healthy cooking and baking in her spare time.

RECIPES

Mexican Chocolate (Tofu) Pudding

Rich, dark chocolate. Very little sugar. A pinch of chili powder. Easy to make in the blender when chocolate cravings strike. Oh, and dairy free thanks to silken tofu.
Servings 5 servings
Calories 295 kcal

Ingredients

  • 1/2 cup sugar OR 1/3 cup agave nectar or honey
  • 1 # low fat silken tofu
  • 8 oz high-quality bittersweet or semisweet chocolate melted
  • 1 tsp. vanilla extract
  • 1 1/2 tsp. ground cinnamon
  • 1/2 tsp. chili powder or more to taste
  • Chocolate shavings optional

Instructions

  1. If using the sugar combine it in a small pot with 3/4 cup water; bring to a boil and cook until sugar is dissolved, stirring occasionally. Cool slightly. Skip this step if you are using the agave nectar or honey.
  2. Put the chocolate in a glass or plastic microwave-safe bowl. Cook for 1 minute on high power, then remove the bowl and stir the chocolate until it is completely melted. It may be necessary to return the bowl to the microwave and cook for an additional 15 to 30 seconds at a time to help speed the melting.
  3. Put the tofu, sweetener, vanilla, spices, and melted chocolate into a blender and purée until completely smooth, stopping machine to scrape down its sides if necessary. Divide among 4 to 6 individual ramekins and chill for at least 30 minutes. If you like, garnish with chocolate shavings before serving.
Nutrition Facts
Mexican Chocolate (Tofu) Pudding
Amount Per Serving
Calories 295 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 7g 35%
Sodium 34mg 1%
Potassium 292mg 8%
Total Carbohydrates 43g 14%
Dietary Fiber 4g 16%
Sugars 39g
Protein 7g 14%
* Percent Daily Values are based on a 2000 calorie diet.

 

Chocolate Chip Chickpea Cookie Dough Bites

This recipe is a delicious treat that is packed with a variety of healthy nutrients and contains no flour, eggs, or oil. The chickpeas and nut butters provide a great source of fiber and protein, and the flaxseeds provide heart-healthy omega-3’s. The batter bakes up nicely into rounded cookie bites with gooey centers, or just eat it by the spoonful!
Course Dessert, Snack
Keyword chickpeas, chocolate chips, cookie dough, dairy free, egg free, flax, gluten free, nuts, protein
Prep Time 12 minutes
Cook Time 18 minutes
Total Time 30 minutes
Servings 15 (2 Cookie Dough Bites or 2 Tbsp. Dough)
Calories 173 kcal

Ingredients

  • 1 15 oz. can of chickpeas drained and rinsed
  • 3 tablespoons almond butter
  • 3 tablespoons peanut butter
  • ¼ cup honey
  • 2 tablespoons flaxseed meal ground flaxseeds
  • 1/2 tablespoon vanilla extract
  • Pinch of salt
  • 1/4 cup mini semisweet chocolate chips

Instructions

  1. Combine all ingredients except the chocolate chips in a food processor or high-speed blender and blend/pulse until well combined. Use a spatula to scrape the sides down and blend for another minute, checking the batter to make sure that there are no chunks or pieces of bean skin visible. The finished dough should be very soft and sticky.
  2. Transfer the dough to a bowl, fold in the chocolate chips, and refrigerate for 30 minutes.  The dough can be eaten as is or shaped into balls for baking or freezing.

  3. To bake, preheat oven to 350 ˚F. Use a 2-inch scoop or a tablespoon to portion the cookie dough. Drop the dough onto a parchment lined sheet pant, rolling the dough into balls if desired. Place cookie sheet in the center of the oven and bake for 15-18 minutes, until the bottoms are golden brown. The cooke bites should be slightly firm on the outside but still soft to the touch. Remove the tray from the oven and let the cookie bites cool on the tray.
  4. To freeze, shape the dough into balls as for baking and place on a lined sheet pan. Place the tray in the freezer until the dough is firm. The dough balls can then be stored in a zip top bag or airtight container. Frozen dough balls can be eaten as is or baked directly from the freezer following the baking instructions above.

Recipe Notes

  • Make mini cookie bites by using a 1-inch scoop or a heaping, rounded teaspoonful of dough.  Bake for 12-14 minutes.
  • For a stronger peanut flavor, feel free to substitute some or all of the almond butter with peanut butter.
  • For a lower fat option, 3 tablespoons powdered peanut butter with 1.5 tablespoons of water works well in place of the regular peanut butter.
  • The honey can be substituted with equal amounts of other sweeteners such as maple syrup or stevia.
Nutrition Facts
Chocolate Chip Chickpea Cookie Dough Bites
Amount Per Serving (2 bites (or 2 Tbsp. dough))
Calories 173 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Sodium 21mg 1%
Potassium 229mg 7%
Total Carbohydrates 25g 8%
Dietary Fiber 6g 24%
Sugars 10g
Protein 6g 12%
Vitamin C 2%
Calcium 3%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.

 

Greek Yogurt Cheesecake Bites

These light and creamy cheesecake bites are the perfect size for dessert. You would never guess, but these bites are packed with protein from Greek yogurt with absolutely no compromise on taste or texture. This recipe is made with a heart-healthy nut crust, making it gluten free, as well as a great addition to your Passover menu!
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 15 Cheesecake Bites
Calories 174 kcal
Author Malka Millman

Ingredients

Crust:

  • 1 egg white
  • 1 ½ cups ground pecans
  • 1 tbsp sugar

Filling:

  • 1 8 oz package reduced-fat cream cheese at room temperature
  • 1 ½ cups plain nonfat Greek yogurt
  • ¾ cup sugar
  • 2 eggs
  • 1 tsp vanilla
  • ¼ cup + 2 tablespoons fat-free milk
  • 1 tablespoon potato starch or arrowroot

Instructions

  1. Preheat the oven to 325 ℉. Using two standard muffin tins pans, line 15 cups with paper cupcake liners. Spray the insides with cooking spray and set aside.
  2. In a bowl, use an electric mixer on high speed to beat the egg white until stiff. Fold in the ground nuts and sugar. Press a spoonful of the nut mixture into the bottom of each cupcake liner. Bake for 10 minutes, then take the muffin tins out of the oven to cool.
  3. In a mixing bowl, use an electric mixer on medium speed to beat the cream cheese, Greek yogurt, and sugar until smooth. Add the eggs, beating in one at a time, and the vanilla and make sure all is well combined. In a smaller bowl, combine the potato starch or arrowroot with the milk and mix until dissolved to prevent lumps. Add the milk mixture to the mixing bowl and beat until completely smooth.
  4. Distribute the filling into the prepared crusts in the cupcake pan. Bake for 30 minutes, or until the centers are mostly set. It is ok if they are still a little bit soft at the very center when the pan is removed from the oven. They will harden as they cool.
  5. Allow the cheesecake bites to cool off completely in the muffin tin, then refrigerate until served.

Recipe Notes

Feel free to substitute any other nuts for the ground pecans in the nut crust. Try walnuts or almonds.

For those with a nut allergy, or for an even lower fat option, the nut crust can be omitted completely.

Feel free to decorate the top of the cheesecake bites with berries, fruit, or nuts for a decorative look.

This recipe also works well as a whole cheesecake. For a 9-inch round pan, double the recipe and increase the baking time to 1 hour.

Nutrition Facts
Greek Yogurt Cheesecake Bites
Amount Per Serving
Calories 174 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 2g 10%
Cholesterol 31mg 10%
Sodium 93mg 4%
Potassium 138mg 4%
Total Carbohydrates 15g 5%
Dietary Fiber 1g 4%
Sugars 13g
Protein 5g 10%
Vitamin A 2.6%
Vitamin C 0.1%
Calcium 6.4%
Iron 2.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

Yogurt Blueberry Fool

This is a simple and delicious dessert made with lightly sweetened blueberries combined with a whipped cream and high-protein yogurt base. It’s also a great way to get in an extra serving of antioxidant-rich fruit, while limiting added sugars. Serve in individual stemmed glasses with some fresh berries and a spoonful of lemon curd on top for a fast, elegant dessert presentation—or feel free to make it all in one glass bowl and serve family style!
Prep Time 15 minutes
Total Time 15 minutes
Servings 4
Calories 229 kcal
Author Cook Learn Live

Ingredients

  • 2 cups blueberries
  • 2 tablespoons water
  • 1 tablespoon honey
  • 1 cup nonfat plain Greek yogurt
  • 2/3 cup heavy cream

Instructions

  1. Combine the blueberries, water, and honey to a small saucepan. Warm over low heat, then simmer until just starting to soften and burst, about three to five minutes. Crush the berries roughly with a fork, leaving some whole, and allow to cool.
  2. When the blueberry mixture has cooled, combine it with the Greek yogurt in a bowl.
  3. Beat the cream with an electric mixer until peaks form. Gently fold the whipped cream into the berry and yogurt mixture, leaving noticeable swirls. Separate into four single-serve dishes. Serve immediately or allow to set in the refrigerator for 1 hour before eating.

Recipe Notes

Feel free to substitute other fresh berries as available, or to combine the blueberries with strawberries, raspberries, or blackberries to taste.

Fresh berries not in season?  Substitute frozen berries in equal amounts, but omit the added water in the first step.

Nutrition Facts
Yogurt Blueberry Fool
Amount Per Serving
Calories 229 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 9g 45%
Cholesterol 57mg 19%
Sodium 37mg 2%
Potassium 170mg 5%
Total Carbohydrates 18g 6%
Dietary Fiber 1g 4%
Sugars 13g
Protein 7g 14%
Vitamin A 12.5%
Vitamin C 9%
Calcium 9.5%
Iron 1.1%
* Percent Daily Values are based on a 2000 calorie diet.

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August 13, 2018by zu9ws0

Breakfast Basics was one of the classes in our recent Feed Your Family Right series.  We covered what it takes to build a healthy breakfast and try out a few recipes for delicious, nutritious, and easy to prepare ways to start the day.  Here’s a sneak peek at what we discussed about oatmeal, including some ideas for fast and easy prep!

Oatmeal is a great way to start your day.  Filling and warm, it can really keep you going through your morning.  Studies have shown that beta-glucan, the soluble fiber in oats, can help to lower LDL cholesterol and to slow down digestion time, helping with glucose control.  The insoluble fiber in the oats fills you up and reduces hunger cravings for hours after eating. Oatmeal is inexpensive and gluten free (those with celiac – make sure that your package says so), and can be the perfect blank canvas for your favorite fruits and flavorings.

Do you love homemade oatmeal but lack the time in the morning to make it fresh every day? Don’t reach for a packet of the sugary stuff, try our two hints for advance preparation and enjoy a warming bowl in as little as two minutes.

  • If you have a favorite oatmeal recipe or brand already, make a large batch and freeze in individual containers.  Take one out of the freezer and place into the fridge before you go to bed, and then zap it in the microwave in the morning for about 90 seconds at high power.  Stir to make sure that the oatmeal is fully heated and then top as desired.
  • Don’t want to even wash a pot?  Try overnight soaked oatmeal instead.  Place equal amounts by volume of old-fashioned oats and your liquid of choice (water, milk, or a milk replacer such as almond or coconut milk) into a container with a lid, stir to combine, cover and refrigerate overnight.  In the morning, scoop out your serving into a bowl, heat for 60 to 90 seconds, and serve with your choice of toppings.

Ingredients for today’s batch of overnight oatmeal – equal volumes of old fashioned rolled oats and almond milk.
Want some ideas for topping your oatmeal?  Think fruit, nuts, and seeds and try to stay away from a lot of sugary sweet toppings.  Chopped fresh fruit or a spoonful of sugar free or low sugar fruit preserves add sweetness, as would a teaspoon of honey or maple syrup.  Go easy when using dried fruits as their sugars are pretty concentrated.  Toasted chopped nuts, pumpkin or sunflower seeds, and nutty flax seeds or hemp hearts all make great additions and up the ante with heart healthy unsaturated fats, omega 3’s and protein.  Try swirling in a bit of plain or vanilla low-fat yogurt for a creamier alternative, or even your favorite nut butter.  Turn your soaked oats into muesli by adding some apple juice to the soaking liquid and then stirring in plain yogurt and chopped apples before serving.


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August 10, 2018by zu9ws0

I am obsessed with savory yogurt and vegetable parfaits.  There, I said it.  Phew, its off my chest.

This obsession goes way beyond simple recipe development.  It has become an almost daily ritual to come up with new savory breakfast and lunch (and sometimes even dinner) combinations of veggies and seasonings to top off my plain Greek-style yogurt.

Yogurt is a great source of the healthy bacteria that colonize our bodies, helping to boost our immune functions and metabolism.  Greek-style yogurt – yogurt that has been drained of most of its liquid whey – is not only thick and creamy, but is also a great source of protein.  For everyday consumption, I stick with a 1% or 2% milk fat yogurt, although we do occasionally splurge on a whole milk option. I make my own yogurt pretty often (it’s really easy) but feel free to buy your favorite supermarket brand of yogurt.  Look for brands that specifically state that they include live cultures, and check ingredients lists for gums and fillers such as cellulose and pectin, trying to stay as close as possible to a list limited to just milk and cultures.

I’ve cooked with Greek yogurt as a substitute for sour cream for years, so the idea of using it as an ingredient in a savory dip or spread wasn’t new.  We are big tzatziki and raita fans here – used to mixing garlic, herbs, and veggies into yogurt as a cooling sauce.  One of my daughter’s favorite recipes is Yotam Ottolenghi’s sautéed chard dish topped with a dollop of yogurt mixed with olive oil and salt.  But my obsession with using yogurt and savory ingredients in parfait-style arrangements that have changed how I compose a meal.

I often lightly sweetened my plain yogurt with honey, agave or maple syrup and used it to top a bowl of fruit, but that got boring and sometimes felt too sweet for breakfast.  My veggie yogurt parfaits are high in fiber and protein, lower in carbohydrates, and honestly give me a lot more interesting flavors to enjoy.

It all started a few weeks ago when my daughter and I sampled Sohha’s savory yogurt and mix-ins at the Mamaroneck Farmers’ Market.  Not only do they make an outstanding, rich, creamy yogurt with just a touch of sea salt, they also sell a number of olive oil-based seasoning blends to add to the yogurt.  We tasted them all, and although the Za’atar blend was really good, we opted for the Everything Bagel blend of sesame, poppy, toasted garlic, caraway seed and salt. At home, I mixed a little of the seasoning with a container of their low-fat yogurt and used it as a dressing for a salad of shredded kohlrabi and apples with crumbled blue cheese over baby arugula.  So delicious!

The door was open and I was not going back.  The next day I breakfasted on a bowl of chopped raw red and yellow peppers, cucumber, grape tomatoes, and parsley topped with plain yogurt and a drizzle of the Everything blend.  When we ran out of the premade blend I began making up my own combinations, raiding my spice cabinet and crisper drawer for new ideas.  Paprika and chopped garlic?  Check! Cumin, coriander and chili powder? Yup.  Then we hit the spice blends.  The same combination of chopped vegetables tossed with a little lemon juice – basically a quick Israeli salad – was topped with a dollop of plain yogurt, drizzled with a teaspoon of good olive oil, and then sprinkled with Za’atar, a Middle Eastern spice mixture featuring sesame seeds, hyssop, and ground sumac.  Dukkah, a north African spice mixture featuring toasted, ground hazelnuts got subbed in the next day and the combination of the creamy yogurt, vegetal olive oil, and rich hazelnuts was mind blowing.

On Monday night, my “to go” dinner for a late meeting was a bowl of baby spinach topped with red and yellow peppers sautéed in roasted garlic oil, cubes of toasted multigrain sourdough bread, a dollop of Greek yogurt, and za’atar.  Today’s lunch is a bowl of left over roasted vegetables – eggplant, peppers, tomatoes, and fennel – topped with yogurt and some leftover pesto sauce.  I layer the ingredients in the bowl parfait-style and then dig through the layers with a spoon, getting a slightly different combination of flavors with each mouthful.  Next up on the list to try is a bowl of rainbow quinoa and chopped raw veggies topped with yogurt and dukkah.

Try opening up your spice cabinet and treating your next bowl of yogurt to some of your favorites and adding some raw or cooked veggies to the mix.  Maybe you will become obsessed, too!

Interested in making your own yogurt?  It’s really easy to do.  Try Melissa Clark’s New York Times recipe.  No special equipment is needed—just a pot and a warm location!  Email Jenna@cooklearnlive.com for my tips and tricks for making great yogurt at home.