Strength-Training Foods
Working with weights? Promote muscle recovery with these protein-rich meals.
The Power of Protein
Unlike carbohydrates and fat, protein is not a primary energy source, but it plays an important role in metabolism and muscle health. The goal of proper protein intake is to consume adequate amounts throughout the day, with extra doses after workouts. Eating protein after a strength workout―lifting weights or resistance training―helps restore the muscle tissues you've stressed during that workout. Over time, this will build strength and lean body mass. Instead of turning to supplements, get the majority of your protein from foods―your body will benefit from a well-rounded nutrient package of vitamins and minerals that come with those foods.
Lean Beef
Lean beef is an ideal source of protein, and stir-frying is a quick and easy cooking method. Healthy carbohydrates from rice and fiber from fresh veggies make this meal perfect after a strength workout. Consuming 20 to 30 grams post-exercise is plenty, and this recipe puts you right in that zone with 24.4 grams.
Sirloin and Vegetable Stir-Fry
Sirloin or flank steak will work--just slice thinly and cook briefly so it stays tender. Total time: 30 minutes.
Yield 4 servings (serving size: 1 1/2 cups beef mixture and 3/4 cup rice) Ingredients
· 1/2 teaspoon sea salt
· 1/2 teaspoon five-spice powder
· 1/4 teaspoon freshly ground black pepper
· 1 (1-pound) sirloin steak, trimmed and thinly sliced
· 2 teaspoons arrowroot
· 1/2 teaspoon raw sugar
· 1/4 teaspoon crushed red pepper
· 3/4 cup broth
· 2 tablespoons tamari soy sauce
· 2 teaspoons unrefined sesame oil
· 1 cup (1/4-inch-thick) diagonally cut slices carrot
· 1 cup broccoli florets
· 1 1/2 cups snow peas, trimmed · 3 cups hot cooked brown rice Preparation Combine first 3 ingredients in a bowl, stirring well; sprinkle evenly over steak. Combine arrowroot, sugar, and red pepper in a medium bowl, stirring well with a whisk. Stir in broth and soy sauce. Heat oil in a large nonstick skillet over medium-high heat. Add carrot to pan; stir-fry 2 minutes. Add steak and broccoli; stir-fry 1 minute. Stir in broth mixture; cook 1 minute, stirring constantly. Add snow peas; cook 30 seconds or until desired degree of doneness. Serve with brown rice.
Eggs Eggs have it all. They're one of the highest-quality protein sources around, because they contain all the necessary amino acid building blocks for healthy muscles. Have this omelet for breakfast, lunch, or dinner with 100 percent whole-grain toast for a satisfying meal that provides about 25 grams of protein and about 15 percent of your daily fiber needs. Omelet with Summer Vegetables
This satisfying entrée for one is good for any meal, from breakfast to dinner. Serve with fruit salad.
Yield: 1 serving (serving size: 1 omelet)
Extra Virgin Olive Oil
2/3 cup frozen whole-kernel corn, thawed
1/2 cup chopped zucchini
3 tablespoons chopped green onions
1/4 teaspoon sea salt, divided
2 tablespoons water
1/4 teaspoon black pepper
2 large eggs
2 tablespoons shredded raw cheese
Heat a small saucepan over medium-high heat. Coat pan with oil. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat. Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, eggs, stirring well with a whisk. Coat pan with oil. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.
Whole Grains with Protein
Quinoa (pronounced "KEEN-wah") is a mild grain with a pleasant chewy texture―and it's higher in protein than most whole grains. Cooked in broth, it has even more flavor. Lima beans, black beans, and tofu add extra protein and fiber to this satisfying vegetarian salad, which contains about 10 grams of protein per serving.
Black Bean-Quinoa Salad with Basil-Lemon Dressing
Quinoa contains more protein than any other grain. Edamame makes a tasty substitute for lima beans in this recipe. For an attractive presentation, serve the salad on a bed of baby greens or spinach.
Yield: 10 servings (serving size: 1 cup)
1 1/2 cups uncooked quinoa
3 cups organic vegetable broth
1 (14-ounce) package Tempeh, cut into 1/4-inch cubes
3 tablespoons olive oil, divided
1 1/4 teaspoons sea salt, divided
1 cup chopped fresh basil
3 tablespoons fresh lemon juice
2 tablespoons Dijon mustard
1 teaspoon raw sugar
2 teaspoons grated lemon rind
1/2 teaspoon freshly ground black pepper
3 garlic cloves, minced
1 (10-ounce) package frozen baby lima beans or edamame
4 cups chopped tomato (about 3 medium)
1/2 cup sliced green onions
1/2 cup chopped carrot
1 (15-ounce) can black beans, rinsed and drained
Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 15 minutes or until broth is absorbed and quinoa is tender. Remove from heat. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add tempeh; sprinkle with 1/4 teaspoon salt. Sauté tempeh until lightly browned. Remove from heat; cool completely. Combine remaining 2 tablespoons oil, remaining 1 teaspoon salt, basil, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk until blended. Stir in quinoa. Cook lima/edamame beans according to package directions. Cool completely. Add the lima beans, tempeh, chopped tomato, green onions, chopped carrot, and black beans to quinoa mixture; stir gently to combine. Store,covered, in refrigerator until ready to serve.
Legumes
Legumes such as lentils, beans, and peas come packed with both healthy protein and carbohydrates. Lentils contain metabolism- boosting B vitamins as well as magnesium for bone health and iron for healthy red blood cells. These salsa-topped crispy cakes make a delicious vegetarian entrée with about 16 grams of protein.
Red Lentil-Rice Cakes with Simple Tomato Salsa
Crisp on the outside and creamy on the inside, these salsa-topped cakes makes a lovely vegetarian entrée. They offer a great way to use leftover basmati rice; if you're starting with cooked rice, use about 1 1/2 cups. Add mixed greens to the plate for even more color.
Yield: 6 servings (serving size: 2 cakes and 1/2 cup salsa)
Salsa:
3 cups finely chopped plum tomato (about 6 tomatoes)
1/4 cup chopped fresh basil
1 tablespoon balsamic vinegar
2 teaspoons capers
1/4 teaspoon sea salt
Cakes:
5 cups water, divided
1 cup dried small red lentils
1/2 cup uncooked brown basmati rice
2 tablespoons olive oil, divided
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped red onion
1/2 teaspoon fennel seeds, crushed
2 garlic cloves, minced
3/4 cup (3 ounces) shredded whole milk mozzarella cheese
1/4 cup dry breadcrumbs or wheat germ
1 tablespoon chopped fresh basil
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 large eggs, lightly beaten
1. To prepare salsa, combine first 5 ingredients; set aside at room temperature.
2. To prepare cakes, bring 4 cups water and lentils to a boil in a medium saucepan. Reduce heat, and simmer for 20 minutes or until tender. Drain and rinse with cold water; drain. Place lentils in a large bowl.
3. Combine remaining 1 cup water and rice in pan; bring to a boil. Cover, reduce heat, and simmer 30 to 40 minutes or until liquid is absorbed. Cool 10 minutes. Add rice to lentils.
4. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add bell pepper, onion, fennel seeds, and garlic to pan; sauté 2 minutes or until tender. Cool 10 minutes. Add to rice mixture. Add mozzarella cheese and remaining ingredients, stirring until well combined. Let stand for 10 minutes.
5. Wipe skillet clean with paper towels. Heat 2 teaspoons olive oil in skillet over medium heat. Spoon half of rice mixture by 1/3-cupfuls into pan, spreading to form 6 (3-inch) circles; cook 5 minutes or until lightly browned. Carefully turn cakes over; cook 5 minutes on other side. Remove cakes from pan. Repeat procedure with remaining 1 tablespoon olive oil and remaining rice mixture. Serve with salsa.
Skinless Chicken Breasts
Skinless chicken breast is one of the leanest sources of protein. One 3-ounce serving has 94 calories, 20 grams of protein, and about 1 gram of fat. Quesadillas are easy to make with many fresh vegetables and some cheese. Use whole wheat flour tortillas to incorporate some additional whole grains.
Spicy Chicken Quesadillas Fresh herbs and pickled jalapeños brighten up these simple quesadillas. Serve with a tossed green salad and a side of black beans to round out the meal. Yield: 4 servings (serving size: 1 quesadilla and 3 tablespoons salsa) 1/4 cup thinly sliced green onions (about 2)
2 tablespoons chopped cilantro
1 tablespoon chopped jalapeño peppers
1 cup chopped cooked chicken (about 8 ounces), divided
4 (8-inch) flour tortillas
3/4 cup (3 ounces) shredded cheddar cheese, divided
Extra Virgin Olive Oil
3/4 cup salsa Combine first 3 ingredients in a small bowl; stir until blended. Place 1/4 cup chopped chicken over half of 1 tortilla. Sprinkle with 3 tablespoons cheese and 1 tablespoon onion mixture; fold in half. Repeat procedure with the remaining tortillas, chicken, cheese, and onion mixture. Heat a large nonstick skillet over medium-high heat. Coat pan with oil. Place 2 quesadillas in pan. Cook 2 minutes on each side or until lightly browned. Repeat procedure with remaining quesadillas. Cut each quesadilla in half. Serve with salsa.
Fish Rich in Omega-3s
Seafood is an ideal protein because it's low in artery-clogging saturated fat. Plus, fatty fish rich in omega-3 fats can help lower triglyceride levels. There are so many kinds to choose from that there's something to please everyone's palate. Cod is a tender and mild fish and contains about 135 mg of omega-3s per 3-ounce serving. Cod also contains selenium, a mineral with antioxidant powers involved in enzyme function.
Pan-Seared Cod with Basil Sauce
Serve a fish fillet flavored with fresh basil, Parmesan cheese, and garlic.
Yield: 4 servings (serving size: 1 fillet and about 1 1/2 tablespoons basil sauce)
1/4 cup fresh basil, minced
1/4 cup organic chicken broth
2 tablespoons grated fresh Parmesan cheese
4 teaspoons extra virgin olive oil
1 teaspoon sea salt, divided
2 garlic cloves, minced
4 (6-ounce) cod fillets
1/4 teaspoon freshly ground black pepper
Extra Virgin Olive Oil
Combine basil, broth, cheese, oil, 1/2 teaspoon salt, and garlic in a small bowl. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a large nonstick skillet coated with oil over medium-high heat. Add fish; sauté 5 minutes on each side or until fish flakes easily when tested with a fork. Serve fish with the basil mixture. All recipes modified from Cooking Light
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