PROTEIN helps satiate your hunger, which can keep you from overeating. Ensuring you have enough protein in your diet also helps maintain healthy muscle mass and the health of your skin, hair, and nails.
EGGS
Eggs are protein boosters. Adding an egg or two egg whites contributes 7gm of protein to a dish. Beat eggs into hot soup or stir egg whites into oatmeal as it cooks. This will thicken the cereal but won't change its flavour.
MILK AND SOY MILK
These can be used to replace other liquids called for in recipes to boost protein content.
Depending on the recipe, milk can often stand in for broth or juice in lots of dishes.
Make your oatmeal with milk instead of water, and you'll get an extra 7 to 10gm of protein.
If you use milk alternatives, such as almond or rice milk, check the labels for nutrition content, as not all non-dairy milks are protein-rich.
BEANS
Beans are a delicious plant-based protein addition to soups, curries, and salads.
Baking may be the last way you ever intended to use beans, but you can use pureed chickpeas, white beans, and black beans to replace some of the fat in recipes for baked goods.
PLAIN, NON-FAT YOGHURT
Use yoghurt to add a tangy protein boost to protein shakes, oatmeal, soups, sauces and curries.
If you're adding it to hot food, stir in at the last minute to prevent it from curdling.
Plain yoghurt can also replace mayonnaise in tuna, chicken, or egg salads and can be used to replace some of the fat in baked goods.
Even salad dressing can get a protein boost from yoghurt. Whisk plain non-fat yoghurt with salt, pepper, garlic, herbs, and a drizzle of olive oil for a tangy dressing for your greens.
CHIA SEEDS
Chia seeds are a great addition to baked goods to give extra fibre and protein. You can also sprinkle them on salads or cooked veggies to get their nutritional benefits.
No matter what you choose to make at home, it's important to remember that being open to trying new things and cooking healthy by adding colour and variety doesn't have to be boring.
*The writer is senior director of worldwide nutrition education and training at Herbalife Nutrition.
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