It is that time again: The making, and occasionally breaking of New Year’s resolutions.
As 2017 dawns, many of us wish for better health — and that can often mean real changes in diet to incorporate healthier foods.
But your New Year resolutions need not be difficult to make — or digest. And adding proteins to your diet can make all the difference.
Proteins come in many types of foods, including red meats, legumes, dairy, seafood and nuts. At least one meal per day should have a small portion of proteins to fulfill your body’s demand.
What are the pros of proteins? Not only do they help you lose weight, they can also keep skin, hair and nails healthy and ensure you maintain good bone and muscle mass. It might seem hard to incorporate protein in your meals but with proper planning, it will be a piece of cake.
SOUTHWESTERN BREAKFAST MUFFINS
For breakfast options, eggs can be your best friend. If you’re in a hurry, these ready-made breakfast muffins — for eating on the go — will surely help.
Prep time: 20 minutes
Cook time: 25-30 minutes
Servings: 12
1 tablespoon butter
1/2 cup diced red onions + 1/2 cup diced sweet onions
1 small deseeded jalapeno pepper (optional)
1/2 cup red or yellow bell pepper
1 teaspoon minced garlic
3 eggs
1/2 cup grated potatoes (use a cheesecloth to squeeze excess water so
it won’t turn out soggy)
1/4 cup cheddar cheese
Salt and pepper to taste
1. Preheat oven to 200 C.
2. In medium pan, sauté the onions and pepper for about 5-7 minutes or until slightly wilted. Remove from pan and allow it to cool.
3. In a bowl, combine the jalapeno pepper, garlic, grated potatoes, eggs and cheese. Mix well then add the cooled onion and pepper. Fold in the mix until well incorporated.
4. In a muffin pan, coat the muffin tin with oil spray and fill the cups about 3/4 full, to make sure there won’t be any spillage.
5. Bake for 25 minutes then remove from oven and allow the muffins to cool completely before removing them from the tins.
These muffins can be saved in the fridge for 2-3 days. Serve with a side of salad for lunch or breakfast on the go.
GREEN BANANA SMOOTHIE
If eggs are not your forte, then you can definitely go for great protein breakfast smoothies. All you need are varied fruits and some leafy greens, maybe a tablespoon of hemp or chia seeds, which are great options for proteins. You can enjoy a colorful and flavorful smoothie during your morning commute.
2 bananas
1 cup kale
1 cup almond milk, or regular milk if almond
milk isn’t available
1/2 cup ice
5 dates
1 teaspoon chia seeds for topping
1 tablespoon shredded coconut for topping
Mix all the ingredients (except the toppings) for about 1-3 minutes in high-powered blender until smooth, pour in a spill proof glass and add your toppings.
APPLE CINNAMON BAKED OATMEAL
Oats are known as the world’s healthiest grain; one quarter of a cup has about 12-13 percent protein. Oats for dinner, breakfast or lunch — you can’t go wrong.
Prep time: 10 minutes
Cook time: 15 minutes
2 cups rolled oats
1 egg
1/2 cup milk
1 teaspoon baking powder
1 teaspoon ground cinnamon
Pinch of salt
1 red apple, peeled and diced
1. Preheat oven to 195 C.
2. Line a muffin pan with 12 liners.
3. In a medium bowl, mash bananas and beat in eggs. Add the rolled oats, baking powder, cinnamon, salt and milk and mix well until combined. Add the diced apple and stir to combine.
4. Divide the batter into the muffin pan and bake for 15 minutes.
5. Insert a toothpick and if it comes out clean, remove from oven.
6. Allow to cool, as the fragrance of cinnamon apple wafts deliciously around the kitchen.
• [email protected]
As 2017 dawns, many of us wish for better health — and that can often mean real changes in diet to incorporate healthier foods.
But your New Year resolutions need not be difficult to make — or digest. And adding proteins to your diet can make all the difference.
Proteins come in many types of foods, including red meats, legumes, dairy, seafood and nuts. At least one meal per day should have a small portion of proteins to fulfill your body’s demand.
What are the pros of proteins? Not only do they help you lose weight, they can also keep skin, hair and nails healthy and ensure you maintain good bone and muscle mass. It might seem hard to incorporate protein in your meals but with proper planning, it will be a piece of cake.
SOUTHWESTERN BREAKFAST MUFFINS
For breakfast options, eggs can be your best friend. If you’re in a hurry, these ready-made breakfast muffins — for eating on the go — will surely help.
Prep time: 20 minutes
Cook time: 25-30 minutes
Servings: 12
1 tablespoon butter
1/2 cup diced red onions + 1/2 cup diced sweet onions
1 small deseeded jalapeno pepper (optional)
1/2 cup red or yellow bell pepper
1 teaspoon minced garlic
3 eggs
1/2 cup grated potatoes (use a cheesecloth to squeeze excess water so
it won’t turn out soggy)
1/4 cup cheddar cheese
Salt and pepper to taste
1. Preheat oven to 200 C.
2. In medium pan, sauté the onions and pepper for about 5-7 minutes or until slightly wilted. Remove from pan and allow it to cool.
3. In a bowl, combine the jalapeno pepper, garlic, grated potatoes, eggs and cheese. Mix well then add the cooled onion and pepper. Fold in the mix until well incorporated.
4. In a muffin pan, coat the muffin tin with oil spray and fill the cups about 3/4 full, to make sure there won’t be any spillage.
5. Bake for 25 minutes then remove from oven and allow the muffins to cool completely before removing them from the tins.
These muffins can be saved in the fridge for 2-3 days. Serve with a side of salad for lunch or breakfast on the go.
GREEN BANANA SMOOTHIE
If eggs are not your forte, then you can definitely go for great protein breakfast smoothies. All you need are varied fruits and some leafy greens, maybe a tablespoon of hemp or chia seeds, which are great options for proteins. You can enjoy a colorful and flavorful smoothie during your morning commute.
2 bananas
1 cup kale
1 cup almond milk, or regular milk if almond
milk isn’t available
1/2 cup ice
5 dates
1 teaspoon chia seeds for topping
1 tablespoon shredded coconut for topping
Mix all the ingredients (except the toppings) for about 1-3 minutes in high-powered blender until smooth, pour in a spill proof glass and add your toppings.
APPLE CINNAMON BAKED OATMEAL
Oats are known as the world’s healthiest grain; one quarter of a cup has about 12-13 percent protein. Oats for dinner, breakfast or lunch — you can’t go wrong.
Prep time: 10 minutes
Cook time: 15 minutes
2 cups rolled oats
1 egg
1/2 cup milk
1 teaspoon baking powder
1 teaspoon ground cinnamon
Pinch of salt
1 red apple, peeled and diced
1. Preheat oven to 195 C.
2. Line a muffin pan with 12 liners.
3. In a medium bowl, mash bananas and beat in eggs. Add the rolled oats, baking powder, cinnamon, salt and milk and mix well until combined. Add the diced apple and stir to combine.
4. Divide the batter into the muffin pan and bake for 15 minutes.
5. Insert a toothpick and if it comes out clean, remove from oven.
6. Allow to cool, as the fragrance of cinnamon apple wafts deliciously around the kitchen.
• [email protected]
