Eat Green for More Protein
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| Dorian R |
Eating a plant-based, or mainly plant-based, diet is the way to go for optimal health and energy. As athletes, one thing we can always use is protein to help build and repair muscle. Veggies have so much to offer us in the way of nutrients, vitamins and fiber, but the icing on the cake is that the items below are also loaded with protein.
So, whether you’re a true vegetarian or you also eat animal-based protein, consider boosting your diet and energy with these selections from the vegetable kingdom.
PROTEIN-PACKED VEGGIES
1. Peas - a great addition to soups, salad and stews, mashed into potatoes or on their own, peas are one of the highest-laden sources of vegetable protein.
2. Spinach - a superfood loaded with anti-oxidants, spinach is a great choice for salads as well as sautéed or blended into a green smoothie.
3. Kale - the king (and queen) of greens is quite versatile. Make kale chips as an alternative to potato chips or add kale to soups, casseroles and sautés. You can also blend kale into a green smoothie or make a delicious kale salad - like my favorite recipe below.
4. Broccoli - high in fiber, antioxidants, minerals and a wide range of vitamins, broccoli can be eaten cooked or raw. It’s also great roasted or steamed, served as a slaw or in a salad!
5. Sprouts – sprouts come in many varieties, they’re crunchy and they make a great addition to soups, salads and sandwiches. Mix and match the varieties for a range of textures and tastes.
6. Mushrooms – fungi have lots of varieties, and immune boosting properties. It’s easy to grill them, sauté or roast up a bunch. Drizzle them with olive oil, garlic and sea salt (or your favorite seasonings) before cooking . Toss them raw into salads or use them as a scoop for tasty, nutritious dips like hummus and guacamole.
7. Brussels Sprouts – these little nuggets are packed with fiber. They’re delicious tossed with olive oil and seasonings and then roasted or grilled, or shaved into crunchy raw strips to add to salads, soups, stews and green smoothies.
8. Artichokes - roasted, steamed or raw (raw artichoke salad often found at Italian restaurants) is delicious with a little lemon and olive oil vinaigrette.
9. Asparagus - bursting with fiber, these bright green stalks are super for helping detox the body. Lightly steamed (so they’re still crunchy) and drizzled with fresh lemon juice and sea salt, asparagus spears make for a great side dish or snack.
RECIPE
Kale and Apple Salad
1 bunch kale
1 tsp sea salt
1/4 cup diced red onion
1 diced apple of your choice (I use granny smith to add a little tartness, but sweet apples also work well)
1/3 cup currants
1/3 cup sunflower seeds, toasted
1/4 cup olive oil
3 tablespoons unfiltered apple cider vinegar
Massage the kale and sea salt with your hands for one minute. Stir in currants, apples, red onion and sunflower seeds, and dress salad. Taste again and adjust for salt and vinegar (I like less olive oil and more vinegar), etc.
Optional – For an extra dose of protein goodness, add feta cheese or shaved parmesan. Toasted walnuts or almonds go well too.
This will last in the fridge for a couple of days, so power up with green protein and nutrients and enjoy!
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