food Recipes

15 Protein Boosted Recipes + Snacks – Real Food Family

In our home we are continually making an attempt so as to add high quality sources of protein to our youngsters’ meals. All of our youngsters are very lively, however our oldest daughter is a competitive junior olympic gymnast at one of many prime coaching facilities on the planet…which suggests she works her physique like knowledgeable athlete for as much as 20 hours per week, and she or he’s nonetheless slightly woman. I’m all the time apprehensive about her nutrient consumption, especially protein, to help the extent of power coaching she does.

Everybody- youngsters and adults alike- might use more high quality protein of their weight loss plan, as I elaborate on in this article. In addition to high quality meat, fish, eggs and uncooked or cultured dairy meals, my favourite protein boosters are grassfed beef gelatin and collagen peptides from Very important Proteins.

Gelatin and collagen peptides do more than cover the essential macronutrient need for protein. These specific proteins help healthy joints, bones, muscle tissue, hair, skin, nails, and cellular perform…to call a number of things. These proteins additionally could be key for digestive well being. You’ve possible heard of bone broth by now. The gelatin, collagen and minerals extracted from bones is what makes a superb bone broth so miraculous.

(I’m not a huge fan of protein powders- together with whey, pea, rice and particularly soy. I personally can’t digest any of them regardless of how “good” they are. Nevertheless I do advocate some super top quality whey or rice protein supplements for shoppers particularly want, however not very often. With out spending a whole submit on this topic, I simply don’t just like the processing, molecular modifications and oxidation that happen when producing the powders. For me personally and for youngsters, I like to stick with the meals, gelatin and the collagen peptides talked about above.)

In addition to the gelatin and collagen peptides, meals like meat, eggs and dairy are essential sources of protein. High quality of these foods makes ALL the difference. Please visit our hyperlinks about meat and fish, eggs and dairy to study more about what we advocate.

Like most youngsters, mine are picky eaters– especially my gymnast who requires so much added vitamin! I’ve been pressured to high quality tune our protein-boosted recipes and “go to” snacks so they’re kid-approved and straightforward to throw into our busy life schedule! Be happy to remark together with your ideas and success stories in the comments under!

Strawberry Mint Smoothie

1. Smoothies

Smoothies are a real meals kitchen’s secret weapon for sneaking virtually something into a kid! This is our primary entire meals smoothie recipe, which you will discover surprisingly totally different than most smoothie recipes. Hottest smoothie recipes are loaded with virtually totally carbohydrates and processed protein powders. Our model is loaded with healthy fat, eggs, probiotic yogurt, greens powder and, you guessed it, collagen peptides protein! Here’s the recipe link.

2. Do-it-yourself Protein Bars

Selfmade protein bars are super straightforward to make and in addition to make taste variations. Here’s the essential recipe:

  • 1 1/2 cups dry natural rolled oats
  • 1/2 cup natural peanut butter, crunchy or creamy (100% peanuts- no Jiffy junk!)
  • 1/2 cup melted organic virgin coconut oil (I get mine at Dealer Joe’s or Thrive Market)
  • 1/2 cup collagen peptides powder
  • 4-6 tablespoons uncooked honey
  • 1 teaspoon vanilla extract
  • dash of salt
  • 1/2-3/Four cup optionally available additions: coconut flakes, dried cranberries, chocolate chips

Place all components in a food processor and pulse till a cohesive mixture varieties. If it’s too unfastened or liquidy, add more rolled oats. Press the mixture into a big baking dish then refrigerate until agency. Minimize into rectangles and maintain in the refrigerator till you’re ready to eat.

Three. Protein-Boosted Muffins or Pancakes

We’ve got primary “one-bowl and spoon” muffin and pancake recipes posted on sticky notes in one in every of our kitchen cupboards to make each time we get in the baking temper. In fact, we add a pair scoops of our collagen peptides as well as entire milk yogurt and additional eggs.

For pancakes, just combine these components (first the dry, then add the moist) in a bowl and bake on a griddle. I wish to make the batter before bed so I don’t should do a lot in the morning.:

  • 3 cups flour
  • 3 tablespoons sugar
  • 3 teaspoons baking soda
  • Three pinches salt
  • 2-Four scoops collagen peptides
  • 1 half cups entire milk
  • 1 half cups entire milk Greek yogurt
  • Three eggs
  • 6 tablespoons melted butter
  • Optionally available additions: lemon or orange zest, blueberries, raspberries, freeze-dried strawberries

For muffins, mix these components (first mix the dry, then combine in the wet) in a single bowl then scoop right into a buttered muffin pan (baking cups are non-compulsory). Bake at 375 levels F for 15-20 minutes.

  • 2 cups flour
  • Three/4 cups sugar
  • 2 teaspoons baking powder
  • half teaspoon salt
  • 2-4 scoops collagen peptides
  • 2 eggs
  • half cup entire milk
  • 1 teaspoon vanilla extract
  • Three/4 cup melted butter
  • Non-compulsory: lemon or orange zest, blueberries, raspberries, freeze-dried strawberries, chocolate chips, a TON of cinnamon

Four. Selfmade Gummy Snacks

I have an ultimate collection of selfmade gummy snacks from our kitchen and all over the world at this link. There are some superior recipes out there!

5. Selfmade Fruit & Jello Cups

Overlook store-bought synthetic all the things Jell-O crap. Do-it-yourself jello is so extremely straightforward. My youngsters adore it once I put recent fruit into the cups more than when it’s plain, so here’s the recipe:

  • 4 cups natural fruit juice (our favourite is peach juice or strawberry lemonade)
  • 2 tablespoons grassfed gelatin (not collagen peptides this time, regular grass-fed gelatin)
  • chopped recent fruit (our favorites are peaches or nectarines, strawberries or raspberries)

Mix the gelatin in 3-Four tablespoons of tepid water and whisk to filter out any lumps. Warmth the fruit juice on the range over low-medium heat until it is virtually too scorching to touch- like a very scorching tub. Take away from heat then whisk the tempered gelatin combination.

Place the fruit in small ramekins or disposable cups and pour a serving measurement of the juice mixture over the fruit. Refrigerate for a couple hours until the jelly is agency and serve!

6. Selfmade Custard Bowls

I’m handing this recipe over to Martha Stewart. A primary vanilla custard recipe has a lot of the protein-packed conventional foods we are going for, so her recipe a unbelievable treat or snack as long as you don’t overdo the sugar. I favor to make use of uncooked honey or maple syrup as an alternative of sugar. Make certain to make use of pasture-raised eggs, grassfed entire milk and the grassfed beef gelatin we advocate for this recipe. (You don’t need to serve it in eggshells! Some ramekins or disposable cups will work simply advantageous.)

7. Soaked Oatmeal Custard

Our model of oatmeal is a more loaded with wholesome fat and protein than your normal immediate oats with water! Right here’s our very fashionable soaked oatmeal custard recipe, ready the best way oats must be prepared. 🙂

eight. Yogurt or Kefir Smoothie Drink

We’ve found organic fruit flavored entire milk yogurt and smoothie drinks at Trader Joe’s and well being food stores. Be careful- 90% of the yogurt and kefir drinks out there are made with decreased fats dairy, or embrace decreased or nonfat dairy powder, which we absolutely do NOT advocate. The youngsters will happily grab and guzzle these on the run. I also wish to blend an entire milk fruit flavored kefir with frozen fruit, ice and water for an excellent quick candy smoothie.

9. Salami + Crackers

Trader Joe’s and most health meals shops have an exquisite selection of top of the range salami, made without nitrites or nitrates. There are infinite supplies of healthy entire food crackers on the market to pair the salami with, too. Our favorite Trader Joe’s crackers are the sesame rice crackers, both full measurement and mini.

10. Fruit or Veggies + Yogurt, Cheese or Nut Butter

This basic combo is basic for a reason- a perfect mix of carbohydrates, fat and protein. Apples with cheese, bananas with peanut butter, celery with peanut butter, berries with yogurt or cream cheese…all classics and for good cause! Actually, it’s all the time good to pair your fruit with fat and protein to make sure macronutrient stability.

11. Cheese Chips

I’ve seen a pair options for dried “cheese chips” at totally different well being meals shops however we get ours at Trader Joe’s. These crunchy, savory snack bites are made from 100% cheese and full of protein.

12. Pork Rinds

Gained’t pork rinds make you fat? Nope. As long as your pork rinds come from healthy, organically raised animals then pork rinds can be filled with protein and fats, and even Vitamin D! We get our pork rinds from an organization referred to as Epic, obtainable at Entire Foods or Thrive Market on-line. I also recommend Epic’s Maple Pork Cracklings because they are insanely good.

13. Onerous-boiled eggs, Egg Salad or Tuna Salad

These three options are staples in our house, mainly because of our infinite supply of eggs from our chickens and the convenience of opening a can of tuna. I want olive oil-packed tuna and I get mine at Trader Joe’s. Here is a recipe for our favorite primary egg salad (plus do-it-yourself mayonnaise and lacto-fermented pickles). You’ll be able to change out the eggs together with your tuna and it’s principally the identical technique and elements to make tuna salad. We wish to eat the eggs or tuna combination with salad or in sandwiches. Only half of my relations like exhausting boiled eggs alone, so in fact that’s a fair simpler choice if in case you have takers. I wish to make my do-it-yourself mayo and dip exhausting boiled eggs in it with a salt shaker nearby to sprinkle on prime. One in every of my youngsters likes exhausting boiled eggs with organic ketchup.

14. Beef Patty, or burger

When you could have an athletic kid a full measurement burger can typically be a snack meals. Either as a meal or snack, we wish to have frozen grassfed beef patties able to shortly defrost in scorching water and sear on the stove or grill, seasoned with somewhat salt, pepper and garlic powder. We let our daughter make this herself if she needs to so it’s one in every of our staple “go to” protein snacks.

15. Sushi or Poke Bowls

I had to add sushi and poke bowls to this submit at the suggestion of my daughter. Yes, the picky eater herself would eat infinite supplies of uncooked fish and poke bowls if she might. Once I ask her what her favorite protein is, she is going to shortly and with out another thought reply, “sushi!”. The perfect poke bowl I ever had was from a store referred to as Broke da Mouth in San Clemente, CA…in case you have been questioning. And I’ve had a whole lot of poke bowls!

What about you? How do you get more protein in your youngsters’ food plan, or yours?

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