March 2021 Newsletter: High-Protein and High-Fiber Foods

SNEAK PEEK OF WHAT'S INSIDE:

- Why Eat High- protein foods + Benefits

- Recommended High-protein Foods

- Remember to have enough fiber

- Recipe Ideas

- Teriyaki Tofu Lotus Bun Recipe

Why it is very important to eat high-protein foods? Out of the three macronutrients—fats, complex carbohydrates, and protein— protein is by far the most filling! Many studies suggest that a high-protein diet has major impact on weight-loss and metabolic health. Here are several reasons to add high-protein foods into your diet!

1. It reduces appetite and hunger levels

• Out of the three macronutrients—fats, carbohydrates, and protein— protein is by far the most filling! It helps you feel more full, while you eat lesser.

2. It increases muscle mass and strength

• Protein is the building block of muscles. Eating sufficient amounts of protein can help you maintain and help build them when you train.

3. Beneficial to bones

• Eating protein tends to maintain bone mass better better as they age and will have lower risk of osteoporosis and fractures.

4. Boosts Metabolism and increases fat burning

• Protein has a much higher thermal effect of food (the body using calories to digest and make use of nutrients in food), which will help with boosting metabolism and fat burning. And increased the number of calories you burn.

a. Lowers blood pressure

b.Helps maintain weight

• High-protein diets boosts metabolism and leads to automatic reduction in calorie install and craving.

5. Helps your body repair itself after injuries

What are some high-protein foods? Vegan-friendly:

• Almonds

• Oats

• Broccoli

• Quinoa

• Whey Protein

• Lentils

• Pumpkin Seeds

• Brussel Sprouts

• Peanuts

Non-Vegan options:

• Eggs

• Chicken Breast

• Cottage Cheese

• Greek Yogurt

• Milk

• Lean Beef

• Fish

• Turkey Breast

• Shrimp

And to help with digestion, it is vital that we consume enough fiber. To go along with high-protein diet, a lot of fiber will be needed. What are some high-fiber foods?

• Whole Wheat foods

• Barley

• Beans

• Berries

• Pears

• Artichoke Hearts

• Brussel Sprout

• Chia Seeds

• Avocado

• Apples

Vegan Recipes: Peanut butter oatmeal bowl:

• 1/2 cup quick oats

• 1 almond milk

• pinch of salt

• 1/2 tsp vanilla extract

• 1/4 tsp brown Sugar

• 1 tbsp creamy peanut butter

• 1/2 tbsp roasted almonds or roasted peanuts

• 1 tbsp dark chocolate pieces

• Brown sugar or Honey (optional)

• banana slices

Cooking instructions Step 1: Cook the oat meal according to package directions with salt, vanilla and brown sugar Step 2: Set aside the oatmeal and slice the banana and chop up the chocolate. Step 3: Top the cooked oatmeal with peanut butter, crushed almonds, chopped chocolate and banana slices. Step 4: Drizzle some honey or sprinkle on some brown sugar and Enjoy! Non-vegan Recipes: Creamy Brussel Sprout Pasta

• 1.5 lbs brussels sprouts

• olive oil

• 3 cloves garlic minced

• 1/2 cup chicken broth

• 1/2 cup milk

• 2 teaspoons cornstarch

• 1/2 cup grated parmesan cheese

• Italian seasoning

• salt/pepper

• Chicken Breast

• Pasta

Cooking Instructions: Step 1: In a medium sized skillet, load in the halved bristle sprouts and add in the olive oil and minced garlic. Step 2: Sauté for 5 to 7 minutes or until almost tender, then remove from pan and set aside. Step 3: Prepare your favorite pasta according to package instructions, then set it aside. Step 4: Cut the chicken breast into thirds, then grease with olive oil. Season with salt, pepper and some Italian seasoning. Step 5: Sauté the chicken breast for 5 minutes on both sides until slightly golden, then set aside. Step 6: Add chicken stock, milk, cornstarch and mix until smooth in to a medium pot. Add all the cheese and seasonings to taste. Simmer sauce until the sauce begins to thicken. Step 7: Add in the chicken breast and brussel sprouts and toss to coat in the sauce. Step 8:Top pasta with sauce and enjoy! -------------------------------------------------- Note: The foods above are just recommend foods. Please do not eat if allergic or if not recommended by your doctor. Please eat healthy, according to your health check up results. Resources: - https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_10 - https://www.healthline.com/nutrition/20-delicious-high-protein-foods - https://therecipecritic.com/creamy-brussels-sprouts/ -https://health.clevelandclinic.org/11-best-high-fiber-foods/

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RECIPE TIME: Teriyaki Tofu Lotus Bun Recipe

Ingredients (for 2 servings):

- Arroyo Kitchen Lotus Buns

Now Available in selected Socal Costco

- Medium Firm Tofu

- Teriyaki Sauce

- Green Onions

Cooking Instructions:

Step 1: Remove the tofu from the package and dry.

Step 2: Cut tofu into 3/4 in slices

Step 3: Heat up nonstick pan with oil. Add 1/3 to 1/2 Cup of cooking oil to cover the entire pan.

Step 4: Using paper towels, remove excess moisture from the tofu. Whenever they are dry enough, slide in the tofu.

Step 5: Fry for 8 minutes for each side or until golden brown.

Step 6: Take out the fried tofus to the side and remove excess oil.

Step 7: Add 1 to 1.5 table spoons of Teriyaki sauce into the pan and allow it simmer for 5 minutes.

Step 8: Take out the buns and place the tofu steaks inside.

Step 9: Add in some green onions and Furikake (optional), and Enjoy!