Protein is a key nutrient for the body being the essential building blocks for the tissue, which also serves as an energy source. Protein is rich in amino acids which is a must have in your daily diet, to prevent protein energy malnutrition. These nutrients are essential for growth and maintenance, for vital body organs, even hair and skin.
Here are the top protein rich foods in milk and dairy products.
Greek yogurt: It is high in protein compared to regular yogurt and boasts probiotic bacteria and calcium for the bones. Some flavored yogurts will have more sugar, almost double the content as compared to plain yogurt.
Milk: A standard staple in any diet, the average person consumes more than 20 gallons of milk a year. Milk has a concentrated content of about 8 grams of protein per cup, with fat soluble nutrients like vitamin D. A rich and highly reliable source.
Eggs: Naturally high in proteins and essential amino acids, this classic breakfast food is the best source of protein be it scrambled or boiled, fried or microwaved. Eggs boast a protein content of 6 grams per egg.
Cheese: High in fats, but also high in proteins. Cheese may not be the number one when compared to dairy products consumed daily, but it packs a whopping 14 grams per half cup serving making it a rich source for proteins.
Whey proteins: Compared to cheese, whey boasts fast digesting proteins which is a must have for people who follow a bodybuilding or low fat diet. It is rich in Branched Chain Amino Acids (BCAA’s) which is good for building muscle.
Here are the top protein rich foods in meat products.
Steak: A gourmet main course high in proteins as well as calories, approximately one gram of protein for every seven calories consumed in the leaner cuts, which are also more economical.
Ground beef: The delicious red meat is packed with almost 18 grams of protein per 3 oz. serving, ideal for making your meatloaf and burgers. Beef is also naturally rich in creatine.
Ground white chicken: Another staple consumption, especially ground up. White chicken meat packs about 21 grams of protein per 3 oz. serving.
Chicken breast: Compared to ground white meat of the chicken, the breast has more protein content per serving with easy to make and delicious recipes featuring this pristine cut.
Turkey breast: An essential cut of meat for bodybuilders and a body building diet. Turkey breast packs about 24 grams of protein per 3 oz. serving.
We are a coffee-drinking nation and every form of the beverage – decaf, regular, expresso, latte, cappuccino, macchiato and ristretto is consumed everyday by millions of us. It’s the first thing we need in the morning and the last (for some) after dessert. Black, with cream, with sugar, no sugar, flavored, each of us has a preference with regard to strength. Nespresso’s taken heed of this and given us a gift in a pod with the Nespresso capsules. Available in the regular Arabica and Robusta capsules, they have some amazing seasonal flavors as well.
Nespresso capsules are hermetically sealed in a capsule that holds 5-7 gms of coffee – enough for one serving of coffee. They offer five ranges in Ristretto (25ml), Espresso (40 ml), Lungo (110 ml), Decaffeinated (40 ml and 110 ml) or Flavored (40 ml).
The variations in Nespresso coffee capsules Ristretto range are:
Ristretto Origin – Made from South and Central American Arabicas, it has toasted flavors with cocoa notes and woody undertones.
Ristretto Origin India – A blend of the finest Arabicas with a smidgen of Robusta from Southern India, this full-bodied coffee has hints of spices.
Ristretto Intenso – A strong blend of South and Central American Robustas and Arabicas, the Ristretto Intenso is a full-bodied coffee with a creamy texture and peppery notes.
The variations in Nespresso coffee capsules Espresso range are:
Espresso Origin Brazil: A pure Arabica coffee, it has a mild sweet flavor.
Espresso Leggero: A blend of South American Arabicas and Robusta, it has smooth notes of cocoa and cereal.
Espresso Forte: Exclusively made from South and Central American Arabicas, it has an intensely roasted balance of espresso and fruity notes.
The variations of Nespresso coffee capsules Lungo range are:
Lungo Leggero: Lightly roasted East African, South and Central American Arabicas, with mild notes of jasmine is what makes up this delicious brew.
Lungo Forte: A complex mix of South and Central American Arabicas, this coffee has heavy roasted notes with a slight hint of fruit.
Lungo Origin Guatemala: A mix of Arabica and washed Gourmet Robusta coffee, Lungo Origin Guatemala is smooth and well balanced with dry and malty cereal notes.
The variations of Nespresso coffee capsules in the Decaffeinated range are:
Espresso Decaffeinato: Dark roasted South American Arabicas with a touch of Robusta enhances the cocoa flavors and roasted cereal undertones of this decaffeinated espresso.
Lungo Decaffeinato: This is a slightly more complex blend of separately roasted South American and East African Arabicas. It includes toasted cereal and sweet notes with subtle and floral hints of East African Arabicas.
The variations of Nespresso coffee capsules Flavored range are:
Espresso Vanilla: This silky-flavored coffee is the result of a base of Espresso Forte, which is a complex and heavily-roasted blend of South and Central American Arabicas and a slightly caramelized aroma of vanilla. Espresso Caramel: On a base of Espresso Forte, this complex and intensely roasted blend made from South and Central American Arabicas has the sweetness of caramel.
Here are a few easy and healthy recipe ideas that are both quick to make and light to digest on hot summer days. With very few ingredients, the preparation of these recipes is a breeze. So go on, enjoy these easy, healthy recipes that are brimming with nutrition and taste heavenly too!
Greek Cucumber Rolls
Ingredients (Serves 2)
Directions
This is popular among easy and healthy recipes. Slice cucumber into thin flat strips using a vegetable peeler and arrange them in slices of two on a clean tray. Smear the hummus on top of each slice, then toss some feta cheese, black olives and cut tomatoes on each of the cucumber strips. Squeeze a little lemon juice and sprinkle some finely chopped dill and cilantro. Finally, roll the strips, serve the Greek cucumber rolls and see them being gobbled up by the young and old alike!
Flavorful fettuccine pasta with vegetables
Ingredients (Serves 2)
Directions
Cook the fettuccine pasta according to the directions on the label. In a thick bottomed pan, heat the olive oil and sauté the chopped garlic and shallots. After about a minute or so, add the other vegetables along with salt and toss them gently for a few minutes. The vegetables must cook and be crunchy at the same time. When they are done, add the cooked pasta, Parmesan cheese, and some freshly ground black pepper to it and mix well. Serve this flavorful fettuccine pasta with vegetables for lunch or dinner as a filling, yet light meal.
Sunshine juice
Ingredients (Serves 2)
Direction
Squeeze juice from the oranges and blend the strawberries in a juicer. Then in a pitcher, take the orange juice, strawberry juice, and chilled water together and mix well. Refresh yourself with this yummy sunshine juice with ice cubes on a hot day.