Protein Artist

Category: Soy Recipes

  • Imitation Sour Cream with Scallions, Cashew Cream, 5 grams protein per ounce

    Imitation Sour Cream with Scallions, Cashew Cream, 5 grams protein per ounce

    IMG_2756[1]This is a hit! Perfect in the puree stages for topping refried beans.

    Non-dairy lactose free imitation sour cream can be used to top any protein meals.  Additionally, the cream can be added as a base for cream soups, and mixed with a batter for breadcrumb covered recipes. Also makes a delicious dip and topping for pizza or nachos.

    Ingredients:

    • 2 ½ ounces cashews, soaked in water overnight  (12.5g,400c)
    • 2 ounces soymilk (2.5g, 35c)
    • ¼ teaspoon vinegar
    • ¼ teaspoon lemon juice
    • 1 scallion  (.5g, 10c)
    • ⅛ teaspoon salt

    Directions

    Remove cashews from water. Chop all ingredients in blender until smooth and creamy. Refrigerate for up to one week. Use as topping for meats, beans, fish and cream base for soup.

    Yields: About 3 ounces of cream, 5.16 grams protein and 148 calories per ounce

     

  • Instant Chia Chocolate Pudding, 17 grams protein, 174 calories

    Instant Chia Chocolate Pudding, 17 grams protein, 174 calories

    IMG_2651Chia seeds are loaded with nutrients with very few calories. All the carbs are actually from fiber, and most of the fats are Omega-3s.  Chia is a true superfood all in a tiny seed, packed with antioxidants: Fiber, Protein, Omega-3’s, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

    Look for brands that have even more protein, such as Tresomega Organic @ 3 grams per tablespoon (used in this recipe). Chia seeds can be added to your baking for added protein, or sprinkled into yogurt as a crunchy topping. In this recipe, no starch or dairy is used for the pudding, and the seeds make the liquid congeal after a few hours in the fridge.

    Ingredients:

    • ½ cup Chia Seeds  (24g, 480c)
    • 1 cup soymilk (10g, 140c)
    • 2 Tablespoons Unsweetened Cocoa Powder (28c)
    • 2 packets artificial sweetener
    • 1 teaspoon instant coffee
    • 1 teaspoon vanilla extract

    Directions:

    Nuke in microwave for 20 seconds. Mix mixture well.  Nuke for another 20 seconds and mix, making sure the coffee has dissolved.  Refrigerate for three hours or overnight.

    Yields: 2 pudding cups, 4 ounces each,  17 grams protein, 174 calories

  • Chocolate Chews Prelude Drink, 29 grams protein

    prelude drinkTired of expensive and chalky protein powders? Try whipping up this high-protein drink from readily available protein products in your home. This tastes like a chewy peanut candy bar blended in chocolate milk.  Kids will love this liquid breakfast. 

    Mix all ingredients in smoothie maker. Serve chilled.

  • Seitan Tomato Alfredo, 28 grams protein per 4 ounce meal.

    Seitan Tomato Alfredo, 28 grams protein per 4 ounce meal.

    seitan fettuccine
    Cutting seitan into fettuccine strips.

    This is a wholesome vegetarian dish that can be prepared in advance and frozen.

    Directions:


    Directions:

    alfredo tomato sauce
    alfredo tomato sauce
    • Combine all ingredients except for seitan and boil in a saucepan on medium.
    • Next, roll the seitan dough into an oblong sausage-shape.
    • Begin slicing very thin strips.
    • Then, slice every strip into half, lengthwise.
    • They should look like very thin flat worms.
    • Drop seitan fettuccine strips into saucepan.
    • Simmer on low for 15 minutes, stirring once per minute.
  • Lemongrass Soy Crumbles in Marinara Cream Sauce, 15.5 grams protein for 4 oz meal

    Lemongrass Soy Crumbles in Marinara Cream Sauce, 15.5 grams protein for 4 oz meal

    lemongras soy crumbles with marinara cream sauce15.5 grams protein Meal:

    • 2 ounces Lemongrass Soy Crumbles (11g)
    • 1 ounce Marinara Cream Sauce (1g)
    • 1 ounce shredded Cheese (3.5g) [skip if you are lactose intolerant]

    Recipe:

    Marinara Cream Sauce

    Total 32 oz sauce = 34/32=1.0625 g per ounce of sauce

    marinara cream sauce ingredients for lemongrass soy crumbles and marinara cream sauce lemongrass soy crumbles

    Lemongrass Soy Crumbles:

    •  1 1/2 teaspoons Gourmet Garden Lemongrass paste
    • ½ cup marinara cream sauce (recipe above)
    • 1 tablespoon mustard
    • two tablespoons soy sauce
    • 1 package Lightlife Smart Ground Veggie Protein Crumbles, Original
      (2 ounces = 11g )

    Directions: 

    • Prepare marinara cream sauce by boiling all ingredients in a large saucepan on medium, stirring constantly until sauce bubbles.
    • Next, spray a large non-stick frying pan with oil spray.
    • Combine lemongrass soy crumbles liquid ingredients and stir until blended.
    • Crumble the soy into the pan and stir well.
    • Crumbles should brown after 3-5 minutes.
    • Remove from heat.
    • Prepare meal as described, and store remaining sauce in ice cube trays for future meals.

    Suggestions:

    • Combine crumbles with cheese and sauce with every spoonful and chew thoroughly to preserve your puree requirements.
    • It is helpful to have a plate warmer to keep the meal hot until you finish eating.
  • Pacific Soymilk with 10 grams protein per cup

    Pacific Soymilk with 10 grams protein per cup

    Ultra-Soy-OriginalNot all soymilk brands are the same. This particular brand has the most grams of protein per cup.  Pacific Natural Foods Organic Ultra Soy Non-Dairy Beverage, Original Unsweetened 32-ounce container is my preferred brand of soymilk.  This staple ingredients moves fast, so stock up! 

    Compare Pacific Soy-Milk Original:

    • Milk has 1 gram of protein per ounce
    • Almond milk has 1 gram protein per cup
    • Other soymilk brands have 7-9 grams protein per cup
    • Make sure you buy the light-blue “ULTRA” Soy version.

    Pacific Soy-Milk Original is available in major supermarkets.

    (Pack of 12)