Protein Artist

Tag: soy

  • 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

  • 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)