Posts

Showing posts with the label Dash Diet

High-Protein Vegetarian Meals for Muscle Growth

-
Image
 High-Protein Vegetarian Meals for Muscle Growth   Building muscle is not only for people who eat meat. A well-planned vegetarian diet can provide all the protein your body needs for muscle growth, strength, and recovery. The key is choosing the right foods and eating them in balanced meals. This guide explains high-protein vegetarian meals that support muscle growth, especially for gym-goers, athletes, and active individuals. Why Protein Is Important for Muscle Growth Protein helps: Repair muscle fibers after workouts Build lean muscle mass Improve strength and recovery Reduce muscle soreness For muscle growth, most active adults need 1.2–2.0 grams of protein per kg of body weight per day, depending on activity level. Best Vegetarian Protein Sources Before looking at meals, here are some excellent vegetarian protein foods: Lentils (daal) Chickpeas (chana) Beans (kidney beans, black beans) Tofu and tempeh Paneer (cottage cheese) Greek yogurt Milk and soy milk Eggs (for ovo-veg...
Post a Comment
Read more

Tortilla Roll ups

-
Image
 Tortilla Roll-Ups Tasty little tortilla snacks, with just enough heat to be interesting. Ingredients: 8 whole wheat tortillas 8 ounces (225 g) cream cheese, softened  4 ounces (115 g) black olives, chopped 4 ounces (115 g) diced green chiles 1/4 teaspoon Tabasco sauce Directions: Cream together cream cheese, olives, chiles, and Tabasco sauce.  Spread approximately 2 tablespoons onto a tortilla,  Roll jelly-roll fashion, roll in plastic wrap, and chill.  Before serving cut into 3/8-inch-wide (1-cm) pieces. Nutritional value  Yield: 16 servings Per serving:105 calories   2 g protein;  7 g total fat;  3 g saturated fat;  3 g monounsaturated fat 9 g carbohydrate;  2 g fiber;   34 mg phosphorus;  37 mg calcium;  1 mg iron;  200 mg sodium;  41 mg potassium;  221 IU vitamin A;  51 mg vitamin E; 16 mg cholesterol
Post a Comment
Read more

Greek Lemon Drop Soup

-
Image
Greek Lemon-Drop Soup  (Avgolemono)  Greek lemon drop soup is not an ordinary chicken rice soup. There is just something special, and extra luxurious, about Greek lemon drop soup. It's a decidedly rich, comforting chicken soup with a silky broth that's heavily scented with lemon. Delicious! Servings: 6 Total Time: 30min. Ingredients: 6 cups low-sodium chicken broth.  3/4 cup long-grain rice. 3 chicken breast halves, skinless, cooked and shredded. 2 eggs. 1/3 cup lemon juice .  Lemon slices, for garnish Directions: 1. In a large saucepan, bring chicken broth and rice to a boil. Reduce heat,cover, and simmer for 15 minutes. Add chicken and simmer for an additional 2-3 minutes. Remove from heat.  2. In a bowl, whisk together eggs and lemon juice. Slowly add in 1 cup of hot soup broth, whisking continuously. Add warm egg mixture to soup pot and mix to combine.  3. Serve with a slice of lemon. Nutritional Information  (per serving) Calories: 315 Sodium: 180...
Post a Comment
Read more

Apple and its Nutritional Value

-
Image
 APPLE The apple is a pome, a round fruit that consists of firm, juicy flesh covered by a thin, tough, edible skin and surrounding a cartilaginous, seeded core. The skin color of apples can range from dark green to yellow to bright red, or some combination of these colors. Apples that are just ripe are crisp and juicy, whereas those that are overripe attain an aromatic flavor and a slightly mealy texture. Family Rosaceae Scientific name Malus pumila Malus veris, Pyrus malu Common name apple. Good source of pectin, a soluble fiber that helps reduce blood cholesterol A good source of vitamin C VARIETIES Thousands of varieties of apples are grown worldwide. As a result, apples are avail able in a seemingly endless array of colors. crispness, texture, size, sweetness, and aroma. Some of the more popular varieties in the U.S. marketplace are the Red and Golden Delicious, Granny Smith, Fuji, Gala, and Rome Beauty ORIGIN & BOTANICAL FACTS The apple is native to Asia and easter Europe....
Post a Comment
Read more

Egg white vegetable Omelette

-
Image
 Egg White Vegetable Omelet An omelet makes a perfect breakfast, lunch, or even dinner on the DASH diet. You can use whatever vegetables you have on hand and in just a few minutes be eating a healthy, high-protein meal. Servings: 2 Ingredients 6 egg whites 1 tablespoon water 2 teaspoon olive oil ½ yellow onion, chopped 1 tomato, diced 2-3 asparagus stalks, cut into small pieces 3-4 mushrooms, sliced Directions 1 .Whisk egg whites in a medium bowl, add tablespoon of water, and whisk With fork until well blended. 2 Heat 1 teaspoon oil over medium-high heat in a medium size skillet. Add onion, tomato, asparagus, and mushrooms and sauté until vegetables are tender, about 3-4 minutes. Remove from pan and set aside 3 Add another teaspoon of oil to the pan and allow to heat for a minute or two. Add beaten eggs to pan, tilting pan as needed so eggs cover entire pan. Let eggs set along edges of pan, this should only take a few seconds if eat pan is hot enough. Using spatula slide eggs away ...
Post a Comment
Read more

Chicken Salad

-
Image
Chicken Salad Make 5 servings  *Serving size 3/4 cup per serving. Ingredients: 31/4 cups         Chicken breast , cooked, cubed                                 and skinless 1/4 cup.             Celery, chopped 1Tbsp.                Lemon juice 1/2 tsp.              Onion powder 3  Tbsp               Mayonnaise, low fat Method: 1. Bake chicken cut into cubes and refrigerate. 2. In q large bowl combine rest of ingredients, add chilled chicken and mix well. Nutritional value: Calories           176 Total Fat            6 g Saturated Fat   2 g Cholesterol      77 mg Sodium            120 mg Protein    ...
Post a Comment
Read more