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Complete Proteins Made Easy + 3 Recipes

Complete Proteins Made Easy + 3 Recipes

Whether you're following a meatless diet or cutting back on meat, protein is still a building block necessary to your health. Here's how you can make complete proteins a part of your daily diet - easily!

The science part:

  • Proteins are made up of amino acids, which are also called the building blocks of all proteins. These amino acids are present in different combinations in the body.
  • A complete protein consists of all the essential amino acids.
  • The essential amino acids are those which the body cannot make on its own and has to be supplemented through diet.

Now the fun part:

Designing complete proteins is as easy as picking one food from column "A" and matching it up with one food from column "B".

Example: Red beans and rice

Column "A" :

  • Rice
  • Whole wheat
  • Quinoa
  • Oats
  • Pasta
  • Corn

Column "B":

  • Beans
  • Other Legumes
  • Nuts
  • Nut butters
  • Soy – Roasted soy nuts are a good substitute for nuts
Our delicious vegan cashew butter is a great source of protein! At lehmans.com.

Fun Food Fact: Peanuts are considered a legume if boiled or raw and a nut when roasted!

Here are some complete protein recipe ideas:

Protein Rich Snack Mix

This recipe is adapted from a Betty Crocker™ recipe.

Author
Dori Fritzinger

Ingredients

  • 8 cups Rice Chex® cereal (gluten free)
  • 1/2 cup salted soy nuts (roasted soybeans)
  • 3 tablespoons olive or canola oil
  • 3 tablespoons balsamic vinegar
  • 1 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 2 teaspoons Italian seasoning
  • 1 teaspoon chil powder (optional)
  • 1 cup mixed salted nuts (optional)
  • 1 bag fat-free butter-flavor microwave popcorn, popped (3 ounces) – Substitute fresh popcorn prepared on the stovetop or using a hot air popper
  • 1/3 cup shredded or grated Parmesan and Romano cheese blend (or just Parmesan)

Directions

  1. Pre-heat oven to 300° F.
  2. In large bowl, mix cereal and soy nuts.
  3. In a small bowl, mix oil, vinegar, garlic powder and Italian seasoning. Pour over cereal mixture, stirring to coat. Stir in popcorn until well mixed. Spread in ungreased large roasting pan.
  4. Bake uncovered 15 minutes. Stir in cheese until well mixed. Bake 10 to 15 minutes longer or until mixture is toasted. Spread on waxed paper to cool, about 10 minutes. (Cereal will crisp as it cools.) Store in airtight container.
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Dori Fritzinger

Dori Fritzinger

She lives and works with her multi-generational family in the foothills of the Blue Ridge Mountains in North Carolina. They have a farm of cows and calves, wool sheep, dairy goats, rabbits, ducks, geese, chickens, honeybees, a horse and a donkey.

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