Food and Beverage
3 Dietitian-Approved Ways to Add Nutrition to Your Diet for Sustained Energy
Nutrition plays a key role in overall health and can positively affect everything from mood to energy levels.
(Family Features) Nutrition plays a key role in overall health and can positively affect everything from mood to energy levels. When thinking about ways to fuel busy days that will help you feel fuller, longer, look to clean, quality protein, which isn’t just good for muscle growth and repair but also plays an integral part in overall health.
In fact, protein helps keep bones strong, supports your immune system, fuels metabolism to sustain energy, curbs cravings, distributes nutrients throughout your body and more.
If you’re looking for ways to optimize your nutrition intake, it’s important to know the U.S. Department of Health and Human Services’ Dietary Guidelines for Americans recommends the average person consume 10-35% of their daily calories from protein. Some changes like replacing cereal with protein-rich foods like eggs, snacking on healthy fats like nuts or fibrous veggies and fruits, or starting meals by eating the protein first can help set you on the right path.
In honor of National Nutrition Month, consider these bite-sized tips from nutrition expert Steph Grasso, a registered dietitian nutritionist (RDN), social media influencer and member of the Orgain Nutrition Advisory Board, to help incorporate more quality nutrition into your diet in convenient, delicious ways and keep you feeling fuller, longer:
- Choose nutritious, filling snacks. As part of your preparation for the week ahead, meal prep refrigerated snack containers featuring nuts, sliced cheese, veggies and a fun dip, like hummus. Grab-and-go fuel is imperative to creating balanced eating habits when life gets crazy. Another convenient solution, a high-quality nutrition shake can serve as a delicious option on jam-packed days.
- Maximize nutrition when enjoying sweets. If you have a sweet tooth, adding a scoop of high-quality protein powder to baked goods can be a simple way to sneak more protein into your diet. For example, Grasso recommends adding unsweetened Orgain Plant-based protein powder to these High-Protein Pumpkin Pancakes. With 21 grams of vegan protein and an excellent source of iron with 6 milligrams per serving, organic protein powder is non-GMO and made without added sugar and artificial sweeteners.
- Have frozen veggies on hand. Frozen fruits and vegetables are just as nutritious and delicious as their fresh counterparts and often more affordable and convenient. They are typically picked and frozen at the peak of ripeness when they are most nutrient-dense. They are prepped and ready to go, making meal preparation fast and easy. An ideal accompaniment to your choice of protein and grain, this Frozen Veggie Side Dish includes Greek yogurt and cheese for an added protein punch.
Find more tips and protein-packed recipes at Orgain.com.
High-Protein Pumpkin Pancakes
Recipe courtesy of Steph Grasso on behalf of Orgain
- 2 cups oats
- 1/2 cup cottage cheese
- 1/3 cup pumpkin
- 2 scoops Orgain unsweetened plant-based protein powder
- 1 teaspoon vanilla extract
- 2 egg whites
- nonstick cooking spray
- berries, for topping (optional)
- bananas, for topping (optional)
- nut butter, for topping (optional)
- syrup, for topping (optional)
- In bowl, use blender to blend oats, cottage cheese, pumpkin, protein powder, vanilla and egg whites.
- Spray pan over medium heat with nonstick cooking spray.
- Use 1/3 cup measuring cup to scoop batter into hot pan one scoop at a time.
- Flip pancake once pan-side is lightly browned. Remove from pan once both sides are cooked. Repeat with remaining batter.
- Stack pancakes and top with berries, bananas, nut butter and syrup, if desired.
Frozen Veggie Side Dish
Recipe courtesy of Steph Grasso on behalf of Orgain
- 1/2 bag (14 ounces) frozen white pearl onions
- 1 box (8 ounces) frozen quartered artichoke hearts
- 1 box (10 ounces) frozen chopped spinach
- salt, to taste
- pepper, to taste
- 1/2 cup frozen sweet peas
- 1/4 cup heavy whipping cream (optional)
- 1/4 cup 2% plain Greek yogurt
- 1/4 cup grated Parmesan cheese
- Prepare frozen white pearl onions, artichoke hearts and spinach according to package instructions.
- In pan over medium heat, saute onions and artichoke hearts until tender. Season with salt and pepper, to taste.
- Add spinach, frozen sweet peas, heavy whipping cream, Greek yogurt and Parmesan cheese. Mix until cheese is melted, and peas are soft.
- Serve with protein and grain of choice, if desired.
SOURCE:
Orgain
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(Family Features) For a soup that smells as divine as it tastes, warm up your home with the fresh scents and flavors of Creamy Asparagus Soup. Pair with chicken salad croissants for a simple weeknight meal without the hassle then visit Culinary.net to discover more spring soup solutions.
Creamy Asparagus Soup
Recipe courtesy of “Cookin’ Savvy” Servings: 4-6- 2 asparagus bundles
- 3 tablespoons butter
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 3 cups broth of choice, divided
- 4 ounces cream cheese
- 1 cup Parmesan cheese
- 2 teaspoons celery salt
- 2 teaspoons Italian seasoning
- 1/2 cup heavy cream
- salt, to taste
- pepper, to taste
- chicken salad croissants, for serving
- Chop asparagus into bite-size pieces. In large pot, place asparagus, butter, onion powder, garlic powder and 1 cup broth. Cook over medium heat until asparagus gets tender.
- Transfer to blender with 1 cup broth and blend until smooth. Transfer back to pot and, over medium heat, mix in cream cheese, remaining broth and Parmesan cheese. Add celery salt and Italian seasoning. Cook while stirring, blending seasonings in well, then add heavy cream.
- Season with salt and pepper, to taste. Serve with chicken salad croissants.
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Pair Summer Favorites with a Simple Potato Salad
(Family Features) Ideal for neighborhood cookouts, quick family dinners and anything in between, potato salad is a tried-and-true summer favorite. This version from Cookin’ Savvy comes together in a snap so you can spend more time enjoying the sun and less time in the kitchen. Pair this easy potato salad with more warm-weather recipe inspiration found at Culinary.net.Watch video to see how to make this recipe!
Potato Salad
Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6
- 3 pounds potatoes
- 4 boiled eggs, coarsely chopped
- 2 dill pickles
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 package (2 1/2 ounces) real bacon pieces
- 2 cups mayonnaise
- 2 tablespoons mustard
- salt, to taste
- pepper, to taste
- smoked paprika, for garnish
- Coarsely chop potatoes. In Dutch oven, boil until fork tender. Drain then add coarsely chopped eggs and pickles.
- Add garlic powder, onion powder, bacon pieces, mayonnaise and mustard. Season with salt and pepper, to taste. Mix well.
- Transfer to large bowl and refrigerate 1-2 hours. Garnish with smoked paprika.
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(Family Features) Hustling to get out the door for a busy day may tempt you to skip breakfast but taking a few extra minutes to nourish your body helps ensure you can keep up with the day’s demands.
Breakfast is your chance to jumpstart your body. Eating breakfast offers multiple benefits, including providing energy to fuel your day and increasing your ability to focus and make decisions.
A breakfast rich in protein is also important to keep you fuller longer. Eggs may be a frequent option, yet dairy foods can be a good, protein-rich alternative.
If you’re cutting calories, an option like Milk50 contains only 50 calories per serving but the same amount of protein as other dairy milks – 9 grams per serving – along with calcium and vitamin D. This first-of-its-kind product also contains 75% less sugar than skim milk, is lactose-free and doesn’t contain any artificial flavors or colors.
A return-to-dairy trend is gaining momentum, with 58% of U.S. adults welcoming dairy back to their diets after being disappointed with the price, taste and heavy processing of plant-based beverages, according to a national survey commissioned by Dairy Farmers of America. Incorporating these real dairy favorites in your morning recipes can be a cinch.
Start your morning with a nutritious and delicious shake like this Vanilla Coffee Protein Shake, which combines cold brew coffee and frozen bananas for a refreshing treat. Or, if you’re craving something a little heartier, mix up a batch of Chai Oatmeal Energy Bites over the weekend or in the evening so you can grab one or two on the go.
Find more breakfast inspiration at milk50.com.
Chai Oatmeal Energy Bites
Prep time: 10 minutes Cook time: 55 minutes Yield: 2 doze- 1 cup DairyPure Milk50 Vanilla
- 3 chai tea bags, divided
- nonstick cooking spray
- 2 cups old-fashioned oats
- 1/2 teaspoon salt
- 2 teaspoons baking powder
- 2 tablespoons flaxseed
- 1 teaspoon vanilla
- 1/3 cup maple syrup
- 1/2 cup chopped pecans
- In small pot, heat milk until hot but not simmering. Take off heat and place two chai tea bags in milk. Steep tea in milk until cool, about 30 minutes, then discard tea bags.
- Preheat oven to 350 F. Spray mini muffin pan with nonstick cooking spray. In large bowl, stir cooled chai milk, oats, salt, baking powder, flaxseed, vanilla and maple syrup.
- Open third chai tea bag and measure 2 teaspoons tea. If tea is coarse, blitz in spice grinder or use mortar and pestle to grind more finely. Stir tea into batter and let mixture sit 10 minutes so oats can soak up milk.
- Give batter another stir then fill each mini muffin cavity about 3/4 with batter, about 1 tablespoon in each. Sprinkle chopped pecans on top. Bake bites 12-13 minutes, or until toothpick inserted in center of bite comes out clean. Let cool 5 minutes.
Vanilla Coffee Protein Shake
Prep time: 5 minutes Cook time: 8 hours Servings: 1- 5-6 ounces DairyPure Milk50 Vanilla
- 1/2 banana, sliced and frozen
- 1/4 cup, plus 2 tablespoons, cold brew concentrate
- 1/2 teaspoon vanilla extract
- 1-2 scoops protein powder of choice
- 2 teaspoons simple syrup (or to taste)
- Make ice cubes by pouring milk into ice cube tray and freezing until solid, about 8 hours.
- To make shake: In high-speed blender, blend frozen banana slices, cold brew, vanilla, protein powder, simple syrup and 5-6 milk cubes until creamy. Serve in glass.
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