Recipe of the Week
5 Nutrition-Boosting Tips to Spread Protein Throughout the Day
5 Nutrition-Boosting Tips: Most Americans are eating enough protein. They’re just eating it wrong. Build your morning meal around protein, such as a Tart Cherry Cottage Cheese Smoothie, or make snack time count with Air Fryer Cottage Cheese Toast with a delicious drizzle of hot honey.
5 Nutrition-Boosting Tips to Spread Protein Throughout the Day
(Feature Impact) Most Americans are eating enough protein. They’re just eating it wrong. Protein is the macronutrient of the moment – for muscle building, losing weight and staying strong – but nutrition researchers say two things are missing from the conversation: timing and quality.
Spreading protein intake across the day produced about 25% greater muscle protein synthesis, even when the total daily intake was identical, according to research published in the “Journal of Nutrition.”
“Your muscles don’t have a bank account,” said Chris Mohr, PhD, RD, performance nutritionist. “You can’t deposit all your protein at one meal and expect your body to save it for later.”
Most researchers point to a target of about 30 grams of high-quality protein per meal to maximize muscle protein synthesis in most adults.
However, grams aren’t everything. The source matters just as much.
“Aim to get most of your protein from whole, nutrient-dense foods rather than relying on powders, bars and snacks that don’t have much else to offer,” Mohr said. “Supplements have their place but they should build on a real-food foundation, not replace it.”
Quality comes down to amino acids – specifically, whether a source contains all nine essential ones the body can’t produce on its own. Animal proteins (dairy, eggs, meat, fish) check that box. Many plant proteins don’t and tend to be lower in leucine, the amino acid most critical for triggering muscle growth. Dairy is especially rich in leucine.
Mohr recommends a source of dairy at every meal, including milk, Greek yogurt or cottage cheese. He suggests cottage cheese with the highest levels of protein, such as MULU cottage cheese that contains 18 grams of protein per serving – one-third more than the leading brand.
Additionally, Mohr offers these tips to spread protein intake throughout the day:
- Start with a protein anchor. Build your morning meal around protein, such as scrambled eggs with cottage cheese or a Tart Cherry Cottage Cheese Smoothie with nut butter.
- Layer in protein at lunch. A salad with grilled chicken, a turkey and cheese wrap or a grain bowl with edamame and hard-boiled eggs can hit the 30-gram target.
- Make snacks count. Use cottage cheeseas a base for dips or keep hard-boiled eggs on hand for quick, protein-rich options. Or, in just 7 minutes when time is of the essence, you can prepare Air Fryer Cottage Cheese Toast with a delicious drizzle of hot honey.
- Treat dinner as a cap, not a catchup. By evening, protein intake should already be well distributed. Try a moderate portion of fish, lean meat or legumes alongside vegetables.
- Eat slow-digesting protein before bed. Studies show consuming casein protein before sleep – the slow-digesting protein found naturally in dairy – supports overnight muscle repair. One-half cup of cottage cheese or a glass of milk before bed is a practical, evidence-backed way to put science to work.
To find more protein-rich solutions to power your day, visit MULUProtein.com.
Tart Cherry Cottage Cheese Smoothie
Servings: 2
- 1 cup MULU low-fat cottage cheese
- 1 frozen banana, peeled
- 3/4 cup frozen tart cherries
- 1 tablespoon ground flaxseed
- 1 cup low-fat milk
- 1 tablespoon nut butter
- water
- In blender, blend cottage cheese, banana, cherries, ground flaxseed, milk and nut butter on high speed until completely smooth, 45-60 seconds.
- If smoothie is too thick, add water, 2 tablespoons at a time, and blend to preferred texture.
- Pour into two glasses and serve or pour into sealed jar or container and refrigerate overnight; stir or shake well before drinking.
Nutritional information per serving: 310 calories; 35 g carbohydrates; 22 g protein; 10 g fat.
Air Fryer Cottage Cheese Toast
Servings: 2
- 1 cup MULU low-fat cottage cheese
- 2 slices sourdough bread
- 2 teaspoons hot honey
- 2 teaspoons chili crunch
- Preheat air fryer to 400 F.
- Spread 1/2 cup cottage cheese onto each slice of sourdough bread.
- Transfer slices into fryer basket. Cook about 7 minutes, or until cottage cheese is golden, bubbly and lightly set.
- Remove toast from air fryer. Drizzle 1 teaspoon hot honey and 1 teaspoon chili crunch over each slice and serve.
Nutritional information per serving: 295 calories; 38 g carbohydrates; 19 g protein; 6 g fat.
SOURCE:
MULU Cottage Cheese
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Food and Beverage
Convenient, Crave-Worthy School Day Recipes to Get Kids Eating Healthy
School Day Recipes that are quick, healthy, and kid-approved—try Ants on a Log Salad plus Quick-Pickled Celery and Egg Salad for easy lunches and after-school bites.
Convenient, Crave-Worthy School Day Recipes to Get Kids Eating Healthy
(Feature Impact) During the rush of back-to-school season, parents need quick, efficient options to encourage healthy foods for their families without fielding moans and groans. That means choosing simple recipes that feature nourishing fruits, vegetables, proteins and healthy fats while still boasting kid-approved textures and flavors.
Keeping high-quality fresh produce in your kitchen, like Dandy Celery from Duda Farm Fresh Foods, means you’ll be ready to whip up nutritious yet convenient lunches, after-school snacks and dinners at a moment’s notice.
This Ants on a Log Salad recipe is a deconstructed mix-and-eat twist on a classic childhood favorite, while the Quick-Pickled Celery and Egg Salad elevates traditional egg salad into a fresh, tangy filling for sandwiches and wraps. Both recipes are creamy, crunchy and craveable with a well-balanced mix of nutrients to satisfy the appetites of busy families.
“Healthy eating doesn’t have to be complicated,” said Nichole Towell, senior director of marketing and new product development at Duda Farm Fresh Foods. “During the busy back-to-school season, simple choices like keeping fresh celery on hand can make it easier to build wholesome snacks and meals throughout the week. Its crisp texture, refreshing taste and versatility make it a favorite for families looking for easy ways to add more vegetables to their day.”
Find more easy school-day recipe ideas at DudaFresh.com.
Ants on a Log Salad
Total time: 5 minutes
Servings: 1
- 1 apple, chopped
- 2 stalks Dandy Celery, chopped
- 3/4 cup non-dairy yogurt
- 2 tablespoons raisins
- 1 tablespoon peanut butter
- Chop apple and celery into small, evenly shaped, bite-sized pieces. Add apple and celery pieces, yogurt, raisins and peanut butter to jar and shake well to combine or mix together in bowl. Serve.
Quick-Pickled Celery and Egg Salad
Prep time: 15 minutes
Cook time: 10 minutes
Servings: 3
Quick-Pickled Celery:
- 1/3 cup hot water
- 2/3 cup white vinegar
- 1 tablespoon granulated sugar
- 1 teaspoon salt
- 1/2 teaspoon whole peppercorns
- 1 1/2 cups sliced Dandy Celery, cut into 1/4-inch pieces (about 3 celery ribs)
- 1 sprig fresh dill
Egg Salad:
- 6 large eggs
- cold water
- 1/3 cup mayonnaise
- 1/3 cup chopped pickled celery
- 1 green onion, thinly sliced
- 1 teaspoon yellow mustard
- 1 teaspoon hot sauce
- 1 tablespoon chopped fresh tarragon
- 1/4 teaspoon celery salt seasoning
- To make pickled celery: Use microwave or kettle to bring water to boil. Pour into large mason jar; add white vinegar, sugar, salt and peppercorns. Stir well to dissolve salt and sugar.
- Add celery and dill. Cover with lid and chill 1 hour to overnight.
- To make egg salad: Add eggs to medium saucepan and fill with cold water until eggs are covered. Over medium-high heat on stovetop, bring to boil. Turn off heat and cover with lid. Let sit 10 minutes. Drain and add eggs to bowl full of ice-cold water. Chill at least 10 minutes before peeling.
- Chop hardboiled eggs and add to mixing bowl. Add mayonnaise, pickled celery, green onion, mustard, hot sauce, tarragon and celery salt then stir to combine. Serve in sandwich or wrap, or with crackers.
SOURCE:
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Make Summer Pop with a Super Snack
(Family Features) When it comes to summer snacking, it’s hard to top the combination of favorite seasonal flavors.
You can enjoy both the sweetness of freeze-dried strawberries and popped popcorn, a whole grain that’s 100% unprocessed with no additives, hidden ingredients or GMOs, in this three-ingredient Strawberries and Cream Popcorn recipe.
Just drizzle white chocolate over popped popcorn then sprinkle with ground freeze-dried strawberries for a perfectly delicious way to meld all your favorite flavors of summer into one easy, convenient snack.
Find more summer snacking solutions by visiting Popcorn.org.
Strawberries and Cream Popcorn
Recipe courtesy of The Popcorn Board
Servings: 4-6
- 1/4 cup freeze-dried strawberries
- 6 cups popped popcorn
- 1 cup white chocolate chips, melted
- In small food processor or spice grinder, pulse freeze-dried strawberries until finely ground. Place popped popcorn in large bowl. Drizzle melted chocolate over top; toss until well coated. Sprinkle evenly with ground freeze-dried strawberries; toss until well coated.
- Scrape onto large parchment paper-lined baking sheet, spreading into even layer.
- Let stand at room temperature 30-60 minutes, or until chocolate is set and hardened. To serve, break into pieces.
- Tips: To melt chocolate, place chocolate chips in heatproof bowl set over saucepan of barely simmering water, stirring 3-5 minutes, or until smooth.
- To melt chocolate in microwave, place chocolate chips in microwave-safe bowl or measuring cup. Microwave on medium, stirring every 30 seconds, for 1-2 minutes, or until smooth and melted.
SOURCE:
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(Family Features) If you’re in a tight spot for a last-minute potluck barbecue, don’t just throw together any salad. This Queso Cheese Corn Salad features a zesty homemade dressing and a salad base with a bit of heat (if you dare). Discover more cookout recipes by visiting Culinary.net.
Queso Cheese Corn Salad
Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6
Dressing:
- 2 limes, juice only
- 1/4 cup mayo
- 1 pinch salt
- 1 tablespoon sugar
- 2 cans whole corn, drained
- 1 cup chopped bell pepper
- 1/4 cup chopped red onion (optional)
- 1 hot pepper (optional)
- 1 cup shredded queso cheese
- freshly chopped cilantro, for garnish
- To make dressing: In bowl, mix lime juice, mayo, salt and sugar.
- In separate large bowl, mix corn; bell pepper; onion, if desired; hot pepper, if desired; and queso cheese.
- Pour dressing over corn mixture and mix well. Top with cilantro.
SOURCE:
Culinary.net
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