Nutritional Secret Weapon
Apr 8, 2009
We all have our favorite high protein foods like eggs, tuna, and chicken, but while these are great sources of protein, that are not meals in themselves and will not keep you full for long. What if there was a secret ingredient that could take any ordinary serving of protein and turn it into a delicious meal packed with nutritional value?
Well, there is such an ingredient and your secret weapon is beans. If you are feeling a little like Jack and the Beanstalk right now, keep reading because beans are the perfect partner for your high protein plate. They are cheap, like cheaper than BK’s Value Menu cheap, convenient because they come in a can and add rich flavor and texture to any meal. Beans also have the perfect metabolic combination of protein which helps build muscle and slow digesting fiber that brings a good feeling of fullness and will not send your blood sugar through the roof. A 2/3 cup serving of beans has about 10 grams of protein and 7 grams of fiber. To prepare, simply open the can and rinse the beans in a colander.
Secret Weapons for Breakfast
Scramble a couple eggs and serve them with black beans. Microwave the beans for 1 minute in a bowl with a little salt, pepper, a little olive oil and garlic (powdered or fresh). I use a garlic press for convenience. Add some hot sauce and you’ve got Huevos Rancheros. Arriba! You’ve taken a boring breakfast and made it into something rich and delicious in minutes.
Secret Weapons for Lunch
Tuna salad is a staple of my high protein diet, but it can get a little too fishy if I make it the same way day in and day out. Try a can of solid white albacore tuna mixed with half a can of cannellini beans (also known as white kidney beans) salt, pepper, diced red onion, juice of half a lemon, olive oil and some dried dill. If it isn’t tangy enough for you, add some red wine vinegar. This tuna salad has a fresh, crisp flavor that is way healthier than the mayonnaise alternative.
Secret Weapons for Dinner
Jamaican style grilled chicken and black beans is best served with sand between your toes, a Caribbean cocktail in one hand and a some Bob Marley playing in the background. Season the chicken with jerk sauce and grill. You can get jerk seasoning as a liquid marinade, paste or dry rub. I prefer the paste or the dry rub. Prepare the beans just like the breakfast meal except, this time also add paprika and a little lime juice. All kidding aside, you will need a cool beverage with this one because it’s a little spicy!