Tags: Protein
Bright Spring Salad
Pear Barley Salad
March Meal Madness – Protein Edition
March Meal Madness – Protein Edition
Happy March! It’s an exciting time of year because we’re FINALLY turning the corner towards spring. While we find leaving winter behind us the most exciting part of March, many believe that March Madness is the highlight of the month. But, as Registered Dietitians, we must share that the true highlight of March is that we celebrate National Nutrition Month! So, in honor of all things nutritious, let’s have our own March Madness… March Meal Madness – Protein Edition! We’re talking smart protein swaps that will make your meal a slam dunk!
Pork Chop vs. Ribeye Steak
With ribeye steak being an all-star favorite, pork chops should enter the hall of fame after this match up! Pork chops brought their A-game with an amazing flavor profile and lean composition. Try these Mediterranean Pork Chops and you’ll be rethinking that steak dinner!
Skinless Chicken Breast vs. Rotisserie Chicken
Rotisserie chicken has a home team advantage that no one can deny. It’s precooked, tasty, and easy to add into your meal! But what if I told you that skinless chicken breast is simple to make and lower in sodium and fat? Simply top your chicken breasts with a few tablespoons of olive oil and a pinch of Italian seasoning then bake at 375 for 35 minutes, or until the meat thermometer reads at 165F. The perfect addition to salads and pasta!
Walnut Chorizo vs. Chorizo Sausage
Think this is an odd matchup? Think again! Walnut chorizo makes a three-point shot and scores on this Taco Night matchup! Use our Walnut Chorizo recipe to shake up the competition on your next Taco Tuesday. It came to compete with black beans and walnuts bringing the protein, fiber, and plenty of heart healthy fats!
Fresh Chicken Tenders vs. Fresh Chicken Wings
No one’s backing down in this game of chicken! Chicken tenders take the lead, making a fast break followed by a slam dunk to score. The versatility and low fat content of the chicken tenders makes them a force to be reckoned with. Soak them in your favorite wing sauce and use them anywhere you might want a zesty chicken wing flavor – I’m talking to you, buffalo chicken wrap!
Pork Loin vs. Ground Beef
Ground beef is a fan favorite in the chili game, but the underdog pork loin pulls ahead to make a HUGE comeback in this one! Just 3 ounces of pork loin contains 24g of protein, giving it the necessary advantage to maintain momentum and win the matchup. Try it for yourself with Instant Pot Pork Chili and Rice for a satisfying and delicious meal!
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Each of these proteins show up ready to compete, but some shoot more baskets and others shoot more airballs. When it comes to nutrition, the lean and low sodium cuts of meat are a slam dunk! Which of these swaps will you try?
Happy Eating!
Jess, Registered Dietitian
MPPD, RDN, LD
Emily, Registered Dietitian
MFCS, RD, LD, FAND
Veggie and Protein Frittata
Tuna & Egg Avocado Toast
No Bake Protein Packed Pistachio Cookies
These sweet and salty protein cookies are perfect for a mid-day pick-me-up! They're packed with protein from the pistachios and the flour, plus the dates provide some sweetness and fiber. It's a win-win!
Waffle Bear Cut Outs
Recipe Difficulty: Easy
Oven: No
Stovetop: No
Knife: Yes
Supplies Needed:
- Cutting Board
- Strainer (to wash produce)
- 1-2" round cookie cutter (or similar item to use as a cookie cutter)
- Pairing Knife*
Wild Rice Power Bowls with Miso Lime Dressing
Plant Based or Plant-Based Junk Food?
Plant Based or Plant-Based Junk Food?
It’s no news that plant-based diets are gaining popularity, but what does plant-based mean? To some it may mean going vegan, while others say it’s being vegetarian, while still others may describe it as incorporating more plant foods into their daily eating patterns. Regardless of how it’s described, as a Registered Dietitian, I love to see more and more people turning to plants! From fruits and veggies, to whole grains, nuts and seeds, plants are all important to have in a balanced diet.
With the popularity of plant-based foods, this trend is here to stay. However, just as with other trends, food companies thrive on using marketing techniques to entice shoppers to buy their products. The animal protein alternative category has exploded with products designed to replace or imitate traditional meat and dairy products, which include plant-based milk, tempeh, tofu, bean burgers, as well as, plant-based sausages, deli meats, crumbles, nuggets, and steaks.1 While the traditional meat and dairy alterative category grows, it’s important to learn how to navigate the Nutrition Facts Label to determine if these alternatives are plant-based protein or plant-based junk food.
How to navigate the Nutrition Facts Label:
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Saturated Fat:
While one would think that switching to a plant-based meat alternative would result in lower saturated fat, the reality is that many meat alternatives, especially hamburger imitators, have comparable amounts. Our team suggests looking for options that have less than 4 grams of saturated fat per serving—or just look for the ‘Dietitian’s Choice’ logo!
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Sodium:
This part of plant-based meat alternatives is often left off front-of-package labeling. The amount of sodium in these products can vary considerably from product to product and brand to brand, however, it is important that consumers check this part of the Nutrition Facts Label. With some brands reaching up to 700 mg of sodium or more for imitation meat, shoppers can look for lower sodium options such as black bean burgers or even adding spinach to your burger patties next time you grill out at home. If you are purchasing packaged meat alternatives our team suggests looking for options that have less than 450 mg of sodium per serving—or just look for the ‘Dietitian’s Choice’ logo!
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Protein:
Plant-based products must have comparable protein, right? Not all animal alternatives are created equal when it comes to protein. For example, soymilk has 7 grams of protein per cup compared with almond milk which only has 1 gram. If you are purchasing a milk-alternative for protein, we suggest looking for a product with at least 6 grams of protein per serving. If you are purchasing a meat-alternative, we suggest looking for the ‘Dietitian’s Choice’ logo on the shelf-tag.
The plant-based protein category is ever evolving. While these foods can fit into a balanced diet, it is important that shoppers recognize that just because a product is labeled ‘plant-based,’ it doesn’t necessarily mean it’s more nutritious! Use the tips above to help you find plant-based foods that fit into your lifestyle! And don’t forget—fruits and veggies are plant based, too! #HaveAPlant
Happy & healthy eating!
Emily, MFCS, RD, LD
1. Schroeder, B. (2019, June 18). Plant based food products started with milk, now taking on meat, what’s next? Retrieved from https://www.forbes.com/sites/bernhardschroeder/2019/06/18/plant-based-food-products-started-with-milk-now-taking-on-meat-whats-next/#6b4f2a2821da
2. Olayanju, J. (2019, July 30). Plant-based meat alternatives: perspectives on consumer demands and future directions. Retrieved from https://www.forbes.com/sites/juliabolayanju/2019/07/30/plant-based-meat-alternatives-perspectives-on-consumer-demands-and-future-directions/#7a510e266daa
3. Gelsomin, E. (2019, August 8). Impossible and Beyond: How healthy are these meatless burgers? Retrieved from https://www.health.harvard.edu/blog/impossible-and-beyond-how-healthy-are-these-meatless-burgers-2019081517448
Blueberry Protein Walnut Breakfast Bars
It’s Time for a Protein Challenge!
We’ve heard it all the time, “breakfast is the most important meal of the day!” How many of you always eat breakfast? If so, how much protein do you get at breakfast? Our team of Supermarket Registered Dietitians have teamed up with the MN Beef Council to bring you a little challenge for the New Year! Continue reading
Should I Worry About Regular Fish Consumption?
Emily
Hi there! We are knee deep in summer and these sunny days have me smiling from ear to ear. For me, summertime isn’t just about the warm weather, for me it’s also about the experiences and of course, the food! Growing up, a typical evening was spent out on the lake fishing. Even though I only tolerated fish with a half a cup of tartar sauce, I loved spending time with family and soaking up that summer sunshine. Continue reading
My Top Five Favorite Food Brands for Kids
Happy Spring! As a Mom of two toddlers I have definitely found my favorite brands that are must-haves for every grocery trip. Toddlers (at least mine) tend to be creatures of habit so I am always trying to find a balance between getting foods that I know that they will eat and Continue reading
Healthy Tips for Potluck!
pot-luck I noun I a meal to which everyone who is invited brings food to share
Potlucks are great anytime of the year, but they tend to be more popular this time of year as we have more gatherings with friends and family for the holidays and football games. Potlucks are popular because not only is it a lot less work for the host, but it provides a wide variety of foods for everyone to try! In my family, potlucks are a must. I have a large family, so large in fact that we have to rent out a community room or an external space to host our family gatherings because we don’t fit in our own houses anymore! But, no matter where we spend our holidays, food is always at the top of mind.
