By Grace O
Thinking about your muscle mass isn’t just for bodybuilders. Amino acids are the building blocks of protein, which is essential to healing wounds and building strength. Here are the FoodTrients top protein and muscle-building foods:
- Grains: Amaranth (1 cup = 9.3g protein), brown rice (1 cup =7g protein), oatmeal (1 cup = 6g protein), quinoa (1 cup = 8g protein), spelt (¼ cup raw = 5g protein), farro (⅓ cup = 5g protein), sprouted grains (which make nutrients and protein more bioavailable to the body), teff (½ cup = 4.9g protein), wild and black rice (1 cup =7g protein)
- Dairy: Cheese (1 oz. = 7g protein), cottage cheese (1 cup = 25g protein), Greek yogurt (1 cup = 19g protein), kefir (1 cup = 8-11g protein), milk (1 cup = 8g protein)
- Nuts and Seeds: Cashews (1 oz. = 5g protein), chia seeds (1 oz.= 4.7g protein), flax seeds (1 Tbs = 1.3g protein), hemp seeds (3 Tbs = 10g protein), peanuts/peanut butter (1 oz.=7.3g protein), pumpkin/squash seeds (¼ cup = 9g protein), sunflower seeds (3/5 oz. = 21 g protein), walnuts (1 oz.= 1g protein)
- Meat/Poultry: Bone Broth (1 cup = 7-10g protein), chicken breast (4 oz.= 27g protein), eggs (1 egg = 7g protein), turkey (3 oz. = 24g protein)
- Seafood: Clams (10 small clams = 25g protein), cod (4 oz. = 20g protein), halibut (3.5 oz.=14-18g protein), oysters (1 med. = 5g protein, salmon (3 oz. = 17g protein), scallops (3 oz.= 17g of protein), shrimp (3.5 oz. = 23g protein), trout (3oz. = 17g protein), tuna (3 oz. = 25g protein)
- Fruits: Avocado (1 cup = 4g protein), banana (complex carb for energy), raisins (¼ cup = 1g iron)
- Vegetables: Broccoli (1 cup = 3g protein), green peas (1 cup = 8g protein), potatoes (1 small 5oz. = 3g protein), seitan (½ cup = 46g protein), spinach (1 cup =1g protein), tempeh (1 cup = 31g protein), tofu (1 cup = 20g protein)
- Legumes: Beans (1 cup = 15+g protein), chickpeas or garbanzo beans (1 cup = 14.5g protein), fava beans (1 cup = 13g protein), lentils (1 cup = 18g protein)
- Other: Blue-Green Algae 1Tbs = 4g protein), nutritional yeast (2 Tbs = 4g protein), whey powder (up to 20g protein per scoop)
Asian Chicken Salad
Improve metabolism and energize with this delicious Asian Chicken Salad. Chicken is a great source of lean protein, which helps keep your appetite in check and maintain muscle mass. In my version of Chinese chicken salad, I use mangoes instead of Mandarin oranges. The base of the dressing is a bottled sweet chili sauce. The crispy noodles, though not very healthy, are fun in moderation.
Serves 4
Ingredients
- 1 cup peanuts (raw or roasted), separated into halves
- ¼ cup olive oil
- 2 cups shredded Napa cabbage (white part only)
- ½ cup shredded red cabbage
- ½ cup minced cilantro leaves
- ⅓ cup minced chives
- 3 cups diced cooked chicken
- 1 cup diced mango
- 2 Tbs. toasted sesame seeds
- ½ cup crispy Chow Mein noodles (optional)
- Dressing
- ½ cup sweet chili sauce
- 2 Tbs. fresh lime juice
- 1–2 Tbs. sesame oil
Instructions
1. In a heavy skillet, fry the raw peanuts in the oil over medium heat for 5–7 minutes or until golden brown. Drain on paper towels and set aside.
2. Make the salad dressing: In a small bowl, mix the sweet chili sauce, lime juice, and oil.
3. In a large salad bowl, toss the cabbage, cilantro, and chives with half of the dressing.
4. Fold in the toasted (or roasted) peanuts, chicken, and mango.
5. Garnish with the sesame seeds and crispy noodles, if desired. Serve with the remaining dressing.
– Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at Foodtrients.com/recipes/strength.
