Category: Proteins

Hail the Benefits of Fish

10/30/2019

Being a nutrition professional often leads to questions about the most recent diet, the latest food trend, or the best meal plans. One common topic that I’m asked about is fish! Should I eat fish? How much? And what type? Let’s take a look at the facts.

Health Benefits

Fish is a great source of protein, vitamins, minerals, and omega-3 fatty acids. It also offers many health benefits, such as supporting brain and eye function in children and reducing the risk of stroke, high blood pressure, and other chronic conditions. The American Heart Association recommends eating at least 2-3 servings or about 8-12 ounces of seafood per week. You should focus on fish that are high in omega-3 fatty acids, such as trout, herring, sardines, and salmon. You may have heard that pregnant or breastfeeding women should avoid eating fish high in mercury. Although this is true, it is still recommended that pregnant women eat 8-12 ounces of low-mercury fish each week.

What about Mercury?

Nearly all fish contain mercury, no matter the source. However, some fish are higher in mercury than others such as king mackerel, shark, and swordfish. Fish low in mercury and high in omega-3 fatty acids (heart-healthy fats) include salmon, sardines, trout, pollock, trout, cod, and haddock.

The bottom line? You shouldn’t avoid fish because of mercury - just look for fish that are low in mercury!

Wild or Farmed?

Wild-caught fish comes from oceans, lakes, and rivers. The nutrition quality (such as the amount of omega-3's) mainly depends on what the fish eats. Wild-caught fish eat a variety of things based on their natural environment. Farmed fish are raised in large tanks or pens and usually fed fish oils, plant proteins, minerals, and vitamins. These meet the nutrition needs of the fish, as well as offer specific health benefits to consumers. Farming and fishing practices are not what they used to be and this topic has become quite complicated. For a more complete review of wild and farmed fish options that are more environmentally sound, check out the Monterey Bay Aquarium Seafood Watch to download a consumer guide for your particular state.

Canned Versus Frozen

Canned fish is a nutritious addition to your pantry and is a budget-friendly option, especially when on sale. Look for water-packed, no added salt canned fish to reduce the amount of fat and sodium in your diet.

Frozen fish go through multiple steps in order to make it to the consumer as a high-quality product. They have a storage life of about a year if handled properly and are equally as nutritious as canned.

Always remember to buy seafood from reputable sources and avoid frozen seafood with ice-crystals, which could be a sign of thawing and refreezing. If you are buying fresh fish, it should not have an icy or fishy smell. Check out Seafood Health Facts to learn more about the proper handling and storage of seafood.

Things To Keep in Mind

Eat fish in moderation and variety
Always check local fish advisories before eating fish caught by family and friends
For adults, eat fish 2-3 times each week
For children, serve age-appropriate servings 1-2 times each week
In order to retain the most nutrients and limit the loss of omega-3 fats, it is best to steam, bake, or poach your fish

Quick Meal Ideas

Fish tacos with corn salsa
Seafood chowder
Baked or broiled salmon with lemon
Salmon patties (from canned salmon) served on a bed of leafy greens with mint yogurt dressing. See the recipe below!

Anytime Salmon Patties

Makes 3 servings (6 patties)

Ingredients:

2 (6-ounce) cans salmon (boneless, skinless)
1 egg
2 small whole red potatoes (microwaved or boiled)
2 large green onions, minced (about 1/3 cup)
1 large lemon, juiced (about 1/4 cup)
1⁄2 teaspoon cumin powder
1⁄2 teaspoon paprika
1⁄2 teaspoon coriander powder
1⁄2 teaspoon garam masala
Neutral oil (such as canola, vegetable, or avocado) to coat pan

Directions:

Drain the liquid from the canned salmon into a bowl and set aside for later.
Mash cooked potatoes in a bowl. Add canned salmon, green onions, lemon juice, and spices and mix well.
Add the egg to the salmon mixture and stir to combine. The mixture should start sticking together - if it seems too dry, add a little of the leftover liquid from draining the salmon.
Using your hands, form the patties using about 1/3 cup of mixture at a time.
Lightly rub or spray oil on a nonstick skillet and heat over medium. Cook patties until browned on each side and heated through.
Enjoy on a bed of greens with the creamy mint dressing below.

Nutrition Facts per Serving (2 patties): 220 calories, 20g carbs, 3g fiber, 5g fat, 27g protein, 350mg sodium

Creamy Mint Dressing

Makes 3 servings

Ingredients:

1 cup plain yogurt (low-fat or nonfat)
1 handful fresh mint leaves (about 1/3 cup packed)
1⁄2 fresh Serrano chili pepper
1 large lemon, juiced (about 1/4 cup)
1⁄4 teaspoon roasted cumin seeds (or ground)
Salt to taste (optional)

Directions:

Combine all ingredients in a blender.* If mixture seems too thick, add a splash of milk or water.
Serve with salmon patties and as a salad dressing. Refrigerate leftovers in an airtight container.

*If you don't have a blender, finely chop the mint and chili pepper and whisk all ingredients together in a mixing bowl.

Nutrition Facts per 1/3 cup serving: 60 calories, 7g carbs, 2g fiber, 1.5g fat, 4.5g protein, 180mg sodium

~Sadaf Ijaz, Dietetic Intern

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Plant Proteins

3/24/2017

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What is protein? Why do we need it?
Protein is a nutrient that is made of amino acids. Amino acids are what make muscle, bone, skin, and hair. Our bodies make some amino acids, but there are several amino acids that our bodies can’t make – these are called essential amino acids. We have to get these through our food!

The first foods that may pop into your head when you hear the word protein are meat, eggs, seafood, or dairy. There are, in fact, many plant foods that are great sources of protein as well! These include:

Legumes (lentils, beans, peas)
Soy foods (tempeh, tofu, soymilk)
Vegetables (peas, artichoke, spinach)
Grains (kamut, wheat berries, quinoa, oatmeal)
Seeds (pumpkin seeds, flax seeds, sunflower seeds, chia seeds)
Nuts (peanut butter, almonds, pistachios, hazelnuts, walnuts)

Benefits of plant proteins
Plant protein are packed with fiber and other important nutrients. There has been research that correlates plant-based diets with lower risks of heart disease, obesity, hypertension (high blood pressure), type 2 diabetes, and certain types of cancer.

Amanda getting ready to talk about plant proteins!

They're good for the environment, too!
Studies have shown that eating more plant foods and less animal foods is better for the environment. As mentioned in Today’s Dietitian, “Diets high in meat increase greenhouse gas emissions from food production and global land clearing, as well as rate of species extinction.”

Wallet friendly
You definitely get more bang for your buck with plant proteins. Not only are they packed with nutrients, but plant proteins are also very affordable. You can buy a lot more beans, peas, and lentils, for example, than meat when comparing grams of protein.

Complete Protein
As mentioned before, there are certain amino acids that we need to get through food. Protein foods that contain all of these amino acids are called “complete proteins.” A few plant proteins that are complete proteins are quinoa and soy products. Many of the other plant proteins that you eat are not complete proteins.

As long as you eat a variety of different plant proteins during the day, you will easily get all of the amino acids that you need. These foods do not need to be eaten at the same time or even at the same meal!

Bottom line
You don't have to be a vegetarian or vegan to benefit from plant proteins. Test out the waters by going meatless once per week. Your body will thank you!

Below are a few recipes that we prepared at our recent Plant Proteins class at the Verdant Community Wellness Center. Enjoy!

~Leah, Dietetic Intern

Black Bean Burgers
Makes 4 servings
Recipe adapted from Allrecipes.com

Ingredients:

1 (16-ounce) can black beans (low sodium), drained and rinsed
½ green bell pepper, cut into 2-inch pieces
½ onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 Tablespoon chili powder
1 Tablespoon cumin
½ cup bread crumbs

Directions:

Preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Stir mixture into mashed beans.
In a small bowl, stir together egg, chili powder, and cumin.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together.
Divide mixture into four patties. Place patties on baking sheet, and bake about 10 minutes on each side.

Nutrition per patty: 208 Calories, 3g Fat, 10.5g Protein, 35g Carbohydrates, 7.5g Fiber, 350mg Sodium

Teriyaki Tempeh
Makes 8 servings
Recipe adapted from America’s Test Kitchen’s Vegetarian Cookbook

Ingredients:

4 Tablespoons olive oil
3 (8-ounce) packages tempeh, cut into ¼” strips
½ cup water
½ cup low-sodium soy sauce
½ cup sugar
2 Tablespoons mirin
1 garlic clove, minced
1 teaspoon cornstarch
½ teaspoon grated fresh ginger
Optional: brown rice, sautéed or steamed vegetables, sliced scallions

Directions:

Heat oil in large skillet over high heat. Place tempeh strips in the skillet and fry each side until brown. Remove fried tempeh and place onto a paper towel. Complete this process in batches until all tempeh strips are fried.
In a small saucepan, combine water, soy sauce, sugar, mirin, garlic, cornstarch, and ginger. Whisk until smooth. Heat over medium-high heat until sauce comes to a boil, whisking occasionally. Reduce heat to medium-low and simmer until thickened, about 5-10 minutes.
Serve tempeh and sauce over rice and vegetables. Garnish with scallions.

Nutrition per serving (tempeh and sauce): 290 Calories, 16g Fat, 17g Protein, 22g Carbohydrates, 4g Fiber, 582mg Sodium

Chia Pudding
Makes 4 servings
Recipe adapted from Wellnessmama.com

Ingredients:

2 cups coconut milk
½ cup chia seeds
½ teaspoon vanilla extract
¼ cup (or less) honey (or sub any sweetener)
Optional: ¼ teaspoon cinnamon powder
Toppings: Fruit of choice, nuts, or granola

Directions:

Place all ingredients in blender. Blend on high for 1-2 minutes, until completely smooth.
Pour mixture into a jar or glass container. Refrigerate for at least 4 hours or overnight to gel.
Garnish with toppings of choice.

Nutrition per serving: 250 Calories, 9g Fat, 6g Protein, 40g Carbohydrates, 11g Fiber, 83mg Sodium

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Tempeh Tacos with Pineapple Cabbage Slaw (GF, Vegan)

3/14/2017

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Tempeh is one of those foods that may not be on everyone's weekly grocery list. Often confused with tofu, tempeh is made from fermented soybeans and offers a whole host of health benefits. Let's see why you should incorporate more tempeh into your into your healthy diet.

Tempeh is a prebiotic: Tempeh feeds the good bacteria in your gut, so that you can continue to have better gut health.
Better bioavailability: The fermentation process that tempeh undergoes makes the soy proteins and calcium molecules easier for our bodies to digest and absorb.
High in protein: One 3 ounce serving of tempeh has 16 grams of protein!
Versatility: Tempeh can be used in a variety of dishes. It can be baked with a simple marinade, crumbled as a ground meat alternative, or cut into strips to be used in sandwiches.

These tasty tacos are quick to prepare and will be sure to impress! The combination of spices and seasoning pack a punch of flavor that won't leave you missing the meat. You can use whole-wheat flour tortillas or pre-made tostadas in place of the corn tortillas. Enjoy!

~ Lauren, Dietetic Intern

Recipe adapted by Lauren Hoffman & Megan Ellison from Emilie Eats
Makes 3 Servings

Ingredients:

1 (8-ounce) package tempeh, cut into bite-size chunks
2 Tablespoons reduced-sodium tamari + 2 Tablespoons water
1 teaspoon chili powder
1/2 - 1 teaspoon red chili flakes (depending on how spicy you want it)
1/2 teaspoon ground cumin
1/2 teaspoon liquid smoke or paprika
1/2 teaspoon garlic power (or 4 minced fresh garlic cloves)
1/2 teaspoon onion powder
1/4 teaspoon ground black pepper
6 corn tortillas (6" size)
Oil for cooking
1 1/2 cups red cabbage, shredded
3/4 cup pineapple, diced (you could deliciously substitute mango)
1/2 cup cilantro, finely minced, plus more for garnish
2 Tablespoons fresh lime juice (~1 lime)
1 teaspoon apple cider vinegar (or rice vinegar)
1 teaspoon honey (or agave)
1/4 teaspoon each salt and pepper
Additional toppings: cilantro, avocado, salsa, green onions, lettuce

Directions:

Preheat oven to 350°F.
Place the tempeh in a medium bowl.
In a small bowl, whisk tamari, chili powder, hot sauce, cumin, liquid smoke, garlic powder, onion powder, and pepper. Add mixture to tempeh and stir to coat. Let sit for 5-10 minutes.
Place corn tortillas on a baking sheet and brush with a small amount of oil. Bake for 10 minutes, or until crisp and golden brown.
Heat a skillet over medium heat. Add tempeh and cook for 4-5 minutes, or until browned. Flip the tempeh and cook for another 3-4 minutes.
Meanwhile, combine red cabbage, pineapple, cilantro, lime juice, vinegar, honey, and salt in a medium bowl. Top the tortillas with the prepared tempeh, slaw, and other desired toppings.

Nutrition per Serving (2 corn tortillas with tempeh and slaw): 319 Calories, 12g Fat, 19g Protein, 41g Carbohydrates, 9g Fiber, 655mg Sodium

Preparation time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

Lauren shared this recipe with me a while back and I finally got around to trying it tonight for our first dinner after returning from a Hawaii vacation. It definitely helped with the post-vacation blues and took me back to the Island at least in flavor. I also love the various textures and colors in this easy and quick dinner option. Give it a try and let us know what you think. With Aloha - Megan

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Hail the Benefits of Fish

Health Benefits

What about Mercury?

Wild or Farmed?

Canned Versus Frozen

Things To Keep in Mind

Quick Meal Ideas

Anytime Salmon Patties

Creamy Mint Dressing

Plant Proteins

Tempeh Tacos with Pineapple Cabbage Slaw (GF, Vegan)

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