{"id":3662,"date":"2017-09-04T06:48:52","date_gmt":"2017-09-04T06:48:52","guid":{"rendered":"http:\/\/zestmag.com\/online\/?p=3662"},"modified":"2017-09-04T06:48:52","modified_gmt":"2017-09-04T06:48:52","slug":"power-up-with-plant-protein","status":"publish","type":"post","link":"http:\/\/zestmag.com\/online\/power-up-with-plant-protein\/","title":{"rendered":"Power up with plant protein"},"content":{"rendered":"

When it comes to getting energy from the food you eat, it’s no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits.<\/strong><\/p>\n

\"\"<\/a><\/p>\n

According to a\u00a0Harvard School of Public Health<\/span>\u00a0study published in the American Journal of Epidemiology, substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can result in lowering diabetes risk by 7-21 percent. Because peanuts are known as a low glycemic index food due to their slow digestion that causes sugar to gradually be released into the bloodstream, they can have positive effects on blood sugar control.<\/p>\n

Find more nutritional information and ways to include peanuts in your diet at\u00a0gapeanuts.com<\/a>.<\/p>\n

Chicken Pad Thai<\/strong>
\nServings: 4<\/p>\n

\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

1<\/span><\/p>\n<\/td>\n

\n

pound chicken breast<\/span><\/p>\n<\/td>\n<\/tr>\n

<\/td>\n\n

freshly ground pepper, to taste<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

tablespoon olive oil<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

tablespoon honey<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

2<\/span><\/p>\n<\/td>\n

\n

teaspoons chili garlic sauce<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

3<\/span><\/p>\n<\/td>\n

\n

tablespoons rice wine vinegar<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

2<\/span><\/p>\n<\/td>\n

\n

tablespoons low-sodium soy sauce<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

tablespoon peanut butter<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1\/4<\/span><\/p>\n<\/td>\n

\n

cup water<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

medium zucchini, spiralized (about 1 cup)<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

2<\/span><\/p>\n<\/td>\n

\n

medium carrots, spiralized (about 1 cup)<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

cup cooked pad thai stir-fry noodles<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

cup bean sprouts<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

cup thinly sliced cabbage<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

lime, quartered<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1\/4<\/span><\/p>\n<\/td>\n

\n

cup unsalted peanuts, crushed<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

2<\/span><\/p>\n<\/td>\n

\n

tablespoons chopped cilantro<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n

Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear. Remove chicken from pan and allow to rest 5 minutes before slicing.<\/em><\/p>\n

To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.<\/em><\/p>\n

Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat. Toss in bean sprouts and cabbage. Serve with lime wedge, crushed peanuts and cilantro.<\/em><\/p>\n

Nutritional information per serving: 295 calories, 12 g total fat, 2 g saturated fat, 60 mg cholesterol, 792 mg sodium, 22 g carbohydrates, 4 g fiber, 9 g sugar, 27 g protein, 109% vitamin A, 46% vitamin C, 7% calcium, 10% iron.<\/em><\/p>\n

Peanut Butter Banana Overnight Oats<\/strong>
\nServings: 2<\/p>\n

\n
\n
\n\n\n\n\n\n\n\n\n\n\n
\n

1\/4<\/span><\/p>\n<\/td>\n

\n

cup powdered peanut butter<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

3\/4<\/span><\/p>\n<\/td>\n

\n

cup old-fashioned rolled oats<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

2<\/span><\/p>\n<\/td>\n

\n

teaspoons ground chia seeds<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1 1\/2<\/span><\/p>\n<\/td>\n

\n

cups unsweetened coconut milk<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

teaspoon pure vanilla extract<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1\/2<\/span><\/p>\n<\/td>\n

\n

cup small banana, sliced<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

tablespoon peanuts, chopped<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

tablespoon peanut butter<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n

In medium bowl, stir together powdered peanut butter, oats, chia seeds, coconut milk and vanilla extract.<\/em><\/p>\n

Divide evenly into mason jars or storage containers and refrigerate overnight.<\/em><\/p>\n

Before serving, add banana slices, chopped peanuts and peanut butter to each.<\/em><\/p>\n

Nutritional information per serving: 280 calories, 12 g total fat, 4 g saturated fat, 135 mg sodium, 36 g carbohydrates, 7 g dietary fiber, 8 g sugar, 10 g protein, 8% vitamin A, 4% vitamin C, 35% calcium, 13% iron.<\/em><\/p>\n

Baked Salmon with Peanut Butter Glaze<\/strong>
\nServings: 4<\/p>\n

\n
\n
\n\n\n\n\n\n\n\n\n
\n

1<\/span><\/p>\n<\/td>\n

\n

pound salmon<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

teaspoon olive oil<\/span><\/p>\n<\/td>\n<\/tr>\n

<\/td>\n\n

freshly ground pepper, to taste<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1\/4<\/span><\/p>\n<\/td>\n

\n

cup peanut butter<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

2<\/span><\/p>\n<\/td>\n

\n

teaspoons chili garlic sauce<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1\/4<\/span><\/p>\n<\/td>\n

\n

cup 100 percent orange juice<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n

Heat oven to 400 F and line baking sheet with aluminum foil. Place salmon on baking sheet, drizzle with olive oil and season with pepper, to taste. Bake salmon 15-20 minutes until cooked through.<\/em><\/p>\n

In small saucepot over medium-low heat, whisk together peanut butter, chili garlic sauce and orange juice, and cook until warm.<\/em><\/p>\n

To serve, pour peanut butter glaze over salmon.<\/em><\/p>\n

Nutritional information per serving: 334 calories, 23 g total fat, 5 g saturated fat, 50 mg cholesterol, 173 mg sodium, 5 g carbohydrates, 1 g fiber, 3 g sugar, 27 g protein, 8% vitamin C, 4% calcium, 3% iron.<\/em><\/p>\n

Vegetarian Nourish Bowl<\/strong>
\nServings: 4<\/p>\n

\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

1<\/span><\/p>\n<\/td>\n

\n

cup large, diced butternut squash<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

16<\/span><\/p>\n<\/td>\n

\n

ounces Brussels sprouts, halved<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

medium red onion, large diced<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1\/2<\/span><\/p>\n<\/td>\n

\n

can (8 ounces) reduced-sodium garbanzo beans, rinsed and drained<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

head garlic (about 10 cloves), peeled<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

tablespoon olive oil<\/span><\/p>\n<\/td>\n<\/tr>\n

<\/td>\n\n

freshly ground pepper, to taste<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

lemon, juiced<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

2<\/span><\/p>\n<\/td>\n

\n

tablespoons water<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

teaspoon Sriracha sauce<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1\/4<\/span><\/p>\n<\/td>\n

\n

cup peanut butter<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

cup cooked quinoa<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

tablespoon finely chopped peanuts<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n

Heat oven to 400 F and line rimmed baking sheet with parchment paper. On prepared baking sheet, arrange butternut squash,\u00a0Brussels<\/span>\u00a0sprouts, onion, garbanzo beans and garlic; toss vegetables in olive oil and season with pepper, to taste.<\/em><\/p>\n

Roast 30-40 minutes until slightly golden in color. Halfway through baking, shake vegetables or turn over to ensure even browning.<\/em><\/p>\n

To make dressing: Mix together lemon juice, water, Sriracha sauce and peanut butter.<\/em><\/p>\n

To serve, top quinoa with roasted veggies, crushed peanuts and drizzle of lemon-peanut butter sauce.<\/em><\/p>\n

Nutritional information per serving: 323 calories, 14 g total fat, 2 g saturated fat, 308 mg sodium, 42 g carbohydrates, 11 g fiber, 5 g sugar, 13 g protein, 92% vitamin A, 197% vitamin C, 11% calcium, 28% iron.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

When it comes to getting energy from the food you eat, it’s no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits.<\/p>\n","protected":false},"author":3,"featured_media":3663,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36,11,3,15,35],"tags":[801,19,650,1170,1504,20],"class_list":["post-3662","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellness-2","category-nutrition","category-spotlight","category-opinions","category-wellness-2","tag-diet","tag-health","tag-nutrition","tag-nuts","tag-recipes","tag-wellness"],"_links":{"self":[{"href":"http:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/posts\/3662","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"http:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/comments?post=3662"}],"version-history":[{"count":1,"href":"http:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/posts\/3662\/revisions"}],"predecessor-version":[{"id":3664,"href":"http:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/posts\/3662\/revisions\/3664"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/media\/3663"}],"wp:attachment":[{"href":"http:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/media?parent=3662"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/categories?post=3662"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/zestmag.com\/online\/wp-json\/wp\/v2\/tags?post=3662"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}