When we look at the endless advice available about what constitutes healthy behaviors, it is obvious that what is healthy and what we need to stay healthy changes according to new information. Where and how we get that information can drop us into the quagmire of opinion vs. fact, anecdote vs. data, and your own dietary history vs. anybody else’s.
If you want to start a lively conversation with a group of people over age 65, ask someone about their sleep. I’d place a bet on hearing the variety of mainly difficult experiences represented in any given group.
While that discussion might just give you the tip you need for a good night’s sleep, I have a new favorite topic for discussion, which elicits more curiosity than sad stories: I ask how people get the necessary amount of protein in their diets.
According to AARP, older adults need to have more protein than most earlier guidelines suggest. Their recommendations:
- At least 25 grams for women and 30 grams for men of protein per meal.
- At least 5 grams for women and 10 grams for men of protein per snack.
For most of us, that represents far more protein than we regularly have.
To add to the equation, not all proteins are equal. “Perfect Proteins’ have all nine essential amino acids. The good news is that there are more sources of protein than most of us know, spanning the spectrum from animal to plant-based to supplemental.
Remember how eggs were excommunicated because of their cholesterol content? They are now rehabilitated and show up on the top of the list of proteins that qualify as complete proteins.
These Top 10 protein sources will fuel and energize your path toward optimal wellness.
- Eggs
- Lean chicken
- Greek Yogurt
- Salmon
- Lean Beef
- Lentils
- Quinoa
- Chickpeas
- Tofu
- Pistachios
A recent addition to protein-rich pantry staples is an expanded variety of canned fish. You’ll find Harissa and other spice mix varieties, smoked, and fish packed in water or oil. Sardines are among the most nutrient-rich proteins you can find. Smoked trout and mackerel, salmon, and of course tuna add healthy protein to salads, spreads, and as toppings for pasta. Do a web search for sardines and pasta and you’ll be impressed by the many delectable variations.
Two easy ways to up your protein intake start with eggs. Frittatas and quiches can include multiple protein sources along with vegetables and preferred seasonings. Leftover meats, cheeses, yogurt, and other dairy added to the egg mixture will boost the protein count and deliver sustenance and satisfaction.
Eggs also make an easy topping for beans and grains, whether poached, fried, or hard boiled. They can go in salads, casseroles, or top roasted sheet pan mixtures.
Chickpeas can be roasted with salmon or chicken to add more protein along with texture.
The many things you can do with tofu span the range from stir-fry and baked to whipped tofu to use as a dip or spread.
One other staple that adds variety to diets is hummus made from beans and lentils.
The recipes below are easy and delicious and will help up your daily protein intake.
Anytime Frittata
This recipe demonstrates my basic approach to food. I see what I have in my refrigerator, freezer, or pantry and go to work. I live alone, so whatever I make I plan to get at least two meals out of it.
Once you realize the versatility of frittatas, they will become among the go-to meals for whipping up something in a hurry.
Ingredients for base:
- 2-3 potatoes (leftovers work well), cut into ½ in dice,
- 1 onion, chopped
- 2 c. washed greens (spinach, kale, chard, or mixture)
- ¼ c. chopped sun dried tomatoes or olives (or both)
- 1 c. mushrooms – Trader Joe’s has a terrific frozen mushroom mixture that just needs heating
- 1 c. protein: diced chicken, bacon, cooked edamame or any other protein you have on hand
- Salt and pepper to taste
Ingredients for egg and cheese layer:
- 4 eggs
- 2 T milk or cream
- 2 T chopped fresh herbs – dill and tarragon are both terrific with eggs –
- 1 tsp. of dried oregano or basil
- 1 c. grated cheese (cheddar, feta, swiss, jack, or crumbled goat cheese; can use separately or mix together)
Directions
Preheat oven to 400 degrees. In a 10” oven-safe frying pan, sauté potatoes and onions until the potatoes are cooked through and the onions translucent. Add the other ingredients and let cook for a few minutes until the greens are wilted and cooked, and the rest of the ingredients heated through.
Mix together eggs, cream, herbs, and dash of hot sauce if you feel inclined.
Pour egg mixture over the cooked base and sprinkle cheese evenly over it all.
Leave the eggs on the burner until the bottom sets.
Transfer pan to the middle shelf of heated oven.
Cook for 10 minutes until the eggs are almost set.
Turn broiler on and pay attention while the cheese melts and browns slightly.
Remove from oven and let sit for a few minutes.
Serve hot or at room temperature.
From my friend Griggs Irving, this is a fast approach for a perfect protein breakfast to get your day started. It can work for any meal of the day:
Hearty Bean Breakfast
Ingredients
- 1 can fava beans
- 1 can garbanzo beans
- ¼ c. pesto (dill, basil, or chimichurri)
- 1 egg
- ½ c. grated cheese
- Optional: hot sauce
Directions
Poach one egg to desired softness.
Rinse two or three tablespoons of (each) fava and garbanzo beans and place in a glass bowl. Cover and microwave for two minutes.
When beans are still hot, add two tablespoons of pesto.
Add soft poached egg and top with grated cheese.
Lentil Soup with Fennel, Spinach and Sausage
I developed this soup based on a soup from an Italian restaurant that no longer exists.
Ingredients
- 1 lb. spicy Italian sausage (chicken or any other kind you like; I prefer uncooked sausage, but you can use already cooked)*
- 1 lb. dried lentils or one package pre-cooked lentils
- 2 T. fennel seeds
- 2 T dried oregano
- 2 T olive oil
- 3 cloves garlic
- 1 medium onion
- 1 cup small or three large carrots
- 1 12 oz. package frozen chopped spinach
- 1 12 oz. can diced tomatoes or ½ can tomato paste
- 1 qt. chicken stock
- 2 c. red wine
- 1 c. half and half
Salt and pepper
Directions
Chop the onions, carrots, and garlic in food processor and sauté in oil with the fennel seeds until vegetables are softened.
Add cut up sausage and cook until meat is no longer pink.
Rinse lentils and add to vegetables and sausage. Stir to combine.
Add broth, wine, and canned tomatoes (if using them).
Cook until lentils are soft, about 40 minutes.
Add more wine or broth if needed to keep the mixture soupy.
Add spinach and tomato paste if you haven’t used canned tomatoes.
Cook at least 15 minutes.
Tip: Keep tasting to get the flavor balance you like. The fennel should be a subtle tone under the sausage and tomato/wine broth.
Ten minutes before serving, add half and half and keep warm on heat (but don’t let it boil).
Serve with shredded parmesan cheese.
The soup improves its flavors over the following days and freezes well.
*You can make this vegetarian by eliminating the sausage and using vegetable broth instead of chicken.