April 26, 2016
When most people think of protein sources, images of steak, bacon and eggs, and roast turkey usually come to mind.
While it is true that animal-based products – meats, poultry, dairy, eggs and fish – supply a hefty helping of protein per serving, they also can be high in saturated fats, which, when eaten in high quantities, can raise cholesterol levels in your blood.
So how can you have your protein and eat it too?
By pairing incomplete protein sources together to make a complete protein!
Complete protein sources usually come from animal-based products. Incomplete protein sources come from nuts and seeds, legumes, grains and vegetables.
However, even though they are incomplete protein sources, plant-based proteins actually combine together to make a complete protein. Some examples are rice and beans, hummus and whole-grain pitas, peanut butter on whole-wheat bread, or even trail mix.
This recipe for Heart-Healthy Hummus combines incomplete proteins and is low in fat but rich in flavor, thanks to spices like cumin and coriander.
Serve hummus with warmed whole-wheat pita chips or vegetables such as celery, carrots, jicama and cucumbers.
1 19-ounce can reduced-sodium chickpeas, drained and rinsed
1/4 cup fat-free Greek yogurt
2 tablespoons tahini (sesame seed paste)
2 tablespoons freshly squeezed lemon juice
2 teaspoons garlic, minced
1 teaspoon lemon zest, grated
1/2 teaspoon toasted sesame oil or regular sesame oil
1/2 teaspoon salt
1/2 teaspoon granulated sugar
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1. Place all ingredients in a food processor and blend until smooth.
Note: Hummus can easily be frozen and reheated later. To save time, make a big batch and store portions in the freezer to enjoy later on.
Nutritional information per 1/4-cup serving:
Calories: 90; Carbohydrates: 11g; Protein: 5g; Total Fat: 4g; Cholesterol: 0mg; Dietary Fiber: 3g; Sodium: 340mg