Learn how to prepare healthy, nutrient-dense options to include on your menu
Protein is a critical nutrient for several body processes, such as strengthening hair and nails and maintaining joint health. And, whether you follow a restrictive diet or not, its consumption is essential, especially for those who practice physical activity, as the substance helps increase and maintain muscle mass.
“Good muscle mass increases basal metabolism, which in itself guarantees greater calorie expenditure with the maintenance or improvement of body weight. Adequate body weight, in turn, reduces joint overload and also protects the joints from wear, thus creating a virtuous circle for joint health”, underlines Dr. Marcos Cortelazo, orthopedist specializing in knees and sports traumatology, member of the Brazilian Society of Orthopedics and Traumatology (SBOT).
Then, see how to make protein salads!
Chicken salad with avocado
ingredients
- 200 g of chicken breast cut into thick strips
- 1/2 avocado pulp cut into half moons
- 1 dessert spoon grated ginger
- 1 tablespoon fresh rosemary
- Assorted rocket leaves and smooth, curly and American lettuce
- 8 cherry tomatoes cut in half
- Zest of 1 lemon
- 1 dessert spoon of olive oil
- Lemon vinegar and salt to taste
Preparation method
Place the chicken strips in a container and season them with salt, ginger, lemon zest and rosemary. Let it rest for 15 minutes. Next, add the olive oil to a pan and place it over medium heat to heat it. Add the chicken and brown it. Turn off the heat and set aside. Place the rocket leaves, the smooth one, the curly one and the iceberg lettuce one, in a salad bowl. Add the avocado slices, chicken strips and cherry tomatoes. Season with lemon vinegar, olive oil and salt and serve immediately.
Lettuce salad with spinach and chickpeas
ingredients
- 1 cup chopped lettuce
- 1 cup spinach leaves
- 4 hard boiled eggs
- 1/3 of avocado pulp cut into slices
- 5 cherry tomatoes
- 1/4 cup cooked chickpeas
- 1 tablespoon chopped chives
- 1 tablespoon ricotta
- 1 tablespoon of walnuts
- 1/4 tablespoon chopped parsley
- Olive oil, lemon juice and salt to taste
Preparation method
Place the lettuce and spinach in a salad bowl and mix well. Add the eggs to the center of the leaves. Add avocado on the left side and tomatoes on the right side. On the avocado side, add the chickpeas and top with the chives, parsley, cheese, nuts and seasonings. Serve immediately.
Quinoa salad
ingredients
- 1 cup quinoa tea
- 4 lettuce leaves chopped
- 2 teacups of water
- 1 cucumber peeled and chopped
- 1 cup raisin tea
- 2 seeded and chopped tomatoes
- Chopped parsley, salt and ground black pepper to taste
- 1 tablespoon olive oil
- Waterfall
Preparation method
Place the quinoa in a pan, cover it with water and cook over medium heat for 10 minutes. Turn off the heat, drain the water and set aside. Place the quinoa, lettuce, tomato, cucumber, raisins and parsley in a salad bowl and mix well. Season with olive oil, salt and black pepper. Serve immediately.
Salad with shredded chicken
ingredients
- 1 kg chicken breast cut into cubes
- 1/2 cup homemade chicken broth
- Salt, ground black pepper, olive oil and chopped chives to taste
- 1/2 onion peeled and chopped
- 2 cloves of garlic, peeled and chopped
- 1/2 bunch lettuce, chopped
- 1 cup cherry tomatoes cut in half
- 1 cup cooked chickpeas
- 1 carrot peeled and cut into strips
Preparation method
In a pressure cooker, add the olive oil and heat over medium heat. Add the onion and garlic and brown them. Add the chicken and brown it. Add the salt, black pepper and chives and mix well. Cover with the chicken broth, cover the pan and cook for 25 minutes after pressure. Turn off the heat, wait for the pressure to release and discard the broth. Cover the pan again and shake it to shred the chicken. Reserve. Place the chicken, lettuce, cherry tomatoes, chickpeas and carrot in a container and mix well. Season with salt and black pepper and serve immediately.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
