Eat This – Flavorful Protein

Posted on March 3, 2013 by


By:  Samantha Ray

New GT clients often find eating enough clean protein to be a challenging endeavor.  I often hear from folks how they can’t possibly choke down another piece of chicken and how bland their protein tastes.  Initially eating enough protein can be arduous, primarily because folks are changing from a protein deficit to consuming adequate levels of protein.  Doing things differently means there’s going to be some discomfort and resistance to do what is required to meet your goals.  To help embrace the change, here are some great recipes ideas to divert you from the hum drum of dry plain ole protein to flavorful protein dishes that’ll have you singing a different tune.
Badmoon Pancakes
Bored with eggs?  Try this protein rich breakfast.
.5 apple
4 egg whites
2.5 TBS fresh ground flaxseed
Grate the apple. Beat egg whites until foamy, add apple and flax seed and beat again. Cook pancakes on a lightly oiled surface until browned on both sides.

Turkey Sausage
Very easy homemade sausage. Make a big batch and freeze them.  Use any seasoning mix you like – Spice Hunter makes a wide range of seasoning mixes without salt.  It’s in the spice aisle of most grocery stores.  Any mixture of sage, marjoram, basil, tarragon, and italian herbs are flavorful.
.5 cup chopped green bell pepper
1 egg
1 lb ground turkey
.5 cup chopped onions
.25 cup chopped parsley
Mix it all together with your hands – adding any variety of sodium free seasonings.  Form into small 2 ounce balls (1 lb meat = 8 sausages = 2 ounces each) and flatten into patty sausage shape. Cook on lightly greased skillet or non stick pan, about 5 minutes per side, flipping once.

Chicken Salad Wraps
Easy to make ahead and travel with.   Add curry powder if you like it spicy.
1 apple
.25 cup chopped celery
8 oz cooked chicken breast
1 TBS fresh lemon juice
.25 cup chopped onions
.25 cup chopped red bell pepper
3 TBS GT’s All Good Mayo
Chop cooked chicken breast. Dice onion, celery, red pepper and apple fine. Add to chicken. Moisten with All Good Mayo and added lemon juice; season with black pepper. Divide into 4 portions and wrap each in a butter leaf or two. Serves 2.

Asian Chicken Ryce Pilaf
The day after you make this, it’s going to taste like chinese takeout, but much much better!
75 grams organic chicken broth
1 head cauliflower
1 lb chicken breast
1.5 TBS coconut aminos
1 tsp ground ginger
3 green onions
1.5 cups green peas
.5 tsp cayenne pepper
1 TBS sesame oil
Chop your green onions. Your chicken should be cooked, chopped to 1/2 inch dice. Make sure your cauliflower is grated in food processor. In a large skillet, combine the broth and cauliflower and begin to bring to a boil. Add the sesame oil, aminos and ginger. Stir into the ryce with the peas, chicken and green onions. Turn heat to medium, and tightly cover the pan. Let simmer about 15 minutes, or until cauliflower is tender-soft. Take the lid off the pan and toss and cook until the liquid is all gone.

Balsamic Chicken
An easy recipe that is long on flavor and short on time. Great on sweet potatoes or a bed of quickly sauteed spinach.
4 TBS GK raspberry balsamic vinegar
.25 cup fresh basil
1 lb raw chicken breast
8 garlic cloves
4 TBS GK basil olive oil
Cut the chicken into 2 inch cubes. Slice the garlic. Heat the olive oil in a large skillet, add the garlic and stir about 30 seconds. add the chicken and saute until just cooked, adding the basil. Add the balsamic vinegar and stir for another minute. Serve over: sauteed spinach, sweet potatoes, rice, or white potatoes, please be sure to put this into genesis separately.

Buffalo Chili
Easy make-ahead recipe that provides great leftovers.
1 cup chopped green bell pepper
1.5 lb ground bison
1.5 cup chopped celery
1 TBS GK’s Harissa olive oil
2 garlic cloves
.5 cup chopped onions
1.5 cups organic Emerald Valley salsa
14.5 oz no salt canned tomatoes
2 tsp thyme
2 tsp chili powder
2 tsp ground cumin
In large skillet, melt oil and saute onions, garlic (minced) , celery (chopped), and green pepper (chopped) until onion is translucent. Add ground meat and spices and cook, stirring frequently, 5-6 minutes. Add tomatoes and salsa. Cover, reduce heat, and simmer for a minimum of an hour. Can also throw it all in the crockpot on low for quite a few hours.

Cranberried Turkey Thighs
Rich tasting and oh-so-simple! You could do this recipe with a turkey breast as well, but you won’t get the tasty resulting gravy that this dish forms with the thighs.
2 cups chopped apples
1 tsp ground cinnamon
.5 tsp ground cloves
8 oz raw cranberries
.5 cup nutmeg
1 cup chopped onions
.25 cup St. Dalfour orange marmalade
4 lb turkey thighs
Layer everything in order into a crockpot. Cover and cook on high 2 – 2.5 hours, or low all day. Stir mid way through if you’re home. You can roast sweet potatoes right along with the thighs – just put a few in the crockpot at the same time, cut in half and tucked along the sides.

Cranberry-Mustard Crusted Salmon
Salmon and cranberries are a natural match – they pair both in pink coloration and in subtle sweetness, making for a great presentation. This quick recipe makes regular kitchen ingredients something very special.
3 tbsp GK’s Blood Orange olive oil
.25 cup unsweetened dried cranberries
1 TBS dijon mustard
1 tsp orange peel
2 TBS fresh parsley
4 Salmon fillets
.75 cup raw walnuts
Preheat oven to 375 F.  Grease a baking sheet; season both sides of salmon with pepper.  Arrange fillets evenly on baking sheet. In a small bowl, combine remaining ingredients; mix well. Press mixture onto top side of fillets. Bake until topping is light golden, about 20 minutes. Remove and serve.

Grilled Steak Provencial Herbs
If you are using (and I hope you are!) grass fed and finished meat, remember that it cooks quicker (and at a lower heat) than corn fed beef.
2 tsp fresh basil
2 garlic cloves
4 grass fed ribeye steaks
1 TBS GK Empeltre Olive Oil
1 TBS black pepper
10 grams fresh rosemary
10 grams fresh thyme
Place steaks in shallow dish. Rub both sides with oil, garlic and herbs. Add pepper. Let stand 1 hour. Prepare grill (med-med high heat) or preheat broiler. Cook steaks 2 inches from heat source to desired doneness, 4 minutes per side for rare.

Shrimp Fra Diavolo
Spicy – great over rice, grated zucchini (as a pasta substitute!) or as is with salad.
.25 cup fresh basil
4 garlic cloves
2 tsp GK’s garlic olive oil
1 tsp dried oregano
.125 tsp ground red pepper
1 lb raw shrimp
28 oz no salt canned tomatoes
Heat olive oil in non stick skillet on medium high heat. Add minced garlic and cook about a minute. Add tomatoes, 1 tsp dried oregano, and .5 tsp crushed red pepper (or to taste). Bring to boil. Reduce heat to low, cover and simmer 15 minutes. Add shrimp to simmering sauce and cook 2 minutes, until bright pink and cooked through. Remove from heat and stir in basil.

Posted in: Eat This!