The key to success with a balanced diet is not only the variety in what you eat, but also the balance in the nutrients you get. One of the most important nutrients you need is protein. With the time we now spend at home and prefer to avoid the supermarket as much as possible, it is smart to invest in healthy proteins that you can store for longer. These are 7 healthy protein sources that you can keep the longest!
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Tempeh is a soy product made from fermented soybeans. Not only is it a very tasty source of vegetable protein, it also contains a lot of vitamin B12, which is essential for vegetarians and vegans. Tip:boil the tempeh in water for about 15 minutes before baking. For example, make thin pieces that you can stir-fry or make a delicious gado gado with tempeh – yummy.
Tofu, also known as pressed bean paste, is now known worldwide. It is made from soy proteins, which form a paste that are compressed to make different types of tofu. Think, for example, of silken tofu, but also 'normal' and firm tofu. Tofu is a very good source of vegetable protein and also contains manganese, selenium, and phosphorus. Since tofu has a very bland taste, it is a culinary chameleon that goes with a lot of different dishes. Silken and regular tofu work best in soups, sauces, smoothies and desserts, while firm tofu works best when baked, grilled or used in a stir-fry.
Spirulina algae contain 7 grams of protein and a whole host of essential nutrients and antioxidants in just two tablespoons. Do you want to make sure your spirulina stays fresh? Then keep the can tightly closed and keep it in the fridge. How do you incorporate spirulina into your daily diet? Add it to smoothies, bakes, protein bars and energy balls for an extra vitamin and protein boost!
A large egg can already contain 6.3 grams of protein and also contains a lot of other vitamins and minerals. Think, for example, of vitamin B12, choline and biotin. Eggs are an inexpensive source of protein without too many calories and with a lot of other nutrients. And there are so many different options for eating eggs! From a simple boiled or fried egg to omelets and casseroles, these delicious dishes all pack a boost in protein.
Yogurt is a fermented dairy product and is packed with protein, calcium, vitamin B12 and phosphorus, among other things. Fermented products also contain a lot of healthy bacteria, also known as probiotics. These are associated with a lot of different health benefits. Eating yogurt is linked to a reduced risk of weight gain, metabolic syndrome, heart disease and type 2 diabetes, among other things. A breakfast of yogurt with granola and fresh fruit, any one ?
Legumes are among the oldest of the group of cultivated plants and include more than 13,000 different species. Think beans, lentils, peas and chickpeas, you name it… Legumes are an excellent source of vegetable protein and also contain a lot of other nutrients, including fiber, B vitamins and iron. Dried legumes can be stored for up to 12 months in an airtight container in a cool, dry and dark place. Once cooked, you can store them in the fridge for up to seven days. For example, you can use them to make a chili or a salad; tasty and protein-rich!
If you want to keep nuts and seeds longer, you can put them in the fridge. This prevents them from rotting and you can store them for up to 6 months. You can easily incorporate these protein bombs into meals and snacks throughout your week. Nuts and seeds also contain not only proteins, but also other important nutrients, such as fiber, magnesium, zinc and vitamin E. So snack on them for a healthy and protein-rich snack or add them to your yogurt or salad for a protein boost.
