If you’ve recently become vegetarian or your family is trying to cut back on meat consumption, you may be wondering how you’ll make up for the lost protein. There are many simple ways to increase protein content in food that are inexpensive and delicious.
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Increase Protein Content in Food – Baked Goods
To increase protein content in baked goods, try using part or all whole wheat flour. You many also want to add wheat germ, about two tablespoons per one cup of flour, to baked goods to increase protein content.
Other ideas to increase protein content in baked goods include using dry milk powder or substituting soy flour. Replace two tablespoons per cup of regular flour with soy flour to increase protein by fourteen grams.
Increase Protein Content in Food – Casseroles, Soups and Main Dishes
To increase protein content in casseroles, soups and main dishes, try adding cheese or a sauce made with milk to the dish. Add a little extra dry milk powder or add some soybeans to the dish as an extender to increase protein content.
Other ideas to increase protein content in casseroles, soups and main dishes include adding hard boiled eggs or nuts to the dish. Many times these additions won’t have any affect on the taste of the dish and may even go unnoticed all together.
Increase Protein Content in Food – Salads
To increase protein content in salads, try adding shredded or cottage cheese, sunflower seeds, nuts and/or wheat germ. Make dressings from yogurt to increase protein content in salads. Hard boiled eggs are also an excellent addition to salads to increase protein content.
Increase Protein Content in Food – Desserts
To increase protein content in desserts, try using yogurt, milk, eggs and cottage cheese. You may also add some extra dry milk powder to the dish to increase protein content. Replace part regular flour with part soy flour.
Another great way to increase protein content in deserts is to top the dessert with nuts and/or granola. This is great on ice cream, sundaes and shortcakes.
If you follow just some of these suggestions, you will increase protein content in your food tremendously. Remember, high protein foods like cottage cheese and nuts are great additions to almost any meal and will do wonders for your protein consumption.
Also, try serving side dishes that have large amounts of protein such as marinated soybeans, beans and rice, tabouli and whole grains of all kinds.