Page 20 - Florida Sentinel 5-26-17

Health
Lentils
A half-cup of
cooked lentils has 9
grams of protein.
Cook them with
caramelized onions
and wild mush-
rooms for a meat-like texture (without the meat).
Sugar Snap Peas
They have about 5 grams of protein per cup. Stir-fry them with some tempeh, onions, and hot peppers for a spicy vegetarian feast that’s protein- packed.
Broccoli Rabe
It has more than 3 grams of protein per serving. Sautee it with some garlic and onions for a great side dish that goes with just about anything.
Corn
A dab of butter and a sprin- kle of salt and you have a yummy summer side. One large ear has almost 4 grams of protein.
White Mushrooms
A cup of cooked white mush- rooms has about 3.5 grams of protein. Sautee them with gar- lic and chili flakes, and mix with pasta for a traditional Ital- ian treat.
Brussels Sprouts
These tiny cabbages pack 2 grams of protein into each half cup. Roast them with onions and garlic and a little olive oil. You can even add a bit of bacon for flavor and more protein.
Your body uses it to build your muscles and organs, deliver oxygen to cells all over your body, and keep your immune system working. Most people should get at least 10% of their daily calories from protein. That’s about 56 grams for a man (based on 2,000 calories a day) and 43 grams for a woman (1,800 calories a day).
Potatoes
Soybeans
Steam them with nothing but a sprinkling of salt for a protein-packed snack: up to 30 grams per cup. That’s about what you’d get from a 3-ounce serving of chicken.
A large baked
potato has about 8
grams of protein.
But watch the but-
ter and sour cream
-- they can pile on the fat and calories. Try it with some chili made with low-fat ground turkey or tofu crumbles instead. And add lots of beans to that chili for an even bigger protein hit.
PAGE 8-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, MAY 26, 2017