While it is no hidden fact that the cost of groceries have begun to touch the sky with each passing day, managing to eat a balanced meal seems like more of a task than a requirement these days. Proteins, especially meat-based, can tend to be expensive and cost more than what you’re willing to shell out ideally. However, it is also important to include a portion of a protein-rich food in your meals for your overall well-being.
For both, reasons of finances as well as sustainability, depending on animal protein is not always the wisest idea but plant-based proteins can also tend to be as expensive. Here are some ways to include more protein, without really trying or burning a hole in your pockets in the quest to eat balanced, healthy meals on a daily basis. This also means not buying specialty items, or hours of slaving around the kitchen.
Eggs In Everything
Although this might seem a bit odd to do at first, beaten eggs don’t just belong in a carbonara. Adding egg yolks to sauces and gravies gradually as they cook, to ensure that they don’t curdle or scramble, is one of the best ways to infuse protein into your meals. Eggs also bring a silken, creamy quality to the sauce, giving it a rich mouthfeel and texture. Use it in cream sauces, stews and even to thicken gravies, for that extra kick of protein.
Try Different Toppings
Dressing up your food is not just a great way to make your meals look pretty but also taste great and add texture. Transforming pantry staples like rice, oats, pasta and beans with a dollop of fresh Greek yoghurt, toasted nuts, sour cream, tahini or good quality cream cheese lets you stretch the utility of your ingredients over a period of few days and makes each dish feel different from the other. You can also mix and match your toppings to add variety and get creative in the kitchen.
Bring The Veggies
Although vegetables might not necessarily have as much protein as chicken or fish, identifying the ones that do have some amount of protein content and packing them into your meal is a great way to have more protein. For example, making a big batch of spinach pesto and using it in sandwiches, wraps or even as a sauce for your noodles makes your meals nutrient-dense and rich in protein. Other vegetables like peas, corn and avocado are also great options to include.
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Vegan Alternatives
Using hummus or tofu cubes in salads, soups or stir fries can more than make up for a lack of other protein sources in your diet. If your family isn’t the sort that would appreciate a vegan alternative to their favourite chicken, prawns or mutton, sneaking vegan replacements into their food in the form of salad dressings or deep-frying tofu or tempeh, introduces them to a wider spectrum of protein sources than the few that we’ve all grown up with.
Meal Prep Strategy
Cook a few cups of chickpeas or boil a few eggs in advance before refrigerating them for instant mayonnaise or hummus. Air fry green peas, rajma and other pulses to have on-hold as crunchy evening snacks that taste way better than a bag of chips, and are much better for you. That way, adding variations to the usual suspects of bland, tasteless health food shifts to being fun and adds an element of surprise.