Protein powders, drinks, bars and foods in general boasting a high protein content are now in the limelight.
This might make you wonder if you’re getting an adequate amount. Dietary protein serves many health functions in our bodies. The amount that you need depends on many different factors. This includes your stage of life, activity level, if you are on a weight loss medication or restricting food, and health conditions you may have. There is evidence that older adults, well-trained endurance or strength athletes, those recovering from major surgery and dieters in an energy deficit have higher protein requirements.
When we digest proteins, they are broken down into amino acids that are essential for various metabolic reactions. They contribute to the production of ATP, the primary energy source of the cell. They are involved in structuring and repairing tissues, muscles, organs and DNA in the body. They may also serve as enzymes, act as hormones and promote wound healing.
While it’s important to get enough protein, extra in the diet does not get stored as protein but is converted to carbohydrate, to be used as energy. Excess calories from any macronutrient, including protein will be stored as fat.
For most individuals, high-quality meals and snacks provide adequate protein, along with other important nutrients. Protein-fortified products can be helpful for people with dietary restrictions, poor appetites and higher protein requirements.
As warm weather sets in, main-course salads make a delicious, refreshing choice for a balanced meal. This recipe is inspired by the classic salad from Nice, France. With a generous salmon and egg serving, it provides plenty of protein along with nutrient-rich vegetables and energy-yielding potatoes.
Salad Nicoise with Salmon and Lemon Dill Vinaigrette
Around 2 cups green beans, blanched until tender-crisp
Around 3 cups new or fingerling potatoes, boiled until tender or oven roasted
4 hard-cooked eggs, cut in half
2 medium tomatoes, cut into wedges
Black olives of choice
4 salmon filets
Salt and pepper
Olive oil for cooking salmon
Lemon dill vinaigrette
1. Bring a large pot of salted water to a boil and add trimmed green beans, cooking until desired tenderness, 6 - 12 minutes. Drain and rinse on cold water. Set aside.
2. Cut potatoes into 1” pieces and boil until tender. Drain, rinse in cold water and set aside when done. Alternatively, roast potatoes in 425 degree oven.
3. Place 4 eggs in a saucepan and cover with cold water. Place over high heat. Once water begins to simmer, cook for 9 minutes. Drain and run eggs under cold water. Peel and slice in each egg in half.
4. Place a large skillet over medium-high heat. Coat skillet with olive oil. Lightly salt and pepper salmon filets and place flesh side down, cooking until lightly browned. Reduce heat, flip filets and cover, cooking until center reaches 130 degrees. Place filets on a plate.
5.Toss potatoes and green beans in the vinaigrette, reserving part of it. Serve salmon filets on top of mixture and drizzle each filet with vinaigrette. Arrange eggs, tomatoes and black olives around the parameter of the plate and serve. Serves 4
Lemon Dill Vinaigrette Dressing
2 tablespoons lemon juice
½ teaspoon finely grated lemon zest
1 teaspoon mayonnaise
1 teaspoon Dijon or brown mustard
½ teaspoon salt
Ground pepper to taste
1 tablespoon maple syrup
½ teaspoon dried or ½ tablespoon fresh dill
6 tablespoons extra-virgin olive oil
Combine all ingredients except olive oil in a bowl and whisk together. Add olive oil in a slow stream, whisking constantly. Makes about ½ cup.
Margie Mansure is an extension agent with NC Cooperative Extension. As a registered dietitian/nutritionist chef, she offers nutrition and cooking classes to community members. https://watauga.ces.ncsu.edu/cooking-with-margie/
