For all the snack lovers out there, why not treat yourself to a month of scrumptious and imaginative healthy snacks? Turn those between-meal blues into blissful moments with some wholesome treats!

According to me, snacking isn’t a guilty pleasure – it’s an essential part of life. So when I’m feeling peckish between meals, I don’t feel bad about indulging; after all, there’s nothing more important than nourishing your body!

Don’t let your energy levels take the plunge between meals! Treat yourself to some delicious, nutritious snacks that won’t just fill you up, but give you a great boost of protein and fibre. Why not try some homemade hummus with crudites, smoked salmon on rye toast or crunchy veggie sticks? All simple solutions for staying energized throughout the day.

1. Biltong

Biltong is a healthy snack option that is made from dried and cured meat. It is a popular South African snack that is packed with protein, iron, and other essential nutrients.

Biltong is healthy, easy to make, and can be enjoyed as an on-the-go snack or part of a healthy meal. It has a rich flavour that makes it enjoyable for everyone.

2. Sundried Tomato & Garlic Quinoa Chips

For a delicious, nutritious treat that’ll keep you coming back for more, try Sundried Tomato & Garlic Quinoa Chips.

Prepared with real natural ingredients and boasting 29% of crunchy quinoa – but thankfully none of the added nasties like artificial flavourings or preservatives – these chips makes a perfect snack any time!

3. Baked sweet potato fries

Sweet potatoes are a delicious and nutritious snack that can be enjoyed by kids and adults alike! Preheat your oven to 180 degrees C, then peel five sweet potatoes before slicing them into 1/4-inch-long pieces.

Toss them with some olive oil in a bowl until they’re lightly coated, add a sprinkling of our special seasoning (1 tablespoon each of salt, black pepper & garlic powder), spread out on parchment paper lined baking sheet – bake away for 20 minutes or so – et voila: golden brown perfection ready to devour!

Bon appetit from the kitchen of yours truly

4. Crispy kale chips

Looking for a healthy and delicious snack to keep your energy levels high late in the day? Try this amazing source of vitamins K, A & C: Crispy roasted kale!

Simply remove stems from 1 large bunch of raw leaves, then sprinkle over some olive oil and salt before baking at 200°C until lightly golden-brown – about 10-12 minutes. Enjoy!

5. Popcorn with a kick

One of my favourite healthy snacks for all the family is popcorn – a scrumptious snack that ticks all the boxes, with its high fibre and antioxidant qualities!

For an indulgent yet healthy twist, top it off with garlic or parmesan cheese. Yum yum indeed!

6. Homemade kettle corn

Forget the bright yellow, pre-packed versions laden with chemicals – it’s time to get creative and craft your own kettle corn!

All you need are two cups of freshly popped popcorn, a teaspoon each of cinnamon and Stevia (or honey plus water microwaved for 20 seconds!) – then shake everything up in a paper bag.

Get cooking; there’s no better way to enjoy that special sweet & salty flavour!

7. Healthy nachos

Indulge in an irresistible snack that won’t leave you feeling guilty! The perfect way to satisfy cravings without compromising on flavour.

Sauté onion and jalapeño, top with crumbled beef patties, beans and two types of cheese – then finish off with fresh tomatoes, avocado or diced chilli peppers for a zingy kick.

Can you think of anything better?

8. Brown rice bonanza

Feeling sluggish? Topped brown rice is a nutritious way to power up in no time – just spoon on salsa, beans or piquant hot sauce. Get munching for instant fuel.

9. Low-carb turkey wrap

If you’re looking for a quick and healthy snack, try this delicious turkey wrap.

Spread two teaspoons of honey mustard over three thin slices of turkey, topping it all off with ¼ cup of sliced apple before wrapping in lettuce—all while staying under 75 calories.

10. Cinnamon-spiced baked apples

If you’re in the mood for something sweet, try this delicious yet healthy treat! Core a Granny Smith or Fuji apple and mix it with brown sugar, cinnamon, nutmeg (and perhaps some raisins) before popping it into the microwave.

In just 3-4 minutes on high heat – voilà! You have yourself an indulgent snack that’s only 90 calories but offers plenty of fibre and iron from either raisins or even a dollop of yummy nut butter.

11. Chocolate-dunked strawberries

Make snacking a yummy and nutritious experience with these delicious treats! Dip 10 medium strawberries into a pudding cup for an indulgent yet healthy snack.

Alternatively, if you’re craving something chocolatey-sweet, melt some in a double broiler or drizzle your favourite syrup over fruit kabobs to tantalize those taste buds! Nutritionists love these tasty snacks – so just say yes!

12. Goat cheese bruschetta

If you’re looking for a flavourful, healthy snack to make in no time then try this delightful treat! Halve some juicy cherry tomatoes and top with two tablespoons of creamy fresh goat cheese.

Sprinkle generously with herbs from your own home garden like chives, basil or parsley for an even brighter flavour that’s sure to satisfy.

13. Gouda-topped apple slices

For a winning combination of protein, carbs and fat, try thin slices of smoked Gouda atop sweet honey crisp apple slices.

14. Sweetish nuts

Upgrade your snacking game with Sweetish Nuts. These treats are naturally sweetened by spices and devoid of added sugars for a healthier experience that still satisfies the taste buds!

Start preheating your oven to 180°C before mixing 1½ teaspoons of ground cinnamon, 1 teaspoon of ground ginger, 1½ teaspoons vanilla extract and ½ tablespoon extra-virgin olive oil into one bowl.

Then get ready to knead 4 ounces of shelled raw walnut halves in addition to pecans and cashews until they’re fully spiced up – then place them on the baking sheet while keeping an eye out as it bakes away between 10–12 minutes.

Once cooled store these goodies in their own airtight container so nobody else can savour those delightful bites besides you.

15. Bagel with ricotta and strawberries

Enjoy a delectable, fuss-free snack with this fabulous bagel idea – toast up a whole grain “flat” bagel and then top it off with creamy ricotta, juicy strawberries and just the right touch of sweet honey or agave nectar.

Delight your taste buds today!

16. Fruity waffle

A delightful snack that’s sure to tantalize your taste buds: why not top a whole-grain waffle with cream cheese and blueberries? You’ll feel like Nigella Lawson in the kitchen!

17. Cinnamon-nut oatmeal

For the perfect snack that will please kids and adults alike, why not whip up a batch of oatmeal? Not only is it healthy with whole grain goodness, protein and fibre – but you can spice it up too!

Mix one pack of plain instant oats with 6 crushed almonds then sprinkle on some cinnamon.

A delicious mix of both nutritious and tasty – we guarantee you’ll love every bite!

18. Anytime edamame

Satisfy your snack cravings with a healthier option – young soybeans.

Half-cup of these boiled or steamed gems are rich in antioxidants, protein and omega-3 fatty acids – all for just 100 calories!

So why not take it slow by splitting open the pods to truly savour each bite?

19. Ginger-tossed cole slaw

Kicking cravings to the curb has never been easier. Why not try this take on a salad wrap?

Mix pre-sliced cabbage and carrots drenched in an invigorating ginger dressing before wrapping it up neatly inside seaweed (nori). This nutritious pick will make weight loss seem like child’s play.

Bon Appétit!

20. Banana oatmeal walnut cookies

Indulge in deliciously nutritious cookies with this three-ingredient treat!

Mash two ripe bananas and combine them with a cup of uncooked quick oats, then fold in some crushed walnuts for extra crunch.

Pop tablespoonfuls onto a baking sheet and bake away to your heart’s content at 180 degrees – you’ll end up enjoying whole grains, good fats, and potassium (and the satisfaction of making something delicious!).

21. Chia pudding

Delight your taste buds with this creamy chia seed pudding that is packed with omega-3s and fibre!

Simply mix 2 and 1/2 cups unsweetened almond or coconut milk, 1/2 cup of chia seeds, plus one teaspoon each ground cinnamon & vanilla extract in a bowl – cover it up then pop into the fridge for at least 4 hours (or overnight) until its thick ‘n’ delicious.

For extra flavour, kick try out some more chia seed recipes too!

22. Tempeh-topped avocado

When it comes to healthy and filling snacks, nothing hits the spot quite like avocado.

Bursting with heart-healthy monounsaturated fat, this delicious green fruit is full of flavour – made even better when teamed up with some blackened tempeh!

This protein-packed treat not only offers all sorts of probiotic benefits but also satisfies those snack cravings in an instant.

23. Avocado rice cakes

Avocados are a fantastic way to add flavour and nutrition.

For an easy snack, why not try topping an unsalted brown rice cake with 1/4 of a delicious mashed avocado?

Sprinkle on some black pepper and paprika for the perfect finishing touch – you’ll be transported!

24. Yoghurt-dunked berries

This is the perfect power snack: blueberries dunked in Greek yoghurt and frozen for an hour!

With one toothpick to do the dipping, and another to help push them off onto a baking sheet, you can enjoy up to 49 delicious treats that keep cravings at bay. Why not try it out today?

25. Pumpkin spice yoghurt

Spice up your breakfast with this light, autumnal twist – mix ¼ cup of pumpkin puree into ½ cup of non-fat Greek yoghurt and sprinkle in some Stevia, a dash of vanilla extract & a pinch of the crunchy goodness that is pumpkin pie spice.

If you’re feeling extra creative try out this recipe for an indulgent yet nutritious Pumpkin Spice Latte!

26. Nutty watermelon fruit cup

Reenergize with this revitalizing salad, bursting with freshness and flavour.

Cube two cups of mouth-watering watermelon, then dress it up in a tantalizing mixture of lime juice and zest for some extra citrusy zip!

Top it off by sprinkling on cayenne pepper plus crunchy pistachios – the perfect power snack that even nutritionists can’t resist when no one is watching.

27. Fruit tacos

Be bold and try something new with your tacos: give whole corn tortillas an entrancing flavour combination of sweet strawberries, protein-packed edamame, creamy avocado, and cilantro for a hint of herbal delight and just the right amount of tangy balsamic vinegar.

Culinary confidence awaits!

28. Raspberry banana bites

Satisfy a sweet tooth the healthier way with this tasty treat.

Slice up some bananas, add a dollop of Nutella and top it off with one raspberry for an indulgent snack that’s good both in hand or blended into a delicious fruit smoothie!

29. Hummus

Are you hankering for something savoury, go for a mini pepper sliced with a little hummus.

30. Tasty tapas

For a tasty, fuss-free snack with lots of variety, stuff mini whole wheat pitas like an artist’s canvas!

Choose delicious fillings such as salsa or creamy cashew butter for zest and tang; cheese or hummus paired with cucumber and tomato to tantalize the taste buds.

Have some fun while putting together your pita masterpiece – just remember that not all food labelled ‘healthy’ is actually good for you!

Healthy Snacks Conclusion

Healthy snacks don’t have to be boring or tasteless. There are so many delicious, healthy options that you can make quickly and easily with just a few ingredients.

From tempeh-topped avocado and pumpkin spice yoghurt to fruit tacos and hummus among us – the possibilities for healthy snacking are endless!

Whether you’re looking for something savoury or sweet, there’s sure to be something on this list of healthy snack ideas that will satisfy your cravings in an instant.

So go ahead, indulge yourself guilt free while still nourishing your body with these nutritious treats!

Let me know in the comments if you have any other suggestions to add to the list!

The post 30 Healthy Snacks To Satisfy Any Craving appeared first on proGRO Nutrition.

The fresh vs. dried fruits debate has a common starting point. Fruits are essential to any healthy diet and come in many forms. From fresh to dried, fruit can be enjoyed in various ways. But which is better – fresh fruit or dried fruit? It depends on the occasion and what you’re looking for nutritionally.

Snacking on dried fruit is the ultimate combination of succulently sweet and healthy – almost like a scrumptious, guilt-free candy. But you may be wondering if those mouthwatering morsels hold as many benefits as natural fruit does.

The answer to this tantalizing question isn’t straightforward, but there are certainly some compelling reasons why it can make a nutritious addition to your diet! From being incredibly convenient for busy lives, providing fibre which helps with heart health and weight management; plus rich antioxidants that have been shown to reduce the risk of serious illnesses such as cancer – what’s not to love about this delicious snack idea?!

Nutrient Density When Comparing Fresh vs. Dried Fruits

Fresh and dried fruits are both nutritional powerhouses, with the difference between them being that drying out a fruit packs more nutrients into fewer calories. Great for gymgoers, hikers or athletes who need an energy boost on the go!

Even better if you’re managing your weight – just be sure to keep portions in check at ¼ cup of dried fruit per serving, no matter how tempting it may be.

Calorie and Sugar Content

Fancy dried fruits like apples may not be as dehydrated and calorically dense as you’d think. In fact, a serving of both fresh or dried is jam-packed with the same amount of calories and sugar!

The problem is that a serving of dried fruit is way less in volume than a serving of fresh fruit. But if you’re looking for an edge in managing your weight – go for some juicy crispness instead.

A regular helping of fruit offers more volume than its dry counterpart so it’ll help keep those hunger pangs at bay longer!

Vitamins

Dehydrating fruit may cause some heat-sensitive vitamins such as C, B and A to disappear – for example, 2 cups of fresh apples offer 6mgs Vitamin C but the same amount dried gives you just 0.8mg!

That said, don’t disregard your favourite jams or trail mixes: consumed in moderation they still deliver a healthy punch.

Advantages of eating fresh fruit vs. dried fruits

You will find that it is quite challenging to stick to the right portion size, and it is very easy to overindulge.

Rather than sticking to the regular helping of fresh fruit, it’s all too easy to go overboard when indulging in dried fruits — after all, with no water content included a mere quarter-sized portion equates to three times its normal size.

Just bear that fact in mind as you reach for your favourite sweet snacks!

Dried Fruit Dazzlers

When you compare fresh vs. dried fruits, some stand out purely because of the convenience and resounding health benefits they bring. Two of these are raisins and prunes.

Raisins May Reduce the Risk of Certain Diseases

Packed with essential vitamins and minerals, raisins are one of nature’s sweet treats! Not only do they provide a tasty snack option when you’re craving something sweet – their low glycemic index value makes them an ideal choice for many diets.

Enjoy the natural sweetness without having to worry about major spikes in blood sugar or insulin levels after meals!

Studies show that eating raisins may

• Lower blood pressure.
• Improve blood sugar control.
• Decrease inflammatory markers and blood cholesterol.
• Lead to an increased feeling of fullness.

All of these factors should contribute to a reduced risk of developing type 2 diabetes and heart disease.

Raisins are high in fibre, potassium and other plant compounds. Eating raisins may improve blood sugar control, lower blood pressure and blood cholesterol, as well as decrease inflammation.

Prunes are Natural Laxatives and May Help Fight Diseases

Prunes are a tasty, superfood that provides your body with essential vitamins and minerals like potassium and beta-carotene (vitamin A). Furthermore, it can help you get relief from constipation too!

Rich in fibre along with the natural sugar alcohol sorbitol, prune consumption has been scientifically proven to help improve stool frequency and consistency. Plus it’s even more effective at relieving constipation than psyllium.

As a result, try adding some of these dried plums into your diet for an easy way to stay regular.

Prunes are a nutritional powerhouse that can help promote overall health! By providing antioxidants and boron, prunes protect against heart disease and cancer while helping to build strong bones.

And their low glycemic index makes them especially beneficial for those watching their blood sugar levels.

Final thoughts on the benefits of each type of fruit

Overall, fresh fruit and dried fruit both offer their own unique benefits. Fresh fruits are packed with essential vitamins and minerals that help to promote overall health.

While dried fruits can provide a concentrated source of nutrients like fibre, potassium and other plant compounds.

However, it is important to keep in mind that due to the lack of water content in dried fruit they are more calorically dense than fresh varieties. Therefore it’s best to practice moderation when indulging in these sweet snacks!

Ultimately though, whether you opt for fresh or dried – your body will thank you for getting some delicious nutrition into its system!

Share your opinion on Fresh vs. Dried Fruits in the comments below

The post Fresh vs. Dried Fruits. Which is Better? appeared first on proGRO Nutrition.

Biltong is one of those snacks that will always have your mouth watering. It’s a savoury, protein-rich snack made from lean cuts of beef, game or poultry.

And no matter where you are in the world — biltong UK, South Africa or beyond — it’s sure to tantalize your taste buds and keep you fueled up for whatever comes next.

So if you’re looking for a delicious snack with an interesting history and plenty of flavours, this tasty South African air-dried favourite is definitely worth trying!

What is biltong?

This delectable snack has been around for centuries, and its origins are steeped in history. Curators make it from lean cuts of beef, game or poultry which they spice, marinade and cure.

The traditional way hunters or framers made original biltong involves first rubbing the meat with salt and spices. They then hang it in a cool dry place to develop flavour before they finally dry it utilising natural air circulation.

This slow curing process gives biltong its characteristic smoky yet sweet flavour profile, which can vary depending on the types of spice used.

Biltong is an incredibly versatile snack that makes an ideal addition to any pantry or kitchen counter. Whether you buy it ready-made or attempt to make it yourself using a family recipe.

It pairs perfectly with drinks like beer or whisky. Furthermore, you can enjoy it anytime during the day—for breakfast with eggs and toast or for lunch with salads and sandwiches. You may not believe it but we even eat it as a tasty snack at a braai!

There’s no right or wrong way to enjoy this delectable treat: just get creative and have fun!

History of Biltong

Before the advent of refrigeration in Southern Africa, farmers and hunters had to rely on traditional methods to preserve large African game such as Eland or Kudu.

The method originated in the South African highveld where meat was prepared and hung air-dried for two weeks during winter – colder temperatures inhibiting bacterial growth – then stored within cloth bags allowing airflow so mould could not grow.

This practice resulted in a delicacy still enjoyed today. You can find the highest quality biltong in almost any South African shop or butchery.

In the UK you can mostly buy online for home delivery or at select retail outlets. The only problem is that the quality of biltong in the UK varies greatly and unfortunately, the majority available in large retail outlets are a really bad advertisement for the true taste. This is because it is mostly mass-produced with generic recipes and cheaper ingredients.

Can I bring South African Food, in particular, “meat” back to the UK?

The short answer is NO. You will get a fine and your biltong will be confiscated. There are very tight controls in regard to bringing meat into the UK. You can receive a fine of up to £5000 and/or 2 years in jail. So don’t do it!

But what if I vacuum-seal it for personal consumption?

Sorry but the answer is still NO. To be honest it is not really worth it. There are many good online suppliers with the highest quality biltong made to the highest standards using British beef.

Furthermore, you also have the option to make it yourself, which might be a fun and worthwhile exercise! Whatever you do, do not try and bring it from South Africa!

What’s biltong in English?

There is no direct translation and those in the know simply say “biltong”. The word originates from the dutch language and is a combination of the words “rump” and “tongue”.

There are many stories as to its origins but the most likely scenario was that it visually represented a dried “tongue” but was made from “rump” steak. So I guess the English name for this tasty cured meat in the UK would be “Rump-tongue”.

I will just stick to saying “biltong”!

Is This Amazing Snack The Same As Beef Jerky?

No, NO and NOOOOO! Many people use the name jerky to refer to biltong or when they want to explain what it is, they simply say “It is like Jerky”.

Jerky is a popular snack which is most well-known in the United States.

There are major differences, however. For starters, the curing process. Biltong is air-dried and Jerky is smoked, which produces a wet texture.

The other major difference is what is in it. Jerky almost always has a range of ingredients, over and above beef and spice. I have yet to come across jerky that has not been drowned in sugar.

Biltong on the other hand shouldn’t have any added sugar which is why it is seen as a healthy low-fat snack loaded with protein.

Is biltong healthier than jerky?

Most definitely. As I have already mentioned, Jerky tends to have additional ingredients and preservatives. The naughtiest of which is Sugar.

Jerky is much sweeter as a result of this. So don’t get caught in this trap and be sure to buy biltong instead of jerky if you are after a healthy snack packed with protein.

Is biltong good for you?

For a start, it is gluten-free and low in calories. Some people argue that traditional biltong is mostly made from beef. This is true, but you can also make it from game like kudu or springbok and poultry such as chicken or turkey.

It goes without saying that poultry-derived biltong is likely to be the healthier option but you should also consider the practical side. Butchers use around 250g of lean-cut beef to make 100g of biltong. Consequently, nutritionists view this as a highly recommended form of protein delivery.

Most people who regularly taste this amazing protein treat, usually eat no more than 50g or so per day as it is very filling.

The general consensus amongst dieticians is that 50g per day is nothing to be worried about, even if you are on a cholesterol-controlled diet.

Which biltong is the best?

This is a very difficult question to answer.

Firstly there are different types of biltong. Secondly, there are many spice combinations with different flavour results. Thirdly there is the curing process to consider. Lastly, there is an argument not only in terms of fat ratio but also in how thick slices should be.

Types of Biltong

you can make it from beef, game, poultry and even fish. The most popular and well-known types are beef and game.

Poultry or Fish

Biltong made from poultry tends to have very little natural flavour and therefore requires more flavourings and other ingredients. If your goal is to focus on protein intake, chicken or turkey is best – but comes at a price as it is also more expensive when compared to beef or game.

Game & Beef Biltong

Game is quite exotic and has a distinct flavour. Most connoisseurs include ostrich biltong in this category. Game biltong tends to be drier than its beef counterpart and slightly saltier.

The most popular type is beef biltong and it is also the most widely available. (There aren’t many kudu or springbok running around the Yorkshire dales or the Lake district).

Spices and Flavours

This is probably the most contentious area of debate. Some like traditional biltong without lots of different spice options. Others prefer chilli or garlic biltong.

This is 100% down to your personal taste. There are many flavours that cater to all preferences.

Curing process

You cure biltong by rubbing it with salt and spicing it. You then hang it and let it dry naturally in a temperature-controlled environment.

Sounds simple right?

Maybe, but this is one of the steps that can affect the end product tremendously. Some let the strips soak in vinegar for a day and then rub it in a spice mixture before letting it hang for a week, while others speed up the spicing process and let it hang longer.

Generations hand down the secret family recipe they claim to make the best biltong, from one to the next.

Personally, I like biltong that has been dried for at least two weeks and contains little to no fat. My husband on the other hand loves a wet style of biltong with an unhealthy amount of fatty border! Typical South African!

Different strokes as they say…

Cut size

Thick or thin sliced is another area where people tend to disagree a lot. I guess for me it depends on the application. Eating biltong on its own, thick sliced is good.

However if I use biltong in a recipe or even just as a protein-packed addition to a sandwich, I prefer very thin sliced cuts.

On a pizza, in pasta or mixed with cheese spread I would even go for biltong powder!

Ultimately how thinly sliced you like it is your choice. There is a type, style and cut of biltong that suits almost everyone’s taste.

I have recently come across a plant-based vegetarian biltong. All bases are covered.

Is it cheaper to make or buy biltong?

If you’re feeling adventurous, why not try producing your own succulent biltong at home?

You’ll need some basic ingredients like lean cuts of steak or venison, salt and pepper plus any herb such as fresh garlic or spice of your choice – a fun cooking activity as well as a delicious snack!

It may not necessarily be cheaper but it’s a fun activity and the result is as bespoke as it comes. A bit like brewing your own craft beer!

What kind of meat can you use to make biltong?

Making biltong is an art form, and it all starts with the right foundation. Whether you’re looking to make beef biltong or are having a go at producing game biltong, you need to ensure that the cuts are lean and have minimal fat content.

Beef tends to be the most popular choice as it offers a nice balance between flavour and texture, while game meats like ostrich provide a more exotic option.

You can also use poultry but it will require additional spice in order to bring out its flavour.

Whatever your preference, there are plenty of options available for creating delicious homemade biltong!

If it is your first time my advice would be to go with beef.

How to make your own delicious biltong?

Making your own is a great way to get creative in the kitchen and create something truly unique. It’s an art form that requires the right type of quality meat, spices and herbs, as well as a curing process. But don’t worry – it’s easier than you think!

First, you need some good cuts, ideally, go to an independent butcher and source good quality grass-fed organic silverside or sirloin cuts. The better the quality of beef you start with the more pleasurable a product you will produce.

Next, you want to cut it into strips about 1 inch thick and roughly 4 inches wide.

Now go ahead and soak the strips for 2-4 hours in white vinegar (you can create an even better taste by using a combination of 3/4 vinegar and 1/4 Worcestershire sauce).

You then dry pat and rub in the spices (at least, salt, pepper & coriander) and stack your strips in a bowl for 6-24hours.

Lastly, rinse your strips with the vinegar mixture you used in the earlier step and then hang the strips to dry for 3-6 days in a biltong box. You can periodically check in by either squeezing the stick or cutting a small piece.

Store your fresh biltong in the fridge, especially in warmer climates to lock in the freshness.

How to make a drying box?

Before you can start curing, you’ll need a drying box to hang the strips while they dry.

It is easy to manufacture one of these boxes. It can be done with just a few materials that should be in stock at any hardware store.

With these simple steps, you will have your very own homemade curing box in no time!

1. Decide on the size you need and source the wood to build a box with a door.
2. You will need dowel rods to hook the strips onto
3. Make a hole towards the middle bottom of one of the side panels where you can fix a fan (a regular computer fan would do the trick. Get a cheap one from amazon that is powered with USB to make things simple. You might as well get a USB light while you at it.
4. Drill some ventilation holes in the top panel. With this configuration, air will flow from the bottom to the top, drying your tasty South African treats in no time.

TIP: If you have a lot of space in your house and want to go big you could source a small freestanding wardrobe and convert it to a drying box.

Can you use a dehydrator to make biltong?

Yes. Whilst this is not the traditional way, the same principle applies as long as you can do so at a very low heat range.

How long does it take to make?

The prep only takes a few hours and depending on your recipe you could have your fresh biltong hanging within 24 hours.

You need to hang your biltong out to dry for anything between 3 and 6 days.

Some recipes can be as many as 14 days. However, it varies and depends on your environment and whether or not you have fan assistance. It is also down to your own choice of taste and how “wet” you want each bite.

Final Word

Biltong is a delicious and nutritious snack that’s perfect for any occasion. Whether you’re looking to buy biltong in the UK online for home delivery or pick it up in a shop, try to find out as much as you can about the manufacturing process and origin of the ingredients.

Many suppliers offer a subscription service where you get a monthly delivery which is usually amazing value and saves you from going to the shop!

Enjoying as part of your daily diet, this delicious South African tradition will surely satisfy all your cravings and meet your protein needs!

With its unique combination of flavours and textures, biltong truly stands out from other snacks. So why not give it a try today?

You won’t regret it – I promise!

Have you tried biltong? What do you like or dislike about it?

Join the discussion by leaving a comment below!

The post Biltong: The Southern African Superfood! appeared first on proGRO Nutrition.

High-protein foods are an important part of a healthy diet. They give your body the nutrients it needs to function properly and stay fit. Jump straight to the top 35 high-protein foods on our list.

What Are High-Protein Foods

High-protein foods are foods that contain high amounts of essential amino acids, which are the building blocks of proteins.

These food sources are generally derived from animal and plant sources, including meat, poultry, fish, eggs, dairy products (milk, yoghurt and cheese), legumes (beans and lentils), nuts and seeds.

High-protein diets have been known to help build muscle mass and aid in weight loss due to the feeling of fullness they provide.

They also provide many essential vitamins and minerals that some other food groups may not have in adequate amounts.

Eating a variety of these high-protein foods can help you reach your daily protein needs and healthy weight gain. The average adult should consume 0.8 g of protein per kilogram of body weight each day.

You don’t have to eat meat

High-protein snacks such as nuts or hardboiled eggs make great meal options for those looking to meet their protein goals without adding too many calories.

Vegetarians can still get enough protein thanks to alternative sources such as soy products, quinoa, tempeh and seitan.

High-protein diets do require careful monitoring however as there has been evidence linking them with elevated cancer risk if consumed excessively or over long periods of time.

You should seek professional advice before introducing any changes to your diet that involve increasing your intake of high-protein foods significantly.

Essential amino acids

Amino acids are the building blocks of protein. There are two types of amino acids: essential and non-essential amino acids.

The body cannot make essential amino acids, so we must get them from our food. On the other hand, the body can make, but it’s still important to include them in our diet because they play important roles in our health.

Nine essential amino acids

The essential amino acids are leucine, isoleucine, valine, lysine, methionine, threonine, phenylalanine, and tryptophan.

They are all necessary for good health and work together to build strong muscle mass and promote bone health. They also help us fight off infection and disease.

How many grams of protein do you need?

You need some protein every day to be healthy. Enough protein helps build strong muscles and bones. It also helps us fight off infection and disease.

How much protein you need depends on your age and sex. Most adults need around 50-70 grams per day, which is enough protein to maintain good health.

Sportsmen and women need more and bodybuilders can consume as much as 6g of protein per kilogram of body weight.

Always consult a professional nutritionist when creating a protein-rich diet plan

How much protein can the body absorb per sitting?

The human body is able to absorb a limited amount of protein per sitting. This limit is about 30 grams, although the absorption rate varies depending on the person’s digestive system and the type of protein consumed.

High-quality proteins, such as the ones we find in animal products, are more easily absorbed by the body than plant-based proteins.

This is a contentious subject which needs more research. Also, a clearer definition of “absorption” is required.

Your bloodstream can absorb unlimited protein

When you define protein absorption as “the passage of nutrients from the gut into systemic circulation” the answer changes to unlimited…

More importantly, you should focus on maximizing protein intake. You should also aim to consume the right type of protein for the circumstances.

For example, whey protein is best for pre/post workout whereas whole food protein sources are best at other meal times.

The Top 35 High-protein foods

I have listed the top 36 healthy protein foods below. We have used the protein contents per 100g as a measure to rank the protein foods.

1. Beef Biltong 53g

Beef biltong is a high-quality protein food that is derived from lean beef. It is a type of jerky that is made by drying the meat as opposed to smoking it as you would with jerky, you then season it with spices.

Biltong is a popular snack in many countries with its origins in Southern Africa, and it is high in protein, healthy fats and other essential nutrients.

When it comes to delicious high-protein foods Beef Biltong is my personal favourite!

Paul Mills, Personal Trainer

2. Chicken Biltong 51.1g

Chicken biltong is a high-quality protein food that is derived from chicken. It takes about 300g of chicken to make 100g of chicken biltong. As a result chicken, biltong is a very expensive protein source compared to other sources.

3. Chicken breast (grilled, without skin) 32g

Chicken breast is an excellent source of protein. It contains 32 grams of protein, which can help you meet your daily needs. Chicken breast is also low in fat and calories, making it a healthy choice for anyone looking to lose weight or maintain a healthy lifestyle.

4. Pork chop (lean, grilled) 31.6g

Pork chops are a great way to get your daily dose of protein. Lean and grilled, they make for a healthy and delicious meal.

5. Beef steak (lean, grilled) 31g

Beef steak is an excellent source of protein. It is lean and grilled, making it a healthy choice. With a protein content of 31 grams per 100g, it is an excellent way to get your daily dose.

6. Lambchop (lean, grilled) 29.2g

Lambchop is a great source of protein for people who are looking to add more protein to their diets. A typical lamb chop contains 29.2 grams of protein, making it a good choice for anyone looking for a high-protein meal. You can grill or pan-fry lamb chops which makes them a versatile and convenient option for a quick and healthy meal.

7. Tuna (canned in brine) 27.9g

Canned tuna is an excellent source of protein, and it’s low in fat and calories. It’s also a good source of omega-3 fatty acids, which are beneficial for your health. Tuna is a versatile food that you can use in many different recipes.

8. Salmon (grilled) 25.4g

Salmon is an excellent source of protein, containing 25.4 grams of protein per serving. It’s also a good source of omega-3 fatty acids, which are beneficial for your health.
Salmon is a versatile food which we can grill, bake, or smoke.
Get your heart in the pink of health with a dose of fatty fish! Salmon, sardines, mackerel and anchovies are all packed full to the brim with essential omega-3s.
These good fats do wonders for our bodies – they may be tiny but there’s no denying their power when it comes to keeping us healthy!

9. Cod (baked) 24.9g

Cod is a reliable protein source. It contains 24.9 grams of protein per serving, making it a perfect choice for anyone looking for a high-protein meal. Cod is also low in fat and calories, making it a healthy and nutritious choice.

10. Mackerel (grilled) 24.6g

Mackerel (grilled) is a great source of protein, containing 24.6g per serving. It’s also low in fat and calories, making it a healthy option for those looking to boost their protein levels. Mackerel can be grilled or baked, making it a versatile and tasty addition to any meal.

11. Crab (canned in brine) 23.9g

Crab canned in brine is a high-protein food that can help you meet your daily nutritional needs. This seafood contains 23.9 grams of protein per serving, making it a valuable addition to any diet. Crab is also a good source of omega-3 fatty acids. Healthy fats are important for maintaining heart health and preventing chronic diseases.

12. Mussels (cooked) 21.1g

Mussels are a great option for a protein source. They contain 21.1 grams of protein per 100g serving, which is in the top tier of seafood protein sources. Additionally, mussels are low in fat and calories, making them a healthy choice for anyone looking to add more protein to their diet.

13. Prawns (cooked) 20.3g

Did you know that prawns are an excellent choice to up your protein intake? In fact, a single serving of cooked prawns contains more than 20 grams of protein. That places it in the top tier for seafood, and it’s sure to give you the energy you need to power through your day.

14. Chicken egg (whole, boiled) 18.1g

A chicken egg is a whole, boiled chicken egg. It contains 18.1g of protein, making it a high-protein food. The protein in eggs is of the highest quality, providing all the essential amino acids your body needs to perform optimally.
Eggs are also a good source of choline, vitamin A, and selenium.

15. Dairy Whole milk 17.7g

Dairy Whole milk is a high-protein food that can help you reach your daily protein goals. With 17.7g of protein per serving, dairy whole milk is an excellent protein-rich option for people who are trying to increase their intake.
Dairy whole milk also contains healthy fats and other essential nutrients, such as calcium and vitamin D, which make it a healthy choice for everyone.

16. Semi-skimmed milk 15.4g

Semi-skimmed milk is a great way to add protein for people who are looking to increase their intake of nutrients.
A single glass of the drink contains around 15 grams of protein, making it an excellent choice for those who are trying to build muscle or simply maintain their health.
Additionally, semi-skimmed milk is a good source of other nutrients such as calcium and vitamin D.

17. Skimmed milk 14.7g

Skimmed milk is an excellent protein provider. It contains 14.7 grams of protein per cup, making it an excellent choice for people who are looking to boost their protein intake. Skimmed milk is also low in fat and calories, making it a healthy option overall.

18. Cheddar cheese 14.1g

Did you know that cheddar cheese is a high-protein food? In fact, it contains 14.1 grams of protein per serving. That’s more than most other types of cheese!
Cheddar cheese is also a good source of calcium and vitamin B12. So if you’re looking for a nutritious snack that will help you stay energized, cheddar cheese is a great choice.

19. Cottage cheese 12.2g

Cottage cheese contains more than 12 grams of protein per serving. That’s more than most other dairy products, and it makes cottage cheese a great choice for people who are looking to boost their protein intake.
Cottage cheese is also low in fat and calories, making it a healthy option overall.

20. Plain Greek-style yoghurt 10.9g

Greek-style yoghurt is a high-protein food that provides many benefits for the body. It is a great source of protein, calcium, and vitamin D, all of which are important for maintaining good health.
Additionally, Greek-style yoghurt is low in fat and calories, making it a healthy choice for people who are trying to lose weight or maintain a healthy lifestyle.

21. Plain low-fat yoghurt 9.4g

Plain low-fat yoghurt is a High-Protein Food that is 9.4g per serving. Yoghurt is a dairy product that is made from the milk of cows, goats, or sheep.
The milk is fermented to produce lactic acid, which thickens and coagulates the milk protein to form yoghurt solids.

22. Red lentils (boiled) 8.1g

Red lentils are a high-protein food that should be part of any healthy diet. A single serving provides over 8 grams of protein, which is more than most other types of lentils. They are also a good source of dietary fibre, potassium, and magnesium.

23. Chickpeas (canned) 7.9g

Chickpeas are a high-protein food that you can enjoy in a variety of ways. They are especially popular in Mediterranean and Indian cuisine but you can add them to any dish for an extra protein boost. Chickpeas are also rich in fibre, vitamins, and minerals, making them a healthy addition to any diet.

24. Tofu (steamed) 7.9g

Tofu is a high-protein food that is made from soybean curds. Vegetarians and vegans find this a popular meat substitute. It has a mild flavour which you can enhance by marinating or flavouring it with sauces. Tofu is also low in calories and cholesterol-free.

25. Kidney beans (canned) 7.6g

Kidney beans are a high-protein food that we often overlook. They are packed with fibre, antioxidants, and vitamins, making them a healthy addition to any diet.

26. Baked beans 7.2g

Baked beans are a high-protein food that can help you reach your daily protein goals. One cup of baked beans contains 7.2 grams of protein, which is enough to help you meet your daily needs. Baked beans are also a good source of fibre, potassium, and magnesium, making them a healthy choice for any meal.

27. Wheat flour (brown) 6.9g

Wheat flour (brown) is a high-protein food that can help you feel fuller longer. It is also a good source of fibre, which can help keep your digestive system healthy. Wheat flour (brown) contains 6.9 grams of protein per 100g and is a great choice if you are looking for a nutritious snack or meal option.

28. Rice (easy cook, boiled) 5.7g

Wheat flour is a type of flour made from grinding wheat. It is the most common type of flour used in baking. Wheat flour contains gluten, which gives baked goods structure and chewiness. There are many different types of wheat flour, including all-purpose, bread, pastry, and whole-wheat.

29. Bread (brown) 5g

Bread (brown) is a high-protein food that can help you feel fuller longer. It’s also a good source of fibre, which can help keep your digestive system functioning properly.

30. Bread (white) 4.8g

Bread (white) may not be the most nutritious food out there, but it is high in protein. In fact, a single slice of white bread contains between 1.8 and 4.8 grams of protein. So if you’re looking for a quick and easy way to boost your protein intake, reach for a slice of white bread.

31. Pasta (dried cooked) 4.8g

Pasta is a high-protein food that provides many essential nutrients. It is a good source of thiamin, riboflavin, niacin, and vitamin B6.
Pasta also contains some minerals, including magnesium, potassium, and zinc. Magnesium is important for the contraction of muscles, including the heart muscle; potassium helps maintain fluid balance and nerve function, and zinc is necessary for wound healing.

32. Porridge oats 3.5g

Oats are a high-protein food that provides many health benefits. They are an excellent source of fibre, which can help to regulate digestion, and they also contain antioxidants that can protect against disease. Oats are especially beneficial for people who are trying to lose weight or manage their blood sugar levels, as they can help to control hunger and stabilize blood sugar levels.

33. Almonds 3.5g

Almonds are a high-protein food perfect for people looking to add more protein to their diets. They are also a great fibre, vitamin E, and magnesium source.

34. Walnuts 3.4g

Walnuts are a great protein source. In fact, they contain more protein than any other nut. They are also a good fibre, vitamin E, and magnesium source.

35. Hazelnuts 3g

Hazelnuts are a great protein source. In addition to being high in protein, they are also a good source of fibre, potassium, and vitamin E. Hazelnuts are an excellent source of monounsaturated fatty acids, which have been shown to promote heart health.

Plant Protein vs. Animal Protein

There are many different types of protein in the world. We can categorise them as either plant proteins or proteins derived from animals.

Plant protein is derived from plants, while the latter is derived from animal foods.

Both types of protein have their own unique benefits and drawbacks.

Plant-based Protein

There are many benefits to consuming plant-based proteins. Plant foods are lower in calories and fat than animal-based proteins, and they are also cholesterol-free.

Plant-based protein foods such as pumpkin seeds are high in fibre, which can help to regulate digestion, and they are a good source of antioxidants, vitamins, and minerals.

However, there are some disadvantages to consuming plant-based proteins. They often lack certain essential amino acids that the body needs to function properly.

This can make it difficult to get all of the nutrients the body needs from plant-based proteins alone.

Additionally, plant proteins can be more expensive than animal-based proteins. Furthermore, you also need to consume much more plant-based protein sources are usually less concentrated.

Animal Based Proteins

We consider animal-based protein to be a complete protein because it contains all the essential amino acids needed to form a protein. They are also a good source of dietary iron and zinc.

However, they can also be high in saturated fat and cholesterol, which can contribute to heart disease and other health problems if not consumed as part of a balanced high-protein diet.

What are the benefits of High Protein Foods?

High-protein foods are an important part of a healthy diet. They give your body the nutrients it needs to function properly and stay fit.

It also provides many essential vitamins and minerals that some other food groups may not have in adequate amounts.

Eating a variety of these high-protein foods can help you reach your daily protein needs; the average adult should consume 0.8 g of protein per kilogram of body weight each day.

High-protein diets have been known to help increase muscle mass and aid in weight loss due to the feeling of fullness they provide.

These high-protein foods also provide many essential vitamins and minerals that some other food groups may not have in adequate amounts.

You should seek professional advice before introducing any changes to your diet that involve increasing your intake of high-protein foods significantly

How to include High Protein Foods in your diet

One great way to include more high-protein foods in your diet is by incorporating them into your breakfasts.

Start the day by having a protein-rich breakfast like scrambled eggs, an omelette packed with veggies and cheese or some Greek yoghurt with nuts and seeds. You can also try overnight oats with chia seeds!

Biltong

Eat foods like beef biltong as it can help you reach your dietary protein goals and is great as a snack especially if you are on a weight loss plan.

Biltong is a high-protein snack that is made from beef or chicken. It is dried and cured with spices, and can be eaten as a snack or added to meals.

Biltong is a great source of protein and contains many essential vitamins and minerals.

Protein Supplements

Whey protein powder is a trusted method of managing protein consumption and curing any protein deficiency in your diet.

Sportspeople, gym goers and bodybuilders like protein powders due to their high protein content, ease of consumption and convenience.

Protein powder contains all the amino acids and as part of a balanced diet can satisfy most peoples’ protein needs.

Protein powders come in different flavours and can be used in baking as well as consumed directly as a shake.

Nuts and Seeds

Nuts like peanuts, walnuts, almonds, hazelnuts and seeds like pumpkin seeds or sunflower seeds form a core part of a vegetarian or vegan diet.

The high protein content in natural peanut butter makes it a great weapon to combat protein deficiency in your diet. You can easily consume it in fairly large quantities with few associated negatives.

You can easily add sunflower seeds and pumpkin seeds to a healthy sourdough bread recipe and they work great when mixed in with some cooked lentils.

Bread in general is not ideal as a healthy food due to all the preservatives and sugar. However, a healthy sourdough bread made from whole grains is a good alternative.

Whole Grains and Pulses

Pea protein foods are part of the pulses category and combined with whole grain foods are a great foundation for healthy vegetarian meals.

You can also combine dairy foods like greek yoghurt with whole grains and muesli to boost your morning protein at breakfast!

More About Meat

Red and processed meat are often lumped into the same category and blamed for high cholesterol. However red meat gets a bad wrap which it does not fully deserve.

Red meat can help with healthy weight gain. Conversely consuming large amounts of processed meat will work against any weight loss (fat loss) plans you have.

When you are faced with a choice between red or processed meat, the answer is clear. Go for red meat and ditch processed meats such as bacon, sausage or salami.

Red meat

Red meat contains all 9 essential amino acids and more than enough protein to satisfy the needs of most people.

Eating red meat is sometimes vilified by the medical profession and some animal rights campaigners, however, it is one of the best high-protein foods.

Lean meat is the most protein-rich food and an age-old source of complete protein. Red meat on average has a protein content of more than 30% which is roughly 10% more than its nearest rival.

When you consume red meat or lean meat as biltong, this figure shoots up to over 50 or even 60% in some cases.

Processed meats

Processed meat unlike red meat deserves to be labelled as a food which contributes to heart disease risk factors as a result of its high-fat content and preservation methods.

Bacon, sausages and hamburger minced meat are literal cholesterol bombs and whilst tasty should be avoided as part of a healthy diet. Moreover, it will annihilate any weight loss ambitions you may have.

High Protein Foods Summary

There are loads of protein-rich foods with enough protein content to even suit a vegan diet.

The trick is to make sure you get all your key nutrients in the correct amounts. You should also take care that your dietary protein comes from different foods. These foods should be high in protein content, low in fat and NOT processed.

LET ME KNOW WHAT YOUR FAVOURITE HIGH-PROTEIN FOOD IS IN THE COMMENTS BELOW!

The post The Top 35 High Protein Foods appeared first on proGRO Nutrition.

Prawn health benefits are mostly unknown. Most people think of prawns as a luxurious seafood item, something that is only eaten on special occasions.

Actually, prawns are quite healthy and can be enjoyed regularly without any guilt. In fact, they many health benefits that you can enjoy.

Here are the seven reasons to add prawns to a balanced diet:

1. They are a healthy food choice rich in Vitamin B12
2. Prawns offer a number of benefits including better skin, and an improved immune system. It can also aid in the prevention of cancer
3. It is low in calories and high in protein
4. Shrimp is rich in omega-3 fatty acids
5. They can help lower your BMI
6. Shrimp is great for your heart health
7. This rich source of nutrients can improve your brain function

Prawns are a healthy food choice rich in vitamin B12

Prawns are an excellent source of nutrients for anyone looking to increase their intake of healthy food choices. Packed with protein they provide some essential benefits for the body.

Protein helps to build muscle, repair tissue damage, and maintain overall body structure. Furthermore, it offers a boost in Niacin and helps repair red blood cells.

Prawns offer a number of nutrition-proven health benefits.

The nutritional benefits which these crustaceans provide range from aiding in the prevention of cancer to improving skin youthfulness and boosting the immune system.

Shrimp is a great source of many other essential nutrients such as iron, zinc, selenium, and iodine. Eating prawns regularly can help you get your daily requirement of these important vitamins and minerals without the need for additional supplements.

Selenium Superfood

With prawns in your diet, you give yourself a great advantage against one of the greatest enemies of human health – cancer! After all, that’s what Selenium offers: A powerful weapon to help keep those hazardous cells at bay.

Additionally, by adding shrimp to a healthy diet, you can be glowing like a superstar! Rich with Vitamin E, these tasty treats are sure to give your skin that extra shine.

Prawns are high in zinc and by adding this into your fresh food diet, you can unlock its powerful ability to enhance immune health and defend against infection.

But are Prawns good for you, regardless of the type of prawn?

No matter what type of shrimp you choose to eat, they all offer some level of health benefits. There are two main types of prawns: ‘shrimp’ and ‘tiger’ prawns.

Shrimp are smaller and milder in taste than tiger prawns which tend to be larger and have a stronger flavour. Both types can be cooked in different ways.

Cooking Options

My Favourite way of cooking fresh prawns is simply in a skillet with garlic butter! I pair this with a crispy salmon and a chickpea tomato salad or cold soba noodles. It is important to keep the negative impacts of cooking oils & fats on your cholesterol at bay. you can achieve this by using healthier alternatives such as peanut oil.

Friends have also suggested I try cooked shrimp matched with a simple citrus salad, but I am yet to do so.

Another fantastic snack is dried shrimp rolled in scallion rice. The options are endless and adding these little crustaceans to your fresh food shopping list is a great way to keep an eye on your dietary cholesterol.

Prawns are low in calories and high in protein

They are a great low-calorie, high-protein food. They are perfect for people who are trying to slim down or maintain their current weight because they are filling without being fattening.

Shrimp also provides many essential vitamins and minerals, making it a clever choice for anyone looking for a quick and nutritious meal. Furthermore, it makes sense for people who want to ensure they consume the appropriate amount of calories without worrying too much about high cholesterol.

Prawns are rich in omega-3 acids

Prawns provide high amounts of omega-3. This means that they help the body in lots of different ways.

These fatty acids are important for the brain, heart, and skin. They can also help protect against diseases like cancer.

Helps to fight Alzheimer’s

Alzheimer’s is a destructive force that can devastate the lives of our loved ones. Fortunately, we have something easy to do: incorporating shrimp into their diets!

Not only are they delicious and nutritious, but the fatty acids in them could help protect against Alzheimer’s disease. This can potentially be prolonging the health and well-being of those you care about most.

Prawns can help you lose weight

Shrimp can be a great addition to any diet, as they make an excellent low-calorie alternative to other forms of protein. They are high in lean protein and contain essential nutrients such as omega-3 fatty acids, which can help support weight loss efforts.

Research suggests prawns are also a good source of vitamins and minerals that can help boost metabolism and aid in appetite control. It would simply make sense to add it to your weight loss plan.

Full of Fibre

Furthermore, prawns contain plenty of dietary fibre which helps promote feelings of fullness and satisfaction after eating, helping you eat less overall.

In addition to this, they are low in saturated fats and contain heart-healthy monounsaturated fats that help reduce bad cholesterol levels and other risk factors for cardiovascular disease.

All in all, prawns can provide an excellent source of nutrition while helping you reach your health and weight goals.

Prawns are great for your heart health

High cholesterol is the cause of many chronic diseases as a result of eating fatty foods.

Prawns are a great source of nutrients and can help support cardiovascular well-being. They are rich in essential omegas, which have been linked to improved blood pressure, lower blood cholesterol levels and anti-inflammatory activity.

Shrimp is also an excellent source of protein. Providing on average more than 20g of protein per 100g serving. (Not on par with Chicken, but pretty good in terms of seafood).

Protein helps build and repair body tissues, including the muscles of the heart.

In addition, it contains minerals such as magnesium and potassium. These can help regulate blood flow and maintain good heart function to aid in the prevention of heart attacks.

Rich in several vitamins

Prawns also contain B vitamins like vitamin B12, which play an important role in energy production and help prevent the negative impact of homocysteine accumulation in the bloodstream – something that has been associated with an increased risk of heart disease.

Lastly, shrimp provide antioxidants such as selenium which can help protect against cellular damage caused by free radicals.

With all these nutrients working together to support optimal cardiac health, prawns can be an integral part of a balanced diet for those looking to improve their overall health.

Prawns can improve your brain function

Did you know that prawns can help improve your brain function? They help keep your brain sharp and working well. Shrimp is a great source of protein, zinc, omega-3 fatty acids, and vitamins B12 and D.

All of these are important for keeping your brain functioning properly. So next time you do a fresh food shop, be sure to pick up some shrimp from the seafood section for dinner!

Already hooked on Prawns?

Prawns are a good source of protein and omega 3, which can promote heart health. They also contain selenium, vitamins B12 &D, and zinc. They come in a variety of different shapes and sizes, so it’s important to do your research before you buy them.

Some shrimp may be higher in mercury than others, so it’s important to find the right type for your nutritional needs.

Have you already introduced prawns to your seafood diet?

Let me know your thoughts and cooking suggestions in the comments below

The post 7 Prawn Health Benefits and Reasons Why You Should Add it to Your Diet. appeared first on proGRO Nutrition.

Considering that eggs are one of the most affordable foods available, it’s no wonder that they’re a staple in so many diets.

If you know their value and you are skilled in a few methods to cook them, you are set for life!

Eggs are an excellent source of nutrition and a versatile food

From boiled to fried, omelettes to scrambles, there are endless ways to enjoy this nutritious food. But what makes an egg so unique?

Let’s take a closer look at some of the benefits of including an egg in your diet.

What are Eggs and Where do They Come From?

Eggs mostly come from laying hens. Hens don’t live in semi-detached houses, they are usually kept in coops (hen houses) and produce eggs for human consumption.

Eggs can also come from ducks or geese, but these eggs are often used for other purposes, such as clothing or food supplements.

History

Eggs are one of the oldest forms of food and have a long and storied history. Eggs have been a staple in the human diet for centuries, and there are many theories about their origins.

Some people believe that eggs were first eaten by prehistoric humans who discovered them inside bird nests. Others claim that eggs were first used as a form of currency or trade.

Whatever their origin, the egg has been a part of human culture for thousands of years. They have been used as food, medicine, and even as an ingredient in religious ceremonies.

Eggs are a popular food today, and there are many different ways to enjoy them. Whether boiled, fried, or scrambled, eggs make a nutritious and delicious addition to any meal.

Other notable use cases:

• The humble egg is a popular choice of ammunition for protesters against royalty or politicians,
• Many people buy decorated ostrich eggs as ornaments,
• The traditional egg & spoon race,
• Easter egg painting,
• Easter egg hunts, and
• Starring roles in children’s rhymes.

It is still unknown which came first, the chicken or the egg…

unknown

The different types of eggs we consume

We eat many different types of eggs, but the most common is a chicken egg. Chicken eggs come in a variety of colours and sizes, and they can be boiled, hard-boiled, scrambled, poached or fried.

There are also lots of other types like duck, ostrich, quail and even caviar (sturgeon eggs) to name but a few.

The health benefits of eating eggs

Eggs are a good source of high-quality protein, and they also contain many other nutrients, including vitamin A, vitamin B12, vitamin D, vitamin E, and folate.

Eggs also contain choline, which is important for brain development.

Furthermore, these oval-shaped wonders are a good source of omega-3 fatty acids, which are beneficial for heart health.

Finally, they are also a good source of lutein and zeaxanthin, which promote eye health.

The nutritional value of eggs

According to the USDA a large one(50g) has the following nutritional value:

• Calories: 78
• Fat: 5g
• Sodium: 62mg
• Carbohydrates: 0.6g
• Fibre: 0g
• Sugars: 0.5g
• Protein: 6g
• Choline: 147mg

Different ways to cook eggs

An egg is a staple in the home cook’s diet – and not just for breakfast. They can be used to make countless recipes, from cakes and cookies to batter and even bronzing pies in the oven!

Fried

You cook a fried egg in hot oil. The egg is usually cracked into a pan, and then the edges are fried until they are crispy. The centre is usually left runny, making it a favourite breakfast food.

Have you ever heard the term “Sunny Side Up”? Well, this is when it is cooked “sunny-side-up” which means that it is fried just on one side and never flipped.

Boiled

This is probably the simplest method of cooking it. A hard-boiled egg has been cooked in hot water. The eggs are usually boiled for a few minutes until the eggs are cooked through.

Hard-boiled eggs are a popular breakfast food, and they can also be used in recipes.

Poached

This method requires it to be cracked into a cup or bowl of any size, and then gently slid into a pan of water at approximately 75° C and cooked until the protein-rich white has mostly solidified, but the yolk remains soft.

The “perfect” poached egg has a runny yolk, with a hardening crust and no raw white remaining. It is a staple of a good eggs benedict!

The age of the eggs affects the cooking process. The whites of freshly-laid ones are less likely to disperse. With less fresh ones, the whites are more likely to disperse, so acidulating the water will assist in preventing excessive egg white dispersement.

The eggs I use for poaching are always very fresh – I get them from my local farmer. I like to use ones that are about 3 or 4 days old – that way, the whites are less likely to disperse into the water and you’re more likely to get a good result.

Adding a spoonful of white vinegar to the water will help to speed up the cooking process, and stirring the water vigorously creates a vortex which helps to keep the eggs together.

If you’re using eggs that are a few days old, then adding some acid (vinegar) to the poaching liquid is a good idea, as it helps to stabilise the albumen.

Scrambled

There’s nothing quite like soft, fluffy yellow goodness on a lazy Sunday morning. The great thing about scrambled eggs is that they can be cooked in so many different ways, to suit everyone’s taste.

The most classic way to make scrambled eggs is by whisking them together with a little milk or cream, and then cooking them over low heat until they’re just set. But you can also add all sorts of flavours – herbs, cheese, bacon, chorizo – the possibilities are endless!

Personally, I love my scrambled eggs nice and loose – never too dry or rubbery. But if you prefer them a little firmer, just cook them for a little longer.

Serve them with some crispy toast and a dollop of your favourite condiment (mine’s ketchup), and you’re good to go!

Fried, boiled, poached, or scrambled… Which is the best way to cook an egg?

There are many ways to cook them, but the best way is to fry them. Not everyone will agree but that is ok too.

Prepare your eggs as you like, but make sure you include them in a balanced diet!

12 Tips and tricks for cooking with eggs

1. You should cook fried eggs over low heat to prevent them from getting brown and tough…

The first rule for making just about any style of eggs is to go low and slow. I understand that crispy or browned edges are trendy right now, but if my teacher saw me presenting one she would fail instantly.

This is because traditionally speaking, tough dry fried whites aren’t what we’re going after here – they’ll taste good yes…but our goal with this dish should always remain white soft tenderization!

2. Get yourself a nonstick pan…

The nonstick pan is the perfect tool for cooking eggs. It doesn’t get very hot, and scratches easily which makes it less ideal in other kitchen tasks but an excellent choice when making breakfast or brunch!

The best part about using this type of surface? There’s no chance that your food will stick because you can always rely on these pans being super slick with oil before pouring over ingredients so they slide right off again afterwards.

Consequently, you will also save time during clean up too since nothing gets burned from overheating as normal metal surfaces do

3. Use a metal fish spatula.

Some people are convinced that metal will scratch their nonstick pans, but the thin flexible blade is what really gets under an egg with ease.

If you’re worried about scratching up your pan and have some delicate cookware on hand then coated or plastic spatulas work well for flipping foods without too much damage!

4. Check the three-digit Julian date on the carton, to see exactly how fresh your eggs are – NOT the expiration date.

The Julian date is a great way to see how fresh your eggs are. The number usually ranges from 1-365 and tells you when they were packed in order of when the package was made.

Be careful with sell-by because sometimes people use this as their actual expiry date rather than just being aware that there may come one time when all these lovely little shells of nutrition will no longer provide us with any omelette or frying pan miracles…

5. For super scrambled eggs, try passing them through a fine mesh strainer…

Instead of using a spoon, you can also blend the eggs until smooth then pass them through an oversized strainer. This will ensure that all impurities are removed and your creaminess won’t be compromised in any way!

Many top chefs swear by this technique for making sure their recipes come out perfect every single time

6. Take them off the heat before they’re done cooking…

They are delicate and cook quickly. Similar to how you would cook steaks, remove them from heat right before they’re fully cooked – the residual warmth in your pan will continue cooking it for me!

7. Keep them moving.

Your morning scrambled eggs will be creamier if you use chopsticks to stir them while they’re still hot. Don’t trust just any old wooden spoon. Get yourself some quality plastic or metal utensils instead!

8. For poached eggs, always use fresh ones and DON’T crack them directly into the water…

To avoid a mess, crack your eggs into a small bowl or ladle before adding them to boiling water. If you use fresh ingredients they will keep their shape and stay round with less fuss!

9. Older eggs are best for boiling…

Older eggs are easier to peel. The explanation is long-winded but it boils down to the fact that as time goes on their contents dry out more than fresh ones do – which makes it easier for you when peeling!

10. Cook them straight out of the fridge.

Every recipe tells you exactly how long to boil them – however, these cooking times assume you’re using cold ones. Grab your cold eggs from the fridge and use them while they’re still cold.

This will help you avoid overcooking because they sit on a shelf for too long, which can lead to yolk solidification (the whites continue cooking).

11. After boiling them, drop them in an ice bath and peel them right away – as they sit, they get harder to peel.

Peel eggs under cold, running water and always start peeling from the air pocket. (This is where a tiny bubble of gas lies trapped – removing it origami-style will prevent you from tearing open your yolk!)

12. Store any leftover poached or boiled eggs in water.

The next time you make a batch of poached eggs, don’t forget to store them in water in the fridge.

They’ll stay fresh for up two weeks and can be reheated easily by popping them into some hot water!

How to boil an egg perfectly every time

There’s no need to fear boiling eggs anymore! With these simple tips, you’ll be able to make them perfect every time.

• Fill a pot with enough water to cover the eggs by one inch.
• Bring the water to a gentle boil.
• Add a pinch of salt
• Carefully lower the eggs into the boiling water using a spoon.
• Turn off the heat and cover the pot.
• Let the eggs sit in the hot water for nine minutes.
• Remove the eggs from the pot and place them in a bowl of ice water.
• Let them cool for five minutes.
• Serve!

How to store eggs so they stay fresh for longer

Eggs are a great source of protein and vitamins, but they can go bad quickly if not stored properly. here are some tips for keeping eggs fresh for longer:

1. Eggs should be stored in their original packaging in the coldest part fridge, NOT in the door.
2. Eggs that have been boiled or hard-boiled should be kept in the fridge for up to a week.
3. Eggs that have been cracked should be used within one day.
4. Eggs that are about to expire can still be used, but they may not taste as good.
5. Use raw shell eggs within 3 to 5 weeks.
6. Use leftover yolks and whites within 4 days.

TIP: Storage is an important consideration for most of your food items and working out how, where and for how long to store these are probably one of the first and most important tasks of setting up your kitchen.

Get Cracking

The humble egg is complex and nutritious, full of incredible health benefits that make it well worth including in your diet. T

here are many considerations and important factors to a good diet, but ultimately protein is your number one priority and this is a good source of high-quality protein.

Different ways of cooking mean that there are endless possibilities for how to enjoy them – from simply boiled, to more adventurous dishes like poached or scrambled eggs.

Do you have a favourite way of eating eggs? Let me know in the comments below!

The post The Incredible, Edible Egg: Why You Should Make Eggs a Part of Your Diet appeared first on proGRO Nutrition.

High protein cheese? The mere mention of the word conjures up images of fine wine, crackers and grapes in a stuffy living room while someone with an English accent lectures you on proper cheese etiquette.

Cheese is one of those things that people seem to love or hate. There’s rarely any middle ground. But what if I told you that cheese is actually good for you? In fact, it contains a bunch of protein and other essential nutrients that your body needs to function properly.

What is cheese and where does it come from?

Just in case you did not already know, cheese factories make cheese from milk. They process the milk and remove the cream leaving behind the solids. The cheesemaker will stir in rennet (a natural enzyme) and leave it to form curds. They wait for the curds to form and then strain it, removing the whey(the liquid left over) in the process. Lastly they salt, age and package the cheese.

You can make cheese from the milk of cows, goats, sheep or pigs. Furthermore, you can use whole milk, reduced-fat milk or skim milk. The type of cheese which the factory will produce depends on 4 main variables. Namely, the type of milk they use, the bacteria they add, how long they leave it to ferment and at what temperature they age it.

There are hundreds of different types of cheese available in grocery stores today. Some of the most popular types of cheese include cheddar, brie, blue cheese as well as swiss cheese and mozzarella.

For the record, my favourite cheese is the Kit Calvert from Wensleydale (not an affiliate link, I really do love it!) paired with their sticky chutney!

How much protein is in cheese?

Cheese contains anywhere from 6g-40g of protein per 100g serving size depending on the variety. There are many variables to these numbers but the takeaway from this is that cheese is a very good source of protein.

Which high-protein cheese tops the list?

Of course, not all cheeses are equal in quality, nutrients or price. In the list below we rank the highest protein cheeses per 100g in reverse order.

20. Cream Cheese 8.2g

PROTEIN: 8.2g | FAT: 34.87g | CARBOHYDRATES: 2.66g

A 100g serving of Cream Cheese cheese contains about 8g of protein. This makes it a good source of protein for those looking to add some extra protein to their diet. It can be eaten on its own as a snack or added to dishes like salads and pasta for an extra boost of protein.

19. Ricotta 10.1g

PROTEIN: 10.1g | FAT: 12.69g | CARBOHYDRATES: 3.17g

A 100g serving size contains about 10g of protein. Ricotta is the perfect addition to pancakes, smeared on toast and also great in oatmeal.

18. Cottage Cheese 15.4g

PROTEIN: 15.4g | FAT: 4.51g | CARBOHYDRATES: 2.68g

Cottage Cheese is a great base for protein puddings. It has the same texture and flavour as Ricotta, but with much less fat content to make it healthier! Plus you can’t argue about how tasty cottage cheese truly tastes-everyone seems to love this creamy dairy staple dish no matter what their opinion on food usually entails

Sophisticated yet simple at once, light yet rich in calcium-rich textures that melt into your mouth like silk… A 100g serving of Cottage Cheese cheese contains about 15g of protein.

17. Feta 17.4g

PROTEIN: 17.4g | FAT: 21.28g | CARBOHYDRATES: 4.09g

The unique taste of this cheese will have you coming back for more! It’s made from a combination of milk including sheep, goat or cows and is best served crumbled over a salad or baked in the oven.

A 100g serving of feta cheese contains about 17g of protein, making it a great choice for anyone looking to add some extra protein to their diet.

16. Chèvre 18g

PROTEIN: 18.0g | FAT: 21.42g | CARBOHYDRATES: 3.57g

Chèvre, or “goat” cheese as it’s also known can be soft and spreadable when fresh but dries out with age. It develops stronger flavours over time that are tangy-sweet or mouldy smells depending on what kind you choose!

Aged chèvres have longer ageing periods where they become more crumbly in texture while developing deep golden hues due to drying processes.

15. Brie / Camembert 18.6g

PROTEIN: 18.6g | FAT: 27.68g | CARBOHYDRATES: 0.45g

A soft, creamy cheese that is made from cow’s milk. It is often described as having a nutty, earthy flavour and a slightly sour taste. A 100-gram serving contains about 19 grams of protein.

14. Blue cheese 20.3g

PROTEIN: 20.3g | FAT: 28.74g | CARBOHYDRATES: 2.34g

Blue cheese is a type of cheese that is made from cow’s milk. It has a smooth, creamy texture and a strong, pungent flavour. A 100-gram serving of blue cheese also contains about 20 grams of protein.

13. Halloumi 21.3g

PROTEIN: 21.3g | FAT: 25.0g | CARBOHYDRATES: 0.0g

Golden yellow cheese with a delicious flavour that’s best enjoyed when grilled or fried to give it an extra crispy exterior, but still remaining soft and gooey inside. Try this wonderful addition for your next salad lunch!

12. Gorgonzola 21.4g

PROTEIN: 21.4g | FAT: 28.74g | CARBOHYDRATES: 2.34g

Gorgonzola is a soft, blue cheese that ranges from mild and creamy to sharp. It contains earthy elements with salty tastes when it’s old enough for several months or even years in storage before eating!

11. Roquefort 21.54g

PROTEIN: 21.54g | FAT: 30.64g | CARBOHYDRATES: 2.0g

It contains about 22 grams of protein per 100-gram serving, making it an excellent choice for anyone looking to increase their daily intake. So if you’re looking for a way to add some extra protein to your diet, look no further than Roquefort cheese!

10. Colby 24.0g

PROTEIN: 24.0g | FAT: 32.11g | CARBOHYDRATES: 2.57g

Colby Cheese is the perfect cheese for everyday cooking. It has a mild flavour that can be used in any dish or recipe, making it great to have around when you’re looking for something simple but delicious!

9. Cheddar Cheese 24.9

PROTEIN: 24.9g | FAT: 33.14g | CARBOHYDRATES: 1.28g

It is a type of cheese and is made from cow’s milk. A 100-gram serving of cheddar cheese contains about 25 grams of protein. Some popular brands of cheddar include Kraft, Cracker Barrel and Cabot.

8. Gloucester 25.0g

PROTEIN: 25.0g | FAT: 35.71g | CARBOHYDRATES: 0.00g

Gloucester Cheese has been made in the same place for over six centuries. As a result, along with its rich, creamy flavour comes memories of bygone days and old-world charm that will make you want another bite!

Gloucestershire’s most famous export is this semi-hard cheese called “Gloucester.” It pairs nicely with fruit flavours such as apples or pear sauce but also goes well when combined with wine dinner time!

7. Provolone 25.5g

PROTEIN: 25.5g | FAT: 26.62g | CARBOHYDRATES: 2.14g

Provolone cheese is a type of Italian cheese that is made from cow’s milk. It has a smooth, creamy texture and a mild, slightly salty flavour. A 100-gram serving of Provolone cheese contains about 26 grams of protein. Great for melting on a panini with roast peppers!

6. Mozzarella 26.0g (The tastiest high protein cheese)

PROTEIN: 26.0g | FAT: 22.35g | CARBOHYDRATES: 2.19g

Mozzarella is a popular cheese that is often used in pizza and pasta dishes. It is made from cow’s milk and has a slightly salty taste. Additionally, a 100-gram serving of Mozzarella cheese contains about 26 grams of protein. Some popular brands of Mozzarella cheese include BelGioioso, Grana Padano and Sartori.

5. Gouda – 26.2

PROTEIN: 26.2g | FAT: 27.44g | CARBOHYDRATES: 2.22g

The Dutch have a reputation for making some of the best cheeses on earth, and Gouda is no exception. This cheese that has been specifically designed to have an earthy flavour with notes of ripened fruit. It’s perfect on its own or mixed into other cheeses like brie and camembert and is at home on a cheese platter!

4. Edam 27.5g

PROTEIN: 27.5g | FAT: 27.8g | CARBOHYDRATES: 1.43g

You don’t need to be a professional chef or have any culinary knowledge at all, just use this one cheese and you’ll end up with an amazing grilled sandwich that your guests will love!

3. Pecorino 28.0g

PROTEIN: 28.0g | FAT: 26.9g | CARBOHYDRATES: 3.6g

The sharpness of an Italian cheese is wonderful grated on zucchini pasta dishes as well as lasagnes. It’s a little sharper and saltier than Parmesan

2. Swiss Cheese 28.4 (My number one for High Protein Cheese)

PROTEIN: 28.4g | FAT: 27.8g | CARBOHYDRATES: 5.38g

Swiss cheese is a type of cheese that is made in Switzerland. It is a type of Emmental cheese and is made from cow’s milk. A 100-gram serving of Swiss cheese contains about 28 grams of protein.

Swiss cheese tastes great, so be careful with your portion sizes as it is quite high in fat.

1. Parmesan 35.1g – The Highest Protein Cheese

PROTEIN: 35.1g | FAT: 28.8g | CARBOHYDRATES: 5.04g

Parmesan cheese is the highest-protein cheese available. A 100-gram serving contains about 35.1 grams of protein. Consequently, you probably wouldn’t eat as much parmesan as other cheeses but it does add a bold and nutty flavour to any pasta dish!

The benefits of eating high protein cheese

Cheese is a good source of protein and calcium, as well as vitamins A and B12. Protein is essential for building muscle mass and calcium is necessary for strong bones. Vitamin A is important for eye health and B12 is essential for nerve function and energy production. Cheese also contains other nutrients such as zinc, magnesium and phosphorus that are important for overall health.

The disadvantages of eating high protein cheese

Although cheese is a nutritious food, it does have some disadvantages. It is high in saturated fat and cholesterol and can contribute to heart disease and obesity if eaten in large quantities.

Cheese also tends to be high in sodium, which can increase blood pressure.

Another disadvantage of eating cheese: I sometimes pair it with wine, which in some cases can result in a headache the next day

How to include more high protein cheese in your diet

Cheese is a good source of protein, calcium, and other essential nutrients you can add to your diet.

• Try pairing cheese with wine. It’s a classic combination that can help you reach your daily protein goals. Just be sure to drink plenty of water afterwards to avoid a headache the next day!
• Incorporate cheese into your cooking. Furthermore, shredded cheese on top of pasta or adding chunks of cheese to soup are easy ways to get your daily dose of dairy.
• Get creative with your snacks. Instead of reaching for a bag of chips, try munching on some crackers with cheddar cheese or making yourself a fruit and yoghurt parfait topped with crumbled blue cheese.

Did you find this article helpful? Do you have any suggestions or comments, drop a comment below.

The post Top 20 Highest Protein Cheese Options to Help You Bulk Up appeared first on proGRO Nutrition.

Protein foods for vegans can sometimes be a challenge. However, there are plenty of protein-rich vegan foods that can easily be incorporated into any diet. Below is a list of some of the best vegan sources of protein, as well as some ideas for how to incorporate them into your meals.

Plant-based protein-rich foods

Here is a list of popular plant-based protein-rich foods. There are tonnes more you can find, the important thing is to experiment with foods you like. More importantly, you need to focus on foods that are readily available to you.

Beans and legumes

Beans and legumes are one of the best sources of plant-based protein. They are also packed with fibre, vitamins, and minerals. Some of the best beans and legumes for protein include black beans, lentils, chickpeas, and soybeans (always high on the list of protein foods). These can be used in a variety of dishes, such as soups, stews, and salads, or simply eaten on their own as a side dish.

Nuts and seeds:

Nuts and seeds are other great sources of vegan protein. Almonds, pistachios, cashews, sunflower seeds, and flaxseeds are all excellent choices. Use them as a topping on various dishes or eat them on their own as a snack. You can also make your own nut butter (protein foods favourite) at home with just a few simple ingredients.

Whole grains:

Whole grains are not only a good source of protein but also contain complex carbohydrates, vitamins, and minerals. Quinoa, brown rice, oats, and barley are all great options. You can use this in place of traditional grain products like pasta or bread. You can also use them to make filling and satisfying vegan bowls or stews.

Vegetables:

Yes, vegetables can also be a good source of protein! Broccoli, Brussels sprouts, spinach, kale, and potatoes are all excellent choices. Eat vegetables on their own throughout the day or in conjunction with other protein-rich foods to create a balanced meal.

Fruit:

While fruit is not typically thought of as being a good source of protein, there are actually several options that pack a decent amount of the nutrient. For example, consider eating an avocado (which contains about 4 grams of protein) on whole wheat toast with almond butter for breakfast or adding some sliced bananas to your morning oatmeal. You could also enjoy a small bowl of berries as a snack throughout the day or whip up a fruit smoothie for a quick and easy meal replacement option.

Do protein foods for vegans allow you to build muscle… as in lots of muscle?

If you are looking to gain muscle on a vegan diet, it is definitely possible. Just like any other type of fitness and nutrition plan, that includes eating the right foods in order for your body’s natural processes to work best while achieving goals. Make sure there is plenty more than just plant-based protein sources!

Think about including fruits/veggies so digestion goes smoothly too. This will help maximize results when combined with exercise routines such as weightlifting or yoga workouts. Do this three times per week at least 45 minutes long each time plus an additional 20-minute walk every day.

The main advantage of building muscle while following a vegan diet is that plant-based protein foods usually have very little or no fat. The fats found in nuts for example are usually the good kind.

As a result, your muscle definition will be better, and faster. This means fewer muscles but a larger appearance (if that is what you are going for).

My final thoughts on protein foods for vegans

There are plenty of delicious vegan food options that are also high in protein. By incorporating some (or all!) of the above foods into your diet, you’ll be sure to meet your daily protein needs without having to resort to meat or dairy products.

Experiment with different recipes and combinations to find what works best for you and your taste buds!

If you have any high-protein food ideas for vegans or any thoughts about this post, please leave your comments below!

The post Protein Foods Suitable for Vegans appeared first on proGRO Nutrition.

Whey protein isolate is derived from whey, which is a milk-based protein. It is a purer form of protein than concentrate, and it contains more protein and less fat and lactose.

We consider whey protein isolate to be a high-quality nutrient source. Furthermore, studies show that it is effective in promoting muscle growth and recovery.

Where does it come from?

Roughly 20% of milk is whey protein and the other 80% is made up of slower-digesting casein proteins. Both are high-quality proteins because they contain all the amino acids needed by your body.

In this article, we will look at the differences and similarities between the two and which one is better for you.

Whey protein isolate vs. whey protein concentrate: What is the difference and does it really matter?

Manufacturers produce whey concentrate powder by separating whey and casein. The resulting product will have a high concentration in terms of protein while containing carbohydrates and fats that are not desired by some users. Some people prefer isolates due to their low-level intake requirements per serving size compared with concentrates.

Standard WPC blends result in around 80% protein content. On the other hand, standard whey protein isolate profiles contain 90% plus protein.

Whey protein isolates are the highest quality form of protein. Athletes and bodybuilders use it as a highly effective supplement. The production process for this type of whey, results in higher levels per serving, while also reducing fat or carbohydrate content to make it more efficient than other forms like casein sources.

This table shows the key differences between a standard whey protein isolate and concentrate supplement per 100-calorie serving.

What are the benefits?

Whilst there are statistical differences and they have different nutritional values, the general consensus is that they basically do the same job. The major benefit of isolate over concentrate is the slight difference in fat content and that it is more suitable for lactose intolerant people. On the other hand, the concentrate is usually slightly cheaper

What to look out for when buying whey protein isolate?

Unfortunately many unscrupulous or profit-driven providers add bulking agents to their products which changes the nutritional values per serving. Always try to go for brands that have proof of independent testing.

Why are there so many brands and is there really a difference between them?

As with most products, there is sometimes very little difference in the products themselves. Brands tend to differentiate themselves with packaging and marketing. Whey protein isolate is no different.

Some brands will offer a different taste to others as a result of the blending options or processing methods but should provide the same levels of protein as indicated on the nutrient labelling.

Some people prefer M&S organic milk whilst others prefer Cravendale, similar differences apply to whey.

Which whey protein isolate is the best?

Ultimately the choice is yours and the majority of brands are more than likely using the same manufacturers or sources from the same suppliers.

Here is a list of considerations for you to think about when choosing a brand:

• Flavours and additional ingredients
• Quality of source (organic, grass-fed etc.)
• Independent testing or certification
• Production methods (some manufacturers achieve low pricing by paying low wages and sub-optimal working conditions)
• Packaging (recyclable, sustainable sources)

Final thoughts

If you’re looking for a cheaper way to get your protein, then whey concentrate may be the answer. This product has been proven as being just about equal in quality and amount of milk proteins compared with isolates but at much lower costs!

If you’re trying to limit your intake of fat, carbs or lactose then it might be worth considering whey isolate instead.

Ultimately the benefits of both types of whey are undeniable, whether it’s for muscle or bone health.

What are your thoughts regarding whey isolate? Would you recommend it over concentrate? Let us know your views in the comments below.

The post Whey Protein Isolate Explained appeared first on proGRO Nutrition.

• Whey Protein is a by-product of the cheese-making process.
• Concentrated or Isolated nutrients are more effective and convenient as a supplement for athletes and bodybuilders.
• The average adult needs 45g – 55g of protein per day and the average whey protein serving provides a little over 20g.
• See a professional dietitian for advice on your specific dietary requirements.

What is whey protein and where does it come from?

If you’ve ever stepped foot in a gym, you’ve probably heard the term whey protein thrown around a lot. But what exactly is it, and where does it come from?

Whey protein is a type of protein that is derived from milk. During the cheese-making process, the curd is strained, and the liquid which remains is whey.

[info_box style=”info”]Fun fact: Cheese producers can make more than eight kilograms of whey for every kilogram of cheese they produce![/info_box]

It is often used by bodybuilders and athletes as a dietary supplement, as it is thought to help with muscle growth and recovery. You can add whey protein powder to shakes or smoothies, or even bake it into recipes.

So next time someone asks you if you want whey protein, you can impress them with your knowledge!

What benefits can athletes and bodybuilders expect?

For athletes and bodybuilders, this nutritional supplement can be a key part of their regimen. It is a high-quality protein that is readily absorbed by the body and provides a range of benefits for those engaged in strenuous physical activity.

These building blocks help to promote muscle growth, improve recovery time, and increase strength and power. Additionally, the supplement can help to maintain a positive nitrogen balance, which is essential for supporting muscle growth. For athletes and bodybuilders looking to improve their performance and results, this is an excellent option.

How do I choose good quality supplements for my needs?

Deciding on the right supplement can be daunting – there are so many options on the market, and it’s hard to know which one is right for you. However, there are a few things you can keep in mind that will help you make the right choice.

Firstly, consider what kind of whey protein is right for you. There are whey protein concentrate powders, which are lower in lactose and contain more protein per serving. alternatively, there are whey protein isolate powders, which have been processed to remove lactose and fat. If you’re lactose-intolerant, or if you’re looking for a leaner option, the isolate might be the best choice for you.

Secondly, think about what kind of flavour you want. Whey protein powders come in a variety of flavours, from chocolate and vanilla to more exotic options like mocha and salted caramel. And finally, don’t forget to check the serving size – some powders contain multiple servings per container, so be sure to read the label carefully before you buy.

How much should I take each day to see results?

As for how much to take each day, the average adult needs around 46-56 grams per day. However, if you’re looking to build muscle mass, you may need more – up to around 1 gram per pound of body weight. So if you weigh 150 pounds, you would need 150 grams of whey protein per day. Of course, always check with your doctor before starting any new supplement regimen.

Are there any side effects I should be aware of before starting out on a program?

Whey protein is one of the most popular supplements on the market, and for good reason. It’s an excellent source of protein that can help to build muscle, lose fat, and improve overall health. However, there are a few side effects that you should be aware of before starting supplementation.

First, it can cause bloating and gas. This is because whey is a dairy product, and some people are intolerant to lactose. If you feel bloated or gassy after taking whey protein concentrate, try switching to a wp isolate, which is lactose-free.

Second, it can also cause digestive issues like constipation or diarrhoea. To avoid this, make sure you’re drinking plenty of water and getting enough fibre in your diet. You may also want to start with a lower dose and work up to a higher dose gradually.

Third, whey protein can sometimes lead to acne breakouts. This is thought to be due to the increase in insulin levels that whey causes. If you find that it is causing you to break out, try switching to a plant-based protein powder or using whey protein in moderation.

Overall, whey protein is safe for most people. However, if you experience any side effects, be sure to speak with your doctor or a registered dietitian to figure out the best way to continue supplementing your diet.

How will whey protein help me reach my fitness goals?

If you’re looking to bulk up, whey protein is a great way to help you reach your fitness goals. It is full of amino acids that help promote muscle growth. Consequently, it is a quick and easy way to get the extra protein your body needs to build new muscle. Just add some powder to your favourite shake or smoothie, and you’ll be on your way to bigger muscles in no time.

What kind of results can I expect?

Don’t think that supplements are just for bodybuilders – they can also help you lose weight. Because whey protein helps to promote feelings of fullness, it can be a helpful tool for weight loss. And because it helps preserve muscle mass. As a result, it can also help you tone up as you lose weight. So whether you’re looking to bulk up or slim down, whey protein can help you reach your goals.

Will whey protein work for you?

Now that you know all there is to know about whey protein, it’s time to put it into action and see results for yourself. Be sure to purchase a high-quality product, take the recommended dosage, and be consistent with your workouts. Remember, the Romans did not build Rome in a day. With hard work and dedication, you can achieve any fitness goal you set your mind to.

Are you ready to start using supplements or are you already using them? Let me know your thoughts in the comments below!

The post Whey Protein Explanation and Benefits appeared first on proGRO Nutrition.