Nutrient Focus: Protein

Protein is one of three macro nutrients our bodies need to function (the other two are carbohydrates and fat). Protein serves a variety of functions
in the body including providing energy and building, maintaining, and repairing cells, muscles, and organs.Protein is most commonly found in animal sources such as meat and poultry (like the chicken thighs used here), but you can also get protein from plant sources such as beans, quinoa, seeds, nuts, and tofu.

Italian Seasoning Mix

1 tsp garlic powder
1/2 tsp onion powder
2 tsp dried thyme
1/2 tsp red pepper flakes
2 tsps dried oregano

MONEY SAVING TIP!!

Makrut leaves, bamboo shoots, coconut milk, cilantro, and Thai chilies are easy to find in many grocery stores but check out your local Asian market for better prices!

Coconut milk

…Is a great lactose-free milk substitute! This liquid beauty can help prevent:
• heart disease by increasing good cholesterol and decreasing bad cholesterol
• tooth decay
• malnutrition

Chicken Quarter Cuts

Preparing alternative cuts of meat, like chicken quarters, may seem intimidating at first; however, with a little practice you can utilize these cuts of meats to their full potential and save a little money along the
way (they’re typically less expensive than more mainstream cuts
of protein, like chicken breasts). Searing the chicken quarters with the skin on (Step 2) helps lock in moisture leading to a juicy, flavorful cooked chicken quarter. Remove the skin before eating to cut ~70 calories and ~4 grams of saturated fat per serving.

Beans!

Beans are an affordable source of protein, fiber, vitamins, and minerals, and they’re naturally low in saturated fat. According
to the American Heart Association, eating beans as part of a heart healthy
diet and lifestyle can help improve blood cholesterol levels. Be sure to rinse canned beans before using to remove up to 40% of their sodium.

Blackened Fish Rub

Make your own blackened fish rub by mixing 2 Tbsp smoked paprika, 1 tsp salt, 1 Tbsp onion powder, 1 tsp black pepper, 1 tsp cayenne
pepper, 1 tsp dried ground thyme, 1 tsp dried oregano, and 1/2 tsp garlic powder. Use on fish or other proteins for Cajun-inspired flavor!

Frozen Veggies

Frozen veggies, like the corn used in these bowls, are a delicious, low-cost alternative to fresh veggies, especially as the days get colder. Frozen produce is picked and frozen at peak ripeness, which means the
produce is preserved when it contains the most nutrients! Try throwing your favorite frozen veggies into a stir-fry or pasta dish or making them as a simple side dish.

Chickpeas!

Chickpeas (also known as garbanzo beans) are an good source of protein, fiber, and various vitamins and minerals including folate and manganese. Chickpeas are often used as a meat substitute due to
their impressive protein and fiber content, two nutrients that increase satiety, keeping you full for longer. There are two types of fiber, soluble and insoluble. The fiber in chickpeas is soluble. It’s beneficial for gut health ,as it increases the number of healthy bacteria in your gut and keeps you regular!

Fun fact: When blended with tahini (sesame seed paste),oil, garlic, and lemon juice,chickpeas are transformed into hummus!

Shawarma Spices

This easy, reliable
shawarma blend is smoky,
spicy, and big on flavor!
Perfect for seasoning
meats, crispy chickpeas,
curries, scrambles,
vegetables and more!

Shawarma Spices
1 Tbsp. smoked paprika
3/4 tsp turmeric
1 Tbsp. cumin
1 ½ tsp. red pepper flakes
3/4 tsp. cinnamon


Mix and store extra in an
airtight container.

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