The classic combo, hummus and pita. Hummus can be quite expensive to buy in stores, but quite inexpensive when prepared at home. Try this easy-to-make, flavourful, and creamy hummus alongside some crunchy whole wheat pita chips. Save the extra hummus to use as a spread on sandwiches (instead of mayonnaise), or as a dip with carrots, cucumber, broccoli, or your favourite veggie. This dip is plant-based, and contains healthy fats, fibre, and iron; nutrients that are important for heart health, gut health, and for carrying oxygen in our blood.
Ingredients
Hummus:
1 (19oz/540ml) can of chickpeas (drained & rinsed), or 1 cups dried chickpeas, boiled
In a food processor, combine chickpeas, lemon juice, garlic, tahini, spices and water. Process for 1 minute, or until smooth.
Add oil and process again for 1 minute. Transfer to a bowl and garnish.
Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper and grease with cooking spray.
Transfer pita slices onto the sheet and coat each side with cooking spray or canola oil. Bake for 10 minutes (flipping sides halfway) or until crispy and golden brown. Serve with hummus once cool.
Here’s a healthy and crunchy snack you can take to work or school. Not only is it easy to make, but it’s high in protein, fibre, and contains complex carbs – elements of a fulfilling snack that can sustain and keep you energized. It also can help you reach your daily nutrient needs of iron (to help carry oxygen in your blood), potassium (to keep your nerves and muscles healthy) and folate (to make red blood cells, keep heart healthy, and lower certain birth defect risks). Try it out!
Ingredients
2 (19oz/540ml) cans of cooked chickpeas (drained & rinsed) or 2 cups dried chickpeas, boiled
3 tbsp canola/corn/vegetable oil
2-3 tbsp spice of your choice (ex. chili powder, cajun, pepper, etc).
Tip: If chickpeas are not completely dry, spread them onto a baking sheet lined with parchment paper and bake for 10 minutes, to remove excess water. (This makes them crispy).
Instructions
Preheat oven to 400˚F (200˚C). Line a baking sheet lined with parchment paper.
Season chickpeas with spice and oil. Combine well.
Bake for 20-30 minutes, giving the sheet a shake every 10 minutes to evenly cook chickpeas. Serve once cool.
⚠ Always remember to increase fibre intake slowly and to have more water when you have more fibre to avoid discomfort! Talk to a dietitian to find out if you are having enough.
Nutrition Information (per ¼ cup serving): 150kcal / 6g protein / 17g carbohydrate / 4g fibre / 7g healthy fat
Ever wondered how much protein is enough? What types? And when? Well today we’ll *whey* into this subject!
As mentioned in our first Sports Nutrition Article, protein is important for our health, especially for physical activity. Research is now suggesting that athletes and active individuals need more protein than what most individuals need [1].
Let’s look at why and what happens to the proteins we eat:
This last scenario is especially concerning for athletes and active individuals since they’re consistently working out and burning calories (energy). In other words, if we’re active but don’t have enough calories or protein, our muscles might become a source of fuel; i.e. our bodies would lose protein and not have enough to build and repair muscle.
So How Much Protein is Enough?
For best health and performance, the amount of protein should meet your specific needs. It depends on many factors: the type of exercise (intensity, duration), your weight, calorie intake, goals, age, etc. Generally the literature suggests between 1.2 – 2.0g of protein per kg of body weight a day [3]. This range is very broad; the higher end may be better suited for athletes training for specialized sports, while the lower end may be for individuals who are recreationally active. Talk to a Registered Dietitian (RD) to find out what your specific protein needs are.
*Note: It’s important to have enough calories especially from carbohydrates, so protein is spared from being used as fuel and can be used to build other proteins (ex. muscle) [1][4]. You can think of it like this: have protein to build and repair muscles, and carbohydrates to fuel.
Protein Timing
We know it’s important to have enough protein, but recent research shows that timing may matterjust as much.
After we exercise, our body produces proteins to repair and rebuild damaged muscle – for 24 hours after exercise. This is when our bodies are more sensitive to the protein we eat [5]. They trigger and supply building blocks to make muscle and proteins [6][7].
So When Should I Have Protein?
The key to having a good supply of protein for your body is to have moderate amounts of high-quality protein spread throughout the day and after your workout. More specifically, research recommends to:
Have ~ 15-25g† (or 0.3g per kg of body weight)immediately after or within 2 hours of exercise to best repair and build muscle § [3].
Examples: 2 oz grilled chicken breast, 4 scrambled egg whites, 3 oz cooked salmon/tuna, 1 cup cooked beans, ¾ cup Greek yogurt, ¾ cup cottage cheese, 2 tbsp peanut butter
Spread protein intake throughout the day (every 3-5 hours) in modest amounts in meals and snacks – since our bodies don’t store protein
Does More Protein = More Gains?
No! Extra protein will not help you build more muscle! Current research has tested this and showed that doses of more than 40g after exercise do not enhance muscle growth in most people. There’s only so much your body can use in that time!
Having excessive protein may also lower kidney function along with other negative health effects, so it’s important not to overdo it [1]!
†Note: This amount is generally for the typical athlete but depends on your weight. Check with an RD.
§Note: Having enough energy (calories) is important to support muscles. If you do not (ex. if your goal is weight loss), then you may need more protein to support muscle growth and maintenance. This changes from person to person. Talk to an RD to find out what your needs are.
Which Protein Sources are the Highest Quality?
We’ve all heard the saying, “quality over quantity”. Well the same applies to the protein we choose to eat. If you’re active, consider high quality proteins because they’re easily used by muscles to promote muscle growth, repair and maintenance [1][3].
High-quality proteins are:
✔ Easily digested ✔ Provide essential amino acids that the body can’t make (i.e. must come from food)
Examples of high-quality proteins:
Animal sources: dairy products, egg whites, lean beef, poultry, and fish
Plant sources: soy, quinoa, pea, beans, lentils, and peanuts
Isolated proteins¶: whey, casein, egg white, and soy [1]
¶Note: Choose protein from food sources over supplements as they provide a natural source of protein with other nutrients to support an active lifestyle.
But there’s one more player involved, and that’s leucine – probably one of the most important amino acids for improving muscle growth after intense exercise [1]. Proteins rich in leucine (such as whey, found in milk), have been shown to be the most effective in improving muscle growth with resistance exercise [1][6][8]. Studies point to this branched-chain amino acid (BCAA) as the trigger for the machinery responsible for making more muscle proteins [6].
The figure explains the theory that as leucine levels rise in the blood quickly, following exercise, it reaches a certain point where it triggers the production of muscle proteins more than a lower dose would. In other words, the theory is that protein with a high amount of leucine that digests quickly, will boost the amount of muscle proteins made following exercise.
Foods Richest in leucine:
Animal sources: dairy products (ex. milk, yogurt, cottage cheese), egg whites, lean beef, poultry, and fish
Plant sources: soybeans, beans (ex. edamame), lentils, and peanuts
Note: there is little benefit of consuming a leucine supplement, rather high-quality proteins that contain leucine and other essential amino acids should be preferred for muscle growth promotion [6].
Therefore, athletes and active individuals should consider high-quality proteins that are:
Leucine-rich
Rapidly digested
Rich in other essential amino acids
To Summarise:
Athletes and active individuals require more protein, which depends on many factors
An RD can help determine what your specific protein needs are
Consider high quality proteins, rich in leucine and essential amino acids that digest rapidly to promote muscle growth, repair and maintenance
Spread protein intake throughout the day (every 3-5 hours) in modest amounts in meals and snacks
Have ~15-25g†(or 0.3g per kg of body weight)of high-quality protein immediately after or within 2 hours of exercise to maximize gains
*Please be aware that these are general guidelines. Nutrition and intake varies by age, sex, height, activity, being pregnant or breastfeeding, and medical conditions. For more information or to sit with one of our dietitians for an individualised nutrition counselling session, please contact us at amananutrition@gmail.com or visit ourContact Us page to book your first appointment.
[3] Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528. Chicago
[4] Rodriguez, N. R., Vislocky, L. M., & Gaine, P. C. (2007). Dietary protein, endurance exercise, and human skeletal-muscle protein turnover. Current Opinion in Clinical Nutrition & Metabolic Care, 10(1), 40-45.
[5] Burd, N. A., West, D. W., Moore, D. R., Atherton, P. J., Staples, A. W., Prior, T., … & Phillips, S. M. (2011). Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24 h after resistance exercise in young men. The Journal of nutrition, 141(4), 568-573.
[6] Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.
[7] Phillips, S. M. (2012). Dietary protein requirements and adaptive advantages in athletes. British Journal of Nutrition, 108(S2), S158-S167.
[8] Pennings, B., Boirie, Y., Senden, J. M., Gijsen, A. P., Kuipers, H., & van Loon, L. J. (2011). Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. The American journal of clinical nutrition, 93(5), 997-1005.
To all the curry lovers out there (like me :P), you have to try this cashew chicken curry! It’s simple to make, only requiring 3 spices (chili powder, garam masala and black pepper), uses healthy fats, and lean poultry. Enjoy it with whole wheat chapati or brown rice along with your choice of cooked vegetables like gobi (cooked cauliflower), okra or eggplant.
Ingredients:
1 tbsp canola oil
1 medium onion, diced
1 tbsp ginger garlic paste
2 skinless chicken breast (1lbs), cubed
1 cup low fat yogurt
⅓ cup cashews (or almonds), soaked in warm water (or use 2 tbsp of cashew powder)
1 tsp black pepper
1 tsp chili powder
½ tsp salt
½ tsp garam masala
Instructions:
In a large pot, heat oil and sauté onions on medium-high heat till soft.
Add ginger garlic paste, and saute for 1 minute. Add chicken and sauté until its color starts changing to white (~2-3 minutes).
Meanwhile, blend yogurt, soaked nuts (or cashew powder) and black pepper. Set aside.
Add chili powder and salt to the chicken. Mix well and cook for 1 minute. Add the yogurt-nut blend and mix well. Cover with a lid and let it cook for 15 minutes on medium heat.
Once chicken is tender, add garam masala and cook for another 2-5 minutes. Serve hot!
Nutrition Information (per serving): 218kcal / 26g protein / 9.5g carbohydrate / 9g healthy fat
Need help getting enough fibre? Try these fibrous and easy to make bran muffins! (No electric beater required!). Add it to your breakfast or grab it as a snack! The fibre will keep you full and help keep you regular! Wheat bran not only contains B vitamins, minerals and some protein, but also has soluble fibre – which forms a gel in your gut trapping some cholesterol and removing it 🤯! So why not try these yummy muffins that can improve gut health along with your heart health ❤!
Ingredients:
1 ½ cups (87g) wheat bran
1 ⅓ cups (165g) all-purpose flour
⅓ cup (68g) sugar
1 tbsp baking powder
¼ tsp salt
½ tsp cinnamon, ground (optional)
1 ⅓ cup (330 ml) 2% milk
⅓ cup (75 ml) canola oil
1 egg
Instructions:
Pre-heat oven to 400°F (200°C).
In a medium sized bowl, combine wheat bran, flour, sugar, baking powder, cinnamon and salt. Set it aside.
In large mixing bowl, combine milk, egg and oil with a whisk. Add dry ingredients and stir only until combined.
Scoop batter evenly into twelve muffin pan cups greased with cooking spray or lined with paper muffin liners. Bake in oven for 15-20 minutes or until a fork/toothpick inserted into the center of a muffin comes out clean. Serve warm.
⚠ Always remember to increase fibre intake slowly and to have more water when you have more fibre to avoid discomfort! Talk to a dietitian to find out if you are having enough.
Nutrition Information (per muffin): 161kcal / 4g protein / 23g carbohydrate / 3.5g fibre / 7g healthy fat
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