By Jamie Preuss 4-Minute Read
Welcome to The Kitcheness, a new food and recipe series from Womaness whipped up with you (and your fabulous taste) in mind.
Ever since we learned that you should add more protein your breakfast—especially as women age—we've been on the hunt for recipes that feature protein in the most delicious (but health-minded) ways. That's why this latest edition of The Kitcheness comes to you from Jamie Preuss, the brains behind So Happy You Liked It, where you'll find seasonal, fresh, approachable recipes ("and cookies," says Jamie. "It’s all about balance, you guys").
We couldn't agree more. Enjoy her 10 can't-wait-to-try-them snack recipes filled with protein below.
Why is protein crucial for women as we age?
Protein is your secret weapon for aging well. It's not just about building and repairing muscles, bones, tissues, and cells. It's about maintaining your strength, vitality, and independence (kind of a big deal).
As we age, our bodies require about 20% more protein than when we were younger. This extra protein helps preserve muscle mass and strength, making us less prone to falls and injuries. But that's not all. Protein also supports a healthy immune system, helping our bodies produce antibodies and white blood cells. It's like our internal bodyguard, protecting us from infections and diseases.
1. High Protein Zesty Ranch Dip
This blended dip features all the classic flavors of the beloved dressing, but with cleaner ingredients!
The internet’s favorite high-protein ingredient, cottage cheese, is blended and combined with a variety of spices in this addictive dip. Perfect for veggies and crackers when hunger strikes! Find the recipe right here.
2. Smoky Roasted Pepitas
Roasting raw nuts and seeds is a great way to dress them up! These roasted pepitas are great tossed into salads, on top of hummus, or simply eaten plain. They have a whopping 10 grams of protein in just ⅓ cup, making them a satisfying snack.
Combine 1 cup raw pepitas, 1 teaspoon of olive oil, ½ teaspoon of cumin, and ¼ teaspoon of garlic powder and chili powder. Add a little salt and pepper and bake in a 350-degree oven for 15 minutes, stirring halfway through.
3. Spicy Sesame Edamame
Frozen edamame is an easy and satisfying way to get a protein-packed snack.
Toss warmed edamame with sesame oil, Sriracha, soy sauce, and sesame seeds for a deliciously spicy snack. No recipe needed: adjust based on your taste!
4. Peanut Butter Chia Pudding
2 tablespoons of chia seeds have 4.7 grams of protein, and when protein-rich peanut butter is added to this tasty recipe, you’re looking at a filling breakfast or snack! Chia seeds plump up when soaked in liquid, and resemble the texture of tapioca. Try the recipe out!
5. Fancified Hummus
Take store-bought hummus to the next level! Hummus is a fabulous snack option when you’re feeling famished but still want something noteworthy to nosh on.
Spread store-bought hummus in a shallow bowl and top with crushed nuts or seeds, spices, and fresh herbs. Drizzle with olive oil for an extra dose of healthy fats! This company-worthy appetizer is delicious served with various crudités and crackers.
6. Marinated Gigante Beans
Soft and creamy gigante beans are tossed in olive oil, garlic, lemon zest, herbs, and spices in this simple recipe!
Marinating beans is an easy way to transform the humble protein source into something to salivate over. These marinated beans are delicious spooned on toasted bread, served over greens, or simply eaten on their own! Find the recipe here!
7. Mediterranean Mezze Quinoa Salad
Mezze is a collection of small dishes served together and is common in the Mediterranean. This recipe combines some of the ingredients you’re likely to see on a mezze platter along with protein-rich quinoa in this delicious grain salad.
1 cup of cooked quinoa already includes 8 grams of protein, but feel free to add some grilled chicken to make this a well-rounded meal! Find the recipe here.
8. Cinnamon Raisin Cookie Energy Bites
Energy bites combine nut butter, oats, and sweetener (such as pure maple syrup). You can add in other ingredients to personalize them such as protein powder, shredded coconut, spices, chocolate chips, raisins, flax meal, chia seeds…the list goes on and on!
This recipe features warm flavors reminiscent of the classic cookie, while also incorporating flax meal, an excellent source of healthy fats. Add your favorite protein powder for an extra boost!
9. Hardboiled Eggs
The humble hardboiled egg is the perfect grab-and-go snack! Eggs are considered a complete protein, given their full range of amino acids.
They clock in at 6 grams of lean protein per egg, making them an excellent option when you need a little something before your next meal. Boost the flavor by topping with salt and pepper, everything bagel seasoning, Aleppo pepper, or even a schmeer of hummus!
10. Dark Chocolate Superfood Bites
Sometimes, chocolate is the only answer! These Superfood Bites feature dark chocolate that is studded with nutrient-dense ingredients like pepitas, hemp seeds, goji berries, and chia seeds. Perfect for when your sweet tooth strikes! Make these tasty treats via the recipe here.
If you're craving even more from Jamie, keep up with her on Instagram, Facebook, and Pinterest for all the latest updates.
Photo credits: Jamie Preuss
FAQs
Can protein intake affect energy levels and weight management in older women?
Absolutely! Protein is like the fuel that keeps our bodies running smoothly. It helps maintain energy balance, which is crucial for managing weight and staying active.
But here's the kicker: up to one-third of older adults don't get enough protein. This can be due to a reduced appetite, dental issues, impaired taste, swallowing problems, or limited financial resources. So, it's important to find ways to incorporate more protein into your diet, whether it's through animal-based sources like meat, dairy, and eggs, or plant-based sources.
How does protein intake influence cardiovascular health in aging women?
Protein isn't just about muscles and energy—it also plays a role in heart health. A diet rich in protein can help support cardiovascular function, keeping your heart beating strong.
Remember, though, not all proteins are created equal. Animal-based proteins have a higher bioavailability than plant-based proteins, meaning they're easier for your body to use. So, while it's important to get enough protein, it's also important to choose high-quality sources.
What is the recommended protein intake for aging women?
Experts suggest that healthy seniors need more protein than when they were younger to help preserve muscle mass. However, the exact amount can vary depending on factors like your age, activity level, and overall health.
As a general rule, though, aim for about 50% more protein than a younger adult. And remember: it's not just about quantity, but also quality. Choose high-quality, easily digestible proteins to get the most bang for your buck.
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