Protein Essentials Blog

Soup is good food. It’s even better if you can use fresh seasonal foods. We are at the tail end of good tasting tomatoes. Kale tastes pretty good throughout the year – but it tastes great right now....

Overnight oats are a healthy breakfast with endless options. Here is a new favorite featuring frozen blueberries, chia seeds and cacao nibs. Superfood breakfast! 1 c almond milk 1/2 c oats 1 t chia seeds 1/2 t Cacao...

Simple, easy, healthy soup. After-school snack, lunch or appetizer worthy. We used mushrooms, carrots, zucchini and scallions. But you can use whatever veg you love, have handy or pick up at the salad bar. Heat 1 c hot...

Pomegranates are in season October through February – they just started appearing in the grocery isles. These lovely shaped reddish brown fruits contain tiny teardrop shaped seeds enveloped in deep yellow pith. The seeds, also known as arils,...

The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of...

Bring this low-fat, high fiber, high protein recipe to your next playoff party or tailgate.  This bean dip is healthy and simple to make, with just 8 ingredients. The cannellini bean is a creamy, slightly nutty, mild bean; it...

We all know by now that brown rice is better for you than white rice. Admittedly the switch can be a little dicey; brown rice has a distinct flavor whereas white rice is bland. Once you embrace the...