Protein Rich Food

I think a lot of us think that protein only comes from meat and tend to forget about other sources. We think non meat food are rich other things like vitamins and such. But you will be surpriseda there is so many different foods high in protein. This also means that our kids are likely getting much more protein in their diet than we think.


Common protein rich foods can include:

Tofu

• Milk
• Soy Milk
• Eggs
• Cheese
 Yogurt
• Peanut Butter
• Lean Meats, Fish, and Poultry
• Beans,
Tofu,
Lentils, and other Legumes
• Grains, including bread and pasta
• Nuts and Seeds

Tofu is an excellent source of protein - tofu contains 10.1 grams of protein. In comparison, 1/2 cup of dairy milk contains 5.1 grams of protein, one 3 oz egg contains 6 grams and 4 oz ground beef contains about 26 grams of protein.

Tofu however may not be rich in calcium and iron, 2 minerals, growing children need. Supplement protein dishes with dairy products.


Happy Teaching and Cooking!

Tofu Dishes

Tofu dishes are healthy, easy and tasty. Tofu is a simple ingredient but high in nutrients. These 10 minute recipes are convenient lunch and dinner meals and at the same time great supplemental teachers.
 

Tofu

 Tofu is a natural protein supplement. An alternative to meat. Half a cup of tofu has 10 grams of protein. An adult requires about 50 grams and children about 25 to 30 grams depending on their age. Have a look at these 10 minutes tofu recipes.

I keep to the basic recipe and typically expand on it depending on the main dish and mood of the day. Let your kids and yourself experiment and expand on the dish according to your preference.

Examples – tofu soup, fried tofu and onions, stir fried tofu and bean sprouts, tofu and vegetables, tofu in noodles soup or fried noodles, tofu salads, tofu in curries and the list goes on.

 Tofu is a no fuss dish.



Keep to the basics and expand on it.

Basic Ingredient List

1. Chopped onion, ginger and garlic (some prefer strips of ginger only)

2. Tofu

3. Chicken stock (or water)
4. Salt or soya sauce to taste

5. Oil

Fry the onion, ginger and garlic
Add water or chicken stock
Add the tofu and soya sauce
Chop up some parsley or onion leaves for taste and flavor

From the basics, you can make the dish tastier. Remember the story about the Man and the Magic Stone?



Tofu and vegetable Stir Fried



Vary the recipe with other ingridients.

Tofu and Vegetable with Soup Thickened with Corn Flour

1. Add minced chicken to the onion, ginger and garlic

Tofu Soup with Veetables

 

Noodles and Tofu



2. Add vegetables of your choice when the soup is boiling

3. Add more water or chicken stock if you want have soup

4. Add noodles

5. Fry the tofu with bean sprouts

6. For salads – mix the above with your salads

Teaching Notes:

1.  Nutrition Basics of Tofu

What nutrition does tofu have? Large doses of protein. Why do you need protein? To build muscles and provide energy.

 

2. What is tofu made off?

Soya milk. It is a common dish in Asia. Tofu originated from China. Where is China?  What are bean sprout? Lets grow them.

3. Fractions and numbers

Shall we use half a tofu or all of it? Quarter, one third?



Bean Sprouts



Parents, see where I am going with this? You can go on teaching right there in the kitchen. From one point and answer, expand to the next…



Happy Cooking and Teaching!