Five-Star Nutrition – How To Get Your Proper Daily Dose (Part 4) - PROTEIN - Quinoa edamame salad

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- Welcome to your First Trimester
- Welcome to your Second Trimester
- Welcome to your Third Trimester

PROTEIN

Star quality: A veritable laundry list of health benefits is associated with protein. “It creates enzymes and hormones and helps transport nutrients,” Tessmer says. And the amino acids in protein are the building blocks of all of your and your baby’s cells, including new tissue for your placenta, uterus and breasts. It’s especially important to get enough of the macronutrient in the second and third trimesters, when your baby grows from the size of a lime to that of a honeydew melon. Not consuming enough protein in your final two trimesters could increase the risk for low birth weight, which can put your baby at greater risk for high blood pressure, diabetes and heart disease later in life.

A veritable laundry list of health benefits is associated with protein.

A veritable laundry list of health benefits is associated with protein.

How much you need: 71 grams a day

Best sources: Quinoa, edamame, meat, poultry, legumes (beans and peas), tofu, eggs, nuts and seeds, milk, Greek yogurt

Quinoa edamame salad

Quinoa edamame salad

Quinoa edamame salad

Prep: 15 min

Cook: 20 min

Serves: 4

For dressing:

·         2 cloves garlic

·         3 tablespoons fresh lemon juice

·         1 teaspoon Dijon mustard

·         1 tablespoon agave nectar

·         Pinch of salt and pepper

·         5 tablespoons olive oil

fresh lemon juice

fresh lemon juice

For salad:

·         1 cup dried quinoa

·         2 cups reduced-sodium vegetable stock

·         ½ cup shelled edamame

·         ½ chopped English cucumber

·         ½ cup chopped cherry tomatoes

·         ¼ cup diced red onion

·         ¼ cup chopped parsley

chopped cherry tomatoes

chopped cherry tomatoes

  1. To make dressing, combine first 5 dressing ingredients in a blender or food processor. Slowly add olive oil while blending to emulsify. Set aside.
  2. Put quinoa and stock in a rice cooker or pot and cook until stock is absorbed. Let cool.
  3. In a large bowl, combine cooled quinoa and remaining salad ingredients. Add dressing and toss to mix. Serve immediately.

Per serving: (1 cup) 385 calories, 11 g protein, 39 g carbohydrates, 20.5 g fat (2.5 g saturated fat), 51 mg calcium, 3 mg iron, 157 mcg folate, 5 g fiber

 
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