Brown rice »
While 1 cup of plain, cooked brown rice contains just 5 grams protein, brown rice protein powders (often made from sprouted brown rice for increased bioavailability, digestibility, and antioxidants) ofer up to 12 grams in 2 tablespoons.
Get more: Mix the powder into smoothies; Simmer cooked brown rice with maple syrup, ground cardamom, and coconut milk for a better-for-you rice pudding.
A centuries-old crop, hemp boasts an ideal balance of omega-3 and omega-6 essential fatty acids. A whopping 33 percent of the hemp nut is protein; some hemp powders provide a solid 15 grams of protein in about 3 tablespoons. Hemp is sustainable, too—a plant reaches maturity in just 90–100 days.
Get more: Look for hemp powder, oil, seeds, milk, and butter; Sprinkle hemp seeds over cereal or yogurt— no need to grind; Drizzle hemp oil over roasted vegetables or mixed salads.
Nonallergenic pea protein also contains a wealth of amino acids, including branched-chain amino acids (BCAAs), which aid in muscle recovery. Recent research suggests that pea protein lowers cholesterol and triglycerides. A 2-tablespoon scoop of pea powder offers an impressive 28 grams of protein.
Get more: It’s available mostly as a powder, so add a scoop to soy milk, juice, or water; Stir into oatmeal.
One cup of cooked quinoa delivers 8 grams of complete protein, 5 grams fiber, and significant folate, magnesium, B vitamins, and bone-strengthening manganese. Other perks: It tastes pleasantly nutty and cooks in 20 minutes. Rinse well before cooking to wash of each seed’s bitter coating.
Get more: Look for pasta, breads, and granola enhanced with this naturally gluten-free food; Combine cooked quinoa with beans, corn, tomatoes, and cilantro for a Tex-Mex salad; Mix cooked quinoa with milk, raisins, and cinnamon for breakfast.
- 1 tablespoon olive oil
- 2 tablespoons lime juice
- ½ teaspoon ground cumin
- ¼ teaspoon cayenne pepper
- ½ teaspoon salt
- 2 cups cooked, cooled quinoa
- 1 (15 ounce) can black beans,
- rinsed and drained
- 1 cup corn kernels
- ½ large red bell pepper seeded and chopped
- 2 green onions, chopped
- ¼ cup chopped fresh cilantro
- 1 small to medium jalapeño pepper,
- seeded and minced
- Lime wedges for garnish
- In a small bowl, whisk together oil, lime juice, cumin, cayenne, and salt.
- In a large bowl, combine quinoa, beans, corn, bell pepper, green onions, cilantro, and jalapeño. Add dressing and toss thoroughly. Season to taste with more salt and pepper. Serve with lime wedges.
- PER SERVING: 125 cal, 2g fat (0g sat fat), 0mg chol, 40mg sodium, 24g carb (5g fber), 5g protein