For the past couple years, I have tried to eat multiple small meals a day in order to stabilize my blood sugar and boost my metabolism. These meals average around 250 calories and have a balanced amount of protein, healthy fats, and carbs. Since my lunch break at work is around 10:30 am (more like brunch) I am often hungry again by my plan time (1:30 pm). I quickly found this to be the perfect time to have a small meal or snack! However, snackers beware!!! You have to be prepared so you are not snacking on the wrong things! It is easy to find healthy snacks like raw veggies or a piece of fresh fruit BUT often difficult to find snacks high in protein.
Because of this, I am always in search of filling snacks to take to work that are also a good source of plant-based protein. Luckily, Pinterest has introduced me to numerous food blogs, providing me with some great resources to relieve my hunger pains!
One of my favorite food blogs of all time has to be Oh She Glows. It is a great place to find meat and dairy-free recipes! Many of her recipes are also free of gluten, soy, and processed foods.
Here are some of my favorites…
Read more: http://ohsheglows.com
On her blog, I found a recipe for Edamame Hummus. I first tried edamame hummus at an Asian bistro in my town and it was delicious! I knew edamame is a great source of protein, but I often did not take the time to prepare it at home.
This recipe creates a satisfying dip with just a little bit of heat at only 100 calories per 1/4 cup serving! The hummus is a great source of protein and vitamin C and also provides some calcium and iron. The olive oil and tahini (ground sesame seeds) give you a dose of healthy fats that leave you feeling full until dinner. Tahini, just like any nut butter, is easy to make at home. I found mine at HyVee in the nut butter section of the health food department.
I love to eat this hummus with broccoli and carrots. Broccoli is actually an excellent source of protein as well! Lately, my favorite thing to do is mix in about 1 tbsp of hemp seeds for extra protein and flavor! I buy Navitas Naturals Hemp Seeds. According to their website, “Hemp is a well-balanced vegetarian protein source that includes all of the essential amino acids. Not only is hemp one of the best veggie sources of protein, it’s easy for the body to digest and assimilate. Hemp also features plenty of other nutrients including abundant fiber, chlorophyll, vitamins and omega-3 and -6 essential fatty acids.” Read more at: http://navitasnaturals.com/product/454/Hemp-Seeds.html
Put all of this together and you get around 12 grams of protein per serving! That is like eating a protein bar!
- 1 (500g) bag frozen organic shelled edamame (equal to 3 cups thawed/drained)
- 2 garlic cloves, peeled
- 3-4 tbsp fresh lemon juice (I used 4T) or about 1 squeezed lemon
- 3-4 tbsp tahini (stir well before measuring)
- 2-4 tbsp low sodium vegetable broth or water, to thin as needed
- 2 tbsp extra virgin olive oil
- 1/2-1 tsp fine grain sea salt, or to taste (I used 3/4 tsp)
- 1 tsp of Chipotle pepper Tabasco sauce, or to taste (this makes the recipe in my opinion!)
- 1/4 tsp smoked paprika
- 1/4 tsp ground coriander seeds, optional
- 1/8th tsp freshly ground black pepper, optional
- 1/8th tsp cayenne pepper, optional
- Rinse and drain edamame before using. Cook frozen edamame according to package. I cook mine in the microwave with water for 12-15 minutes, stirring occasionally. Rinse and drain before using.
- Optional: Set aside a handful of edamame beans for garnish just before serving.
- With motor running on food processor, drop in 2 garlic cloves to mince.
- Next, add edamame to processor and process until somewhat smooth, stopping to scrape down the side of the bowl as necessary.
- Add in the lemon juice, tahini, and vegetable broth or water (I will sometimes use the water I cooked with) and process again until smooth. Don’t be afraid to let the processor run for a few minutes and get it really smooth!
- Add salt to taste along with optional seasonings. Process again until combined.
- Scoop into a serving bowl. Stir in optional 1 tbsp of hemp seeds. Garnish with extra smoked paprika, freshly ground black pepper, olive oil, or reserved edamame.
- Serve with broccoli, carrots, toasted pita chips, and/or crackers.