Protein is one of a trio of macronutrients that make up a healthy and balanced diet, the other two being essential fats and carbohydrates. But what is protein and why is it so important for a healthy lifestyle?
You may think of a protein rich diet as something only body builders and gym buffs subscribe to, in order to build lean muscle. But while those body builders are certainly keen on their protein, a protein rich diet is important for everybody to maintain a healthy, fulfilled, and balanced diet.
What is protein?
Well, protein is considered the building block of life, found in every cell of the body.[1] Protein is made up of amino acids, of which there are over 20 varieties. Each variety of amino acid is made from a sequence that determines the role protein plays in your body.
Want to learn more about the benefits of protein? If so, you may like to read our other article: Why is Protein Important, and How to Get More into Your Diet
The benefits of eating a protein rich diet
There are many incredible benefits of a protein-rich diet, and ensuring you are maintaining a regular intake of protein within your diet may help with the following requirements to live a healthy and active lifestyle.
Protein:
- Helps to repair cells and make new ones (i.e., great for building new muscle, hence a muscle building must have!) [2]
- Helps your body to repair itself after injury [3]
- Reduces appetite and hunger levels, helping to keep you fuller for longer[4]
- Good for your bones (bone health is something often overlooked but very important!) [5]
- Protecting the body from viruses and bacteria, strengthening your immune system [6]
- Promoting proper growth and development in children, teenagers, and pregnant women [7]
The best way to ensure your diet is rich in protein is to eat protein rich meals regularly, but it doesn’t have to be difficult! Protein can be surprisingly easy to work into our weeknight family favourites.
@foodieling shows us how to make this delicious, protein-packed Pumpkin and Goats Cheese Frittata made using Paris Creek Farms Bio-Dynamic Full Cream Quark, the whole family is sure to love.
Paris Creek Farms Bio-Dynamic Full Cream Quark is rich in protein containing 15.6g of protein per serving and has an abundance of probiotics. It’s the ultimate protein rich ingredient to work into your weekly meals!
Pumpkin & Goats Cheese Frittata Made with Quark
Serves 6
Ingredients:
Olive oil
250g Japanese pumpkin (or any pumpkin of your choosing), cut to cubes
2 cloves garlic, minced
6 eggs
4 tbsp Paris Creek Farms Bio-Dynamic Full Cream Quark
1 bunch of rocket
10 cherry tomatoes, halved
100g goat’s cheese
2-3 sprigs of chopped parsley
1/4 tsp salt
Cracked pepper
Method:
1. Preheat the oven to 180°C
2. Place pumpkin cubes on baking tray and add some olive oil, salt and pepper then roast for 20 minutes.
3. Whisk the eggs, quark, garlic, salt and pepper together.
4. Using an 8″ baking dish, oil the baking dish with some olive oil then pour the egg mixture in. Arrange the pumpkin, halved cherry tomatoes, rocket and chopped parsley evenly.
5. Break the goat’s cheese into pieces and crumble evenly over the top.
6. Bake in oven for 20-25 minutes or until set. Garnish with more parsley before serving.
Feel free to swap or add different vegetables such as spinach, asparagus or semi-dried tomatoes to suit your taste. Not a fan of goat’s cheese? No worries, grate some parmesan into the mixture instead. Enjoy!
Are you looking for creative recipe inspiration to enjoy with your delicious organic dairy products? If so, you might like some of our other articles:
5 Ways to Add Greek Yogurt into Your Diet + Glazed Lemon and Yogurt Cake Recipe!
Delicious and Healthy Banana & Quark Breakfast Muffins Recipe
Gooey and Delicious Chocolate Chunk Cookies, Made with Greek Style Yogurt
The Health Benefits of Quark & Oma’s Quark Cheesecake Recipe
What the Quark? What It Is, Health Benefits and How to Use It
[1] What Is Protein? How Much You Need, Benefits, Sources, More, Everyday Health, 2019
[2] 10 Science-Backed Reasons to Eat More Protein, Healthline, 2020
[3] 10 Science-Backed Reasons to Eat More Protein, Healthline, 2020
[4] How Important Is Protein? Manna Medical Associates, 2021
[5] How Important Is Protein? Manna Medical Associates, 2021
[6] 10 Science-Backed Reasons to Eat More Protein, Healthline, 2020
[7] What Is Protein? How Much You Need, Benefits, Sources, More, Everyday Health, 2019
