Dietary Choices Can Help You Battle COVID-Related Anxiety, Declares Sam Cover
Plenty of Americans are struggling with heightened stress due to COVID-19 and the economic uncertainty associated with it. In a previous American Psychological Association study, the average American rated their own stress level as 5.4, compared with 4.9 the previous year. Stress levels are higher amongst people of color and parents with children. One option to eliminate some of that stress and anxiety is through changes in diet, suggests Chef Sam Cover.
Go Green, Recommends Sam Cover
Green leafy vegetables such as spinach, kale, asparagus, and broccoli help make people feel healthier because they consist of high levels of folate. Folate in turn produces dopamine, which is a brain chemical that emanates feelings of pleasure and calm, states Sam Cover. Leafy vegetables also contain high levels of magnesium. Lack of magnesium causes headaches, which can help heighten stress.
Choose Fiber, Advises Sam Cover
An article in the Journal of Nutritional Neuroscience from 2018 claims a high-fiber diet can reduce anxiety and stress. Types of food containing high fiber levels include leafy vegetables, whole grains, beans, green peas, almonds, flaxseed, sesame seeds, and berries. These dietary choices also balance blood sugar.
Eat Fatty Fish, Says Sam Cover
Fatty fish such as salmon, halibut, mackerel, lake trout, and tuna possess high levels of Omega-3 fatty acids, which can prevent spikes in stress and depression. They also help prevent heart disease. To gain the benefits of eating fish, adults should aim for at least two 3.5-ounce servings a week, says Sam Cover. Those who don’t prefer fish also can find Omega-3 fatty acids in chia seeds, seaweed, flaxseed, and walnuts, as well as some brands of eggs, milk, and soymilk.
Indulge in Dark Chocolate, According to Sam Cover
Just the act of indulging oneself can often help reduce the amount of stress, says Sam Cover. Also, the antioxidants in dark chocolate can reduce the stress hormone, and the cocoa can help the walls of your blood vessels to relax. For best results, adults should consume about 1 ounce of dark chocolate that is at least 70 per cocoa and has little or no added sugar.
Drink Green Tea, Pushes Sam Cover
A study published in the American Journal of Clinical Nutrition shares that stress levels were 20 percent lower in those who drank five cups of green tea per day than they were in those who drank only a single cup. Warm green tea has a more calming effect than the cold version of the beverage.
Sam Cover is a well-known chef who has worked in kitchens from coast to coast across the country and managed teams in many well-known restaurants. Sam Cover plans to open a new restaurant later in the year.
Award-winning chef Sam Cover Spokane Washington cooks up a storm from his growing roster of favorite vegetarian dishes.
A multi-award-winning chef and restaurateur, Sam Cover Spokane Washington is best known for his seafood dishes. An outspoken proponent of locally sourced produce, the Pacific Northwest native is also becoming increasingly well known for his vegetarian and vegan recipes.
“Here in the Pacific Northwest, not only do we have access to some of the world’s finest seafood, but there’s also an abundance of local produce on our doorstep for much of the year,” explains Sam Cover Spokane , speaking from his home on the easternmost edge of the Evergreen State.
In addition to being an advocate for the increasingly popular farm-to-table movement, Sam Cover Spokane Washington is also extremely knowledgeable on locally foragable ingredients. “Much of what’s farmed locally, and what can be foraged here in the Pacific Northwest, lends itself perfectly to vegetarian and vegan cuisine,” says Cover.
It’s with this in mind that Sam Cover Spokane Valley is keen to whip up three of his favorite vegetarian dishes. “It’s the best way to showcase the most delicious cuisine,” suggests the chef, “whether vegetarian, vegan or otherwise.”
In this instance, Sam Cover has three vegetarian dishes in mind. “Mac ‘n’ cheese, mushroom stroganoff, and huckleberry pie,” says the multi-award-winning chef and restaurateur. “Morel mushrooms are particularly abundant for a large part of the year locally,” he explains, “and lend themselves perfectly to a delicious stroganoff.”
Similarly, huckleberries are another locally foragable ingredient and work well in a sweet dessert pie, according to Sam Cover Spokane WA. Huckleberries are, Cover says, among his favorite foragable ingredients alongside wild raspberries, thimbleberries, balsamroot, maple blossom, and wild rose hips.
Sam Cover Spokane‘s third pick—mac ‘n’ cheese—is somewhat less of a forageable dish, but does rely on local produce and the chef’s beloved farm-to-table ethos. “The Pacific Northwest is celebrated for its regional cheeses,” says Sam. “A specialty Oregon cheddar works perfectly in a delicious mac ‘n’ cheese,” reveals the expert, “washed down with, for example, one of Portland’s famous craft beers.”
Sam Cover of Washington has recently spoken at length on a wealth of food-related topics, including exploring the latest home cooking trends and discussing his campaign for healthier food in local schools.
In June, Sam Cover Spokane Washington also announced plans for a food-focused podcast. “I’ve been dreaming about hosting a podcast for several years,” said Cover at the time, “and I’m extremely excited to now be able to announce that I’ll soon be hosting my own food and drink-focused show from right here in Spokane, Washington.”
Born and raised in easternmost Washington, renowned chef Sam Cover has been making a name for himself on the Pacific Northwest’s restaurant scene for more than two decades. Multi-award-winning, Cover has worked in kitchens across Washington and elsewhere in the U.S., including in some of the nation’s most highly regarded dining venues.
A keen sportsman, the fitness-focused chef relishes in gastronomy, routinely embracing the very latest culinary trends. Outside of his work, award-winning chef Sam Cover Spokane Washington is also passionate about professional football, travel, photography, music, and gardening.
Top chef and Pacific Northwest native Sam Cover sets out several of his favorite fall recipes
From a classic beef stew to mushroom bourguignon, fall-inspired flavors and ingredients are key to giving the season’s best recipes their distinctive and timely edge ahead of the colder winter months. Already anticipating the arrival of this year’s fall season, award-winning chef Sam Cover provides a closer look at some of his best dishes as he sets out a number of his fall favorites.
“Fall is probably my favorite of all the seasons for cooking dishes that are primarily inspired by the time of year,” reveals Pacific Northwest native Sam Cover Spokane Washington, a multi-award-winning chef from the easternmost edge of the Evergreen State.
The celebrated chef first turns to a classic beef stew. “Rich with smoked paprika, tomato paste, fresh garlic, and your choice of herbs, a classic beef stew is a perfect dish for fall,” suggests Sam Cover Spokane Washington. Add a couple of cups of dry red wine for depth, says Sam, plus potatoes, carrots, and onions for goodness. “Finish with your favorite herbs, or utilize popular varieties which perfectly match the flavor profile of a traditional beef stew such as fresh bay leaves, rosemary, or tarragon,” adds the expert.
Sam Cover recommends serving any hearty stew with a side such as roasted beets or a squash salad for a true taste of fall. “Finish with a dessert such as pumpkin gingerbread and you’ve captured the season as a whole perfectly in one delicious meal,” suggests Cover.
Other seasonal favorites of the award-winning chef include short ribs braised with tomatoes, organic chicken pot pie, and eggplant parmesan. “Earthy and warming, dishes such as these simply taste of fall in every mouthful,” says Sam Cover Spokane Washington, “and pair beautifully with other popular fall-inspired recipes such as cranberry and spinach salad or butternut squash soup.”
Served either before as an appetizer or alongside as a complementary dish, either one is perfect, according to Sam Cover Spokane Washington. Where time permits, Sam Cover Spokane Washington also recommends whipping up a homemade applesauce, a simple apple coleslaw, candied yams, or a batch of sugar-coated pecans for an extra taste of fall.
Born and raised in the Pacific Northwest, Sam Cover Spokane Washington has lived and worked across much of the United States, as well as overseas, during a culinary career spanning more than 20 years. The award-winning chef, coming back to his roots, now remains happily settled in easternmost Washington, famed for its stunning landscapes and—of great importance to Cover—the incredible abundance of locally produced and sourced ingredients regularly on offer.
Sam Cover is, he says, in fact keen to wrap up with something of a local specialty. “Locally grown or wild foraged mushrooms are a real specialty here, and, with that, fall wouldn’t be fall for me without a mushroom recipe of some sort on standby,” points out the chef. From an expertly prepared mushroom bourguignon to straightforward wild rice and mushroom salad, choose from any seasonal mushroom dish this fall, says Sam Cover Spokane Washington, and you won’t go far wrong.
Award-winning Pacific Northwest chef Sam Cover of Spokane Washington showcases his favorite recipes of the summer.
From watermelon salad to coconut shrimp, and with a focus on fresh, locally sourced ingredients and simplicity in preparation, award-winning chef Sam Cover puts forward a selection of his favorite summer recipes as compiled this year from his home in the beautiful Pacific Northwest.
“Summer, for me, is all about the freshest ingredients and flavors, delivered with pleasing simplicity,” suggests Sam Cover Spokane Washington, speaking from his home on the easternmost edge of the Evergreen State.
According to Sam Cover of Washington, the best summer recipes are often some of the most simple, relying on tasty, fresh ingredients—locally sourced wherever possible—rather than lengthy preparation times and intricate cooking techniques. “Watermelon salad is a perfect example,” says Cover, “served with roughly chopped cucumber and crumbled feta cheese.”
It couldn’t be simpler, Sam Cover of Spokane reports, and this, he says, is the ethos behind many of his favorite summer recipes of recent years. What’s more, 2020 has been no exception for the multi-award-winning chef who, in the past, has worked across the U.S. from New York to Los Angeles, as well as elsewhere around the world during a career spanning more than two decades to date.
Next on Sam Cover‘s compilation of his favorite summer recipes of 2020 is skillet seafood paella. “Cooked together in a cast-iron skillet, almost any fresh seafood works here, but especially shrimp, mussels, calamari, and clams,” he explains. Simplicity is key, says Cover. “Jasmine rice works perfectly,” adds the chef, “for a truly tasty summer dish that’s easy as pie to prepare.”
Sam Cover‘s third suggestion is coconut shrimp – another nod to the Pacific Northwest native’s penchant for fresh seafood. “Toss fresh shrimp in beaten egg, coconut, and breadcrumbs,” says the chef, “then oven cook until golden; it couldn’t be simpler.”
For something similarly unconventional, perhaps, Sam Cover turns to fresh peaches and halloumi cheese. “Haloumi and fresh peach skewers,” says the expert. “Grilled fruit is a summer favorite of mine, and halloumi cheese matches the unique taste of peach perfectly,” suggests Sam. “Serve on skewers with a fresh yogurt dip or drizzled in honey for a dish that’s truly a taste of summertime,” he adds.
All of these dishes can be served with another of Sam Cover’s summer favorites: a simple Mediterranean salad, rich with fresh tomato and cucumber, roasted peppers, and salty olives. He further recommends grilled chicken breast with mozzarella cheese, basil, and a balsamic vinegar reduction, and freshly squeezed lemon pasta with peas and ricotta. “Both are super summery,” notes the chef.
Also worthy of an honorable mention, according to Sam Cover of Spokane, when it comes to his favorite summer recipes of 2020, are grilled BBQ chicken, pesto pasta salad, salmon tacos with avocado salsa, tomato gazpacho, and grilled bruschetta. “Just remember,” adds the chef in closing, “that the fresher the ingredients and the more straightforward the recipe, the better!”
Successful Restaurants Will Make Eating Out An Experience, Says Sam Cover Spokane Valley
In the past, restaurants that offered an excellent menu, great food, a fair price, and a convenient location were successful. As a new Deloitte study, entitled “Through Guests Eyes” shows, however, this formula isn’t enough for customers. Half or less than half of customers surveyed said that restaurants weren’t doing enough to get to know them, delight them, engage them, and empower them. According to Sam Cover Spokane Valley, restaurants of the future will need to excel at all these things, creating an occasion as well as a great meal.
“Great food is the minimum. Today’s restaurant customer wants a fun and unique experience,” said Sam Cover Spokane Valley. These experiences, however, will need to stay true to the brand. Many brands may offer a better experience by making small changes in the ambiance or adding a few experiential elements. Others may be more creative, Sam Cover Spokane Valley said. One example is offering off-premises dining opportunities, known as pop-ups, that offer diners a unique experience and provide chefs a chance to reinvent themselves without committing to a permanent location. Pop-ups may also include collaboration with visiting chefs and intermingling between diners and chefs, Sam Cover Spokane Valley says.
Another example is providing events as part of the dining experience, said Sam Cover Spokane Valley. For example, the New York City-based Katz Delicatessen, which was the site of a famous scene from the film “When Harry Met Sally,” recently held a contest to see who could best re-enact the scene. Another example is Studio Cellar in Columbia, SC that offers patrons the opportunity to paint while ordering food that is brought in from a low-country restaurant, Sam Cover Spokane Valley says.
Restaurants of the future also will depend less on menus and more on customization. The chef will ask questions to determine preferences, then create a customized meal based upon them, said Sam Cover Spokane Valley. The restaurant will store preference information so that another special experience can be created when the guests come in again.
Cover was born and raised in Spokane, Washington. Renowned as a chef, Sam Cover Spokane Valley has made a name for himself in the Pacific Northwest’s thriving restaurant and luxury catering scene. Working in kitchens across Spokane County and elsewhere in America, from Los Angeles to New York City, Sam Cover Spokane Valley has managed teams in some of the nation’s most highly regarded restaurants and hotels. Sam Cover Spokane Valley is known, in particular, for his fresh fish and seafood dishes. He plans to open a brand new restaurant this year.
Fresh and Whole Foods Provide Good Overall Nutrition; Carbs Work Best Pre-Run, Says Sam Cover Spokane Valley
Runners need good nutrition for health and performance. Knowing what to include in your day-to-day diet, as well as what to eat before and after runs can help you meet your goals, says chef and runner Sam Cover Spokane Valley.
A balanced diet for runners typically includes carbohydrates, protein, fats, vitamins, and minerals. In general, a runner’s diet should include about 50 to 75 percent carbs, 10 to 35 percent protein, and no more than 20 to 35 percent fats. Sprinters tend to need more carbs, while endurance runners need more protein. Runners need vitamins C and E to neutralize free radicals that are produced through exhaustive exercise and can damage cells. They also need lots of calcium and iron. Foods such as whole-grain pasta and bread, oats, fresh fruits, potatoes, beans, seafood, lean meats and poultry, eggs, yogurt, nuts, and leafy green vegetables should make up the bulk of a runner’s daily diet, says Sam Cover Spokane Valley.
A pre-run meal is usually eaten between two and three hours before the run; the best time varies with the individual but also depends upon the length of the run and how much you will eat, according to Sam Cover Spokane Valley. Runners typically learn the best timing and meals for them by trial and error but generally, pre-run meals will be high in carbs, moderate in protein, and low in fat and fiber, says Sam Cover Spokane Valley. Runners should also drink about 20 ounces of water pre-workout. An easy run may require about 15 grams of carbs; a marathon might require as many as 75 carbs, including a mid-run snack. Foods to avoid before a run include beans, high-fiber whole grains, and broccoli. Some examples of a good pre-run meal are:
- Oatmeal and berries
- Scrambled egg whites and two pieces of white toast with jam
- Turkey on a white bagel with 30 grapes
- Banana and nut butter on toast
While some runners choose sports drinks or gels during long runs, those who prefer whole foods may choose bananas, grapes, raisins, or gummy bears to replace glycogen, says Sam Cover Spokane Valley. Hydration also is important.
Eating after a run replaces lost glycogen and fluids and rebuilds muscle fibers. Fruits and vegetables, such as beet salad, watermelon, a veggie omelet, greek yogurt with fruit, or apples or bananas with nut butter are good choices for weight loss. High-protein meals that build muscle include whey protein shakes, grilled chicken with roasted vegetables, low-fat cottage cheese and fruit, and chocolate milk, says Sam Cover Spokane Valley. Water is important, as well.
Renowed Chef & Farm-to-Table Advocate Sam Cover Spokane Valley Creates Hyper-Local Dishes Using Marine Ingredients.
Sam Cover, born and raised in Spokane, Washington, is not only a renowed chef but also a farm-to-table advocate and restaurant owner. Working in kitchens across Spokane County and elsewhere in America, from Los Angeles to New York City, Sam Cover has managed teams in some of the nation’s most highly regarded restaurants and hotels.
Sam Cover Spokane Valley is quite well-known in the Pacific Northwest’s thriving restaurant and luxury catering scene, and many of his of his food dishes and cocktail creations have their roots firmly in the classic food and drink of the Pacific Northwest corner of the United States. He is known, in particular, for his fresh fish and seafood dishes.
Though Sam Cover Spokane Valley is an advocate for the growing farm-to-table movement, he also lives in an area with great access to fish and seafood, allowing him to get hyper-local ingredients from the ocean. The farm-to-table movement promotes using food from the local area that the food is being prepared for at the restaurant, but that can mean using ingredients from up to 400 miles away. Hyper-local, on the other hand is a more strict form of farm-to-table which uses food grown or raised in the immediate vicinity.
Since Sam Cover Spokane Valley enjoys making many seafood dishes, his “ocean-to-table” meals utilize alternative proteins and marine vegetables. By creating these other ways of getting protein and vegetables with beneficial nutrients in his experimental dishes, Sam Cover Spokane Valley feels great about making new dishes that can be enjoyed by all diners. Sam Cover Spokane Valley loves to experiment with experiential dining, and is also a keen fan of artisan-produced wines, spirits, and beers.
When creating dishes for his restaurants, Sam Cover Spokane Valley explains how cooking with Pacific Northwest roots is a great place to make such experimental seafood dishes. “The region is famed for its fresh fish and seafood,” he said, “and, as with much of the Pacific Northwest, the growing farm-to-table movement continues to make waves, particularly in Spokane County.“
With a passion for what he calls ‘upscale comfort’ in dining, Sam Cover Spokane Valley is further known for perfectly combining elegant plating and local produce to create a professionally executed taste of home — especially for seafood lovers and those who have grown up dining by the ocean.
To date, Sam Cover Spokane Valley has enjoyed more than two decades of fast-paced life as a chef, winning multiple awards for his food in the process, and shows no sign of slowing down as he prepares to open a brand new restaurant.
Chef Sam Cover Spokane Valley discusses job and investment opportunities for making money in a down economy.
SPOKANE, WA / Sam Cover is a renowned chef who has managed teams in some of the most esteemed restaurants and hotels in the country. He’s an award-winning veteran chef with more than 20 years of experience in fast-paced kitchens. However, all of the accolades don’t help much when restaurants around the globe are shuttered due to a global pandemic.
Restaurant owners like Sam Cover Spokane Valley have endured the most trying times in decades. Many restaurants remain closed while others offer solely take-out services. Those who have been able to open their restaurant doors have had to adjust to an entirely new way of serving, accepting payment, and keeping establishments as virus-free as possible.
Trying times such as these have led Sam Cover, and other renowned chefs around the globe, to rethink their jobs and how they acquire income. Cover remarked that he began looking for new investment and job opportunities a few weeks into COVID-19 lockdowns.
“As a chef with so many years under my belt, I didn’t have to worry much about job security,” Sam Cover Spokane Valley said. “Until one day, my restaurant was forced to close and a reopening date was weeks or months away.”
Sam Cover explained that it’s not solely the lack of income that creates strain. He described things that those outside of the restaurant don’t typically have to consider. Costly foods meant for five-star restaurant meals were given away or tossed in the trash. Rent and utility bills still needed to be paid. The money stopped coming in, but the expenses didn’t.
This is what drove Sam Cover to seek alternative job opportunities. He explained that while he would always remain a chef, and even plans to open another restaurant, finding alternative sources of income now can save him in the case of another emergency.
“During my research, I came across a person who interested me,” Sam Cover said. “His name is Kevin David, and he’s an entrepreneur with a mission to uncover the best online sources of income.”
Cover explained that when he found Kevin David’s videos online, he immediately related to him. The idea of having alternative sources of income was exactly what Sam Cover was seeking. These opportunities could free his time to focus on his restaurant dreams or even travel to experience more of the world’s cuisines.
Sam Cover shared the following video to explain who Kevin David is and how he became an expert at making money online, from home.
The first video Sam Cover viewed was the following video on work-at-home jobs that pay more than $100 per day. This is an example of one of Kevin David’s many helpful videos. So many times, people will create videos or articles explaining how to make money online, but they don’t say how much you’ll make or where you can locate legitimate online work. Kevin David offers clear examples of jobs that can be done online and where to find them. Best of all, he only offers jobs that pay more than $100 per day, so you don’t spend countless hours applying just to find yourself making $2 per hour.
Another inspiring video series created by Kevin David is the one regarding his Online Millionaire Challenge. This is a multiple-part series explaining how everyday people can turn $0 into $10,000. This video is extremely informative and offers true insight into how to make money online. It also explains that nobody is going to earn money online without learning something new. So many times, YouTubers try to convince viewers that they can make money online from home solely by logging online.
Sam Cover Spokane Valley explained that this is what he likes about Kevin David and his videos so much. He offers a truly realistic take on making money online, which is what led Cover to do the same.
“It’s so nice to see a video from somebody who is not just offering a get-rich-quick scheme,” Sam Cover said. “Kevin David thoroughly explains what you’ll need to do to earn the money, and many times, that comes with learning something new through hours of research.”
Part one of the Online Millionaire Challenge can be found here:
Sam Cover Spokane Valley explained that Kevin David offers a huge selection of videos for anyone who realistically wants to earn money online or locate new job opportunities. Sam Cover was inspired by Kevin David’s motivation to earn additional income online.
“Kevin David’s videos gave me the knowledge I needed to start another income stream,” Sam Cover Spokane Valley said. “I now have the peace of mind that I’ll be okay if my restaurant is forced to close or the economy takes another downturn. I definitely recommend using your spare time to watch his videos and research other online sources of income. I’m so thankful to be able to pour more love into my restaurant without having to constantly worry about the financial side of things.”
A lot of people are having to learn to cook recently, and this is difficult for some. Sam Cover Spokane Washington has some suggestions for simple dishes that anyone can make.
As Sam Cover Spokane Washington notes, the best way to someone’s heart is through their stomach, and that is just as true when you’re feeding yourself as it is for anyone. However, with times being the way they are, it is that much more difficult to get good food, especially if your culinary skills are not great. That does not mean you are up a creek without a paddle, however; as Sam Cover Spokane Washington points out, you still have a lot of options available.
Sam Cover Spokane Washington’s recommendations for simple foods to make at home
One simple food, and an absolute favorites, is baked onions. This is so simple that there is basically no preparation time involved. All you need to do is preheat the oven to about how you would for a baked potato of the onion’s size (somewhere around 350F might do it well), put the onion on a pan, and leave it in for 30-45 minutes. No pre-peeling required. Once it’s done, you just take off the peel, serve with salt and/or butter, and enjoy. You can also incorporate this with another dish, like potatoes, if you want to do something a little more complicated, Sam Cover Spokane Washington recommends. A recipe like this is great for if you just want a quick, tasty meal that does not have too many calories. A good example of a simple potato recipe you can pair with this is roasting some red-skin potatoes Slice up potatoes into cubes, season them with some garlic, salt, and pepper, and lay them out on a pan, preheating the oven to 450F, spraying cooking spray to keep them from sticking. Cook them for 25-30 minutes, stirring intermittently, Sam Cover Spokane Washington notes.
Another good option is to go for a baked apple dish, Sam Cover Spokane Washington recommends. Simply peel the apples and cut them in slices around 1/2 an inch thick. Once you’ve done that, mix in a half cup of brown sugar, as well other seasonings, such as 1/8 tsp of salt, two tsp of cinnamon, one tsp of corn starch, and juice from a lemon half. Set the oven to 350F, mix the ingredients together in a bowl, and then put the contents into a pie pan. Add two tbsp of butter, cutting into squares and placing each square onto the apple slices, and bake for 30 minutes, ensuring that you stir halfway through. Once it is done, you can enjoy it on its own or with a scoop of vanilla ice cream on top. Sam Cover Spokane Washington is sure that this will hit your sweet tooth well. These kinds of recipes can be utilize to improve your cooking skills, leading to more complicated dishes over time., Sam Cover Spokane Washington notes.
Meat Alternatives Can Balance Diet During Shortages, Says Sam Cover Spokane Valley
Protein is important and is a key building block of muscles, bones, cartilage, blood, and skin. Adult women typically need 46 grams of protein per day, and more than that if pregnant or breastfeeding. Men require about 56 grams. Children need between 19 and 34 grams; teenage girls about 46 and teen boys 52 grams. Yet, the COVID-19 pandemic has led to shortages of beef, poultry, and pork, making these protein-rich meal staples harder to find and afford. Many protein-rich alternatives do exist, however. Sam Cover Spokane Valley lists major ones as:
- cheese, with cottage cheese providing more protein per calorie and the least amount of fat
- seafood and fish
- beans, such as pinto beans and chickpeas (or garbanzo beans)
Although typically considered a grain, quinoa is really a seed. It is a highly nutritious food, according to Sam Cover Spokane Valley, providing 8.14 grams of protein per cooked cup, as well as a variety of minerals. Quinoa can be used as a rice substitute and can be the main ingredient in Mexican foods such as enchiladas and tacos or in salads or soups.
Tofu is soy-based bean curd that has about 10 grams of protein per half a cup. Tofu comes in various densities, with each density having its own use, according to Sam Cover Spokane Valley. For example, soft or silken based tofu works best in soups, while medium and firm work better stir-fried, baked and glazed, or battered and crisped, says Sam Cover Spokane Washington. Tofu is packed in water and that extra water must be pressed out before adding other flavors. Tofu can work well in Asian-based dishes, such as Pad Thai and spring rolls, in veggie bowls, in salads, and, even, in tacos, says Sam Cover Spokane Valley.
Shrimp, scallops, clams, and fish provide lots of protein. Shrimp, for example, has about 24 grams of protein in 100 grams of shrimp; pollock is almost pure protein. Sam Cover Spokane Valley specializes in fresh fish and seafood dishes. Seafood can be served as a main dish itself or as a key ingredient in pasta or risotto dishes, in salads or stews, in tacos or stir-fried dishes, or in casseroles.
Chickpeas, also known as garbanzo beans, contain 2.4 grams of protein per tablespoon. Chickpeas can be used in salads, stews, tossed in pasta or sauteed green, or put into a pita sandwich with veggies and cheese, says Sam Cover Spokane Valley.
Sam Cover Spokane Valley, a renowned chef, was born and raised in Spokane and owns a restaurant there. Sam Cover Spokane Valley Washington is an advocate of the farm-to-table movement and an avid runner.