Along with building muscle and tissue, protein also burns calories

Protein really is amazing. It can help control appetite and curb overeating. I love the feeling of being full, and protein gives us that feeling.

This is an edited extract from The Power Of Protein by Sarah Di Lorenzo (Simon & Schuster, $39.99). Photography by Lawrence Furzey

Awareness of the importance of proteins is gathering momentum, particularly as people become more aware of muscle loss with age and start weight-training. Protein, of course, is essential for maintaining muscle. People now have a better understanding that you need protein to support your muscles (i.e. active tissue), and that active tissue helps regulate your blood glucose levels.

Protein really is amazing. It can help control appetite and curb overeating. I love the feeling of being full, and protein gives us that feeling. That’s because after we consume protein it can sit in the stomach for about four hours, keeping us satiated. Carbohydrates, on the other hand, can be in the stomach anywhere from 30 minutes to two hours, while fats sit in the stomach for up to six hours, which is why we can feel really full after a fatty meal.

You need protein for immunity, cellular repair, skin formation, enzymes, hormones, and hair and nails. Along with building muscle and tissue, protein also burns calories when we eat it through the thermic effect of food, meaning it gives our metabolism a boost.

Salmon nourish bowl

Salmon Nourish Bowl will fill you up and make you feel good. Photography by Lawrence Furzey

The Power Of Protein by Sarah Di Lorenzo is available on Tuesday, November 25 (Simon & Schuster, $39.99).

This nourish bowl is high in protein and fibre so it will really keep you feeling full. It is also full of healthy fats from the avocado, salmon and sesame seeds. And as an added bonus, it is high in calcium for bone health. The recipe is low in carbs, too, so it’s perfect for weight loss.

Ingredients

• 2 cups baby spinach leaves
• 2 cups broccoli florets
• 4 tablespoons sauerkraut
• 2 carrots, sliced thinly in ribbons
• 1 cup mung bean sprouts
• 4 teaspoons sesame seeds
• 1 avocado, sliced
• 1 cup mixed fresh herbs
• 4×100g salmon fillets, cooked to your liking

Dressing

• 5cm piece fresh ginger, minced or grated
• 4 cloves garlic, crushed
• Juice of 1 lime
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons tamari
• 1 teaspoon sweet paprika
• Salt and pepper

Method

To make the dressing, add all the ingredients to a jar and shake well. To assemble the salad, put the salad ingredients in sections – do not toss. Top with the salmon fillets. Scatter with fresh herbs then drizzle the dressing over the top.

Serves 4

Feta, herb and zucchini muffins

Mediterranean Feta and Zucchini Muffins are the perfect nourishing snack

Sarah Di Lorenzo.

This recipe is high in fibre (from the zucchini), gluten- free and made with almond meal, which is a great source of plant-based protein, fibre, magnesium and vitamin E. It’s low in carbs, grain-free and also has healthy fats from the feta and eggs to keep you feeling full. There’s also calcium for bone health.

Ingredients

• 4 zucchini
• 2 eggs
• 100 grams feta, crumbled
• ½ onion, finely chopped
• 1½ cups almond meal
• 3 tablespoons chopped fresh or dried parsley
• 2 tablespoons grated Parmesan
• 2 tablespoons chopped fresh or dried dill
• 2 tablespoons chopped fresh or dried mint
• 1 tablespoon extra-virgin olive oil
• Salt and pepper

Method

Preheat the oven to 200C. Brush a muffin tray with olive oil then line with baking paper or muffin cases. Grate the zucchini, place in a bowl, sprinkle with salt and let it sit for about 10 minutes. Squeeze out the excess water and set aside. Mix the remaining ingredients in a large bowl and add the zucchini. Combine, then scoop into the muffin cases and bake until golden brown, about 30 minutes. Serve with a garden salad.

Note: to increase the protein you could add protein powder to the recipe or serve with Greek yoghurt.

Makes 8 muffins