Protein has been a hot topic lately. While many people associate it with muscle building, protein does much more behind the scenes.

Alongside carbohydrates and fats, protein is one of the three macronutrients essential for human health. Made up of amino acids, it is often called the building blocks of life and is crucial for many bodily functions.

Role in the body

1. Tissue repair and growth: Essential for growth, development and recovery from injury or illness.
2. Enzymes and hormones: Many enzymes and hormones in the body are made up of proteins. Hormones regulate various bodily functions such as metabolism, growth and mood.
3. Immune function: Certain proteins, such as antibodies, are critical for a healthy immune system. They help to identify and neutralise harmful pathogens such as viruses and bacteria.
4. Transportation and storage: Proteins transport molecules such as oxygen and nutrients throughout the body and store essential nutrients for later use.

Proteins are also responsible for muscle health, blood sugar regulation, bone health, weight management, and healthy skin, hair and nails.

Cherry tomato, feta and avocado egg flip

Get ready to power up your day with this protein-packed egg flip, a quick and delicious dish to keep you full and energised. This serves one person, but will feed two if you add more toppings.

INGREDIENTS

• 2-3 eggs, lightly whisked
• sea salt and pepper
• 1 cup cherry tomatoes, halved
• 1 tbsp sweet chilli sauce (optional)
• 2 spring onions, finely sliced
• 40g feta cheese
• 1 medium-large flour tortilla
• small handful of grated cheese (mozzarella or tasty)
• handful of spinach or rocket leaves
• avocado slices
• a squeeze of lemon juice

METHOD

1. Whisk and season the eggs with salt and pepper.
2. Place a large lidded frying pan (about the same size as the tortilla) over medium heat. Add the cherry tomatoes and cook for 2-4 minutes until softened. Add the sweet chilli sauce (if using) and combine. Pour the eggs over the tomato mix. Scatter over the spring onion and crumble on the feta.
3. Place the tortilla on top of the eggs, then flip the tortilla over with a spatula or dinner plate, so that the egg and tomato side is facing up. Slip it back into the frying pan.
4. Add the grated cheese. Place the lid on and let the cheese melt for 2 minutes. Slide the egg flip out of the pan and onto a plate. Add the spinach/rocket and avocado slices to one side. Squeeze over some fresh lemon juice. Fold the tortilla in half over the egg mixture, taco-style, and cut into wedges to eat.

Serves 1-2

One-pan creamy garlic chicken with greens

This easy dish, featuring tender chicken breasts and a medley of greens in a rich, creamy sauce, is a comforting, wholesome way to boost your daily protein intake. I’ve stirred cooked pasta into the finished dish but if you prefer, you could serve it over mashed potatoes.

INGREDIENTS

• 4 chicken fillets, about 700g total (see note)
• pinch of sea salt
• 1 tsp cracked black pepper
• 2 tsp garlic powder
• 4 tbsp extra virgin olive oil, divided
• 2 tbsp butter
• 2 eschalots (French shallots), finely sliced
• 3 garlic cloves, finely chopped
• 1 tbsp plain flour
• 250ml (1 cup) chicken stock
• 250ml (1 cup) thickened cream
• handful of green beans, washed and trimmed
• 2 cups baby spinach leaves, washed
• 1 cup parmesan, grated
• ⅓ cup finely chopped parsley
• sea salt
• black pepper
• 200g cooked pasta to serve

METHOD

1. In a large bowl, mix the chicken fillets with the salt, pepper, garlic powder and 2 tablespoons of olive oil.
2. Preheat a large frying pan over very high heat for 1 minute. Add 1 tablespoon each of olive oil and 1 tablespoon of butter and heat for 30 seconds. Add the chicken fillets and cook each side for about 5-6 minutes. If the chicken starts to char on the bottom, reduce the heat. You can also add a splash of water to reduce the heat. Remove the chicken from the pan and place on a plate.
3. Place the pan back over medium-high heat. Add the remaining olive oil and butter and the shallots and cook, stirring, for 2 minutes, until softened. Add the garlic and cook, stirring, for 3 minutes. Then add the flour and stir for 2-3 minutes to allow the raw flavour to cook out. Add the stock and cream to the pan, stirring. Add the green beans and submerge them in the liquid, cooking gently for 3-4 minutes. Add the spinach and most of the parmesan and stir through.
4. Return the chicken fillets to the pan, pushing them down so most of the fillet is submerged in the sauce. Reduce the heat to low and cook for about 5 minutes (or until the chicken is cooked through). Season well with salt and pepper and stir through most of the parsley.
5. Stir the cooked pasta through the dish to soak up the sauce, then divide between four bowls, sprinkling over the remaining parmesan and parsley.

Serves 4

Note: If you can only buy large chicken breasts, place 2 chicken breasts on a cutting board, hold your knife parallel to the board, and carefully slice through the middle horizontally, separating it into two thinner pieces. This will give you 4 thinner breast fillets to work with.

Roasted pumpkin, farro, chickpea and golden halloumi salad

Packed with chickpeas, farro, and halloumi, this colourful plant-based salad is a delicious and nutritious way to boost your daily protein intake.

INGREDIENTS

• 2 medium beetroot, washed
• ¼ Japanese pumpkin, cut into 2cm dice
• 3 tbsp extra virgin olive oil, divided
• 1 cup farro, rinsed and drained
• 1 x 400g can chickpeas, rinsed and drained
• 1 cup spinach, roughly chopped
• ½ cup dill, roughly chopped
• ⅔ cup currants, soaked in boiling water for 30 seconds and drained
• ½ cup slivered almonds, toasted
• 100g halloumi cheese, cut into thin squares
• 1 tbsp pure maple syrup

Dressing

• 2 tbsp extra virgin olive oil
• 2 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1 tsp pure maple syrup or honey
• sea salt and pepper

METHOD

1. Preheat the oven to 180C fan-forced (200C conventional). Cut the two beetroot into quarters (skin on) and wrap them in a sheet of foil. Place the pumpkin in a bowl, drizzle with 1-2 tablespoons of olive oil, and season well with salt and pepper, turning to coat. Place the wrapped beetroot and pumpkin on a large roasting tray and roast for about 30 minutes, turning the pumpkin halfway through, until the vegetables have softened and the pumpkin has golden edges, then remove from the oven and set aside to cool.
2. While the vegetables are roasting, fill a medium saucepan with water and bring to a boil. Add the farro and cook for 25-35 minutes, or until tender but not mushy. Drain and set aside.
3. To make the dressing, place the oil, vinegar, mustard and honey or maple syrup into a screw-top jar and shake to combine. Season well with salt and pepper.
4. In a large bowl, combine the beetroot, pumpkin, farro, chickpeas, spinach, dill, currants and almonds. Add half the dressing and toss to coat.
5. Place a small frying pan over medium-high heat. Add 1 tablespoon of olive oil and cook the halloumi for 2-3 minutes on each side, until golden brown. In the final 30 seconds, add the maple syrup, turning the cheese to coat. Add the halloumi to the salad with the remaining dressing. Season well, toss gently, and serve.

Serves 4