Here’s one thing I often see in my clients’ food choices: High-carb low-protein snacks.
For the record, carbs are NOT bad. We need high-quality carbohydrates to give us energy so we can do physical tasks  such as standing, walking, household chores, exercise and sports, and mental tasks such as thinking, studying and focusing .
But, there is one way to improve our snacking habit: Add more protein!
By having a snack with a carbohydrate-protein combo, you can
- feel more satisfied with your snack and therefore prevent you from eating more, which helps in controlling your calorie intake
- feel satisfied for longer therefore preventing cravings later on, again helping you lessen your sugar and calorie intake
- build and repair body structures including skeletal muscles, internal organs, bones, teeth, hair, and skin.
For example, instead of eating plain bread for snack, eat protein-rich foods with it such as nut butter, egg, milk or cheese.
Speaking of cheese, I’d like to share with you a cheese roll recipe that has a bit of spice in it. I wanted to call it by my first name but I might get into trouble 😉 so let’s just call it:
Spiced Cheese Rolls
- 2 cups All-purpose flour
- ½ Tbsp Instant dry yeast
- 4 Tbsp White sugar
- ½ tsp Salt
- 1 pack Real California Pepper Jack Cheese
- 2 Large eggs
- 1 cup California Sunshine Homogenized Milk
- ½ cup Unsalted butter
- Pre-heat oven to 180 C
- Sift all-purpose flour, sugar and salt then mix with a spoon. Add the yeast and mix again.
- Make a hole at the center of the flour mixture and pour in the wet ingredients (eggs and milk)
- Combine all ingredients using a wooden spoon or a mixer until it forms into a dough.
- Knead the dough while adding in the unsalted butter. Knead for 15 to 20 minutes until ready (smooth texture)
- Form the dough into a ball and place it on a buttered mixing bowl. Let it rest for 30 mins to 1 hour.
- Once the dough has doubled in size, punch it to release the air.
- Portion the dough into 50g-60g pieces or depending on your desired portion size.
- Roll the dough to form round shapes and let them rest for 5-10 minutes (cover with kitchen towel or plastic)
- Using a rolling pin, flatten the dough. Place the cheese slices and roll it to wrap the cheese slice with the dough.
- Let all the dough rest for 30mins to 1 hour until doubled in size.
- Bake for 20-30 mins in 180 C.
- Optional: After baking, brush the cheese rolls with unsalted butter and sprinkle with sugar.
Snacks that contain nutrient-dense carbohydrates are good for us, but we can make them better by adding protein.
Cheese is a delicious source of high-quality protein, calcium and nutrients essential for good health.
So, add cheese and other protein-rich foods to your snacks often to help you stay healthy both physically and mentally.
Kain po. 🙂
 Kanter, M. (2018). High-Quality Carbohydrates and Physical Performance. Nutrition Today. Published by Wolters Kluwer Health, Inc. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/
 Edwards, S. (20160. Sugar and the Brain. Harvard Medical School. https://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain
This post is sponsored by Real California Milk Philippines. All opinions are mine.
For more information about Real California Milk:
#AD #Sponsored #DairyNutrition #LookForTheSeal #CADairy #RealCaliforniaMilk #RealCaliforniaMilkPhilippines