What is the prize for a diet high in protein?

Well, prior to being pregnant, I always assumed two things regarding high protein diets primarily: One was that folks on the Atkins Diet (which I tried out of desperation in college and quickly stopped 1 week in) consume lots of protein, and really only protein. Another aspect of a high protein diet brought to mind body builders downing strawberry-flavored powdered milkshake blends. yum…?

I never really knew until getting pregnant and beginning my childbirth education class focused on The Bradley Method that protein is good. Really good if you’re pregnant. In fact, contrary to what some doctors may say, a diet high in protein during pregnancy is really healthy for both mom and baby. Dr. Bradley, founder of The Bradley Method and an obstetrician from the middle of the 20th century until his recent death, recommends a daily intake of 80-100 grams of protein. Since I couldn’t really wrap my head around what this meant, but now after learning I understand how to incorporate healthy protein into my diet, I’m going to share what I know:

Protein can be found in many foods. Some have lots of protein, others don’t have as much. Foods high in protein are meat, dairy, grains, eggs and nuts. For example, a 3 oz (pretty small) serving size of steak has 20 grams of protein. Chicken of the same portion has 25 grams. Eggs have 6 grams each. A cup of milk (8 oz) has 8 grams, an ounce of real cheese 7 grams, and so on.

Why do I know all of this? Because as a student of The Bradley Method, I have homework each week in which I must record and calculate my daily protein intake as part of a well-balanced diet. In other words, I can’t just eat steaks all day and drink milk, even though my husband would argue that that is exactly what I do-at least when it comes to milk consumption. You see, unbeknownst to me, as I would fill out my daily protein intake on my little pink homework sheet and hand it in to my wonderful teacher, Jenny, she was actually examining everyone’s sheets and running a sort of “protein contest.” Well, as it turns out, my love for milk has paid off. Being that on a typical day I drink between one and two quarts a day, which results in between 32-64 grams of protein alone, I was the Number 1 protein consumer in my class. And I got a prize! It’s a beautiful little Peter Rabbit baby spoon.

Now, first of all, I was not expecting a reward aside from the most obvious prize of all: a healthy pregnancy and really healthy baby. But, I have to admit, getting recognized for my protein-packing abilities makes me feel good. Not to mention the fact that physically, I actually feel fantastic.

Here’s a nice, easy recipe to follow that helps you, pregnant or not, to get a healthy meal with a really healthy dose of protein.

Blue Cheese Steak Salad

Ingredients:

one 8 oz steak (about 53 grams of protein), preferably a locally raised cut like a Delmonico from Polyface Farm

a nice 4 ounce slice of locally made or artisan blue cheese, crumbled (28 grams protein)

1 cup pecans (24 grams protein), toasted at 350 degrees for 7 minutes whole in the oven, then chopped roughly

a big heaping portion of your favorite salad green: I like to use arugula for its spice, or romaine for its crunch. Spinach also works!

Salad Dressing (recipe to follow):

1 hard boiled egg (6 grams protein), pureed with the following: juice of two lemons, 1/2 cup olive oil, smoked sea salt or regular sea salt, white pepper or black pepper to taste, and anchovy paste if you’ve got it, just a couple squeezes from the tube. If you desire, throw in a 1/4 cup blue cheese to make a creamy dressing. Blend and pour over mixed salad.

Process:

Remove steak from packaging, pat dry with a paper towel while your skillet (preferably cast iron) heats on medium high. Sprinkle with freshly ground black pepper on both sides and place steak directly onto hot skillet. Set a timer for 6 minutes and DO NOT MOVE, POKE, PROD, or otherwise TOUCH. When six minutes is up, flip the steak, set timer for 6 more minutes, then remove to a cutting board to rest for ten minutes. This will produce a perfectly cooked steak, and depending on how thick, can range from a medium rare to medium well. A 1 inch thick delmonico yields a medium at my house. Do not cut into the steak before the ten minute rest is up.

Presentation:

In a large bowl, place salad greens and scatter still-warm pecans over greens. If you’re using arugula or spinach, the warmth from the nuts will help to wilt your greens to a nice texture perfect for this kind of salad.

Sprinkle on crumbled blue cheese.

Pour dressing over salad and toss.

Slice your steak thinly, plate your salad onto two individual plates, and arrange steak on top.

If desired, sprinkle some more pecans and blue cheese crumbles on top and enjoy while warm!

If shared between two people, for instance a pregnant lady and her partner, this meal yields a whopping 55.50 grams of protein per person, which is more than half of your daily required intake!

For dessert, throw in some ice cream (the real stuff!) or some whole milk yogurt with fresh fruit, and you’ve got a fantastic, delicious meal that is not only practically effortless, but also quick to prepare and a very easy way to get the protein you need with the smallest amount of hassle possible.

Look here for more posts concerning healthy protein-filled recipes as well as much more info on The Bradley Method and my adventures in childbirth education!