How to cook with protein: 10 days of hot topics and creative recipes
In the past 10 days, the discussion about protein cuisine has soared across the Internet, especially fitness and fat loss, and low-cost high-protein diets have become the focus. The following are high-protein creative recipes compiled based on popular topics to help you unlock the delicious code of protein!
1. Popular protein cuisine trends on the Internet (last 10 days)
| Ranking | hot topics | peak search volume | Related dishes |
|---|---|---|---|
| 1 | Air Fryer Protein Recipes | +320% | Protein biscuits, protein soufflé |
| 2 | Creative ways to eat protein during fat loss period | +285% | Egg white vegetable rolls, pseudo cheesecake |
| 3 | Low cost high protein meals | +210% | Egg white tofu soup, egg white stir-fried cereals |
| 4 | Molecular Gastronomy Home Edition | +180% | Protein foam, low-temperature slow-cooked eggs |
2. Detailed explanation of 4 popular protein dishes
1. Air fryer meringue cookies (this week’s hot item)
Ingredients: 3 egg whites, 5g zero-calorie sugar, 10g corn starch
Steps: ① Beat egg whites until stiff peaks ② Stir in other ingredients ③ Air fryer at 160℃ for 15 minutes
Features: Contains 21g of protein per 100g, only 82 calories
2. Fat-reducing protein vegetable rolls (500,000+ likes on Douyin)
| Ingredients | Dosage | Nutritional data |
|---|---|---|
| Protein liquid | 200ml | Protein 20g |
| Whole Wheat Burrito | 1 piece | Fiber 3g |
| spinach | 50g | Vitamin K 120% |
3. Molecular cuisine protein foam (new product from Xiaohongshu)
Technical points:
- Use siphon bottle to add NO2 gas bomb
- Mix protein and vegetable juice at 1:1 ratio
- Set in 60℃ water bath for 10 minutes
4. Traditional upgraded version: crab racing (improved version of Lao Fangu)
Innovation points:
① Add turmeric powder to simulate the color of crab roe
② Use rice vinegar instead of white vinegar
③ Fry the egg whites in two batches
3. Core skills of protein processing
1.Increase the success rate of sending: The container needs to be water-free and oil-free, add 1/4 teaspoon lemon juice
2.The secret to tenderness: Add 20ml milk/soy milk when frying
3.How to remove fishy smell: Soak the egg liquid in 50℃ warm water for 3 minutes
4.save scheme: Isolated protein can be stored in the refrigerator for 3 days and frozen for 1 month.
4. Special reminder from nutritionists
| crowd | daily protein intake | Recommended practices |
|---|---|---|
| fitness crowd | 1.6-2.2g/kg body weight | Protein Oatmeal Bowl |
| Middle-aged and elderly people | 1.2-1.5g/kg body weight | Steamed Egg White |
| fat loss women | 1.2-1.6g/kg body weight | Egg white and vegetable baked eggs |
5. Innovation direction of protein cuisine in 2023
1. Combined use of plant protein and animal protein
2. 3D printed protein-shaped food
3. Fermentation technology improves protein utilization
4. Protein regeneration technology in space food
Master these hot recipes and turn ordinary egg whites into star-rated dishes! It is recommended to collect this guide and try 1-2 new methods every week to easily achieve your high-protein diet goal.
check the details
check the details
en
