Name: Jan Marc A.

Gorero

PROTEIN HUNT
Directions: Complete the chart below by listing only foods containing protein. Identify the source of the food, such as
animal or plant (beef, poultry, eggs, beans, nuts, etc.) Using nutritional value charts, research the grams of protein per
serving of each of your foods listed.

Answer the questions below the chart.

FOOD CONTAINING PROTEIN SOURCE GRAMS/SERVING

Lean meats beef, lamb, veal, pork, and 65 grams
kangaroo
Poultry chicken, turkey, duck, and 80 grams
goose
Fish and Seafood fish, prawns, crab, lobster, 100 grams
mussels, oysters, and scallops
Eggs Chicken eggs, duck eggs, and 2 large eggs
quail eggs
Dairy products milk, yoghurt, and cheese 250ml per serving of milk and
40 grams of cheese
Nuts and Seeds almonds, pine nuts, walnuts, 30 grams
hazelnuts, and cashews
Legumes and Beans all beans, lentils, chickpeas, split 150 grams
peas, and tofu

QUESTIONS:

1. Which food is one of the best sources of high-quality protein?

- Seafood has a high protein content and is low in saturated fat. Omega-3 fatty acids are abundant in salmon, trout,
sardines, anchovies, sablefish (black cod), and herring.

2. Which food has the least amount of protein?

- All fruits, except dried fruits are low in proteins.

3. Name a food other than a meat which is high in protein.

- Chickpeas are high in protein, with roughly 8 grams every 1/2 cup.

4. Without enough complete protein in the diet, the body cannot.

- Without enough complete protein in the diet, the body cannot function normally.

B. MAKE A COMPLEMENT

Directions: Complete the table. Research for the amino acid available for each food source (do not include animal
protein, it’s already complete) you have chosen. For missing amino acid complement the food source with another food
source that has the amino acid.

Dietary/food source Limiting amino acid Complementary

dietary source
Beans Methionine Grains, nuts, seeds
Grains Lysine and threonine Legumes
Vegetables Methionine Grains, nuts, seeds
Peas Lysine Legumes
 Corn Tryptophan and lysine Legumes
Peanuts Tryptophan, Grains and cereals.
methionine, and cystine
Whole wheat bread Listidine, isoleucine, Peanut butter
leucine, lysine,
methionine,
phenylalanine,
threonine and valine.
Black beans Methionine Rice
Lentils Methionine and Almonds
tryptophan.
Chickpeas Methionine and Tahini
cysteine

Choose 5 among the protein dietary source and suggest how these protein be prepared so it can be easily digested by
the body. (Do this after studying nature and characteristics, reactions, and metabolism of protein)

1. Whole wheat bread and Peanut butter.

-Place one whole wheat bread on a plate and spread it with peanut butter.

2. Chickpeas and Tahini (Hummus).

-Make a hummus by combining the chickpeas, liquid, garlic, lemon juice, and tahini in a food processor and
puree to a chunky paste. Scrape down the bowl's side. Puree until smooth with 2 tablespoons olive oil and the
paprika. Season with salt and drizzle with olive oil before serving with pita chips or crudités.

3. Peanuts with grains and Cereals.

- Combine the cereals, peanuts, and mixed fruit in a mixing bowl. Combine the brown sugar, honey, and peanut
butter in a small saucepan. Cook, stirring constantly, until the brown sugar and peanut butter are melted and the
mixture is smooth. Pour over cereal mixture and stir gently to coat evenly. Place in an 8-inch square dish coated
with cooking spray and gently press down. Allow to cool before cutting into bars. Refrigerate after preparing.

4. Corn and Legumes (Adalu).

- Wash the beans and place them in a pot with water to bring to a boil. After about 30 minutes, add
salt/bouillon, sugar/sweetner, and half of the chopped onions. Cover the pot and continue to cook, adding a
little water at a time, until the beans are fully cooked and soft. Prepare the onion-pepper medley base while the
beans are cooking. In a sauce pan, heat the oil and sauté the remaining half of the chopped onions, chopped
pepper, and red bell pepper for about 3 minutes, or until the ingredients are soft and tender. Set aside until the
beans are completely cooked. When the beans are done, add the sweet corn and turn the heat down low. Then
add the sauce and mix until well combined. If the beans are dry, add a small amount of water, about 14 cup, and
allow to simmer for about a minute, or until some liquid bubbles. Turn off the heat and stir. Serve warm alone or
with fried plantain or corn pudding.

5. Lentils and Almonds (Stew).

- In a large pan, heat the olive oil and cook the carrot, celery, onion, and turnip until softened, about 5 minutes.
Combine the garlic and mushrooms in a mixing bowl. Fry for another 5 minutes. Place the lentils in the pan. Pour
in the stock and season with salt and pepper. Bring to a boil, then reduce to a low heat and cook for 45 minutes.
In a separate pan, fry the almonds in a splash of olive oil with the cinnamon for two minutes, just before the end
of the stew's cooking time. Warm the cherry tomatoes through. With the almonds and tomatoes, serve the lentil
stew.