Protein is comprised of amino acids, which consist of 10 that are essential and 10 that are nonessential. Essential amino acids need to be consumed from food, as the body does not naturally make them. Foods that contain all the essential
Protein is comprised of amino acids, which consist of 10 that are essential and 10 that are nonessential. Essential amino acids need to be consumed from food, as the body does not naturally make them. Foods that contain all the essential amino acids are called complete proteins, and foods that don't are called incomplete. Collard greens are incomplete proteins, despite the fact that they have 4 grams of protein per cup. These vitamin- and mineral-packed plants do not commonly get paired with other fare, but by choosing the right foods you can make complete proteins.
Legumes have exterior pods that cover up rows of seeds. The most common types of legumes are beans, peas and lentils. Each one of these has a high amount of protein, but they are still incomplete. Pairing them in a meal with collard greens will create a complete protein. You also have the option of making a salad with chopped collard greens and adding in some form of legume. Legumes also contain high amounts of B vitamins, potassium, magnesium, zinc, complex carbs, and most importantly, fiber. A 1/2-cup serving of black beans contains 8 grams or fiber. Beans have two types -- soluble and insoluble. Soluble fiber forms a gel in the stomach, which helps fill you up and also reduces cholesterol levels. Insoluble fiber helps move stools through the digestive tract quickly, which reduces the risk of constipation and colon cancer.
Whole grains have their germ, bran and endosperm intact. This keeps the fiber and nutrient content high. Refined grains, such as white bread, bagels and sugary cereals, have had some or all of these components removed, making them lower in nutrient value. Whole grains contain moderate amounts of protein, and they make good side dishes with collard greens. Brown rice, barley, bulgur, millet and buckwheat are examples of whole grains. Mixing beans in with one of these grains is a way to boost the nutrient content even more. Whole-grain bread, pasta, crackers and tortillas make good additions to your meal as well.
Nuts and Seeds
Nuts and seeds have moderate amounts of protein, and they are also high in fat and fiber. Sprinkling sesame, sunflower or flaxseeds across prepared collard greens is a good way to make them complete proteins. You also have the option of using chopped almonds, walnuts, pecans or some other form of nut. Include seeds, nuts, beans and collards together for a diverse, complete protein option. The fat in nuts and seeds is either mono or polyunsaturated. Omega-3 fat, which is polyunsaturated, is specifically found in walnuts and flaxseeds. This type of fat hel