Many men venture into the world of cooking and find it as challenging as any hobby they pursue. Daunting or not, at dinner time men are as likely to be making dinner as women, according to a Pew Research Center Report. So if you are a male trying to figure out how to get a healthy meal on the table in 30 minutes or less, you are not alone. As more men are tackling cooking in the kitchen, they are becoming more aware that what they eat affects their health.
Add up the nutrition
Men’s nutritional needs are unique depending on age and activity level. The couch potato weighing about 180 pounds only needs 0.8 grams protein per kilogram of weight, or about 65 grams protein a day. Whereas, the athlete that weighs about 180 pounds needs 1 gram protein per kilogram of weight, or about 81 grams protein a day. Protein is essential for building and repairing all the organs and muscles. An often overlooked source of protein are eggs, which are easy to prepare for a quick dinner, and can be found at your commissary at savings of 30 percent or more. Another important nutrient, calcium, frequently promoted for women and children, is equally important for men. Men, too, can get the calcium they need for strong bones every day from three servings of dairy foods, such as milk, cheese and yogurt.
Real men cook and eat quiche
Another nutrient found in eggs is choline, which is essential for a sharp mind. Also, growing evidence supports that it is safe to eat several eggs a week even though they contain cholesterol. To get the 6 grams of protein in one egg, try whipping up a quick, Western omelet brimming with chopped lean meat, cheese, and colorful vegetables. Or for a little more elaborate dish that is easy to make and looks like it took more time, try making an easy quiche that includes eggs, cheese and milk. Not only do you get protein from the eggs, you also get calcium from the milk and cheese. To get the nutrients, try this easy recipe along with a serving of vegetables:
Quiche ingredients
2 medium green, yellow or sweet red peppers
1⁄2 cup frozen vegetable blend, thawed
2 eggs
1⁄4 cup skim or low-fat milk
1⁄4 teaspoon garlic powder
1⁄4 teaspoon Italian seasoning, crushed
Recipe
Cut tops off peppers and remove seeds.
Stand peppers upright in custard cups or muffin-pan cups.
Spoon 1⁄4 cup of the vegetables into each pepper.
In small bowl, beat together eggs, milk and seasonings until well-blended.
Pour about 1⁄3 cup of the egg mixture over vegetables in each pepper.
Bake in preheated 325 degree oven until knife inserted near center comes out clean, about 60 to 70 minutes.
Let stand 5 minutes before serving.
Enjoy!
Nutrition information per serving of 1⁄2 recipe using green and yellow peppers, broccoli, sweet red pepper, mushroom and onion vegetable blend, and skim milk: 119 calories, 5 grams total fat, 213 milligrams cholesterol, 89 milligrams sodium, 283 milligrams potassium, 10 grams carbohydrate, 9 grams protein, and 10 percent or more of the RDI for vitamins A, B12 and C, riboflavin, phosphorus
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