I just returned from California, where I spent time enjoying meals with my 88-year-old mom. Much of our conversation revolved around protein – Mom, like many older and older-older adults, doesn’t eat enough of it and we were brainstorming ways for her to up the protein. She needs quick and no-fuss, with portions suitable for one person, plus leftovers.
Why is protein so important? In mid-January, I heard Dr. Stuart Phillips speak about sarcopenia, that is, loss of muscle amount and strength, in older adults. Sarcopenia is pretty common – all of us begin to lose muscle when we hit our mid-40s or so. The problem is that we need muscles not just for strength and exercise but also for everyday functions such as getting up from a chair, standing, and keeping our balance. Muscle loss is thought to contribute to age-related disability.
Here’s the good news – research by Dr. Phillips and others suggests that exercising with weights and eating enough protein can help keep muscles from shrinking and weakening.
You’ll need a fair amount at each meal:
- No more breakfasts of just a muffin or toast; add protein-rich dairy foods such as milk, yogurt, cottage cheese or hard cheese.
- Enjoy eggs. One of the least expensive protein sources, an egg a day is okay, according to most health experts.
- Fill a lunch sandwich or top a lunch salad with lean roast beef, turkey breast, tuna or salmon, or meatless
protein sources like peanut or almond butter, tofu, bean spreads, or cheese. - Always have meat or meatless protein at dinner.
- Aim for 3 daily servings of milk, yogurt, or cheese, or a non-dairy alternative that is fortified with protein.
Mom’s weekend breakfast of eggs scrambled with cottage cheese and cheddar cheese inspired me to create this quick and easy recipe for protein-rich Breakfast Veggie Souffle Cups. It makes two servings – two soufflé cups for now and two for tomorrow – and is simple to double or triple as desired.
Breakfast Veggie Souffle Cups
1 cup frozen vegetables, any kind
3 large eggs
1/4 cup low-fat cottage cheese, or 2 tablespoons milk
4 tablespoons grated Cheddar or other cheese
Muffin pan
Cooking spray
Measuring cups and spoons
Small microwave-proof bowl
Medium bowl
Mixing spoon
Preheat the oven to 350° F. Spray a 6- or 12-cup muffin pan with cooking spray. You can line the muffin pan with paper cups — I couldn’t find mine in the cupboard so I went without. Paper or not, you’ll need to spray with cooking spray to prevent sticking.
These veggies come from a 4‑pound bag of Costco Cantonese frozen vegetables. They were handy! You can use your favorite combo instead. Place the vegetables into the small bowl and microwave until thawed, about 3 minutes. Drain off any liquid. Cut big pieces into smaller ones, and divide the vegetables among four muffin cups. I left the other two empty.
Meanwhile, whisk together the eggs and cottage cheese in a medium bowl. Pour the egg mixture over the vegetables in the muffin cups.
Top each with 1 tablespoon of grated cheese. I almost always have Cheddar in the fridge; here I used one that is yellow and white. Smoked gouda would have been good too.
Bake for about 20 minutes or until puffed, lightly browned, and set on top. Allow to cool for 5 minutes and then use a spoon or spatula to gently remove from the pan. (Don’t mind the dirty pan! It has had lots of use over the years.)
