Easy Ways for a Protein Boost to Fresh Produce

Gardeners and other fans of fresh, seasonal fruits and vegetables, look forward to this bountiful time of year. Also, it’s easy to combine fresh produce with protein, for plant-forward eating. Numerous trend reports have found that protein is the top macro-nutrient that consumers are seeking today. With protein consumption on the rise, the Soyfoods Council reminds consumers that soy is a high-quality, complete plant protein. It easily fits into various lifestyles, budgets and eating preferences. For example, a cup of shelled frozen edamame provides 18 grams of cholesterol-free complete protein. A 2025 survey from the International Food Information Council, reports that 35 percent of Americans have increased their protein intake in the last year. However, 79 percent of those survey respondents in “Americans’ Perceptions of Protein,” were unaware or unsure of how much protein they should consume each day. Currently, the recommended daily allowance is 54-73 grams, per day, for adults weighing 150 to 200 pounds. That amount increases for more active people and can differ for those managing health conditions. Protein-rich recipes that complement justpicked fruits and vegetables ideas include dips, snacks, soups and sauces. Zucchini Dippers are a fresh take on breaded and baked zucchini fries, for a snack or side dish. The recipe makes five to six servings and offers 14 grams of protein, per 1/4 cup serving. The secret is in the textured soy protein (TSP) that is added to the breading, for a protein punch. TSP is typically 11 to 13 grams of soy protein, per serving. Make the breading mix in a food processer, with toasted bread, TSP, Italian seasoning, onion powder, garlic powder, salt, black pepper and Parmesan cheese. (This breading can also be used for other vegetables, such as eggplant and cauliflower.) Slice a large zucchini into 4-inch sticks, resembling French fries. Dip zucchini sticks in egg, then lightly coat in flour. Add flour-coated zucchini back to the eggs, then dip in breading mix. Press the breading into the zucchini, before adding them to a baking sheet coated with non-stick spray. Bake at 400°F for 10 minutes, then flip zucchini and bake for another 10 minutes. Fresh Dill Dip uses dill, parsley and chives from the garden, and honors all kinds of raw vegetables. The dip complements everything from radishes and bell peppers, to cucumbers and carrots. Its creaminess comes from silken tofu, plain Greek yogurt and soy buttermilk, made in a food processor. Did you know, you can make soy buttermilk for dips by adding 1/2 a Tablespoon white vinegar to 1/2 a cup original plain soymilk? Each 1/4 cup serving of silken tofu provides 8.5 grams of protein, while a one-cup serving of soymilk offers 7 to 8 grams protein. Enjoy their versatility in this and other dips. For complete recipes, visit thesoyfoodscouncil. com.