Contents:
- Before we go into that
- Russian fitness staples: tvorog and buckwheat
- A caviar-like delicacy: pike roe
- A classic Russian snack: sunflower seeds
- A comforting dish: pea soup
- The oven-baked breakfast: omelet
Before we go into that
Protein is called белок in Russian. On food labels, look for белки in the nutritional information table, usually listed alongside fats (жиры) and carbohydrates (углеводы). The amount is typically given per 100 g of product.
And just a little disclaimer: we're not nutrition experts, just sharing some ideas worth trying! Think of this as a little inspiration for exploring local foods and adding more variety to your meals.
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Russian fitness staples: tvorog and buckwheat
A leader on this list and a favorite among Russian gym-goers: tvorog (творог), a type of fresh curd cheese similar to cottage cheese.
Conveniently enough, it comes in different fat percentages, with 0%, 5%, and 8% being the most common options. The lower the fat content, the more sour it might taste. Either way, if you eat it plain, you might find it... Well, not so good. Luckily, it pairs amazingly well with all kinds of toppings, from jam and fruit to nuts and vegetables. You can also add it to your salads or scrambled eggs.
For a protein-rich side dish, try buckwheat (гречка), another local staple of a healthy diet. It's easy to cook, goes well with vegetables, mushrooms, and meat, and can be a great addition to your everyday meals.
A caviar-like delicacy: pike roe
Pike roe (щучья икра) is a more affordable alternative to traditional caviar. It's harder to find in stores, but if you get the chance to try it, don’t hesitate! It's rich in protein and has a distinctive yet relatively mild taste that's difficult to compare with anything else. It’s not everyone’s favorite, but an interesting local product to explore.
A classic Russian snack: sunflower seeds
Sunflower seeds (семечки подсолнуха) are perhaps one of the most stereotypically Russian snacks. Highly addictive to shell, they’re also a source of protein and healthy fats, especially if you opt for the unsalted, unroasted variety.
A comforting dish: pea soup
Dried split pea soup is an all-time Russian cafeteria classic. It's a filling, comforting dish that's easy to prepare in large batches and enjoy over several days. Split peas are also a good source of plant-based protein.
The oven-baked breakfast: omelet
Another dish often served to children in Russian schools and kindergartens is the fluffy, oven-baked omelet (омлет). If you have an oven at your disposal, you can make a bunch of servings using muffin tins with added cheese, ham, or veggies, bake it, and have a week worth of protein-rich breakfasts to power your day.
Explore Russian fast food cafes and our students' favorite lunch spots in other ITMO NEWS stories.
