Proteins are an essential source of nutrients and amino acids, for muscle growth and maintenance. But you don’t necessarily have to be a non-vegetarian to ensure a proper protein intake, the reason being most protein rich sources apart from dairy are meat or seafood based. Vegetarian substitutes are just as rich in protein compared to their meaty counterparts.
Here is a list of top high protein vegetarian foods.
Vegetables like broccoli, spinach, asparagus, artichoke and many other leafy vegetables contain a decent amount of protein, up to 5 grams per cup.
Also, fruits like guavas, bananas, mulberries, blackberries contain an average 3 grams of protein per cup.
Nuts and various seeds are a rich source of protein, in addition to fiber, healthy fats, vitamins minerals and other vital nutrients. Nuts pack about 5 to 7 grams of protein per oz.
Oats may not be a rich source of protein compared to nuts or fruits and vegetables, but still pack a considerable punch when compared to wheat or rice.
Oatmeal is a favorite breakfast amongst many other variants, helping you incorporate a balanced protein intake in your vegetarian diet.
Milk is a rich source of protein but when substituted with soy milk, it is a great alternative to cow’s milk. An excellent source of calcium, vitamin D, vitamin B12 and 7 grams of protein per cup.
Unsweetened soy milk is a very versatile product which can be consumed as is or can be used in many recipes.
Green peas, a versatile ingredient which can be incorporated in many recipes. Not only are they rich in proteins with 9 grams per cup, but also covers 25% of your daily fiber intake. You can use it as a side dish or make it the star of or your homemade pea soup recipe.
Tofu is made from soybean which is a complete source of protein. This means all the necessary amino acids required by our body can be found in one ingredient. Tofu has no taste hence it tends to absorbs the ingredients in which it is prepared. Tofu on an average contains more than 16 to 19 grams of protein per 100 grams of serving.
Many other vegetarian ingredients can be easily substituted for recipes without compromising the protein content. Taste may tend to differ per substitute used, but keeping the nutritional and biological value in check.
We are a coffee-drinking nation and every form of the beverage – decaf, regular, expresso, latte, cappuccino, macchiato and ristretto is consumed everyday by millions of us. It’s the first thing we need in the morning and the last (for some) after dessert. Black, with cream, with sugar, no sugar, flavored, each of us has a preference with regard to strength. Nespresso’s taken heed of this and given us a gift in a pod with the Nespresso capsules. Available in the regular Arabica and Robusta capsules, they have some amazing seasonal flavors as well.
Nespresso capsules are hermetically sealed in a capsule that holds 5-7 gms of coffee – enough for one serving of coffee. They offer five ranges in Ristretto (25ml), Espresso (40 ml), Lungo (110 ml), Decaffeinated (40 ml and 110 ml) or Flavored (40 ml).
The variations in Nespresso coffee capsules Ristretto range are:
Ristretto Origin – Made from South and Central American Arabicas, it has toasted flavors with cocoa notes and woody undertones.
Ristretto Origin India – A blend of the finest Arabicas with a smidgen of Robusta from Southern India, this full-bodied coffee has hints of spices.
Ristretto Intenso – A strong blend of South and Central American Robustas and Arabicas, the Ristretto Intenso is a full-bodied coffee with a creamy texture and peppery notes.
The variations in Nespresso coffee capsules Espresso range are:
Espresso Origin Brazil: A pure Arabica coffee, it has a mild sweet flavor.
Espresso Leggero: A blend of South American Arabicas and Robusta, it has smooth notes of cocoa and cereal.
Espresso Forte: Exclusively made from South and Central American Arabicas, it has an intensely roasted balance of espresso and fruity notes.
The variations of Nespresso coffee capsules Lungo range are:
Lungo Leggero: Lightly roasted East African, South and Central American Arabicas, with mild notes of jasmine is what makes up this delicious brew.
Lungo Forte: A complex mix of South and Central American Arabicas, this coffee has heavy roasted notes with a slight hint of fruit.
Lungo Origin Guatemala: A mix of Arabica and washed Gourmet Robusta coffee, Lungo Origin Guatemala is smooth and well balanced with dry and malty cereal notes.
The variations of Nespresso coffee capsules in the Decaffeinated range are:
Espresso Decaffeinato: Dark roasted South American Arabicas with a touch of Robusta enhances the cocoa flavors and roasted cereal undertones of this decaffeinated espresso.
Lungo Decaffeinato: This is a slightly more complex blend of separately roasted South American and East African Arabicas. It includes toasted cereal and sweet notes with subtle and floral hints of East African Arabicas.
The variations of Nespresso coffee capsules Flavored range are:
Espresso Vanilla: This silky-flavored coffee is the result of a base of Espresso Forte, which is a complex and heavily-roasted blend of South and Central American Arabicas and a slightly caramelized aroma of vanilla. Espresso Caramel: On a base of Espresso Forte, this complex and intensely roasted blend made from South and Central American Arabicas has the sweetness of caramel.
Here are a few easy and healthy recipe ideas that are both quick to make and light to digest on hot summer days. With very few ingredients, the preparation of these recipes is a breeze. So go on, enjoy these easy, healthy recipes that are brimming with nutrition and taste heavenly too!
Greek Cucumber Rolls
Ingredients (Serves 2)
Directions
This is popular among easy and healthy recipes. Slice cucumber into thin flat strips using a vegetable peeler and arrange them in slices of two on a clean tray. Smear the hummus on top of each slice, then toss some feta cheese, black olives and cut tomatoes on each of the cucumber strips. Squeeze a little lemon juice and sprinkle some finely chopped dill and cilantro. Finally, roll the strips, serve the Greek cucumber rolls and see them being gobbled up by the young and old alike!
Flavorful fettuccine pasta with vegetables
Ingredients (Serves 2)
Directions
Cook the fettuccine pasta according to the directions on the label. In a thick bottomed pan, heat the olive oil and sauté the chopped garlic and shallots. After about a minute or so, add the other vegetables along with salt and toss them gently for a few minutes. The vegetables must cook and be crunchy at the same time. When they are done, add the cooked pasta, Parmesan cheese, and some freshly ground black pepper to it and mix well. Serve this flavorful fettuccine pasta with vegetables for lunch or dinner as a filling, yet light meal.
Sunshine juice
Ingredients (Serves 2)
Direction
Squeeze juice from the oranges and blend the strawberries in a juicer. Then in a pitcher, take the orange juice, strawberry juice, and chilled water together and mix well. Refresh yourself with this yummy sunshine juice with ice cubes on a hot day.