Shaurya is a lean 2 years old kid. Her mom, Sheena, accompanies him to the play area every day. She made a new friend there. While discussing about food habits, the new friend was surprised to know that Sheena does not feed eggs to Shaurya. “No eggs means no protein” she opined. Further, she retorted, “That is the reason Shaurya is lean and not plump like my daughter.” Being a vegan, Sheena was tensed that she will have to cook eggs and even feed her kid. Will she have to give up her vegan diet?
I can totally relate with Sheena. Being a mother of slender two year old is quite tough. I regularly get advises and counseling on what to feed my daughter and how to go about to put on some pounds on her. One of the frequent advises that I get is that of feeding egg to her. To get out of my inhibitions, I searched further and even asked elders in the family about what can be done to make sure that we have a protein rich vegan diet. Surprisingly, I got many foods that are both rich in protein and vegan in nature. I have prepared a chart and stuck it on my fridge. This reminds me to include one of the several protein rich foods in our diet, every day. Are you curious to know what these are?
If you are still not aware what does this four letter word mean, you are keeping your family away from one of the powerful protein packed foods. Earlier due to ignorance, it was not easily available. However, now you can hunt for it. I replace the humble paneer with tofu these days when it comes to preparing starters or side dish. With its chunky taste, no one’s complaining too.
2. Black Beans
Tall, dark and protein-some, black beans are my favorite. I add them to rice preparations and even toast mixes to give a punch to the recipes. The best thing about black beans is that it is not only packed with protein but also contains antioxidants.
If nothing is working out, lentils always do. They are my favored source of protein. I make sure that my family is gorging on them with flat breads or rice. Not only protein, they also add fibers to your diet. Amazing, isn’t it?
Are you hunting for protein-licious food that is also gluten-free? It is a type of grain and is loaded with
protein as well as other nutrients like fiber, antioxidants, magnesium and others. What I like about quinoa is that it can be used in several recipes. It is not a grain but acts like one and this makes it special.
5. Peanut Butter
Who would deny tasting the best of both the worlds? Peanut butter is full of protein and is quite satisfying. Spread it, bake it with the cookies or just lick it, you would never get enough of its chunky taste.
6. Chia Seeds
Chia seeds have become quite popular these days. They are not only rich in protein but also keeps you full for a longer period, especially if you are looking for something that can become a part of your healthy diet. Sprinkle them on the pudding for your kids. The dessert gets a makeover with these pretty seeds.
Tahini is a type of spread that primarily contains sesame besides other ingredients. It is very healthy because of its high protein content and present of iron, potassium, magnesium and B vitamins.
8. Green Peas
My kid loves snacking on boiled green peas. I like this because they are full of protein, fiber, leucine, amino acids and other nutrients. Plus, they can be added to several recipes, be it rice preparation, starters and even muffins too.
They are chic and healthy. Loaded with protein, chickpeas are like a meal in itself. They should be a part of your diet. Chickpeas are quite versatile and can be included in various recipes. If you are a fan of hummus, go grab some chickpeas and pita bread now!
Have you heard of Amaranth? Very similar to quinoa mentioned above, it looks like grain. Brimming with protein, magnesium, iron and B vitamins as well, make sure you get yourself this on your next trip to supermarket.
My mom used to tell me about the benefits of spinach, every time I denied eating it. And thankfully people who created Popeye made him eat Spinach. This made this vegetable quite popular among the kiddos. It is full of fibers, protein and iron as well.
12. Pumpkin Seeds
While snacking on a pack of pumpkin seeds, you might not have realized how healthy they are. They are full of protein, firstly, and then they even rich in magnesium. You can include them in various recipes or eat as it they are, your choice.
Whether you are like broccoli soup or not, this veggie should be a part of your diet. Toss it, pan-fry them, decorate your pizza or have them in the form of baked starters. Make sure that your kids too gorge on this protein-rich food that is also high on calcium, B vitamins, Vitamin C and loads of fiber. All this for only 30 calories. Would you believe this?
They are good for health, that you know. But, are you aware that these nuts are not only high on fiber but on protein as well? The cookies you baked in the morning are looking forward to some almond slivers on their top, will you please help them?
When I had a bowl of oatmeal and milk in the morning, little did I know that I am also getting a good share of protein! Oatmeal is full of fiber, less on starch and even high on magnesium, zinc, phosphorous, selenium, B vitamins and manganese. So, did you decide what will be your breakfast tomorrow morning?
It is time to break the myth that protein should be consumed only for dinner or it comes only from animal. Protein should be had throughout the day. Have it during breakfast or snack it in form of almonds or pumpkin seeds, protein can be inserted here or there in your meals, whenever it is feasible.