Best and super economical protein sources for vegetarians

Vegetarian diet has always been considered as low on protein and high on carbs. Every now and then diet experts, doctors and meat lovers have taken a stab at the vegetarian way of living as low protein, unhealthy and low energy diet.

The main aim behind this post is to articulate how vegetarian diet can be made protein rich and high energy. Below is the vegetarian sources of protein which are healthy, affordable and very easy to digest

 1.      Textured Soya Protein or Soya chunks: 

Easily available at any super store are chunks made out of soya beans, these can be boiled and used as a protein additive to any dish you are making, containing 50% and 70% soy protein. They have a mild beany flavor. Textured vegetable protein can be found in natural food stores and larger supermarkets, usually in the bulk section.

2.      Lentils and Legumes: 

Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of seven important minerals, our B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up—not out.

3.      Cottage cheese or Paneer : 

Cottage cheese is one of the best and very easily digestible source of protein from milk. This is a staple in Indian vegetarian households due to ease of making and availability. Paneer is prepared by adding food acid, such as lemon juice, vinegar, citric acid or yogurt,[1] to hot milk to separate the curds from the whey. The curds are drained in muslin or cheesecloth and the excess water is pressed out. The resulting paneer is dipped in chilled water for 2–3 hours to improve its texture and appearance. From this point, the preparation of paneer diverges based on its use and regional tradition.

4.      Chick peas: 

Chick peas are another low cost high value protein source, In ancient Indian culture chick peas were considered such high source of protein and energy that war horses were fed on chick peas for muscle buildup and strength.  

So next time you meet any meat eater who is bragging about his protein intake make sure you give it back with all this knowledge. Many more options on vegetarian protein sources can be found here

Stay healthy and love vegetarian food.

Spirulina, vegan source of Iron and Protein

So what is Spirulina?

Its is an extract from Algae. It is available in various forms in the market such as powder, tablets, drinks,  etc. If  harvested correctly from non-contaminated ponds and bodies of water, it is one of the most potent nutrient sources available. 

They occur naturally in tropical and subtropical lakes with high pH and high concentrations of carbonate and bicarbonate.

History :

In 1974, the World Health Organization described Spirulina as "an interesting food for multiple reasons, rich in iron and protein, and is able to be administered to children without any risk," 

Spirulina was a food source for the Aztecs and other Mesoamericans until the 16th century; the harvest from Lake Texcoco and subsequent sale as cakes were described by one of Cortés' soldiers. The Aztecs called it "tecuitlatl".

Nutrition : 

Dried spirulina contains about 60% (51–71%) protein. Also Spirulina has a very high concentration of bio-available iron and is excellent during pregnancy and for those with anemia and will not cause constipation.

Health Benefits : 

• Good for treating allergies and allergic reactions.

• Spirulina can increase fat burning during exercise.

• Very good anti oxidant, 4x more antioxidant than blue berry

• Very good for patients having radioactivity exposure or radiation therapy.

• Spirulina can bind with heavy metals in the body and help remove them.

• Useful in treating  diabetes and high cholesterol

Indian gooseberry, the god of vitamin C

Being  from Indian subcontinent, I have been consuming the Indian Gooseberry from very early day's of my childhood. It is a part of Indian diet in the form of pickles, tonics, oils, etc. 

This article would discuss Indian gooseberry's medicinal benefits. 

History : 
The tree is considered sacred by Hindus as the Vishnu is believed to dwell here. The tree is worshipped on Amalaka Ekadashi.

In other Hindu myths, Amla is said to have originated from the drops of Amrit which spilled on earth accidentally, due to the fight of Gods and Demons after ksheera sagar manthan. And hence also this religious belief makes claims that it almost cures every disease and is also good in extending the longevity of life.

Nutrition : 

Indian gooseberry stands out as it is the richest source of the antioxidant vitamin C. Every 100 gm of fresh Indian gooseberry provides nearly 700 mg of this vitamin which is 20 times higher than what is found in an orange. Indian gooseberry when tested recently for its chemical composition was seen to contain 470 - 680 mg of vitamin C per 100 grams fresh fruit. The vitamin value increased further when juiced. The dry and dehydrated berry was seen to contain 2428-3470 mg of vitamin C per 100 g

Potential Health Benefits : 

• High cholesterol. Early research suggests that taking Indian gooseberry for 4 weeks decreases lower density lipoprotein (LDL, or “bad”) cholesterol in people with high cholesterol.
• Cancer.
• Indigestion.
• Eye problems.
• Joint pain.
• Diarrhea.
• Obesity.
• Diabetes.
• Other conditions.

Flax seed, best vegan source of omega-3 fatty acids

If you are a vegan/ vegetarian, there is a high probability that your diet lacks essential quantities of omega-3 fatty acids.  

Omega-3 fatty acids are one of the most critical nutrients in any diet as they are important for normal metabolism. 

In nature most of the sources of Omega-3 fatty acids are primarily Animal based such as fish, krill, eggs meat, etc. 

But that does not mean that vegans/ vegetarians can not include these fatty acids in their diet.  One of the best source of  omega-3 fatty acids for Vegans is Flex seed. Two tablespoons of ground flaxseed have 75 calories, 2.6 g protein, 5.9 g fat, 4 g carbohydrate and 3.8 g fiber. The high fiber content of ground flaxseed can make it helpful for regulating digestion. In addition, ground flaxseed has significant amounts of calcium and magnesium, important minerals for bone health.

Nutrition : Flax seeds contain high levels of dietary fiber as well as lignans, an abundance of micronutrients and omega-3 fatty acids,

Suggested Benefits : 

• Fight Hypertension
• Fight Skin Cancer
• Fight Depression
• Supports Liver function 
• Reduces Cholestrol

Good Source of : (Source)

Nutritional value per 100 g (3.5 oz)
Energy	2,234 kJ (534 kcal)
Carbohydrates	28.88 g
Sugars	1.55 g
Dietary fiber	27.3 g
Fat	42.16 g
Saturated	3.663 g
Monounsaturated	7.527 g
Polyunsaturated	28.730 g
Protein	18.29 g
Vitamins
Thiamine (B1)	(143%) 1.644 mg
Riboflavin (B2)	(13%) 0.161 mg
Niacin (B3)	(21%) 3.08 mg
Pantothenic acid (B5)	(20%) 0.985 mg
Vitamin B6	(36%) 0.473 mg
Folate (B9)	(0%) 0 μg
Vitamin C	(1%) 0.6 mg
Trace metals
Calcium	(26%) 255 mg
Iron	(44%) 5.73 mg
Magnesium	(110%) 392 mg
Phosphorus	(92%) 642 mg
Potassium	(17%) 813 mg
Zinc	(46%

Bitter Apricot Kernels.. The Cancer Killer

In the middle of a peach or apricot is a hard shell. If you break open the hard shell with a “nut cracker,” pliers or hammer, you will find a small seed/kernel in the middle that looks like an almond. However, it is much softer than an almond and certainly does not taste like an almond. It is this seed that is rich in natural laetrile or Vitamin B17.

Laetrile (i.e. amygdalin or Vitamin B17) therapy is one of the most popular and best known alternative cancer treatments. It is very simple to use and is very effective if used in high enough doses and if the product is of high quality and if it is combined with an effective cancer diet and key supplements (in other words, you need to do your homework to maximize its benefits).

Laetrile works by targeting and killing cancer cells and building the immune system to fend off future outbreaks of cancer. It uses two different methods for killing cancer cells. It involves a strict diet (as do all cancer treatments) and several supplements.

Most experts will recommend a dailydose of apricot kernels from between 24 kernels a day up to 40 kernels a day, spread throughout the day. For a person in remission, 16 apricot kernals a day should be used as a minimum.

Basil, King of herbs

History : 

Basil derives from the Greek word"basileus", which means "king". The Oxford English Dictionary says that basil may have been used as "some royal unguent, bath, or medicine". The French often refer to the herb as l'herbe royale (the royal herb), and in Jewish folklore basil is thought to give strength while fasting.

Basil is native to India, China, Southeast Asia, and New Guinea.^[3] It was originally domesticated in India, having been cultivated there for more than 5,000 years.

Nutrition : 

The various basils have such different scents because the herb has a number of different essential oils that come together in different proportions for various breeds. The strong clove scent of sweet basil is derived from eugenol, the same chemical as actual cloves.

Suggested Benefits : 

• Reduce inflammation and swelling 
• Anti-aging properties
• Rich in antioxidants
• DNA Protection Plus Anti-Bacterial Properties
• Nutrients Essential for Cardiovascular Health

Good Source of : Source

Nutritional value per 100 g (3.5 oz)
Energy	94 kJ (22 kcal)
Carbohydrates	2.65 g
Dietary fiber	1.6 g
Fat	0.64 g
Protein	3.15 g
Vitamins
Vitamin A equiv. beta-carotene	(33%) 264 μg (29%) 3142 μg
Thiamine (B1)	(3%) 0.034 mg
Riboflavin (B2)	(6%) 0.076 mg
Niacin (B3)	(6%) 0.902 mg
Pantothenic acid (B5)	(4%) 0.209 mg
Vitamin B6	(12%) 0.155 mg
Folate (B9)	(17%) 68 μg
Choline	(2%) 11.4 mg
Vitamin C	(22%) 18.0 mg
Vitamin E	(5%) 0.80 mg
Vitamin K	(395%) 414.8 μg
Trace metals
Calcium	(18%) 177 mg
Iron	(24%) 3.17 mg
Magnesium	(18%) 64 mg
Manganese	(55%) 1.148 mg
Phosphorus	(8%) 56 mg
Potassium	(6%) 295 mg
Sodium	(0%) 4 mg
Zinc	(9%) 0.81 mg

Protein Powerhouse.... Quinoa

 History : Quinoa was domesticated 3,000 to 4,000 years ago for human consumption and originated in originated in the Andean region of Chile, Peru, Bolivia, Ecuador and Colombia. 

Nutrition : Protein content in Quinoa is as high as 14% by mass, Quinoa is naturally gluten-free and contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber. It is one of only a few plant foods that are considered a complete protein and comprised of all pernine essential amino acids.


Suggested Benefits : 

• Promotes Healthy Blood Sugar Levels
• Promotes Healthy Heart and Blood Vessel Functiions
• Reduces Migraines
• Gluten free
• Minimal level of Fat
• Promotes digestion
• High Energy

Good Source of : Source 

Nutritional value per 100 g (3.5 oz)
Energy	1,539 kJ (368 kcal)
Carbohydrates	64 g
Dietary fibre	7 g
Fat	6 g
Saturated	0.7 g
Monounsaturated	0.1.6 g
Polyunsaturated	3.3 g
Protein	14 g
Vitamins
Vitamin A equiv.	(0%) 1 μg
Thiamine (B1)	(31%) 0.36 mg
Riboflavin (B2)	(27%) 0.32 mg
Niacin (B3)	(10%) 1.52 mg
Pantothenic acid (B5)	(15%) 0.77 mg
Vitamin B6	(38%) 0.49 mg
Folate (B9)	(46%) 184 μg
Vitamin B12	(0%) 0 μg
Choline	(14%) 70.2 mg
Vitamin C	(0%) 0 mg
Vitamin E	(16%) 2.44 mg
Vitamin K	(0%) 0 μg
Trace metals
Calcium	(5%) 47 mg
Iron	(35%) 4.6 mg
Magnesium	(55%) 197 mg
Phosphorus	(65%) 457 mg
Potassium	(12%) 563 mg
Zinc