The entire month of Shravan is considered auspicious. In 2022, Shravan started from July 29th and ends on the 27th August.
As we celebrate lot of festivals in this month, most of the households follow eating vegetarian meals this month for religious purposes.
Scientifically speaking our digestive system is weaker during the monsoons, and there are numerous water borne illness as well. Hence it’s best to keep the meals lighter during this month so prevent digestive disorders.
As a nutritionist, it’s worrisome for individuals about how they can meet their protein needs especially when they have shifted to vegetarian diets. This worry is more evident in people who follow moderate to high intensity workouts.
Let’s see how managing protein intake of the through a vegetarian diet is easy,
Nuts and oil seeds – 1 ounce nuts and seeds -6 g protein
(a)Nuts like almonds, walnuts, cashew, pistachio are high in protein. Approx. 1 ounce of the nuts can give 6 g of protein along with good fats. Seeds like flax, sesame, melon, sunflower are rich in protein and also a good source of omega 3 fatty acids and fibre. A simple way to include nuts and oil seeds in the diet is by consuming these as a mid-meal snack.
(b) Another way to consume the nuts and seeds is by making a protein powder with them and adding it to milk, smoothies, breakfast bowls.
Here is the recipe for 2 protein powder which can be consumed by adults and children.
(c) Making homemade nutrition bars or nutritious ladoos is a yet another easy way to add nuts and seeds together in the diet. These ladoos can be made in ghee and add jaggery for sweetness so the blood sugar doesn’t rise.
Here is a recipe for making ladoos at home
Beans, sprouts and lentils- 1 cup of cooked legumes or beans will give about 6g protein.
(a) Prepare curries – Rajma, Chick peas, moong, moth beans, cow peas can be used regularly in the diet. It’s easy to make a curry with these or you can even make cutlets using sprouts and legumes.
The legumes can be sprouted and used to enhance the nutritional quality.
(b) Split pulses like moong dal, tur dal, lentils are also a great option with lunch and dinners. Create a variation to the routine dals by making dal soup.
(c) Dal pancakes (chillas) You can make dal pancakes using mixed dals. These are easy to prepare breakfast recipe or even can serve as light dinner choices. Here is a quick and easy recipe to prepare dal chillas.
Milk and milk products- 1 cup milk/1 cup curds/50g paneer – 6-8 g protein
Most of the vegetarians do consume milk and milk products as a source of protein. It’s recommended to have two serves of milk or milk products every day.
Milk can be consumed as it is or further improve the protein by adding the protein powder mentioned. Paneer is another excellent way to increase protein without increasing the carbs in the diet. Prepare a sabji or grill it or then simply make paratha with paneer.
Curds is an excellent probiotic along with being a rich protein source. So add it in meals or then consume buttermilk.
Tofu– made form soybean is also excellent source of protein.
Here is a simple and easy way to use it.
https://www.instagram.com/reel/CgUHX67OV1k/?igshid=MDJmNzVkMjY=
Vegetables – Did you know vegetables also contain protein? A very surprising fact. Watch this video to know which vegetables are rich in protein and increase its consumption in the diet.
Unconventional grains – Quinoa and Amaranth are not just high in protein, but are also having high quality protein. Both quinoa and amaranth seeds can be used as a replacement for rice, making rotis, in salads and also in breakfast bowls. 1 cup of cooked quinoa or amaranth gives 4-5g protein.
Since the protein is not complete in veg sources of protein like legumes make it a point to combine it with cereals like rice and wheat which will complete the amino acid profile improving its quality.
Plan your meals well. Watch this link for planning your meals form breakfast to dinner https://www.instagram.com/p/CglesVzPze5/?igshid=MDJmNzVkMjY=
Enjoy this month care free as you have it all under control now!
