High protein food

First of all, let’s take a look at vegan products containing high proteins. They’re easy to find, simply look for unflavored protein powders and vegan protein bars. These products contain high amounts of protein and are available in a variety of flavors and brands. Protein powders can be used to make smoothies and are also great added to smoothies. Protein bars are perfect for on-the-go diets and are used in a similar way to protein powders. They’re affordable and taste good. The main difference between protein powders and protein bars is that the latter is more convenient to eat on the go.

Reading labels will show you that there are plenty of products on the market containing high levels of proteins. Without further ado, here are three vegan recipes that contain the highest amount of protein – without being heavy.

3 high protein vegan breakfast recipes for busy moms

1. Quinoa Pancakes

These quinoa pancakes are delicious and super easy to make. They’re also gluten-free and oil-free, making them great for people with food allergies. Top them with fresh berries for breakfast or dessert!

Ingredients

• 1 cup quinoa flour
• 1/2 + 2 tbsp almond flour
• 1/2 tsp baking soda
• 1/4 cup maple syrup (or sweetener of choice)
• 2-3 tbsp water (or non-dairy milk of choice)

Instructions

In a bowl, mix all the dry ingredients. Make a well in the middle and add in all your wet ingredients. Mix until everything is combined, adding more water if necessary. Heat a skillet on low/medium heat, and pan-fry the pancakes for a couple of minutes on each side until both sides are golden brown.

2. Avocado Toast with Roasted Tomatoes

This avocado toast is loaded with healthy fats, fiber, and protein! It is also easy to make, tastes great and it’s perfect for busy mornings.

Ingredients

• 1 ripe avocado
• 2 slices of gluten-free bread
• Olive oil or non-dairy butter
• Salt & pepper
• A bunch of cherry tomatoes

Instructions

Cut the cherry tomatoes in half. Place them on a baking sheet and drizzle them with olive oil. Season generously with salt and pepper. Roast at 375 F for about 20 minutes or until lightly browned. In the meantime, mash the avocado with a fork. Toast your gluten-free bread and spread the avocado on top. Add a handful of cherry tomatoes on top and enjoy!

3. Peanut Butter Banana Sandwich

This healthy Peanut Butter Banana Sandwich is vegan-friendly and gluten-free! It’s packed with protein and fiber, has no added sugar, and is perfect for breakfast or an afternoon snack.

Ingredients

• 2 slices of gluten-free bread
• 2 tbsp peanut butter
• 1 banana sliced

Instructions

Toast your gluten-free bread. Spread peanut butter on both slices of bread, add banana slices on top, and enjoy! Alternatively, you can cut up a banana into small pieces and place them between two slices of toast. Then, top with peanut butter, and try!

Healthy organic options for high protein breakfast

Oatmeal is the best way to go if you want your kids to eat something warm and healthy as they head out the door. If you’re vegan, find a brand that doesn’t use dairy in it. Oatmeal is an ideal food because it’s loaded with fiber, helps regulate cholesterol, and keeps blood sugar stabilized. A cup of oatmeal contains six grams of protein, so that should be your first stop on this list.

A breakfast smoothie is another good option if you want to get a lot of nutrients in one glass. Smoothies are easy to digest and are ideal for those wanting to follow a high-protein diet while maintaining a weight loss program or gaining weight. If short of time, delivery food service is always ready to provide a proven healthy organic choice. Oats, soy milk, and fresh fruit are healthy choices. The possibilities are endless. You will have them delivered to your door.

If you like traditional bread products, there are some great options for you out there. Vegan bread is important for a variety of reasons, the main one being that if you’re following a vegan diet, there’s no need to give up on the taste of the food you love. If you want to try this option, here are three types that I use in my diet. For example, when I’m having toast for breakfast I use either soy or almond milk and toast with almond butter.

All three products contain about 5 grams of protein each, which is enough to keep me full until lunchtime. They’re also a good alternative for those who are lactose-intolerant and can’t eat dairy products.

It’s important to note that some people do not have time to prepare meals every day. However, by including one of these options on your list every day, you’ll make sure that you are eating right and getting the right amount of vitamins and nutrients. Eating vegan doesn’t mean you have to be limited when it comes to food choices.

Conclusion

Whether you’re looking to maintain your current weight or gain some pounds, protein is an important part of the diet. It’s a necessary nutrient and plays a big role in muscle development. This list of vegan products containing high protein is the perfect starting point for anyone interested in adding more protein to their diet. If you are already eating a vegan diet, you may be surprised at how much protein some of these options contain!

This is also handy information if you have a friend or loved one that follows a vegan lifestyle.

I hope you’ll like these 3 high protein vegan breakfast recipes for busy moms. I’m sure your family will enjoy them, too! If you try them out, please let me know how they turned out by leaving a comment below.

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Recipe for vegan chocolate mousse

Ingredients

• ½ cup ripe mashed banana
• ½ cup drained silken tofu
• 1 ½ – 2 tbsp cocoa powder
• Grated or powdered coconut palm sugar as needed
• Pinch of cinnamon powder or 1 tsp vanilla [optional]
• 1 – 2 tsp flaxseed meal [optional]
• 1 – 2 tbsp any nut milk if needed [optional]

Preparation method

1. Drain the tofu completely by adding it to a cheese cloth and then measure half a cup.
2. Blend all the ingredients except the nut milk till smooth. If the blended mixture turns too thick you can use the nut milk to dilute it. If you are using flaxseed meal, then you need to add the nut milk to the mixture.
3. If required, filter to remove the coarse particles.
4. Pour to serving bowls. Refrigerate for about 3 to 4 hours. Cut some of the banana into rounds and use as a topping before you serve.

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The recipe here combines antioxidant rich purple cabbage, beta carotene rich carrots, and mustard greens. Substitute any common leafy greens available locally like drumstick greens or amaranth leaves.

Millet Chickpea Egg-free Croquettes Recipe

Ingredients

• ½ cup cooked pearl millet
• ½ cup cooked chickpeas
• 3 to 4 slices of whole wheat bread
• ½ cup finely chopped or grated veggies like purple cabbage, carrots, spinach/mustard greens/amaranth leaves, mint leaves
• 1 tsp chilli powder
• Salt to taste
• Vegetable oil for deep frying

Preparation method for millet chickpea egg-free croquettes

1. Mash the cooked chickpeas and millet, and combine it with chopped veggies, chilli powder, salt, and knead to make thick dough
2. Wet the bread slices in water and squeeze out excess water, and knead it into the dough till well incorporated
3. Shape the dough and deep fry in medium hot oil till crisp on the outside and done on the inside
4. Serve warm with homemade cilantro mint chutney and tomato chilli chutney.

This recipe was first published in the June 2016 issue of Complete Wellbeing.

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• Store this chutney in a clean, air-tight steel or glass container and refrigerate it. It stays good for 10-12 days
• I’ve added almonds to make it thick, you can replace almonds with peanuts
• Make sure you use fresh coriander and mint leaves
• You may skip jaggery

Ingredients

• Coriander: 2 cups
• Mint leaves: 1 cup
• Green chillies: 1-2
• Jaggery 1-2 tbsp
• Lemon juice: 1tbsp
• Cumin seeds: 1 tsp
• Salt: 1-2 tsp

Preparation method:

1. Add all the ingredients to a grinder/blender jar
2. Grind without adding water
3. Taste to check for salt
4. Transfer to clean glass or steel air-tight container
5. Store in refrigerator.

This chutney can be served with parathas, chillas, cutlets, kebabs and even works great as a salad dressing. You can also use this chutney to make mint raita.

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Snake gourd recipe with coconut

Ingredients:

• Snake gourd: 250g
• Turmeric powder: 1tsp
• Red chilli powder: 1/2 tsp
• Coriander powder: 1 tsp
• Desiccated or fresh coconut: 2 tbsp
• Oil: 1tbsp
• Salt, as you prefer

To watch a detailed video of the recipe, click here

Preparation method

1. Wash and peel the snake gourd, cut in length-wise, then de-seed
2. Chop into small pieces
3. Transfer the gourd to a pressure cooker, added very little water, just enough to cover the vegetables and then cook on high flame for 2 whistles
4. Once the steam settles, drain the water and keep the snake gourd aside
5. In a pan, heat 1tbsp oil. Add 1tsp mustard seeds
6. Once the crackle, add sliced onion
7. Saute well, till the onion is soft, but not brown
8. Then add the snake gourd. Add the spices and salt and mix well
9. Cover and cook for 1-2 minutes
10. Then add the coconut and mix well. Cover and cook for 1-2 minutes more
11. Garnish with coriander leaves and serve warm.

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Brinjal also a great source of fibre as well as phenolic compounds that act as antioxidants.

Indian brinjal recipes such as baingan ka bartha usually take long to prepare and cook but this one is a quick and easy recipe, suitable for those who are pressed for time.

Precooking Time: 10 minutes
Cooking Time: 15 minutes
Serves: 2-3 people

Aromatic stuffed brinjal recipe

Ingredients

• 6 medium-sized brinjals
• 1 bunch coriander leaves
• Tamarind paste
• 2 green chilies
• 2 red chilies
• 2 spoons coriander seeds
• 2 spoons urad dal
• ½ spoon cumin seeds
• ½ spoon mustard
• ½ cup desiccated coconut powder
• A pinch of turmeric powder
• A pinch of asafoetida
• 3 teaspoons vegetable oil
• Salt to taste

Method

1. Prepare coriander chutney with one bunch of coriander, urad dal, green chilies, desiccated
   coconut powder, and tamarind paste. Grind to a paste and keep it aside for stuffing.
2. Slice the tops of the brinjal. Wash them thoroughly.
3. Cut them in the middle, like a cross, to enable stuffing.
4. Stuff the brinjal with coriander chutney. Place them in a steamer and steam cook for 10 minutes.
5. In a pan, add three spoons of oil, turmeric powder, cumin seeds, and asafoetida.
   When the mustard splutters, carefully place steam-cooked stuffed brinjals, cover with a lid,
   and cook on a low flame.
6. Cook for five minutes, carefully stirring every minute.
7. Pour the remaining chutney into the pan. Cook for a few more minutes.
   Serve with rice or roti.

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Bitter gourd is a known to be rich source of antioxidants, flavonoids, and other polyphenol compounds. Here’s a pulao (pot rice dish) recipe that uses bitter gourd and bengal gram.

Bitter Gourd and Bengal Gram Pulao

Serves 2

Ingredients

• 1½ cup basmati rice [soaked in water for 30 mins]
• ¾ cup finely chopped bitter gourd
• ¼ cup channa dal [Bengal gram]
• 1 medium sized onion
• 1 small tomato
• 2 green chillies
• 1 tbsp ginger-garlic paste
• ½ cup mint leaves
• 4 tbsp curd
• ¼ tsp turmeric powder
• ¼ tsp red chilli powder
• 1 tsp garam masala
• Salt to taste

Preparation method

1. Mix little salt and 1 tbsp lemon juice with chopped bitter gourd and keep aside for 20 mins. Meanwhile, pressure cook dal with 1 cup water for two whistles. Remove from the heat and keep aside. Wash chopped bitter gourd and keep aside.
2. Heat 2 tbsp oil in a pan. Add chopped onions and green chillies. Cook for a minute on low-medium flame. Add chopped mint leaves and stir well.
3. Add chopped tomatoes and mash pulp. Add ginger-garlic paste and stir well. Add cooked dal with left over water and mix well. Add bitter gourd and cook it covered for five mins.
4. Add turmeric powder, chilli powder and garam masala. Stir well and add yoghurt. Cook it covered on low flame for 5 – 8 mins.
5. Add 3 cup water and allow to boil. Add drained rice and salt to taste. Mix well and cook it covered on low-medium flame till rice is done. Sprinkle lemon juice at the time of serving and serve hot with any curry of your choice.

This was first published in the July 2015 issue of Complete Wellbeing.

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Here is a quick and easy baby potato recipe that you can have either as a starter or a side dish. Try it today!

Baby potatoes in sambar masala recipe

Ingredients

• Baby potatoes: 250g
• Mustard seeds: 1 tsp
• Oil: 1tbsp
• Sambar masala powder: 1 heaped tbsp
• Salt: as per your taste preference

Method

1. Wash the baby potatoes and place in a pressure cooker with sufficient water. Cook for not more than two whistles.
2. Once the pressure settles, drain the water and place the potatoes in a colander. You may peel the potatoes or leave the skin on. Cut each potato into two halves.
3. In a pan, heat 1 tsp oil. Add mustard seeds and let them splutter.
4. Then add the potatoes and toss around.
5. Once they have browned a bit, lower the flame and add salt and sprinkle sambar masala evenly over the potatoes. Toss around so that the masala powder coats the potatoes well. Cover the pan and let it cook for few minutes.
6. Serve hot

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Sweet and sour mango salad recipe

Ingredients

For the salad:

• Ripe or semi-ripe mango: 1, peeled and sliced [use any mango variety of your choice]
• Onion: 1, sliced into half moons
• Tomato: 1, de-seed and chopped long

For the dressing:

• Mint leaves: 1 tbsp
• Coriander leaves: 1 tbsp
• Peanuts: 2 tbsp, roasted and coarsely pounded
• Lemon juice:1 tsp
• Pepper: 1tsp
• Salt: as you like
• Honey: 1 tsp
• Green chilli: 1, chopped fine

Method

1. Place the chopped mango, sliced onion and sliced tomato in a bowl and refrigerate
2. Mix all the ingredients of the salad dressing and keep it ready
3. Just before serving, pour the dressing over the mango-tomato-onions and mix well preferably with your hands
4. Serve the mango salad immediately.

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Botanically called Pennisetum glaucum, bajra refers to the edible seeds of pearl millet plant. The seeds are typically cooked as a cereal grain or sometimes finely ground and used as a flour.

Bajra is a good source of protein, carbohydrates, vitamins, minerals, and other beneficial plant chemicals. Being free of gluten, it is suitable for those with celiac disease.

In this recipe, we use bajra and sweet corn to make delicious orbs of health.

Sweet Corn and Bajra Ladoos

Makes 7

Ingredients

• 75g sweet corn kernels
• 100g pearl millet [bajra]
• ¼ cup powdered palm jaggery
• 1 tsp cardamom seeds [elaichi] powder
• 7 – 8 tsp ghee

Preparation method

1. Cook the sweet corn pellets, with some water, in a pressure cooker for one whistle. Then remove the cooker from the stove and let it cool. Once it cools, drain the water and blend the sweet corn in a mixer grinder to a smooth paste. Keep it aside in a container.
2. Dry roast the bajra grains on a pan for few minutes, till you get a nice aroma. Then remove the grains from the heat and let them cool. Grind the bajra to a smooth powder. Keep aside in a container.
3. Heat 2 tsp ghee in a non-stick pan. Then add bajra powder and cardamom powder, and cook for a minute on low flame. Add the powdered jaggery and sweet corn paste and stir on low-to-medium flame.
4. Add 5 tsp ghee and cook till everything combines well and you get a wet mixture. Then remove the hot mixture from the stove and let it cool down to a lukewarm temperature. Grease your palm with ghee or oil and start making ladoos. You can store them in an airtight container and serve when needed.

This was first published in the September 2015 issue of Complete Wellbeing.

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