Protein rich food + recipes

Protein is essential to growth, building muscle, the immune system and heart and respiratory functions.
Whether you’re a vegetarian , or not there are lots of tasty meat-free sources of protein that also pack additional health benefits:

  1. Pumpkin Seeds
  2. Buckwheat:
    it also contains potassium and has high amounts of magnesium, iron and vitamin B-6.
    Buckwheat granola
  3. Almonds & Peanuts:
    When compared to almonds that are known for their health benefits, you will see that peanuts have less calories and more protein: however almonds beatĀ peanuts in their high calcium percentage.
    Chocolate peanut butter mousse ; Rice paper rolls with peanut butter sauce
  4. Seaweed:
    Nori is the most used seaweed (in sushi). It is extremely high in vitamin A and vitamin C.
    Seaweed in general is also an excellent source of iodine and iron.
  5. Tempeh:
    this fermented food is healthy and much better than heavily processed tofu that are full of poor-quality modified proteins, sodium, chemicals and starchy fillers.
  6. Nutritional Yeast:
    nutritional yeast has high amounts of B vitamins. It contains no dairy or active yeast and has a very high amount of protein.
    Zucchini lasagne
  7. Quinoa:
    it contains all 9 of the essential amino acids that are crucial to human function and health. It is also a wonderful option for those that follow a gluten free diet, since it is completely gluten free.
    Quinoa granola
  8. Hemp Seeds:
    they are also high in calcium, phosphorus, potassium and magnesium.
  9. Chia seeds
    chia seeds helps fill you up and eat fewer calories.
    Berry smoothie bowl
  10. Lentils & beans
    (chickpeas, black or kidney beans)
    Lentil mushroom salad
  11. Organic plain greek yoghurt
    Greek yoghurt is a protein powerhouse, with twice the protein and half the sugar and carbs of regular yoghurt.
    Greek yoghurt pancakes
  12. Eggs
    The protein in eggs has the highest biological value. And the yolks contain vitamin B12, (deficiencies are common in vegetarian diets and can cause attention, mood, and thinking problems ).
    Quiche muffins ; Red beet quiche