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Home Remedies Protein Rich recipes


Last Updated : May 06,2018



प्रोटीन युक्त आहार - हिन्दी में पढ़ें
પ્રોટીન યુક્ત આહાર - ગુજરાતી માં વાંચો
PROTEIN DEFICIENCY
Protein is essential in our diet as it carries out an important function of repair and maintenance of body cells and tissues. A deficiency of protein can lead to impaired growth in children and general deterioration in adults. A balanced diet should provide 15 to 20% of our daily calories from protein.

Ways to Detect Protein Deficiency
•Weight loss
•Anaemia (Iron deficiency)
•Swollen abdomen
•Greying of hair
•Slow healing of wounds
•Decreased resistance to diseases
•Muscular pain
•Overall retarded growth

Remedies
Here are some protein packed ingredients which are sure to help you raise your protein levels.
1. Dairy products: Dairy products like milk, curds, paneer and buttermilk are the richest sources of protein. Refer to the recipe of Paneer Spring onion Paratha.
2. Dals and pulses: Dals and pulses like moong dal, rajma, moong, matki, toovar dal etc. are extremely good sources of protein. Consume at least 2 cups of any of the cooked dals or pulses to cure protein deficiency quickly. These dals and pulses if consumed in combination with cereals like wheat, bajra, jowar, ragi etc. make a complete protein in itself. Idli and khichdi are the most common dishes made with a combination of rice (a cereal) and dal (a pulse). See the healthy version of Nutritious-Idlis.
3. Sprouts: Sprouts are extremely good sources of protein. Sprouting not only makes the digestion easy but also increases the nutrient content.
4. Nuts and oilseeds: Nuts and oilseeds like walnuts (akhrot), almonds (badam), sesame seeds (til), groundnuts etc. are also good sources of protein. However, keep in mind that nuts and oilseeds in excess amounts are not healthy due to their high saturated fatty acids. So we must indulge in them sensibly.

Foods to be Avoided
•Tea and coffee
•Refined foods like maida, sugar, pasta and polished rice
•Aerated drinks and alcohol

Enhance the Intake of Protein in the Following Ways
1. Have small and frequent meals equally distributed throughout the day as protein deficient individuals are often seen to have lower appetite.
2. Have dals and pulses for both the major meals of the day.
3. Consume 2 to 3 servings of dairy products in any form to overcome protein deficiency.
4. Include plenty of fruits and vegetables in your daily diet as protein deficiency is usually accompanied by other nutrient deficiencies too.

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Recipe# 3592
16 Jul 18

 
 by Tarla Dalal
This is the real thing - a healthy snack that is full of protein, calcium and fibre. You'll be amazed at how easily this traditional Gujarati dish can be made 'healthy' by skipping the oil that is considered so essential to cook them. They also make a great travelling snack, as they stay well for ....
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Recipe# 22397
13 Jul 18

 
 
by Tarla Dalal
Aloo and methi are made-for-each-other, irrespective of the form in which they are cooked. With tofu, they become even more enticing! Although fenugreek makes an ideal combination, you can also replace it with other greens like palak for a change. I have not cooked the stuffing in this recipe; howev ....
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Recipe# 3529
20 Aug 11

  This recipe has an associated video
 by Tarla Dalal
Barley is a cereal that is not usually used in everyday cooking. It is however a great source of protein, iron and fibre and tastes good too, if cooked with flavourful ingredients as I have done in this broth. The combination of masoor dal along with barley i.e. a pulse with a cereal makes this soup ....
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Recipe# 5286
21 Jun 18

  This recipe has an associated video
 by Tarla Dalal
Oats are a rich source of soluble fibre 'beta-glucan', which is a potent cholesterol-lowering agent. Serve these rotis hot with fresh low-fat curds (dahi) or a cholesterol-friendly subzi for a really healthy treat.
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Recipe# 22155
23 Mar 13

 
 by Tarla Dalal
As the name suggests, this dish brims with Tarkari (vegetables) and the nutrients that they contain. To add to the goodness of vegetables, moong dal is also a rich source of protein, folic acid and zinc. An interesting combination of health and taste makes this dish a must-try!
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Recipe# 3594
31 May 18

 
 
by Tarla Dalal
This tangy curd preparation makes a wonderful summertime treat when served chilled. Grated lauki contributes minimal calories and also blends perfectly with the 'minty' flavour of this raita. If you are fussy about milk, this raita is an ideal meal time feast to meet your protein and calcium requi ....
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Recipe# 5716
10 Apr 18

  This recipe has an associated video
 
by Tarla Dalal
A barfi in one minute, and that too a super-healthy one? Here you go! The Anjeer and Mix Nut Barfi, as the name suggests combines iron-rich and flavourful ingredients like figs, nuts and sesame seeds. A teaspoon of ghee together with saffron and cardamom imparts a rich and magical aroma to this quic ....
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Recipe# 35079
14 Apr 18

  This recipe has an associated video
 by Tarla Dalal
This instant dosa batter is packed with protein and fibre. Oats must be consumed daily for its high content of soluble fibre ‘beta-glucan’, a potent blood sugar and cholesterol-lowering agent. The addition of urad dal and carrots make the dosas rich in protein and vitamin a too. Prepare this instant ....
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Recipe# 4639
17 Jul 18

  This recipe has an associated video
 by Tarla Dalal
A light salad loaded with vitamin A from carrot and mint together with protein-rich rajma too, the Carrot, Cucumber, Rajma Salad in Mint Dressing is a treat to your taste buds and eyes, in more ways than one. Not only is the salad beautiful to behold, it also provides excellent nourishment for your ....
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Recipe# 39646
31 May 18

 
 by Tarla Dalal
You must have heard of Bajra Khichdi, a famous Rajasthani delicacy. While that is a wholesome dish, here is something even more nourishing, fortified with more healthy stuff like whole moong, green peas and tomatoes. These not only add more crunch and tang to the khichdi, but also add more fibre, ir ....
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Recipe# 3578
10 Mar 18

 
 by Tarla Dalal
The aromatic flavours of this traditional South Indian dish are truly irresistible. The speciality of this sambhar is that it is made with minimal oil and loads of vegetables which enhance its nutritive value. When served hot with Nutritious Stuffed Idlis, it makes a meal that is very hard to resi ....
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Recipe# 3602
21 Jun 18

 
 by Tarla Dalal
This hearty curd preparation is filled with colour, flavour and nutritional goodness. The low fat curds provide the much needed essential nutrients like calcium and protein. Serve chilled to relish all the flavours.
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Recipe# 22444
11 Nov 08

 
 by Tarla Dalal
Build your iron stores with these spinach, lettuce and sesame seed wraps and ensure your baby's blood cells and hemoglobin are developing the way they should. Simple to make, the wraps combine flavour and taste in one healthy package.
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