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High Protein recipes


Last Updated : Apr 14,2018



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Why do we need Protein Rich Foods?

Protein is one such nutrient that we usually take for granted, assuming that it will automatically come from one or the other ingredients we consume!

However, we need to understand that not only do we need Protein Rich Foods throughout our life, we also need it in varying quantities, depending on the stage we are in. The special requirements of proteins at different stages of our life, depend upon its functions during every age, may it be childhood, old age, or pregnancy.

Proteins Rich Foods are critical for 8 important tasks:

1. Growth and development of the body.
2. Managing the wear and tear of all cells of the body.
3. Bone and muscle development.
4. Forms a protective layer for skin, hair and nails.
5. Regulate several metabolic activities, such as the digestive enzymes and oestrogen, progesterone, testosterone etc.
6. Build immunity as anti-bodies, which protect the body against a host of infections, are made up of proteins.
7. Help in transport of oxygen to various parts of the body.
8. Aid in healthy vision by combining with vitamin A, which gets activated when it comes in contact with dim light.

What are the best sources of Veg Protein Food?

While it is generally acknowledged that non-vegetarian foods are the richest sources of proteins, there is no reason for vegetarians to worry, as there are a number of vegetarian foods such as milk and milk products, pulses, nuts, sprouts, soya and its products, a few veggies that are rich in protein etc. All we need to do is combine them in the right ways.
 

Milk & Milk Products   Protein (gm per 100 gm)
Cheese 24.1
Mozzarella Cheese 19.4
Curd 4.3
Milk 4.3
Paneer 2.5
Soya Products Protein (gm per 100 gm)
Soya chunks 43.2
Soya Flour 43.2
Tofu 13.8
Nuts & Oilseeds Protein (gm per 100 gm)
Groundnuts 25.3
Cashewnuts 21.2
Poppy seeds 21.1
Almonds 20.8
Sesame seeds 18.3
Walnuts 15.6
Fresh coconut 6.8
Dals & Pulses Protein (gm per 100 gm)
Cow pea 24.1
Black gram dal 24.0
Bean sprouts 24.0
Moath beans 23.6
Rajma 22.9
Chana dal 20.8
White chick pea 17.1
Cereals & Cereal Products Protein (gm per 100 gm)
Wheat germ 29.2
Wheat flour 12.1
Buckwheat  
Vegetables Protein (gm per 100 gm)
Green peas 7.2
Celery 6.3
Cauliflower 5.9
Broccoli 3.1

How much Protein do we need?

The requirement of protein varies based on several factors such as sex, growth, pregnancy and lactation, activity level, etc. Refer the table given below

Group Age Protein (g/d) Function
Infants 0-6 months 2.05 g/kg The rapid growth spurt calls for high protein intake.
  6-12 months 1.65 g/kg The rate of growth is lowers slightly; therefore the need for protein is lesser than the first six months.
Children 1-3 years
4-6 years
7-9 years
22
30
41
The requirement of protein for growth increases consistently throughout childhood.
Boys

Girls
10-12 years

10-12 years
54

57
The requirement of protein for girls is higher than boys as the growth spurt in girls’ starts earlier.
Boys

Girls
13-15 years

13-15 years
70

65
Growth spurt begins at this age for boys hence they require higher amounts of protein.
Boys

Girls
16-18 years

16-18
78
63
Boys have higher muscle mass than girls hence require more protein.
Man

Woman
18 and above

18 and above
60

50
Required for the major bodily functions. (refer page…). Depending on the amount of work that an individual performs, the protein requirement varies. During phases of illness, surgery and during recuperation, the protein requirement increases as the body needs it for building anti-bodies and for the regeneration of lost tissues, especially during periods of blood loss to make up for the lost blood.
  Pregnant woman +15 Extra protein is needed for the growing foetus and for building of maternal tissue, formation of haemoglobin etc.
  Lactation: 0-6 months +25 Additional protein is needed for milk production as the infant is exclusively breastfed during this period.
  Lactation: 7-12 months +18 The requirement reduces as the child’s diet is supplemented with other foods apart from breast milk. Therefore, the requirement reduces.

 


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Recipe# 42508
14 Apr 18

 
 by Tarla Dalal
Learning to make granola bars is a worthy skill, because granola bars are so tasty and so handy! You can just keep a few in your handbag and munch on them when you are hungry. However, whenever we buy commercial brands, we are always doubtful about the health quotient and quality of ingredients ....
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Recipe# 4651
14 Apr 18

  This recipe has an associated video
 by Tarla Dalal
Juicy cucumber with semolina and nutty soya flour, bring them all together and you have a fantastic pancake that is sure to make your day! these sumptuous cucumber soya pancakes are simply flavoured with green chillies and coriander. Cucumber also possesses antioxidants and anti-inflammatory propert ....
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Recipe# 607
20 Mar 18

  This recipe has an associated video
 
by Tarla Dalal
Kadhi is inseparable from gujarati cuisine. It is basically a wonderful sweet and spicy curd mixture thickened with gram flour, which can be enhanced in many ways using other ingredients like pakoras and koftas. This simple dish requires tact and perfection, which comes from practice. Remember never ....
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Recipe# 42527
14 Apr 18

 
 
by Tarla Dalal
A dal recipe from the kitchens of Bengal , the Bhaja Moong Dal Shobji Diye brings together moong dal with a horde of colourful, tasty and nutritious veggies! A traditional tempering of whole spices gives the dal a tantalising aroma while tangy tomatoes and a d ....
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Recipe# 38028
16 Apr 18

  This recipe has an associated video
 
by Tarla Dalal
Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tav ....
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Recipe# 42523
09 Apr 18

 
 
by Tarla Dalal
Feeling glum on a monsoon day? Set it right with mouth-watering Pyazi! A traditional Bengali snack, the Pyazi is deep-fried onion bhajiya with a touch of kalanji. This recipe here comes with a
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Recipe# 36424
16 Apr 18

 
 by Tarla Dalal
Um, you feel like having dosa today but no fermented batter on hand? Not to worry! Here is an easy and instant dosa prepared with buckwheat and urad dal. The twist here is that the ingredients are powdered, tempered and then mixed into a batter, which can be cooked immediately into yummy dosas. Serv ....
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Recipe# 1965
05 Apr 18

  This recipe has an associated video
 by Tarla Dalal
From roadside dhabhas to global Indian restaurants, almost all diners serve this all-time favourite Dal Fry. A mixture of moong and masoor dal cooked to perfection and perked up with an aromatic tempering along with fried onions and tomatoes, this dal has a very pleasing texture and irresistib ....
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Recipe# 39007
14 Apr 18

  This recipe has an associated video
 by Tarla Dalal
Once a gujarati staple, steamed and low cal dhoklas are universally popular these days! they make a particularly wholesome and light breakfast. Add sprouted moong and spinach to add colour and make them more nourishing.
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Recipe# 8693
16 May 08

 
 by Tarla Dalal
Rich in protein and calcium, makhana or fox-nut combines beautifully with low-fat milk to make a creamy and delicious kheer. A lacing of nutmeg powder and saffron lends an aesthetic touch to the Makhane ki Kheer, making this a memorable dessert that lingers on your taste buds. Makhana is also a grea ....
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Recipe# 4829
29 Mar 18

 
 by Tarla Dalal
You can eat healthily and yet enjoy some of the favourites. Here's a classic example of cooking a subzi like methi with just a teaspoon of oil for 2 people.
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Recipe# 2990
29 Mar 18

 
 by Tarla Dalal
Malfatti is a steamed dumpling, usually made of spinach and cheese. Interesting, the Italian term Malfatti literally translates to ‘poorly made’, which probably refers to the odd, rustic shape of the dumplings! Although it is quite exotic, the Spinach Malfat ....
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Recipe# 4660
28 Mar 18

 
 by Tarla Dalal
Fibre, calcium, protein and loads of energy come together in a tasty roti flavoured with spring onions and green chillies! jowar pyaz ki roti is a gluten-free, cholesterol-free recipe that you can prepare even every day. You just need a spot of practice in flattening the dough with your palms, or al ....
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Recipe# 42506
23 Mar 18

 
 
by Tarla Dalal
With the invigorating flavour of black raspberry in a base of curds, laced with honey and vanilla essence, this Black Raspberry Smoothie is a must-try recipe! Healthy and low in carbohydrates, this tasty smoothie can be had for breakfast or as a sn ....
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