Top 10 Vegetarian Protein Sources

Top 10 Protein Sources for Vegetarians Proteins are the building blocks of body tissue,
and even give the body the energy it needs to grow and develop properly. When protein is digested, it breaks down into
amino acids. The Institute of Medicine says that women
need at least 46 grams of protein a day, and men need at least 56 grams  a day. Here are the top 10 sources of protein for
vegetarians 1.

Greek Yogurt Greek yogurt, which has the whey strained
out of it, is a great source of protein. A 6-ounce cup of Greek yogurt has 15- 20 grams
of protein. Thats much more than regular yogurt, which
has about 9 grams of protein. This probiotic food also has a lot of vitamins
and minerals.

Eating Greek yogurt all the time will help
your digestive system stay healthy, boost your immune system, help with weight loss,
stop high blood pressure, lower bad cholesterol, and fight yeast infections. 2. Lentils Lentils is another good choice for protein. But they are not a full protein food because
they dont have all nine important amino acids.

One cup of boiled lentils has 18 grams of
protein. There are many good health reasons to eat
lentils. They give energy, lower the risk of heart
disease, help keep a normal body weight, and keep the digestive system healthy. 3.

Edamame Edamame is a full protein food, important
amino acids you need in your diet. One cup of cooked edamame has 17 grams of
protein. Edamame beans have fiber, vitamins, minerals,
and healthy polyunsaturated fats, especially omega-3 alpha- linolenic acid. They are also naturally gluten- free and dont
have a lot of calories.

4. Kidney Beans Kidney beans are another great source of protein. One cup of boiled kidney beans has 15 grams
of protein. They have all nine amino acids, but they are
not a full protein because they dont have a lot of methionine, a proteinogenic amino
acid.

Kidney beans have a lot of fiber, folate,
magnesium, potassium, zinc, and vitamins K. And B6. They are also low in fat and cholesterol. 5.

Tofu
Tofu is a soy milk product, and is also a good source of protein. Top 10 Protein Sources for Vegetarians Proteins are the building blocks of body tissue,
and even give the body the energy it needs to grow and develop properly. When protein is digested, it breaks down into
amino acids. The Institute of Medicine says that women need at least 46 grams of protein
a day, and men need at least 56 grams a day.

Here are the top 10 sources of protein for
vegetarians 1. Greek Yogurt Greek yogurt, which has the whey strained
out of it, is a great source of protein. A. 6-Ounce cup of Greek yogurt has 15- 20 grams
of protein.

Thats much more than regular yogurt, which has about 9 grams of protein.
This probiotic food also has a lot of vitamins and minerals. Eating Greek yogurt all the time will help
your digestive system stay healthy, boost your immune system, help with weight loss,
stop high blood pressure, lower bad cholesterol, and fight yeast infections. 2. Lentils Lentils is another good choice for protein.
But they are not a full protein food because they dont have all nine important amino
acids.

One cup of boiled lentils has 18 grams of protein. There are many good health reasons to eat
lentils. They give energy, lower the risk of heart disease, help keep a normal body
weight, and keep the digestive system healthy. 3.

Edamame Edamame is a full protein food, important
amino acids you need in your diet. One cup of cooked edamame has 17 grams of protein. Edamame beans have fiber, vitamins, minerals,
and healthy polyunsaturated fats, especially omega-3 alpha- linolenic acid. They are also
naturally gluten- free and dont have a lot of calories.

4. Kidney Beans Kidney beans are another great source of protein.
One cup of boiled kidney beans has 15 grams of protein. They have all nine amino acids,
but they are not a full protein because they dont have a lot of methionine, a proteinogenic
amino acid. Kidney beans have a lot of fiber, folate,
magnesium, potassium, zinc, and vitamins K.

And B6. They are also low in fat and cholesterol. 5. Tofu
Tofu is a soy milk product, and is also a good source of protein.

A cup of tofu has
10 grams of protein. It has eight important amino acids and a lot of iron and calcium.
It also has manganese, selenium, phosphorus, magnesium, copper, zincand vitamin B1. 6. Chia Seeds Another good source of protein for vegetarians
is chia seeds.

Two tablespoons of chia seeds will give you 9.4 Grams of protein. They are
also one of the best plant sources of omega-3 fatty acids. Chia seeds can help with digestion, treat
anemia, give you energy, control blood sugar, stop aging signs, and boost brainpower. 7.

Quinoa Quinoa has all nine important amino acids,
and is a full protein source. One cup of cooked quinoa has 8.14 Grams of protein. Quinoa also
has fiber, iron, potassium, magnesium, phosphorus and folate. Eating quinoa every day can lessen
swelling and lower your risk of type 2 diabetes, cardiovascular disease and colon cancer.

It
can also help your digestion and help you keep a healthy body weight. 8. Soy Milk Soy milk is used instead of milk by a lot
of vegans and people who are lactose intolerant and cannot drink milk. It is full of protein
and has vitamins A, B12, and D.

One cup of soy milk has 8 grams of protein. 9. Green Peas One of the best sources of vegetable protein
is green peas, or any peas for that matter. Green peas also have fiber, potassium, magnesium,
iron, zinc, folate, and vitamins B, C, A, and K.

They are also low in calories. One
cup of cooked green peas gives you about 8 to 10 grams of protein. Green peas can help lower the risk of heart
disease, arthritis, and type 2 diabetes. 10.

Peanut Butter Peanut butter is another great way to get
protein. This nut butter is a good source of monounsaturated fat and fiber. It is also
full of vitamins. Just 2 tablespoons of peanut butter has 8 grams of protein.

If youre careful not to eat too much of
it at once, this butter can help lower bad cholesterol and help you keep a normal weight. If you like the video, give it a thumbsup
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Top 10 Indian FoodsMost Amazing food in the world.

Number 10.
Paneer Butter Masala. Paneer Butter Masala is one of the best seller
Indian Restaurant dish. Paneer Butter masala belong to the North Indian Cuisine and many
of the popular Indian Curries belong to the North Indian Cuisine only. It is a really
very delicious curry cooked in a Red Indian Gravy and Serve with the Roti, Paratha or
Butter Naan.

It is very cheap and you can in a Dollar and at a fancy Restaurant it will
cost just around 2 USD. Paneer Butter Masala is available almost everywhere
in India including major cities like Mumbai, Delhi, Kolkata, Hyderabad, Chennai, Ahmedabad,
Pune, Jaipur, Mussoorie, etc. In most of the Indian Restaurant Paneer Butter Masala is
Best Seller Indian Curry. You can get the video recipe on youtube.Com/foodontv
and detailed recipes is available at www.Foodontvnetwork.Com.

Number 9.
Butter Naan. A very delicious and totally different kind
of Indian Bread. Butter Naan is must for the every food lover in the world. If any Indian
is ordering food in a restaurant 8 out of 10 times he will order the Naan Bread only.
Naan goes good with the Indian Curies like Paneer Butter Masala, Kadai Chicken, Palak
Paneer, Matar Paneer, etc.

You have to pay just a Dollar for the 2 Butter Naan at most
of the places. If you ever come to India you must try Butter
Naan with Paneer Butter Masala. You can watch the Naan making video on our channel. It is
usually cooked in an Charcoal Oven which is known as Tandoor.

Tandoori is a special kind
of Indian oven in which Indian like to cook Butter Naan, Paneer Tikka, Chicken Tikka,
Chicken Tandoori, etc. There are many kinds of naan is available
in every Indian Restaurant or Dhaba like Garlic Naan, Bullet Naan, Kashmiri Naan, Cheese Naan,
etc. Number 8.
Kachori. Kachori is a very famous Indian Street food
which is available almost everywhere in India with different size and shapes.

It is a very
good Indian Fast Food which is very good and you can have it in Breakfast or as a snack
at any time. It is a deep fried Indian Savory dish, which
is stuffed with the vegetable stuffing and raped in a crispy cover made from the all
purpose flour or Maida. They deep fry the Kachoris until it became golden brown and
crispy from outside. It is very cheap and you can get one plate of Kachori in just around
30 cents.

Usually Kachori is served with the Chutneys
and In Delhi is served with the Potato or Aloo Curry. You can find Kachoris at most
of the Indian Street Food Carts and Shops. I personally like Kachori very much and the
Kachori in Rajasthan and Delhi, Ohm, So Good. Number 7.
Khaman Dhokla.

A spongy and mouth watering Gujarati Fast
food which is heavenly delicious and healthy too. Basically Dhokla means a Steamed Spongy
cake made from the Gram Flour. It is specialty of Gujarat. I personally like it very much.
Khaman Dhokla is also known as Besan Dhokla, Dhokla, Khata Dhokla, Nylon Khaman, etc.
It is available at almost every place in India.

But the Gujarat and Mumbai are the best place
to try some amazing Khaman Dhoklas. It is very cheap You can get 2 plates of Besan
Dhokla in just 1 dollar. If you are a true food lover, must try Dhokla at least once
in a lifetime. Usually Dhokla is served with the Green Chutney
made from the herbs.

In most of the Gujarati functions, parties, weddings, etc you will
find Khaman Dhokla. Thank to Gujarat for giving such an amazing dish to the world.
You can Have Dhokla in Breakfast or, Lunch or in a Dinner. It is not spicy at all so
anybody can have Dhoklas at anytime during the whole day.
Number 6. Fafda Jalebi.
Another Gujaratis favorite and delicious street food from the state of Gujarat, India.
Fafda and Jalebi are to different dishes served together in a plate in the Breakfast in Gujarat.
Gujarati people love it too much and seriously it is heavenly delicious fast food.
Lets kwon first What is Fafda? Fafda is a Gujarati snack made from the Gram
Flour or Besan.

It is crunchy and very good in taste. They deep fry it until it became
very crunchy and soft at a time. Now What is Jalebi?
Jalebi is a very unique Indian Sweet or Dessert with is very common Sweet dish in the all
Indian Cities. It is made from the Fermented Plain Flour and Sugar Syrup.

It is very heavy
dish. So whenever eating Jalebi forgot the dieting and calories Bla Bla Bla.
Fafda and Jalebi served to gather in a plate with Papaya Salad and deep fried green chilies
very hot in the Gujarati Breakfast. If you want to try best Fafda and Jalebi Ahmedabad,
Surat, Vadodara and Mumbai are the best places to try it. You can find Fafda Jalebi at most
of the places in Gujarat.

It is a very cheap you can get one plate in
just Rupees 30 or 50 cents. Number 5.
Aloo Paratha. Wow, I love Aloo Paratha. Aloo Paratha is
a very special kind of Indian Stuffed flat Bread.

You can have Aloo paratha in Breakfast
or Lunch. It is served with the cup of Tea or Coffee in Indian Cities.
Aloo means nothing but the Potatoes. It is a very delicious Indian Food which is not
spicy and almost everybody likes it very much. They make it after stuffing Masala potato
inside the Dough made from the Whole Wheat.

It is a good dish to start a colorful morning
in India. They Cook Aloo Paratha on the Tawa or deep
fry it. In Most of the North Indian cities you will find delicious Aloo Paratha in just
Rs. 10 To 20 or in just 1 Dollar you can get 6 Paratha.
Number 4.

Lassi.
Lassi oh Lassi. I like Lassi very much. If you are coming from Europe or American it
will be your favorite drink for sure. Lassi is made from the Yogurt, Sugar and some flavors
like Mango, Strawberry, Pineapple, etc.

It is a very good and delicious Indian Dessert
Drink. It is very popular and you will find it at the every nook and corner in India.
One glass for just 10 or 20 rupees, oh yum yum. So good. Number 3.
Chicken Biryani.

Chicken Biryani is one of the best Indian
Non-vegetarian dish. It is very famous across the globe. It is common in the Indian cities
like Hyderabad, Mumbai, Delhi, etc. You can find Countrys best Biryani Houses in the
City of Hyderabad.

It is made from the Boiled Rice and Chicken
after adding some Indian Spices in it. It is so good, Do you know how good is the Biryani.
After eating Biryani when you go back to your country where you dont get it. It will
come in your dream every day. You can get one plate of Biryani in or under
2 USD.

If you want to try best Biryani Must go the Hyderabad.
Number 2. Chhole Bhature.
Chhole and Bhature to different dishes in a plate. Sound really good. It is a very cheap
and Healthy Breakfast option for the India.

It is very famous towards the North India
side. Chhole means White Chickpeas and Bhature means a deep fried Bread made from the Plain
Flour or Maida. They serve Chhole Bhature with some Onions
and pickle in the Breakfast. You can also have it in the Lunch or Dinner no problem
at all.

Get it. It is very cheap and you can make to bailey full in just 1 dollar in the
streets of Delhi or Mumbai. Number 1.
Samosa. Oh it has been so long we are counting from
10 to one backward.

And the finally we come to end this amazing Indian food journey with
our Number 1 monster. Samosa is a very famous Indian Savory dish.
It is made from the Potato Stuffing which is kwon as Aloo in India. It is so good that
every Indian just cant live without Samosa. From early morning to mid night Indian can
have Samosa only.

Must eat Samosa if you are a true food lover. It is very cheap and delicious
Indian Fast Food. Just pay one dollar for 6 Samosas.
Samosa is a very good option for the Vegan. It is really very delicious, seriously very
delicious, I am sure.

Yes it is..

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Stir Fry Collard Greens Recipe by Manjula, Vegetarian Gourmet Cooking

Today I will be making stir fry collard green. This is very nutritious, delicious and looks great. Stir fry collard green makes a great side dish to complement any meal. This recipe will serve 4-6.

For this recipe we need: 1 bunch of collard green This was 8 ounce and have about 7 leaves. And as you see these leaves are big. So it could be 1-2 leaves less or more but after chopping this will make 4 cups of chopped collard green. 1 Tablespoon of oil 1 teaspoon of cumin seeds (jeera) About 3/4 teaspoon of salt, adjust to your taste.

1 Teaspoon of fine shredded ginger. I like to use the zester. 1 Teaspoon of fresh lemon juice 1/8 teaspoon of black pepper And 4 whole red chillies. I have already washed the leaves.

As you see there is a heavy vein in center of the leaf so we will have to take this out. So cut the leaf from both sides of the veins. And stack it together. Just keep stacking them.

So I have stacked all the leaves together. Now we roll them as tight as we can. And slice them thin. After cutting collard green looks really good.

Like thin slices or ribbons. And I am just going to stir fry them over high heat. Use heavy bottom wide pan. Heat is on, medium high.

So lets start cooking. So first I will add the oil. And wait till oil is moderately hot. Now add the cumin seeds.

And red chilli And stir for few seconds. And add the collard green. Add the salt. And ginger.

Now increase the heat to medium high. And keep stirring. It should take about 3-4 minutes. And I really like the color of the leaves.

This took only 2 minutes and collard greens are ready. And now I am going to add the black pepper. And lemon juice. Mix it and turn off the heat.

Collard green is ready to serve. Collard green is ready to serve. This makes a great side dish. I also like to garnish the plain rice with collard green.

It gives a beautiful color and texture. You can also make a grill cheese with cheddar cheese and collard green. The another way I make the open face sandwich. Toast the bread and spread the cream cheese and then just garnish it with collard green.

And it looks great and very healthy. Enjoy. Anyway you serve it will taste good. Thank you.

Till we meet again, check out more recipes on manjulaskitchen.Com..

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Spaghetti Squash Boats - Easy Meal Prep Healthy Dinner Recipes! - Mind Over Munch

Mmmmm. I love spaghetti! But a serving size is well small. Who only eats THAT much spaghetti?! For almost the SAME amount of carbs and calories,
we could eat an ENTIRE spaghetti squash AND. Get our veggies in at the same time! Not too shabby, eh? Hey, Munchies! Welcome if youre new, Im Alyssia! And today we are making spaghetti squash boats
three ways.

Its an AWESOME way to get in those veggies,
easy to meal prep, AND its great for anyone looking for a pasta substitute. Lets get this out of the way: Theres nothing WRONG with pasta or carbs. Carbs are GREAT fuel, they are not the enemy,
so dont accuse me of saying they are. The fact is, we only need SO much fuel and,
the truth is, as you saw from the intro, you can get far more VOLUME for the same calories
and carbs when it comes to spaghetti squash versus spaghetti.

If you want to make these recipes with regular
pasta, go right ahead. So, first, we need to start by learning HOW
to prepare a spaghetti squash. So, weve got to start by cutting our squash
in half lengthwise. Now I HIGHLY recommend poking holes in your
squash and microwaving it for about five minutes first before attempting to cut it.

While filming the second episode ever of Mind
Over Munch, I attempted to cut a raw spaghetti squash and I actually broke my knife. So, microwave that baby and let it cool to
the touch, and then youre going to want to use your knife to score the squash and
line up your cut. Im using a serrated melon knife, but any
kind of large chefs knife will work. Cut your squash in half lengthwise, like so,
and use a large spoon to scrape out the guts and seeds.

FUN FACT: You can absolutely bake those seeds
up and enjoy just like you would pumpkin seeds! Line a baking sheet with parchment paper and
youre going to brush on some olive oil, and sprinkle on some salt and pep, and then
flip them over, cut-side down. Transfer to the oven and bake at 400 degrees
Fahrenheit for about 40 minutes. The time will vary based on YOUR oven and
the size of the squash. You want it to be tender and soft inside,
but still fairly firm outside.

Now you can either store the squash for later
in the week, OR move on to your recipes! So, whenever youre ready to make your recipe,
use a fork to scrape away the flesh and reveal that SPAGHETTI texture! So cool! Lets be real  it doesnt really TASTE
like spaghetti, but it is a great visual trick and is still very tasty. The first recipe were making is our Buffalo
Chicken Spaghetti Squash Boat. Here are the ingredients you will need. This is SO easy to throw together on a weeknight.

I usually have some prepped protein, so Im
just using this shredded chicken that I cooked earlier in the week. Into a large mixing bowl, add Greek yogurt,
buffalo sauce, garlic powder, and salt and pep. Mix to combine. Then, add your shredded chicken, crumbled
blue cheese, and green onion.

Again, mix to combine. Grab your cooked and shredded spaghetti squash
halves and place them onto a baking sheet lined with parchment paper. Spoon your buffalo chicken mixture onto your
squash, like so, and mix it up! Top them off with a little shredded cheddar
cheese, and bake in an oven preheated to 350 degrees Fahrenheit for about 20 minutes, until
the cheese is nice and melty and golden brown. Feel free to broil the last few minutes to
really brown it up.

I like to top mine with a little extra hot
sauce and some of my homemade blue cheese dressing, which can be found in my UnJunk
Your Foods eBook! What about a COLD salad spaghetti squash? Yup! Next up were going to make my Mediterranean
Spaghetti Squash Boat! Here are the ingredients you will need: In a large mixing bowl, add chickpeas, green
bell pepper, red bell pepper, red onion, garlic, kalamata olives, parsley, salt, lemon juice,
and olive oil. Mix to combine. This boat is also very meal preppable, because
I make this Mediterranean salad almost weekly and store it for later. I also love to keep my homemade vegan pesto
on hand for moments like this.

Its a great vegan, low-fat substitute for
traditional pesto and I have a video for that, which I will link below! You could, of course, use a regular pesto
but, remember, that pesto is not traditionally VEGAN, and this boat is otherwise completely
plant-based, for those who are looking for it. Once again, onto your cooked and shredded
spaghetti squash, add pesto and your Mediterranean salad. Mix it up! No need to bake this one! This spaghetti squash salad is great cold,
and its ready to eat! If youre enjoying the recipes and tips
so far, dont forget to subscribe and hit that bell so youre notified of new videos
each week! Go ahead Ill wait Okay, this last one is probably my favorite
one of all, obviouslyit is a PIZZA Spaghetti Squash Boat! Here are the ingredients you will need. Onto your spaghetti squash, youre going
to add your pasta sauce and shredded mozzarella cheese, and then mix it in.

Then, were going to top it off with some MORE
mozzarella cheese, as well as some flaked parmesan cheese. Now its time for our pizza toppings. Today Im going with mushrooms, green bell
pepper, red onion, mini pepperonis, and parsley. Bake in an oven preheated to 350 degrees Fahrenheit
for about 15 minutes, broil if needed to get the cheese get nice and golden brown.

Serve and enjoy! All of these recipes are SUPER easy to throw
together, a TASTY way to get in those veggies AND theyre affordable! All of these recipes clocked in between $2
and $4 per serving! We used affordable, fuel-filled ingredients
for HEFTY servings! I love it, and I hope you do, too! Now to thank those of you who stuck around,
I have a BONUS video on my Facebook page, Facebook.Com/mindovermunch, showing my Broccoli
Mac and Cheese Spaghetti Squash Boat! Check it out now, it is SO delicious and super
easy, just 5 ingredients on top of that spaghetti squash I believe, you will NOT be disappointed! Let me know which boat youre most excited
to try, and feel free to share any favorite spaghetti squash preparation methods in the
comments! I will see you next week, and remember, its
all a matter of Mind Over Munch!.

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