#split chickpea lentils

[morethansalad]

Vegan Koofte Berenji (Persian Lentil, Rice, and Herb 'Meat' Balls)

[fuckingrecipes]

got any hearty vegetarian, low spice, low citrus recipes for someone whose mouth is currently compromised? (i managed to somehow bite the back of my tongue pretty badly. sharp/intense flavours like onion, fresh garlic, vinegar, lime, etc make me gag, but i can handle a little bit, like apples or mild vinaigrettes. i love yoghurt and mashed potatoes but its hard to work an 11hr a day warehouse job on them)

Ouch! I hope it heals quickly!

As far as lasting you through an 11hr day & feeling satiated...

You want PROTEIN and FAT. Don't shy away from adding dairy products like cheese and butter.

Since you're VEGETARIAN and not VEGAN, the most efficient method is to load up on eggs. You can put eggs IN dishes, or hard-boil a bunch of them and eat them as snacks.

An Egg-Salad Sandwich would have loads of protein and fat to get you through the day. Quiche is primarily eggs, and you can add veggies instead of meat.

Pound for pound, the densest vegetable proteins are seeds, nuts, and beans. Oatmeal, peanut, tofu (soybeans!), lentils, chickpeas, cashews, almond, etc.

Roasted Chickpeas are an easy base for all sorts of foods. Lentils and split peas make a great soup.

Try other root vegetables, and gourds. Turnips, carrots, sweet potatoes, parsnips, and yams all roast into tasty, hearty food. Once cooked and put into a tupperware, they microwave very well.

Pumpkin, butternut squash - as long as you cut them thinly, they'll roast like a potato and become mellow and mildly sweet. Squash and Pumpkin also KICK ASS, as far as 'pounds of food per dollar'

Roasted pumpkin and apple taste great together tbh.

[everythingblknmakeup]

My favorite food to eat! Ethiopian Cuisine. It so flavorful and delectable everytime. Im vegan, and you will always be happy eating a ethiopian plant based meal. I could literally eat this meal everyday. The food on top are red and green lentil, collard greens, yellow split peas, carrots and green beans and shiro (chickpea sauce). On the bottom is a yeast free fermented bread called Injera. Its sooo good, you eat it with your fingers and just enjoy it in any combo you'd like. 10/10 I highly recommend. Kare Ethiopian Restaurant in Phoenix :)

[cb-writes-stuff]

World building questions! Split into two asks so you can work on them in your own time!

What’s the food situation in Kem lon-Dalan. Either production wise or the staples of the cuisine.

I’m glad you asked!

Now, you might think that because Kem lon-Dalan is in a desert, food would be hard to come by. But that is not the case! To explain, a little geographical background information is needed.

Kem lon-Dalan is situated on the southern coast of the Vandeth Desert (its only coast), sitting between two tall cliffs (about as tall as 1⅘ Statues of Liberty), called the Twins for their identical height. The slope extends north from the sea for about a mile, rising to meet the height of the cliffs. Geographically, it’s a bit like a blend between Kharbranth (from Stormlight Archive) and Abah’s Landing (from Elder Scrolls: Online).

Almost all natives have home gardens in their courtyards (see the lore dump about shialan for more info about what their homes are like). They’ll grow things like lentils, chickpeas, beans, and onions there. There’s usually also a tree or two, mostly growing dates or figs, though it’s not too uncommon to see pomegranates, lemons, or even oranges.

Outside the city, there are larger areas to grow things like barley, sorghum, olives, and grapes. Further from the city, where rain isn’t so uncommon, other crops like wheat and almonds are grown, and even further from the city (almost outside the Vandeth Desert), melons and squash are too.

Additionally, goats and sheep are vital sources of things like meat and dairy (for milk, cheese, and sometimes even yogurt). These, however, are in considerably less supply, so they’re only used on special occasions.

As for staples, flatbread is always a nice, budget-friendly food. Most people need budget-friendly. Plus, it goes great with the many stews and soups they can make, as well as a nice tapenade or curry. Salads are also pretty easy. For dessert, you’ve got almond-orange cakes, grape and pomegranate compote, and if you wanna splurge, any kind of goat cheese-based tart.

(I’m sure all these dishes have names in Vandeth, but I’ve only known what half these dishes are for the past hour. And I don’t wanna inflate this post with a bunch of words no one’s gonna know.)

Part 2 will be posted soon. And by soon, I mean as soon as I type it.

[madamlaydebug]

Foods for balancing your Solar Plexus Chakra ✨⁠ The Solar Plexus Chakra, located in the stomach area, is the energy center that controls our ambition, confidence and willpower.⁠⁠

⁠⁠

A balanced Solar Plexus Chakra gives a sense of inner peace, purpose and self-control. When it's balanced, we are motivated, decisive, and take responsibility for our actions. When it's blocked though, we can experience insecurity and a lack of purpose.⁠ On one end of the spectrum, we may constantly seek approval from others or become a "people pleaser", but at the other, we may become overly domineering, bullying, or manipulative. ⁠⁠

⁠⁠

A way to help unblock and balance your Solar Plexus Chakra is through food: ⁠⁠

⁠⁠

💛 Yellow fruits like bananas, pineapple, mango, yellow apples, lemon and honey dew melon⁠⁠

⁠⁠

💛 Legumes such as lentils, chickpeas and yellow split peas⁠⁠

⁠⁠

💛 Grains such as quinoa, oat, millet, amaranth, brown rice and barley⁠⁠

⁠⁠

💛 Yellow vegetables like potatoes, corn, ginger, yellow bell pepper and yellow string beans⁠⁠

⁠⁠

👉 Is this a chakra that you struggle to keep balanced? What do you do to balance yours?

[foodandfolklore]

Gaia Burger Recipe

I got the idea for this recipe watching Youtuber Pro Home Cooks, and their recent video about how to get more leafy greens into your food. One recipe that stood out was the "Garden" Burger, where you make a veggie and lentil patty. However, the video doesn't really have measurements beyond what you briefly see on screen. So I decided to try my own version with a few tweeks. I gotta say, it was good, and I wanna share the recipe with you.

Need: 1 cup split lentils (any colour) 1 can chickpeas At lest one head of any leafy green (Romain, Kale, Spinach, Arugula, whatever) 1/2 cup of flour (any) 2 eggs (these are to help bind the patties together. You can use egg substitute if you're vegan) Optional Seasonings -Minced or Crushed Garlic (about 2 cloves worth) -1 Tbsp Onion Power -2 Tbsp Nutritional Yeast -Salt and pepper to taste

Cook up your lentils on stove top according to directions. You may choose to cook your own dried chickpeas rather than using canned. Cup of dried chickpeas should get what you need, just remember to soak them overnight before boiling to ensure they are nice and soft. You can also try using other kinds of beans like pinto beans or whatever you had on hand.

Once your lentils are cooked, drain them well. Now blanch your greens. Again, you can use any leafy green for this; I used a combination of Romain lettuce and spinach since that's what I had on hand. But you can use pretty much any leafy green.

After a minute or two of boiling, remove you greens from the hot water and hit them with cold water or ice bath. Once they are cool enough to handle, take a handful and squeeze out the excess water. Now chop up your greens with a knife.

Add your lentils, chickpeas, and chopped greens into a mixing bowl. Now you wanna manhandle it. Combine everything well, mashing some of the soft lentils and separating some large clumps of cooked greens so they spread out better.

Now you'll want to add your eggs, flour, and seasonings. I use garlic, onion powder, and Nutritional Yeast to help with the savory flavor. But you may choose to add other seasonings instead like fish sauce, Worcestershire, soy sauce, nori, ect.

Mix well with your hands until everything is well coated and combined.

Heat a pan on medium heat. Take a handful of the mixture and form a ball that's around the size of a tennis ball. Plop your ball on your pan and carefully smoosh down to flatten it. Fry for a few minutes until it starts to brown, than flip and cook on the other side.

Assemble

Toast your burger bun in the pan or in the toaster. Add some preferred sauce to your buns. I used mayo, but you can try mustard. My SO liked the BBQ sauce.

Now place your cooked patty on the bun. You can add lettuce, Fried egg, pickles, cheese, Onions, jalapenos; my fav was pickles :P Top with the other half of the bun and boom: 1 Gaia Burger.

This burger will not only taste satisfying, it will also leave you feeling full and nurtured for hours.

[fitscientist]

The Power of Fiber: Fueling Your Health and Fitness Journey

While often overlooked, fiber plays a crucial role in maintaining a healthy diet and achieving your fitness goals. Fiber is a type of carbohydrate that cannot be digested by the body. Instead, it passes through the digestive system relatively intact, offering a range of health benefits. Incorporating fiber into your diet can:

1. Promote Healthy Digestion: Fiber adds bulk to your stool, aiding regular bowel movements and preventing constipation. It also supports a healthy gut microbiome, promoting optimal digestion and nutrient absorption.

2. Keep You Feeling Full: High-fiber foods take longer to digest, keeping you satiated for longer periods. This can help control appetite, reduce overeating, and support weight management goals.

3. Regulate Blood Sugar Levels: Soluble fiber, found in certain foods, can slow down the absorption of glucose, preventing blood sugar spikes. This is particularly beneficial for individuals with diabetes or those aiming to maintain stable energy levels throughout the day.

4. Support Heart Health: Studies show that a high-fiber diet can lower cholesterol levels, reducing the risk of heart disease and promoting overall cardiovascular health.

Fiber-Rich Foods:

1. Whole Grains: Opt for whole wheat bread, brown rice, quinoa, oats, and whole wheat pasta. These provide more fiber and nutrients compared to their refined counterparts.

2. Legumes: Incorporate beans, lentils, chickpeas, and split peas into your recipes. They are not only rich in fiber but also offer plant-based protein.

3. Fruits: Enjoy the natural sweetness and fiber content of apples, pears, berries, oranges, and bananas. Remember to consume them with the skin whenever possible to maximize fiber intake.

4. Vegetables: Load up on fiber by including broccoli, Brussels sprouts, carrots, spinach, kale, and sweet potatoes in your meals. These veggies offer an array of vitamins and minerals too!

5. Nuts and Seeds: Snack on almonds, chia seeds, flaxseeds, and pumpkin seeds. They provide healthy fats, protein, and a good dose of fiber.

From promoting healthy digestion to managing weight and reducing the risk of chronic diseases, fiber plays a vital role in overall wellness. So, make sure to include fiber-rich foods in your meals and enjoy the numerous nutritional benefits they offer. Stay fit, stay healthy!

[ithinkofnealcassady]

frankieeee im making soup tonight for a dinner party but idk what soup to make What is your favorite soup recipe!

OOOH GOOD QUESTION. splitting this up so awkwardly bc i said so much… also full disclosure i was vegan for 5 years until a year ago so most of the soups i make nowadays are still at least vegetarian 😔 unless you don’t eat meat in which case 😄

you can never go wrong with a classic minestrone imo which is basically a broth of your choosing with whatever vegetables you have on hand (https://ricette.giallozafferano.it/Minestrone-di-verdure.html)

but i’m also a big fan of coconut milk-based soups such as https://ohmyveggies.com/thai-pumpkin-soup-recipe/

or a good chicken soup with a hefty amount of dill ❤️

i think you can never go wrong with anything that has a root vegetable base (potatoes, pumpkin, winter squashes, etc) and i love anything i can add loads of ginger to!!

some fav soups of mine are carrot and ginger (exactly what it sounds like, i roast carrots and fresh ginger with oil salt pepper and it would be mad delish with curry powder too & blend it up with broth and you could totally add cream or milk),

pastina with chicken broth and tons of grated cheese (i follow my heart when making it there’s no recipe but it’s comfort food),

oooh you could even do a broth started with sautéed zucchini in a pan (onions, some sort of cured meat if you’re a meat eater, that type of stuff) and pasta!!!

my mom did a lot of soups growing up perché siamo napoletane and that’s peasant food so OH MY GOD LENTIL SOUP. LENTIL SOUP. carrot celery onion lentils add some fresh greens once boiling maybe some chopped tomatoes…

my mom also made this awesome mushroom soup with quinoa kale spinach and cinnamon when i was sick last year and it healed me (spiritually).

escarole soup obvs http://www.christopherpless.com/recipe/zuppa-di-scarola/ also

zuppa di ceci chickpea soup was an absolute STANDARD in my house we usually didn’t blend it (whole chickpeas https://ricette.giallozafferano.it/Zuppa-di-ceci.html) but it can totally be blended too (https://www.italianfoodforever.com/2009/11/zuppa-di-ceci-creamy-chickpea-soup/)… i could go on

[amberwellnessgroup]

Unveiling Iron Deficiency: Causes, Symptoms, and Treatment Options

Iron, a vital mineral, plays a pivotal role in maintaining our overall health and vitality. It’s an essential component of hemoglobin, the protein responsible for carrying oxygen from the lungs to all parts of the body including the brain and muscles. Iron also plays a role in converting sugar to energy, boosting the immune system, aiding in cognitive function, and supporting healthy skin, hair, and nails.

Iron deficiency is a prevalent condition that can lead to a whole host of symptoms. Some of these symptoms are well known – heart palpitations, fatigue, weakened immunity, shortness of breath and weakness. Other symptoms can include anxiety and low mood, restless leg syndrome, and cognitive changes. There are so many factors that contribute to our health, but it is important to make sure that nutrient deficiencies are not contributing to your overall symptom picture. Iron deficiency is a big one to watch out for especially in menstruating individuals. Blood testing for a CBC and ferritin are easy and affordable and should always be part of your routine examination.

Causes

Iron deficiency can arise from several factors including inadequate dietary intake, poor absorption, increased demand during growth or pregnancy, blood loss such as menstruation, or genetic causes.

Sometimes we struggle to get enough iron in the diet – maybe it is due to dietary restrictions or just a busy schedule; this combined with inadequate absorption can make it challenging to maintain the levels of iron that the body needs. GI absorption can be affected by a number a factors – SIBO, leaky gut, gut inflammation, IBD, IBS, stress (the list goes on)! Working on gut health is always a priority for laying a strong foundation for health, but this can take time and sometimes we need to shift our treatment approaches to best support the immediate needs.

Blood loss from menstruation is a major contributor to iron deficiency in women. It can feel like an uphill battle to build up iron stores with oral supplements and unfortunately the body will tend to have heavier periods of bleeding when we are low in iron! Additionally, some individuals may inherit traits that make them more prone to iron deficiency making it even more challenging to maintain the iron that your body needs.

Treatments

Oral iron supplementation is a necessary part of ongoing treatment for many. Oral Iron comes in a wide variety of forms and the main side effect reported with use is digestive upset, namely constipation. Vitamin C can help to offset this effect as it is a natural laxative and Vitamin C additionally helps iron to absorb.

The bisglycenate form is known for being the gentlest and least likely to have this effect, though some find that a plant-based iron is the only thing they can tolerate orally. Most find that if they split their dose up and take it throughout the day, the side effects are much more tolerable. It is best to talk with your physician to decide with option and dosing is best for you and your body.

B12 and Folate are crucial co-factors for red blood cell production so having adequate B vitamin supplementation is important in support iron deficiency and anemia as well.

Dietary Considerations

Foods high in iron include red meats (beef, lamb, pork), poultry, fish and shellfish, eggs, nuts, dried fruit, whole-meal pasta and bread, iron-fortified cereal, legumes (black beans, lentils, chickpeas), dark leafy green vegetables (spinach, broccoli), oats, tofu.

Vitamin C aids absorption (such as the supplement, or foods rich in Vitamin C, such as: apples, pomegranates, oranges, orange juice, cantaloupe, strawberries, grapefruit, kiwi and other Vitamin-C rich foods).

Cook in a cast-iron skillet, pots or pans to add extra iron to your food.

AVOID at the time of iron supplementation as these things that reduce the absorption: Dairy, calcium supplements, black tea, nuts, soda, chocolate, coffee.

Iron Infusions vs Oral Supplementation

Iron infusions bypass your digestive tract and can be helpful in those who have absorption issues or who get an upset stomach with oral supplements. Most find rapid benefit in mood, energy, brain fog and general sense of well-being when they receive a needed iron infusion.

IV iron treatment can be a game-changer for individuals struggling with iron deficiency, offering faster relief of symptoms than oral supplementation alone. Intravenous iron infusions deliver iron directly into the bloodstream, bypassing the digestive system and improving absorption rates. IV iron is great for people who struggle with constipation while taking oral iron. This method allows for faster and more effective replenishment of iron stores, leading to a rapid improvement in anemic symptoms. Treatment recommendations and frequency are made based off recent blood work including CBC, iron panel, and ferritin.

Additionally, we routinely prescribe Vitamin B injections for our patients to support the much-needed cofactors for iron absorption and red blood cell production. You can add on a B vitamin injection to your IV iron infusion, you will notice the positive effects!

Insurance companies are variable in whether they will cover an iron infusion. Typically, they will only cover these through a specialist, called a Hematologist, often within Oncology Departments. There are specific cut offs for ferritin and CBC parameters for insurance to cover these treatments, but people are often significantly symptomatic well before labs will reflect cuts offs for insurance coverage. Our clinic offers Venofer Iron Infusions prescribed by physicians, but we do not bill insurance for these services and all fees must be paid at the time of service. The benefit of doing treatments at the clinic include faster and more comfortable appointments, consultation time with your provider during the treatment, and accessibility outside of insurance coverage/ a hospital system.

If you’re interested in scheduling an appointment or you’d like more information, please contact us.

[thefoodadvice]

Mutton Curry with Crispy Fried Kombadi Vade - made of mixed flours of rice, wheat and ragi added soaked split chickpea lentils, and spices by pintooo | Follow on Instagram, Pinterest& check our Website

[bandofchimeras]

here are my contributions, I've got sensitive stomach*** dairy free, try to avoid wheat, autistic and need consistency, but also try to eat fresh, etc:

splurge kitchen items disclosure:

quality olive oil. it just makes everything taste better + extra calories

balsamic vinegar, doesn't have to be quality but instant sour + umami tones to flavorless food

honey or maple syrup

good knife + bamboo cutting board

decent blender (thrifted is fine)

slow cooker or instant pot or rice cooker

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I splurge on flavoring things and try to keep a decent stock of random canisters of dry goods like beans, lentils, soup mix, chia seeds, quinoa, oats, rice, flour, or whatever things you feel necessary for a basic pantry setup and spices.

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LEGUMES VEGETABLES MEATS

refried beans - if you're dedicated, you can make your own (whole process, traditionalky involving lard) but the cans are cheap and honestly few things are as filling. as a gross broke college student I would eat straight beans with chips or crackers.

miso soup packets or just a container of miso - great for warming the stomach esp if you've not eaten all day! I drink it like tea and it's surprisingly filling

for exhaustion purposes I like to buy those bags of baby potatoes - wash and toss in olive oil, salt, pepper and paprika, maybe a splash of balsamic if you have it, bake on 425 until cooked thru- food of the gods. no peeling needed. tender. crispy.

chickpeas. chick. peas. aka garbanzo beans. drain and heat these bad boys up with some margarine or butter on the stovetop, salt and pepper - delicious. can also be transformed into a chickpea sandwich with some basic condiments like bbq sauce, mayo - or a lettuce wrap if you're gluten free.

If you really need to save money, they can be bought in bulk, soaked and boiled. but canned is usually affordable enough to cut out the middleman.

bonus if you can afford fresh tomatoes, cook them down over med heat on a cast iron with some olive oil, splash some green tea, pasta water, any suitable flavored liquid, and add to the chickpeas. it beats tomato sauces w high sugar content anyday.

yellow dal - you can find super cheap lentils at most Asian markets that carry Indian foods. or even at the store. These are those orange or yellow split lentils, throw them in a slow cooker with an onion and a tomato and some chana masala (cheap bulk spice mix also @ the Asian market) and salt l, ginger if you can afford- learned this from an Indian slow cooker cook book. one of the best tummy soothing meals out there.

apples and bananas are gut soothing for most people - bananas can combine with some protein shake powder or even just peanut butter, oat milk, cocoa powder, frozen berries, for a super filling morning smoothie.

bonus is most food banks carry them.

frozen berries - you can get them relatively cheap sometimes, if not freeze berries when they're in season. delicious refreshing instant dessert or "I need vitamin c help" boost. Blend with milk of choice for instant refreshing summer treat.

you can make your own banana milk or oat milk as a milk alternative pretty easily with a blender.

carrots - get the bulk unpeeled ones, they're cheaper. to store longer you can chop them into quarters and store in water.

blend chickpeas with some tahini (if you buy a bottle it will last years in the fridge) and voila hummus to dip carrots in.

make your own stocks! like they said above, boiling chicken carcass is one way but you can also get cheap soup bones and make beef stock, or collect and wash vegetable scraps to make vegetable stock, and freeze it. pasta water can also be saved to thicken soups and stews.

chicken hearts, chicken feet! WAY cheaper than any other meat. sometimes a package of them is barely over a dollar. fry chicken hearts in oil with salt and lime or Tajin until they're crispy. also works great in soups and stews.

BEETS. I cannot praise the beetroot enough. packed with vitamins, antioxidants - they will save your ass in the winter, and are fairly cheap. you can make a mean, cheap borscht soup with homemade beef or vegetable stock, beets, potatoes, carrots,.onions, cabbage, some vinegar and dill. meat if you have any handy. freeze it if you have extra. it's healing to the soul and body.

Or you can fry the beets diced in margarine with salt and some herbs. sweet, tender, not everyone's taste but so good for you.

shred with carrots and add to plain lettuce or use as a salad alternative w vinegar and dill as dressing.

cauliflower is usually cheap and you can cut the heads like "steak" and marinate/season and bake them! or "rice" your cauliflower florets by crumbling, grating, or blending and then lightly saute in oil.

tilapia tends to be the cheapest fish in my area and most grocery stores carry bags of boneless filet that are easy to slide right out into a pan with some salt, lemon, herbs (I like fennel) and a splash of balsamic. fuckin impeccable dish.

cabbage is a great soup filler. you can also cook it with milk or milk alternative for a yummy German dish.

quinoa is a bit expensive sometimes but once you get a big canister of it it's endless. expands rapidly. you can mix it after cooking with eggs salt and mustard to create "patties" if you're vegetarian. they'll keep you stuffed.

canned tuna - can become tuna wraps, sandwiches, salad - I used to mix with hardboiled eggs celery and pickles and some dill. it's surprisingly versatile esp if you pair with veggies. or mix it into mac n cheese. for dairy free, frozen peas and tuna in pasta with some margarine and salt - pretty damn good.

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Grains based:

if you can afford plain yogurt, overnight oats or muesli is also incredibly filling. add dash of maple syrup or honey.

rice rice rice rice. use leftover chopped veggies and your cheap meat to make fried rice. eggs and rice in morning. rice with fish. rice with soy sauce. rice is the extender of meals, the filler of stomachs. bless rice.

get discount fruit from fruit stands or bruised fruit at the food bank, cut up the good parts and put em in a dish with some butter/oats/brown sugar mixture - filling and quick dessert.

***something to note is that most people's tolerance for specific foods will be tied to their genetic heritage and ancestry (mine is mostly German and Eastern European). if a lot of foods bother your stomach leaning into what your ancestors might have eaten is a good place to start. not a universal rule ofc

I have $24 to last me til Friday, what should I buy with it?

[morethansalad]

Dal Baati Fondue / Melt-in-Mouth Fried Dough with a Smoky Daal + Cheese Fondue & Chutneys (Vegan-Friendly)

[togetbetterblog]

Cycle syncing guidebook

@togetbetterblog

Interested in cycle syncing and living in accordance with your menstrual cycle, instead of fighting against it? Here are the basics of foods & optimal activities to help you reduce/manage PMS & hormonal fluctuations.

Personally this was the first bleed I’ve had where I haven’t had to take any OTC pain relief. Here’s what I followed:

Disclaimer: I am not a doctor, I can only say that eating this way has worked for me. these foods are only suggestions and should be part of a balanced diet. If you have any restrictive eating habits and you’ve found your way here - this is not a way to control or restrict your food further. You are doing ur body a disservice. Please choose recovery.

Follicular phase

13-14 days ᯓ★ Inner spring

Activity levels are rising, try jogging, hiking & flow yoga

Foods

oats, barely, broccoli, artichoke, carrot, romaine lettuce, peas, green beans, zucchini, avocado, lemon, lime, orange, plum, pomegranate, cherry, lychee

split peas, mung bean, brazil nut, cashews, pumpkin seeds, flax seeds, nut butter, olives, pickles, sauerkraut, kimchi, chicken eggs, clam, crab, trout

Ovulatory phase

3-4 days ᯓ★ Inner summertime

Activity levels are at an all time high. increased sex drive & sociability. Try out HIIT training, spin classes/kickboxing

Foods

Quinoa, asparagus, capsicum, brussel sprouts, dandelion, eggplant, spinach, tomato, apricot, cantaloupe, coconut, fig, guava, strawberry, raspberry

red lentil, almond, pecan, pistachio, sesame, sunflower seeds, lamb, salmon, tuna, shrimp, turmeric

Luteal phase

10-14 days ᯓ★ Inner autumn

Activity levels are starting to fall (like the leaves). You may start to feel more introverted. Pilates, strength training and flow yoga are all recommended during this time.

Foods

Brown rice, millet, cabbage, cauliflower, celery, cucumber, ginger, garlic, onion, pumpkin, sweet potato, watercress, apple, date, peach, pear, rasin, chickpeas, navy beans

pine nuts, walnuts, ssseame, sunflower, beef, turkey, cod, flounder, halibut, mint, peppermint, spirulina

Menstrual phase

3-7 days ᯓ★ Inner winter

Activity levels are at their lowest during this time. You may benefit from walks in nature, meditation and gentle yoga

Foods

Buckwheat, wild rice, beetroot, kale, kelp, mushroom, blackberry, blueberry, cranberry, watermelon, adzuki beans, kidney beans

chestnut, pumpkin seeds, flax seeds, duck, pork, catfish, clam, lobster, mussel, oyster, scallop, squid, miso, sea salt, liquid aminos

[sunalimerchant123]

High-Protein Indian Breakfast Ideas to Keep You Energized All Day

A protein-rich breakfast is crucial for fueling your body and mind, setting the tone for a productive day. For those who love the flavors of Indian cuisine, there are plenty of delicious and nutritious options to start your day right. This guide highlights a variety of Protein Rich Breakfast Indian dishes that not only satisfy your taste buds but also keep you energized throughout the day.

Why a High-Protein Breakfast is Essential

Protein is one of the most important macronutrients for the body. It supports muscle repair, boosts metabolism, and keeps you feeling full for longer. For breakfast, including protein can help stabilize your blood sugar levels, enhance focus, and provide sustained energy. Indian cuisine, with its diversity of ingredients and flavors, offers numerous ways to incorporate protein into your morning meal.

Top High-Protein Indian Breakfast Ideas

1. Moong Dal Chilla

Moong dal chilla is a savory pancake made from protein-packed moong dal (split green gram). It’s easy to prepare and highly nutritious. Pair it with mint chutney or yogurt for an added protein boost. For a twist, you can add finely chopped vegetables like spinach or carrots to the batter.

2. Sprout Salad with Boiled Eggs

Sprouts, such as mung beans or chickpeas, are excellent sources of protein and fiber. Combine them with boiled eggs for a wholesome, protein-rich breakfast. Add a dash of lemon juice and spices like black pepper or chaat masala for flavor.

3. Paneer Bhurji with Multigrain Toast

Paneer (Indian cottage cheese) is a high-protein ingredient that’s versatile and delicious. Paneer bhurji, made with scrambled paneer, onions, tomatoes, and spices, pairs perfectly with multigrain toast for a balanced and hearty breakfast.

4. Besan Cheela with Yogurt

Besan (gram flour) is another protein-rich ingredient used widely in Indian kitchens. Besan cheela is a quick and savory pancake that can be made in minutes. Serve it with a side of yogurt for an added protein punch.

5. Vegetable Upma with Peanuts

Upma, a South Indian staple made from semolina, can be turned into a high-protein dish by adding vegetables and peanuts. Peanuts not only enhance the taste but also add a good dose of protein and healthy fats.

6. Quinoa Idli

For a modern twist on a traditional favorite, try making idlis with quinoa. Quinoa is a complete protein and pairs well with coconut chutney and sambar. This variation offers all the taste of traditional idlis with an added nutritional boost.

7. Dalia (Broken Wheat) with Milk and Nuts

Dalia, or broken wheat, is a wholesome breakfast option. Cook it with milk and top it with almonds, walnuts, and chia seeds for a protein-rich and fiber-packed breakfast that’s perfect for busy mornings.

8. Egg Bhurji with Roti

Egg bhurji, or Indian-style scrambled eggs, is a quick and easy dish loaded with protein. Pair it with a whole wheat roti or multigrain paratha for a satisfying breakfast. You can add vegetables like capsicum or tomatoes to make it even more nutritious.

9. South Indian Adai

Adai is a protein-packed dosa made with a mixture of lentils and rice. This South Indian delicacy is filling and can be served with coconut chutney or a dollop of butter. Lentils like toor dal, moong dal, and chana dal in the batter make it a high-protein breakfast choice.

10. Greek Yogurt Parfait with Fruits and Nuts

For a fusion twist, create a parfait using Greek yogurt, fresh fruits like berries or bananas, and a sprinkle of nuts and seeds. Greek yogurt is a fantastic source of protein, and the fruits and nuts add essential vitamins and healthy fats.

Tips for a Protein-Rich Indian Breakfast

Incorporate Diverse Protein Sources: Use a mix of plant-based and animal-based proteins like lentils, paneer, eggs, and yogurt.

Opt for Whole Grains: Replace refined grains with whole grains like quinoa, dalia, or multigrain flour for added fiber and nutrients.

Don’t Skip Spices: Indian spices not only enhance flavor but also offer health benefits, like improved digestion and metabolism.

Balance Your Meal: Pair protein with healthy fats and complex carbohydrates for a well-rounded breakfast.

Conclusion

A Protein Rich Breakfast Indian not only provides essential nutrients but also keeps you energized and focused throughout the day. From traditional dishes like moong dal chilla and adai to modern twists like quinoa idli and Greek yogurt parfait, there’s something for everyone to enjoy. By incorporating these high-protein breakfast ideas into your routine, you can ensure a healthy and fulfilling start to your day.

So, the next time you’re planning your morning meal, try one of these delicious recipes and experience the benefits of a high-protein breakfast firsthand!

[global-research-report]

Pea Protein in Asia Pacific: Market Dynamics, Opportunities, and Future Outlook

The Asia Pacific pea protein market size was estimated at USD 588.1 million in 2023 and is expected to grow at a CAGR of 13.2% from 2024 to 2030. Increased consumer focus on fit and active lifestyle, substantial presence of the vegan population in India, and growing penetration of organized and e-retail are a few factors augmenting the growth of the market. Moreover, growing competition among processed food & beverage companies is driving them to incorporate novel or healthy ingredients in their product to appeal to health conscious consumer base.

The Asia Pacific pea protein market accounted for a share of 27.7% of the global pea protein market in 2023. Pea protein is a clean-label, plant-based, and lactose-free protein source, unlike whey and casein proteins. Therefore, the growing consumption of dietary supplements, as well as functional foods due to changing lifestyles, is likely to favor market growth in the coming years. Moreover, a positive outlook toward the dietary supplements market in China, India, and Japan is expected to remain a favorable factor for market growth over the forecast period.

Asia Pacific Pea Protein Market Segmentation Highlights

The pea protein isolates segment accounted for a revenue share of 49.9% in 2023. Pea protein isolates have good emulsification and non-allergic characteristics.

The other sources segment, including lentils, green peas, chickpeas, and fava beans, is expected to grow at a CAGR of 11.3% from 2024 to 2030.

The food & beverages segment dominated the market with a revenue share of 37.28% in 2023. Food & beverage manufacturers use pea protein as nutritional supplementsin energy drinks, fruit mixes, and bakery items. 

The dry pea protein segment accounted for a revenue share of 67.0% in 2023. The manufacturing of pea proteinthrough dry milling in combination with air classification helps retain the native functionality of protein ingredients.

Segments Covered in the Report

This report forecasts revenue growth at the regional and country levels and provides an analysis of the latest trends in each of the sub-segments from 2018 to 2030. For this study, Grand View Research has segmented the Asia Pacific pea protein market report based on product, form, source, application, and country:

Product Outlook (Revenue, USD Million, 2018 - 2030)

Isolates

Concentrates

Textured

Hydrolysates

Form Outlook (Revenue, USD Million, 2018 - 2030)

Dry

Wet

Source Outlook (Revenue, USD Million, 2018 - 2030)

Yellow Split Peas

Others

Application Outlook (Revenue, USD Million, 2018 - 2030)

Food & Beverages

Meat Substitutes

Bakery Goods

Dietary supplements

Beverages

Others

Personal Care & Cosmetics

Animal Feed

Others

Country Outlook (Revenue, USD Million, 2018 - 2030)

India

China

Japan

Australia & New Zealand

South Korea

Order a free sample PDF of the Asia Pacific Pea Protein Market Intelligence Study, published by Grand View Research.