It is a misconception that vegetarians do not get the adequate amount of proteins from a vegetarian diet. This concept is false. Vegetarians who consume eggs as well as dairy products like milk, curds, cheese and butter are called as ovo-lacto-vegetarians. Vegetarians who eat only dairy products are called as lacto-vegetarians. Dairy products like milk, butter and cheese contain lot of proteins. Lacto vegetarians get their supply of proteins from dairy products.
It is true that people consume too much of protein. They consume excess proteins that are needed by the body. An American eats about two times the recommended protein required by the body. Excess proteins consumed could do more harm than good. It could lead to health problems. Excess proteins could lead to a condition known as osteoporosis. This is a condition where the bones get brittle due to loss of calcium. Most of the foods which contain high proteins also are rich in fats as well. It has now been proved that a low protein diet is healthy for the body. Women are recommended about 50 grams of proteins and men are recommended about 63 grams of protein.
Eggs, curds, yogurt, cheese, nuts soy milk contain enough proteins. Some cereals, breads and vegetables contain very less amount of proteins.
It was previously thought that vegetarians do not get the requisite supply of proteins. But now the notion has changed. In the past it was believed that animal products could provide the necessary amino acids. These amino acids are very useful for humans. Previously, vegetarians used to find it very difficult in planning their meals and combining the necessary protein based ingredients so that they could derive the right proportion or what we term as ‘complete’ proteins.
It has been proven that all plants contain the necessary amino acids required by humans. Some plant foods have more quantity of amino acids while some have a little less. But the fact is that during the course of your day, you eat different types of food which could supply you the protein for the day.
Below are some of the protein rich recipes:
13 Bean soup:
Some of the ingredients which are required for making this tasty soup are 13 bean mixture (you could procure it from the grocery store), one big white onion(you need to chop these onions), one teaspoon or garlic (chop into fine pieces), some salt to taste .
The method of preparing this soup is as follows:
Soak the beans the previous night. Keep it in a pot filled with water. Add some garlic, onions and salt to taste. Boil it and keep the gas in sim position. You could also pressure cook it for about one and half hours till the beans are cooked and become soft.
Black Bean Casserole
The ingredients required for making this dish are 2 cans of black beans. The beans have to be drained well. You need one cup of celery (chopped), one can of tomato sauce or puree, some pepper, and half a cup of cheddar cheese.
Place all the ingredients in the microwave setting the oven to 375. Later pour into a casserole dish and bake it for about 50 minutes. Garnish with some shredded cheese.
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