Top High-Protein Vegetarian BBQ Recipes- PART 1

Tofu Peanut Satay and Cucumber Kebabs 

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With tofu, peanuts, and coconut combined, I’ve come up with a refreshing summertime dish that pairs perfectly with tofu, cucumber ribbons, and mint. Slathering the skewers in the spicy satay sauce is a great way to make them taste incredible.

Contains:

Cut 1 block of firm tofu into your preferred shape and size

A long thin ribbon of a cucumber peeled | cut the cucumber into thin slices and don’t forget Capsicum!

Marinate the tofu as follows:

Peanut butter, 1 tablespoon

Add 3 tablespoons of tamari (or soy sauce)

2 Tablespoons sesame oil

A couple of tablespoons of maple syrup

1 clove garlic, chopped 

The Satay Sauce contains the following ingredients:

Coconut milk, 1/4 cup

Peanut butter, 3 tablespoons

Lime juice, 1 tbsp

Two tablespoons of soy sauce

2 teaspoons maple syrup

Garlic clove, 1 small clove

Ginger garlic paste, according to your taste

You can add a touch of hot sauce or a pinch of red pepper flakes if you like (optional)

Salt to taste

Follow these directions:

1. For 10-15 minutes, marinate the tofu in the marinade in a bowl.

2. In the meantime, thoroughly wash the cucumber off. From top to bottom, peel long, thin ribbons of carrot with a vegetable peeler. You should have a thin long cucumber strip. Snack on leftover cucumber sticks when you have leftover cucumbers.

3. Satay sauce is made by stirring together the ingredients.

4. Make skewers with the tofu marinated. Prepare wooden skewers by soaking them in water first.

5. You can lightly oil your skewers with a couple of teaspoons of coconut oil after placing them on your grill. 3-4 minutes on each side should be enough to brown the tofu.

6. The tofu cube should be removed from each skewer after it has cooked. Interchanging tofu and cucumber ribbons, begin threading cucumber ribbons. So that the cucumber can be threaded onto the Kebab, you will need to fold it back and forth several times.

7. Chop peanuts and drizzle sweet soy glaze over the salad. Alternatively, every Kebab can be dipped in satay sauce.

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The Gobi also known as  Cauliflower Kebabs with Sesame Seeds, Commonly known as the Gobi Manchurian

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Here’s a clever and delicious way to consume more cauliflower, a versatile and high-antioxidant veggie. These sticky, sweet, and spicy skewers require some prep work before hitting the grill, but the end result is definitely worth it. 

Twenty minutes are required for preparation

45 minutes to cook

Served in three to four portions

You’ll need:

Chopped Gobi also known as cauliflower, size it according to your choice, small, large Medium 

Marinade Gobi (Cauliflower) with:

Gluten-free flour

You will need one cup of dairy-free milk

One-fourth teaspoon of sea salt

Adding a pinch of pepper

A BBQ sauce is made from the following:

Crushed tomatoes peaure, one cup

Two tablespoons of molasses

Four teaspoons of soy sauce

smoked paprika

Add as much hot sauce as you wish (depending on your preference)

Approximately 1 teaspoon garlic powder

Salt as per your taste

As a topping:

Slice two green onions

Chopped Capsicum 

One-fourth cup of sesame seeds (this is Important)

Follow these Directions:

1. Put two baking sheets lined with parchment paper in the oven and preheat it to 400oF.

2. Prepare the Gobi  aka cauliflower by chopping it into desired pieces using the capsicum 

3. Whisk flour, milk, sea salt, and pepper together in a bowl.

4. Place the cauliflower florets on the baking sheet, coating each one in the flour mixture and not overcrowding. Bake for 20 minutes until the outside is crisp.

5. Meanwhile, make the BBQ sauce by combining all of the ingredients in a small saucepan. Bring it to a simmer and let cook for 15 minutes, stirring every so often, until it thickens.

6. Pour the BBQ sauce over the cauliflower and sprinkle it with sesame seeds after it has cooled. The sauce left over from the skewers can be served on the side.

7. Using a skewer, arrange three to four cauliflower florets. Make sure you soak wooden skewers before using them.

8. Make sure your grill is heated to medium and well oiled. The cauliflower only needs to be grilled 4 minutes per side, without covering.

9. Add chopped green onions and Dhaniya to meat after it has been grilled. Top with an extra sprinkle of sesame seeds, Peanut. Make sure you have extra BBQ sauce on hand.

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BEST THING ABOUT RECEPIES IS THAT YOU CAN ADD YOUR VERY OWN INGREDIANTS DO IT, SO BE CREATIVE AND EAT WELL.

Eat These 8 High-Protein Plant-Based Sources Right Now!

Your body requires nutrients to function effectively when you consume a balanced diet. You are more likely to become ill, infected, fatigued, and perform poorly without balanced nutrition.

Poor academic performance, growth and development problems, and frequent infections may result from children who do not consume enough healthy foods.

As well as developing unhealthy eating habits, they can carry them into adulthood.

Vegetables high in protein: Protein transports proteins like hemoglobin and oxygen to all body cells, or specialized proteins like vitamins and minerals to the body cells that need them.

In today’s article, we will be exploring a basic yet often overlooked food that we need in our diet. Here are eight vegetables that are simple to prepare.

Load up on essential nutrients to keep your body healthy. Protein is a nutrient that the body requires in abundance. In the human body, proteins play an important role as large, complex molecules. Each and every cell of your body needs it to remain healthy and strong. Your skin, hair, fingernails, bones, blood, and cartilage are all taken care of by this substance. The functioning of protein in our bodies can be explained as follows. Proteins: Why Do We Need Them? It is proteins that convey oxygen and vitamins to our cells through hemoglobin or specialized proteins that carry minerals and vitamins to cells that need them. What Are Protein’s Sources? In addition to eggs, poultry, milk, and fish, there are a few vegetables that are high in protein you should take notice of as well. 

There are some amazing plant-based proteins you ought to consider adding to your diet daily

1. Mushrooms

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The proteins in mushrooms are sufficient, but they do not contain complete molecules of protein. As a result, their bodies are deprived of amino acids they cannot produce on their own. Combining mushrooms with foods that provide the missing amino acids can make mushrooms a complete protein source. To make it a complete protein and healthy meal, you can mix mushrooms with broccoli or even corn.

2. Broccoli

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In spite of its low-calorie content and low-fat content, broccoli provides an adequate amount of protein. Healthy bodies benefit from its nutrient-rich ingredients, such as vitamins, minerals, and antioxidants.

3. Peas

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Peas provide a substantial amount of fiber and vegetarian protein. As a matter of fact, these little treats are fat-free and cholesterol-free. You need to incorporate peas into your diet if you haven’t done so already. All good things taste better with peas in them! In addition to pea protein supplements, there are many others available on the market. 

4. Chickpeas also known as Garbanzo Beans

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The amount of protein in one cup (boiled from dried) is 14.53 grams

Hummus’ main component is chickpeas, also known as garbanzo beans. They work well in a variety of dishes due to their mild flavor and nutty taste.

Use chickpeas in curries, soups, and vegetable bowls as a snack or as a staple in your cooking.

5. Lentils 

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Legumes are legumes such as lentils. These tiny legumes are red, brown, black, and green in color, grow in pods, and resemble tiny beans. Protein and fiber are also abundant in them.

For the vast majority of people around the world, lentils are an affordable source of high-quality protein because of their speed and ease of preparation.

6. Asparagus

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 The vegetable asparagus has a high nutrient content and is one of the richest sources of protein. It also contains copper, manganese, phosphorus, magnesium, and B vitamins. In addition to grilling, boiling, steaming, and pan-frying asparagus, it can also be steamed.

7. Kidney Beans Also known as Rajma

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Known for their distinctive colors, kidney beans are a variety of the common bean (Phaseolus vulgaris), a bean native to Central America and Mexico.

Common beans are a major source of protein and a major food crop around the world.

Cooked kidney beans are commonly served as side dishes in various traditional dishes. Raw or improperly prepared kidney beans can be unhealthy for a diet that’s well balanced 

There are many colors and patterns to choose from, including white, cream, black, red, purple, spotted, striped, and mottled.

8. Spinach 

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The superfood spinach is packed with nutrients. Nutritious, low-calorie, and packed with tons of nutrients. It is important to eat dark, leafy greens such as spinach to keep your skin, hair, and bones healthy. As well as providing protein, iron, vitamins, and minerals, they contain a variety of nutrients.

People with diabetes may benefit from consuming spinach because it decreases their risk of cancer and improves their bone health, as well as providing a range of minerals and vitamins.

Many cultures throughout history have used spinach as a food product. This includes cultures of the Mediterranean, Middle-East, and South-East Asia. Due to its ease of preparation and low cost, it can easily be incorporated into a variety of diets.

Top 10 High-fiber Foods And Its Benefits

Fiber- A fiber-rich food (grains, fruits, vegetables, nuts, and beans) is one that cannot be digested by our bodies. The fiber in this food helps keep your gut healthy, flushes out cholesterol and carcinogens, and prevents constipation.

1. Ragi 

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Fiber- A fiber-rich food (grains, fruits, vegetables, nuts, and beans) is one that cannot be digested by our bodies. The fiber in this food helps keep your gut healthy, flushes out cholesterol and carcinogens, and prevents constipation.

The southern Indian country of India, along with many African countries, consumes a lot of finger millet or ragi. For weight loss, it is thought to be a wonder grain.

2. Whole Grains

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Medicinal grains, including whole grains found in bread, pasta, brown rice, and oatmeal, are a great source of fiber. One thing to watch out for: by law, whole grains have to appear as the first ingredient on a food package to qualify as a whole grain.

3. Green Beans

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Soups, stews, and salads made with lentils and beans can easily add fiber to your diet. There are some beans that are even great fiber snacks, such as edamame (which is a steamed soybean). Half a cup of shelled edamame provides 9 grams of fiber. Wouldn’t that be nice? There are many sources of protein in all of those, as well. Some bakers have started using beans or bean flours as well, which research has shown is still possible to bake high-quality cakes.

4. Broccoli

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Often categorized as a fiber veggie, this veggie can be overlooked. Due to its cruciferous nature, it is rich in many nutrients, as well as fiber. Brassicas are related to cauliflower, cabbage, and kale. Studies have shown that broccoli’s 5 grams of fiber per cup can positively support the bacteria in the gut, which may help your gut stay healthy and balanced. Five grams of fiber in one cup of broccoli has been found to positively affect gut bacteria, putting you on the right path to gut health.

5. Berries

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Berry fruits are known for their antioxidant properties, but they also contain fiber. You can get almost 4 grams of fiber from a single cup of fresh blueberries, and almost the same amount of fiber from a single cup of frozen unsweetened blueberries. Also great sources of fiber are blackberries, strawberries, and raspberries. Moreover, berries provide many health benefits, including low-calorie cooking.

6. Avocados

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It’s a delicious and versatile fruit that goes great with toast, salads, entrees, eggs, and even though avocados are often praised for their rich fat content, they also contain 10 grams of fiber (just think how much fiber is in guacamole).

 The high fibre content and calcium content of this food make it extremely nutritious. People who suffer from diabetes are thought of as being helped by it the most.

7. Apples

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Apples can boost fiber intake, which is good for your heart. An apple has about 4 grams of fiber in a serving. This amount can lower cholesterol and protect arteries. And of course, they make tasty snacks.

8. Dried Fruits

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Constipation sufferers should consider dried fruit like prunes, figs, and dates to boost their fiber intake considerably. Sugars contained in these fruits, such as sorbitol, can help the bowels to work better and aid in comfort. You will feel better after you have digested a small serving before nibbling on too many. Too many can cause cramps or diarrhea. So begin with a small serving and see how you feel once you have digested them.

9. Potatoes

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One small potato, with its skin, can contain more than three grams of fiber; even a plain white potato provides lots of fiber. In addition to running in the wrong crowds, the veggie often finds itself surrounded by fries and chips. The benefits of potatoes can be greatly enhanced when they are not fried in oil and salted. As an added bonus, potatoes contain fiber that assists in protecting the intestinal wall from potentially harmful chemicals found in some foods and drinks

10. Nuts

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In addition to their high protein and fat content, nuts also offer fiber in high amounts. Almonds and sunflower seeds have more than 3 grams per serving. Women should consume 25 grams of fiber every day, and men should consume 38 grams per day, according to the FDA. Even nut butter can provide nutritious benefits when made with nuts that are dry-roasted (instead of ready-to-eat varieties that are usually cooked in oils) and cooked in low temperatures.

VEGAN FOOD RECIPES:

Eating habits tells a lot about you and the people you live with, because if you care for yourself 100% you’ll be taking care of your surroundings as well, vegan food is not just some veggies but it’s a blend of several other nutrition packed dishes in one.  With everyone fighting obesity and trying to stay fit and eat healthy, it’s hard to maintain our food habits with daily life choices. These are some of the dishes you can try on your own. Best part of it you can choose ingredients of your own.

• The Poke bowl

These bowls are named Poke bowls because we can choose our own ingredients and are filled with ingredients rich in vitamins, low in calories, and full of protein it doesn’t take much time either.

These bowls are named Poke bowls because we can choose our own ingredients and are filled with ingredients rich in vitamins, low in calories, and full of protein it doesn’t take much time either.

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INGRIDIENTS: Tofu or Paneer, Mushrooms, Nori seeds, Tomato, Capsicum (red, yellow or green any of your choice),Broccoli,  brown rice or white (your choice), tempeh (soy) and Edamame (immature soybeans).

Cauliflower with rice and sushi rolls (avocado + fruit):

often when it comes to sushi we think it takes years of practice to make one or only selected restaurants make some. So problem is basically solved with homemade veg-sushi rolls.

often when it comes to sushi we think it takes years of practice to make one or only selected restaurants make some. So problem is basically solved with homemade veg-sushi rolls.

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INGREDIENTS: Avocado( is one of the most nutritious  sliced cauliflower, carrots, any fruit, rice, “nori wraps” or people can add dough which is easily available to make chapatti or roti. These sushi rolls can be used with different fruits and if avocado is not available then people can use kiwi or pineapple as a substitute.

EATING HABITS & CHOICES

Vegan diet is full of vitamins, fiber, unsaturated fat etc, which acts as a shield and helps us from various diseases, and also helps in stabilizing blood pressure and keep us thin.

• A vegetarian food help in lowering body fat as well as helps us to lower the fear of obese.
• It reduces the risk of food poisoning.
• Food is mostly available in markets and is lower in price.
• As people nowadays have diabetic problems and has no age group, several vegetarian food controls and helps in preventing diabetes.

For main grocery shopping we can always buys veggies straight from the market or from the farmers who are mainly found in Bazaars as they provide fresh and cost effect goods.