IF SOMEONE SAYS INDIAN FOOD IS LOW IN PROTEIN AND HIGH IN CARBS. SHOW THEM THIS ANSWER.
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These food options are traditional, time tested, easy to prepare and also tasty.
Moong dal dosa
Moong dal gives a whooping 24 grams of protein along with most needed micro nutrients. High in fibre.
Preparation: Soak moong dal over night, grind it into a batter like consistency and make dosas. Simple.
Black gram with palm jaggery
Black gram has 25 grams of protein, with good amount of copper and other essential minerals.
Palm jaggery is cooling, high in micro nutrients and iron.
Preparation: Soak black gram overnight, pressure cook in the morning, dissolve palm jaggery in warm water to make it a syrup, add cooked black gram to palm jaggery syrup, add grated coconut to taste.
Sattu (aka) Roasted Bengal gram:
With 19 grams of protein, high fibre and high mineral content, this ready to eat super food is nothing short of a miracle.
Preparation: Boil it in water, let it cool, add some curd,mint leaves and have it, or else, add some jaggery, ghee, and roll it into laddoos. Can be had as a mid day snack.
Ghee contains all essential fats, without which fat soluble vitamins will not be of much use.
BAJRA:
Bajra with substantial amount of potassium and 13 grams of protein with high fibre, is great to lose weight and pack muscles.
Preparation: Swap wheat for bajra while making rotis.
Ragi:
People in Uganda and southern Sudan have healthy, strapping physiques despite eating just one meal a day, and attributes this to finger millet aka ragi. Ragi contains 9 grams of protein and contains very rare amino acids, and has loads of calcium.
Other mentions are:
Panner
Jackfruits
Chick peas
Almonds
Peanuts
Building a healthy body is much more than just high protein diet, it is about a complete meal and balanced diet. A complete meal is time tested, tasty and nutritious.
I see lot of gym goers eating foods that are bland in taste such as boiled chicken with a pinch of salt and turmeric or plain boiled eggs or loads of milk, which makes them bloated after all most of Asians are lactose intolerant, even if we don't know it.
If protein is important to build muscles, the body needs carbs for the process of building muscles and also to replenish the glycogen reserves after a workout, it needs fats to metabolise fat soluble vitamins and minerals, it needs vitamins for proper functioning, it needs minerals such as calcium for repair, and improve bone density. So just don't go by fancy diets which you cannot continue for your entire life.
Let's go about a typical day
Soaked almonds on waking up
Moong dal dosa with chutney of your choice for breakfast
Sattu laddoos as mid day snack
Rice,dal, chick peas, freshly cooked green vegetables, curd,for lunch
Roasted peanuts as evening snack, a seasonal fruit
Bajra rotis with panner gravy for dinner
A glass of milk with turmeric and jaggery powder before bed
Congrats you have got an excess of 100 grams of protein from your diet, enough for a male weighing 70 kgs to pack serious muscles.
Doesn't this diet seem do-able? It is not only do-able, but also affordable, tasty, health, good for all ages, vegan, can be made at home, office goers, students can follow it,above all no side effects as it is time tested.
For healthy receipes watch
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