10 best Vegetarian and Gluten free protein powerhouse for pregnant women
Pregnancy calls for a lot of protein in the diet . While animal protein is easily available , the options for healthy sources of good vegetarian protein is not that many.
As you move to your third trimester your requirement for extra protein increases twofolds .Now you will require more than 71 gm of protein against 41 gm of gm of daily requirement. This is not any easy feat for a vegetarian but entirely possible. Also here are 5 great powerhouse of protein food which can be made easily. As third trimester approaches we generally feel to be tired to cook an elaborate tasty meal. the craving goes on but we have to be cautious about the food as we cannot have all the fatty packaged food for the benefit of baby growth and the gestational diabetes.
Here are some wonderful snacks which are delicious and the easy to make. All the more protein from would not make you all the more constipated which is the generally plagues at this stage. We will bring you ten wonderful sources of vegetarian protein in the next few days .
So here are 3 simple recipes of the chickpeas which you can enjoy almost any time of the day.
Mix the chickpeas, garlic and onion and salt and coriander green chillies in a bowl with little bit of oil and then in the food grinder with 1 tablespoon of water. Just make it to the amount that it is a bit granular. After that take it in a mixing bowl and add the rice flour little bit of salt and mix it thoroughly and make it a ½ inch patties. I would make around 8 patties.
After that refrigerate the patties in the covered tray it for atleast an hour. You can keep there refrigerated for at least a week.
Take it out for 5 minutes before frying. Heat the oil in the skillet and fry it till golden brown on both sides.
2 .Chickpeas salad
Drain the chickpeas and pressure cook with a little bit of salt and oil it until it is soft .
Take it out and cool for some time . After that chop the onion finely and also the parsley. Chop the tomato into small cubes Mix the chaat masala lemon juice and black pepper in a mixing bowl along with the chickpeas. Also crumble the cottage cheese or feta cheese on top of the salad. Snack is ready prepared.
3. Roasted chickpeas
1 cup of cooked chickpeas ( or canned 1 tin)
2 paprika powder ½ teaspoon
3 Cumin powder1/2 teaspoon
4 Garlic powder1/2 teaspoon(optional)
5 salt 1 teaspoon
6 1 teaspoon of olive oil or just oil to drizzle.
If it is dried chickpeas then soak it overnight and pressure cook it soft. After that drain it and let it dry for sometime or just rub with the kitchen paper towel. If using canned chickpeas then just drain and rub it thoroughly with the kitchen paper towel to soak the water. Meanwhile preheat the oven for 10 minutes for 200C /400F .
Now mix all the powders and the chickpeas with the oil . Baking sheet or u can put aluminium foil on the baking sheet to make your job easy. Evenly spread the chickpeas on the tray and roast it for 15 mins and then turn over the chickpeas and roast for another 10/15 mins. In between check to see whether it is turning very hard.Take it out and keep it in airtight container for a maximum shelf life of 2 days.
If using the microwave put in a microwave proof bowl and with 80 percent power roast it for 10 mins flip it and microwave it for 10 more minutes.
A great snack which you can carry to office.
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For those of us who has a sweet tooth, which can be normal during these months. The day looks incomplete without a splurge in sweets.But another important rider comes with it is the sweet which you buy has huge amount of sugar which could lead to diabetes .An unwelcome complication for you and your unborn baby. So do not restrict yourself in sweet but make yourself something which can satisfy your cravings and well as serve the purpose of protein intake. Cottage cheese can be your friendly food. 100 grams of cottage cheese has around 11 grams of protein and a huge amount of calcium in it. For the preparation of cottage cheese cocoa balls you need the following ingredient.
Boil the milk and add one 1 medium size lemon/calcium carbonate powder and boil for about 2 minutes after adding it. Let it settle for 5 mins. Then u can strain the water from the cottage cheese with the muslin cloth or simple a tea strainer. Keep the cottage cheese in the cloth for about 1 hr and hang it if possible to take out the excess water. Lightly squeeze the water. After that take out the cottage cheese add sugar cocoa powder sugar cinnamon powder into it and knead till it is fine and roll into small balls. Grease the steel container witha bit of butter of ghee.Now place the cottage cheese balls in the steel container and close the lid tightly. Add 1 cup of water in the cooker and place the container inside the cooker and cover it with the cooker lid. Please do not put the cooker vent. Keep it in a low flame for about 10 to 15 minutes. Take out the container and let it cool. Keep it refrigerated in a tight container for about 3 to 4 days. This is our nutritional attempt to sweet binge during third trimester.
Alternatively if you want a more tastier and have a fascination for baking go ahead. For baking you need the following:
A baking tray greased with 1 tablespoon of ghee/ butter
Preheat the oven to 180 centigrade for 10 mins and bake it for another 10 minutes for the same. Cool it and your sweet is ready.
Fun healthy crackers
In the frying pan roast the almond for 5 minutes.Cool it off and grind it finely. Now mix the almond powder kuttu atta rock salt , baking powder and 2 tablespoon of oil and finely chopped almond together. Add water to make a thick consistency.
Preheat the oven to 350 f or 180 c for 10 mins. After that put baking paper add some bajra powder on the baking sheet. Some oil in case of banana leaf. Pour the mixture in the tray and around 20 minutes. Take it out to cool for 5 minutes. Place it on the kitchen board and with a knife just cut squares or diamond shape which ever you feel like.
Microwave Oven cooking
In microwave oven you can cook in 700 W for 30 seconds and then another 20 second.
You can refrigerate it for a week.
A mix of nuts
Pregnant and vegetarian; worried about your food quality. Nuts are the most healthiest and easiest way to bridge any gap of calorie intake of protein and vitamins and minerals. A mixed bag of 3 nuts accompanied by raisin or apricot can be of healthiest munching with a powerhouse of protein and without any oils. Some studies even suggest that nut may make your child less likely to develop an allergy related to nuts.
One ounce means about 7 shelled walnuts, or 14 walnut halves. It is an amazing plant based source of omega 3 fatty acid which helps in the development of baby brain. So you can never feel guilty if you are on vegan diet and not eating fish or egg. This is the complete answer to your omega 3 enriched food. The old saying of walnut is a human brain shape with wrinkles may be a joke but in reality it has a great important connection. It contains around 2.5 grams of omega 3 fatty acid or (Alpha Linolenic Acid)
In addition to it, walnuts are simply packed with tons of healthful nutrients that will nourish your body and encourage the health and development of your growing baby. A protein of 4 gms approximately for 1 ounce of walnut. Another thing to keep in your mind is do not deskin your walnut . Moreover walnut have a large amount of oil in them, they tend to spoil easily. Do not keep them at room temperature. Please refrigerate them.
contain some important nutrients you need to support a healthy pregnancy. One ounce of raw almonds servings supply the following main nutrient mainly beneficial for your baby.
Calcium : 75 mg; for proper formation of your baby's bones and teeth.
Folic Acid :14 mg a nutrient that helps prevent birth defects.
Protein :6gms which is necessary for the development of baby at third trimester.
Fibre: 3.5 gms is of great relief when you may be at the height of constipation during trimester.
Cashew Nuts: 1 oz. of roasted cashew nuts contains around 4 to 5 gms of protein. But eat sparing as the saturated fat content of cashew is more than the others.
Raisin: It contains phytonutrients and contain significant amounts of vitamin-A, A-Beta Carotene and A-Carotenoid, all of which are essential for good ocular health of the fetus. And also an excellent fiber contain for constipation reliever. As it rich in glucose so a instant energy booster for the fatigue during pregnancy.
For the mix bag of these nuts.
Mix in an keep it in a ziplock small container in your purse or at home. You can enjoy the healthy snack whenever you feel hungry.