This dish combines quinoa and chickpeas, foods rich in fiber, protein, vitamins, and minerals.

Ingredients:

• 1 cup of quinoa (200 g)
• 2 glasses of water (500 ml)
• 1 ½ cups of boiled chickpeas (300 g)
• chopped fresh parsley (50 g)
• 1 ½ cups of chopped spinach (300 g)
• chopped fresh cilantro (50 g)
• chopped green onion (65 g)
• feta cheese (65 g)
• pumpkin seeds (to taste)

Ingredients for dressing:

• ¼ cup olive oil (40 ml)
• 4 tablespoons of lemon juice (40 ml)
• 2 tablespoons of tahini (30 g)
• 1 large chopped clove of garlic
• ½ teaspoon of fine sea salt
• freshly ground black pepper (to taste)

Instruction:

1. First, rinse the quinoa in a sieve.
2. Then pour it into a pot of water.
3. Cook on medium heat and then reduce the heat.
4. Cook for 15 minutes.
5. After that, remove from heat, cover, and let stand for 5 minutes.
6. Meanwhile, toast the pumpkin seeds for 3-5 minutes until golden brown.
7. Put them in a salad bowl and let them cool for a few minutes.

For the salad dressing:

1. Place all dressing ingredients in a small bowl.
2. Taste and add more salt or lemon if needed.
3. When the quinoa is ready, pour it into a large bowl and add the chickpeas, spinach, parsley, cilantro, green onions, feta cheese, and toasted seeds.
4. Pour the dressing over the salad and mix well.

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Protein is one of the most important parts of any diet. That is why it is very important to consume healthy protein foods. After all, protein is one of the main sources of energy for your body. It is also necessary for the functioning of several organ systems.

It is an important building block for a healthy metabolism and is also involved in building muscle mass.

Foods with a higher protein content will help you feel fuller for much longer, which helps you lose weight without starving yourself.

Protein foods are also important for beauty, as they help maintain healthy hair and skin.

The best part is that you can find it in many different foods, so it’s easy to add to your regular diet.

1. Cured ham

Cured ham is a great way to get protein, although it should be eaten in moderation.

It contains 21 g of protein per 100 g and less fat than other meat products.

2. Tuna

100 g of tuna has 21.5 g of protein, in addition to omega-3 fatty acids and minerals.

Adding it to your diet at least twice a week will help control appetite and support heart and muscle health.

3. Chicken breast

Chicken breast is a meat that can be a great addition to the diet.

It contains few calories and provides 22 g of protein per 100 g.

Although you can get your protein from any type of chicken, chicken breast is recommended because it contains less fat.

4. Soy

It contains more protein than any other legume, with 30g of protein per 100g.
However, it should be eaten in moderation and under the supervision of a nutritionist, as it is associated with thyroid problems.

5. Nuts

Almonds and other nuts are great choices for appetite control.

They contain 20 g of protein per 100 g and are also an important source of omega-3 fatty acids and antioxidants.

It can be eaten every day if the portion sizes are moderate.

It’s a great snack for those who want to lose a few pounds safely.

6. Gelatin

• Each 100g provides 84g of protein along with plenty of vitamins and minerals.
• Due to a large amount of protein, it is also found in food supplements.
• Best of all, it’s low in calories and helps strengthen muscles and joints.
  Gelatin can even be used topically to make hair or skin masks.

How often do you eat the listed protein foods? Protein is very important in your diet, so try to increase it and be sure to combine protein with other food groups and nutrients.

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Chia seeds are nothing but seeds of Spanish sage. The health benefits of these seeds have been repeatedly proven by scientists. A spoonful of seeds contains only 60 calories, they have no sugar, but there is protein and fats, so they perfectly saturate, charge with energy, help not to overeat. What else is so useful these tiny grains?

Cardiovascular Health

Chia seeds contain the beneficial Omega-3 and Omega-6 fatty acids, which improve heart health and help normalize blood pressure. As you know, eating sea fish, which contains these beneficial polyunsaturated fatty acids, can reduce the risks of cardiovascular diseases, hypertension, thrombosis, as well as heart attack and stroke. And the content of these fatty acids in chia seeds many times exceeds their content in fish.

Weightloss remedy

Chia seeds – an excellent tool that helps to improve metabolism and lose weight. They contain soluble fiber, which is capable of absorbing 12 times more water, as a result of which excess cholesterol and toxins are removed from the body, metabolism is accelerated and hunger is muffled. These magical “seeds of life” in the stomach turn into a gel, which slows down the conversion of carbohydrates into glucose and as a result prevents the formation of fat.

Immunity strengthening

Chia seeds, due to their useful composition, strengthen the immune system, have a preventive effect against various colds. They are even called analog pharmacy antibiotics, and they also help heal wounds. In addition, it is a source of calcium, for example, two tablespoons of seeds contain 6 times more calcium than a glass of milk.

Constipation prevention

Chia seeds have a beneficial effect on the entire digestive system, and all this is due to the content of soluble and insoluble fibers. They normalize the bowels, improve peristalsis and help to cope with constipation.

Additional energy

Chia seeds have been known for a very long time, but they became “fashionable” only a few years ago. The Mayan and Aztec tribes used them as stimulants of energy and endurance. These properties of chia seeds have been preserved so far; scientists argue that they are as effective as energy drinks.

Picture Credit: ValeriaJa

1. Protein for fetal development

It is important to combine the plant products properly to use the amino acid replenishment effect to increase the biological value of the protein contained in them. An example of good sets that provide the body with amino acids in quantities necessary for the construction of body proteins, are: porridge with mushrooms, cabbage with groats, pasta with mushrooms, vegetable stew with bread, beans with rice, potatoes with wheat and potato flour (dumplings).

2. Vitamin B12 for growing baby
B vitamins are very important during pregnancy because they allow for proper growth of the child and also prevent problems with the spine in the baby. Vegans may have trouble getting a proper dose of vitamin B12. Why? The best sources of vitamin B12 are milk, dairy products, meat, fish and eggs, that is products forbidden in the vegan diet. Some products for vegans are enriched with this vitamin, but it is best to talk with a doctor who will recommend appropriate supplements.

3. Irreplaceable iron
If you are pregnant, make sure that you supply the body with enough iron. Your body must produce more blood during this period to provide nutrients and oxygen to the growing baby. Meat and fish are the best sources of iron, so you must find equally valuable substitutes.

Legumes, nuts, dried fruit (especially apricots), quinoa, bulgur and some green leafy vegetables (kale, watercress) are the best vegan products rich in iron.

Iron is best absorbed in the presence of vitamin C. For this reason, you should eat the products mentioned above together with peppers, tomatoes, green vegetables and sip everything with a glass of orange juice.

4. Strong bones thanks to calcium and vitamin D
Your child’s skeletal system is shaped during pregnancy, so it is so important that you provide him with calcium and vitamin D, the basic building blocks of healthy bones. A lot of calcium contains milk and dairy products, which is why vegans have to look for their own sources of this mineral.

Good sources of vitamin D for vegans are mushrooms and vegetable fats (olive oil). You can also take advantage of products enriched with calcium, such as soy, rice or oat drinks. You will also find calcium in some nuts and seeds, so go for the brazil nuts, almonds, hazelnuts, sesame seeds. Add dried figs and kale to the daily menu.

Vitamin D deficiency is a very common problem because there are only a few natural sources of this vitamin. They are greasy fish, meat and eggs, so products are not suitable for vegans. If you want to make up shortages, go outside. Solar radiation provides the body with vitamin D, so try each day, from April to October, spend 20 minutes in the sun – provided that you do not use creams with protective filters.

All pregnant women (regardless of whether they are vegans or not), doctors recommend taking supplements with vitamin D.

A vegan diet can provide all the necessary nutrients, vitamins and minerals to the baby and the future mother. If you are a vegan, consult your doctor who will advise you on how your diet should look like and what supplements you should take during your pregnancy.

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