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A nutritious and balanced diet consists of the right portions of essential nutrients that the body needs for healthy functioning, development and repair. One must consume foods that deliver on carbohydrates, fats, proteins, vitamins, minerals, fibre and of course, water. Proteins in particular, when consumed in the right amount, are necessary for the proper functioning, repair and development of enzymes, haemoglobin, antibodies, myoglobin and elastin, bones, hormones and keratin, which translates into healthy blood, bones, muscles, skin and overall physiological functioning.
While it is easy to follow a balanced diet for those who consume meat, it is challenging for vegetarians to obtain protein-rich foods. Fret not; here are some foods that deliver high protein content with most of the essential amino acids that your body requires.

1. Greek Yogurt
While dairy products in general are good sources of protein, Greek yogurt goes one step ahead to be a protein powerhouse, containing twice the protein and half the sugar and carbohydrate content of regular yogurt. This thicker, strained variety of yogurt contains the roughly same amount of protein as a three-ounce portion of lean meat. Opt for organic Greek yogurt whenever possible; research shows that organic milk contains omega-3 fatty acids. Plain Greek yogurt is preferable; sweeten it with fruit or a natural sweetener like honey.

2. Lentils
Lentils are an excellent source of folate, a nutrient important for nervous system and heart health. One cup of lentils can provide roughly 18 grams of protein. Moreover, lentils are high in fibre content; thereby aiding in digestion and high in potassium for a healthy heart. Consume lentils with rice or other grains to supplement your daily protein needs.

3. Nuts and Nut Butters
An assortment of nuts like walnuts, almonds, cashews, and peanuts provide a quick protein boost. Nut butters are also good sources of monounsaturated fat, which help lower bad cholesterol (LDL) levels. Almonds in particular, work well with salads and other foods and are less allergenic compared to peanuts.

4. Vegetables
There is nothing better than a bowl of healthy greens to give you that nutritious punch! A cup of cooked spinach can provide as much as 7 grams of protein, while a cup of French beans can deliver about 13 grams. A cup of boiled peas can give you about 9 grams of protein, and about two cups of cooked kale give about 5 grams.

5. Quinoa
A superb source of non-animal protein, it works as a complete protein source, meaning that it contains all the 9 essential amino acids that are required for the functioning and health of the human body. Moreover, quinoa is a gluten-free food source, for those with Celiac disease. One cup of cooked quinoa provides around 8 grams of protein – more than an egg! Additionally, quinoa contains high amounts of iron and magnesium. Add to cold salads or as an accompaniment to your grilled foods. Quinoa is also a great substitute for rice.

6. Spirulina
This powerhouse of protein is made up of 65% to 71% complete protein as compared to beef, which is only 22%! Additionally, spirulina is a great source of vital amino acids and minerals that can be assimilated by the body with ease. Consume about two tablespoons of spirulina as a protein substitute for a meal, and you’re good to go!

7. Hemp
Another source of complete protein, hemp is sold as an alternative to dairy, or in the form of seeds. Moreover, the fatty acids in hemp milk and hemp seeds work to boost the immune system, thus keeping diseases at bay.

8. Chia Seeds
An ounce-serving of chia seeds provides around 4 grams of protein. Chia seeds are also an amazing source of dietary fibre, working to keep you feeling full so that you don’t binge-eat! They provide approximately 18% of the daily calcium requirement – that is thrice as much as milk! Add a tablespoon of chia seeds to your food to enjoy the several health benefits they bring to the table.

9. Soy
Soya beans are super-rich sources of protein, vitamins, minerals and insoluble fibre. The phytosterols in soya beans function in such a way that they inhibit the absorption of cholesterol by blocking absorption sites, making them perfect foods for those with high-cholesterol and related conditions.
Other protein-rich vegetarian foods include tempeh which is derived from soya-bean, and seitan which is derived from wheat gluten, cottage cheese (paneer), black beans, green peas and wheat-germ. Remember to include ample amounts of carbs, fat and other nutrient-rich foods to complement the protein-rich vegetarian foods, so that you and your family enjoy the health benefits of a well-balanced diet.

Veg-centric gastronomy is up-and-coming as the most important macro trend. And, mind you, this is not a short-lived one. For those who have adopted a vegan lifestyle, food prepared with plants is undoubtedly above and beyond a ‘trend’. It is, in fact, a part of an elementary attitude.
While innovative international tastes and cooking styles are diversifying the interest, Indian food is unmistakably the star at present. This has been portrayed by the craving for regional cooking styles popularized by several TV shows including foreign chefs visiting both the niche and popular restaurants in India.
Some of the vegetarian food trends to watch out for:

The rise of ready-to-cook as well as readymade products
Once ordering food from restaurants to relax after a long day’s work was in vogue. Nowadays people have become more health conscious and hence they like to eat fresh and healthy. Thus shopping for groceries from stores to prepare food at home has become a very interesting alternative. Thanks to many cookery shows, cooking is seen as a stress reliever. Husbands and other men of the house are taking to cooking with renewed interest.

Ancient grains get a facelift
Whole-grains have retained their popularity. The grains that are beneficial for health are sorghum, amaranth, buckwheat, bulgur, farro, quinoa, millet, kamut, etc. However, they have received a facelift to their image, thanks to popular chefs using them in a variety of combinations to make exotic dishes served as delicacies in famous Hotels and restaurants.

A bite off for health
Since people are becoming more health conscious, they have started adding ingredients that provide additional health benefits. Cool juices, chia seeds, amaranth, quinoa and goji berries are slowly but surely taking over as nourishment foods. Also, diets that have low calories but are high in fiber as well as rich in Omega 3 unsaturated fats and organic components will top the list of nutritionists.

The repackaging of Indian food items
One of the predicted biggest food trends in 2016 is going to be the repackaged Indian food. Even as this style has been the trend for the last couple of years, 2016 is predicted to be the year it actually surfaces to the top. The normal drift of tomato-onion gravy or even gravy made from cashew will be re-packed and dished out in a special way.

Moringa, once again
The modest munaga, murungakai, or moringa as the West recognizes it, is all set to turn out to be the salute of 2016. From natural stores in London to normal food shops in New York City, moringa leaves as well as pods are extremely popular. Sambar-cherishing Indians realize this is a staple fixing in it and veggie loving Bengalis adore their Sojne Data Dal; however what we don’t know is that its fragrant seeds and tart leaves are overflowing with vitamins. Moringa has more Vitamin C stuffed in it than an orange, more calcium than in a glass of milk, and additional vitamin A than carrots.

The rise of the organic food
The organic produce is one of the most visible trends for the past four years and it will continue to see the rise in future also. People are becoming more and more aware of the way food is produced and are ready to pay a premium for non-toxic food. Organic food is devoid of chemicals, artificial pesticides, and artificial fertilizers. Organic products are healthier, rich in nutrition, safe to consume by people of all ages including children. With more and more farmers going in for organic produce, the prices of these products are likely to fall in future due to the increase in supply. This is because many producers are moving to organic cultivation due to the ever increasing global demand for the same.

From many simple things that are always a part of Indian kitchens, Besan is one of the things that is usually underutilized as many are not aware of its benefits other than the grand ma’s old trick for bright skin.
Besan, which is also known as gram flour, is widely used in cooking.Besides the use of Besan for lip smacking pakoras, it has vast number of benefits which are overlooked by many. The flour, made out of Grams , is rich in fiber and nutrients. Reputed chefs are switching from Wheat Flour to Besan due to its versatile nature and its ability to blend with anything due to its nutty taste. If one is looking for a substitute of high carb wheat, gluten free flour, or even if you are weight conscious, Besan flour is the product which can stand all the qualities. One cup of chickpeas helps the body with 20% of the daily protein needs. While everyone knows the wonders besan can do to your skin right from brightening to firming as it is a traditional beauty secret, let us unravel the healthy benefits of gram flour:

1.  Battle with skin allergies:
If you are allergic to gluten, then Besan is highly nutritious substitute. Besides, Besan helps to fight allergic reactions due to its non gluten nature.

2. Keep away from breast cancer:
With the presence phytochemical called Saponins in the flour, which can work towards cell reinforcements, Besan brings down the risk of bosom tumour. Battling against osteoporosis, and lowering hot flushes during post-menopausal phase among women, it helps in prevention of breast cancer.

3. Fight frailty:
As the gram flour is rich in iron, it is a perfect substance to fight iron related pallor or inadequacies of iron in the body. In addition to that, Besan contains folate, a substance whose lack brings weakness. So supplanting your regular flour with Besan will help you fight body weaknesses.

4. No Anaemia related worries:
Low iron in body leads to Anaemia. However, Besan can help to keep your iron levels in tact as it is rich in iron. It further helps in fighting fatigue and keeping weight under control.

5. Happy and healthy heart:
With high soluble fiber content in Besan, it helps heart to remain strong and healthy. Experts say that doctors and surgeons have been recommending the use of gram flour over any other flour for a healthy heart.

6. Fitness freaks swear by it:
Owing to its low glycemic content, and less calorie count when compared to other flours, Besan is highly suitable for the fitness purpose. As it is high in dietary fibers, it keeps you full for a longer time. Swap your regular flour with besan and see the difference.

7. Happy and healthy heart:
Trans fats can expand your cholesterol and can bring adverse effects to your cardiovascular system. However, With absence of trans fats and presence of sound fats, Besan works as a regulator of circulatory stress and helps to lower the cholesterol levels.

8. Happy and healthy heart:
The low glycemic index makes Besan an ideal substance for diabetics. Replacing rice or even wheat can be good for diabetics.

9. Happy and healthy heart:
People suspected or suffering with celiac disease should switch to Besan as they cannot digest gluten containing foods. The presence of gluten in such patients triggers their immune system and damages small intestine villi. As a result, absorption of nutrients becomes low and patients become malnourished. This can lead to unwanted weight loss, fatigue and anaemia. In such cases a gluten free diet and opting for Besan is a healthy choice. Besan also is a good substance for those identified with dermatitis herpetiformis, ADHD, multiple sclerosis, autoimmune disorders, autism spectrum disorders and a few more behavioral problems.

10. Happy and healthy heart:
There are times when you are “not in the mood,” and anxiety takes over or even if you are not filling full with what you eat, all you need to do it include gram flour to your diet. The high presence of Vitamin B6 aides in synthesis of serotonin, a neurotransmitter. Serotonin helps with mood swings and keeps you full for a longer time. Besides the beauty routines you follow traditionally, add besan to your diet and see the difference.