Question:

I'm a young female adult and a vegetarian. I've only been a vegetarian for a bit more than 2 years and having problems with maintaining my protein and iron levels. Are there easy snacks/foods I can make for on the go that will keep my diet in balance?

Answer:

I understand your trouble! Here is a excerpt from my book, Meals That Heal inflammation that answers your question succinctly. It is important for vegetarians to get enough protein in order to manage carbohydrate cravings and build lean muscle. If you are chronically tired, you may want to ensure you are getting enough iron and vitamin B12; both are hard to get on a vegetarian diet and are critical nutrients for energy production, blood formation, optimal health.

When choosing vegetarian options, mix grains or nuts or seeds with legumes to ensure you get a complete variety of amino acids.
Legumes include beans, peas and lentils. There are many choices like navy, black, pinto and kidney beans as well as the lesser-known, but equally delicious and nutritious, fava and cranberry beans. In the pea family are split peas, lentils, chickpeas (garbanzo beans) and black-eyed peas. Legumes are often low in the amino acids tryptophan and methionine, so try to pair them with grains or seeds for a complete protein source.

Grains include buckwheat, quinoa, wild rice, brown rice, millet, teff and amaranth. Many grains are low in the amino acid lysine, except amaranth, which boasts 1 g of lysine per 100 g. Pair grains with legumes to complete the protein.

Nuts and Seeds can also be low in lysine. Almonds, cashews, pecans and walnuts can be added as a quick topper or added to a bean or legume recipe to complete the protein. Seeds include sunflower, chia, flax, hemp, sesame and pepitas (pumpkin seeds).

Try adding Spirulina to shakes or using vegetarian protein power that agrees with you.

Great vegetarian sources of iron include:

• Lentils, cooked 1 cup (250 mL) 6.6 mg
• Spinach, cooked 1 cup (250 mL) 6.4 mg
• Quinoa, cooked 1 cup (250 mL) 6.3 mg
• Tempeh 1 cup (250 mL) 4.8 mg
• Lima beans, cooked1 cup (250 mL) 4.4 mg
• Swiss chard, cooked 1 cup (250 mL) 4.0 mg
• Blackstrap molasses 1 tbsp (15 mL) 4.0 mg

Roasted Chickpeas

Toss a can of rinsed and drained chickpeas (garbanzo beans) with a bit of olive oil, salt, and a combination of spices (try Curry or Cajun seasoning). Bake in a single layer at 350 degrees Fahrenheit for about 45 minutes, or until light brown and crispy.