Legumes include food such as kidney beans, peas, lentils, soya, and haricot among others. Legumes provide about 8 grams of protein per half cup of legume. Two or more servings a day of legumes provide a good source of fiber, iron, zinc, calcium as well as vitamins.
Nuts include pecan nuts, walnuts, brazil nuts, hazel nuts, walnuts, macadamia nuts, pistaccio nuts and cashew nuts (amongst others). Nuts are generally nutritious and healthy as they are packed full of protein, vitamins, minerals, fiber and other chemicals that prevent cancer and heart disease. Nuts are an extremely satisfying source of food that healthy fats and amino acids.
Seeds include pumpkin seeds, sesame seeds, flax seeds, sunflower seeds and poppy seeds (amongst others). Seeds provide a great way of adding vitamins, fiber, minerals and essential fatty acids (such as omega 3 and omega 6) to one’s diet. They contain plant sterols that are believed to help keep cholesterol levels in check and bring down the risk of cancer.
Textured Vegetable Protein (TVP) is also popularly known as textured soy protein, soya chunks or soy meat. TVP is a defatted soy flour product - a by-product from extracting soybean oil. It can acts as a meat substitute in many dishes and provides vegetarians with an alternative protein source that is much better than meat.