Energy Foods for Vegetarians
High-energy foods do not need to come from animal products. High-energy vegetarian foods like beans, granola, nuts and seeds, in addition to being versatile, are packed with protein, essential fats, vitamins and minerals.
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Granola
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Granola is a mixture of rolled oats and nuts, usually including honey and dried fruit. Oats are rich in protein, iron, calcium, magnesium, zinc and B vitamins. Nuts provide high protein content and healthy fats. Dried fruits and honey add more vitamins and minerals plus healthy sugars. Try granola on its own, or add it to soy milk or soy yogurt.
Nuts and seeds
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Nuts contain an abundance of protein, vitamins, minerals and healthy fats. Peanut, cashew and almond butters are a great way to bulk up on protein and energy. Sunflower, pumpkin and flax seeds are a source of protein and omega-3 fatty acids. Nuts and seeds can be eaten on their own or mixed into salads, snacks and main dishes.
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Rice and beans
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Beans are a low-fat, high-protein food. Rice, especially brown rice, is high in vitamins and minerals. It is ideal to cook beans and rice with a healthy fat such as olive or flax oil. Add in your favorite vegetables for more nutriton.
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References
Resources
- Photo Credit Samp with beans and brown rice with wild rice image by Elzbieta Sekowska from Fotolia.com
