Vegetarian Sources Of Protein & Alternative Foods To Spice Up Your Meals - Part 2.

In part 2, Kristi goes into the option of dairy/egg products as a source of protein if you are a vegetarian who is willing to add dairy or eggs into your diet. Learn what she has to say...

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For those vegetarians who are willing to add dairy and/or eggs into their diet here are a few more suggestions.

Whey Powder

Whey protein is produced by filtering and purifying whey (a by-product of cheese making) then removing the water to produce a high quality protein that is low in fat and lactose. It is a complete, easy digested form of protein.

There are 2 types of whey protein powders available: whey powder concentrate and whey powder isolate. The latter is probably the better choice of the two offering more protein and less fat and carbohydrates per serving. If you can get a blend with additional enzymes in it, it will further assist you body in digestion. Two great ways to add this healthful product into your diet:

Oats Mix

  • ¾ cup of rolled oats
  • 1 large scoop of whey protein
  • 1 large scoop of L.S.A
  • A sprinkling of cinnamon
  • Put the oats and cinnamon into a bowl, put in enough water to cover the oats. Leave to soak for at least one hour (can also be left over night). When you are ready to eat just mix in the whey, L.S.A and a little more water

Protein Shake

  • 1-2 scoops of whey protein
  • 1 scoop of L.S.A
  • 1 small tub of plain yogurt
  • ½-1 cup of frozen berries
  • Water to mix
  • Blend and drink (if you make it thick enough by adding lots of berries you can eat it with a spoon, guilt free ice cream)

Whey powder is becoming more widely recognized as a nutritional supplement and is gaining attention for its ability to boost the immune system.

(free range)

Although they have received a lot of bad press over the years, eggs do provide some unique health benefits. While the egg white is predominately protein the yolk contains essential omega 3's, B12, lecithin and amino acids.

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After all the research I have done there is no doubt in my mind that eggs from free range flax feed hens are far superior to their counterparts. The best way to cook eggs is either by poaching in water or hard boiling them in there shells. The nutrients in egg yolk are very sensitive and can be damaged by the high heat of frying or scrambling.

There is no need for excessive worry about the cholesterol content in eggs as once thought, because the lecithin content contained in the egg yolk of free range eggs helps to dissolve the cholesterol and fatty plaque in the body. In free range eggs there is actually 5 times as much lecithin then cholesterol.

However, if you do have high cholesterol it is best to consume only a few yolks a week, just to err on the side of caution.

Finally, to clear up any confusion there is no nutritional difference between white and brown shelled eggs.


Yogurt is a fermented diary product; the fermentation process often makes it easier to digest than milk. Some people who are allergic to diary products may be able to tolerate yogurt. When buying yogurt it is best to look for a brand that is labeled with having 'active' or 'live' cultures. Some yogurt is pasteurized after it is made which kills the friendly bacteria which are essential for intestinal health.

What is an 'active' or 'live' culture of yogurt??
Live and active cultures refer to the living organisms Lactobacillus bulgaricus and Streptococcus thermophilus, which convert pasteurized milk to yogurt during fermentation.

In yogurt with active cultures the milk has been pasteurized before the culture was added maintaining the integrity and benefits of the bacteria. In doing so you will not only be purchasing a product that is high in protein and calcium but you will also be consuming something that is good for your insides.

If your taste buds allow, try to go for plain, non fat yogurt without added sweeteners or flavorings for the most health benefits. Organic yogurt is the best option if your budget allows. Also try goats' milk yogurt for a bit of variation.


Cheese has been around since at least 5,000 B.C. among the nomads in old Persia and Central Asia. Today it is one of the most versatile diary products and eaten in moderation cheese is a very good source of protein. The best cheeses are natural, unprocessed and not colored with orange dye (as are many orange cheddars).

Natural cheese is a very nourishing basic food providing valuable protein, easily digestible butterfat, vitamins A and D, calcium, and other minerals, as well as trace elements and enzymes. Even those with lactose intolerance can often digest natural cheeses, as the milk sugar has been broken down and turned mostly into lactic acid during the fermentation process.

Cheese is classified according to its moisture content into the following categories: hard, semi-hard, and soft cheese. Hard cheeses include the likes of Parmesan, Cheddar, and Gruyere, semi-hard cheeses are types such as Gouda, Havarti, Stilton, and Roquefort. Camembert, Brie, and Boursault fall into the soft cheese category.

There are even softer types of cheese such as cottage cheese and quark which have a texture that is between that of yogurt and cheese. These types are a good option as they are lower in fat and therefore much better for you. The flavor and color of the cheese is determined by the quality of the milk, so experiment with organic cheeses, goat's cheese such as feta and also soy cheese made from soy milk.

One Last Note On Protein

Try to spread out your daily protein needs amongst your meals and snacks instead of trying to get your daily requirements at one meal. This way you will ensure that you body has the constant supply of protein it needs. Be wise with your protein choices and try to eat a range of different forms to keep you diet, varied, interesting and healthy.

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