Calling all veggies

Last week was National Vegetarian week. The UK is now home to 4 million vegetarians, representing a significant 7% of the population.

Here are some tips for ensuing a protein-rich diet:

Protein ... think pulses and grains

The body needs amino acids to make proteins, however there are some it can't produce, so it's essential that we eat them.

Without meat we rely on plant-based foods to get these essential amino acids. Pulses provide some and grains give us others, along with nuts and seeds. Mixing these sources together ensures you get all the essential amino acids your body needs.

Try vegetable and chickpea couscous, hummus with pitta bread, rice and peas, quinoa-stuffed peppers, tofu and vegetable stir-fry with nuts or even beans on wholemeal toast.

Iron .. stock up!

Stocking up iron will help your body deliver oxygen to your organs and muscles, as well as reducing the risk of developing iron deficiency anaemia.

A diet rich in dark green leafy veg, dried fruit (especially prunes), beans, soya, lentils, whole grains, seeds and nuts, will help you on your way.

Try a spinach and lentil stew and add chickpeas and beans to your salads for a scrumptious boost. Snack on a palm-full of nuts and seeds to help fight hunger pangs and provide heart-friendly Omega 3.

Tip provided by Heart Research UK