While most of us are aware of what is a balanced diet, our knowledge is often superficial – although we know about the role and importance of each nutrient we are not that well-versed about how much of each nutrient to include in our daily diet. Protein is one such nutrient that we usually take for granted, assuming that it will automatically come from one or the other ingredients we consume!

However, we need to understand that not only do we need protein throughout our life, we also need it in varying quantities, depending on the stage we are in. The special requirements of protein at different stages of our life, depend upon its functions during every age, may it be childhood, old age, or pregnancy. Proteins are critical for a variety of tasks, right from the formation of new cells, strong bones, haemoglobin, to managing the wear-andtear of body cells, etc.

Hence, a constant supply of protein is required to avoid any deficiencies or the breakdown of body cells. While it is generally acknowledged that non-vegetarian foods are the richest sources of protein, there is no reason for vegetarians to worry, as there are a number of vegetarian foods such as milk and milk products, pulses, nuts, sprouts, soya and its products, that are rich in protein.

This book includes 40 well-planned recipes using vegetarian sources of protein – and all the recipes provide approximately 4 gm protein per serving. What is more, the ingredients are combined in such a way that the synergy between them improves the protein quality. The recipes such as Soya Nankhatai, page 33, Paneer Corn Korma, page 54, Coconut and Paneer Puranpoli, page 76, Buckwheat and Sprouts Khichdi, page 96 and are proof of the extensive research that has gone into this book.

Make these innovative recipes, and include them in your daily meals to get all the protein you require! Stay fit at every stage right from childhood, and sally forth with flair even as you age – remember, protein is your best friend!