Hello there my friend,

Tomorrow evening (Friday 25 July) is the start of the Nine Days. This period of sadness and mourning culminates with the fast of Tisha B'Av which this year falls on 3 August. These solemn days recognise the many calamities that occurred during this period throughout history - most significantly the destruction of both Holy Temples, and the exile of the Jewish people from the land of Israel.

There are many customs that are observed during this time, including refraining from music and celebrations. There is also a prohibition against eating meat.

I know from experience that some people find this extremely difficult, and also worry about their protein intake during this time. So in this week's newsletter I wanted to reassure you that it's perfectly possible to meet all your body's protein (and other!) needs on either a fully or mostly plant-based diet.

Below are some of my favourite high-protein vegetarian recipes - they're all free from meat or fish, but some contain small amounts of eggs or dairy. You can find more recipes and information here.​

You might also enjoy my free ebook - Easy Plant-Based Protein Sources, which is full of useful information and simple ways to add more healthy plant-based protein to your diet.

Delicious high protein recipes

You don't need meat or fish to make sure you're getting enough protein. These fabulous vegetarian and vegan recipes all provide a good dose of this essential macro-nutrient. So tuck in!

• ​Bulgur stuffed aubergines with pesto​
  Delicious vegetarian stuffed aubergines (eggplant) are topped with golden melted cheese - yum! (25g protein/serving)
• ​Spinach and artichoke pesto pasta​
  It's easy to whizz up this tasty vegan pesto, and it makes a terrific quick meal with pasta. Great in sandwiches or drizzled over salads, too. (12g protein/serving)
• ​Mushroom, spinach and barley bake​
  A scrumptious savoury bake that's a wonderful hearty family meal. (25g protein/serving)
• ​Vegan humous basar​
  Creamy homemade humous topped with spiced mushroom 'meat' is a wonderful snack, lunch or starter. (12g protein in a small portion, 20g+ in a main course size serving.)
• ​Cheesy broccoli and leek pasta bake​
  This upgraded mac 'n' cheese is a great one-dish dinner that everyone will love. (24g protein/serving)
• ​Mediterranean vegetable & halloumi tray bake​
  This super-easy, flavourful main dish contains over 20g protein/serving. Spoon over quinoa for another 5g+
• ​Chickpea and cauliflower curry​
  A creamy vegan curry that's packed with vegetables - and flavour! We love it on toast as a tasty midweek meal. (15g protein/serving or 25-30g with wholemeal toast.)
• ​Chocolate pecan cookies​
  My all-time favourite sweet treats contain 8g of protein in two cookies and they're vegan and gluten free, too!

Shabbat Shalom

Do you 'grow your own'? We've reached the time of year when we're eating courgettes and spinach with every meal... Still, everything tastes delicious when it's freshly picked and simply prepared. Especially when you can sit out in the garden to eat it.

Whether you're eating veg from the garden, the market or the shops, I hope this week brings only deliciousness. Wishing you Shabbat Shalom - Good Shabbos! May it bring health, peace, calm, and many blessings to us all.

With love, Helen x.

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​You can buy me a cuppa here ☕️ Thank you!

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