How to add 9g protein to your diet easily to rebuild your Body cells?

Why is Protein rich diet important?

Proteins are the primary structural components of cells and perform a few different duties. It is considered the body’s building block and repair agent. The primary function of the protein consumed in the diet is to build and repair cells, including the muscle cells damaged when exercising to the point of momentary fatigue. Protein is also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption of foods with protein for kids enables that. (Easy ways to add protein to kid’s diet )

Protein rich diet helps in:

  • Higher energy
  • Weight loss
  • Building muscles
  • Sharper brain and focus

Daily recommended intake of protein is 50g on an average.

Protein intake can be calculated individually by multiplying 0.8 * body weight in kg

How to get 9g of instant Protein?

Just grab a handful of roasted or soaked nuts to get 9g of instant protein.

Peanuts: Technically a legume, this nut is widely and easily available and affordable too. It is one of the most dense foods with protein for kids. Just a handful of peanuts can give 9 g of protein to the body. In addition, it is full of over 30 nutrients and hence one of the best foods for children’s growth. (What are the other benefits of peanuts?)

Almonds: The second best contender in the category with 8g of protein in just a handful of nuts is also one of the best foods for children’s growth. An expensive yet easily available source of high nutrition carries highest fiber in this nut category. (What are the other benefits of almonds?)

Pistachios: A seed of a pistachio tree, this perceived nut offers 7g protein in just a handful and best to use as foods with protein for kids. Protein accounts for approximately 21 percent of the total weight of the nut, making it a good source for vegetarians and vegans. It is one of the best nuts to consume in a large quantity since its low in calories yet loaded with good fat. (What are the other benefits of pistachios?)

Cashew: It is also among the best foods for children’s growth. A favorite of many, this nut has 6g of protein in just a handful. It is a quick source of high quality carbohydrates for kids with a variety of health benefits. (What are the other benefits of cashews?)

Walnut: Despite being a little less in protein at 5g per handful, this wonder nut is loaded with good fats which are vital for the brain. (What are the other benefits of walnuts?)

Hazelnut: Similar to walnut in its nutrition profile, this nut also has 5g of protein per handful. Preferred by kids in chocolates and spreads, this nut is a nutritious snack with lots of essential fat.

Recipe of Nuts and Seeds Sweet with dates and hidden herbs

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.


  • ¾ cup water 
  • 6 dates or fig or mix
  • 2 tbsp jaggery (add more for sweetness)
  • 2 fresh cardamom powder 
  • 1 handful cashews
  • 1 handful almonds
  • 1 handful hazelnut
  • 1 handful walnuts
  • 1 handful sunflower seeds
  • 1 handful pumpkin seeds
  • 4 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1/2 cup Milk or nut milk
  • 2 tbsp ghee or unsalted butter

Roast nuts and seeds slightly. Let them cool before making powder in grinder. Soak dates in hot water for 5 minutes and purée it.  Now cook dates puree and remaining water along with jaggery in NON STICK pan. Once the syrup becomes thick and starts becoming a darker colour (in 5-7 minutes), add Iyurved’s 5 herbs and 7 nuts savoury spread (order here) and the powder of all the nuts and seeds to the pan. Add milk. Add ghee. Now keep stirring till the mixture starts to come together and becomes like a dough (5-7 minutes). It will start coming off the edge of the pan and become like a big ball. Switch off gas. Add cardamom powder to the mixture and mix. 

You can add any nut or seed you like. Add more milk if required to cook the whole mixture. 

Take butter paper and apply some ghee to it and spread the mixture on it. Let it cool outside or refrigerate once sightly cool. Cut in any shape. Serve!

Sorry for the quick, partly eaten photo. My elder one couldn’t wait.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

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Foods and Remedies recommended by a Nutritionist expert.

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