Plant Based Protein Sources
combining proteins
to obtain complete protein primarily from plant sources, it is essential to practice protein complementation (beans and rice)
canned beans
already cooked, convenient, high in sodium, draining and rinsing can reduce the salt by about 35-40%
What lead the supply in fiber
beans and legumes
types of legumes
beans, lentils, peanuts, peas, soybeans
difference between nut and legume
both dried fruit in pod nut--> only single seed in shell and apart of many plant family legume--> multiple seed and attached to inner wall, legiumnes fam
myths about soy
cause caner, does not have feminizing effects, does not disrupt thyroid function, not all soy is GMO
Indigestible CHO
cause flatulence, gases are produced by intestinal bacteria when they ferment with the indigestible CHO minimize this: soaking beans, draining their water, rinising them well before cooking and then cooking properly
seeds
chia,sesame, sunflower, hemp, pumpkin, 1TBSP; 50-70 kacl, 1-3 g protein, Vit E and fatty acids
storage of legumes
cold storage: cooked beans last 4 to 5 days in fridge, freeze 6 months dry storage: dried legumes should never be stored in fridge, dried beans keep up to 1 year in container in dry place
TVP prep
combine 1 cup dried TVP with 1/2 cup liquid to re=hydrate add to soups, casseroles, as meat replacers 1/4 cup dry: 80kcal, 12g protein, 4g fiber
Peanuts
cultivated in southern US, legume, several varieties, shelled, options: roasted, salted, vacuum-sealed jars/cans, once opened, refrigerate airtight use within 3 months. unshelled (refrigerate tightly wrapped up to 6 months high fat, protein rich
seitan
"wheat meat", "mock dock", or "gluten meat" made by combine vital what gluten powder with flavor agents and liquid to make a doigh chewy, meaty texture, high in protein
meat substitute
1 ounce of meat can be substitute with: 1/4 cup cooked dry beans or tofu, 1 TBSP pb, 1/2 ounce nuts or seeds
preparing legumes
1. overnight soak method- cold water soak overnight, discard water 2. short-soak method- boil 2 min, soak 1 hour, cook in soak water to help conserve water minerals 3. no-soak method- takes 2x as much water and time, lose skin more easily best simmering rather than boil: 1 cup dried beans yields 2-21/2 cups cooked beans, 1/2 cup cooked beans=one ounce serving of meat or veggie
soy add up
1/2 cup fofu= 10g soy protein, 1/2 c tempeh=16g 1 soy sausage link = 6 g, 1 soy burger= 13-18 g, soymilk= 6-10 g, 1/4 cup soy nuts = 19 g, 1.2 cup edamame= 14 g
Tofu
1st made by buddhist chefs made by coagulating soy milk and then pressing the curds into blocks. Also called bean curd or bean cheese
Soy nutrition
25 grams of soy, with low sat fat and cholesterol, may reduce risk of heart diseas 1oz tofu: 25-40 kcal, 3-5 grams protein, some ca if fortified
fermented soybean foods
Miso, natto, soy sauce, sufu, tempeh, tamari
textured vegetable protein
TVP or TSP TVP= by-product of extracting soybean oil plant material has been altered into fibrous, porous, granules, that re hydrate rapidly, available flavored or unflavored, and natural or caramel-colored, comes in chunks, flakes, nuggets, strips <30% in any products
Soy
forms: edamame, tofu, tempeh, textured vegetable protein, soymilk, soy yougurts
essential amino acids
histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
meat analogs
imitation meat mix of ingredients (tofu,tvp, cho, fats, vits, mins, colors) watch for high in sodium and costly
Plant Proteins
lack one or more of the nine essentail amino acids, making them incomplete proteins
preparation of tofu
neutral flavor that will take on flavor of what cooked with Prep: drain and press to remove liquid, minium 1 hour overnight, marinade or season, smoked, dried, season, and sweetened varieties, stable when refrigerated
protein powders
pea, rice, soy, hemp most are a mix of proteins
Legumes
plants with a double seamed pod containing a single row of seeds consumption can be seeds or pod and seeds together depending on the legume dried legumes=beans round legumes=peas
Draining and pressing tofu
remove from package and drain, cover in clear dishcloth or paper towel and place in strainer, place dish over top, place weight, can or heavy item on top, place bowl under to catch liquid, press or hour or overnight
kinds of tofu
silken: very soft and creamy (deserts, pudding, dips, sauces, smoothies) Firm, extra firm, super firm: dense and chewy (best for casseroles, soups, main dishes)
complete plant proteins
soybean, quinoa, amaranth
Lentils
vary in color and size, red, green, brown varieties, popular in MeD and Indian dishes, 3rd highest level of protein by weight, out of all legumes and nuts (9g per 1/2 cup)