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)