December 13, 2024 • 33 mins
What if the infamous question, "Where do you get your protein?" is actually a myth in the plant-based world? Join us as we explore this provocative topic and uncover the truth behind vegan protein sources, drawing inspiration from Ved News' enlightening article, "15 Unlikely Vegan Protein Sources." If you're curious about how to maintain adequate protein levels on a vegan diet without relying solely on tofu and lentils, this episode is your go-to guide. We break down the USDA's protein intake recommendations and explain how they might shift for athletes, pregnant individuals, or those with particular medical needs. Plus, we debunk the long-standing myths around protein deficiency in developed countries and tackle how a balanced vegan diet fulfills all essential amino acid requirements.
Get ready to rethink everything you thought you knew about plant proteins! We demystify the notion of complete versus incomplete proteins and offer practical advice on how to effortlessly meet your protein needs by simply eating a variety of plant foods throughout your day. Remember the classic rice and beans combo? We assure you that stressing over protein combining at every meal is a thing of the past. Whether you're a seasoned vegan or just exploring plant-based eating, this episode is filled with practical tips, myth-busting insights, and encouragement to help you confidently embrace a plant-based lifestyle.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kilian (00:00):
Okay, so we're diving into something that I think a
lot of our listeners can relateto.
Alicia (00:05):
Yeah.
Kilian (00:06):
Especially, you know, if you're newly vegan or maybe
just plant-based.
Curious, definitely Everyonealways asks that question.
Alicia (00:12):
Where do you get your?
Kilian (00:12):
protein Right, it's like the number one thing that
people want to know.
Alicia (00:15):
I know it's so funny.
Kilian (00:17):
But where do you get your protein?
So we are going deep today intosurprising vegan protein
sources.
I'm excited going deep todayinto surprising vegan protein
sources.
Alicia (00:24):
I'm excited.
Kilian (00:25):
We have this article from Ved News called 15 Unlikely
Vegan Protein Sources.
Alicia (00:31):
It's a good one.
Kilian (00:32):
And I think it's going to be really interesting because
they're really getting intolike-.
Alicia (00:36):
They answer the question .
Kilian (00:37):
They answer the question , but in like a really fun way.
Alicia (00:40):
Right, it's not just the obvious, like tofu and beans
and lentils.
Kilian (00:44):
Right, it goes way beyond that.
It's fun, just the obvious tofuand beans and lentils.
Right, it goes way beyond that.
Alicia (00:46):
It's fun to think outside the box a little bit.
Kilian (00:47):
Exactly.
Alicia (00:48):
Yeah.
Kilian (00:49):
So one thing that this article does is it starts by
tackling that myth head on.
Alicia (00:54):
Yeah.
Kilian (00:54):
That protein deficiency myth?
Which is so prevalent, for somereason, it's really interesting
, and they point out that it'sactually pretty rare in
developed countries.
Alicia (01:03):
You know, unless you're.
Kilian (01:04):
To be protein deficient.
Alicia (01:05):
Yeah.
Kilian (01:06):
Unless you're really restricting your calories
significantly.
Alicia (01:09):
Right or have like a medical condition or something.
Kilian (01:11):
Right, exactly.
Alicia (01:12):
Yeah.
Kilian (01:12):
And so they break down the USDA's recommended protein
intake Okay, which is that 0.36grams per pound of body weight.
Alicia (01:22):
Yeah, I've heard that.
Kilian (01:23):
So if you are 130 pound person, that's roughly 47 grams
of protein per day.
Alicia (01:30):
Oh, okay.
Kilian (01:31):
And for someone who weighs 170 pounds, it's about 61
grams.
Alicia (01:35):
Yeah, so that gives you, Just to give you an idea yeah,
a baseline.
Kilian (01:38):
But of course everyone is different Totally.
If you're, like you know, a biggym rat.
Alicia (01:42):
Or an athlete.
Kilian (01:43):
Right, or pregnant or breastfeeding or something like
that.
Alicia (01:46):
You might need more.
Kilian (01:47):
You might need more, so the article mentions you could
go up to like 0.7 grams perpound.
Alicia (01:51):
Okay.
Kilian (01:52):
Of body weight.
Alicia (01:53):
Which is still totally doable.
Oh yeah, On a plant-based diet.
Totally, and the articlerecommends consulting with a
plant-based dietician Always agood idea If you have specific
needs, especially if you have,like, medical conditions or
you're really trying to hit somespecific fitness goals.
Kilian (02:07):
Exactly, yeah.
So I remember when I first wentvegan, I was so confused about
this whole complete versusincomplete protein thing.
It was like people were tellingme that, you know, plant
proteins were somehow inferior.
Alicia (02:22):
Right, they're missing something.
Kilian (02:24):
Right.
Alicia (02:24):
They don't have all the amino acids.
Kilian (02:26):
Yeah, because they might be missing certain amino acids,
exactly.
So I was like really stressingabout like Combining things.
Combining things like Rice andbeans.
Yeah, beans and rice at everymeal.
Alicia (02:35):
Like it's some kind of like protein equation or
something.
Kilian (02:38):
Exactly.
You know it's just a myththat's persisted for a long time
?
Alicia (02:51):
Yeah, so can you just break that down for us?
Sure, like, what is the dealwith complete versus incomplete
proteins?
Okay, so the idea is that thereare nine essential amino acids
that our bodies can't produce ontheir own.
Kilian (02:59):
Okay.
Alicia (03:00):
So we have to get them from food.
Got it, and complete proteinscontain all nine of those
essential amino acids, whereasincomplete proteins are missing
one or more.
Kilian (03:10):
Okay.
Alicia (03:11):
Now, most plant proteins are incomplete, okay, but
that's not a bad thing at all.
Kilian (03:15):
Okay, that's not a problem.
Alicia (03:16):
Different plant foods complement each other Right and
when you eat them in combinationthroughout the day.
Kilian (03:22):
Like beans and rice.
Alicia (03:23):
Like the classic example of rice and beans.
Kilian (03:25):
Exactly.
Alicia (03:25):
You're getting all of those essential amino acids.
Kilian (03:28):
Okay, so I don't have to like have them on the same
plate.
Alicia (03:30):
You don't have to like stress about it.
It's really not a big deal.
Kilian (03:33):
That's a relief.
Alicia (03:34):
As long as you're eating a variety of plant foods
throughout the day and you'regetting enough calories overall.
Kilian (03:40):
Yeah, you're good.
Okay, that's good to know.
Alicia (03:46):
Your body's smart.
It knows how to combine thoseamino acids from different
sources.
Kilian (03:49):
Right.
Alicia (03:49):
So you don't have to worry about it.
Kilian (03:51):
That makes me feel so much better, because I used to
be like, oh my gosh.
I know I need to have like aspreadsheet.
Alicia (03:57):
I used to do the same thing.
I was like, okay, I need tomake sure I'm getting-.
Kilian (04:01):
All the ratio.
Alicia (04:01):
All the right ratio.
Right and it's just notnecessary.
It's not necessary, it's somuch simpler than that.
Kilian (04:06):
Okay, so let's get to the fun stuff.
Alicia (04:08):
Okay.
Kilian (04:09):
This vid news article lists 15 unexpected vegan
protein sources.
Alicia (04:14):
Yeah, let's hear it.
Kilian (04:15):
And some of these blew my mind.
Okay, starting with Citan.
Alicia (04:19):
Okay.
Kilian (04:20):
Are you ready for this?
I am A two ounce serving has 18grams of protein.
Alicia (04:24):
Whoa, that's crazy, that is a lot.
Kilian (04:27):
I know.
Alicia (04:28):
That's like a chicken breast.
Kilian (04:29):
I know it's crazy.
Alicia (04:30):
That's amazing.
Kilian (04:32):
So seitan is made from vital wheat gluten, right, and
that's what gives it that chewy,meaty texture.
Alicia (04:39):
It's got that like satisfying bite to it.
Right and it's so versatile, ohmy gosh, you can make anything
with it.
Kilian (04:45):
You can literally make anything.
Alicia (04:46):
Seitan steaks.
Kilian (04:47):
Seitan steaks, you know, like ground seitan, stir fries,
stir fries Like anything.
18 grams.
Alicia (04:54):
That's serious protein, even for meat eaters.
Kilian (04:57):
For sure.
Alicia (04:58):
Okay, so next up, we've got beans.
Okay, we all know beans aregood for us.
Yeah, a classic, but thisarticle emphasizes the sheer
variety.
It's not just black beans andkidney beans.
Kilian (05:12):
There are so many different kinds of beans.
Alicia (05:14):
There's a whole world of beans out there.
Kilian (05:16):
And they all have, like their own, unique flavors and
textures.
Alicia (05:19):
Exactly.
Kilian (05:19):
Like cannellini beans, chickpeas, chickpeas.
Alicia (05:22):
Black-eyed peas Black-eyed peas.
And most of them pack around 12to 15 grams of protein per
cooked cup.
Kilian (05:28):
Wow, that's pretty substantial.
Alicia (05:31):
That's a lot.
Kilian (05:32):
Yeah, yeah, and don't forget about lentils too.
Alicia (05:34):
Oh right, lentils.
Yeah, they're technically inthe bean family.
Kilian (05:37):
They are.
Alicia (05:38):
And they're also protein superstars.
Kilian (05:40):
For sure.
Alicia (05:41):
Okay, so then we have tofu.
Kilian (05:43):
Ah, a vegan classic.
And.
Alicia (05:45):
G-vegan protein.
Kilian (05:47):
For sure.
Alicia (05:47):
I know it comes in different textures, but does
that affect the protein content?
Kilian (05:51):
Absolutely, it does.
Alicia (05:52):
The firmer the tofu, the more protein it has.
So if you think about likesilken tofu, which is really
soft.
Kilian (05:59):
Yeah, for desserts and stuff.
Alicia (06:00):
Right, it's going to have less protein than like an
extra firm tofu that you woulduse for stir fries.
Kilian (06:06):
Okay, that makes sense.
Alicia (06:07):
And there are even some high protein tofu brands out
there now.
Kilian (06:10):
Oh really.
Alicia (06:11):
Yeah, I've seen some with like 14 grams of protein
per serving.
Kilian (06:15):
Wow, that's pretty impressive.
Alicia (06:17):
It is.
Kilian (06:17):
Okay, so this next one is a personal favorite of mine.
Alicia (06:20):
Okay, what is it?
Kilian (06:21):
Tempeh.
Alicia (06:23):
Oh, tempeh, I love it, me too.
Kilian (06:25):
I love the earthy flavor .
I love that it's fermented.
Alicia (06:28):
Yeah, it's got a great texture.
Kilian (06:30):
You can crumble it.
Alicia (06:31):
Uh-huh.
Kilian (06:32):
Slice it, you can marinate it.
Marinate it, it's so versatile.
It's so versatile and it's aprotein powerhouse.
It is A three ounce serving hasabout 18 grams of protein.
Alicia (06:42):
Wow, I know that's up there with C10.
Kilian (06:46):
It is.
That's awesome, and combinedwith those prebiotics from the
fermentation process, it's likeamazing for your gut health.
Alicia (06:52):
Gut health is so important.
Kilian (06:54):
So important yeah.
Alicia (06:56):
All right, I'll admit, protein powder isn't exactly a
whole food, true, but it's gotto be on the list for
convenience.
Kilian (07:02):
Sometimes you just need that quick protein boost.
Alicia (07:05):
I spot it right after a workout or something like that.
Kilian (07:07):
And most plant-based protein powders will give you a
good 15 to 20 grams of proteinper serving.
Alicia (07:13):
Okay, so it's definitely a lot Okay, good to know.
Kilian (07:16):
Yeah, look for soy-based or pea-based protein powders
for a complete protein profile.
Alicia (07:22):
Okay, so that's a good tip.
Here's one I bet most peopledon't expect.
Kilian (07:26):
Okay, I'm intrigued.
Alicia (07:28):
Spirulina.
Kilian (07:30):
Spirulina.
Alicia (07:31):
You know that blue-green algae.
Oh yeah, that's showing up ineverything from smoothies to
fancy lattes.
Kilian (07:37):
Right, it's like the new trendy.
Alicia (07:39):
I know.
It's like that beautiful color.
Kilian (07:41):
It's so pretty, yeah, it's like mermaid vibes and it's
a nutritional powerhouse.
It is Just one tablespoon canhave four to six grams of
protein.
Alicia (07:50):
Wow, I didn't realize it was that high.
Kilian (07:53):
I know, and what's fascinating is that the blue
variety actually has moreprotein than the green.
Oh really.
Alicia (08:00):
Yeah, I did not know that.
I know that's interesting.
That's pretty cool so is itlike a different strain of
spirulina or something?
Kilian (08:06):
Yeah, I think it is Cool .
I think it's like a differentspecies or something.
Alicia (08:10):
That's really interesting.
I don't know all the details,I'm going to have to look into
that.
Kilian (08:14):
But yeah, cool.
So okay, this one reallysurprised me.
Okay, what is it based milkReally?
I know I knew soy milk had adecent amount of protein, yeah,
but I didn't realize how manyother varieties are fortified
with protein these days.
Alicia (08:29):
Oh, interesting, like almond milk or oat milk.
Kilian (08:31):
Huh, like all kinds.
Wow, so it's true, fortifiedsoy milk is actually recognized
as nutritionally equivalent tocow's milk.
Alicia (08:40):
Oh, wow.
Kilian (08:41):
Both providing around eight grams of protein per
serving.
Alicia (08:44):
That's pretty impressive .
Kilian (08:46):
I know For a plant-based milk, yeah.
Alicia (08:47):
Wow.
Kilian (08:48):
And then pea milk is also a good option with 8 grams
of protein.
Alicia (08:51):
Pea milk.
Okay, I'm going to have to trythat.
Kilian (08:54):
Yeah.
Alicia (08:54):
I haven't had pea milk.
It's pretty good Okay.
Kilian (08:57):
Yeah, and some brands are fortifying their plant milks
with even more protein.
Wow, like up to 10 grams perserving.
Alicia (09:05):
Seriously.
Kilian (09:06):
Yeah.
Alicia (09:06):
That's amazing.
It's pretty crazy, I'm going tohave to start checking labels.
Kilian (09:10):
Yeah, it's worth checking labels though.
Alicia (09:12):
Yeah.
Kilian (09:12):
Because some can be high in added sugars Right, but
there are plenty of greatoptions out there, just to know.
Okay, I'm a huge fan of nutsand seeds.
Alicia (09:21):
Oh, me too.
Kilian (09:21):
I love nut butters.
I love trail mixes.
Alicia (09:24):
Yeah.
Kilian (09:25):
All that good stuff.
Alicia (09:30):
It's so good, but I never really thought of them as
a major protein source.
Kilian (09:32):
Right, it's more like a snack.
Alicia (09:32):
Right, it's like a snack or a topping yeah, but they can
definitely add up.
Kilian (09:34):
Yeah.
Alicia (09:35):
Especially if you're eating them regularly.
Kilian (09:37):
Right.
Alicia (09:37):
Hemp seeds are the real champions here.
Kilian (09:39):
Oh yeah.
Alicia (09:40):
A handful can pack in 12 grams of protein.
Kilian (09:43):
Seriously.
Alicia (09:43):
Yeah.
Kilian (09:44):
Wow.
Alicia (09:45):
So if you're looking for a protein boost, sprinkle some
hemp seeds on your salad or inyour smoothie, or just eat them
by the handful.
Kilian (09:53):
Okay.
Alicia (09:53):
Whatever you like.
Kilian (09:54):
So hemp seeds are like the winner.
Alicia (09:55):
Hemp seeds are the winner.
Kilian (09:57):
Okay.
Alicia (09:57):
For protein.
Kilian (09:58):
What about chia seeds and flax seeds?
Alicia (10:00):
Those are good too.
Yeah, chia seeds have about 7grams of protein per serving,
and flax seeds have 9.
Kilian (10:07):
Okay.
Alicia (10:07):
So they're also great options.
Kilian (10:09):
And then nut butters can easily add a protein boost to
your snacks or meals.
Alicia (10:14):
For sure, like a spoonful of peanut butter on
your toast.
Kilian (10:16):
Oh yeah.
Alicia (10:17):
Or in your oatmeal.
Kilian (10:18):
That's so good.
Alicia (10:19):
Yeah, it's delicious.
Kilian (10:20):
So I'm definitely stocking up on hemp seeds after
this.
Alicia (10:22):
I might have to too, okay, so I'm definitely stocking
up on hemp seeds.
Kilian (10:24):
after this, I might have to too.
Okay, what else is on?
Alicia (10:26):
this list of unlikely heroes, I'm ready.
Kilian (10:27):
Okay, how about a pantry staple?
That's more than just a cheesytopping.
Alicia (10:31):
Oh, okay.
Kilian (10:31):
Nutritional yeast Nooch Nooch.
Alicia (10:35):
Wait, it has protein.
I know, I didn't even realize.
Kilian (10:38):
Two tablespoons will give you about five grams of
protein.
Wow, and it's a completeprotein.
Alicia (10:43):
I know Nooch is amazing.
I know it's like a magicalingredient.
Kilian (10:47):
It is.
Alicia (10:47):
It makes everything taste cheesy and delicious.
Kilian (10:50):
That's so good for you.
Alicia (10:51):
And it's packed with B vitamins.
Kilian (10:53):
Yes.
Alicia (10:53):
Which are great for energy and overall well-being.
Kilian (10:57):
Now I'm seeing nutritional yeast in a whole new
light.
Alicia (10:59):
I know right.
Kilian (11:00):
It's not just for popcorn anymore.
Alicia (11:01):
It's for everything.
Kilian (11:03):
Okay, what about non-dairy yogurt?
Non-dairy yogurt there are somany options these days there
are it's crazy like a wholeaisle it's a whole aisle at the
grocery store in the berrysection I know it's amazing so
many different flavors, so manydifferent flavors and brands and
textures and everything yeahyou can definitely find some
protein powerhouses in thenon-dairy yogurt aisle.
Alicia (11:25):
Okay, the article mentions Kite Hill Greek style
as a great option.
Kite- Hill.
With a whopping 15 to 17 gramsof protein per serving.
Kilian (11:36):
Whoa, that's a lot of protein.
Alicia (11:37):
I know.
Kilian (11:38):
That's like a protein shake.
Alicia (11:39):
It is, that's incredible .
Okay, wow, I'm seeing a patternhere.
What's that A lot of thesesurprising sources are packing
more protein than I everrealized.
Kilian (11:48):
It's true, it's kind of blowing my mind.
Alicia (11:50):
And we're just getting started.
Kilian (11:51):
I know.
Alicia (11:51):
There are even more unexpected sources to uncover.
Kilian (11:54):
All right, bring on the protein surprises.
Alicia (11:57):
You know what's really cool about this article?
What's that?
Kilian (12:01):
Is that?
Alicia (12:02):
they don't just list these protein sources, they
actually have recipes.
Oh yeah, for each one.
Kilian (12:05):
That's awesome.
Alicia (12:05):
For seitan.
They have this amazing recipefor seitan piccata.
Kilian (12:09):
Oh wow, From Candle 79.
Oh, I love Candle 79.
Alicia (12:12):
I know it's such a good restaurant.
Kilian (12:14):
Their food is so good.
Alicia (12:15):
It really is and it just shows you, like, how versatile
seitan is.
You can literally make anythingwith it.
Kilian (12:21):
Yeah.
And it's so good for people whoare transitioning to a
plant-based diet right or justlooking for more variety yeah,
because it really does have thatmeaty texture yeah, it's got
that like satisfying bite to itokay, speaking of variety, I'm
suddenly craving a big bowl ofbeans ooh beans this article has
(12:41):
a recipe for vegan Indian threebean doll soup.
Alicia (12:45):
Ooh, that sounds good it sounds so good.
Kilian (12:48):
Yes, I love that.
They emphasized that beans area whole category.
Alicia (12:52):
Right.
It's not just one food, it's awhole family of foods and they
all have like their own uniquenutritional profile Exactly, and
they're not only a great sourceof protein, but they're also
packed with fiber.
Kilian (13:03):
Yes.
Alicia (13:03):
Which is so important.
Kilian (13:04):
So important for gut health.
Alicia (13:06):
For keeping our digestive system happy and
healthy.
Kilian (13:09):
Keeping things moving.
Alicia (13:10):
Exactly.
Kilian (13:11):
Okay, we can't forget about tofu.
Alicia (13:12):
Tofu, the OG vegan protein source.
I know it's a classic for areason.
Kilian (13:19):
They have a recipe for vegan sticky orange sesame tofu.
Alicia (13:24):
Oh that sounds delicious .
I know I'm definitely going totry that tofu.
Kilian (13:25):
Oh that sounds delicious , I know I'm definitely going to
try that one.
Alicia (13:27):
Yeah, it's amazing how tofu is like a blank canvas it
is In the kitchen.
Kilian (13:31):
You can do so much with it.
Alicia (13:32):
You can do anything with it.
Kilian (13:33):
It absorbs flavors beautifully.
Alicia (13:35):
Yeah.
Kilian (13:36):
You can use it in sweet dishes, savory dishes.
Alicia (13:38):
It's so versatile.
Kilian (13:39):
It's the best and the fact that it's a complete
protein makes it even better.
Alicia (13:51):
Right, you're getting all those essential amino acids.
Okay, I have a confection tomake.
Okay, I'm listening.
Kilian (13:53):
I'm a little bit obsessed with tempeh bacon.
Alicia (13:54):
Oh, tempeh bacon.
Have you ever had it?
Of course it's so good.
It's so smoky and crispy.
Kilian (13:57):
It's so good.
Alicia (13:58):
And it's amazing in a BLT.
Kilian (14:00):
It is the best.
Oh my gosh, so good.
Alicia (14:03):
This article actually features a recipe for a vegan
smoky tempeh peanut saute.
Ooh, that sounds absolutelydivine.
Kilian (14:13):
Okay, that sounds amazing, it does right.
I've got to try that one.
Alicia (14:15):
Yeah, put it on the list .
Kilian (14:16):
Okay, let's talk about protein powder.
Alicia (14:18):
Protein powder.
Kilian (14:20):
I know it's not a whole food, sure, but sometimes you
just need that extra proteinboost, yeah, especially after a
workout or something like that.
Alicia (14:32):
Right, and they have a recipe for a chocolate s'mores
protein smoothie.
Kilian (14:33):
Oh, that sounds decadent and delicious, looks so good.
Alicia (14:35):
I love a good smoothie.
Kilian (14:36):
Me too.
Alicia (14:37):
Especially after a workout.
Kilian (14:38):
Yeah, it's a good way to refuel.
Alicia (14:39):
And it's a good reminder that protein powder can be a
convenient way to supplementyour diet Right, especially if
you're busy or have specificfitness goals.
Kilian (14:47):
Okay, on to spirulina.
Alicia (14:49):
Spirulina.
Kilian (14:50):
I've been seeing it everywhere lately.
Alicia (14:51):
Me too.
It's like it's trendy.
It's having a moment, I know,and it's so pretty.
Kilian (14:56):
I know that color is just.
Alicia (14:57):
It's like mermaid vibes, it is.
Kilian (15:00):
I love it.
Incredible looking recipe.
Oh yeah, For vegan herbedmermaid orechiette.
Alicia (15:06):
Ooh.
Kilian (15:07):
Using spirulina to make the pasta blue.
Alicia (15:09):
That's so cool.
Kilian (15:10):
I know.
Alicia (15:11):
What a fun way to impress your guests.
Kilian (15:14):
Right.
Alicia (15:14):
And get some extra nutrients in your meal.
Kilian (15:16):
And they talk about how spirulina is not just a pretty
color.
Alicia (15:19):
Right.
Kilian (15:19):
It's like a real nutritional powerhouse.
Alicia (15:21):
It's packed with antioxidants, yeah, which can
help protect our cells fromdamage.
Kilian (15:26):
Okay, this next one might surprise some people.
Alicia (15:28):
Okay, I'm ready.
Kilian (15:29):
Plant-based milk.
Alicia (15:37):
Plant-based milk.
Really I know it has protein.
It does.
Some varieties can have up to10 grams of protein per serving.
Kilian (15:40):
Wow, that's news to me.
Alicia (15:41):
I know.
Kilian (15:42):
I always thought of plant-based milk as like more of
a-.
Like a calorie A calorie sourceor like a way to get your
calcium.
Alicia (15:48):
But not necessarily protein.
Kilian (15:50):
Right, but they've come a long way.
Alicia (15:52):
They have.
Kilian (15:52):
And they have a recipe for homemade hemp milk.
Alicia (15:55):
Ooh homemade hemp milk.
Kilian (15:57):
Have you ever made your own plant-based milk?
Alicia (15:58):
I have.
I've made almond milk before.
Kilian (16:00):
Oh yeah.
Alicia (16:01):
It's actually surprisingly easy.
Kilian (16:03):
Yeah, and you can control the ingredients and the
sweetness level.
Alicia (16:07):
You can make it as sweet or as unsweet as you like.
Kilian (16:10):
Exactly.
Alicia (16:11):
And it's so satisfying to like make something from
scratch.
Kilian (16:14):
It is you know, I feel like a little homesteader.
I know it's so fun.
Alicia (16:17):
Yeah.
Kilian (16:18):
OK, on to one of my favorite categories.
Alicia (16:21):
OK.
Kilian (16:22):
Hit me Nuts, seeds and butters.
Oh my gosh, Is there anythingbetter than a spoonful of nut
butter straight from the jar?
Alicia (16:30):
I don't think so.
So, good, it's the best.
So good, especially like almondbutter or peanut butter.
Kilian (16:35):
Oh my gosh cashew butter .
Alicia (16:37):
Cashew butter.
Oh my god.
Kilian (16:39):
So good.
Alicia (16:40):
But it's important to remember that not all nuts and
seeds are created equal.
Right In terms of protein Hempseeds are still the champions
here.
Kilian (16:48):
Hemp seeds for the win.
Alicia (16:50):
Remember 12 grams of protein per handful.
Kilian (16:53):
That's crazy.
Alicia (16:54):
It's a lot.
Kilian (16:55):
It's a lot of protein.
Alicia (16:56):
Yeah.
Kilian (16:56):
So hemp seeds, chia seeds, flax seeds, all good
sources of protein.
Alicia (17:00):
They are.
Kilian (17:01):
And they have this recipe for vegan chocolate
dipped peanut butter, coconut,coconut oat bites.
Alicia (17:07):
Oh, my God that sounds so good.
That sounds amazing, right Likea healthy dessert or snack.
Kilian (17:13):
I'm adding that to my snack rotation for sure Me too.
Okay, Now for those of you whocrave a little cheesy flavor.
Alicia (17:20):
Okay.
Kilian (17:21):
We can't forget about nutritional yeast Nooch Nooch.
Alicia (17:25):
It's back.
It's back it's back and it'scheesy.
Kilian (17:27):
They have a recipe for vegan cheesy cauliflower potato
casserole.
Alicia (17:31):
Ooh, that sounds comforting.
Kilian (17:33):
I know.
Alicia (17:33):
And delicious.
Kilian (17:34):
And it uses nutritional yeast to create that cheesy
flavor.
Alicia (17:37):
I love how versatile Nooch is.
Kilian (17:39):
It is.
Alicia (17:40):
You can sprinkle it on popcorn, pasta, roasted
vegetables.
Kilian (17:43):
Roasted vegetables Roasted vegetables.
It's just so good.
It just adds that like savoryumami flavor.
Alicia (17:49):
It's so addictive.
Kilian (17:50):
It is Okay, let's talk about non-dairy yogurt.
Alicia (17:52):
Non-dairy yogurt.
Kilian (17:54):
So the article highlights this recipe for vegan
fruity frozen yogurt bark.
Alicia (18:01):
Ooh frozen yogurt bark.
Kilian (18:02):
That sounds refreshing.
Alicia (18:03):
It does and it uses Kite Hill Greek, greek-style
plant-based yogurt.
Kite Hill again.
Kilian (18:10):
I know they're killing it.
Alicia (18:11):
They are.
Kilian (18:12):
With the protein.
It's like they read thisarticle and they were like we
got this.
We got you.
I know we're going to make allthe high protein.
Alicia (18:19):
We got the protein.
Kilian (18:20):
Plant-based yogurts.
I love it yeah.
Alicia (18:22):
Okay, next up we have quinoa.
Kilian (18:24):
Quinoa.
Alicia (18:25):
This ancient grain is a complete protein.
Kilian (18:28):
It is.
Which is pretty impressive.
That's not common for a grain.
Alicia (18:32):
No, it's not.
Kilian (18:33):
Be a complete protein.
Alicia (18:34):
And they have a recipe for strawberries and cream
quinoa breakfast porridge.
Kilian (18:39):
Ooh, that sounds like a nice.
Alicia (18:41):
That sounds so good.
Kilian (18:42):
Way to start the day, I know Like a warm, comforting
breakfast.
Alicia (18:45):
Yeah, and it's packed with protein.
Kilian (18:47):
Yeah, and quinoa is so easy to cook.
Alicia (18:50):
It is.
Kilian (18:50):
It's like one of the easiest grains to cook, and then
you can add it to salads soups,you know.
Alicia (18:55):
You can make a grain bowl with it.
Kilian (18:56):
Yeah, yeah, so versatile , so many options.
Okay, and're like the unsungheroes of the protein world.
Alicia (19:08):
I know.
Kilian (19:08):
They're so affordable.
Alicia (19:10):
And so versatile.
Kilian (19:11):
And so delicious.
Alicia (19:11):
They really are.
Kilian (19:12):
And they have a recipe for savory vegan lentil and
sweet potato meatloaf.
Alicia (19:17):
Ooh, that sounds like a good comfort food.
Kilian (19:20):
I know right.
Alicia (19:20):
Like a vegan twist on a classic.
Exactly, and you know, what'sgreat about lentils is you can
use them in so many differentways.
Kilian (19:26):
You can put them in soups.
Yeah, stews With salads.
Alicia (19:29):
Salads.
You can even make veggieburgers with them.
Kilian (19:31):
Yeah, lentil burgers are so good, so good.
They're like my favorite.
Alicia (19:34):
Okay, speaking of veggies, they also have a recipe
for a zesty vegan spinach saladwith blackened chickpeas
Blackened chickpeas?
Kilian (19:42):
Ooh, that sounds good, it sounds so good, and it's a
good reminder that even leafygreens can contribute to our
protein intake.
Right, we don't always think ofspinach as a protein source.
Alicia (19:52):
Right, we think of it for like iron and Vitamins.
Kilian (19:55):
But it actually has a decent amount of protein.
It does Five grams per cookedcup.
Alicia (20:00):
Wow, I did not know that .
Kilian (20:02):
I know.
Alicia (20:02):
That's impressive for a leafy green.
Kilian (20:05):
I'm definitely going to be adding more spinach to my
meals.
Alicia (20:07):
Me too.
Kilian (20:08):
Okay For all the bread lovers out there.
Alicia (20:09):
Okay.
Kilian (20:10):
They have a recipe for homemade vegan hearty seed bread
.
Alicia (20:14):
Ooh, homemade bread.
Kilian (20:16):
It sounds so good.
That's the best I know.
Alicia (20:18):
And it's packed with protein from the seeds.
Kilian (20:22):
Right.
So you're getting like a doubledose of protein and you can
control the ingredients.
Alicia (20:28):
Make sure it's vegan friendly and you can make it as
like hearty and dense or aslight and fluffy as you like.
Kilian (20:32):
Exactly and last but not least, Okay, the grand finale.
They have a recipe for veganza'atar seared broccoli steaks.
Alicia (20:41):
Ooh broccoli steaks.
Kilian (20:43):
I know.
Alicia (20:43):
That sounds fancy.
Kilian (20:44):
It sounds so good.
Alicia (20:46):
And delicious.
Kilian (20:47):
It's like a fancy way to enjoy broccoli.
It is and they talk about how.
Broccoli is another one ofthose vegetables that we often
overlook for its protein content.
Alicia (20:54):
Right.
Kilian (20:55):
But a cup of broccoli has around four grams of protein
.
Alicia (20:59):
Really, I know, along with a ton of other nutrients,
it's a nutritional powerhouse.
It is.
Kilian (21:05):
This article is seriously inspiring me to get
more creative in the kitchen.
Alicia (21:09):
Me too.
Kilian (21:10):
And explore all these different protein sources.
Alicia (21:12):
It's amazing how much variety there is in a
plant-based diet.
Kilian (21:15):
It really is.
Alicia (21:16):
It's not boring at all.
Kilian (21:17):
It's not boring at all.
Alicia (21:18):
It's so vibrant and flavorful.
Kilian (21:20):
Okay, so we've talked about all these amazing protein
sources.
Alicia (21:23):
Yeah.
Kilian (21:26):
But let's go a little deeper, okay.
The article also touches onsome interesting aspects of
healthy vegan eating.
Alicia (21:30):
Like what.
Kilian (21:31):
Like soy, milk and calcium.
Alicia (21:33):
Okay.
Kilian (21:35):
And even tofu recipes.
Cool Like specific tips for howto cook tofu.
Alicia (21:40):
It seems like there's always more to learn.
Kilian (21:42):
I know.
Alicia (21:42):
About plant-based nutrition.
Kilian (21:44):
It's a constantly evolving field.
Alicia (21:46):
It is.
Kilian (21:46):
And this article is a great jumping off point.
Alicia (21:48):
For further exploration.
I love how they break downcomplex topics.
Kilian (21:52):
Me too.
Alicia (21:53):
Like complete versus incomplete proteins.
Yeah, in a way that's easy tounderstand and approachable.
Kilian (21:58):
Yeah, and they do a good job of emphasizing the
importance of eating a varietyof plant-based foods.
Yeah, of eating a variety ofplant-based foods to ensure that
you're getting all thenutrients you need.
Alicia (22:06):
It's not about obsessing over individual nutrients.
It's about focusing on thebigger picture of a balanced and
diverse diet.
Eating the rainbow.
Kilian (22:16):
Exactly so.
Let's dive into some of thespecific insights they offer
about each of these proteinsources.
Alicia (22:22):
Okay, let's do it.
Kilian (22:23):
So, for example, they mentioned that seitan is
incredibly versatile, yeah, andcan be used in a wide range of
recipes, from stir fries tohearty roasts.
Alicia (22:31):
I can see that.
Kilian (22:32):
Yeah, and they even highlighted a recipe for seitan
piccata from a famous veganrestaurant.
Alicia (22:37):
Oh yeah, Candle 79?
.
Kilian (22:38):
Candle 79.
Alicia (22:39):
It sounds so good.
Kilian (22:40):
I know.
Alicia (22:41):
I'm going to have to try that.
Kilian (22:42):
Me too.
Alicia (22:43):
I think one of the most important takeaways from this
article is that you don't haveto sacrifice flavor or
satisfaction when you choose toeat plant-based Totally.
There are so many delicious andcreative ways to enjoy these
protein sources.
Kilian (22:58):
Absolutely, and they talk about how beans are a great
source of fiber.
Alicia (23:01):
Yes, fiber is so important.
Kilian (23:03):
Which is essential for digestive health, makes things
move in.
Yes, and they have a recipe fora vegan three bean doll soup.
Ooh, that sounds bothcomforting and packed with
flavor.
I love a good soup Me too,especially in the winter.
Alicia (23:17):
Yeah, it's like a warm hug.
Kilian (23:18):
In a bowl.
Alicia (23:19):
Exactly.
Kilian (23:20):
They also mentioned that the protein content of tofu
varies.
Alicia (23:23):
Oh yeah, Depending on how firm it is.
Kilian (23:25):
So the firmer the tofu.
Alicia (23:26):
The more protein.
Kilian (23:27):
The more concentrated the protein.
Alicia (23:28):
That makes sense, right?
So, like, silken tofu is goingto have less protein than extra
firm tofu.
Kilian (23:33):
Exactly, and they highlight a recipe for sticky
orange sesame tofu.
Alicia (23:37):
Oh my god.
Kilian (23:38):
That sounds absolutely irresistible.
Alicia (23:40):
I'm drooling just thinking about it too, I love
that they provide specificexamples and recipes for each
protein.
Kilian (23:47):
So it makes it so much more practical, practical and
actionable yes okay, and theytalk about how tempeh is a good
source of prebiotics, prebioticwhich are beneficial for gut
health right.
Alicia (23:57):
Prebiotics are like food for the good bacteria in our
gut exactly they help themthrive and they have a recipe
for smoky tempeh peanut satay.
Oh my God, that sounds amazing.
Kilian (24:08):
So good.
Alicia (24:09):
The perfect combination of savory and sweet.
Kilian (24:12):
I know.
Alicia (24:13):
It's fascinating how certain plant-based foods can
actually support our gut health.
Kilian (24:17):
Yeah.
Alicia (24:18):
Like the gut, microbiome is so crucial for our overall
health and well-being.
Kilian (24:23):
So important yeah.
When it comes to protein powder, they emphasize the importance
of choosing a high-qualityprotein powder that's made from
plant-based sources and doesn'tcontain a lot of added sugars or
artificial ingredients.
Alicia (24:36):
Yeah, you want to make sure you're getting the good
stuff.
Exactly, not a bunch of fillersand junk.
Kilian (24:40):
And they have a recipe for a chocolate s'mores protein
smoothie.
Alicia (24:44):
Ooh, that sounds like a healthy and decadent treat.
Kilian (24:48):
I know.
Alicia (24:48):
It's like you're having dessert, but you're also getting
your protein.
Kilian (24:51):
Exactly.
Alicia (24:52):
I love it.
Kilian (24:52):
It's a win-win.
Alicia (24:53):
It is.
Kilian (24:54):
And they talk about how spirulina is a more sustainable
protein source oh really,Compared to some other options.
Interesting, yeah it requiresless land and water to produce.
Ah options Interesting.
Yeah, it requires less land andwater to produce.
Alicia (25:07):
Ah, so it's more environmentally friendly.
Kilian (25:08):
That's good to know.
I think it's important toconsider the environmental
impact For sure Of our foodchoices.
Alicia (25:13):
Absolutely.
Kilian (25:14):
Especially when it comes to protein.
Alicia (25:16):
Choosing plant-based protein sources over
animal-based protein sources canhave a really positive impact
on the planet, something weshould all be thinking about.
Kilian (25:27):
They also mention that it's important to be aware of
the potential for added sugarsand other ingredients in some
fortified plant-based milks.
Alicia (25:34):
Right.
Kilian (25:35):
So reading the labels is always a good practice.
Alicia (25:37):
Always read the label.
Kilian (25:38):
To make sure you're choosing a product that aligns
with your dietary preferences.
Alicia (25:42):
Transparency and informed decision making so
important when it comes to ourfood choices.
Kilian (25:48):
When it comes to nuts and seeds, they highlighted the
fact that hemp seeds are trueprotein champions.
Alicia (25:55):
Hemp seeds again.
Kilian (25:56):
I know.
Alicia (25:56):
They're like the MVPs of this article.
They are 12 grams of proteinper 30 gram serving.
Kilian (26:03):
That's insane.
Alicia (26:04):
It's a lot.
Kilian (26:05):
It's a lot of protein.
Alicia (26:06):
Yeah.
Kilian (26:07):
And they have a recipe for vegan chocolate, dipped
peanut butter, coconut oat bites.
Alicia (26:13):
Oh my God, that sounds so decadent and delicious.
I know right and healthy.
Kilian (26:17):
And they're like no-bake .
So, oh, even better, easy tomake.
Alicia (26:20):
I love a good no-bake recipe.
Kilian (26:21):
You too.
Alicia (26:22):
Especially when you're short on time.
Exactly, and they highlight hownuts and seeds can be
incorporated into snacks andmeals in so many creative ways.
Right, they're a great sourceof protein, healthy fats, fiber,
vitamins, minerals.
Kilian (26:36):
What's not to love?
Alicia (26:38):
Seriously.
Kilian (26:40):
They also point out that nutritional yeast is a complete
protein source.
Alicia (26:43):
Nuts is a complete protein.
Kilian (26:44):
I know that's amazing.
Alicia (26:46):
It's so good it really is a magical ingredient.
Kilian (26:48):
It is.
Alicia (26:49):
It's like the unicorn of vegan ingredients.
It makes everything tastecheesy and delicious and it's
good for you, I know, and it's agood source of B vitamins.
Kilian (26:58):
Yes, essential for energy production and overall
well-being.
Alicia (27:02):
Nooch is a pantry staple for a reason.
Kilian (27:04):
It is.
Alicia (27:05):
It's so versatile.
Kilian (27:06):
They even have a recipe for a vegan cheesy cauliflower
potato casserole.
Alicia (27:12):
Ooh.
Kilian (27:13):
That uses nutritional yeast to create that cheesy
flavor.
Alicia (27:15):
That sounds so comforting.
Kilian (27:17):
It does.
I love a good casserole, me too.
Alicia (27:19):
It's like the ultimate comfort food.
Kilian (27:22):
They mention that non-dairy yogurts have come a
long way.
Alicia (27:25):
Oh yeah.
Kilian (27:26):
In terms of taste and texture.
Alicia (27:27):
They have.
Kilian (27:28):
There are so many delicious options available.
Alicia (27:30):
It's amazing.
Kilian (27:31):
And many of them are fortified with protein and
probiotics.
Alicia (27:34):
Probiotics are good for the gut.
Kilian (27:35):
Making them a healthy and gut-friendly choice.
Alicia (27:38):
The innovation in the plant-based food industry is
truly remarkable.
Kilian (27:41):
It is.
Alicia (27:42):
There are so many delicious and convenient options
available.
Kilian (27:45):
these days, it's so much easier than it used to be.
Alicia (27:48):
So much easier To choose a plant-based lifestyle.
Kilian (27:50):
Yeah, okay, and they highlight the fact that quinoa
is a complete protein source.
Alicia (27:55):
Quinoa, the super green.
Kilian (27:56):
And is incredibly versatile.
Alicia (27:58):
It is.
Kilian (27:58):
They have a recipe for a strawberries and cream quinoa
breakfast porridge.
Alicia (28:03):
Ooh, that sounds delightful.
Kilian (28:04):
It does.
Alicia (28:04):
I love a good breakfast porridge.
Kilian (28:06):
Me too.
Alicia (28:07):
Especially when it's cold outside.
Yeah it's so comforting and itkeeps you full and satisfied for
hours.
Kilian (28:12):
They also mentioned that lentils are a good source of
iron and folate.
Alicia (28:15):
Iron and folate.
Kilian (28:17):
Which are essential nutrients for red blood cell
production and cell growth anddevelopment.
Alicia (28:22):
Wow, lentils are like a nutritional powerhouse.
Kilian (28:25):
They are.
Alicia (28:26):
They're so humble.
Kilian (28:26):
And they're so cheap.
Alicia (28:28):
I know.
Kilian (28:28):
They're so affordable.
Alicia (28:29):
They're like the most budget-friendly protein source
out there.
Kilian (28:33):
And they have a recipe for savory vegan lentil and
sweet potato meatloaf.
Alicia (28:38):
Ooh, that sounds hearty.
Kilian (28:41):
It does.
And satisfying yeah like a goodcomfort food.
Alicia (28:44):
Lentils are a pantry staple for a reason.
Kilian (28:47):
They are.
Alicia (28:47):
They're affordable, versatile and packed with
nutrition.
Kilian (28:51):
And they last forever in your pantry.
You can buy them in bulknutrition and they last forever
in your pantry, you can buy themin bulk, exactly, and they'll
last you forever.
Okay, they also talked abouthow spinach is a good source of
vitamin K.
Alicia (29:01):
Vitamin K, which is important for bone health.
Kilian (29:03):
Okay, and vitamin A.
Vitamin A, which is essentialfor vision and immune function.
Alicia (29:08):
Wow, spinach is like a superhero.
Kilian (29:10):
It is.
Alicia (29:10):
Of the vegetable world and Spinach is like a superhero.
Kilian (29:12):
It is Of the vegetable world and they have a recipe for
a zesty vegan spinach saladwith blackened chickpeas.
Alicia (29:18):
Ooh, that sounds refreshing.
Kilian (29:20):
It does.
Alicia (29:21):
And flavorful.
Kilian (29:22):
Yeah.
Alicia (29:22):
Leafy green vegetables are often overlooked.
For their protein content Right, but they can be a significant
contributor to our daily intake.
Kilian (29:30):
They can.
Alicia (29:30):
Especially if you're eating a lot of them.
Kilian (29:32):
Okay, and they highlighted the importance of
choosing whole grain breadsWhole- grain breads Over refined
white bread.
Alicia (29:38):
Right.
Kilian (29:39):
Because whole grain breads are a good source of
fiber protein.
Alicia (29:42):
And other essential nutrients.
Kilian (29:44):
They even have a recipe for homemade vegan hearty seed
bread.
Alicia (29:47):
Oh my God, that sounds amazing.
Kilian (29:49):
It does right.
I love homemade bread, it's sogood.
Alicia (29:51):
It's the best.
Kilian (29:53):
And you can make it with all sorts of different seeds.
Alicia (29:54):
Yeah, you can customize it.
Kilian (29:56):
Like pumpkin seeds, sunflower seeds, black seeds,
black seeds, chia seeds, all theseeds.
Alicia (30:02):
And it's like a party in your bread.
I know Making your own breadcan be such a rewarding
experience.
Kilian (30:07):
It is.
Alicia (30:08):
And it allows you to control the ingredients Totally
and customize the flavor to yourliking.
Kilian (30:12):
And lastly, they mentioned that broccoli is a
nutritional powerhouse.
Broccoli, it's a good source ofvitamin C, vitamin K.
And fiber and it's incrediblyversatile.
Alicia (30:21):
It is.
Kilian (30:22):
You can roast it steam saute.
Alicia (30:24):
You can eat it raw.
Kilian (30:25):
Eat it raw.
Alicia (30:26):
With some hummus, oh yeah.
Kilian (30:28):
Or dip.
They have a recipe for veganza'atar-seared broccoli steaks.
Alicia (30:33):
Ooh, that sounds fancy, I know, and delicious.
It sounds so good Like theunique and delicious way to
enjoy this cruciferous vegetable.
Kilian (30:41):
It's amazing how something as simple as broccoli
can be transformed into such aflavorful and satisfying dish.
Alicia (30:49):
Food is magic.
It is, it really is.
Kilian (30:52):
So what does this all mean for our listeners?
Alicia (30:53):
What does it all mean?
Kilian (30:54):
I think the biggest takeaway is that getting enough
protein on a vegan diet is notonly possible, yeah, but it can
be incredibly delicious.
Alicia (31:03):
It can, and diverse and fun, and fun and satisfying.
Kilian (31:08):
Yeah.
Alicia (31:08):
This deep dive has really opened my eyes to the
sheer variety of protein-richplant-based foods available.
Kilian (31:14):
Right.
Alicia (31:15):
And it's clear that with a little planning and
creativity, you can easily meetyour protein needs and enjoy a
vibrant and flavorful veganlifestyle.
Kilian (31:25):
I couldn't agree more.
Alicia (31:26):
So ditch those outdated myths about vegan protein.
Yes, and embrace the abundanceof plant-based goodness out
there.
Kilian (31:33):
What are your thoughts?
I'm still thinking about thatvegan cheesy cauliflower potato
casserole, right, I mean come on.
Alicia (31:41):
That sounds amazing.
Kilian (31:42):
So good.
Alicia (31:43):
I'm also really intrigued by that seitan piccata
in.
Candle 79.
Kilian (31:47):
Oh my gosh.
Alicia (31:47):
I've heard amazing things about that place.
Kilian (31:49):
It's supposed to be so good.
Alicia (31:51):
Yeah, I think I need to make a reservation.
Yeah, I think I need to make areservation.
Yeah, me too.
Kilian (31:54):
Like ASA, this whole deep dive has really just opened
my eyes to the possibilities ofplant-based protein.
Alicia (31:59):
It's so much more than just tofu and tempeh.
Kilian (32:02):
I know right.
And it's not just about theprotein either.
Alicia (32:05):
Right.
Kilian (32:06):
Like we're talking about a whole range of health
benefits.
Alicia (32:08):
That's right.
Kilian (32:09):
You know that's right.
Environmental benefits.
Alicia (32:10):
Yeah.
Kilian (32:10):
Like reducing our carbon footprint.
Alicia (32:13):
Studies have shown that plant-based diets can lower the
risk of chronic diseases likeheart disease and type 2
diabetes.
Kilian (32:20):
And then, from an environmental perspective,
choosing plant-based proteinsources can help reduce our
impact on the planet.
Alicia (32:28):
It's a win-win.
It is For our health and forthe environment.
Kilian (32:32):
So it's really about making those conscious choices.
Alicia (32:34):
Yeah.
Kilian (32:35):
About what we eat.
Alicia (32:36):
And knowing that we can fuel our bodies while also
contributing to a moresustainable and compassionate
world.
Kilian (32:43):
Right.
This deep dive has been such agood reminder.
Alicia (32:46):
I agree.
Kilian (32:46):
That knowledge is power.
It is and the more weunderstand about plant-based
nutrition, the better equippedwe are to make those informed
choices that benefit bothourselves and the planet.
Alicia (32:57):
Exactly.
Kilian (32:58):
So we've shattered those myths about vegan protein we
have and discovered a whole newworld of possibilities.
Alicia (33:04):
It's exciting, it is, isn't it?
Kilian (33:06):
So, as we wrap up this episode, what's that one key?
That you want our listener towalk away with today.
Alicia (33:13):
I think it's this.
Don't be afraid to explore theincredible diversity of
plant-based protein sources.
Love it?
There's something out there foreveryone, no matter your taste
preferences or dietary needs.
Get curious, experiment in thekitchen and discover the
(33:33):
deliciousness that awaits I lovethat, now that you've joined us
on this protein packedadventure, it's been a journey.
Kilian (33:40):
It has.
Alicia (33:40):
A delicious journey.
Kilian (33:42):
It's time to take action .
Alicia (33:43):
Okay.
Kilian (33:44):
How will you incorporate these incredible plant-based
protein sources into your mealsand snacks?
Let us know Thanks for takingthis deep dive with us.
Until next time, happy andhealthy eating.
Okay, so we're diving into something that I think a
lot of our listeners can relateto.
Alicia (00:05):
Yeah.
Kilian (00:06):
Especially, you know, if you're newly vegan or maybe
just plant-based.
Curious, definitely Everyonealways asks that question.
Alicia (00:12):
Where do you get your?
Kilian (00:12):
protein Right, it's like the number one thing that
people want to know.
Alicia (00:15):
I know it's so funny.
Kilian (00:17):
But where do you get your protein?
So we are going deep today intosurprising vegan protein
sources.
I'm excited going deep todayinto surprising vegan protein
sources.
Alicia (00:24):
I'm excited.
Kilian (00:25):
We have this article from Ved News called 15 Unlikely
Vegan Protein Sources.
Alicia (00:31):
It's a good one.
Kilian (00:32):
And I think it's going to be really interesting because
they're really getting intolike-.
Alicia (00:36):
They answer the question .
Kilian (00:37):
They answer the question , but in like a really fun way.
Alicia (00:40):
Right, it's not just the obvious, like tofu and beans
and lentils.
Kilian (00:44):
Right, it goes way beyond that.
It's fun, just the obvious tofuand beans and lentils.
Right, it goes way beyond that.
Alicia (00:46):
It's fun to think outside the box a little bit.
Kilian (00:47):
Exactly.
Alicia (00:48):
Yeah.
Kilian (00:49):
So one thing that this article does is it starts by
tackling that myth head on.
Alicia (00:54):
Yeah.
Kilian (00:54):
That protein deficiency myth?
Which is so prevalent, for somereason, it's really interesting
, and they point out that it'sactually pretty rare in
developed countries.
Alicia (01:03):
You know, unless you're.
Kilian (01:04):
To be protein deficient.
Alicia (01:05):
Yeah.
Kilian (01:06):
Unless you're really restricting your calories
significantly.
Alicia (01:09):
Right or have like a medical condition or something.
Kilian (01:11):
Right, exactly.
Alicia (01:12):
Yeah.
Kilian (01:12):
And so they break down the USDA's recommended protein
intake Okay, which is that 0.36grams per pound of body weight.
Alicia (01:22):
Yeah, I've heard that.
Kilian (01:23):
So if you are 130 pound person, that's roughly 47 grams
of protein per day.
Alicia (01:30):
Oh, okay.
Kilian (01:31):
And for someone who weighs 170 pounds, it's about 61
grams.
Alicia (01:35):
Yeah, so that gives you, Just to give you an idea yeah,
a baseline.
Kilian (01:38):
But of course everyone is different Totally.
If you're, like you know, a biggym rat.
Alicia (01:42):
Or an athlete.
Kilian (01:43):
Right, or pregnant or breastfeeding or something like
that.
Alicia (01:46):
You might need more.
Kilian (01:47):
You might need more, so the article mentions you could
go up to like 0.7 grams perpound.
Alicia (01:51):
Okay.
Kilian (01:52):
Of body weight.
Alicia (01:53):
Which is still totally doable.
Oh yeah, On a plant-based diet.
Totally, and the articlerecommends consulting with a
plant-based dietician Always agood idea If you have specific
needs, especially if you have,like, medical conditions or
you're really trying to hit somespecific fitness goals.
Kilian (02:07):
Exactly, yeah.
So I remember when I first wentvegan, I was so confused about
this whole complete versusincomplete protein thing.
It was like people were tellingme that, you know, plant
proteins were somehow inferior.
Alicia (02:22):
Right, they're missing something.
Kilian (02:24):
Right.
Alicia (02:24):
They don't have all the amino acids.
Kilian (02:26):
Yeah, because they might be missing certain amino acids,
exactly.
So I was like really stressingabout like Combining things.
Combining things like Rice andbeans.
Yeah, beans and rice at everymeal.
Alicia (02:35):
Like it's some kind of like protein equation or
something.
Kilian (02:38):
Exactly.
You know it's just a myththat's persisted for a long time
?
Alicia (02:51):
Yeah, so can you just break that down for us?
Sure, like, what is the dealwith complete versus incomplete
proteins?
Okay, so the idea is that thereare nine essential amino acids
that our bodies can't produce ontheir own.
Kilian (02:59):
Okay.
Alicia (03:00):
So we have to get them from food.
Got it, and complete proteinscontain all nine of those
essential amino acids, whereasincomplete proteins are missing
one or more.
Kilian (03:10):
Okay.
Alicia (03:11):
Now, most plant proteins are incomplete, okay, but
that's not a bad thing at all.
Kilian (03:15):
Okay, that's not a problem.
Alicia (03:16):
Different plant foods complement each other Right and
when you eat them in combinationthroughout the day.
Kilian (03:22):
Like beans and rice.
Alicia (03:23):
Like the classic example of rice and beans.
Kilian (03:25):
Exactly.
Alicia (03:25):
You're getting all of those essential amino acids.
Kilian (03:28):
Okay, so I don't have to like have them on the same
plate.
Alicia (03:30):
You don't have to like stress about it.
It's really not a big deal.
Kilian (03:33):
That's a relief.
Alicia (03:34):
As long as you're eating a variety of plant foods
throughout the day and you'regetting enough calories overall.
Kilian (03:40):
Yeah, you're good.
Okay, that's good to know.
Alicia (03:46):
Your body's smart.
It knows how to combine thoseamino acids from different
sources.
Kilian (03:49):
Right.
Alicia (03:49):
So you don't have to worry about it.
Kilian (03:51):
That makes me feel so much better, because I used to
be like, oh my gosh.
I know I need to have like aspreadsheet.
Alicia (03:57):
I used to do the same thing.
I was like, okay, I need tomake sure I'm getting-.
Kilian (04:01):
All the ratio.
Alicia (04:01):
All the right ratio.
Right and it's just notnecessary.
It's not necessary, it's somuch simpler than that.
Kilian (04:06):
Okay, so let's get to the fun stuff.
Alicia (04:08):
Okay.
Kilian (04:09):
This vid news article lists 15 unexpected vegan
protein sources.
Alicia (04:14):
Yeah, let's hear it.
Kilian (04:15):
And some of these blew my mind.
Okay, starting with Citan.
Alicia (04:19):
Okay.
Kilian (04:20):
Are you ready for this?
I am A two ounce serving has 18grams of protein.
Alicia (04:24):
Whoa, that's crazy, that is a lot.
Kilian (04:27):
I know.
Alicia (04:28):
That's like a chicken breast.
Kilian (04:29):
I know it's crazy.
Alicia (04:30):
That's amazing.
Kilian (04:32):
So seitan is made from vital wheat gluten, right, and
that's what gives it that chewy,meaty texture.
Alicia (04:39):
It's got that like satisfying bite to it.
Right and it's so versatile, ohmy gosh, you can make anything
with it.
Kilian (04:45):
You can literally make anything.
Alicia (04:46):
Seitan steaks.
Kilian (04:47):
Seitan steaks, you know, like ground seitan, stir fries,
stir fries Like anything.
18 grams.
Alicia (04:54):
That's serious protein, even for meat eaters.
Kilian (04:57):
For sure.
Alicia (04:58):
Okay, so next up, we've got beans.
Okay, we all know beans aregood for us.
Yeah, a classic, but thisarticle emphasizes the sheer
variety.
It's not just black beans andkidney beans.
Kilian (05:12):
There are so many different kinds of beans.
Alicia (05:14):
There's a whole world of beans out there.
Kilian (05:16):
And they all have, like their own, unique flavors and
textures.
Alicia (05:19):
Exactly.
Kilian (05:19):
Like cannellini beans, chickpeas, chickpeas.
Alicia (05:22):
Black-eyed peas Black-eyed peas.
And most of them pack around 12to 15 grams of protein per
cooked cup.
Kilian (05:28):
Wow, that's pretty substantial.
Alicia (05:31):
That's a lot.
Kilian (05:32):
Yeah, yeah, and don't forget about lentils too.
Alicia (05:34):
Oh right, lentils.
Yeah, they're technically inthe bean family.
Kilian (05:37):
They are.
Alicia (05:38):
And they're also protein superstars.
Kilian (05:40):
For sure.
Alicia (05:41):
Okay, so then we have tofu.
Kilian (05:43):
Ah, a vegan classic.
And.
Alicia (05:45):
G-vegan protein.
Kilian (05:47):
For sure.
Alicia (05:47):
I know it comes in different textures, but does
that affect the protein content?
Kilian (05:51):
Absolutely, it does.
Alicia (05:52):
The firmer the tofu, the more protein it has.
So if you think about likesilken tofu, which is really
soft.
Kilian (05:59):
Yeah, for desserts and stuff.
Alicia (06:00):
Right, it's going to have less protein than like an
extra firm tofu that you woulduse for stir fries.
Kilian (06:06):
Okay, that makes sense.
Alicia (06:07):
And there are even some high protein tofu brands out
there now.
Kilian (06:10):
Oh really.
Alicia (06:11):
Yeah, I've seen some with like 14 grams of protein
per serving.
Kilian (06:15):
Wow, that's pretty impressive.
Alicia (06:17):
It is.
Kilian (06:17):
Okay, so this next one is a personal favorite of mine.
Alicia (06:20):
Okay, what is it?
Kilian (06:21):
Tempeh.
Alicia (06:23):
Oh, tempeh, I love it, me too.
Kilian (06:25):
I love the earthy flavor .
I love that it's fermented.
Alicia (06:28):
Yeah, it's got a great texture.
Kilian (06:30):
You can crumble it.
Alicia (06:31):
Uh-huh.
Kilian (06:32):
Slice it, you can marinate it.
Marinate it, it's so versatile.
It's so versatile and it's aprotein powerhouse.
It is A three ounce serving hasabout 18 grams of protein.
Alicia (06:42):
Wow, I know that's up there with C10.
Kilian (06:46):
It is.
That's awesome, and combinedwith those prebiotics from the
fermentation process, it's likeamazing for your gut health.
Alicia (06:52):
Gut health is so important.
Kilian (06:54):
So important yeah.
Alicia (06:56):
All right, I'll admit, protein powder isn't exactly a
whole food, true, but it's gotto be on the list for
convenience.
Kilian (07:02):
Sometimes you just need that quick protein boost.
Alicia (07:05):
I spot it right after a workout or something like that.
Kilian (07:07):
And most plant-based protein powders will give you a
good 15 to 20 grams of proteinper serving.
Alicia (07:13):
Okay, so it's definitely a lot Okay, good to know.
Kilian (07:16):
Yeah, look for soy-based or pea-based protein powders
for a complete protein profile.
Alicia (07:22):
Okay, so that's a good tip.
Here's one I bet most peopledon't expect.
Kilian (07:26):
Okay, I'm intrigued.
Alicia (07:28):
Spirulina.
Kilian (07:30):
Spirulina.
Alicia (07:31):
You know that blue-green algae.
Oh yeah, that's showing up ineverything from smoothies to
fancy lattes.
Kilian (07:37):
Right, it's like the new trendy.
Alicia (07:39):
I know.
It's like that beautiful color.
Kilian (07:41):
It's so pretty, yeah, it's like mermaid vibes and it's
a nutritional powerhouse.
It is Just one tablespoon canhave four to six grams of
protein.
Alicia (07:50):
Wow, I didn't realize it was that high.
Kilian (07:53):
I know, and what's fascinating is that the blue
variety actually has moreprotein than the green.
Oh really.
Alicia (08:00):
Yeah, I did not know that.
I know that's interesting.
That's pretty cool so is itlike a different strain of
spirulina or something?
Kilian (08:06):
Yeah, I think it is Cool .
I think it's like a differentspecies or something.
Alicia (08:10):
That's really interesting.
I don't know all the details,I'm going to have to look into
that.
Kilian (08:14):
But yeah, cool.
So okay, this one reallysurprised me.
Okay, what is it based milkReally?
I know I knew soy milk had adecent amount of protein, yeah,
but I didn't realize how manyother varieties are fortified
with protein these days.
Alicia (08:29):
Oh, interesting, like almond milk or oat milk.
Kilian (08:31):
Huh, like all kinds.
Wow, so it's true, fortifiedsoy milk is actually recognized
as nutritionally equivalent tocow's milk.
Alicia (08:40):
Oh, wow.
Kilian (08:41):
Both providing around eight grams of protein per
serving.
Alicia (08:44):
That's pretty impressive .
Kilian (08:46):
I know For a plant-based milk, yeah.
Alicia (08:47):
Wow.
Kilian (08:48):
And then pea milk is also a good option with 8 grams
of protein.
Alicia (08:51):
Pea milk.
Okay, I'm going to have to trythat.
Kilian (08:54):
Yeah.
Alicia (08:54):
I haven't had pea milk.
It's pretty good Okay.
Kilian (08:57):
Yeah, and some brands are fortifying their plant milks
with even more protein.
Wow, like up to 10 grams perserving.
Alicia (09:05):
Seriously.
Kilian (09:06):
Yeah.
Alicia (09:06):
That's amazing.
It's pretty crazy, I'm going tohave to start checking labels.
Kilian (09:10):
Yeah, it's worth checking labels though.
Alicia (09:12):
Yeah.
Kilian (09:12):
Because some can be high in added sugars Right, but
there are plenty of greatoptions out there, just to know.
Okay, I'm a huge fan of nutsand seeds.
Alicia (09:21):
Oh, me too.
Kilian (09:21):
I love nut butters.
I love trail mixes.
Alicia (09:24):
Yeah.
Kilian (09:25):
All that good stuff.
Alicia (09:30):
It's so good, but I never really thought of them as
a major protein source.
Kilian (09:32):
Right, it's more like a snack.
Alicia (09:32):
Right, it's like a snack or a topping yeah, but they can
definitely add up.
Kilian (09:34):
Yeah.
Alicia (09:35):
Especially if you're eating them regularly.
Kilian (09:37):
Right.
Alicia (09:37):
Hemp seeds are the real champions here.
Kilian (09:39):
Oh yeah.
Alicia (09:40):
A handful can pack in 12 grams of protein.
Kilian (09:43):
Seriously.
Alicia (09:43):
Yeah.
Kilian (09:44):
Wow.
Alicia (09:45):
So if you're looking for a protein boost, sprinkle some
hemp seeds on your salad or inyour smoothie, or just eat them
by the handful.
Kilian (09:53):
Okay.
Alicia (09:53):
Whatever you like.
Kilian (09:54):
So hemp seeds are like the winner.
Alicia (09:55):
Hemp seeds are the winner.
Kilian (09:57):
Okay.
Alicia (09:57):
For protein.
Kilian (09:58):
What about chia seeds and flax seeds?
Alicia (10:00):
Those are good too.
Yeah, chia seeds have about 7grams of protein per serving,
and flax seeds have 9.
Kilian (10:07):
Okay.
Alicia (10:07):
So they're also great options.
Kilian (10:09):
And then nut butters can easily add a protein boost to
your snacks or meals.
Alicia (10:14):
For sure, like a spoonful of peanut butter on
your toast.
Kilian (10:16):
Oh yeah.
Alicia (10:17):
Or in your oatmeal.
Kilian (10:18):
That's so good.
Alicia (10:19):
Yeah, it's delicious.
Kilian (10:20):
So I'm definitely stocking up on hemp seeds after
this.
Alicia (10:22):
I might have to too, okay, so I'm definitely stocking
up on hemp seeds.
Kilian (10:24):
after this, I might have to too.
Okay, what else is on?
Alicia (10:26):
this list of unlikely heroes, I'm ready.
Kilian (10:27):
Okay, how about a pantry staple?
That's more than just a cheesytopping.
Alicia (10:31):
Oh, okay.
Kilian (10:31):
Nutritional yeast Nooch Nooch.
Alicia (10:35):
Wait, it has protein.
I know, I didn't even realize.
Kilian (10:38):
Two tablespoons will give you about five grams of
protein.
Wow, and it's a completeprotein.
Alicia (10:43):
I know Nooch is amazing.
I know it's like a magicalingredient.
Kilian (10:47):
It is.
Alicia (10:47):
It makes everything taste cheesy and delicious.
Kilian (10:50):
That's so good for you.
Alicia (10:51):
And it's packed with B vitamins.
Kilian (10:53):
Yes.
Alicia (10:53):
Which are great for energy and overall well-being.
Kilian (10:57):
Now I'm seeing nutritional yeast in a whole new
light.
Alicia (10:59):
I know right.
Kilian (11:00):
It's not just for popcorn anymore.
Alicia (11:01):
It's for everything.
Kilian (11:03):
Okay, what about non-dairy yogurt?
Non-dairy yogurt there are somany options these days there
are it's crazy like a wholeaisle it's a whole aisle at the
grocery store in the berrysection I know it's amazing so
many different flavors, so manydifferent flavors and brands and
textures and everything yeahyou can definitely find some
protein powerhouses in thenon-dairy yogurt aisle.
Alicia (11:25):
Okay, the article mentions Kite Hill Greek style
as a great option.
Kite- Hill.
With a whopping 15 to 17 gramsof protein per serving.
Kilian (11:36):
Whoa, that's a lot of protein.
Alicia (11:37):
I know.
Kilian (11:38):
That's like a protein shake.
Alicia (11:39):
It is, that's incredible .
Okay, wow, I'm seeing a patternhere.
What's that A lot of thesesurprising sources are packing
more protein than I everrealized.
Kilian (11:48):
It's true, it's kind of blowing my mind.
Alicia (11:50):
And we're just getting started.
Kilian (11:51):
I know.
Alicia (11:51):
There are even more unexpected sources to uncover.
Kilian (11:54):
All right, bring on the protein surprises.
Alicia (11:57):
You know what's really cool about this article?
What's that?
Kilian (12:01):
Is that?
Alicia (12:02):
they don't just list these protein sources, they
actually have recipes.
Oh yeah, for each one.
Kilian (12:05):
That's awesome.
Alicia (12:05):
For seitan.
They have this amazing recipefor seitan piccata.
Kilian (12:09):
Oh wow, From Candle 79.
Oh, I love Candle 79.
Alicia (12:12):
I know it's such a good restaurant.
Kilian (12:14):
Their food is so good.
Alicia (12:15):
It really is and it just shows you, like, how versatile
seitan is.
You can literally make anythingwith it.
Kilian (12:21):
Yeah.
And it's so good for people whoare transitioning to a
plant-based diet right or justlooking for more variety yeah,
because it really does have thatmeaty texture yeah, it's got
that like satisfying bite to itokay, speaking of variety, I'm
suddenly craving a big bowl ofbeans ooh beans this article has
(12:41):
a recipe for vegan Indian threebean doll soup.
Alicia (12:45):
Ooh, that sounds good it sounds so good.
Kilian (12:48):
Yes, I love that.
They emphasized that beans area whole category.
Alicia (12:52):
Right.
It's not just one food, it's awhole family of foods and they
all have like their own uniquenutritional profile Exactly, and
they're not only a great sourceof protein, but they're also
packed with fiber.
Kilian (13:03):
Yes.
Alicia (13:03):
Which is so important.
Kilian (13:04):
So important for gut health.
Alicia (13:06):
For keeping our digestive system happy and
healthy.
Kilian (13:09):
Keeping things moving.
Alicia (13:10):
Exactly.
Kilian (13:11):
Okay, we can't forget about tofu.
Alicia (13:12):
Tofu, the OG vegan protein source.
I know it's a classic for areason.
Kilian (13:19):
They have a recipe for vegan sticky orange sesame tofu.
Alicia (13:24):
Oh that sounds delicious .
I know I'm definitely going totry that tofu.
Kilian (13:25):
Oh that sounds delicious , I know I'm definitely going to
try that one.
Alicia (13:27):
Yeah, it's amazing how tofu is like a blank canvas it
is In the kitchen.
Kilian (13:31):
You can do so much with it.
Alicia (13:32):
You can do anything with it.
Kilian (13:33):
It absorbs flavors beautifully.
Alicia (13:35):
Yeah.
Kilian (13:36):
You can use it in sweet dishes, savory dishes.
Alicia (13:38):
It's so versatile.
Kilian (13:39):
It's the best and the fact that it's a complete
protein makes it even better.
Alicia (13:51):
Right, you're getting all those essential amino acids.
Okay, I have a confection tomake.
Okay, I'm listening.
Kilian (13:53):
I'm a little bit obsessed with tempeh bacon.
Alicia (13:54):
Oh, tempeh bacon.
Have you ever had it?
Of course it's so good.
It's so smoky and crispy.
Kilian (13:57):
It's so good.
Alicia (13:58):
And it's amazing in a BLT.
Kilian (14:00):
It is the best.
Oh my gosh, so good.
Alicia (14:03):
This article actually features a recipe for a vegan
smoky tempeh peanut saute.
Ooh, that sounds absolutelydivine.
Kilian (14:13):
Okay, that sounds amazing, it does right.
I've got to try that one.
Alicia (14:15):
Yeah, put it on the list .
Kilian (14:16):
Okay, let's talk about protein powder.
Alicia (14:18):
Protein powder.
Kilian (14:20):
I know it's not a whole food, sure, but sometimes you
just need that extra proteinboost, yeah, especially after a
workout or something like that.
Alicia (14:32):
Right, and they have a recipe for a chocolate s'mores
protein smoothie.
Kilian (14:33):
Oh, that sounds decadent and delicious, looks so good.
Alicia (14:35):
I love a good smoothie.
Kilian (14:36):
Me too.
Alicia (14:37):
Especially after a workout.
Kilian (14:38):
Yeah, it's a good way to refuel.
Alicia (14:39):
And it's a good reminder that protein powder can be a
convenient way to supplementyour diet Right, especially if
you're busy or have specificfitness goals.
Kilian (14:47):
Okay, on to spirulina.
Alicia (14:49):
Spirulina.
Kilian (14:50):
I've been seeing it everywhere lately.
Alicia (14:51):
Me too.
It's like it's trendy.
It's having a moment, I know,and it's so pretty.
Kilian (14:56):
I know that color is just.
Alicia (14:57):
It's like mermaid vibes, it is.
Kilian (15:00):
I love it.
Incredible looking recipe.
Oh yeah, For vegan herbedmermaid orechiette.
Alicia (15:06):
Ooh.
Kilian (15:07):
Using spirulina to make the pasta blue.
Alicia (15:09):
That's so cool.
Kilian (15:10):
I know.
Alicia (15:11):
What a fun way to impress your guests.
Kilian (15:14):
Right.
Alicia (15:14):
And get some extra nutrients in your meal.
Kilian (15:16):
And they talk about how spirulina is not just a pretty
color.
Alicia (15:19):
Right.
Kilian (15:19):
It's like a real nutritional powerhouse.
Alicia (15:21):
It's packed with antioxidants, yeah, which can
help protect our cells fromdamage.
Kilian (15:26):
Okay, this next one might surprise some people.
Alicia (15:28):
Okay, I'm ready.
Kilian (15:29):
Plant-based milk.
Alicia (15:37):
Plant-based milk.
Really I know it has protein.
It does.
Some varieties can have up to10 grams of protein per serving.
Kilian (15:40):
Wow, that's news to me.
Alicia (15:41):
I know.
Kilian (15:42):
I always thought of plant-based milk as like more of
a-.
Like a calorie A calorie sourceor like a way to get your
calcium.
Alicia (15:48):
But not necessarily protein.
Kilian (15:50):
Right, but they've come a long way.
Alicia (15:52):
They have.
Kilian (15:52):
And they have a recipe for homemade hemp milk.
Alicia (15:55):
Ooh homemade hemp milk.
Kilian (15:57):
Have you ever made your own plant-based milk?
Alicia (15:58):
I have.
I've made almond milk before.
Kilian (16:00):
Oh yeah.
Alicia (16:01):
It's actually surprisingly easy.
Kilian (16:03):
Yeah, and you can control the ingredients and the
sweetness level.
Alicia (16:07):
You can make it as sweet or as unsweet as you like.
Kilian (16:10):
Exactly.
Alicia (16:11):
And it's so satisfying to like make something from
scratch.
Kilian (16:14):
It is you know, I feel like a little homesteader.
I know it's so fun.
Alicia (16:17):
Yeah.
Kilian (16:18):
OK, on to one of my favorite categories.
Alicia (16:21):
OK.
Kilian (16:22):
Hit me Nuts, seeds and butters.
Oh my gosh, Is there anythingbetter than a spoonful of nut
butter straight from the jar?
Alicia (16:30):
I don't think so.
So, good, it's the best.
So good, especially like almondbutter or peanut butter.
Kilian (16:35):
Oh my gosh cashew butter .
Alicia (16:37):
Cashew butter.
Oh my god.
Kilian (16:39):
So good.
Alicia (16:40):
But it's important to remember that not all nuts and
seeds are created equal.
Right In terms of protein Hempseeds are still the champions
here.
Kilian (16:48):
Hemp seeds for the win.
Alicia (16:50):
Remember 12 grams of protein per handful.
Kilian (16:53):
That's crazy.
Alicia (16:54):
It's a lot.
Kilian (16:55):
It's a lot of protein.
Alicia (16:56):
Yeah.
Kilian (16:56):
So hemp seeds, chia seeds, flax seeds, all good
sources of protein.
Alicia (17:00):
They are.
Kilian (17:01):
And they have this recipe for vegan chocolate
dipped peanut butter, coconut,coconut oat bites.
Alicia (17:07):
Oh, my God that sounds so good.
That sounds amazing, right Likea healthy dessert or snack.
Kilian (17:13):
I'm adding that to my snack rotation for sure Me too.
Okay, Now for those of you whocrave a little cheesy flavor.
Alicia (17:20):
Okay.
Kilian (17:21):
We can't forget about nutritional yeast Nooch Nooch.
Alicia (17:25):
It's back.
It's back it's back and it'scheesy.
Kilian (17:27):
They have a recipe for vegan cheesy cauliflower potato
casserole.
Alicia (17:31):
Ooh, that sounds comforting.
Kilian (17:33):
I know.
Alicia (17:33):
And delicious.
Kilian (17:34):
And it uses nutritional yeast to create that cheesy
flavor.
Alicia (17:37):
I love how versatile Nooch is.
Kilian (17:39):
It is.
Alicia (17:40):
You can sprinkle it on popcorn, pasta, roasted
vegetables.
Kilian (17:43):
Roasted vegetables Roasted vegetables.
It's just so good.
It just adds that like savoryumami flavor.
Alicia (17:49):
It's so addictive.
Kilian (17:50):
It is Okay, let's talk about non-dairy yogurt.
Alicia (17:52):
Non-dairy yogurt.
Kilian (17:54):
So the article highlights this recipe for vegan
fruity frozen yogurt bark.
Alicia (18:01):
Ooh frozen yogurt bark.
Kilian (18:02):
That sounds refreshing.
Alicia (18:03):
It does and it uses Kite Hill Greek, greek-style
plant-based yogurt.
Kite Hill again.
Kilian (18:10):
I know they're killing it.
Alicia (18:11):
They are.
Kilian (18:12):
With the protein.
It's like they read thisarticle and they were like we
got this.
We got you.
I know we're going to make allthe high protein.
Alicia (18:19):
We got the protein.
Kilian (18:20):
Plant-based yogurts.
I love it yeah.
Alicia (18:22):
Okay, next up we have quinoa.
Kilian (18:24):
Quinoa.
Alicia (18:25):
This ancient grain is a complete protein.
Kilian (18:28):
It is.
Which is pretty impressive.
That's not common for a grain.
Alicia (18:32):
No, it's not.
Kilian (18:33):
Be a complete protein.
Alicia (18:34):
And they have a recipe for strawberries and cream
quinoa breakfast porridge.
Kilian (18:39):
Ooh, that sounds like a nice.
Alicia (18:41):
That sounds so good.
Kilian (18:42):
Way to start the day, I know Like a warm, comforting
breakfast.
Alicia (18:45):
Yeah, and it's packed with protein.
Kilian (18:47):
Yeah, and quinoa is so easy to cook.
Alicia (18:50):
It is.
Kilian (18:50):
It's like one of the easiest grains to cook, and then
you can add it to salads soups,you know.
Alicia (18:55):
You can make a grain bowl with it.
Kilian (18:56):
Yeah, yeah, so versatile , so many options.
Okay, and're like the unsungheroes of the protein world.
Alicia (19:08):
I know.
Kilian (19:08):
They're so affordable.
Alicia (19:10):
And so versatile.
Kilian (19:11):
And so delicious.
Alicia (19:11):
They really are.
Kilian (19:12):
And they have a recipe for savory vegan lentil and
sweet potato meatloaf.
Alicia (19:17):
Ooh, that sounds like a good comfort food.
Kilian (19:20):
I know right.
Alicia (19:20):
Like a vegan twist on a classic.
Exactly, and you know, what'sgreat about lentils is you can
use them in so many differentways.
Kilian (19:26):
You can put them in soups.
Yeah, stews With salads.
Alicia (19:29):
Salads.
You can even make veggieburgers with them.
Kilian (19:31):
Yeah, lentil burgers are so good, so good.
They're like my favorite.
Alicia (19:34):
Okay, speaking of veggies, they also have a recipe
for a zesty vegan spinach saladwith blackened chickpeas
Blackened chickpeas?
Kilian (19:42):
Ooh, that sounds good, it sounds so good, and it's a
good reminder that even leafygreens can contribute to our
protein intake.
Right, we don't always think ofspinach as a protein source.
Alicia (19:52):
Right, we think of it for like iron and Vitamins.
Kilian (19:55):
But it actually has a decent amount of protein.
It does Five grams per cookedcup.
Alicia (20:00):
Wow, I did not know that .
Kilian (20:02):
I know.
Alicia (20:02):
That's impressive for a leafy green.
Kilian (20:05):
I'm definitely going to be adding more spinach to my
meals.
Alicia (20:07):
Me too.
Kilian (20:08):
Okay For all the bread lovers out there.
Alicia (20:09):
Okay.
Kilian (20:10):
They have a recipe for homemade vegan hearty seed bread
.
Alicia (20:14):
Ooh, homemade bread.
Kilian (20:16):
It sounds so good.
That's the best I know.
Alicia (20:18):
And it's packed with protein from the seeds.
Kilian (20:22):
Right.
So you're getting like a doubledose of protein and you can
control the ingredients.
Alicia (20:28):
Make sure it's vegan friendly and you can make it as
like hearty and dense or aslight and fluffy as you like.
Kilian (20:32):
Exactly and last but not least, Okay, the grand finale.
They have a recipe for veganza'atar seared broccoli steaks.
Alicia (20:41):
Ooh broccoli steaks.
Kilian (20:43):
I know.
Alicia (20:43):
That sounds fancy.
Kilian (20:44):
It sounds so good.
Alicia (20:46):
And delicious.
Kilian (20:47):
It's like a fancy way to enjoy broccoli.
It is and they talk about how.
Broccoli is another one ofthose vegetables that we often
overlook for its protein content.
Alicia (20:54):
Right.
Kilian (20:55):
But a cup of broccoli has around four grams of protein
.
Alicia (20:59):
Really, I know, along with a ton of other nutrients,
it's a nutritional powerhouse.
It is.
Kilian (21:05):
This article is seriously inspiring me to get
more creative in the kitchen.
Alicia (21:09):
Me too.
Kilian (21:10):
And explore all these different protein sources.
Alicia (21:12):
It's amazing how much variety there is in a
plant-based diet.
Kilian (21:15):
It really is.
Alicia (21:16):
It's not boring at all.
Kilian (21:17):
It's not boring at all.
Alicia (21:18):
It's so vibrant and flavorful.
Kilian (21:20):
Okay, so we've talked about all these amazing protein
sources.
Alicia (21:23):
Yeah.
Kilian (21:26):
But let's go a little deeper, okay.
The article also touches onsome interesting aspects of
healthy vegan eating.
Alicia (21:30):
Like what.
Kilian (21:31):
Like soy, milk and calcium.
Alicia (21:33):
Okay.
Kilian (21:35):
And even tofu recipes.
Cool Like specific tips for howto cook tofu.
Alicia (21:40):
It seems like there's always more to learn.
Kilian (21:42):
I know.
Alicia (21:42):
About plant-based nutrition.
Kilian (21:44):
It's a constantly evolving field.
Alicia (21:46):
It is.
Kilian (21:46):
And this article is a great jumping off point.
Alicia (21:48):
For further exploration.
I love how they break downcomplex topics.
Kilian (21:52):
Me too.
Alicia (21:53):
Like complete versus incomplete proteins.
Yeah, in a way that's easy tounderstand and approachable.
Kilian (21:58):
Yeah, and they do a good job of emphasizing the
importance of eating a varietyof plant-based foods.
Yeah, of eating a variety ofplant-based foods to ensure that
you're getting all thenutrients you need.
Alicia (22:06):
It's not about obsessing over individual nutrients.
It's about focusing on thebigger picture of a balanced and
diverse diet.
Eating the rainbow.
Kilian (22:16):
Exactly so.
Let's dive into some of thespecific insights they offer
about each of these proteinsources.
Alicia (22:22):
Okay, let's do it.
Kilian (22:23):
So, for example, they mentioned that seitan is
incredibly versatile, yeah, andcan be used in a wide range of
recipes, from stir fries tohearty roasts.
Alicia (22:31):
I can see that.
Kilian (22:32):
Yeah, and they even highlighted a recipe for seitan
piccata from a famous veganrestaurant.
Alicia (22:37):
Oh yeah, Candle 79?
.
Kilian (22:38):
Candle 79.
Alicia (22:39):
It sounds so good.
Kilian (22:40):
I know.
Alicia (22:41):
I'm going to have to try that.
Kilian (22:42):
Me too.
Alicia (22:43):
I think one of the most important takeaways from this
article is that you don't haveto sacrifice flavor or
satisfaction when you choose toeat plant-based Totally.
There are so many delicious andcreative ways to enjoy these
protein sources.
Kilian (22:58):
Absolutely, and they talk about how beans are a great
source of fiber.
Alicia (23:01):
Yes, fiber is so important.
Kilian (23:03):
Which is essential for digestive health, makes things
move in.
Yes, and they have a recipe fora vegan three bean doll soup.
Ooh, that sounds bothcomforting and packed with
flavor.
I love a good soup Me too,especially in the winter.
Alicia (23:17):
Yeah, it's like a warm hug.
Kilian (23:18):
In a bowl.
Alicia (23:19):
Exactly.
Kilian (23:20):
They also mentioned that the protein content of tofu
varies.
Alicia (23:23):
Oh yeah, Depending on how firm it is.
Kilian (23:25):
So the firmer the tofu.
Alicia (23:26):
The more protein.
Kilian (23:27):
The more concentrated the protein.
Alicia (23:28):
That makes sense, right?
So, like, silken tofu is goingto have less protein than extra
firm tofu.
Kilian (23:33):
Exactly, and they highlight a recipe for sticky
orange sesame tofu.
Alicia (23:37):
Oh my god.
Kilian (23:38):
That sounds absolutely irresistible.
Alicia (23:40):
I'm drooling just thinking about it too, I love
that they provide specificexamples and recipes for each
protein.
Kilian (23:47):
So it makes it so much more practical, practical and
actionable yes okay, and theytalk about how tempeh is a good
source of prebiotics, prebioticwhich are beneficial for gut
health right.
Alicia (23:57):
Prebiotics are like food for the good bacteria in our
gut exactly they help themthrive and they have a recipe
for smoky tempeh peanut satay.
Oh my God, that sounds amazing.
Kilian (24:08):
So good.
Alicia (24:09):
The perfect combination of savory and sweet.
Kilian (24:12):
I know.
Alicia (24:13):
It's fascinating how certain plant-based foods can
actually support our gut health.
Kilian (24:17):
Yeah.
Alicia (24:18):
Like the gut, microbiome is so crucial for our overall
health and well-being.
Kilian (24:23):
So important yeah.
When it comes to protein powder, they emphasize the importance
of choosing a high-qualityprotein powder that's made from
plant-based sources and doesn'tcontain a lot of added sugars or
artificial ingredients.
Alicia (24:36):
Yeah, you want to make sure you're getting the good
stuff.
Exactly, not a bunch of fillersand junk.
Kilian (24:40):
And they have a recipe for a chocolate s'mores protein
smoothie.
Alicia (24:44):
Ooh, that sounds like a healthy and decadent treat.
Kilian (24:48):
I know.
Alicia (24:48):
It's like you're having dessert, but you're also getting
your protein.
Kilian (24:51):
Exactly.
Alicia (24:52):
I love it.
Kilian (24:52):
It's a win-win.
Alicia (24:53):
It is.
Kilian (24:54):
And they talk about how spirulina is a more sustainable
protein source oh really,Compared to some other options.
Interesting, yeah it requiresless land and water to produce.
Ah options Interesting.
Yeah, it requires less land andwater to produce.
Alicia (25:07):
Ah, so it's more environmentally friendly.
Kilian (25:08):
That's good to know.
I think it's important toconsider the environmental
impact For sure Of our foodchoices.
Alicia (25:13):
Absolutely.
Kilian (25:14):
Especially when it comes to protein.
Alicia (25:16):
Choosing plant-based protein sources over
animal-based protein sources canhave a really positive impact
on the planet, something weshould all be thinking about.
Kilian (25:27):
They also mention that it's important to be aware of
the potential for added sugarsand other ingredients in some
fortified plant-based milks.
Alicia (25:34):
Right.
Kilian (25:35):
So reading the labels is always a good practice.
Alicia (25:37):
Always read the label.
Kilian (25:38):
To make sure you're choosing a product that aligns
with your dietary preferences.
Alicia (25:42):
Transparency and informed decision making so
important when it comes to ourfood choices.
Kilian (25:48):
When it comes to nuts and seeds, they highlighted the
fact that hemp seeds are trueprotein champions.
Alicia (25:55):
Hemp seeds again.
Kilian (25:56):
I know.
Alicia (25:56):
They're like the MVPs of this article.
They are 12 grams of proteinper 30 gram serving.
Kilian (26:03):
That's insane.
Alicia (26:04):
It's a lot.
Kilian (26:05):
It's a lot of protein.
Alicia (26:06):
Yeah.
Kilian (26:07):
And they have a recipe for vegan chocolate, dipped
peanut butter, coconut oat bites.
Alicia (26:13):
Oh my God, that sounds so decadent and delicious.
I know right and healthy.
Kilian (26:17):
And they're like no-bake .
So, oh, even better, easy tomake.
Alicia (26:20):
I love a good no-bake recipe.
Kilian (26:21):
You too.
Alicia (26:22):
Especially when you're short on time.
Exactly, and they highlight hownuts and seeds can be
incorporated into snacks andmeals in so many creative ways.
Right, they're a great sourceof protein, healthy fats, fiber,
vitamins, minerals.
Kilian (26:36):
What's not to love?
Alicia (26:38):
Seriously.
Kilian (26:40):
They also point out that nutritional yeast is a complete
protein source.
Alicia (26:43):
Nuts is a complete protein.
Kilian (26:44):
I know that's amazing.
Alicia (26:46):
It's so good it really is a magical ingredient.
Kilian (26:48):
It is.
Alicia (26:49):
It's like the unicorn of vegan ingredients.
It makes everything tastecheesy and delicious and it's
good for you, I know, and it's agood source of B vitamins.
Kilian (26:58):
Yes, essential for energy production and overall
well-being.
Alicia (27:02):
Nooch is a pantry staple for a reason.
Kilian (27:04):
It is.
Alicia (27:05):
It's so versatile.
Kilian (27:06):
They even have a recipe for a vegan cheesy cauliflower
potato casserole.
Alicia (27:12):
Ooh.
Kilian (27:13):
That uses nutritional yeast to create that cheesy
flavor.
Alicia (27:15):
That sounds so comforting.
Kilian (27:17):
It does.
I love a good casserole, me too.
Alicia (27:19):
It's like the ultimate comfort food.
Kilian (27:22):
They mention that non-dairy yogurts have come a
long way.
Alicia (27:25):
Oh yeah.
Kilian (27:26):
In terms of taste and texture.
Alicia (27:27):
They have.
Kilian (27:28):
There are so many delicious options available.
Alicia (27:30):
It's amazing.
Kilian (27:31):
And many of them are fortified with protein and
probiotics.
Alicia (27:34):
Probiotics are good for the gut.
Kilian (27:35):
Making them a healthy and gut-friendly choice.
Alicia (27:38):
The innovation in the plant-based food industry is
truly remarkable.
Kilian (27:41):
It is.
Alicia (27:42):
There are so many delicious and convenient options
available.
Kilian (27:45):
these days, it's so much easier than it used to be.
Alicia (27:48):
So much easier To choose a plant-based lifestyle.
Kilian (27:50):
Yeah, okay, and they highlight the fact that quinoa
is a complete protein source.
Alicia (27:55):
Quinoa, the super green.
Kilian (27:56):
And is incredibly versatile.
Alicia (27:58):
It is.
Kilian (27:58):
They have a recipe for a strawberries and cream quinoa
breakfast porridge.
Alicia (28:03):
Ooh, that sounds delightful.
Kilian (28:04):
It does.
Alicia (28:04):
I love a good breakfast porridge.
Kilian (28:06):
Me too.
Alicia (28:07):
Especially when it's cold outside.
Yeah it's so comforting and itkeeps you full and satisfied for
hours.
Kilian (28:12):
They also mentioned that lentils are a good source of
iron and folate.
Alicia (28:15):
Iron and folate.
Kilian (28:17):
Which are essential nutrients for red blood cell
production and cell growth anddevelopment.
Alicia (28:22):
Wow, lentils are like a nutritional powerhouse.
Kilian (28:25):
They are.
Alicia (28:26):
They're so humble.
Kilian (28:26):
And they're so cheap.
Alicia (28:28):
I know.
Kilian (28:28):
They're so affordable.
Alicia (28:29):
They're like the most budget-friendly protein source
out there.
Kilian (28:33):
And they have a recipe for savory vegan lentil and
sweet potato meatloaf.
Alicia (28:38):
Ooh, that sounds hearty.
Kilian (28:41):
It does.
And satisfying yeah like a goodcomfort food.
Alicia (28:44):
Lentils are a pantry staple for a reason.
Kilian (28:47):
They are.
Alicia (28:47):
They're affordable, versatile and packed with
nutrition.
Kilian (28:51):
And they last forever in your pantry.
You can buy them in bulknutrition and they last forever
in your pantry, you can buy themin bulk, exactly, and they'll
last you forever.
Okay, they also talked abouthow spinach is a good source of
vitamin K.
Alicia (29:01):
Vitamin K, which is important for bone health.
Kilian (29:03):
Okay, and vitamin A.
Vitamin A, which is essentialfor vision and immune function.
Alicia (29:08):
Wow, spinach is like a superhero.
Kilian (29:10):
It is.
Alicia (29:10):
Of the vegetable world and Spinach is like a superhero.
Kilian (29:12):
It is Of the vegetable world and they have a recipe for
a zesty vegan spinach saladwith blackened chickpeas.
Alicia (29:18):
Ooh, that sounds refreshing.
Kilian (29:20):
It does.
Alicia (29:21):
And flavorful.
Kilian (29:22):
Yeah.
Alicia (29:22):
Leafy green vegetables are often overlooked.
For their protein content Right, but they can be a significant
contributor to our daily intake.
Kilian (29:30):
They can.
Alicia (29:30):
Especially if you're eating a lot of them.
Kilian (29:32):
Okay, and they highlighted the importance of
choosing whole grain breadsWhole- grain breads Over refined
white bread.
Alicia (29:38):
Right.
Kilian (29:39):
Because whole grain breads are a good source of
fiber protein.
Alicia (29:42):
And other essential nutrients.
Kilian (29:44):
They even have a recipe for homemade vegan hearty seed
bread.
Alicia (29:47):
Oh my God, that sounds amazing.
Kilian (29:49):
It does right.
I love homemade bread, it's sogood.
Alicia (29:51):
It's the best.
Kilian (29:53):
And you can make it with all sorts of different seeds.
Alicia (29:54):
Yeah, you can customize it.
Kilian (29:56):
Like pumpkin seeds, sunflower seeds, black seeds,
black seeds, chia seeds, all theseeds.
Alicia (30:02):
And it's like a party in your bread.
I know Making your own breadcan be such a rewarding
experience.
Kilian (30:07):
It is.
Alicia (30:08):
And it allows you to control the ingredients Totally
and customize the flavor to yourliking.
Kilian (30:12):
And lastly, they mentioned that broccoli is a
nutritional powerhouse.
Broccoli, it's a good source ofvitamin C, vitamin K.
And fiber and it's incrediblyversatile.
Alicia (30:21):
It is.
Kilian (30:22):
You can roast it steam saute.
Alicia (30:24):
You can eat it raw.
Kilian (30:25):
Eat it raw.
Alicia (30:26):
With some hummus, oh yeah.
Kilian (30:28):
Or dip.
They have a recipe for veganza'atar-seared broccoli steaks.
Alicia (30:33):
Ooh, that sounds fancy, I know, and delicious.
It sounds so good Like theunique and delicious way to
enjoy this cruciferous vegetable.
Kilian (30:41):
It's amazing how something as simple as broccoli
can be transformed into such aflavorful and satisfying dish.
Alicia (30:49):
Food is magic.
It is, it really is.
Kilian (30:52):
So what does this all mean for our listeners?
Alicia (30:53):
What does it all mean?
Kilian (30:54):
I think the biggest takeaway is that getting enough
protein on a vegan diet is notonly possible, yeah, but it can
be incredibly delicious.
Alicia (31:03):
It can, and diverse and fun, and fun and satisfying.
Kilian (31:08):
Yeah.
Alicia (31:08):
This deep dive has really opened my eyes to the
sheer variety of protein-richplant-based foods available.
Kilian (31:14):
Right.
Alicia (31:15):
And it's clear that with a little planning and
creativity, you can easily meetyour protein needs and enjoy a
vibrant and flavorful veganlifestyle.
Kilian (31:25):
I couldn't agree more.
Alicia (31:26):
So ditch those outdated myths about vegan protein.
Yes, and embrace the abundanceof plant-based goodness out
there.
Kilian (31:33):
What are your thoughts?
I'm still thinking about thatvegan cheesy cauliflower potato
casserole, right, I mean come on.
Alicia (31:41):
That sounds amazing.
Kilian (31:42):
So good.
Alicia (31:43):
I'm also really intrigued by that seitan piccata
in.
Candle 79.
Kilian (31:47):
Oh my gosh.
Alicia (31:47):
I've heard amazing things about that place.
Kilian (31:49):
It's supposed to be so good.
Alicia (31:51):
Yeah, I think I need to make a reservation.
Yeah, I think I need to make areservation.
Yeah, me too.
Kilian (31:54):
Like ASA, this whole deep dive has really just opened
my eyes to the possibilities ofplant-based protein.
Alicia (31:59):
It's so much more than just tofu and tempeh.
Kilian (32:02):
I know right.
And it's not just about theprotein either.
Alicia (32:05):
Right.
Kilian (32:06):
Like we're talking about a whole range of health
benefits.
Alicia (32:08):
That's right.
Kilian (32:09):
You know that's right.
Environmental benefits.
Alicia (32:10):
Yeah.
Kilian (32:10):
Like reducing our carbon footprint.
Alicia (32:13):
Studies have shown that plant-based diets can lower the
risk of chronic diseases likeheart disease and type 2
diabetes.
Kilian (32:20):
And then, from an environmental perspective,
choosing plant-based proteinsources can help reduce our
impact on the planet.
Alicia (32:28):
It's a win-win.
It is For our health and forthe environment.
Kilian (32:32):
So it's really about making those conscious choices.
Alicia (32:34):
Yeah.
Kilian (32:35):
About what we eat.
Alicia (32:36):
And knowing that we can fuel our bodies while also
contributing to a moresustainable and compassionate
world.
Kilian (32:43):
Right.
This deep dive has been such agood reminder.
Alicia (32:46):
I agree.
Kilian (32:46):
That knowledge is power.
It is and the more weunderstand about plant-based
nutrition, the better equippedwe are to make those informed
choices that benefit bothourselves and the planet.
Alicia (32:57):
Exactly.
Kilian (32:58):
So we've shattered those myths about vegan protein we
have and discovered a whole newworld of possibilities.
Alicia (33:04):
It's exciting, it is, isn't it?
Kilian (33:06):
So, as we wrap up this episode, what's that one key?
That you want our listener towalk away with today.
Alicia (33:13):
I think it's this.
Don't be afraid to explore theincredible diversity of
plant-based protein sources.
Love it?
There's something out there foreveryone, no matter your taste
preferences or dietary needs.
Get curious, experiment in thekitchen and discover the
(33:33):
deliciousness that awaits I lovethat, now that you've joined us
on this protein packedadventure, it's been a journey.
Kilian (33:40):
It has.
Alicia (33:40):
A delicious journey.
Kilian (33:42):
It's time to take action .
Alicia (33:43):
Okay.
Kilian (33:44):
How will you incorporate these incredible plant-based
protein sources into your mealsand snacks?
Let us know Thanks for takingthis deep dive with us.
Until next time, happy andhealthy eating.
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