LYV183: 😃Debunking the Protein Myth: 💪🏻Vegan Sources and Tips for a Balanced Diet | @chilled.coco @latino.vegano

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.

Transcript

Kilian 0:00

Okay, so we're diving into something that I think a lot of our listeners can relate to.

Alicia 0:05

Yeah.

Kilian 0:06

Especially, you know, if you're newly vegan or maybe just plant-based. Curious, definitely Everyone always asks that question.

Alicia 0:12

Where do you get your?

Kilian 0:12

protein Right, it's like the number one thing that people want to know.

Alicia 0:15

I know it's so funny.

Kilian 0:17

But where do you get your protein? So we are going deep today into surprising vegan protein sources. I'm excited going deep today into surprising vegan protein sources.

Alicia 0:24

I'm excited.

Kilian 0:25

We have this article from Ved News called 15 Unlikely Vegan Protein Sources.

Alicia 0:31

It's a good one.

Kilian 0:32

And I think it's going to be really interesting because they're really getting into like-.

Alicia 0:36

They answer the question.

Kilian 0:37

They answer the question, but in like a really fun way.

Alicia 0:40

Right, it's not just the obvious, like tofu and beans and lentils.

Kilian 0:44

Right, it goes way beyond that. It's fun, just the obvious tofu and beans and lentils. Right, it goes way beyond that.

Alicia 0:46

It's fun to think outside the box a little bit.

Kilian 0:47

Exactly.

Alicia 0:48

Yeah.

Kilian 0:49

So one thing that this article does is it starts by tackling that myth head on.

Alicia 0:54

Yeah.

Kilian 0:54

That protein deficiency myth? Which is so prevalent, for some reason, it's really interesting, and they point out that it's actually pretty rare in developed countries.

Alicia 1:03

You know, unless you're.

Kilian 1:04

To be protein deficient.

Alicia 1:05

Yeah.

Kilian 1:06

Unless you're really restricting your calories significantly.

Alicia 1:09

Right or have like a medical condition or something.

Kilian 1:11

Right, exactly.

Alicia 1:12

Yeah.

Kilian 1:12

And so they break down the USDA's recommended protein intake Okay, which is that 0.36 grams per pound of body weight.

Alicia 1:22

Yeah, I've heard that.

Kilian 1:23

So if you are 130 pound person, that's roughly 47 grams of protein per day.

Alicia 1:30

Oh, okay.

Kilian 1:31

And for someone who weighs 170 pounds, it's about 61 grams.

Alicia 1:35

Yeah, so that gives you, Just to give you an idea yeah, a baseline.

Kilian 1:38

But of course everyone is different Totally. If you're, like you know, a big gym rat.

Alicia 1:42

Or an athlete.

Kilian 1:43

Right, or pregnant or breastfeeding or something like that.

Alicia 1:46

You might need more.

Kilian 1:47

You might need more, so the article mentions you could go up to like 0.7 grams per pound.

Alicia 1:51

Okay.

Kilian 1:52

Of body weight.

Alicia 1:53

Which is still totally doable. Oh yeah, On a plant-based diet. Totally, and the article recommends consulting with a plant-based dietician Always a good idea If you have specific needs, especially if you have, like, medical conditions or you're really trying to hit some specific fitness goals.

Kilian 2:07

Exactly, yeah. So I remember when I first went vegan, I was so confused about this whole complete versus incomplete protein thing. It was like people were telling me that, you know, plant proteins were somehow inferior.

Alicia 2:22

Right, they're missing something.

Kilian 2:24

Right.

Alicia 2:24

They don't have all the amino acids.

Kilian 2:26

Yeah, because they might be missing certain amino acids, exactly. So I was like really stressing about like Combining things. Combining things like Rice and beans. Yeah, beans and rice at every meal.

Alicia 2:35

Like it's some kind of like protein equation or something.

Kilian 2:38

Exactly. You know it's just a myth that's persisted for a long time?

Alicia 2:51

Yeah, so can you just break that down for us? Sure, like, what is the deal with complete versus incomplete proteins? Okay, so the idea is that there are nine essential amino acids that our bodies can't produce on their own.

Kilian 2:59

Okay.

Alicia 3:00

So we have to get them from food. Got it, and complete proteins contain all nine of those essential amino acids, whereas incomplete proteins are missing one or more.

Kilian 3:10

Okay.

Alicia 3:11

Now, most plant proteins are incomplete, okay, but that's not a bad thing at all.

Kilian 3:15

Okay, that's not a problem.

Alicia 3:16

Different plant foods complement each other Right and when you eat them in combination throughout the day.

Kilian 3:22

Like beans and rice.

Alicia 3:23

Like the classic example of rice and beans.

Kilian 3:25

Exactly.

Alicia 3:25

You're getting all of those essential amino acids.

Kilian 3:28

Okay, so I don't have to like have them on the same plate.

Alicia 3:30

You don't have to like stress about it. It's really not a big deal.

Kilian 3:33

That's a relief.

Alicia 3:34

As long as you're eating a variety of plant foods throughout the day and you're getting enough calories overall.

Kilian 3:40

Yeah, you're good. Okay, that's good to know.

Alicia 3:46

Your body's smart. It knows how to combine those amino acids from different sources.

Kilian 3:49

Right.

Alicia 3:49

So you don't have to worry about it.

Kilian 3:51

That makes me feel so much better, because I used to be like, oh my gosh. I know I need to have like a spreadsheet.

Alicia 3:57

I used to do the same thing. I was like, okay, I need to make sure I'm getting-.

Kilian 4:01

All the ratio.

Alicia 4:01

All the right ratio. Right and it's just not necessary. It's not necessary, it's so much simpler than that.

Kilian 4:06

Okay, so let's get to the fun stuff.

Alicia 4:08

Okay.

Kilian 4:09

This vid news article lists 15 unexpected vegan protein sources.

Alicia 4:14

Yeah, let's hear it.

Kilian 4:15

And some of these blew my mind. Okay, starting with Citan.

Alicia 4:19

Okay.

Kilian 4:20

Are you ready for this? I am A two ounce serving has 18 grams of protein.

Alicia 4:24

Whoa, that's crazy, that is a lot.

Kilian 4:27

I know.

Alicia 4:28

That's like a chicken breast.

Kilian 4:29

I know it's crazy.

Alicia 4:30

That's amazing.

Kilian 4:32

So seitan is made from vital wheat gluten, right, and that's what gives it that chewy, meaty texture.

Alicia 4:39

It's got that like satisfying bite to it. Right and it's so versatile, oh my gosh, you can make anything with it.

Kilian 4:45

You can literally make anything.

Alicia 4:46

Seitan steaks.

Kilian 4:47

Seitan steaks, you know, like ground seitan, stir fries, stir fries Like anything. 18 grams.

Alicia 4:54

That's serious protein, even for meat eaters.

Kilian 4:57

For sure.

Alicia 4:58

Okay, so next up, we've got beans. Okay, we all know beans are good for us. Yeah, a classic, but this article emphasizes the sheer variety. It's not just black beans and kidney beans.

Kilian 5:12

There are so many different kinds of beans.

Alicia 5:14

There's a whole world of beans out there.

Kilian 5:16

And they all have, like their own, unique flavors and textures.

Alicia 5:19

Exactly.

Kilian 5:19

Like cannellini beans, chickpeas, chickpeas.

Alicia 5:22

Black-eyed peas Black-eyed peas. And most of them pack around 12 to 15 grams of protein per cooked cup.

Kilian 5:28

Wow, that's pretty substantial.

Alicia 5:31

That's a lot.

Kilian 5:32

Yeah, yeah, and don't forget about lentils too.

Alicia 5:34

Oh right, lentils. Yeah, they're technically in the bean family.

Kilian 5:37

They are.

Alicia 5:38

And they're also protein superstars.

Kilian 5:40

For sure.

Alicia 5:41

Okay, so then we have tofu.

Kilian 5:43

Ah, a vegan classic. And.

Alicia 5:45

G-vegan protein.

Kilian 5:47

For sure.

Alicia 5:47

I know it comes in different textures, but does that affect the protein content?

Kilian 5:51

Absolutely, it does.

Alicia 5:52

The firmer the tofu, the more protein it has. So if you think about like silken tofu, which is really soft.

Kilian 5:59

Yeah, for desserts and stuff.

Alicia 6:00

Right, it's going to have less protein than like an extra firm tofu that you would use for stir fries.

Kilian 6:06

Okay, that makes sense.

Alicia 6:07

And there are even some high protein tofu brands out there now.

Kilian 6:10

Oh really.

Alicia 6:11

Yeah, I've seen some with like 14 grams of protein per serving.

Kilian 6:15

Wow, that's pretty impressive.

Alicia 6:17

It is.

Kilian 6:17

Okay, so this next one is a personal favorite of mine.

Alicia 6:20

Okay, what is it?

Kilian 6:21

Tempeh.

Alicia 6:23

Oh, tempeh, I love it, me too.

Kilian 6:25

I love the earthy flavor. I love that it's fermented.

Alicia 6:28

Yeah, it's got a great texture.

Kilian 6:30

You can crumble it.

Alicia 6:31

Uh-huh.

Kilian 6:32

Slice it, you can marinate it. Marinate it, it's so versatile. It's so versatile and it's a protein powerhouse. It is A three ounce serving has about 18 grams of protein.

Alicia 6:42

Wow, I know that's up there with C10.

Kilian 6:46

It is. That's awesome, and combined with those prebiotics from the fermentation process, it's like amazing for your gut health.

Alicia 6:52

Gut health is so important.

Kilian 6:54

So important yeah.

Alicia 6:56

All right, I'll admit, protein powder isn't exactly a whole food, true, but it's got to be on the list for convenience.

Kilian 7:02

Sometimes you just need that quick protein boost.

Alicia 7:05

I spot it right after a workout or something like that.

Kilian 7:07

And most plant-based protein powders will give you a good 15 to 20 grams of protein per serving.

Alicia 7:13

Okay, so it's definitely a lot Okay, good to know.

Kilian 7:16

Yeah, look for soy-based or pea-based protein powders for a complete protein profile.

Alicia 7:22

Okay, so that's a good tip. Here's one I bet most people don't expect.

Kilian 7:26

Okay, I'm intrigued.

Alicia 7:28

Spirulina.

Kilian 7:30

Spirulina.

Alicia 7:31

You know that blue-green algae. Oh yeah, that's showing up in everything from smoothies to fancy lattes.

Kilian 7:37

Right, it's like the new trendy.

Alicia 7:39

I know. It's like that beautiful color.

Kilian 7:41

It's so pretty, yeah, it's like mermaid vibes and it's a nutritional powerhouse. It is Just one tablespoon can have four to six grams of protein.

Alicia 7:50

Wow, I didn't realize it was that high.

Kilian 7:53

I know, and what's fascinating is that the blue variety actually has more protein than the green. Oh really.

Alicia 8:00

Yeah, I did not know that. I know that's interesting. That's pretty cool so is it like a different strain of spirulina or something?

Kilian 8:06

Yeah, I think it is Cool. I think it's like a different species or something.

Alicia 8:10

That's really interesting. I don't know all the details, I'm going to have to look into that.

Kilian 8:14

But yeah, cool. So okay, this one really surprised me. Okay, what is it based milk Really? I know I knew soy milk had a decent amount of protein, yeah, but I didn't realize how many other varieties are fortified with protein these days.

Alicia 8:29

Oh, interesting, like almond milk or oat milk.

Kilian 8:31

Huh, like all kinds. Wow, so it's true, fortified soy milk is actually recognized as nutritionally equivalent to cow's milk.

Alicia 8:40

Oh, wow.

Kilian 8:41

Both providing around eight grams of protein per serving.

Alicia 8:44

That's pretty impressive.

Kilian 8:46

I know For a plant-based milk, yeah.

Alicia 8:47

Wow.

Kilian 8:48

And then pea milk is also a good option with 8 grams of protein.

Alicia 8:51

Pea milk. Okay, I'm going to have to try that.

Kilian 8:54

Yeah.

Alicia 8:54

I haven't had pea milk. It's pretty good Okay.

Kilian 8:57

Yeah, and some brands are fortifying their plant milks with even more protein. Wow, like up to 10 grams per serving.

Alicia 9:05

Seriously.

Kilian 9:06

Yeah.

Alicia 9:06

That's amazing. It's pretty crazy, I'm going to have to start checking labels.

Kilian 9:10

Yeah, it's worth checking labels though.

Alicia 9:12

Yeah.

Kilian 9:12

Because some can be high in added sugars Right, but there are plenty of great options out there, just to know. Okay, I'm a huge fan of nuts and seeds.

Alicia 9:21

Oh, me too.

Kilian 9:21

I love nut butters. I love trail mixes.

Alicia 9:24

Yeah.

Kilian 9:25

All that good stuff.

Alicia 9:30

It's so good, but I never really thought of them as a major protein source.

Kilian 9:32

Right, it's more like a snack.

Alicia 9:32

Right, it's like a snack or a topping yeah, but they can definitely add up.

Kilian 9:34

Yeah.

Alicia 9:35

Especially if you're eating them regularly.

Kilian 9:37

Right.

Alicia 9:37

Hemp seeds are the real champions here.

Kilian 9:39

Oh yeah.

Alicia 9:40

A handful can pack in 12 grams of protein.

Kilian 9:43

Seriously.

Alicia 9:43

Yeah.

Kilian 9:44

Wow.

Alicia 9:45

So if you're looking for a protein boost, sprinkle some hemp seeds on your salad or in your smoothie, or just eat them by the handful.

Kilian 9:53

Okay.

Alicia 9:53

Whatever you like.

Kilian 9:54

So hemp seeds are like the winner.

Alicia 9:55

Hemp seeds are the winner.

Kilian 9:57

Okay.

Alicia 9:57

For protein.

Kilian 9:58

What about chia seeds and flax seeds?

Alicia 10:00

Those are good too. Yeah, chia seeds have about 7 grams 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 cheesy topping.

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 complete protein.

Alicia 10:43

I know Nooch is amazing. I know it's like a magical ingredient.

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 so many options these days there are it's crazy like a whole aisle it's a whole aisle at the grocery store in the berry section I know it's amazing so many different flavors, so many different flavors and brands and textures and everything yeah you can definitely find some protein powerhouses in the non-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 grams of 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 pattern here. What's that A lot of these surprising sources are packing more protein than I ever realized.

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 recipe for 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 anything with it.

Kilian 12:21

Yeah. And it's so good for people who are transitioning to a plant-based diet right or just looking for more variety yeah, because it really does have that meaty texture yeah, it's got that like satisfying bite to it okay, speaking of variety, I'm suddenly craving a big bowl of beans ooh beans this article has a recipe for vegan Indian three bean doll soup.

Alicia 12:45

Ooh, that sounds good it sounds so good.

Kilian 12:48

Yes, I love that. They emphasized that beans are a whole category.

Alicia 12:52

Right. It's not just one food, it's a whole family of foods and they all have like their own unique nutritional profile Exactly, and they're not only a great source of 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 a reason.

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 to try 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 to make. 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 absolutely divine.

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 protein boost, 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 supplement your diet Right, especially if you're busy or have specific fitness 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 herbed mermaid 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 from damage.

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 to 10 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 source or 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 anything better 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 almond butter 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 Hemp seeds 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 Like a 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 who crave 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's cheesy.

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 savory umami 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 this article and they were like we got this. We got you. I know we're going to make all the 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 unsung heroes 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's great about lentils is you can use them in so many different ways.

Kilian 19:26

You can put them in soups. Yeah, stews With salads.

Alicia 19:29

Salads. You can even make veggie burgers 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 salad with blackened chickpeas Blackened chickpeas?

Kilian 19:42

Ooh, that sounds good, it sounds so good, and it's a good reminder that even leafy greens can contribute to our protein intake. Right, we don't always think of spinach 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 cooked cup.

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 double dose 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 as light and fluffy as you like.

Kilian 20:32

Exactly and last but not least, Okay, the grand finale. They have a recipe for vegan za'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 of those 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 on some 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 how to 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 down complex topics.

Kilian 21:52

Me too.

Alicia 21:53

Like complete versus incomplete proteins. Yeah, in a way that's easy to understand and approachable.

Kilian 21:58

Yeah, and they do a good job of emphasizing the importance of eating a variety of plant-based foods. Yeah, of eating a variety of plant-based foods to ensure that you're getting all the nutrients you need.

Alicia 22:06

It's not about obsessing over individual nutrients. It's about focusing on the bigger picture of a balanced and diverse diet. Eating the rainbow.

Kilian 22:16

Exactly so. Let's dive into some of the specific insights they offer about each of these protein sources.

Alicia 22:22

Okay, let's do it.

Kilian 22:23

So, for example, they mentioned that seitan is incredibly versatile, yeah, and can be used in a wide range of recipes, from stir fries to hearty roasts.

Alicia 22:31

I can see that.

Kilian 22:32

Yeah, and they even highlighted a recipe for seitan piccata from a famous vegan restaurant.

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 have to sacrifice flavor or satisfaction when you choose to eat plant-based Totally. There are so many delicious and creative 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 for a vegan three bean doll soup. Ooh, that sounds both comforting 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 going to 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 specific examples and recipes for each protein.

Kilian 23:47

So it makes it so much more practical, practical and actionable yes okay, and they talk about how tempeh is a good source of prebiotics, prebiotic which are beneficial for gut health right.

Alicia 23:57

Prebiotics are like food for the good bacteria in our gut exactly they help them thrive 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-quality protein powder that's made from plant-based sources and doesn't contain 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 fillers and 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 requires less land and water to produce. Ah options Interesting. Yeah, it requires less land and water 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 to consider the environmental impact For sure Of our food choices.

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 can have a really positive impact on the planet, something we should all be thinking about.

Kilian 25:27

They also mention that it's important to be aware of the potential for added sugars and 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 our food choices.

Kilian 25:48

When it comes to nuts and seeds, they highlighted the fact that hemp seeds are true protein 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 protein per 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 to make.

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 how nuts and seeds can be incorporated into snacks and meals in so many creative ways. Right, they're a great source of 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 taste cheesy and delicious and it's good for you, I know, and it's a good 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 it keeps 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 and development.

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 good comfort 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 bulk nutrition and they last forever in your pantry, you can buy them in bulk, exactly, and they'll last you forever. Okay, they also talked about how 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 essential for 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 salad with 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 breads Whole- 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 so good.

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 the seeds.

Alicia 30:02

And it's like a party in your bread. I know Making your own bread can 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 your liking.

Kilian 30:12

And lastly, they mentioned that broccoli is a nutritional powerhouse. Broccoli, it's a good source of vitamin C, vitamin K. And fiber and it's incredibly versatile.

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 vegan za'atar-seared broccoli steaks.

Alicia 30:33

Ooh, that sounds fancy, I know, and delicious. It sounds so good Like the unique 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 a flavorful 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 not only 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-rich plant-based foods available.

Kilian 31:14

Right.

Alicia 31:15

And it's clear that with a little planning and creativity, you can easily meet your protein needs and enjoy a vibrant and flavorful vegan lifestyle.

Kilian 31:25

I couldn't agree more.

Alicia 31:26

So ditch those outdated myths about vegan protein. Yes, and embrace the abundance of plant-based goodness out there.

Kilian 31:33

What are your thoughts? I'm still thinking about that vegan 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 a reservation. Yeah, me too.

Kilian 31:54

Like ASA, this whole deep dive has really just opened my eyes to the possibilities of plant-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 the protein 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 like heart disease and type 2 diabetes.

Kilian 32:20

And then, from an environmental perspective, choosing plant-based protein sources can help reduce our impact on the planet.

Alicia 32:28

It's a win-win. It is For our health and for the 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 more sustainable and compassionate world.

Kilian 32:43

Right. This deep dive has been such a good reminder.

Alicia 32:46

I agree.

Kilian 32:46

That knowledge is power. It is and the more we understand about plant-based nutrition, the better equipped we are to make those informed choices that benefit both ourselves 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 new world 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 to walk away with today.

Alicia 33:13

I think it's this. Don't be afraid to explore the incredible diversity of plant-based protein sources. Love it? There's something out there for everyone, no matter your taste preferences or dietary needs. Get curious, experiment in the kitchen and discover the deliciousness that awaits I love that, now that you've joined us on this protein packed adventure, 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 meals and snacks? Let us know Thanks for taking this deep dive with us. Until next time, happy and healthy eating.