Plant Based Protein Flashcards by Sydney Perry

Plant proteins often lack one or more _________, making them incomplete proteins

_________________ are three complete plant proteins

essential amino acids
Soybeans, quinoa and amaranth

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there are ____ nonessential and _____ essential amino acids

9
11

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To obtain complete protein primarily from plant sources, it is essential to practice the strategy of ___________________
Ex: combine beans and rice

protein complementation

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examples of complete proteins

Beans + ____
Nut butter + _________
Lentil + ______
Hummus + ______
Peanut butter + __________
Black (or other) beans + _____________
Lentil soup + ____________

rice
whole grain bread
barley
pita bread
whole wheat bread
corn (tortillas, bread, etc.)
whole grain bread

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Plants with a double-seamed pod containing a single row of seeds

Consumption can be seeds alone or pod and seeds together depending on what it is

Legumes

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Dried legumes are called _____
Round legumes are called _____

pulses
peas

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examples of legumes

Beans
Lentils
Peanuts
Peas
Soybeans

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three methods to prepare legumes

overnight soak method
short soak method
No-soak method

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what is the overnight soak method

cold water soak over night
discard water
simmer rather than boil when cooking

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short soak method

boil for 2 minutes then remove from heat
soak for one hour
cook in soak water to conserve vit and minerals

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no soak method

takes twice as much time and lose skins more easily

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cold storage of legumes are for ________ beans and will last _______ days in the fridge.

can be stored in freezer for _______

cooked beans
4-5 days
6 months

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dry storage is for ______ and should not be stored in fridge

will keep up to _____ stored in airtight container in dry place

dried legumes
one year

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Gases are produced by intestinal bacteria when they ferment ___________

indigestible carbs

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To minimize this fermentation of indigestible carbs

_____ beans and __________, ______ them well before cooking, then cook properly

Soak
drain their water
rinsing

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highest in fiber

legumes

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_________ are Already cooked, Easy and convenient, Higher in sodium.

Draining and rinsing can reduce the salt by up to ______

canned beans
~30%

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varieties of lentils

red
green
brown

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lentils are popular in ______ and _____ dishes

mediterranean and indian

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legumes are ______highest level of protein by weight for legumes and nuts (___ grams per 1/2 cup cooked)

3rd
9 g

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peanuts are cultivated in the _________

southern US

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peanuts can be SHELLED and are often _____ and ______

they are also packaged in ___________
- can be kept unopened at room temp for _____
- once opened, refrigerate airtight and use within ______

roasted and salted

vacuum sealed jars/cans
- 1 year
- 3 months

UNSHELLED peanuts should be stored in _______ and used up to _____

fridge
6 months

soy examples

edamame (soybeans)
tofu
tempeh
textured vegetable protein (TVP)
soy milk and yogurts

How much grams of protein... 1/2 cup tofu = 1/2 cup tempeh = 1 soy sausage link = 1 soy burger = 8 oz soy milk = 1/4 cup roasted soy nuts = 1/2 cup edamame =

10 16 6 13-18 6-10 19 14

tofu was first made by ______ over 1000 years ago also called ______ or ______

buddhist chefs bean curd or bean cheese

tofu is made by _____________, then ________

coagulating soy milk pressing the curds into blocks

silken tofu - texture ? - best for ?

soft and creamy desserts puddings dips sauces smoothies

firm, extra firm, super firm - texture ? - best for ?

dense and chewy casseroles soups main dishes stir-fries

tofu has a ________ flavor

neutral (will take flavor of seasoning)

drain tofu and press to remove excess liquid - minimum of _______ to ________ - marinade or season - smoked, dried, seasoned, and sweetened varieties

one hour to overnight

tofu is stable when ______

refrigerated

for tofu prep, remove package and drain water cover in ______ or ______ to press tofu, place a small _____ on top of tofu and place a _____ on top place in a ________ to _______

dishcloth or paper towels plate or dish weight or something heavy bowl or strainer in sink to catch liquid

FDA granted health claim for soy: _____ grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of ♡ disease

25 grams

1 oz of tofu has _____ calories ______ grams protein some may be fortified with ______

25-40 3-5 g calcium

textured vegetable protein also is called ___________

TSP for textured soy protein

TVP/TSP is a _______, ______ product. it is a byproducts of __________ it is _____ fibrous, porous granules that ______ rapidly

defatted soy flour product extracting soybean oil dehydrated rehydrate

TVP/TSP is available ______ or ______ and comes in these textures ? (4)

flavored or unflavored chunks, flakes, nuggets, and strips

TVP is a protein replacer, but not a _____ replacer

fat

to prep TVP, combine _________ and ________ to allow rehydration. add to soups, casseroles, or recipes as a _______.

1 cup dried TVP 1/2 cup liquid meat replacer

1/4 cup of dry TVP _____ calories ____ protein ____ fiber

80 kcal 12 g 4 g

Soy myths that are not true

soy causes cancer eating soy has feminizing effects soy disrupts thyroid function all soy is genetically modified

examples of fermented soy foods

Miso - fermented soybean paste Natto - condiment from fermented soybeans Soy sauce - condiment from fermented and aged paste from soybeans, wheat Sufu - fermented tofu Tempeh - entree made from fermented whole soy beans Tamari - naturally aged and fermented soy sauce, but doesn't include wheat

nuts and seeds are versatile protein source and can be used alone or as whole nuts or pastes/butters. Can also add to other foods. calorie dense due to ______ _________ have undesirable additives

fat content nut butters

examples of seeds

chia sesame sunflower hemp pumpkin

1 tsp of seeds = ____ kcal ____ protein also high in vitamin _____ and macro _____

50-70 kcal 1-3 g E and FA

what is Seitan

made from combining vital wheat gluten powder with flavoring agents and liquid to make a dough high in protein and chewy meaty texture

Seitan is also called

wheat meat mock duck gluten meat

most plant protein powders are made from _______ and vary based on brand. types include...

mix of proteins pea rice soy hemp

imitation meats are _____ in protein and contain some ______ _____ fat than the meats they replace and have no _____ _____ content may be high

lower fiber less cholesterol sodium

one oz of meat can be substituted with _____ cooked dry beans or tofu ______ peanut butter _______ nuts or seeds

1/4 cup 1 Tbsp 1/2 ounce

Grain based proteins

quinoa and spelt are high in protein whole grains are also higher in protein

what's the difference between a nut and legume

both are simple dried fruit in a pod or shell nuts have only single seed in cell and is not attached legumes have multiple seeds within casing and is attached