Plant Based Protein Flashcards
Plant proteins often lack one or more _________, making them incomplete proteins
_________________ are three complete plant proteins
essential amino acids
Soybeans, quinoa and amaranth
there are ____ nonessential and _____ essential amino acids
9
11
To obtain complete protein primarily from plant sources, it is essential to practice the strategy of ___________________
Ex: combine beans and rice
protein complementation
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
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
Dried legumes are called _____
Round legumes are called _____
pulses
peas
examples of legumes
Beans
Lentils
Peanuts
Peas
Soybeans
three methods to prepare legumes
overnight soak method
short soak method
No-soak method
what is the overnight soak method
cold water soak over night
discard water
simmer rather than boil when cooking
short soak method
boil for 2 minutes then remove from heat
soak for one hour
cook in soak water to conserve vit and minerals
no soak method
takes twice as much time and lose skins more easily
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
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
Gases are produced by intestinal bacteria when they ferment ___________
indigestible carbs
To minimize this fermentation of indigestible carbs
_____ beans and __________, ______ them well before cooking, then cook properly
Soak
drain their water
rinsing
highest in fiber
legumes
_________ are Already cooked, Easy and convenient, Higher in sodium.
Draining and rinsing can reduce the salt by up to ______
canned beans
~30%
varieties of lentils
red
green
brown
lentils are popular in ______ and _____ dishes
mediterranean and indian
legumes are ______highest level of protein by weight for legumes and nuts (___ grams per 1/2 cup cooked)
3rd
9 g
peanuts are cultivated in the _________
southern US
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
