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Nutrition Application > Plant Based Protein > Flashcards

Plant Based Protein Flashcards

1
Q

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

_________________ are three complete plant proteins

A

essential amino acids
Soybeans, quinoa and amaranth

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2
Q

there are ____ nonessential and _____ essential amino acids

A

9
11

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3
Q

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

A

protein complementation

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4
Q

examples of complete proteins

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

A

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

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5
Q

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

A

Legumes

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6
Q

Dried legumes are called _____
Round legumes are called _____

A

pulses
peas

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7
Q

examples of legumes

A

Beans
Lentils
Peanuts
Peas
Soybeans

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8
Q

three methods to prepare legumes

A

overnight soak method
short soak method
No-soak method

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9
Q

what is the overnight soak method

A

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

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10
Q

short soak method

A

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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11
Q

no soak method

A

takes twice as much time and lose skins more easily

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12
Q

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

can be stored in freezer for _______

A

cooked beans
4-5 days
6 months

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13
Q

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

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

A

dried legumes
one year

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14
Q

Gases are produced by intestinal bacteria when they ferment ___________

A

indigestible carbs

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15
Q

To minimize this fermentation of indigestible carbs

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

A

Soak
drain their water
rinsing

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16
Q

highest in fiber

A

legumes

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17
Q

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

Draining and rinsing can reduce the salt by up to ______

A

canned beans
~30%

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18
Q

varieties of lentils

A

red
green
brown

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19
Q

lentils are popular in ______ and _____ dishes

A

mediterranean and indian

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20
Q

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

A

3rd
9 g

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21
Q

peanuts are cultivated in the _________

A

southern US

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22
Q

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 ______

A

roasted and salted

vacuum sealed jars/cans
- 1 year
- 3 months

23
Q

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

A

fridge
6 months

24
Q

soy examples

A

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

25
Q

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 =

A

10
16
6
13-18
6-10
19
14

26
Q

tofu was first made by ______ over 1000 years ago

also called ______ or ______

A

buddhist chefs

bean curd or bean cheese

27
Q

tofu is made by _____________, then ________

A

coagulating soy milk
pressing the curds into blocks

28
Q

silken tofu
- texture ?
- best for ?

A

soft and creamy

desserts
puddings
dips
sauces
smoothies

29
Q

firm, extra firm, super firm

  • texture ?
  • best for ?
A

dense and chewy

casseroles
soups
main dishes
stir-fries

30
Q

tofu has a ________ flavor

A

neutral (will take flavor of seasoning)

31
Q

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

A

one hour to overnight

32
Q

tofu is stable when ______

A

refrigerated

33
Q

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 _______

A

dishcloth or paper towels

plate or dish
weight or something heavy

bowl or strainer in sink to catch liquid

34
Q

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

A

25 grams

35
Q

1 oz of tofu has

_____ calories
______ grams protein
some may be fortified with ______

A

25-40
3-5 g
calcium

36
Q

textured vegetable protein also is called ___________

A

TSP for textured soy protein

37
Q

TVP/TSP is a _______, ______ product.

it is a byproducts of __________
it is _____ fibrous, porous granules that ______ rapidly

A

defatted soy flour product

extracting soybean oil
dehydrated
rehydrate

38
Q

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

A

flavored or unflavored

chunks, flakes, nuggets, and strips

39
Q

TVP is a protein replacer, but not a _____ replacer

A

fat

40
Q

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

A

1 cup dried TVP
1/2 cup liquid

meat replacer

41
Q

1/4 cup of dry TVP

_____ calories
____ protein
____ fiber

A

80 kcal
12 g
4 g

42
Q

Soy myths that are not true

A

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

43
Q

examples of fermented soy foods

A

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

44
Q

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

A

fat content
nut butters

45
Q

examples of seeds

A

chia
sesame
sunflower
hemp
pumpkin

46
Q

1 tsp of seeds =

____ kcal
____ protein
also high in vitamin _____ and macro _____

A

50-70 kcal
1-3 g
E and FA

47
Q

what is Seitan

A

made from combining vital wheat gluten powder with flavoring agents and liquid to make a dough

high in protein and chewy meaty texture

48
Q

Seitan is also called

A

wheat meat
mock duck
gluten meat

49
Q

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

types include…

A

mix of proteins

pea
rice
soy
hemp

50
Q

imitation meats are _____ in protein and contain some ______

_____ fat than the meats they replace and have no _____

_____ content may be high

A

lower
fiber

less
cholesterol

sodium

51
Q

one oz of meat can be substituted with

_____ cooked dry beans or tofu
______ peanut butter
_______ nuts or seeds

A

1/4 cup
1 Tbsp
1/2 ounce

52
Q

Grain based proteins

A

quinoa and spelt are high in protein

whole grains are also higher in protein

53
Q

what’s the difference between a nut and legume

A

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

Nutrition Application (15 decks)

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