HOW DO VEGANS GET PROTEIN? | top vegan protein sources


Welcome back to RainbowPlantLife. Today I’m going to continue with my series
on my favorite vegan protein sources. If you haven’t seen Part I yet, I will link
to it at the end of this video. Before we get started, I just want to point
out that I got my hair cut. Alright, sorry about that. Back to the video. Let’s start off by talking about carbs because
I love carbs. And I know that carbs might be a bit of a dirty
word for some of you, but these carbs are actually really healthy for you. They’re all ancient grains. And ancient grains are grains and pseudo-grains
that have changed very little over the last several thousand years, in contrast to more
common refined grains like corn, wheat and rice, which have changed a lot through selective
breeding. And ancient grains tend to be a lot healthier. They have more fiber, protein, antioxidants,
vitamins and minerals. Let’s start with a grain that everybody knows:
Quinoa. And I make a big batch of quinoa whenever
I’m doing meal prep and then I eat it throughout the week, whether it’s with a salad or a stir-fry. And I want to mention a couple things that
can help make it taste better. One, make sure you soak your quinoa under
cold water. That will help take away some of the bitterness. Two, I find that most recipes online or in
cookbooks call for a 2:1 liquid to quinoa ratio. And that tends to produce a quinoa that’s
a little too soggy, so I usually reduce the water, maybe use a cup and a half of water
for 1 cup of quinoa instead of 2 cups. The next ancient grain is amaranth. Amaranth, like quinoa, is a seed so it’s also
gluten-free. It’s really high in protein and fiber, and
it gets slightly sweet and really creamy when you cook it, so it’s perfect to use in porridge. And I like to add some coconut yogurt and
some stewed berries, and it makes such a hearty and comforting breakfast in the morning. Next up, we have buckwheat, which is another
gluten-free seed. And buckwheat comes raw in the form of buckwheat
groats or it comes toasted in the form of kasha, which you’ll find in cereals. I like to use groats along with oats to make
a porridge, and I also add them to smoothies because it adds some fiber and nutrients and
helps me stay full. For raw buckwheat groats, I recommend you
soak them for at least an hour or overnight. That helps soften the seed and quickens cooking
time. Now for a grain that you are probably very
familiar with: oats. There are different kinds of oats. Quick cooking oats have the least amount of
nutrients. Rolled oats and steel cut oats have the same
amount of fiber and protein, but steel cut oats are less processed, so they take a lot
longer for your body to digest, which means they’re less likely to elevate your blood
sugar. And of course I use oats in oatmeals and porridges
and muesli, but I also like to add about a half cup of oats to my smoothies. That adds a lot of bulk and fiber and helps
me stay full. And now let’s talk about a few wheat-based
ancient grains. Because they’re wheat-based, they do contain
gluten, but they’re full of fiber and protein, so if you can tolerate gluten, I recommend
adding these to your diet. First up we have wheatberries. Wheatberries are the whole, complete wheat
grain before it’s undergone any processing or any refinement. I really like to pair cooked wheatberries
with a balsamic vinaigrette and then some caramelized onions, toasted walnuts, basil
and dried apricots. It’s a really flavorful, delicious combination. The next grain we have is freak-eh? Freekah? Freaky? Free-kah? I’m not 100% sure how to pronounce this grain,
but the important thing is that it’s delicious and it’s packed with protein. And freekeh, or freaky, is wheat that’s been
harvested when it’s young and still green and then it’s roasted over an open fire, so
it has a slightly earthy and smoky taste. And the last grain on my list is farro, which
is hulled wheat. It has this amazing chewy texture and nutty
taste. My favorite way to prepare farro is to cook
it and then add in a light citrus vinaigrette – maybe some lemon juice, olive oil, salt,
pepper, Dijon mustard, maple syrup. Or a grapefruit vinaigrette. And then I add in some dried cherries or dried
cranberries, some chopped toasted hazelnuts, cannellini beans or white navy beans, and
some leafy greens like spinach. I toss it all together and it makes a really
delicious meal for the summertime or when you don’t have much time to cook. The next category in my vegan protein list
are nuts and seeds. Most of the time I buy raw nuts because they’re
healthier than roasted nuts and there’s no chance that the nuts have been roasted in
some sort of oil. I also buy unsalted nuts because salted nuts
are so easy to binge on. If you’ve ever been to a cocktail bar, you
know how easy it is to eat handfuls and handfuls of salted nuts without even thinking about
it. The first nut on my list are almonds. Almonds are definitely the nut I eat the most. I snack on them all the time. I keep them at work in my desk drawer. I keep them in my purse, even if I’m going
out to a party. I don’t like to be caught off guard and find
myself hangry, so almonds make a perfect snack when you’re on the go. And they’re so beneficial for your health,
your hair, your skin, so definitely add some more almonds to your diet. The next nut on my list are cashews. Cashews are a vegan’s best friend. They’re the secret behind creamy vegan cheesecakes,
vegan aiolis, vegan cheeses and sauces. And just make sure you buy raw cashews and
you soak them for about 8 hours or overnight. And then you’ll have all kinds of creamy deliciousness
in your life. If almonds are the nut I eat the most and
cashews are the nut I cook with the most, then walnuts are the nut I wish I ate the
most because they’re so healthy for you. In addition to having protein, they’re packed
with omega-3 fatty acids. And if you find that walnuts are a little
too bitter for you, just toast them at home in the oven or in a skillet and it’ll make
them taste a little less bitter. Next up we have pistachios. Pistachios are one of my favorite snacks.They’re
great for mindful snacking. If you find yourself grazing on snacks all
the time and not really paying attention to what you eat, try snacking on pistachios when
you’re hungry because you have to put a lot of work into opening each pistachio so you’re
more cognizant of what you’re eating. The last nut on my list are peanuts, which
are not actually a nut.They’re a legume, but everybody calls them a nut so I’m going to
refer as a nut. And they are both the highest protein nut
and the cheapest nut, so make sure you add some peanuts and peanut butter to your life. Now that we’ve talked about nuts, let’s move
on to seeds. And I’ll start with a seed that I eat that
I eat almost everyday: hemp seeds. And hemp seeds are really nutritious, they’re
full of protein and they have some omega-3 fatty acids as well. And they have a really nice, chewy, kind of
nutty texture and taste. And I sprinkle hemp seeds on avocado toast
or smoothies or oatmeal or salads. The next seed we have are pumpkin seeds, also
known as pepitas. And pumpkin seeds, in addition to having protein,
are rich in fiber, magnesium, iron, zinc and omega-3 fatty acids. I like to sprinkle pumpkin seeds on salads
and soups, but my favorite way is to use it in pesto instead of pine nuts because pine
nuts are super expensive. But also, it’s really fun to say “pepita pesto.” The next seed we have are sunflower seeds. And honestly, I used to hate sunflower seeds
because they just reminded me of people spitting. But, these days, I buy shelled sunflower seeds
so there’s no spitting involved. And like pumpkin seeds, I use them as a garnish
in salads or pastas or grain bowls. The next seed we have are chia seeds. Chia seeds aren’t that high in protein but
they are a complete protein, which means they have all of the essential amino acids. In addition to using chia seeds for chia pudding,I
really like to make chia jam. Chia seeds act as a natural thickener so you
don’t need to add any extra ingredients to your jam besides your berries or whatever
fruit, your sweetener such as maple syrup, some lemon juice, chia seeds and that’s it. I also like to add chia seeds to my smoothies
in the morning because they add fiber and bulk and they help keep things regular down
there if you know what I mean: they help you poop. The next item on my vegan protein list is
bread. And I know that bread seems like a strange
choice for a list about a protein, but I’m talking about sprouted grain bread, which
is chock-full of fiber, protein and vitamins that protect your heart. My favorite sprouted bread is from the brand
Ezekiel. If you look at the nutrition label on the
back, there’s 4 grams of protein in one slice. But because I’ve never eaten just one slice
of bread at once, I will say there are 8 grams of protein, which is the same amount of protein
you would get in a cup of cooked quinoa. I have sprouted grain bread almost every day. It’s the easiest breakfast I can make. I just slather on some nut butter and some
berries or apples and chia seeds or hemp seeds and it’s fiber-rich, it’s protein-rich and
it’s really delicious. The last category on my vegan protein list
are vegetables. Some of the vegetables with the highest amount
of protein are peas, collard greens, spinach, artichokes, asparagus, broccoli, corn, sweet
potatoes and regular potatoes. Collard greens and spinach, for instance,
have 5 grams of protein in 1 cup cooked, which is not that much food. Green peas are also really high in protein. There’s about 8 grams of protein in 1 cup. And I like to buy frozen bagged green peas
and leave them in the fridge to defrost. That way they’re ready to add to whatever
I’m eating, whether it’s a quinoa dish, a pasta or a salad. And they add this nice green color and a really
chewy bite. Next up we have asparagus. And in just 8 little asparagus spears, you’ll
get 3 grams of protein. And my favorite way to cook asparagus is to
either roast it or grill it with some olive oil, salt and pepper until it’s browned and
caramelized. Next up we have broccoli. There are 4 grams of protein in 1 cup of cooked
broccoli. And I know that 4 grams of protein isn’t a
lot of protein, but neither is 50 calories, the amount of calories in 1 cup of cooked
broccoli. Next up, we have potatoes, and there are 4.5
grams of protein in 1 medium sized potato. And I know that potatoes get a bad rap, but
I have a science secret for you. When you cook potatoes, don’t eat them right
away. Instead, refrigerate them for about 8 hours. And the refrigeration cooling process converts
the starch in potatoes into resistant starch. And resistant starch is a type of carbohydrate
that passes through your small intestine without being digested, which means it feeds your
healthy gut bacteria, it burns fat more easily and helps you stay full. The last item on my vegan protein list are
sweet potatoes. I saved the very best for last. I will roast or bake a big batch on the weekend
and then eat them throughout the week, whether it’s with breakfast, lunch or dinner. Well, that does it for my series on my favorite
vegan protein sources. I hope you found this series helpful and informative,
and if you did, please hit that thumbs up button so I know you actually liked it and
I will see you guys next week with a brand new video.

47 thoughts on “HOW DO VEGANS GET PROTEIN? | top vegan protein sources

  1. Man, Nisha, I love you. Whip that hair and rock that plant-protein!! Beautifully shot, by the way πŸ˜‰ With each video you become more of a natural ❀

  2. So many interesting details! I'll need all these tips, because I really want more creativity and health for my breakfast recipes. Protein is something that makes me feel ready for the day. Thank you, Nisha! My instagram account: @luisalusan.

  3. Wow Nisha so many interesting facts, I love your videos!!! And your new haircut is gorgeous! Keep on rockin'! Now I'm so hungry πŸ™‚

  4. I love your videos Nisha!!! Great information my dear and you look gorgeous. I don't usually watch videos longer than 4 minutes but your video kept me engaged every minute! You are very talented!

  5. Such a great video Nisha! And I learned something new today about the potatoes and resistant starch, so interesting! πŸ™‚

  6. that video is soo amazing dear nisha.. a loot of information!!! I will download it and keep it forever! thanks!!

  7. wow all this looks wonderful! It is not always easy to take the time to do such excellent food prep but this is inspirational to do more πŸ™‚ Thank you.

  8. Awesome video Nisha! Inspired me to get more non meat protein into my life, it all looks a lot tastier!

  9. Love the video and the new do, you are rocking it! Now that I know what freekeh is I'll have to try it!!

  10. Great video! Can you make one with detailed recipes of things like your museli and nut mixture please!

  11. Loved loved this video! You're so much fun to listen to (and gorgeous to look at 😜) also I learnt so much about where to find my protein that I had no idea about! Thank you so much ❀

  12. This video is very helpful. Thank you! I recently decided to transition to a vegan diet and I'm so excited to learn how to cook these foods. It's going to be fun!

  13. So wonderful!! I will be sharing this for sure. You really break it down with identification of the foods, nutritional info and ideas and tips on how to consume!! You add just the right amount of your personality and humor to the vid as well. Thank you for this! Great job. πŸ™‚ I may have to go have a little binge on all your vids now. Kel x

  14. Wow you're a woman full of wonders and I'm really inspired by you!! Thank you and keep this page going, I love your videos! β€οΈπŸ˜‹

  15. Found you through Caitlyn's comments section πŸ™‚ I am subscribed!! I love the educational content of your videos. Very well done!

  16. Loooove your videos, Nisha! They are super informative and I always learn something new with each video! Inspired to try some of these new ingredients, esp freekeh, because it just sounds cool! πŸ˜‚ Btw, your hair is super cute too, but then again you could really rock any style! πŸ’—

  17. Thanks,that was a great video On a variety of vegan protein sourcesπŸ€—πŸ€—πŸ˜‹πŸ˜‹πŸ™πŸ‘΄πŸ½. Please make a video on how not to binge on vegan junk food😰πŸ˜ͺ😱😩😩😩😩. πŸ‘΄πŸ½βœŒπŸΎ

  18. I have 2 questions, what brand of buckwheat groats do you like? Where did you buy those berries, I guess they are called currants?

  19. Watching ur vid first time. Your videos are very enriching. Kisses from Mauritius. Keep the excellent job. Pick Up Limes and your channel are my fav..

  20. I am addicted to your videos. They are fun, informative and new to me. This is totally different to me and I am loving it. Keep them videos comingπŸ˜‡

  21. Oh my, oh my Nisha you awesome πŸ™‚ You rock that hair girl!! You really need to film more videos because you are a natural and I fear I am going to run out of videos to watch at the rate I am going through them πŸ˜‚πŸ˜Š All of these are great and I will be stocking up on some more of these (I already use hemp, flax and chia daily) I also just added 1 tablespoon of flax seed to my oatmeal this morning and it was so good. I am going to continue to experiment in the kitchen, using less meat and more whole, natural foods πŸ™‚

  22. It's funny how on this vegan video there's not one meat eater talking about how the bad being a vegan is for you how much you need protein and yada yada yada.. but you go on any video where the guys cutting some meat or something and there's always one or two vegans talkin shit….

  23. Love the video but man we do not agree on the quinoa! I usually love to use 3 cups water for every cup quinoa and let it soak for another 10 minutes after the regular cooking time to get it all mushy yuuum ❀️ Guess to each their own πŸ˜‹

  24. I love Quinoa. I love Quinoa so much. I've never heard of it before coming to Portland, OR and finding a vegan community that took me a step past vegetarian, but one bite and I was sold forever. (First bite was lemon garlic quinoa in a greek protein vegan bowl.) SOOOOOOOOOOOOO good

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