3 high-protein, gut-friendly snacks that keep me full and energised — Transcript

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1. 0:00Most snacks are ultra-processed, full of
2. 0:03additives, high in sugar, and designed
3. 0:05to keep you wanting [music]
4. 0:07more. So, today, I'm going to show you
5. 0:09three of my go-to high-protein snacks
6. 0:12made from whole foods that you can prep
7. 0:14ahead. Whether you like something sweet,
8. 0:16savory, or just speedy, I've got you
9. 0:18covered. I really wish I had these when
10. 0:20I was working as a doctor. And my
11. 0:22six-ingredient pistachio energy balls,
12. 0:25I'm going to using dates as our source
13. 0:27of sweetness. Dates are better than
14. 0:29refined sugar for a number of reasons.
15. 0:31They contain more fiber, and we have the
16. 0:33whole food structure of dates, which
17. 0:35means it's going to absorb into your
18. 0:37bloodstream slower. I'm going to soften
19. 0:38it with some hot water and just pop this
20. 0:40to one side. I've never really been a
21. 0:42fan of energy balls, but my wife
22. 0:44convinced me to add a whole bunch, which
23. 0:46is why we have some on the Doctor's
24. 0:47Kitchen app. And I've come around to
25. 0:48this idea because snacks can add a
26. 0:51meaningful addition to your diet of
27. 0:53beautiful ingredients like pistachios.
28. 0:55And the reason why these are green and
29. 0:58have got a bit of red in them is because
30. 1:00plant compounds like anthocyanin and
31. 1:02chlorophyll and even carotenoids. We're
32. 1:04going to start off by making the crumb,
33. 1:06and this is 4 Tbsp that we're going to
34. 1:09pulse. You want to pulse it so you get a
35. 1:11crumb, not butter. When you see these on
36. 1:14the Doctor's Kitchen app, they're going
37. 1:15to look absolutely pristine cuz my food
38. 1:17processor My food processor?
39. 1:19My food producers made them. Mine are
40. 1:21more rustic. So, we have our fine crumb.
41. 1:24This is what we're looking for. Pop this
42. 1:25to one side. We're going to add the rest
43. 1:28of the whole pistachios into the food
44. 1:30processor. Cacao. Not a lot of people
45. 1:32realize that raw cacao is full of fiber.
46. 1:35In addition, cacao has got flavanols
47. 1:38that improve blood flow to your brain.
48. 1:40So, if you're looking for that
49. 1:42pick-me-up mid-afternoon, reach for one
50. 1:43of these. And if protein is what you
51. 1:45want, hemp seeds are what you need. High
52. 1:47amounts of protein, around 30 g per 100
53. 1:49g, and fiber. This is what helps turn
54. 1:52this into a balanced snack rather than
55. 1:55just a sweet treat. Tahini is another
56. 1:58beautiful traditional ingredient. It's
57. 2:00actually made entirely from sesame seeds
58. 2:03and it's surprisingly high in calcium.
59. 2:05You could use something like peanut
60. 2:07butter or cashew butter, but I love to
61. 2:09add diversity into my meals as much as
62. 2:11possible. These have been soaking for
63. 2:14a few minutes. Nice and soft. Add our
64. 2:17dates. And whilst this looks like just a
65. 2:20clear liquid, you got to trust me. It's
66. 2:21coconut oil. You want to blend it and
67. 2:24scrape down the sides every so often so
68. 2:26everything becomes homogeneous. It's
69. 2:27going to be ready when you can see the
70. 2:29mixture almost like clumping together
71. 2:31one side. You can still see the chunks
72. 2:33of pistachio which means it's going to
73. 2:35have chew and that's exactly what we
74. 2:37want. We want texture in our food. We
75. 2:38don't want mush. Now the next stage,
76. 2:40bring in back our pistachio crumb. We're
77. 2:43going to pop this onto a simple tray.
78. 2:45Just roll them very gently in your hands
79. 2:48you get a nice smaller than a golf ball
80. 2:50size energy ball. Just roll this in your
81. 2:53pistachio crumb. Do the next one. And
82. 2:55think about all the different flavors
83. 2:56you could use. You could use peanut
84. 2:58butter instead of tahini. And don't
85. 3:01worry if some of your balls are smaller
86. 3:03than the other. I haven't done the cost
87. 3:04calculation of these but I can almost
88. 3:06guarantee it's cheaper than the ones
89. 3:08that you're going to buy in the
90. 3:09supermarket. I saw some the other day
91. 3:10they were like £3 £3.50.
92. 3:12>> And my yogurt seeds are three.
93. 3:14>> Three? Three what? So I'm making 12 so
94. 3:16we could sell these for 6 * 3 18 quid.
95. 3:19Come on.
96. 3:21Pop these in some Tupperware. Before
97. 3:23eating make sure you pop these in the
98. 3:24fridge for at least an hour so they firm
99. 3:26up and they will keep in an airtight
100. 3:27container for at least 5 days or in the
101. 3:30freezer for months. When I know that
102. 3:32I've got a busy day I'll pop two in a
103. 3:34container and take them with me. They
104. 3:36keep me satisfied in between meals and
105. 3:38if I get that craving for a sweet snack
106. 3:40in between meals I'm covered. But if you
107. 3:42prefer savory snacks and you need
108. 3:44something more filling and satisfying
109. 3:46then you got to try my savory flapjacks.
110. 3:49A lot of you guys have commented that
111. 3:50you like savory snacks as well as sweet.
112. 3:53And I hear you. I'm more of a savory
113. 3:55snacker myself. We're starting off with
114. 3:57rolled oats. They've got much more of a
115. 3:59robust structure, beta-glucans,
116. 4:02specialized types of fiber that lower
117. 4:04cholesterol, which makes them
118. 4:05heart-healthy. Oats on their own can be
119. 4:07quite starchy, and that's why we're
120. 4:09adding nutritional yeast. Is that the
121. 4:11next ingredient? It is now.
122. 4:13It's got this sort of like Parmesan
123. 4:15cheese vibe. But what a lot of people
124. 4:17don't realize is that it's really high
125. 4:19in protein. It's one way in which
126. 4:21vegetarians and vegans can really look
127. 4:23to just boosting their intake of protein
128. 4:25ever so slightly. And to add more fiber
129. 4:27and more complexity, we're going to add
130. 4:29mixed seeds. You can use whatever seeds
131. 4:31you've got. Hemp seeds again going into
132. 4:33this recipe shows the versatility of it.
133. 4:35It can go into sweet, it can go into
134. 4:36savory. And it's giving that protein
135. 4:38punch. Flaxseed, again another one of my
136. 4:40go-to ingredients. Anti-inflammatory
137. 4:42chemicals contained within this, and
138. 4:44it's going to give you a fiber boost.
139. 4:46Your gut microbes are going to
140. 4:47absolutely love you for eating these
141. 4:49savory flapjacks. This is the savory
142. 4:51flapjack base, and from this point on,
143. 4:53you can really have fun with whatever
144. 4:55ingredients you've got in your pantry.
145. 4:57I'm going in with mixed dried herbs and
146. 5:00paprika. Two ingredients that add extra
147. 5:02anti-inflammatory chemicals. Paprika
148. 5:04comes from the chili fam. It is the
149. 5:06chili fam, isn't it? Double check that.
150. 5:08Mixed dried herbs. A lot of people are a
151. 5:11bit snooty about dried herbs, but these
152. 5:13are really convenient ways in which to
153. 5:15just boost the polyphenol content of
154. 5:17your food, and your microbes love the
155. 5:20diversity that herbs and spices bring.
156. 5:22So, I'm using carrots today, but you
157. 5:24could use something like a courgette. If
158. 5:26you are using a more watery vegetable,
159. 5:28then I would say put it in a kitchen
160. 5:30towel and squeeze out the water, cuz
161. 5:32otherwise you'll you'll find that this
162. 5:34is a bit too wet. Before you start
163. 5:35adding your wet ingredients to the dry
164. 5:38ingredients, give these a good mix. And
165. 5:39we know that the carotenoids in carrots
166. 5:42that are responsible for their vibrant
167. 5:44color are related to reduced incidence
168. 5:46of multiple different cancers. Not
169. 5:48forgetting our core protein, we're going
170. 5:49to add eggs, three go in, and I'm going
171. 5:52to be using the yolks as well. A lot of
172. 5:53people are fearful of the yolks because
173. 5:55of the cholesterol. They contain
174. 5:56grossinoids and choline, and they're
175. 5:58great for your brain health. And if you
176. 5:59wanted to add more protein to the savory
177. 6:01flapjack, you could simply add some egg
178. 6:03whites as well. For extra polyphenols
179. 6:05and healthy fats, we're also going to be
180. 6:07going in with extra virgin olive oil.
181. 6:09I'm going to add this to our mixture,
182. 6:11and we're also going to add a little
183. 6:12extra blog of olive oil as well. Just to
184. 6:15keep the moisture in the savory
185. 6:16flapjack. Just give these a good mix
186. 6:18till everything combines. Your mixture
187. 6:21should be clumping together, but it will
188. 6:23still be slightly dry. Grab yourself a
189. 6:25square baking tray, add the mixture to
190. 6:28the center, smooth it down with the back
191. 6:30of your spoon. These are phenomenal for
192. 6:33meal prep. I'll simply add it to my meal
193. 6:35plan, so I've always got snacks ready to
194. 6:37go. And if you want to add this to your
195. 6:39meal plan, you can try the Doctor's
196. 6:41Kitchen app for free right here. You'll
197. 6:42find over a thousand science-based
198. 6:44doctor- approved recipes on the app. I'm
199. 6:46going to whack this in the oven for 20
200. 6:48to 25 minutes. Make sure you keep an eye
201. 6:49on it.
202. 6:55This smells absolutely delicious. Herby,
203. 6:59meaty, this is going to hit the spot.
204. 7:01Once they're out the oven, you want to
205. 7:02make sure they cool completely on a
206. 7:03drying rack. Then slice them into
207. 7:05squares and pop them in Tupperware. They
208. 7:07keep really well in the fridge, and you
209. 7:09can even [music] freeze them. When you
210. 7:10thaw them, it's like you've cooked them
211. 7:12fresh. As well as a snack, they work
212. 7:14really well as part of a bigger
213. 7:16breakfast or lunch. I'll simply pair
214. 7:18them with Greek yogurt, avocado,
215. 7:20broccoli sprouts. [music]
216. 7:21They're really versatile. But if you've
217. 7:22got no time to prep or even take a bite,
218. 7:25then you can make my protein smoothie in
219. 7:27less than 5 minutes. Gets me out of
220. 7:29trouble all the time. Most protein
221. 7:31shakes you buy in the supermarket are
222. 7:33full of additives and emulsifiers that
223. 7:34aren't great for your gut. This is going
224. 7:36to give you protein and fiber, plus
225. 7:38important nutrients like magnesium.
226. 7:40We're starting off with hemp seeds, my
227. 7:41go-to ingredient for protein as well as
228. 7:44fiber. Instead of a protein powder, I'm
229. 7:46going for a cacao. There's even evidence
230. 7:48that it can support heart health. For
231. 7:50sweetness, I'm going to go with bananas.
232. 7:52I've got a whole bunch of frozen bananas
233. 7:54in my freezer at all times. To
234. 7:56complement the sweetness in banana, I'm
235. 7:58using cinnamon. Not only does it have
236. 8:00these anti-inflammatory compounds like
237. 8:02cinnamaldehyde, but it's got a naturally
238. 8:04sweet taste to it. For creaminess and
239. 8:06extra protein, my go-to is peanut
240. 8:08butter. You can either use smooth or
241. 8:10crunchy. You can use whole milk, almond
242. 8:12milk if you like, or just plain water
243. 8:14because the peanut butter is actually
244. 8:16going to add that richness anyway. What
245. 8:17I would say is use less liquid
246. 8:19initially, blend it, and then add more
247. 8:22liquid to get your desired consistency.
248. 8:24I personally don't add any extra refined
249. 8:27sugar to my smoothie, but if you are on
250. 8:29your journey, then you can add just a
251. 8:31little bit of honey or maple syrup.
252. 8:38If you know you've got a busy day, make
253. 8:39it in the morning in under 5 minutes.
254. 8:41Pop it into a thermos or a cup with an
255. 8:43ice cube so it stays nice and fresh, and
256. 8:45you can enjoy it later in the day. As
257. 8:46well as these snacks, you also need to
258. 8:48know how to make my whole food protein
259. 8:50bar that I'll show you in the next
260. 8:52video.