3 quick high-protein lunches for better energy and gut health — Transcript

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1. 0:00If you want a lunch that's good for your
2. 0:01guts, high in protein, and takes minutes
3. 0:04to put together, these high protein,
4. 0:06high fiber spreads are my go-to. Serve
5. 0:09them on toast, spread them on wraps, or
6. 0:11swish them into diversity bowls, and
7. 0:13you'll have a healthy lunch that keeps
8. 0:15you full and energized for hours. You
9. 0:18might not think of a spread as a
10. 0:19comprehensive lunch, but this lemon
11. 0:22sardine white bean hummus is satisfying,
12. 0:25and it's so much better than these soggy
13. 0:27sandwiches that you find in the
14. 0:28supermarket that are low in fiber, which
15. 0:31is why the first ingredient we're going
16. 0:32to be using are white beans. We all need
17. 0:35to eat more beans in our diet. Not only
18. 0:37are they great for our microbes, they're
19. 0:38also phenomenal at keeping us satiated,
20. 0:41satisfied. We're also going to be using
21. 0:43tahini, and what it is is 100% sesame.
22. 0:46It's just ground, so you get the oils,
23. 0:48those beautiful mono-unsaturated fatty
24. 0:50acids that are anti-inflammatory. And
25. 0:52this also has a good amount of calcium
26. 0:55in it. We want flavor in our spread, and
27. 0:57that's why I'm using cumin. If you warm
28. 0:59your cumin seeds and then grind them
29. 1:01fresh, you're going to maximize those
30. 1:04bioactive compounds, which give you
31. 1:06extra anti-inflammatory and antioxidant
32. 1:08properties. At every opportunity, I'm
33. 1:10always trying to introduce not only
34. 1:11spices that have the highest antioxidant
35. 1:14potential, but also herbs as well. Dill
36. 1:17is going to add a lovely fragrance.
37. 1:19We're going to add some lemon for
38. 1:20flavor. If you don't have fresh lemons,
39. 1:22don't worry about it. Just use a tad
40. 1:24more water. I'm actually going to do a
41. 1:25little experiment. I'm going to try and
42. 1:26push all this lemon out with my hands.
43. 1:29But you saw I put my full energy into
44. 1:31that. Oh, there's so much more. You got
45. 1:34to invest in one of these. Tiny bit of
46. 1:36water just to loosen it a bit. We need
47. 1:37to season. Always season. Do not be
48. 1:40afraid of a little bit of salt. Bit of
49. 1:42pepper.
50. 1:43Lid on.
51. 1:45This is the fiber part of our spread.
52. 1:47Put this to one side, and we're going to
53. 1:48add a core protein. For the core
54. 1:50protein, I'm using tinned fish. A lot of
55. 1:53people have concerns about this because
56. 1:54of mercury, and here is my honest advice
57. 1:57about it. Tin is a concern because it
58. 1:58can leach heavy metals into the flesh,
59. 2:00and that's been demonstrated. So, my top
60. 2:02tip is to use glass jars where possible,
61. 2:05and they're becoming a lot more readily
62. 2:06available. But, sometimes you do still
63. 2:08have tins, and this is obviously a lot
64. 2:11better than a processed food sandwich.
65. 2:13For crunch and freshness, we're going to
66. 2:15add celery. It's going to add more
67. 2:18fiber, but the reason why I'm using it
68. 2:20in this recipe is for texture. We want
69. 2:23that satisfying crunch. In this goes.
70. 2:26Plus some extra dill. This is a really
71. 2:27good way of using up leftover herbs that
72. 2:30you've got in your fridge. Capers are
73. 2:32going to cut through the oiliness of the
74. 2:35fish because they have that brine, that
75. 2:37saltiness. It's why they're so popular
76. 2:39with fish. Little bit of olive oil to
77. 2:41bring everything together. Using the
78. 2:42back of a fork, I'm just going to very
79. 2:44gently smash the sardines and bring
80. 2:47everything together. You can see the
81. 2:49pieces of celery that I've purposely
82. 2:51kept whole. That's going to give us that
83. 2:53texture and that crunch. Core protein is
84. 2:55done. Let's bring back our fiber-rich
85. 2:57dip, and we're just going to gently fold
86. 3:00this into our sardine [music]
87. 3:02mixture. That's it. I don't want to
88. 3:03overwork it, but that's it. Grab your
89. 3:05Tupperware,
90. 3:07and this will keep in the fridge for at
91. 3:09least 3 days.
92. 3:14For the bread that you want to spread
93. 3:16your spread on,
94. 3:17>> [laughter]
95. 3:18>> now you have your spread, the options
96. 3:21for bread are multiple and so much
97. 3:23better than just buying supermarket
98. 3:25bread. Starting with sourdough. Now, the
99. 3:28sourdough fermentation process is a much
100. 3:31longer than commercial bread making.
101. 3:33Around 48 hours, they use lactic acid
102. 3:36and wild yeasts. And what this does is
103. 3:38it breaks down the grain even more so to
104. 3:41get higher availability of the nutrients
105. 3:44within the grain. If you want to take
106. 3:46your bread to the next level, I would
107. 3:48use something like rye bread. It's a
108. 3:50much sturdier bread, and you can find
109. 3:52options that are made with just four
110. 3:54ingredients. But, if you want top-tier
111. 3:56bread, then you're going to make
112. 3:57something like the Doctor's Kitchen
113. 3:59bread, which we always have in the
114. 4:01studio. We don't have any at the moment
115. 4:02cuz we ate it all. It's lower in
116. 4:04carbohydrates, higher in healthy fats
117. 4:07because it's made from a mixture of
118. 4:08seeds and psyllium husk, which binds
119. 4:11everything together and is a functional
120. 4:13fiber that has been demonstrated to
121. 4:15lower cholesterol and even improve
122. 4:16weight control as well. But, there are
123. 4:18options that you can buy from the
124. 4:19supermarkets these days. If I'm in a
125. 4:21rush, I'll just spread a generous layer
126. 4:23of this lemony sardine butter bean
127. 4:25hummus straight onto some good quality
128. 4:27sourdough. It takes less than a minute,
129. 4:29and it will keep me full for hours. If
130. 4:31I've got an extra couple of minutes,
131. 4:32I'll start with a thin layer of the
132. 4:34spread, some wilted spinach, another
133. 4:36layer, some sliced [music] tomatoes, and
134. 4:38whatever sprouts I've got to hand. I
135. 4:40love broccoli sprouts.
136. 4:41>> [music]
137. 4:41>> They're packed full of nutrition, even
138. 4:43more so than the mature broccoli. But,
139. 4:45I'm not having fish every day, and I
140. 4:46know a lot of you don't like to take
141. 4:48fish to work, why you need to know my
142. 4:51smashed curried chickpea recipe. It's
143. 4:53veggie and it's versatile. We're
144. 4:55starting off with chickpeas. We all need
145. 4:57to eat more legumes. Now, the trick is
146. 4:59to smash this first. Just add a little
147. 5:01bit of salt and use some elbow grease
148. 5:04just to mash this down. Cuz if you try
149. 5:06and do this after you've added the rest
150. 5:08of the ingredients, it's just going to
151. 5:09be really hard to mush together. A
152. 5:10minute of mashing with your fork, and
153. 5:12you've got this kind of texture. I'm
154. 5:13going to add some red onion. Now, red
155. 5:15onion, underrated ingredient. flavor in
156. 5:19red onion is indicative of the sulfurous
157. 5:21compounds that are studied for their
158. 5:23antioxidant and anti-inflammatory
159. 5:25properties. Celery, it's going to add
160. 5:27crunch. We're adding more fiber. It's
161. 5:29also a source of apigenin, which is what
162. 5:31you find in things like chamomile. To
163. 5:33give this spread punch, we are going to
164. 5:36be using spices. Most store-bought
165. 5:39spreads don't have any spices, and you
166. 5:41need spices in your diet. They're
167. 5:43wonderful sources of these
168. 5:45anti-inflammatory compounds. I'm using
169. 5:46mild curry powder, which is a mixture of
170. 5:49different warming aromatic spices and
171. 5:51turmeric. The golden color comes from
172. 5:53curcuminoids. Proper Greek yogurt is
173. 5:55full of protein and calcium. I'm going
174. 5:58in with 2 Tbsp coriander. Just try and
175. 6:01add as much diversity to your spread as
176. 6:03possible. There it goes. And to brighten
177. 6:06this dish, we're going to add the juice
178. 6:07of a lemon. Very important, you want to
179. 6:09make sure you season. Couple of cracks
180. 6:11of black pepper and then just give this
181. 6:13a good stir. This is ready. I'll pop it
182. 6:15into some Tupperware and it'll last 3
183. 6:17days. If I'm trying to keep my lunch
184. 6:19super simple, I'll just add a generous
185. 6:21layer onto rye bread. And I'm choosing
186. 6:23rye because it's higher in protein. A
187. 6:25bit of chopped coriander on top and that
188. 6:27is it. But if I've got time and I want
189. 6:29to take it up a notch, I'll start with a
190. 6:31layer of the curry chickpeas, sliced
191. 6:33roasted peppers, a few slices of smoked
192. 6:36tofu on top, and crushed hazelnuts with
193. 6:38some extra coriander. But if you're
194. 6:39looking to lessen your reliance on
195. 6:41animal-based products, you need to learn
196. 6:43how to make this herby tofu cream cheese
197. 6:46spread. And the champion of this recipe
198. 6:48is tofu. Now, I know this looks like a
199. 6:50boring white block and it's got this
200. 6:53reputation of being bland. It's packed
201. 6:55with fiber and protein, and I'm
202. 6:57convinced I can make you love it. Going
203. 6:58to break this and pop this straight into
204. 7:00my food processor. Tofu in its own does
205. 7:03not have umami, and one way in which
206. 7:05we're going to add umami is with
207. 7:07nutritional yeast, another ingredient
208. 7:09you should learn to love that adds
209. 7:11cheesiness and savory notes to loads of
210. 7:14different meals. I always have this on
211. 7:15hand in my kitchen. Another way to pack
212. 7:17the umami notes is miso paste. We're
213. 7:20going to be using white miso, which is a
214. 7:23fermented product, so it's great for gut
215. 7:25health. I'm using garlic and onion
216. 7:27powder. It's a quick way to add those
217. 7:29flavors without using fresh. I'm using
218. 7:31apple cider vinegar. You want to use one
219. 7:33with the mother. This is unpasteurized,
220. 7:36raw, and you'll be able to see the
221. 7:37sediment or the mother at the bottom.
222. 7:39But we're using this for the sharpness
223. 7:41to cut through the richness of the
224. 7:43protein and the umami notes. Olive oil
225. 7:45is going to loosen this mixture. A
226. 7:47plant-based milk or regular milk if
227. 7:49you're happy with dairy. I'm going to
228. 7:51add some chives. Chives is what you
229. 7:53typically find paired with cream cheese,
230. 7:55which is why I'm using it. All right, in
231. 7:57these go. We're going to whiz this up.
232. 8:00>> [screaming]
233. 8:01>> You might need to stop and just scrape
234. 8:02down your food processor a couple of
235. 8:04times or add some extra plant milk.
236. 8:08This is the exact texture you want. It
237. 8:11looks like cream cheese. I'll now pop
238. 8:13this into my Tupperware and it will last
239. 8:15in the fridge for 3 days. [music] This
240. 8:17spread is perfect to have on its own on
241. 8:20Doctor's Daily Bread. Or if I've got
242. 8:22time and I want to level it up, I'll
243. 8:23just get some shiitake mushrooms in a
244. 8:25hot pan with a little olive oil and
245. 8:27salt. Cook them for a few minutes so
246. 8:29they pick up beautiful color. Spread a
247. 8:31generous layer of the tofu cream cheese
248. 8:33over [music] the toast. Pile on some of
249. 8:34those mushrooms. Finish with some
250. 8:36pickled onions, sesame seeds, and you
251. 8:39have a beautiful for lunch in minutes.
252. 8:41But these spreads don't just need to be
253. 8:43used on [music] toast. One of my
254. 8:44favorites is a diversity bowl. I'll
255. 8:46throw in whatever I've got, rocket,
256. 8:48air-fried potatoes, sprouts, avocado, a
257. 8:51couple of heaped spoonfuls [music]
258. 8:53of whatever spread I want, a sprinkle of
259. 8:55mixed herbs, drizzle of olive oil, and
260. 8:57you've got a proper lunch super quick.
261. 8:59But if you have a little bit more time
262. 9:00to prep your lunch in advance, I've got
263. 9:03a simple formula for high-protein lunch
264. 9:05bowls and I'll show you those in the
265. 9:07next video.