High-protein work lunches to keep you full with Soph’s Plant Kitchen — Transcript

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1. 0:00Lunch is often a meal that is hard to
2. 0:02keep healthy. You usually only have
3. 0:04overpriced options, soggy sandwiches
4. 0:06that are low in protein. Well, today
5. 0:08we're going to show you two high protein
6. 0:10salad jars. They'll prevent you from
7. 0:11having that mid-afternoon slump. They'll
8. 0:13keep you focused and keep you energized
9. 0:15for the remainder of your day. To help
10. 0:17us out with this conundrum, we've got
11. 0:18Sofh from Sofh's Plant Kitchen. She's a
12. 0:21personal trainer and a plant-based
13. 0:23recipe developer with a ponchron for
14. 0:24high protein vegan recipes. So, before
15. 0:27we get into this recipe, what are some
16. 0:29of your go-to protein sources that you
17. 0:32whack into your lunches? Yeah. So, if
18. 0:34I'm going shopping for the week and I
19. 0:36want to meal prep, I make sure I always
20. 0:38grab 100% probably about three or four
21. 0:41of these. I think it's a 280 g block of
22. 0:43extra firm tofu. This is a smoked
23. 0:45variety. So, I usually get a couple of
24. 0:47smoked and a couple of plain. If you
25. 0:48can't have tofu for whatever reason, I
26. 0:50would suggest a great swap is Satan. And
27. 0:52then apart from the tofu, what I would
28. 0:54get is some kind of carb sauce like
29. 0:57these are 100% buckwheat noodles. You
30. 0:59can get 100% buckwheat pasta, lentil,
31. 1:01and legume pastas. I will always pick up
32. 1:03a couple of packs of those. Legume
33. 1:05pastas are great. Just make sure on the
34. 1:07back cuz some of them are not 100%
35. 1:09lentils. Some of them are split between
36. 1:11like rice protein and they're marketed
37. 1:13as a legume pasta when they're not. So,
38. 1:15always check the back of the packet. But
39. 1:16these are 100% buckwheat sober noodles.
40. 1:19They have 14 grams of protein per 100
41. 1:21grams. And then I will always get
42. 1:23something fresh like edamame beans and
43. 1:25also the miso, soybeans as well. And
44. 1:28then also I will get some nuts and seeds
45. 1:29or some tahini. So tahini is ground
46. 1:32sesame seeds um which are also full of
47. 1:34protein and good fats. Those are some of
48. 1:36my main sauces. And I'll also get of
49. 1:38course canned beans, butter beans, black
50. 1:41beans, chickpeas, and then grains like
51. 1:44quinoa, some red split lentils, poi
52. 1:46lentils. You can get those packets which
53. 1:48you can just throw into things like
54. 1:49pastas, all those dishes like chilies,
55. 1:52even lasagna. So, you know, in your
56. 1:54tomato sauce, you can chuck in po
57. 1:56lentils. So, the cooked pouch and you
58. 1:58can up your protein content by probably
59. 2:00about 20 g. So, those are my staples.
60. 2:02So, this is an easy ginger, miso, and
61. 2:05lime noodle salad jar. We're going to
62. 2:07start off by doing the dressing. Three
63. 2:09limes going in this and some ginger. Two
64. 2:12tablespoons of miso paste. That's about
65. 2:13a tablespoon. Okay. It's some sesame oil
66. 2:16and some olive oil as well. Bab, how's
67. 2:19that? Yep, that's perfect. Give it a
68. 2:21little taste. Yeah. Yeah. Go on.
69. 2:24Good dressing. That was good. Zingy.
70. 2:27Nice. And then it goes the noodles.
71. 2:29Broccoli goes in. Yep. Um and then
72. 2:31little bits and bobs of this. So, when
73. 2:33does the tofu go in? Is that at the end?
74. 2:34Uh yeah. So, tofu goes in. If you want
75. 2:36to start cutting it up into little
76. 2:37cubes, some of that. And then we'll go
77. 2:38in with some more veg. Nice. So, we just
78. 2:41got some grated carrot, some radish,
79. 2:44some red cabbage, but I'm assuming
80. 2:46choose whatever veg you want. Like, if
81. 2:48you wanted some spring onions or spring
82. 2:50onions would go really well. I would
83. 2:51stick with slightly harder veg. It lasts
84. 2:54better in the fridge. It won't go soggy.
85. 2:57Also, this is why we're layering it
86. 2:58towards the top of the jar so it's not
87. 3:00at the bottom where Nobody likes a soggy
88. 3:03salad jar. And then we got some
89. 3:05sauerkraut. I just got right in there.
90. 3:07Yeah. Yeah. I always do this. Sorry, I'm
91. 3:10I'm revealing too much about my habits,
92. 3:12aren't I? I think that looks pretty
93. 3:14pretty identical to the picture. So,
94. 3:16this one is from my new cookbook, so is
95. 3:18my kitchen. It's designed to be an
96. 3:20onthe-go portable lunch type situation.
97. 3:22Um, it's actually called my favorite
98. 3:24sweet potato salad bowl. We've got all
99. 3:27the colors of the rainbow here. We've
100. 3:29got sweet potato, we've got delicious
101. 3:31yellow sweet corn, we got some pickled
102. 3:32red cabbage, black beans, and some
103. 3:35quinoa. And then here a block of tofu
104. 3:37which we're going to turn into like this
105. 3:38delicious spicy cheesy type situation.
106. 3:41And it's all going to go in that jar
107. 3:43which makes it so easy for you to just
108. 3:45screw it on, pop it in your bag, take it
109. 3:47to work. In this recipe, where are our
110. 3:50plant-based protein heroes coming from?
111. 3:52Got three different high protein sauces
112. 3:54here. We've got our tofu. So we've got
113. 3:56firm tofu here. Say around 16 g of
114. 3:59protein per 100 g in there. And that's
115. 4:01about a 250 g block, I believe, or 280
116. 4:04g. And then we've got quite a lot coming
117. 4:06from the black beans and then some from
118. 4:08the quinoa as well. But obviously these
119. 4:09are packaged up with fiber and
120. 4:12carbohydrates. So tell me what I need to
121. 4:13do to make the tofu. First we need a
122. 4:16little blender cup. Something like this.
123. 4:18And then we're just going to grab the
124. 4:20tofu. Really simple. Just kind of break
125. 4:22it in half. Stick it in there. Okay. All
126. 4:25of it. All of it. Okay. Yeah. So we've
127. 4:27also got nutritional yeast, which is a
128. 4:29great source of plant-based protein. is
129. 4:31around 50% protein, which is always
130. 4:33quite surprising to some people. Yeah,
131. 4:34it's always it's pretty phenomenal that,
132. 4:36isn't it, that it has that much protein,
133. 4:37but I guess the weight of it is not it's
134. 4:39not particularly heavy. It's also often
135. 4:41fortified with B12, which we need to be
136. 4:43supplementing with on a vegan or
137. 4:44plant-based diet. Just a little spludge
138. 4:46to help it blend. Okay. Okay.
139. 4:50You just give it a shake. I'll shake
140. 4:52I'll shake it. So, this is one of those
141. 4:54things where like Do you know what I do?
142. 4:56I actually shake the whole blender.
143. 4:58Okay. Yeah. Yeah. Yeah. Yeah. I do that
144. 5:00as well. I just don't want to do it in
145. 5:02front of you.
146. 5:04Love it. Nice. Is that the consistency
147. 5:07you want? So, should we try it? Just
148. 5:09sort of like hummus. Mhm. Let's give it
149. 5:11a go. That is really good. What I like
150. 5:14to do with sweet corn, heat it in a dry
151. 5:16panh and we fry it off until it's kind
152. 5:18of lightly charred and you'll hear it
153. 5:19popping. Okay. With just a little bit of
154. 5:21salt. D the kale. Mhm. I always massage
155. 5:23it with a bit of salt or olive oil olive
156. 5:26oil. Yeah. Yeah. I find that quite a lot
157. 5:29of kale. A great way to avoid wasting
158. 5:32the end of a bag of kale is to just do
159. 5:33this as soon as you get
160. 5:36it. And then you can kind of just take
161. 5:38it out and add it to salads uh as and
162. 5:40when you need it throughout the week.
163. 5:41And it's a great way of making sure you
164. 5:43get greens that are delicious that are
165. 5:45good for you and you don't waste any
166. 5:46food. Roasted sweet potato. Most
167. 5:49underageed snack. But what I do is dress
168. 5:51it in a little bit of like lime juice,
169. 5:53some chili. This is going to be
170. 5:55delicious cuz you get that sweet tart
171. 5:57sort of contrast with the heat as well.
172. 6:00So this is the cooked quinoa. Beautiful.
173. 6:04It's one of those novel suda grains
174. 6:06that's actually got all nine essential
175. 6:08amino acids. Again, it's contributing a
176. 6:10bit more protein to this meal. And
177. 6:12actually having the grain at the bottom
178. 6:14will soak up all that flavor where
179. 6:15you've usually got grains that are a
180. 6:17little bit dry or unseasoned. Actually,
181. 6:19I don't think we've seasoned this grain
182. 6:21at all. kind of don't need to because
183. 6:22all the flavors are going to sort of
184. 6:24seep down into it. I cook it in stock.
185. 6:27Oh, yeah.
186. 6:29And then we're going to go in with some
187. 6:30black beans.
188. 6:32Sweet potato. Oh, yeah.
189. 6:37Some beautiful things dripping. There we
190. 6:39go. So, that adds some more color. Look
191. 6:40at this color that we're building up
192. 6:41here. This is what it's all about. It's
193. 6:43a sweet potato rainbow salad. So, after
194. 6:45red pepper, we got the kale. Mhm. Little
195. 6:47bit of a handful of that. You're going
196. 6:48to have to push it down a little bit.
197. 6:51We did need a bigger jar. Yeah, I know.
198. 6:52It's all good. Yeah. And then to top it
199. 6:55off, we've got some of that red cabbage
200. 6:58and then some of that charred corn. That
201. 7:00charred corn. Amazing. RIP your pan.
202. 7:03It's all right. Pumpkin seeds. Yeah. So,
203. 7:06that's it. There we go. This is my
204. 7:08favorite sweet potato rainbow salad. 33
205. 7:11g of protein, 18 g of fiber, 12 plant
206. 7:13points. You want to be combining your
207. 7:15plant-based protein sources throughout
208. 7:16the day. If you can do it in one recipe,
209. 7:18amazing. But obviously for breakfast,
210. 7:20lunch, and dinner, you'll likely not be
211. 7:21eating exactly the same thing. So, you
212. 7:23will cover all those bases throughout
213. 7:24the day, and your body pulls all those
214. 7:26nine essential amino acids over the day,
215. 7:28and you'll make those full sets. Cheers.
216. 7:30Let's dive in.
217. 7:33M. That's so good. M I would definitely
218. 7:36have this at work, 100%. This is such a
219. 7:38good work meal. I forgot how good that
220. 7:40was. It's cheaper. It's delicious.
221. 7:42Packed full of
222. 7:44protein. It'll keep you powered the
223. 7:46entire day. I'm glad you like it. Oh, I
224. 7:48love it. So good. So good. Delicious. If
225. 7:51you're looking for more healthy high
226. 7:53protein recipes, check out the
227. 7:55collection of high protein recipes that
228. 7:56we've got on the Doctor's Cushion app.
229. 7:58You can find the link down below.