In this video I'm going to give you Almost 50 different affordable sources Of vital protein Way Beyond meat fish Eggs and dairy with the price of meat Skyrocketing many of us are looking for Alternate sources of the vital Macronutrient protein most of the Sources I'm going to show you in this Video they can actually be stored in the Pantry with no electricity I'll also Show you three recipes which I'll add in The description section below along with Showing you how to cook these protein Packed Mills so you're definitely going To want to watch this one all the way Through beans Our plants contain protein and here I'm Going to list some of the big ones if The food has more protein in it than the Equivalent three ounces of steak more Than 21 grams per 3 ounces I'll put an Asterisk next to it Beans are often viewed as a primary Protein source and they're loaded with Protein as we'll see they're not a Complete protein though so they Shouldn't be the only source of protein On your menu when it comes to beans Three ounces of pinto beans have 23.4 Grams of protein kidney beans have 20 Grams azuki beans have 17 grams black Beans have 6 grams lima beans have 6.5 Grams and Great Northern beans have 7.2 Grams of protein legumes both peas and
Beans are legumes there are about 16 000 Types of beans and legumes grown all Over the world in different sizes shapes Colors and textures when it comes to Legumes three ounces of lupini beans Have 31 grams of protein soybeans have 31 grams lentils have 22 grams peanuts Have 22 grams chickpeas have 16.3 grams Green peas at 5 grams and lima beans Have 6.5 grams of protein Foreign Recipe Tabouli salad or tabbouleh is a simple Mediterranean salad a very fine chopped Vegetables lots of fresh parsley mint And bulgur wheat all tossed with lemon Juice and olive oil there are thousands Of variations and while I don't use Bulgur wheat I use amaranth and quinoa To make it a healthier protein pack Gluten-free salad At three ounces of quinoa and amaranth Adding the juice of a half lemon Top off with enough boiling water to Just cover the grains this will soften Them chop a handful or so of mint chop One or two bunches of parsley slice Diagonally then de-seed and finely cube A cucumber Cube one large tomato some People to seed them but I don't bother I Can't tell the difference in a salad Chop at least two scallions more if you Like a little more bite to the salad I'll also add about a dozen chopped
Black olives returning to my amaranth And quinoa it has absorbed almost all of The liquid cooked and softened up a bit To this I'm going to add one cup of Extra virgin olive oil then the juice of The other half of the lemon and one more You can pass on the second lemon if you Don't like it too lemony I find that the Lemon absorbers are right in and Incorporates pretty well to this you Will add all your chopped vegetables Then mix until all ingredients are fully Incorporated and mixed you're going to Want to refrigerate this overnight to Let the flavors come together and to let The grains continue to soften Surf chilled with crackers or pita bread And enjoy the whole salad has about 26 Grams of plant protein in it you could Throw in some lapini beans and give it An even bigger protein kick there's not Too many rules with tabbouleh Nuts here are some tree nuts with their Protein equivalents per three ounces Black walnuts have 20.4 grams of protein Almonds have 18.1 grams pistachios have 17.4 grams walnuts of 13 grams hazelnuts Have 12.9 grams Brazil nuts have 12 Grams Hickory nuts have 10.8 grams pine Nuts have 9.9 grams pilly nuts have 9 Grams and acorns have 6.9 grams of Protein Seeds seeds like nuts get touted as a Protein Powerhouse and they are with at
Least one ranking higher than a three Ounce steak here they are hemp Parts Have 26.4 grams of protein pumpkin seeds Have 19.8 grams sunflower seeds have 17.4 grams flax seeds have 15.6 grams Sesame seeds have 15 grams chia seeds at 14.1 grams and buckwheat has 11.4 grams Chili recipe I purposely picked recipes That have unlimited variations chili it Fits at Bill this is a protein and fiber Powerhouse that you can flavor and spice It up as you like I'm going to go light On the spice with this version chop and Saute one large onion three garlic Cloves and maybe a hot pepper and a Tablespoon of olive oil or the fat of Your choice to this add a few Tablespoons of tomato paste and stir a Little water if needed to keep the Contents from sticking to this I'm going To add three ounces each of black beans Lima beans white beans lentils and pinto Beans stir those in until all Ingredients are well incorporated as That cooks I'll add two large pinches of Sea salt after a few minutes I'll add 24 Ounces of chicken stock in 16 ounces of Water finally I'll add two tablespoons Of Taco mix chili powder in 1 4 Tablespoon of cumin as my seasonings on A stove top or fire you will bring this To a boil cover and then lower it to Simmer for a few hours until the beans Are soft adding water as needed in my
Pressure cooker I just set it on high For 30 minutes and that's it it this Makes about two to three quarts of chili That has about 66 grams of protein but I Wouldn't suggest you try and eat all That chili in just one sitting Pseudo cereals and Grains Some pseudo cereals and Grains have high Levels of oxalates in them and should be Cooked but the cooking process also Denatures approaching and destroys some Of the amino acids when it comes to Three ounces whole oats have 14.4 grams Of protein TEF has 12 grams spelled has 12 grams amaranth has 11.4 grams quinoa Has 10.8 grams Millet has 10 grams and Wheat flour has 9 grams of protein Oatmeal cookies this is my favorite Oatmeal cookie recipe cream together 3 4 Cups softened or melted butter with 1 Cup brown sugar and a half cup of white Sugar add four teaspoons of vanilla and Continue to mix until it's all Incorporated add two eggs and stir when It's all Incorporated add one teaspoon Baking powder 1 4 teaspoon of baking Soda and one and three-fourths cups All-purpose flour and 1 4 teaspoon of Salt mix until well Incorporated to this I'm going to add an ounce and a half Each of flax seeds and sesame seeds in One ounce of chia seeds but to make the Protein in those hard seeds more Bioavailable I'm going to pull some in
The blender mix until Incorporated I'm Also going to add three ounces of shaved Almonds if I only add two cups whole Oats and mix until almond greens were Incorporated roll these into one and a Half inch balls on a parchment paper Lined cookie sheet and allow an inch or Two between the cookies cook for 12 to 15 minutes in a 375 degree oven or 190 Celsius oven place on a wire rack to Cool These will make roughly two dozen Cookies the entire batch I estimate to Have about 114 grams of protein which is 4.75 grams per cookie Mushrooms and vegetables there's a lot Of foods that contain protein in small Amounts and I'm going to add mushrooms And vegetables here though they don't Contain a lot per ounce Oyster mushrooms have 2.7 grams of Protein broccoli is 2.4 grams spinach Has 2.4 grams shiitake has 1.8 grams and Morels have 1.8 grams of protein if you Want to stay in touch with a carnivore Side of yourself and our desperate for An abundant and replenishable protein Source there's a final category that I'm Going to include here that many will Find unappealing but it is a source bugs And worms most will find this Unappealing but it's worth mentioning so You know here's what three ounces of Insects equates to as a protein Source
Crickets have a whopping 48 grams of Protein worms have 20 grams beetles have 19 grams ants have 12 grams and meal Worms have 17 grams of protein I'm not Going to include any recipes for this But again I just wanted to bring this up So you know when it comes to protein Your body can't function properly for Very long without it while most organic Matter that we consume has protein and Some small amounts the quantity and our Body's ability to process and assimilate It can vary widely the Winter's here for Your pantry are pinto beans most of your Legumes lentils lupini beans peanuts and Soybeans finally a winner is hemp hearts Because they actually have more protein Than three ounces of steak believe it or Not many of your vegan powdered protein Mixes are hemp heart and soybean based Other Winters are sunflower amaranth and Buckwheat because they are complete Proteins in that they contain those nine Essential amino acids plus you can Easily grow them most tree nuts also Make my list if they grow in your area They don't have as much protein but they Store and transport well any of these Sources of protein that can be easily Dried and stored is really reason enough To get a wide array of them in your food Inventory all of them provide minerals Enzymes and vitamins that make them Great sources of nutrient operation
Beyond just being a protein Source don't Just stockpile food in your prepping Food Supplies make sure that you have The right nutrition to get you through Any disaster at the very least make sure That you have a protein powder that you Can use and rotate out so you're always Getting your minimum daily needs a final Warning though is that too much of Anything can be bad the same is true With protein you are better off getting A wide array of protein sources and Varied quantities then you are blasting Your body with a mega dose of protein I've heard of some athletes who have had Too much protein more than two grams per Kilogram of body weight per day the Result of that intake can have a Horrible impact on the body putting a Metabolic burden on the bones the Kidneys and the liver make protein a Part of the meal not the whole meal and Get what your body needs from multiple Sources hopefully this gave you enough Information to help you determine how to Put together complete protein sources That you don't have to refrigerate you Can actually store in a pantry for just Everyday living or for emergency if you Have any feedback any thoughts or any Questions feel free to post those in the Comments section below and as always Stay safe out there
