oh hey there today we're making some classic breakfasts into protein-rich vegan recipes when robin was first transitioning into veganism he was worrying about whether or not he was getting enough protein some of you might share that sentiment so i thought before we delve into today's video let me just say that for most of us who are enjoying a variety of different plant-based foods it's actually pretty easy to get our protein requirements for the day so you don't need to be tracking your macros or taking anything like protein powders necessarily with that said i know some
people still really enjoy having some protein rich recipes in their arsenal and that's what today's video is about so we're going to be sharing three protein rich breakfast recipes in the video but if you do want to delve deeper and you want to learn more about what protein is and what your requirements are we have an uncomplicated article that we've written it links off to a whole bunch of evidence-based research in case you want to learn more plus there's a free downloadable pdf with a whole list of high-protein ingredients that you can enjoy every day
if you'd like to so i'm gonna link that for you below but for now let's delve into these recipes you know it's going to be a good day if it starts with pancakes and these aren't just ordinary pancakes because they're loaded with protein so the high protein ingredient in this recipe is silken tofu which is a very soft almost jello-like tofu and once it's been blended it's going to give the most smooth and silky consistency so we're gonna add a 300 gram block of this to a blender along with one and a half cups of
pea milk or you could use soy milk if you prefer pea milk and soy milk offer more protein per cup than any other plant-based milk as much as six to ten times more for example than almond or oat or rice milk then we're going to add in two tablespoons of maple syrup two teaspoons each of vanilla extract and fresh lemon juice or you could use vinegar and then we're just gonna blend this all up until it's smooth [Music] and to a large bowl we're going to add three and a half cups of spelt flour spelt
flour has more protein and more fiber than regular all-purpose flour which is great then we're going to be adding in 2 teaspoons of baking powder a teaspoon each of baking soda and ground cinnamon and a quarter teaspoon of salt then we're going to mix everything together once we're done we can create a little well in the center of it we're going to pour our liquid mixture into the well then we're gonna mix this again until it's just combined but be careful not to over mix if you find that the mixture is too thick you can
always add a small splash of plant milk to thin it out a bit then we're gonna heat up a non-stick crepe pan with just a little bit of oil we're going to scoop up about a quarter of a cup of the batter and then add it to the pan using the back of a spoon we're going to spread it out into a thin round pancake like shape just keep in mind these pancakes do rise quite a bit and then we're going to cook them for a couple of minutes on each side so once the bottom
is lightly golden we can flip it to cook on the other side [Music] once the pancakes have been stacked high we're going to top ours with some soy-based greek yogurt which is higher in protein than just like the regular coconut yogurt for example that we often use we're also going to add a sprinkle of roasted nuts and pumpkin seeds which are sources of protein as well and finally we're going to decorate them with some fresh fruits and of course you can drizzle on some maple syrup if you'd like i am canadian after all so i'm
not skipping on the maple syrup these pancakes are the perfect weekend breakfast to make and enjoy on the spot but you can also meal prep this recipe so you can make it ahead of time store it in the fridge or freezer and just reheat it whenever you're ready to enjoy it [Music] so a lot of us enjoy avocado toast for breakfast right but with this recipe we're gonna add a quick and super delicious bean spread to it that's gonna level up its protein content so the protein superstar in this recipe are cannellini beans but all
beans are awesome protein sources we're just going to be using these ones because they have a very subtle flavor and so they take on the flavors of all the other things we're going to be adding in so we're going to add one and a half cups of these beans to a small food processor along with one and a half tablespoons of chipotle adobo sauce a tablespoon of nutritional yeast a teaspoon of maple syrup and half of a teaspoon each of onion powder garlic powder salt and just a little bit of black pepper then we're gonna
just blend this up until it's nice and smooth and creamy you can always stop to scrape down the sides if you need to now you can toast your bread however you normally would but my favorite way lately is actually just to heat it up on the stove with just a touch of oil and then once it's kind of golden on both sides it's already done i love the taste and the crunch of toasting it this way some whole wheat breads and sprouted breads can offer a considerable amount of protein per slice and that can really
add up if you're having a few slices for your meal um so an extra grocery store if you want you can always check the labels of the different kinds of breads and see which one offers more protein per slice to the now empty pan we're going to add just a little bit of oil along with a cup of corn and then we're going to cook it stirring throughout for just a few minutes so that the corn becomes lightly golden brown now you're already ready to assemble your toast so you can layer on some chipotle bean
spread super thick we're gonna add some sliced creamy avocado on top of that and we can sprinkle on the corn and then finally some optional garnishes are some sliced green onions and some sesame seeds and some chili flakes i can't even begin to explain how much more enjoyable this is than just plain avocado toast which is saying a lot because avocado toast is already awesome and you can also enjoy it for lunch or dinner you don't have to necessarily only have it for breakfast but i definitely recommend trying it out especially because it takes just
a few minutes to whip up quiche is usually a high protein breakfast that's made with eggs but we're going to veganize it by making this incredible leek and spinach tofu quiche we'll first prepare two weeks by cutting off both the root and the overly fibrous green top these green tops you can definitely save for a homemade vegetable stock they make a great addition to them then we're going to cut the leeks in half lengthwise we're going to wash in between the layers to make sure we remove any sand that might be in there and then
we're going to thinly slice the leeks we're also going to chop up an onion and we'll mince three cloves of garlic then to a large pan on high heat we're going to add some oil and when it's hot we're going to add the leeks onion and garlic to it along with half of a teaspoon of salt just to help the veggies sweat we're then going to cook this for about seven minutes so while that's cooking away we're gonna coarsely chop five cups of spinach this looks like an absurd amount of spinach i almost feel like
popeye slicing into all of it but spinach is a relatively good protein source especially when you eat this much of it but it also reduces a lot in volume once it's cooked so you hardly even notice then when the leeks have softened and it looks like there's no more moisture left in the pan we're gonna add all of the spinach we're also gonna add in a teaspoon of dried thyme and a teaspoon of dried parsley and half of a teaspoon of black pepper and an optional half of a crushed vegetable bouillon cube we can then
cook this for about two to three minutes so just a heads up if the mixture is too wet the inside of the tart can actually become soggy so what we want to do is cook off as much moisture that's in the pan as possible so like this for example is still too wet see how you can see these like these lines of water and moisture so i'm going to just cook this off and once it's completely cooked off then i'm going to turn off the heat now we can prepare our tart pan we're first going
to grease it up with a little bit of oil and then we're going to lay some puff pastry dough on top of it once it's been pressed down along the bottom and up along the sides we're going to use a fork to poke holes in the bottom of the dough and then we're going to sprinkle a tablespoon of bread crumbs along the base this is to help soak up any liquid that might seep out while the tart is baking so for this recipe we're going to be using 650 grams of extra firm tofu and this
is the main protein source for this recipe but we want to make sure that it's drained and pressed well if the tofu is too wet again it's going to result in a quiche that's just a bit too soggy on the inside you don't need like a fancy tofu press if you don't have one just squeeze it really hard with your hands and don't worry if it crumbles either it's gonna get blended anyway we'll add the strained tofu to a food processor along with three tablespoons of fresh lemon juice and a quarter of a cup of
nutritional yeast flakes just a heads up the nutritional yeast that we're using is the flaked kind which is a bit more light and airy than the powdered nutritional yeast so just keep that in mind if you're using the powdered kinda maybe consider adding a little bit less and fun fact nutritional yeast is actually a pretty good source of protein it's not a whole lot but you're gonna see that all these little bits they actually tend to add up really quickly and contributing to our overall protein intake then we're going to add a tablespoon of corn
starch a teaspoon each of golden dijon mustard and golden turmeric for its beautiful color and finally half of a teaspoon of kalonamax salt kalana max salt is my favorite discovery of last year it's also known as black salt and it's often used in south asian cuisine so you might be able to find it at your local asian supermarket but it has this very characteristic egg like smell and flavor and that comes from the sulfur compounds that are just naturally in it so it works perfectly in a vegan quiche recipe like this one now we can
pop on the lid and blend this up until it's completely smooth whenever you're ready we can transfer this tofu mixture into the pan that has the spinach and then we're just going to mix this all together once you're done with that we can then transfer this mixture to the prepared tart pan once we've spread everything out as evenly as we can we can then place some cut cherry tomatoes cut side up on top of the tart it just makes it look so cute but it also gives it a lovely flavor finally we can roll over
any excess pastry dough around the rim to create a crust and then we're going to bake this tart on the center rack of a preheated oven at 390 fahrenheit or 200 celsius for about 35 to 40 minutes or until the crust is slightly golden and the top is firm to the touch now this is really important you want to let the quiche cool off for at least 10 minutes before you slice into it this is going to give it some time just to firm up so that you cut into it more cleanly this tart makes
roughly four servings so you can enjoy it with your whole family or you can pack it up and you can even enjoy it for lunch or dinner if you'd like and if you can handle some spice in the morning i actually really like to enjoy this with some hot sauce and now you have three brand new high protein breakfast recipes to add to your arsenal the full breakdown to the recipes are in the description box and that's also where you're going to get your free pdf thanks so much for hanging with us today really appreciate
it pick up limes signing off and we'll see you in the next video oh alex look at me look at me how am i going to feel oh my gosh okay how's my makeup totally messing around on my arm nope why aren't you working hold on again actually often used in one more and used
