Shadowing Practice: HIGH PROTEIN RECIPES that ACTUALLY taste good (5 ingredient, quick + easy meals) - Learn English Speaking with Video
Choose a practice mode
Each mode opens a full-screen practice room.
312 sentences
If sentences are too short or too long, click Edit to adjust them.
1
hello hello guys today i'm gonna be sharing my favorite high protein recipes with you guys
2
because if i have one pet peeve in the kitchen it's
3
when people make healthy recipes but then they're like
4
so healthy you don't want to eat them
5
and they like taste healthy no no no no we do not do
6
that here i'm a foodie first okay health conscious is somewhere lower on my list
7
but foodie that's number one but i have been back in the gym recently
8
and i've been kind of focusing on fueling my body right
9
so i have been thinking about my protein a little bit more recently also my name is amber
10
if you don't know me i make a lot of cooking videos
11
but this one is going to be kind of health focused
12
which is different
13
but trust me these ones are actually like they will shock you how good they taste
14
so let's get straight into it let's grab our ingredients for
15
breakfast i also want to do a whole video on this one day
16
but i think the way that you grocery shop is really important
17
if i can say anything right now go to the grocery store
18
and see how much time you spend in the aisles versus the produce section and try and get that ratio up.
19
Just saying.
20
Anyways, our first meal of the day is only two ingredients.
21
Cottage cheese scrambled eggs.
22
It does not get better than this.
23
Okay, so for this recipe, I'm using cottage cheese from Good Culture.
24
This is their 4 % milk fat.
25
This is my favorite brand by far because the texture and flavor is just exactly what you want, and I am so excited to be partnering with Good Culture on this video.
26
They're a brand I use every day in the kitchen, and I also feel like they have kind of like a cult following because whenever I go to the grocery store, it is almost sold out every time.
27
If you're trying to get your protein up too and hit certain fitness goals and health goals, cottage cheese is so high in protein and it's so delicious that it makes it really easy to hit your protein goals.
28
One serving of this has 14 grams of protein and that's just from half a cup of cottage cheese, which is quite easy to eat.
29
I'll eat a half a cup of cottage cheese all day
30
and I feel like cottage cheese is just really having its moment right now.
31
And the real foodies know you gotta use good culture, yes.
32
I learned this recipe from my friend Allison
33
and it has really upgraded my breakfast to the next level
34
because i feel like scrambled eggs they're classic but
35
when you add the cottage cheese it makes it
36
so much more flavorful and filling and you get your protein up
37
so i've been making this all the time so yeah thank you
38
so much to good culture for partnering with me
39
if you guys want to check them out i'll have links down below highly recommend of course
40
so here we have our cottage cheese scrambled eggs
41
and you could eat it straight like this
42
or i like to plate it up with a little tomato with olive oil
43
and flaky salt just to add some freshness on the plate
44
and then i love doing a little side of toast with more cottage cheese and then my homemade blueberry jam.
45
But you can use any jam you like.
46
That way I get a little sweet and salty on the plate.
47
Oh my gosh, have you ever seen a plate look better than this?
48
I do not think so.
49
Let's get straight into it.
50
Oh my God, it's really, wow.
51
The first time I had this, my life was changed.
52
So you're welcome. So good.
53
I will never get sick of that.
54
They're so fluffy and it adds that cheesy flavor without being like too heavy.
55
And also what's crazy is that we used a half cup of cottage cheese
56
that has 14 grams of protein and then three eggs in total have 18 grams
57
so in total this has 32 grams of protein what
58
and it's so easy to eat like i feel like sometimes high protein meals are like choking it down
59
because it's like dry and chalky but this is delicious
60
and light and fluffy little tomato star then we have our sweet and savory toast
61
bruh blueberry jam specifically is so good on this like i don't even care
62
that this breakfast is healthy it just tastes
63
so good i'm gonna beast this and i'll see you guys for our next meal.
64
Feasted.
65
Next, we're going to be making a little sweet treat since I know you guys got a sweet tooth
66
and that's probably one of the main things that gets in the way of your like fitness goals, whatever, whatever.
67
So I'm going to show you guys a recipe that I learned a long time ago back when I was vegan.
68
And don't let that scare you.
69
Okay.
70
It's actually so good.
71
This is chickpea cookie dough.
72
Oh my God.
73
Guys, I know you want to click off the video so bad right now.
74
Don't do it.
75
Don't do it.
76
I'm telling you right now.
77
Don't do it because
78
if this was bad Would I still be eating it ten years later now that I'm not vegan anymore?
79
The answer is No, wait, what was the question?
80
Would I still be eating this?
81
Yes I would still be eating this chickpea cookie dough might sound daunting, but let me tell you I've fed this to boys I
82
don't know why I feel like that's a good judgment of whether
83
or not This is delicious because I feel like boys can be so picky because here's what I'll tell you Obviously, we all love eating raw cookie dough, but this one feels safer to eat because there's no raw eggs
84
so i can really indulge and be like yeah i'm not gonna die from eating this
85
and there's only four ingredients and it's high in protein
86
so here we have our little chickpeas i'm gonna strain
87
and rinse these really quick
88
and with beans you always want to rinse them until there's no more foam on them
89
because if you leave all that foamy stuff on there that's what happens in your belly
90
and then that's why you get gassy from eating beans
91
because you didn't rinse them properly so there you go little life hack
92
so we've got one can of chickpeas in the bowl
93
and like i said i was vegan back in a day for I think literally six
94
or seven years from the time I was 13 to like 19 which are basically like all my developmental years.
95
I've talked about this before more in depth in another video
96
but as you could maybe guess from that my relationship with food when I was a teenager was kind of tumultuous.
97
Some might even say disordered and I think there's nothing wrong with being vegan
98
but for me personally it was rooted in something a little bit toxic for me?
99
Like I was doing it as a way to try and you guys can probably guess, but along with other things, I did care about the animals.
100
Don't get it twisted.
101
Now that I'm older and I can look back on my relationship with food, what I can really appreciate about food now is that it is one of the great joys of life.
102
Like who am I to punish myself when I could just be enjoying life?
103
Like at the end of the day, it's a way to connect with people.
104
It's just something thrilling to indulge in sometimes.
105
Also at the end of the day, food is just food.
106
It should not be a punishment.
107
It should not determine like your worth as a person.
108
It's just to give you energy.
109
On top of that, it can also taste amazing.
110
So I've always been quite the foodie
111
and being vegan did make me even more of a foodie in a way
112
because I had to cook for myself so much since especially back in the day, it was a lot easier to cook your own vegan food than go out to a restaurant and expect to find it.
113
So I was in the kitchen and I had to try a lot of new recipes and I learned a lot.
114
And this is one of the recipes that actually has stuck with me until now because it was surprisingly so good.
115
And at face value, this could seem like a restrictive destructive like weird recipe
116
but I promise this is not even a diet recipe.
117
This is literally just something I enjoy eating and oh I should I just start cooking.
118
I'm gonna start mashing these up with a fork
119
and what's funny about this recipe is
120
that I always make it saying I'm like meal prepping it for the week
121
but then I make it and I end up eating the whole thing in one sitting.
122
It's just so easy to eat.
123
You really won't get it until you eat it because it sounds
124
so weird on paper but once you try it it is unbelievable
125
and there's no cooking here because the can of chickpeas does all the work.
126
And you could like blend these or put these in a food processor, but I've always just done it with a fork.
127
So not only is this high in protein, but it's also high in fiber, gluten -free.
128
It's everything, bro.
129
Now our chickpeas have been mashed.
130
And now I don't really have measurements for this, but we're going to add in a heaping spoonful of peanut butter.
131
This is kind of to bind everything together and make it creamier.
132
And then it's also more protein because peanut butter.
133
Oh, and I forgot a little splash of water because otherwise it's really clumpy and I want it to be more smooth.
134
Then my sweetener of choice is maple syrup.
135
You can also just use white sugar or brown sugar or agave would be good too, but I love the flavor of maple.
136
I need more maple.
137
This is cookie dough after all, so do not be shy.
138
And then finally, our chocolate chips.
139
These are mini.
140
I would not use full -size chocolate chips here because they are just too hard to bite through.
141
So the minis are perfect.
142
Oh my gosh.
143
And actually, the best way to eat this is you put this in the fridge for like an hour.
144
I don't know why it tastes so much better cold.
145
Cookie dough.
146
I added a little too much water this time.
147
My bad, but let's see.
148
I surprise myself every day.
149
This really does satisfy that cookie dough craving, and the best part is that I can eat this whole bowl and feel amazing afterwards, whereas with like real cookie dough, I probably don't want to eat the whole block.
150
It's like a perfect little snack.
151
I know you guys are not gonna believe me with this, and that's why you have to try it.
152
You probably have these ingredients at home.
153
Just put them together, and then come back here and comment and tell me what you think.
154
And if you think it's gross, I will actually be shocked because I think there's no way.
155
And yeah, I guess just as a little reminder, because I'm sure those of you who clicked on this video looking for high protein recipes, healthy recipes, all that type of stuff, just remember to be gentle with yourself.
156
Enjoy your food.
157
And honestly, look in the mirror less, period.
158
Be grateful for what your body does for you.
159
Just enjoy your life.
160
Eat some chickpea cookie dough. Be crazy.
161
I eat this in addition to regular cookie dough.
162
I guess I'm 24 now, which is still very young
163
but I'm very grateful to have built up my relationship with food to be something that's really passionate
164
and fun and filled with joy and whimsy.
165
I love trying new recipes so on that note let's try the next one.
166
Okay this next recipe is for the degenerates.
167
Those of you who don't want to turn on your stove, don't want to do any chopping, this is about as easy as it gets.
168
So is obviously like pure protein and it can be prepared in
169
so many different ways so this is definitely the easiest way to make it
170
and the way i eat it most often we're making cold
171
tofu first i got to give you a little lesson on
172
tofu there are many types of tofu you can buy in
173
your grocery store you'll probably see silken soft medium firm
174
and extra firm and when you're cooking tofu you almost always want to buy firm tofu
175
because it has more texture and bite
176
but for this recipe we're eating the tofu uncooked and
177
so we want to get silken
178
or soft tofu this has an almost custard like texture almost
179
like an unflavored pudding you can eat it straight out the container this is really popular in chinese cuisine
180
but first i'm going to show you my kind of korean style version of it
181
which is how i normally eat it
182
so i'm going to save this for the chinese style one
183
and for the korean one i'm using this little tube of
184
tofu these are exactly the same type of tofu just in
185
different shapes opening these is always kind of a gamble there's a line right here
186
and you're just going to stab into it and cut along the line
187
and there's our tofu you'll see it's like a custard texture in there
188
and then this just goes straight in our bowl i eat this whole tube in one sitting
189
and it's 14 grams of protein so there you go
190
and then this sauce is basically like the same marinade you'd use for bulgogi.
191
So starting with soy sauce, agave or any sweetener, garlic powder, sesame oil, sesame seeds, some green onion if you have them, but this is optional if you don't want to slice up literally anything, and a pinch of salt.
192
And then you could eat it right like this, but I like to microwave it for like two minutes.
193
You guys saw that literally took like 30 seconds to put together.
194
The tofu absorbs all that good flavor and it's so soft and creamy.
195
What I also love about this is you don't have to chew at all might be kind of weird
196
But I love foods where you don't have to chew like oatmeal
197
or a smoothie I'm literally too lazy to chew sometimes So I feel like if you're not asian, you might not know about this, but you gotta get on it I grew up with my mom making this for me
198
But it also really brings me back to exam season in college
199
because when I was too busy to cook
200
or like actually eat anything I would just throw this in the microwave
201
and that was my life And even though I was
202
so stressed out while eating this I still have no bad memories of this
203
because it was always delicious Like this is a struggle meal
204
that I will not complain about eating It's so warm and comforting.
205
Okay, that was fire.
206
So that's how I normally make it for myself.
207
I've also seen that like the Chinese version of this is more popular, I think.
208
And I've never made it like this.
209
So we're gonna try out the most popular recipe of this, I guess, which I find normally starts with this block of tofu.
210
I'm gonna pour out the liquid.
211
So here we have our block of tofu and a bowl or plate.
212
And we're gonna, oh, dang it.
213
That looks pretty good.
214
Then we're gonna mince one clove of garlic.
215
You wanna get this as fine as possible so you're not biting into any big chunks brown sugar, green onion, soy sauce, sesame oil, some chili crisp, and some sesame seeds.
216
And that's it.
217
This looks beautiful.
218
I love the cube.
219
And then with this recipe, they always eat it cold.
220
So we're just going straight in.
221
Oh, you know what I could have done?
222
I should have used my knife to make a grid pattern on the top
223
so that the sauces like seep into the tofu.
224
I'll grab some over here, whatever, whatever.
225
Cheers.
226
Oh, oh, that's so different.
227
Eating it cold is a whole new experience. So refreshing.
228
This in the summer would hit.
229
And also specifically, the brown sugar mixed with the chili oil really tastes good.
230
Like it might not look like much is going on here, but there is a lot.
231
This whole thing can be eaten in one sitting and the entire block of tofu has 30 grams of protein.
232
This is really good.
233
The chili oil.
234
It brings so much life to the dish.
235
Like I'm definitely gonna make this version again, especially on like a really hot day.
236
Whoa, that's good.
237
I'm so happy I tried this recipe and now you guys know it too.
238
Delish.
239
Okay, next up we have a little two -for -one recipe
240
because we're making oven roasted chicken thighs with a green goddess sauce.
241
Ooh, I could drink this by the spoonful.
242
So I just whipped this up a second ago. Can I try?
243
This looks really good So fire Wait, this is like the best sauce ever This is going to be really good with the tortilla chip.
244
This elantro and like the lemon tastes so good.
245
Thank you.
246
You've got it done yourself.
247
And this is really a multi -purpose sauce slash dip.
248
Like you can use this with veggies, pita chips, regular chips, drizzle on some chicken, put it on a sandwich.
249
This can really work with anything.
250
So now we're going to get started on my chicken.
251
Obviously these are a very straightforward source of protein.
252
I always try and get my chicken thighs bone in and skin on just for some extra flavor.
253
These are really easy in the oven or on the stove.
254
I think today I'm going to do a little cast iron sear on them.
255
You can season really however you like but I keep it pretty simple.
256
Just salt, pepper, and garlic powder.
257
You know I am all for throwing whatever you want on there.
258
I just know I'm gonna put the sauce on it and other stuff so I'm keeping it chill.
259
I have my cast iron pan heating up in the back but you can use whatever pan you like.
260
Throw it in the oven.
261
Whatever.
262
Just cook your chicken
263
and with chicken you don't really want to give it a super hard sear
264
because then the outside will be cooked while the inside is raw.
265
So I'm keeping it more towards low to medium
266
and really letting it sit there for a
267
while especially skin side down to render out all that fat and get a really crispy skin on the bottom.
268
And while those are cooking in the back, we're going to get started on a little mixed veg, kind of chopped salad salsa type of thing.
269
look at these plates oh my gosh here we have our roasted chicken with a little mediterranean style salad
270
and bread i'm gonna hit all this with one last squeeze of lemon
271
and flaky salt do you hear
272
that crispy chicken skin i'm gonna start with the chicken and a bit of that sauce cheers
273
bro i should start a restaurant i'm too good at this literally the chicken with this sauce is actually
274
so crazy can you also believe how easy this was to make whoa
275
and it's so beautiful because it's so vibrant and green but literally takes like five minutes to make
276
i'm a beast i'm a beast so i almost feel bad posting this
277
because you guys can't taste these flavors right now sorry y 'all But I did just give you the recipe, so now you can make it with me.
278
I could drink this sauce.
279
I wish my mom was here.
280
I feel like she would love this.
281
Dare I say this is the best recipe of the video?
282
I think I do dare.
283
I feel like I've actually never felt this proud in the kitchen.
284
Absolutely spot on.
285
Nailed the cook on the chicken.
286
That's my Gordon Ramsay.
287
The little salad is so good too.
288
This would be a great beach dinner.
289
Like if you're on a beach vacation and you can grill in your backyard.
290
Make this sauce.
291
Make the little salad with it.
292
It's crazy.
293
Oh my god.
294
I have done it again.
295
I'm literally built different.
296
I'm sorry guys.
297
Oh one day I'll make a cookbook and it's gonna go crazy.
298
Let me tell you that.
299
Well I hope you guys try out some of these recipes.
300
Not to pat myself on the back but they are very delicious.
301
Yes indeed.
302
The flavors are off the charts.
303
Seriously.
304
And the freaking protein is nuts.
305
The protein is nuts. So delicious.
306
Helps you keep on track with your gains.
307
All are really all of them are really easy to make and they all taste so different.
308
They all have something different to offer.
309
So yes let me know if you want more videos like this because I definitely have more recipes like these.
310
Yeah, thank you guys so much for watching.
311
I love you all.
312
Bye!
Download App
Everything you need to speak fluently
AI PronunciationScore every sentence
IPA PracticeMaster every sound
VocabularyBuild your word bank
Vocab GameLearn while playing
Same Channel
FOR YOU
Recommend Video
B21
166 sentences
The Easiest Way to Hit 150g Protein in Just 1500 Calories
Daily ConversationWorking Adults
B21
578 sentences
Nasty Cooking
Daily ConversationWorking Adults
B23
151 sentences
SLEEP BETTER with these evening snacks 😴
Daily ConversationUniversity StudentsWorking Adults
B21
92 sentences
How To *PHYSICALLY* Glow Up 2024 | (beauty, health, & wellness)
Daily ConversationWorking Adults
B21
387 sentences
a (chatty) wellness week in my life: new recipes, exercise routine, mental wellness & more
Daily ConversationWorking Adults
B21
417 sentences
ONLY eating at KOREAN CONVENIENCE STORES for 24 hours!
Daily ConversationWorking Adults
B21
292 sentences
The Food Haul That Boosts Testosterone Naturally (7 Foods)
Daily ConversationWorking Adults
B21
285 sentences
How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)
Daily ConversationWorking Adults
C11
155 sentences
Is Cottage Cheese a GREAT Source of Protein?
Daily ConversationWorking Adults
B21
109 sentences
VEGAN SCHOOL LUNCH IDEAS » healthy + easy (bento box)
Daily ConversationWorking Adults
B22
234 sentences
It’s Boring, But it Transforms Your Physique
Daily ConversationWorking Adults
B13
305 sentences
EASY Recipes For The Week Anyone Can Make!
Daily ConversationWorking Adults
Vocabulary and speaking notes for this lesson
This speaking lesson is built on the video “HIGH PROTEIN RECIPES that ACTUALLY taste good”. The speaker keeps coming back to these words: recipe, protein, eat, tofu. This video has 312 sentences and 3638 words to shadow. The speech runs for 15:56. The speaker talks fast, about 228 words per minute, so expect linked and reduced sounds. 82% of the words are among the 3,000 most common in English; the rest is worth studying before you start.
Key vocabulary in this video
15 words from the video worth learning, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| recipe noun | /ˈɹɛs.ɪ.pi/ | Any set of instructions for preparing a mixture of ingredients. |
| cottage noun | /ˈkɒt.ɪd͡ʒ/ | A small house. |
| cookie noun | /ˈkʊki/ | A small, flat, baked good which is either crisp or soft but firm. |
| dough noun | /doʊ/ | A thick, malleable substance made by mixing flour with other ingredients such as water, eggs, or butter, that is made into a particular form and then baked. |
| flavor noun | /ˈfleɪvə/ | The quality produced by the sensation of taste or, especially, of taste and smell in combined effect. |
| delicious adjective | /dɪˈlɪ.ʃəs/ | Pleasing to the sense of taste; tasty. |
| vegan noun | /ˈviːɡən/ | A person who does not eat, drink or otherwise consume any animal products |
| gram noun | /ˈɡɹæm/ | A unit of mass equal to one-thousandth of a kilogram. Symbol: g. |
| meal noun | /ˈmiːl/ | Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity. |
| chip noun | /t͡ʃɪp/ | A small piece broken from a larger piece of solid material. |
| salad noun | /ˈsæl.əd/ | A food consisting principally of raw vegetables (especially greens, e.g. lettuce), other savoury ingredients (typically cooked), fruit, or confectionary; often… |
| grocery noun | /ˈɡɹəʊ.s(ə.)ɹi/ | Retail foodstuffs and other household supplies. |
| texture noun | /ˈtɛkst͡ʃə(ɹ)/ | The feel or shape of a surface or substance; the smoothness, roughness, softness, etc. of something. |
| ingredient noun | /ɪnˈɡɹiːdi.ənt/ | One of the substances present in a mixture, especially food. |
| bite verb | /baɪt/ | To cut into something by clamping the teeth. |
Phrasal verbs you will hear
| Word | Meaning |
|---|---|
| try out verb | To test (something) to see how it works or whether it is suitable. |
| build up verb | To erect; to construct. |
| come back verb | To return to a place. |
| cut along verb | To depart for another place; make a move; set off. |
| end up verb | To bring to a conclusion. |
| put together verb | To assemble, construct, build, or formulate. |
| sold out adjective | Completely sold; of which no more is in stock. |
| stress out verb | To become stressed. |
Sentences worth repeating
Short, complete lines from the video that you can reuse in everyday conversation:
- Let's get straight into it.
- I'm telling you right now.
- Would I still be eating this?
- It's just to give you energy.
- My bad, but let's see.
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Conditional sentences if + clause, will/would + verb — a condition and its result | if this was bad Would I · if you think it's gross, I will actually |
| Present perfect continuous have/has been + -ing — an action that started earlier and is still going on | have been thinking · i've been making |
| Present perfect have/has + past participle — a past action that still matters now | have been · i've been · has really upgraded |
| Passive voice be + past participle — the focus is on what happens, not who does it | was changed · was rooted · have been mashed |
Pronunciation to watch
The speaker uses 114 contractions and reduced forms, such as I'm, don't, gonna. Say them the short way, as you hear them.
- The “th” sounds: thigh /θaɪ/, smooth /smuːð/, tooth /tuθ/, thrill /θɹɪl/
- The “sh” and “zh” sounds: delicious /dɪˈlɪ.ʃəs/, gosh /ɡɑːʃ/, shock /ʃɔk/, establishment /ɪˈstæb.lɪʃ.mənt/, vacation /veɪˈkeɪ.ʃən/
- Long words — get the stress right: ingredient /ɪnˈɡɹiːdi.ənt/, establishment /ɪˈstæb.lɪʃ.mənt/, examination /ɪɡˌzæm.ɪˈneɪ.ʃən/, surprisingly /səˈpɹaɪzɪŋli/, unbelievable /ˌʌnbɪˈliːvəbl̩/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
- Record yourself and compare with the original, paying attention to words like recipe, cottage, cookie.
What is the Shadowing Technique?
Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.