Prática de Shadowing: High protein vegan breakfasts » FREE printable guide 💪 - Aprenda a falar inglês com vídeo

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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 really.

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 going to link that for you below, but for now

Let's delve into these recipes

You know it's gonna 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 gonna 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 going to blend this all up until it's smooth.

And to a large bowl, we're going to add three and a half cups of spelt flour.

Spilled flour has more protein and more fiber than regular all -purpose flour, which is great.

Then we're gonna be adding in two teaspoons of baking powder, a teaspoon each of baking soda and ground cinnamon, and a quarter teaspoon of salt.

Then we're gonna mix everything together.

Once we're done, we can create a little well in the center of it.

We're gonna pour our liquid mixture into the well.

Then we're gonna mix this again until it's just combined, but be careful not to overmix.

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 going to 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.

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 stored in the fridge

or freezer and just reheat it whenever you're ready to enjoy it

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 to 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 gonna 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 gonna be adding in.

So we're gonna add one

and a half cups of these beans to a small food processor along with one

and a half tablespoons of chipotle adoba 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 going to 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.

So next time you're at the 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 going to add some sliced creamy avocado on top of that.

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 leeks by cutting off both the roots 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 gonna cut the leeks in half lengthwise.

We're gonna wash in between the layers to make sure we remove any sand that might be in there.

And then we're gonna thinly slice the leeks.

We're also gonna chop up an onion and we'll mince three cloves of garlic.

Then to a large pan on high heat, we're gonna add some oil and when it's hot we're gonna 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 gonna 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.

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I almost feel like Popeye slicing into all of it.

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But spinach is a relatively good protein source, especially when you eat this much of it.

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But it also reduces a lot in volume once it's cooked, so you'll hardly even notice.

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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 this spinach.

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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,

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and an optional half of a crushed vegetable bouillon cube.

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We can then cook this for about two to three minutes.

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So just a heads up, if the mixture is too wet, the inside of the tart can actually become soggy.

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So what we want to do is cook off as much moisture that's in the pan as possible.

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So like this, for example, is still too wet.

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See how you can see these like these lines of water and moisture?

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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.

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Now we can prepare our tart pan.

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We're first going to grease it up with a little bit of oil

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and then we're going to lay some puff pastry dough on top of it.

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Once it's been pressed down along the bottom and up along the sides,

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we're going to use a fork to poke holes in the bottom of the dough

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and then we're going to sprinkle a tablespoon of breadcrumbs along the base.

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This is to help soak up any liquid that might seep out while the tart is baking.

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So for this recipe we're going to be using 650 grams of extra firm tofu

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and this is the main protein source for this recipe.

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But we want to make sure that it's drained and pressed well.

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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.

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You don't need like a fancy tofu press if you don't have one.

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Just squeeze it really hard with your hands and don't worry if it crumbles either, it's going to get blended anyway.

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We'll add this drained tofu to a food processor along with three tablespoons of fresh lemon juice

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and a quarter of a cup of nutritional yeast flakes.

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Just a heads up, the nutritional yeast that we're using is the flaked kind,

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which is a bit more light and airy than the powdered nutritional yeast.

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So just keep that in mind, if you're using the powdered kind, I'd maybe consider adding a little bit less.

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And fun fact, nutritional yeast is actually a pretty good source of protein.

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It's not a whole lot, but you're going to see that all these little bits,

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they actually tend to add up really quickly and contributing to our overall protein intake.

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Then we're going to add a tablespoon of cornstarch, a teaspoon each of golden Dijon mustard and golden turmeric for its beautiful color

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and finally half of a teaspoon of kalanamak salt.

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Kalanamak salt is my favorite discovery of last year it's also known as black salt

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and it's often used in South Asian cuisine

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so you might be able to find it at your local Asian supermarket

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but it has this very characteristic egg -like smell and flavor

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and that comes from the sulfur compounds that are just naturally in it

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so it works perfectly in a vegan quiche recipe like this one.

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Now we can pop on the lid and blend this up until it's completely smooth.

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Whenever you're ready we can transfer this tofu mixture into the pan

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that has the spinach and then we're just gonna mix this all together.

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Once you're done with that we can then transfer this mixture to the prepared tart pan.

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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.

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It just makes it look so cute but it also gives it a lovely flavor.

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Finally we can roll over any excess pastry dough around the rim to create a crust

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and then we're gonna bake this tart on the center rack of a preheated oven at 390 Fahrenheit

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or 200 Celsius for about 35 to 40 minutes

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or until the crust is slightly golden and the top is firm to the touch.

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Now this is really important

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you want to let the quiche cool off for at least 10 minutes before you slice into it.

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This is going to give it some time just to firm up so that you cut into it more cleanly.

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This tart makes roughly four servings so you can enjoy it with your whole family

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or you can pack it up and you can even enjoy it for lunch

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or dinner if you'd like and if you can handle some spice in the morning.

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I actually really like to enjoy this with some hot sauce.

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And now you have three brand new high -protein breakfast recipes to add to your arsenal.

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The full breakdown to the recipes are in the description box, and that's also where you're going to get your free PDF.

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Thanks so much for hanging with us today.

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Really appreciate it.

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Pick Up Limes signing off, and we'll see you in the next video.

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Alex, look at me.

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Look at me how am I gonna film?

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Oh my gosh

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Okay, how's my makeup?

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Totally missing it went off my arm

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Nope, why aren't you working?

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Hold on again actually often used in one more and used in this

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Vocabulário e dicas de fala para esta lição

Esta aula de conversação usa o vídeo “High protein vegan breakfasts » FREE printable guide 💪”. As palavras que mais se repetem: protein, add, recipe, teaspoon, pan. Este vídeo tem 169 frases e 2346 palavras para praticar shadowing. A fala dura 10:40. O falante fala rápido, cerca de 220 palavras por minuto, então espere sons ligados e reduzidos. Apenas 79% das palavras estão entre as 3.000 mais comuns do inglês, por isso o vocabulário é exigente.

Vocabulário principal deste vídeo

15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:

Palavra	Pronúncia	Significado
slice substantivo	/slaɪs/	fatia
powder substantivo	/ˈpaʊ.dɚ/	pó
mixture substantivo	/ˈmɪkst͡ʃɚ/	mistura, misturação
bean substantivo	/ˈbi(ː)n/	feijão
toast substantivo	/toʊst/	torrada
blend verbo	/blɛnd/	misturar
yeast substantivo	/jist/	fermento, levedura
nutritional adjetivo	/njuːˈtɹɪʃ.ə.nəl/	nutricional
smooth adjetivo	/smuːð/	suave
flavor substantivo	/ˈfleɪvə/	sabor, gosto
bake verbo	/beɪk/	assar
onion substantivo	/ˈʌn.jən/	cebola
maple substantivo	/ˈmeɪpl̩/	ácer, bordo
syrup substantivo	/ˈsɪɹ.əp/	xarope
corn substantivo	/ˈkɔːn/	cereal, grãos

Phrasal verbs que você vai ouvir

Palavra	Pronúncia	Significado
cut off verbo	/ˌkʌt ˈɔf/ [ˌkɐɾ ˈɔf]	recortar
go off verbo		explodir
pick up verbo		pegar
sign off verbo		desconectar, autorizar
turn off verbo		desligar, apagar

Frases que vale a pena repetir

Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:

Then we're gonna mix everything together.
We're gonna pour our liquid mixture into the well.
Then we're gonna cut the leeks in half lengthwise.
Look at me how am I gonna film?
Nope, why aren't you working?

Gramática neste vídeo

As estruturas que o falante mais usa, com as palavras exatas do vídeo:

Estrutura	No vídeo
Present perfect have/has + particípio passado — uma ação passada que ainda importa agora	we've written · it's been blended · have been stacked
Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa	flour, which is · yogurt, which is · seeds, which are
Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz	been blended · have been stacked · been pressed
Possibilidade com “might / may” might/may + verbo — algo possível, mas não certo	might share · might be · might seep

Pronúncia para ficar de olho

O falante usa 104 contrações e formas reduzidas, como we're, gonna, you're. Diga-as na forma curta, do jeito que você ouve.

Os sons de “th”: smooth /smuːð/, thin /ˈθɪn/, thick /θɪk/
Os sons de “sh” e “zh”: nutritional /njuːˈtɹɪʃ.ə.nəl/, optional /ˈɑp.ʃə.nəl/, delicious /dɪˈlɪ.ʃəs/, crush /kɹʌʃ/, gosh /ɡɑːʃ/
Palavras longas — acerte a sílaba tônica: nutritional /njuːˈtɹɪʃ.ə.nəl/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, ingredient /ɪnˈɡɹiːdi.ənt/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, ordinary /ˈɔɹdɪnɛɹi/

Sons difíceis para falantes de português:

Consoante final — sem acrescentar um “i” depois: toast /toʊst/, blend /blɛnd/, yeast /jist/, bake /beɪk/, syrup /ˈsɪɹ.əp/
/l/ final — a língua toca o céu da boca, não vira “u”: nutritional /njuːˈtɹɪʃ.ə.nəl/, meal /ˈmiːl/, arsenal /ˈɑːsənəl/, vegetable /ˈvɛd͡ʒ.tə.bəl/, optional /ˈɑp.ʃə.nəl/
/h/ — um sopro suave, diferente do “r”: preheat /pɹiːˈhiːt/, reheat /ɹiːˈhiːt/

Como praticar com este vídeo

Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
Grave a sua voz e compare com o original, prestando atenção a palavras como slice, powder, mixture.

O que é a Técnica de Shadowing?

Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.

Técnica de shadowing: leia o guia completo passo a passo →

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Vocabulário e dicas de fala para esta lição

Vocabulário principal deste vídeo

Phrasal verbs que você vai ouvir

Frases que vale a pena repetir

Gramática neste vídeo

Pronúncia para ficar de olho

Como praticar com este vídeo

O que é a Técnica de Shadowing?