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Hi! Welcome to my Healthy Hunnies family.
My name is Healthy Emmie. I’ve been featured in Forbes, HuffPost, PopSugar, and more as the go-to nutritionist for plant-based weight loss. I’ve personally coached thousands of people. Combining the teachings of Dr. John McDougall’s Starch Solution, Dr. Joel Furhman’s Nutritarian Eat To Live Diet, Dr. Alan Goldhamer, Dr. Doug Lisle, Dr. Caldwell Esselstyn, T. Colin Campbell, Dr. Neal Barnard, Dr. Dean Ornish, Dr. Michael Greger and more… I’ve trademarked my Slim on Starch® system for weight loss and weight maintenance. I’ve received my certificate through the Institute of Integrative Nutrition which qualifies me to coach individuals. Each client in my Slim on Starch program works with me, as well as my carefully selected team of nutrition coaches who are registered dietitians in their personal practices. Each client also works with a carefully selected team of mindset coaches, whose personal practices stretch from therapists, trauma specialists, addiction specialists, psychologists, health coaches, doctors, personal trainers, and more. If you’re interested in working with me and my team, please visit https://healthyemmie.org/coaching. I look forward to helping you change your life. You deserve health and happiness.
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this plant-based meal has over 40 g of protein and this one has over 20 no protein powders no highly processed fake meats and no animal products let me show you exactly how we’re going to make them hello my Honeys if you are new here my name is Emmy I’m a nutritionist a weight loss specialist in the creator of the slim on starch program to learn more about that click the link in the down bar to learn how you can get Slim on starch with the help of me and perhaps even a mindset coach and a nutrition coach today we are going to be making two bowls from my healthy bowls cookbook so if you do enjoy this recipe make sure to check out the whole cookbook it’s linked Below My Tofu Teryaki Bowl it packs the protein baby not just from the tofu but also from the greens and this recipe is fantastic because it is so easy with the tofu you don’t have to be a chef at all it’s so basic to cook this tofu but this looks like it was from a restaurant so we’re going to start out with wild rice and I’ll put exact amounts up on the screen but please know that in the slimon starch program the way that we approach this is that you are going to honor and listen to your body’s hunger fullness cues and so long as you are eating real whole natural food your body has the nature given Universe given god-given ability however you think of it to be able to regulate how much food it actually needs there’s something called The Law of satiety which states that an animal in nature when given the diet that nature intended for it to eat is going to eat no more and no less than its body truly needs so let’s fill up on these foods to get things started here we are going to be starting out with some tofu this is the extra firm tofu I get this from Whole Foods and I really like extra firm tofu it’s the most substantial it has the best bite to it if you can’t find extra firm then firm is fine but any tofu brand will do this just happens to be the Whole Foods 365 brand just check the ingredients and make sure that it hasn’t already been marinated because then there’s probably sugar added and oil added to it so if we look at the ingredients here we see that the ingredients are water soybeans and magnesium chloride so this gets the seal of approval from me and if we look at the protein content for this one it looks as though there about 4 and 1/2 servings per container 10 G per serve meaning that this whole block of tofu is 45 g of protein so depending on how much you use if you eat half of it for example you can get up to 22 1/2 g of protein so I’m going to open this up and now we’re going to press the tofu and we’re going to press it in a very old school way so I’m just going to take a plate I’m going to lay down a napkin I’m going to put the tofu on top cuz I don’t have a tofu press I’m going to take another napkin another plate and I’m just going to press it down I’m just going to flip it over and do that again so pressing out as much of the water as we can so now I’m going to slice up this tofu and you can slice it into cubes or into strips I think that it I’m going to photograph this it photographs really nicely in strips so I’m going to cut it into strips now I’m going to take my marinade and this marinade is a half a cup of coconut aminos or liquid aminos or soy sauce 1 tbsp of maple syrup 1 teaspoon of rice vinegar 1 teaspoon of cornstarch and a half a teaspoon of fresh grated Ginger and I also threw some sesame seeds in there and you know ideally we would marinate this overnight it does not Cur C ly available to us and that’s okay doesn’t have to be perfect so pressing the tofu is what is going to allow it to absorb the marinade better if there’s a ton of water that’s still in the tofu then you know it’s it’s the flavor of water at the moment versus squeeze out all the water we make room we make room for flavor so like I said ideally you would let this bathe overnight so now I’m going to take a baking sheet with parchment paper the oven is preheated to 420 and I’m going to lay down my strips of tofu this is going to go into the oven I’m going to flip it at 10 minutes I’m actually going to keep the marinade because I’m going to use it in the bowl a little bit later I’ve got my wild rice My Tofu is done smells amazing all right and I’m going to save some of this tofu for another occasion okay so I’m going to take my broccoli I’m going to take the rest of the marinade that I had for the tofu and I’m going to give the broccoli a little bath here try to soak it as much as I can put it on the parchment paper oven is still at 425 so I’m going to bake it I’m realizing now I could have just done this all together Pro tip do it all together I got this really fun tool on Amazon you can cut things into ribbons and you can also cut them into little spirals so first let me just peel this carrot get the rough part off I’m always afraid I’m going to peel my skin off which reminds me my dad with tape measures he’s always because he’s you know he’s a dad so he’s always measuring tape measuring everything and he’ll go like this and he’ll close it up so quickly I’m always afraid that he’s going to cut himself on the edge that has anyway so you could certainly dice this put it into coins ribbon it spiralize it do whatever it is that you want to do that’s the fun part here but um I think I’m going to I’m going to shred it into little I’ll show you so it’s going to come off in little long shreds like this and I think that’s kind of the vibe because I have the long tofu pieces this is linked on my Amazon storefront by the way we’re going to take a handful of spinach we’ll just wait on that broccoli I guess I’m going to take the broccoli place it on now for garnish we’re going to take scallion also known as green onion we’re going to chop that on it’s garnishing your meals that really takes it to professional status where you’re like I made this like my chef when did that happen and then we are going to add in some sesame seeds this is another thing where you add it in you’re like I am the chef of the future as far as what I’m going to do for dressing I’m going to take the mar marinade the leftover marinade and that’s going to be in case I need a little bit more flavor you also could add avocado to this for some creaminess but there we have it I’m also going to be adding shredded cabbage you can use purple or green I have some green on hand We’ll add in some of that and then the last thing I’m going to do is I’m going to add on some grilled zucchini and summer squash you can steam it you can bake it when you grill it it gets this nice seared sort of taste to it which is very enjoyable and complement the Whole Bowl well if you are loving these recipes then you will love the recipe book that they come from which is the healthy bowls cookbook the healthy bowls cookbook who doesn’t love a bowl these are super simple recipes that don’t require a ton of cooking and allow you to put together gorgeous bowls that look like this one I’ll put some other ones up on the screen so if you love today’s recipes then get a copy of the healthy bowls cookbook it will be linked in the description this gorgeous Southwest Bowl has over 22 g of protein I absolutely love this meal my boyfriend just walked in he’s like that looks so good I love this meal for so many reasons first there’s absolutely nothing processed in this meal so we don’t need to have tofu in this meal we don’t need to have protein powder we don’t need to have these fake meat Replacements this is all whole real natural food that is going to be giving us this nice hit of of protein what I love about this as well is it’s great to bring on the go this isn’t something that you have to heat up it’s something that you could eat cold so you could bring this to work you could bring it in a lunchbox if you going to be out and about for the day and you need to bring your food with you or if you’re going on a picnic or you’re going hiking or camping this is a great thing to bring that you can just keep refrigerated you don’t need a microwave or if you work somewhere where you don’t have access to a microwave it’s a great it’s also great no matter what season you’re in so right now we’re finished up Spring and coming on to Summer and it’s great for summer because who doesn’t love corn in the summer who doesn’t love a cold meal in the summer but it’s also great for the winter time because it’s a nice hearty meal that you could have warm as well you could warm up the rice you could warm up the beans what I love about this meal too it requires no cooking you don’t have to cook anything this is a throw it all together meal and it’s super satisfying not only because you’re getting so many nutrients I mean look at this array of colors and vegetables and you can just see it’s bursting with vitamins minerals and nutrients but what I love as well is that you have the creamy factor from the avocado you have the crunch from the pumpkin seeds you have the hardiness from the rice you have the sweetness from the corn it’s going to hit all of those as we call them in the slimon starch program satisfaction factors so we are starting out with wild rice you can use any type of rice you could use a brown rice a black rice a short grain rice a long grain rice I really like wild rice for a reason similar to what I’m going to tell you about the next ingredient which is going to be beans Now the recipe calls for a four of a cup of kidney beans a/ four of a cup of black beans and a four of a cup of pinto beans but let me tell you about a little hack if you have a Whole Foods near you they have something called The Organic Bean Trio and the organic Bean Trio contains kidney beans black beans and pinto beans and why is this a hack because when it comes to gut health we really want to make sure that we are eating a diverse array of foods so instead of just buying a can of black beans buy yourself the bean Trio because now you’re getting three plants for the price of one and the bang for your buck in terms of how this is going to affect your gut health is tremendous because gut health is directly correlated to the diversity of whole plant Foods in your diet so I love this organic Bean Trio from Whole Foods and if you don’t have it no big deal just buy a can of black beans a can of pinto beans and a can of kidney beans and mix them all together make sure that you are rinsing your beans very well when you rinse beans you know how you see those bubbles come up it’s those bubbles that make you gassy so make sure that you rinse them until the bubbles go away if you really do have a lot of trouble with beans then I would encourage you even trying to cook the beans for a second time so put them on the stove and just heat them up to really help kill those lectins which can cause the bloating so I have my bowl of rice here and I’m going to add beans like I said the recipe does call for a/ four of a cup of black beans a four of a cup of pinto beans and a/4 a cup of kidney beans so I’m just going to add 34 of a cup of my mixture the next ingredient that we are going to be adding in is corn this is actually the fire roasted corn that is frozen from Whole Foods but if corn is in seasoned buy yourself corn on the cob boil it up and cut it right off frozen corn is great though you can even use canned corn what you do want to watch out for though is making sure that there isn’t any sugar added to the canned corn because sometimes they do that as if corn isn’t sweet enough so I’m just going to heat this up in the microwave I forgot to add as well that the beans were heated up in the microwave and I know that some people don’t like to use microwaves that’s totally fine you can heat everything up on the stove top so I’m going to add in the corn beus now I’m going to add in some avocado avocado will add a very nice creamy texture now if you are looking to release weight avocado is a little bit more calorically dense so pounding away the avocados if weight loss is your goal might prohibit you from oh this one is super creamy wow it might prohibit you from being able to reach those goals uh in a in a quick Manner and so what I would suggest if you really are trying to lock in weight loss to you know I’m going to use a half of of an avocado here but if you’re trying to release weight go for a fourth of an avocado because like I said it is more calorically dense and if you wanted to you could blend it with some white beans or you could blend it with some peas to help give it a little bit more bulk and stretch out that creaminess as much as possible so I’m going to dice mine up here I can’t get over how creamy this is all right there’s our Avocado now I’m going to add in Pico too picot too is such a hack I cannot even tell you this is what changes the game for rice and beans the ultimate hack is to if you are a a lazy gal a lazy guy a lazy honey and you you know you don’t feel too comfortable in the kitchen this right here this is going to change the game this is going to take you to topnotch Chef if you take rice and beans and Pico too bam it’s also it’s it’s the least talked about hack ever it’s such a hack because this is a great way to get in non-starchy vegetables too it’s a bunch of tomato onion Peppers you know it’s very low calorie and so it’s a great way to get in non-starchy vegetables and bulk up your meal so I’m going to add in Pico now I’m going to take a lime and what you want to do you want to roll the lime to get the juices flowing all right back to my lime I’m going to cut her open I’m going to squeeze out as much juice as possible the most common question we get on a plant-based diet is where do you get your protein but really the question should be where do you get your vitamin B12 if you are eating a plant-based diet it’s an absolute non-negotiable to supplement with vitamin B12 because you’re not going to be getting it from your food this is totally different than protein you have to supplement with this one unfortunately all the B12 you’re going to find on the market are disgusting so I created one for you that is clean premium ingredients no sugar no oil no GR stuff no Gunk just one ingredient B12 get it today okay and then to the lime juice I have added a little bit of cumin garlic powder and chili powder mix that up look at that gorgeous color from the chili powder add that on I’m going to add cilantro and for a crunch I’m going to add on some baby pumpkin seeds again these are going to be higher in fat so if you are being modest with your fat intake and not just fat you know fat is not a bad thing fat doesn’t make you fat in excess of calories is what makes you fat and fat is super calorically dense it’s 9 calories per gram versus carbohydrates and protein are four calories per gram meaning if you have 1 gram or make it 100 if you have 100 gam of carbohydrates that’s going to be 400 calories versus if you have 100 G of fat it’s going to be 900 calories meaning we’re going to have equal size portions of food but one’s going to be more calorically dense and it’s the one that’s high in fat but these are really high in protein too so uh exercise caution if you are looking to release weight but if you’re not looking to release weight then have a sprinkling of pumpkin seeds I actually am going to be strategic with how I place these because let me take a photo gorgeous voila Southwest bowl from the healthy bowls cookbook done gorgeous so easy if you made it to this point of the video I want you to tell me which one of these are you choosing are you choosing the Southwest bowl or the tofu Teriyaki Bowl leave a comment and let me know I’ll leave a comment too and let you know the next video that pops up on the screen is from my slimon starch client Stephanie who went from eating a super high animal-based protein diet and having kidney issues because of it and being overweight to eating exclusively plant protein watching her body heal and releasing weight effortlessly you’re going to love this video I love you Honeys and I’ll see you in my next one [Music]