 Hi, I'm chef Robin. Welcome to another hands in the kitchen workshop Today we're going to be discussing all about plant proteins We want to thank the Heinenberg senior community center for letting us use this lovely space and now we'll get started So plant proteins we're going to talk about why you might want to eat proteins why you need them Why you might be confused about a complete protein and an incomplete protein? What's essential what's non essential? We're going to shift into speaking about plant-based protein, and I'm going to talk about 10 that are at the top of the list for the amount of protein that they provide for you And then we're going to talk about how to tofu some people feel like tofu is very mysterious and Not really sure about where to go with it that are interested about learning how to use it So how to tofu we can talk a little bit about menu switching up some recipes Protein packages, and I hope you enjoy so thanks for coming. I really need to emphasize How the market is driven by health conscious food? You cannot go to a grocery store today Without having a natural food section in it without finding organic produce in it now Finding plant-based proteins right alongside with the hamburgers so really people want to have that option to eat healthy and grocery stores and markets are responding to that and Prices are coming down Accessibility is there and also oftentimes recipe cards are there or recipes are actually on the product for you to use So the mystification of how they eat healthier is slowly being kind of Taken out of our hands Because now when we go to our regular supermarket, there's products there that are educating us right there on the shelf So along with I was in the grocery store, and this was right by the cash register So it's not an unknown thing now plant-based foods plant forward diets Very much in the trend that's going to stay. It's not just a fad. It's a realistic Food movement so and today I'm going to learn all about it. So so Let's discuss why we need proteins in our diet at all if you think about the healthy plate now Which is the Determinant for how we eat instead of the food pyramid that used to be used in elementary school With a very little bit of grain and a very little bit of vegetable now the healthy plate is more than half Vegetables and fruit and your protein serving is four ounces of a recommended lean protein Just to give you an idea of what four ounces is it's about the size of the palm of your hand Okay, and a cup of whole grains. So this is a cup not very much so basically Americans are eating way too much food and Overdoing really It's not the issue of not getting enough protein. We have enough protein in our diet The issue is the source of the protein that we're getting so let's just talk a little bit about protein itself Protein is a micronutrient Just like fat is a nutrient just like carbohydrate is a nutrient. It's composed of amino acid chains Okay, now our body Is incredibly complex and needs 20 amino acids of those 20 We create 11 or modify cells to become amino acids so that's happening all the time in our body, but 9 to 10 other amino acids are considered essential and our body does not create those and we have to get those from food So how we get those it's very important and we need those for our protein intake if we don't get them We could be at risk of malnutrition. We could be at risk of our heart weakening Great issues of fatigue your hair breaking your nail splitting You know when you have a deficiency you're tired all the time So if we get the right amount of protein and good protein We're going to get great cell growth Our tissues are going to repair easily so if you get a cut or a scrape It doesn't take months for that to you know heal up. We're going to have good antibody production We're going to have muscle building and great immune response should we become ill with some sort of Virus or otherwise, I won't mention that one So it is essential that we have protein in our diet The important thing again that I want you to remember is the source of the protein is what we want to give attention to today so how much protein is There's a lot of different factors that contribute to how much protein you need your gender contributes to it your physical activity contributes to it even if your location if you're in the high Altitudes of Peru you might need more protein in your diet than say here in Vermont. So there's a lot of different things your Your health in general also contributes to how much protein you might need but There are qualifications that the Academy of Science has made Seven grams for each 20 pounds of body weight so When we think about calculating grams and where our proteins coming from and it's a big question mark Production or manufacturers of food sources want to help us out You cannot buy a product today that's not going to have a sticker on it that says what the ingredients are on That sticker it's going to tell you how many grams of protein what the serving size is Sometimes even how to use that protein so It's not all on us to try to figure out things you may need to have a magnifying glass to read those nutritional guides But the manufacturers are trying to help us out and they are legally responsible for putting that information on product So if you see product and you wonder how much does hummus give me as far as grams of protein It's going to tell you somewhere on this label. So If you're about a hundred and forty pounds and in good health, they're recommending about 50 grams a day As you go up in weight the recommendation goes up as well So when we eat foods for protein, we're also consuming different fats Sodium fiber nutrients, etc. So that's why the source is so important to us to be aware of You might eat that four ounce piece of sirloin Which actually most people are not eating four ounces. They're eating maybe even up to 12 ounces But every time you eat that sirloin You're also maybe gathering a large amount of protein gram wise But you're also taking in a fair amount of saturated fat You're also taking in a product. That's a little bit more difficult for our body to digest When you eat three strips of bacon, which who doesn't in Vermont, but that's nine grams of fat And of that nine grams of fat 3.8 grams are saturated so Saturated fats are not Specifically the healthiest fat for you to take in so you just want to be aware That even though you may be garnering a fair amount of protein through that meat product You're also getting with bacon 435 milligrams of sodium Daily your sodium intake is about 2,000 so if you're taking in a fifth of that at breakfast with three slices of bacon You're already like challenging your day with salt or sodium so and your body But if we look at a plant protein such as lentils If you eat a cup of lentils with your salad or just eat them as is 18 grams of protein 18 is I don't know roughly a little bit more than a quarter of 50 so You're a quarter there to your daily need and you're getting 15 grams of good fiber You're also getting zero grams of saturated fat And you're also getting zero grams of sodium unless you totally sauce it with salt. So clean product clean protein The source of protein rather the amount is what makes the difference for your health, okay? So just that's just something I really want to drive home and plus Lentils are so incredibly beautiful and diverse these are Among being lentil This is a yellow doll lentil This is called a French lentil. It's gray and green and they all cook incredibly easily They all can be used in soups stews I even have a suggestion for lentil meatballs So it's a great meat substitute and it's really easy to deal with All right, let's talk a little bit. I think we went over this it is good No Lentils do not expand like a pasta or a rice they do not Okay, I think we went over most of this Let's talk a little bit more about choosing those plant-based proteins and this kind of is just reaffirming what we spoke about before There's food safety concerns when you hear about the mega farm of cattle Or even go down 22a and I am not dissing dairy farmers at all But when you see the cows that stay in the barn, it's not the bucolic cow on the green hillside That's not where your milk is coming from your milk is coming from a cow that stays in a barn 24-7 gets milked lives there Poops there, you know, so it's it's a concern for people kind of ties into animal ethics It's the same thing with chicken and the egg mass production of food products you have to give those animals Antibiotics to keep them healthy because they're in closed spaces and they could get diseased very easily without antibiotics Sometimes they're given hormones for production of food so all of these things come through to us and Although our bodies are very adaptable The more that we eat that kind of food the more it's going to play an active role in our health You know, there's been studies that say Animal proteins can lead to blah blah blah blah blah and you're going to find those Hardcore people that won't touch an animal protein You're going to find those hardcore people that won't eat an egg unless it's free range cage free grass-fed All of it. I am more of the attitude to be a flexitarian and try to eat the rainbow and try to eat as healthly Lee as you can economic wise and Patience wise in the kitchen and time wise You have to be realistic for yourself but if you have health issues you might want to be aware of The other side of the world of proteins so not just all the time going down the red meat aisle so Plants are naturally less fat less calorie heart healthy digestible all of these and The environment too so there's a lot of talk about climate change There's a lot of talk about methane when you have those huge farms of cows like 22a or out in Montana or wherever they have Thousands of cows and a beef lot together That methane is creating Some change for our client that methane gas is given off by so many cows Many cows together If they are living their life just to be put on our plate, and yeah, I don't know You know, what do we we tossing up the environment for a steak? I don't I don't know so It's something to think about Also, let's just think about economics a lot of people are really put off by health food They think it's too expensive But I just wanted to illustrate for you One of my own This is my Achilles heel and I'm not promoting a product I'm not, you know, in fact, I usually get the smart food white cheddar popcorn That can cost up to four dollars a bag if this was on sale for two for five, which is still expensive for a snack 250 so 250 four dollars for a snack That's a lot for me to to you know put out in my budget But I can buy a bag of popcorn or Bag of microwaveable popcorn for under about two dollars and I can buy nutritional yeast Which is right here at the health food store I can buy as much as I want or as little as I want Add nutritional yeast to my popcorn and I'm gonna have samples for you guys to try and to me Cost comparison It's better for me to actually go with the cheaper popcorn that I pop and add nutritional yeast to it and enjoy it Then actually contributing to the bank of wise or smart food. So Just something to keep in mind Also again with economics your serving sizes don't have to be Quite so huge as we oftentimes put on our plate And we spoke about increased access We spoke about that market drive of people wanting to eat healthier and the grocery stores responding and the Manufacturers responding to that market drive and having available product for us. So Alright, so these are tin plant-based proteins. Let me come this way. Sorry That maybe you are familiar with maybe you're not we're gonna talk about them And then we're gonna talk about using them in menus The first one is say tan or what's commonly called wheat meat Personally this is not a favorite of mine because I stopped eating meat because I did not care for that texture But for people who like that texture and are reluctant to give up a meat Kind of enjoyable experience Satan is when you take flour and water and you need and need and need and pour off The starch of that flour and what you're left with is basically just the strands of gluten That come together in a brick form That doesn't sound very appetizing, but a lot of people are all about it This is what Satan will look like when you buy it. It looks like a meat product It's gonna slice like a meat product You can fry it like a meat product or put it in your lasagna like a meat product, but it's made from flour It's not healthy for people who have any gluten issues or celiac But for those people who want a real shot of a plant protein This is one that's going to be there for you. It also this has Recommendations on how to use the product Stores in the refrigerator after you've opened it up. It's not incredibly expensive compared to ground beef or sirloin steak So it is available in the soy family. Soy is a complete protein So soy has all of the essential amino acids that we need so Soy which when it's turned into tempeh or tofu or just edamame, which are the soy beans for snacking you can buy these in the freezer and roast them this roast them yourself or you can use them as a snack product and buy them already put together but Tofu comes packaged in water you drain the water off. I'm gonna do that later Slice it. You can marinate it. You can put it in the oven. I have some for you to taste and try Tofu is very adaptable to flavor because it is almost flavorless So whatever you wanted to use it in whatever kind of whether it was in a southwestern direction Or maybe a Thai direction or just good old American Flavor salt and pepper. It's going to absorb that flavor and transfer that flavor to your plate. So Tempeh is another product that's made from soybeans This has soybeans but also five different grains in it. So it's really healthy for you Tempeh is used similarly to tofu, but it has a thicker composition. I Just want to show you what it but it also can be Marinaded and then usually I'll get a ziploc bag Put as a really simple marinade together. Maybe tamari, sesame Maybe Balsamic vinegar and a little oil. It really is up to you and I'll cut strips Throw them in that ziploc bag toss them around. Maybe refrigerate them overnight. Maybe not Maybe I'll just use them in the next 40 minutes the longer of course with anything that's marinated the more flavor It will absorb but then I just pop it in the oven at the beginning of my meal prep and I'll flip it about halfway through a 20 minute cook time You have your protein. You can pair that with a rice. You can pair that with a quinoa If you pair it with quinoa you get a double shot because quinoa is a complete protein as well, so Mentals are really a star Mentals are really a nutritional powerhouse But all the beans chickpeas kidney beans pinto beans all of them have a protein component to them This might be where you've heard about complimentary proteins before These proteins are not complete and that they don't have all of the amino acids of those Essentials that we need but paired with another Vegetarian product like half the world does rice and beans corn and black beans It completes that protein Profile so that our body can use all of it It used to be thought that that had to happen at that meal But now we know that medically our liver and the rest of our digestion system can hold for 24 hours and release Products that we need so during a 24 hour prep during a 24 hour period Maybe you have your lentils at lunchtime. Maybe you have your rice at dinner They're going to combine up in your system and you're going to get that shot of complete protein So it doesn't have to be right there right then on that plate You do want to compliment you do want to make sure that you are if you are eating a Protein a plant protein that's not complete You do want to try and balance it out but also again It's not so much the amount or it's not so much to be Feverish about where your proteins are adding up to it's more important Where they're coming from so all right Peanuts and almonds are also star protein packages Peanuts are great. They also have good fat for you. So nutritional yeast Nutritional yeast is something that I use fairly often in the kitchen, but I cannot really explain to you Exactly how it comes to be I know that there are a lot of yeast all the time in the air You know, that's how sourdough comes to be nutritional yeast is called a deactivated yeast but To me it's just a replacement for cheese It has a very cheesy nutty flavor. It's very easy to use I sprinkled it on your popcorn today because that's my alternative go-to for the four dollar bag of popcorn So anyway, it's a lot of fun. It is a protein product. It is a complete protein product. So I Just think it's something that is Something to become a little bit more familiar with you know, if you like to have pasta a lot, but you're trying not to be so dairy Dependent you can toss your pasta in nutritional yeast and see how you care for that Or you can put nutrition you can try it on this popcorn also and see how you like it So Just from City Market, yeah It is in bulk, yeah, yeah Yeah, it is in bulk you can buy as little as you want you can buy as much as you want and I Don't know I'm not sure. I think probably Trader Joe's carries it, but I don't and they probably have their own brand. I don't know and Then there are vegetables Also that are and fruits that are high in protein all vegetables and fruits all living things Have some amount of protein to them some just a little bit more than others But broccoli kale those green Hardy vegetables that we need to include in our diet and Bananas nectarines and blackberries are at the top of the list for protein But all fruits all vegetables all living things have protein so Let's talk about making that switch so It's can everybody see this. Okay. All right When you make any change to your diet It's great to be excited and eager and gung-ho But you also have to realize that your body has been Used to a certain pattern of eating and anytime you change that pattern of eating your body is going to respond accordingly so I suggest a meal a week or maybe a meal every two weeks or Maybe a lunch or a breakfast every you know two times a week somehow or other just slowly Be begin to involve more plant proteins in your diet Not lentils every night for five days in a row. It's not you're gonna like Burn out on lentils. You won't have fun. You know, you'll just be being eating crazy. So Go slowly and also don't just eliminate that meat protein from your dish You can't just take protein out and become more healthy You absolutely for all these reasons we discussed you absolutely need to have protein in your diet So make a substitute but don't eliminate Okay, so unless you are totally going overboard, you know If you feel like you are just consuming not enough vegetables not enough fruit not enough whole grains And only protein then I would say maybe you could think about but For most people we want to just substitute a plant protein and not eliminate a protein altogether Also, don't be intimidated just because you know, I don't really care for satan. It might be your brand new treasured dish I don't know And also again There are so many Publications there are recipes hanging in city market. There are recipes on products that we buy So it's not a matter of and god the cooking shows It's just it's just everywhere that you're going to find inspiration and also direction And we're gonna talk a little bit about how maybe not to be intimidated in just a minute But don't let the thought of changing something be Too challenging just kind of take it as fun just kind of like Have a you know have it be something that will be exciting for you If you have a caretaker that comes in or a relative to visits or a friend that you'd like to get together Just make it an event, you know, so and Rethink your plate Okay, again the healthy plate is now mostly Vegetables and fruit a small amount of protein a small amount of whole grain Most of our years we have been driven by meat being that star of the plate We need to totally rethink that and let our vegetables be the star of the plate once in a while Maybe not every single meal, but maybe a fair number of plate meals So let your veggies be the star and then challenge yourself and create a new favorite that you can Adapt to your lifestyle adapt to your flavor profile that you can have fun with That's not a scary thing to do, but that's a fun thing to do A chopped salad is just basically chopped romaine chopped tomato chopped celery Throw some quinoa on there quinoa is that complete protein? It cooks very easily It's really tasty. It also has a nutty flavor So super easy to do and it could be instead of quinoa could be pharaoh. It could be rice It could be another grain that's also going to bring you some protein to that chopped salad Brussels sprouts are one of those leading vegetables, but you can make it fun add some walnuts Punch it up with some protein from a nut add some cranberry for some sweetness And then just pop them in the oven on a tray and sheet roast them Tie noodles with edamame and peanuts another fun thing to do instead of marinara every single time you have pasta Or mac and cheese every time you have pasta make some noodles Take a tablespoon of peanut butter whip it in while it's still warm Toss some edamame on top. They could even be these that are roasted for you and enjoy it Just it will be fun. It'll be flavorful So Try a new familiar that's another thing. It's like kind of if you have go-to recipes that you like and enjoy Maybe you have the most favorite chicken salad recipe ever Mash up some chickpeas and do that salad without the chickpeas I mean without the chicken, but the chickpeas replacing and see if you like it It's going to have a flavor profile different than your chicken salad It's going to have a healthier flavor profile, but it's also going to have those flavors that you know that you like and enjoy If you always make chili with hamburger Leave the hamburger out and add a few more beans black beans or kidneys or pentos very easy There's a million chili recipes if you like Barbecued chicken or barbecued shrimp instead of doing those proteins one evening take tofu And I said that I would get into this tofu for you guys and I will so tofu is packed in water It's in a brick form But it's very easy to use most people Myself included Will slice fairly thick slices set them on a tea towel For a few minutes Kind of just pat a little bit of that especially if I want to do on top stove Saltane, I'll just pat some of that water out of that But the want the tofu sample that I made for you today I just put in that Ziploc marinated bag overnight and pop them in the oven so Very easy to use very low calorie Very no fat So hard healthy pretty easy to add into your diet And then if you're a spaghetti lover But you don't want to use ground beef Lentils you can cook up some lentils Add that egg that you use add that little bit of bread that you use use the seasonings that you traditionally use And they will make beautiful burgers. I mean they will make beautiful meatballs. So and There's like we said before The manufacturers and the grocery stores are responding. There are so many different veggie burgers you can buy now It's incredible. I mean you could do like a whole taste test of veggie burgers If you wanted to because there are that many varieties out there now, so And then I also brought you my favorite like my go-to my Achilles heel is popcorn So I brought you popcorn today with a little nutritional yeast just to try So just some familiar things but changing them up to be a little bit more healthy if we want to talk about Making veggies our star Lots of different ways to go about doing that You can make a lovely salad and instead of using chopped romaine or instead of using mescaline mix Have kale be the base then add some citrus Very lovely. They go together very well very beautiful Soy and mushrooms and tofu go together all of this stuff is super easy You can just toss stuff in your sauce or marinade and just put it in the oven and let it go and let it You know do its thing crisp up Roasted squash for lasagna I've I know that a lot of people make lasagna with zucchini and summer squash But you could also use a beautiful roasted squash butternut squash just cut it cook it put it out add your cream and cheese or marinara sauce And then caramelized broccoli and shallots very easy another roasting in the oven Just tossing them in a little olive oil or oil of your choice and letting them go and on a slow low oven very tasty so and Then we talked about creating a new favorite so That's pretty much Oh, no, I'm sorry. I did want to talk to you one minute about again how the response of the manufacturer in the grocery store to health driven I was in the grocery store Just yesterday. This is a totally new product I'm not advising you to run out and buy this product But peanut butter is a great protein. It's already assembled kind of for you produced for you In that you don't have to buy peanuts put them in your Vegematic or Cuisinart and add oil or whatever else you want to This peanut butter is called protein peanut butter Because they have actually made peanut butter for you and then folded in a pea They've taken peas Which is one of our plant proteins They've taken peas Dehydrated them turn them into a powder and then folded them in to this peanut butter to the point where you cannot even Taste the pea, but it's just jacked up The grams of protein per serving also Jacked up the price So just be aware when you see new products That it is in response to Customer desire, but also be Kind of aware that you are probably if you are eating A healthy plate Which has a grain Which has a lean protein or a plant protein and then a lot of vegetables and fruits You are probably meeting all of your protein needs This I think is a little bit I don't know not I don't want to say it's not a kosher product I do feel like there are some people that may benefit from this But I also feel like it's kind of manipulative And that people are really Now very protein aware And that they're just responding to that and kind of making Because if you look at these two products as far as the grams of protein in them The difference is like three grams So those three grams could definitely be made up somewhere else in your diet. So anyway But I would like to Let you guys have a sample of a tofu that I made I would like for you to sample the popcorn with nutritional yeast just to see how you care for it Of course, it's you know popcorn is best right out of the pot And I didn't do it here in the microwave. I did it at home this morning. But um, anyway just To see how you enjoy it and And if you do have questions, I'll try to answer. I don't know that I'll absolutely Be able to answer every question, but I have to say that smart popcorn is my archilles heel I'm really excited I mean, I could eat the whole bag. I know it is it's great. So anyway, oh too bad What about making them smoothies? They don't like that texture. Okay Uh-huh Right Yeah, oh jeez. Yeah Yeah, well I Yeah, yeah This is creamy There's lots up here guys I was we were if it had been a nice day we were planning on uh 12 or 15 people. So please help yourself if there's any baggies you can take some home. Enjoy I didn't add salt. I didn't add butter I popped the corn and canola oil And uh, while it was still warm, I just took like a table. I used this size Popcorn and obviously it made a lot of a big amount And while it was still in the pot, I took about a tablespoon of this nutritional yeast and put on it Tofu because that was really good too. Oh good. I'm glad you liked it. Okay. So the tofu was basically how I said I got a ziploc bag And I made a little marinade of sesame oil little tamari I think there was maybe mirin or maybe rice wine vinegar. I think I don't know. I can't remember exactly just some staples from my pantry and um Toss the tofu in that put everything in the bag Kind of let it hang out in the refrigerator. I don't ordinarily um, I find tofu Much easier to deal with in a block shape like this but When you make it this way, I mean you're when if you do a block shape like this you're gonna get The lovely crust on the bottom and the lovely crust on the top When you do it this way and in a hotter oven you want your oven to be like at 400 instead of 350 Which is usually what everybody keeps their oven at but You're basically evaporating the moisture out of the tofu and letting it soak up the marinade So what hasn't been soaked up before in the refrigerator if it's in the bottom of your Pie tin or sheet pan or whatever is going to kind of adhere to that tofu while more moisture Evaporates out. That's what cooking does is actually evaporates moisture out of things So it's going to kind of give it a more firmer texture This is extra firm anyway because that's what I find easier to deal with Tofu comes in soft silken medium firm, you know The sky's the limit really and what people are asking for and what the grocery store is having now It's incredible to me. I mean Years back Really, you couldn't find a lot of this product without having to go to a co-op And now, you know Hannah Ferds marker 32 Shawls even sorry Nothing to get shawls But even shawls has a natural food section where you can find good healthy food, you know lower in salt lower in sugar all of the Tofu and soybean products that I spoke about say tan and this product too guys If you don't feel like fooling with it in terms of making your own dressing This comes in a million. It comes in barbecue. It comes in chili and lime. It comes in I I can't even think but there were like 12 different kinds of say tan that you could get for you know Dining pleasure. So cooking pleasure. So I'll say can I just ask you one more question? Yeah, of course, of course you took it out of your marinade Did you pat it dry before you put it? No I just let the after it goes in the marinade. I just let the oven do whatever And then how long did you leave it at by 400 oven It's probably 400 for 10 minutes. I turned the pan around. I probably flipped it at 10 and then another 10 Usually about 20 for 10 pay and 20 for tofu If your oven was if your oven was at a lower temperature You could just paste the rest of your meal that way it would just take longer I just kind of you know when you got your tofu and it's cooked Do you incorporate it in a dish or how do you serve it? So Usually for me if I was doing tofu like this I would probably have some kind of rice or rice salad on the side and I would just fan it Against that and then I would have a green vegetable Yeah And that's you know and then a tangerine After dinner on your healthy plate you have a tofu kind of its own Star it's it's on your plate with a salad or whatever. Yes, okay. Thank you, but um So I didn't know this when I was Buying this magazine this magazine fruit. I mean forks and knives. It's basically vegan In other words this magazine is not going to have dairy foods in it or meat products in it But it does have a lot still a lot of very interesting combinations and There too, I think they had a tofu recipe in here that I was interested in but they do Like they have a dill, dysparagus, rice peel off. That sounds great And that sounds great, you know or a roasted corn succotash or you know, so But generally with tofu I personally like it better When it's on its own, I don't necessarily crumble it up and fold it into things because I I like the cleanness of the plate More so I'm not saying that I've never made a casserole Because I have made casseroles kind of but um and I've definitely made stews and I've definitely made soups But um generally with tofu just for my own personal preference. I usually keep it Yeah, it gives it a little bit more texture gives it a little bit more flavor You know and you could easily put this on a salad and have a lot of fun with it You can make a peanut dressing. It'd be great. Yeah, it'd be great Yeah, well, thank you because I've been wanting to I don't do tofu at all because I'm just a little scared of how do you serve it so that it's Advertising and people will eat it. Yeah, that's the bottom line if they're not going to eat it Look, yeah, there's no point in messing around with it And um the thing about tofu is it does come in a block that's sometimes even too big for me So if you have leftover tofu, it will need to be stored in water The water does not need to be changed every day But it does need to be kept in the refrigerator in that water until you use it again. So Great. Thank you so much. Of course. Yeah, very informative Thanks Lulis Tofu Right Yeah, and then it's refrigerated And sets up Yeah But it's healthier for you than all the butter and the eggs that necessarily you would be getting in a slice of chocolate pie So Yeah, you would just want to look for a gluten-free crust or whatever crust that she could eat. Yeah, they do now Yeah, I'm telling you the grocery stores are you know working with us. So Uh Yeah, yeah, it's lovely No olive oil is a pretty good oil Yeah, yeah, and there you go. You have a star protein on your plate Ha ha ha ha Good good Yeah, and it's a Right, and it's gone like that unless you use it all Well, let's circle back to the tofu and the refrigerator. Um I think you can keep tofu. I'm not going to say indefinitely If you change the water that the tofu is in I would say that you could keep tofu and the refrigerator up to two weeks Yeah But you know if you don't change the water that water is going to get because even you know Even if you're using filtered water it still has things from burlington water in it and it's going to affect It's going to break down that tofu Even if it's in the refrigerator, but if you change the water and keep it clean I'd say two to three weeks is pretty good Uh-huh Yeah Yeah, I it's a hard one to call. I don't know, you know I probably would have opened it and taken a big whiff and Maybe jumped right in and used it if I didn't have any and you know anything else for dinner Um, but it is it is important to be cautious It is important to kind of like be aware They do put those dates on there for a reason Although I think a lot of times it's um Not not very, you know I didn't open it and smelled it. It was smell fine, but I didn't put it in my compost What was your compost? Can I ask a question before we move to the study? How do you feel about being recorded while you're doing a stable interactive flow? And if I could also ask of you if you would think If there are specific Topics that you would like to have covered over the spring and summer going forward I will be doing a workshop at least once a month If not, maybe as the summer comes on maybe even more often But let me know what you want to learn about and we'll go for it on the hands website There are videos about salt sugar fats oil Shopping on a budget menu planning meal prep So I've done quite a few in the video format because of kovid But now that it's opening up to an audience I want to do specifically what people are interested in learning about so and we'll do hopefully We'll do some hands-on and more sampling and go from there