Today I'll show you 5 spreads with lots of protein that you can make yourself. A protein-rich breakfast or protein-rich dinner, the perfect spread to keep you full for a long time. Support Ken cooks: https://bit.ly/3dH0bfV https://www.kens-shop.de/Shop/Ken-kocht My BOOK my MISO pastes: https://www.kens-shop.de/Shop/Ken-kocht Good soy sauces: Shoyu: https://bit.ly/2QuJbxW * Shoyu small: https://bit.ly/3gswBd2 * Tamari: https://bit.ly/3b0zVed * Tamari small: https://bit.ly/31ylJpC * TEMPEH starter: https://bit.ly/3pZArzH * Soybeans: https://bit.ly/2L5w72U * My KITCHEN HELPERS: Silit pan: https://amzn.to/38XhlXB * Silicone sausage mold for VURST: https://amzn.to/3GN3iPo * Storage container set: https://amzn.to/3G2Ng46 * Large storage containers: https://amzn.to/3lql5nK * Medium storage containers: https://amzn.to/31e5lgt * Small storage containers: https://amzn.to/3Dfrpo6 * Pressure cooker - https://amzn.to/3c763za * Rösler medium grater - https://amzn.to/331Fes4 * Rösler fine grater - https://amzn.to/30WG6LV * Iron pan - https://amzn.to/3h1Z6Ph * Frying pan - https://amzn.to/36CW5mK * Stainless steel pan - https://amzn.to/3iB16yk * Knife - https://amzn.to/3epffg5 and https://amzn.to/2OnFAAH * Pasta pot - https://amzn.to/32ksRqz * Measuring spoon - https://amzn.to/3EoYGRh * Measuring cup - https://amzn.to/3KlLFf3 * Links marked with * are affiliate links, where I get a small commission if you buy the product via my link. The price remains the same for you and you support my YouTube channel. Stay healthy and dig in! #spread #healthyrecipes #wholesome As a personal trainer and nutrition coach, it is also my job to take care of my customers' nutrition. As a family man, it is my job to achieve the best for my children. And that includes, above all, a balanced and healthy diet. On my channel, I would like to share my knowledge with you and inspire you to eat healthier and more sustainably. Here you will find healthy fitness recipes for everyday life, low-carb recipes and lots of tips on healthy eating for children. In the FoodKnowledge! section, foods are examined in more detail. I look forward to seeing you and hope you enjoy watching and cooking. Your Ken. Are you interested in a collaboration or collaboration? Then feel free to send me an email to kenkochtofficial[at]gmail.com 0:43 Protein components: 2:09 Basic flavor components 3:18 Core flavor components 5:22 Sour components 5:50 Sweet components 6:18 Umami components 6:53 Spices 7:16 Smokey paprika 7:45 Eggplant-kidney spread 8:09 Sweet potato hummus 8:28 Broccoli-pea spread 8:50 Parsnip-lentil spread Smokey paprika: 1 bell pepper 40g almonds 1 tsp smoked paprika ½ tsp cumin ¼ tsp maple syrup 1 tsp light balsamic vinegar ½ tbsp light miso 1 tbsp olive oil 120g white beans ½ tsp cinnamon a little water 1 large tbsp fried onions 80-100g cooked quinoa Eggplant-kidney spread: 1 eggplant 120g kidney beans 1 large tbsp fried onions 80-100g cooked quinoa ½ tbsp dark miso 1 tsp soy sauce pinch of sugar dash of lemon juice 40g walnuts 1 tbsp olive oil a bit of marjoram a bit of water Sweet potato hummus medium-sized sweet potato 120g chickpeas large tbsp tahini ½ tsp turmeric 1 tsp cumin dash of lemon juice handful of soaked tomatoes pinch of salt 1 large tbsp fried onions 80-100g cooked quinoa Broccoli-pea spread: broccoli stalk 120g cooked peas large tbsp cashew puree dash of “Ume Su” or something else salty and sour 1 tsp favorite curry powder 1 large tbsp fried onions 80-100g cooked quinoa Parsnip-lentil spread: 1 parsnip 120g red lentils dash of dark balsamic vinegar handful of olives a little thyme a little oregano 1 large tbsp almond butter 1 large tbsp fried onions 80-100g cooked quinoa