Ever crave a ‘healthier’ version of Vegan Dulce De Leche Caramel? I just made this on the fly and it is amazingly delicious!!!

Ingredients:

▢ 398 ml canned Let’s Do Organic ~ Heavy Coconut Cream

▢ 48 g Artisana Organics ~ Raw Walnut Butter with Cashews

▢ 50 g Sun Warrior Protein ~ Maple French Toast (My Favorite- Ever!!!)

▢ 300 g organic brown sugar / sub organic coconut sugar

▢ 0.5 teaspoon sea salt

Method:

Whisk all ingredients together in large (non-toxic) heavy bottomed pan at medium heat for 5 minutes and then let rest at low heat setting for 15-20 minutes. Layered between Cocoa and Vanilla cake wafers (purchased at the local Russian store) for a non-bake cake.

Recipe by Shelli B Shakti, the Vegan WNBF PRO

 

 

#VeganAF  #highprotein #veganprotein #veganrecipe #bikiniprep

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Are vegan proteins inferior in their amino acid profile?

If you eat only tofu, or only broccoli all day – sure. People eat a variety of foods throughout the day though. Studies (1) show that our bodies combine AMINO ACIDS FROM ALL FOOD THROUGOUT THE DAY for a complete amino acid pattern. Yes, rice and beans are a “complete protein”. No, you don’t have to eat them together in one meal.

It is true that low protein diets decrease bone and muscle density over time. It also helps to eat a higher protein diet when losing weight. TO MAXIMIZE LEAN MUSCLE PRESERVATION AND LOSE MAINLY BODY FAT. As we get older doctors also recommend (2, 3) to increase % protein in the diets to avoid sarcopenia (muscle loss with aging). All you need to do is.

WHAT HAPPENS IF YOU EAT TOO LITTLE PROTEIN?

1. meet the RDA for protein requirements (60-80 grams).

2. consume 3 servings of high lysine foods per day

Lysine is the essential amino acid (your body can’t make it) that is less prevalent in plants. Soy beans and legumes are highest in lysine, so if you are getting enough protein – you probably are getting enough lysine.

What does 1 serving of lysine look like?
+ 1/2 cup soy based faux meat
+ 2 table spoons peanut butter
+ 1/2 cup tofu or tempeh
+ 1/2 cup beans or lentils
+ 1/2 cup soy milk or yoghurt
+ 1 cup amaranth

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The classic Greek recipe, veganized and packed with protein – a perfect addition to any party table, as a side to your savory faux meats or creamy salad dressings.

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Cooling Summer Recipe

Prep time: 7 minutes

Yield: 4 servings

 Ingredients:

 6 stalks bok choy (about 1/2 head), thinly sliced

1/2 small red onion, thinly sliced

1 granny smith apple, sliced

1/2 cup toasted sunflower seeds

 Dressing:

 1 teaspoon ground coriander

1 teaspoon dijon mustard

2 tablespoons apple cider vinegar (or lemon juice)

1/4 cup olive oil

2 teaspoons brown rice syrup (agave or other liquid sweeter) 

salt and black pepper to taste.

Directions:

 1.   First make the dressing by combining all the ingredients and whisking well.

2.   Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.  

3.   Toss salad with half the dressing. Add additional dressing if desired.

4.   Eat immediately, or chill for up to one hour and then add the apples just before eating.

The recipe is kindly provided by Sadiya, creator of CrayonFanatics chalk that you can purchase on Etsy.

This 5 minute vegan recipe promotes weight loss, fortifies bone health, reduces risk of cancer, manages high blood pressure, combats inflammation and oxidative stress. Bok choy slaw is extremely rich in calcium, copper and zinc. Cruciferous vegetables don’t have to be boring to cook!

The post Bok Choy Apple Slaw appeared first on TotalBodyLab.

INGREDIENTS
3 ½ cups hearts of palm, rinsed drained, and patted dry
¾ cup chickpeas, rinsed and drained
2 cloves garlic, minced (or 1 tsp garlic powder)
⅔ cups red bell pepper, finely diced 
½ cup vegan mayo
2 heaping tsp stone ground/dijon mustard
1 tbsp grapeseed oil (optional)
1 tbsp fresh dill, finely chopped (optional)
1 tbsp + 1 tsp ground flaxseed
1 ½ cups panko bread crumbs (make sure they’re vegan)
¾ tsp black pepper
1 ½ tbsp old bay seasoning
1 ½ tsp dulse granules or nori flakes

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With its’ humble roots tracing back to ancient Babylon, Egypt, and Mesopotamia farro is over 17,000 years old. While gaining popularity in Italy centuries ago where it was semi-pearled or partially hulled of its’ bran layer to speed the cooking process, farro is associated with 3 different whole-grain varieties; emmer, spelt, and einkorn wheat. 

In most U.S. stores, the emmer variety, which is a harder grain than einkorn and often confused with spelt, still retains most of its hull, which makes it the more nutrient-dense variety. Overall, farro retains most of its’ outer bran layer, has 2x the protein of brown rice, and is loaded with nutrients, minerals, phytonutrients, and soluble dietary fiber! 

INGREDIENTS
4 cups of cooked farro (cook per package directions)
1–12 oz package meatless crumbles (trader joe’s brand preferred)
1 pkg sun-dried tomatoes (no oil) (preferably trader joe’s brand) 
1 ½ cups trimmed, cleaned, and chopped leeks (approx. 3 leeks)  
¼ cup Italian flat-leaf parsley, chopped 
1 tbsp + 1tsp smoked paprika (or regular paprika, smoked preferred)
2 tsp garlic powder
¾ tsp black or white pepper
½ tsp kosher salt (optional)
1 tbsp grapeseed oil (optional)

THE NUMBERS
1 cup of farro= 24g protein, 20grams dietary fiber, 80% RDI of b3 (niacin), 60% RDI of magnesium, 60% RDI of zinc, 16% RDI iron, and a myriad of important antioxidants i.e., carotenoids, polyphenols, and selenium.

THE GLYCEMIC INDEX (40 on the scale of 1-99).
Farro prevents sharp dips and spikes in blood sugar levels and provides slow, steady energy release as well as keeping you full longer).

INSTRUCTIONS

1. PLACE cooked farro (cook according to package instructions) in a large bowl and set aside.
   
   
2. CHOP clean leeks, toss in a bowl, and season as follows: 1 tsp olive oil (or a couple of tablespoons of water, if substituting), 1 heaping tsp of smoked paprika, 1 tsp garlic powder, and ¼ tsp black pepper, then add sun-dried tomatoes. Stir well to distribute spices evenly.
3. PLACE nonstick pan over medium heat until it’s warm to the touch (1 minute). Add prepared sun-dried tomato and leeks mixture to the pan and cook for approximately 2-3 minutes (stirring regularly).
4. DROP temperature to medium-low and place lid over leek mixture (this helps to generate a steam-effect) for 45 minutes. Stir halfway through and replace the lid.
   
   
5. REMOVE leeks mixture from the heat and set aside for 10 minutes allowing it to cool on the countertop for 10 minutes or in the fridge for 5 minutes.
   
   
6. PLACE nonstick pan back over medium heat and add a heaping teaspoon of oil (or a few tablespoons of water if you’re substituting). Add your vegan crumbles and break them up as you put them in the pan by squeezing them out of the wrapper/packaging.
7. ADD remaining spices. Mix to incorporate them, then continue cooking for 3 minutes, stirring regularly to ensure even cooking and browning.
8. DROP temperature to medium-low and place a lid over the crumbles mixture for 2-3 minutes to help them cook. Remove the lid and increase temperature back to medium. Cook for another 3 to 4 minutes or until browned.
9. PLACE slightly cooled leek mixture in the large farro bowl and gently fold or stir to incorporate the mixture with your farro and set aside.
10. ADD crumble mixture to farro and leeks and gently FOLD to incorporate. ADD fresh herbs and gently toss again. Taste for seasoning and enjoy! 

ENJOY!

Recipe created by Dawn Hilton-Williams, Vegucator-In-Chief, Herban-Eats, LLC. 

SOURCE: (Cookbook) Flava My Plate, Your Tasty Vegan Guide to Health-Wealth 

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Apple Cinnamon Raisin Oat Breakfast Cookies

These cookies are soft, chewy, and will nourish your soul! They are one of my favorites go-to recipes in the fall. I have them for breakfast, snacks, or pre/post workouts.

You can substitute the apple/cinnamon/raisin for other flavor combos. My favorites are coconut/cacao powder/sunflower seeds, or pumpkin seeds and cranberries. Play around with different options that fit your macros. Different protein powders vary in texture and taste, which heavily impact the recipe. DO NOT BAKE WITH BROWN RICE PROTEIN! Pea protein yields better texture. The mixture should be moist, yet hold together. If the mix is too thin, add more protein or oats. If it’s too thick, add more applesauce or 1-2 tablespoons of plant-based milk.

The most important part of this recipe is that you enjoy making it and experiment with them a few times until you find the right texture and taste that makes you happy.

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Sweet Potato Tempeh Cakes

These sweet potato tempeh cakes are simple, flavorful, and have a variety of uses. You can use these for a quick snack, toss them on salads, enjoy them with some veggies or zoodles, or even as a yummy savory vegan breakfast!

This recipe is for those who are tired of eating plain baked sweet potato and at a loss for what to do with the rough texture of tempeh.

Can anyone else relate?

The only thing you have to worry about with this recipe is eating too many of these!

 

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High protein strawberry pudding:

• Craving Sweet and Creamy pudding?
• Wish your yogurt has better macros?
• You got it! Make in advance with fresh or frozen strawberries, or other fruits/berries of your choice.
• My high protein strawberry pudding is vegan, delicious, quick to make, and similar texture to yogurt!
• Makes 2 serving. Macros per serving: 148 calories, 18g protein, 5g fat, 7g carbs.

Ingredients:

• 2 packages Extra Firm Silken Tofu (pic below)
• 200 g Frozen or fresh Strawberries
• 2 tsp, Lemon Juice + ground lemon rind
• 1 tablespoon, Ground Flax or chia Seed (optional)
• 1 scoop, Tru Protein (optional, I just like the taste)
• 1/4 tspn stevia / erythritol (optional)
• tiny pinch of salt (optional)
• splash water / soy milk if you want less thickness (optional)
• vanilla extract (optional)

Lemon juice + lemon rind is optional but HIGHLY recommended! A little tartness + dash salt brings the sweetness out. Try it both ways – you’ll see why 🙂

This is the tofu I like to get. Best macros per gram of product! If you find one with better macros… send it to me on IG asap – @gorbachevae ! And definitely tag me in a story if you make the high protein strawberry (or another fruit) pudding!

 

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The criteria for the protein snacks and foods I brought on the road trip are:

• doesn’t require immediate refrigeration
• shelf stable
• tasty cold and hot

 

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