HIGH-PROTEIN CHOCOLATE BLENDER MUFFINS
HIGH-PROTEIN CHOCOLATE BLENDER MUFFINS
Calories: 78kcal
Fat: 5.8g (0.9g S.Fat)
Carbs: 6g
Protein: 2.8g
Sugar: 2.2g
Sodium: 69mg
Line a 12-cup muffin tin with paper muffin liners.
In a blender, combine all of the ingredients except the chocolate chips and hempseed. Blend the mixture until it is as smooth as possible. Blend for 5 seconds, or until the chocolate chips and hempseed are evenly distributed.
Fill the muffin cups at least three-quarters full with the batter. 20 minutes in the oven Allow for 5 minutes of cooling before transferring the paper cups to a wire rack to cool completely.
Refrigerate for up to 3 days or freeze for up to 6 months.
SAVORY QUINOA BREAKFAST CUPS
SAVORY QUINOA BREAKFAST CUPS
Calories: 139kcal
Fat: 3.8g (0.9g S.Fat)
Carbs: 19.2g
Protein: 7.5g
Sugar: 3.1g
Sodium: 220mg
Preheat the oven to 375°F (190°C, or gas mark 5). Fill a six-cup muffin tin with paper muffin cups.
In a food processor, combine the spinach and mushrooms and pulse until finely chopped.
In a large mixing bowl, combine all of the ingredients and thoroughly combine.
Divide the mixture among the muffin cups. Cook for 20– 25 minutes.
WARM MAPLE PROTEIN OATMEAL
WARM MAPLE PROTEIN OATMEAL
Calories: 88kcal
Fat: 3.4g (1.1g S.Fat)
Carbs: 12.5g
Protein: 2.3g
Sugar: 7.5g
Sodium: 122mg
Garnish with almond slivers, currants, and the remaining hempseed in bowls.
TO THE POWER OF FOUR OVERNIGHT OATS
TO THE POWER OF FOUR OVERNIGHT OATS
Calories: 1177kcal
Fat: 70g (12g S.Fat)
Carbs: 119.5g
Protein: 34g
Sugar: 29.4g
Sodium: 1618mg
VANILLA BREAKFAST SMOOTHIE
VANILLA BREAKFAST SMOOTHIE
Calories: 162kcal
Fat: 7.3g (0.9g S.Fat)
Carbs: 21.5g
Protein: 3.9g
Sugar: 12.3g
Sodium: 45mg
SEITAN MAPLE LINKS BREAKFAST SANDWICH
SEITAN MAPLE LINKS BREAKFAST SANDWICH
Calories: 416kcal
Fat: 26.3g (5g S.Fat)
Carbs: 35.1g
Protein: 14.2g
Sugar: 5.5g
Sodium: 447mg
Melt the butter in the pan over medium-high heat. Brown the links on all sides in the pan for about 5 minutes total. If you made larger links, cut them lengthwise through the center and fry them that way. The links are already cooked all the way through and can be eaten cold, but this adds a nice finishing touch to the sandwich.
Toast the English muffins and spread with your favourite condiments, such as dairy-free chipotle mayo, while the links brown. Place the sautéed mushrooms, links, and avocado on top. Serve with an English muffin slice on top.
MAPLE-GLAZED MIXED NUTS
MAPLE-GLAZED MIXED NUTS
Calories: 65kcal
Fat: 5g (6.5g S.Fat)
Carbs: 27.8g
Protein: 10.2g
Sugar: 11.4g
Sodium: 187mg
In a medium mixing bowl, combine the nuts and maple syrup. Check that each nut has been thoroughly coated. Spread them out on a baking sheet in a single layer, but close together. It is acceptable to touch. 7 minutes in the oven
Remove from the oven and carefully flip with a spatula. At this point, they may overlap slightly. Return to the oven for another 6 minutes or so. Keep a close eye on things. They begin to burn quickly if left in for an extended period.
Remove the baking sheet from the oven, flip the nuts again, and set aside to cool completely. Consume immediately or store in an airtight container. These nuts will keep in your pantry for several weeks and in the fridge for about 2 to 3 months. They will be kept in the freezer for a period.
SLOW COOKER SPICED PEANUTS
SLOW COOKER SPICED PEANUTS
Calories: 430kcal
Fat: 37.6g (5.2g S.Fat)
Carbs: 12.2g
Protein: 19g
Sugar: 3g
Sodium: 207mg
ROASTED TACO-SEASONED EDAMAME AND CHICKPEAS
ROASTED TACO-SEASONED EDAMAME AND CHICKPEAS
Calories: 90kcal
Fat: 4.4g (1g S.Fat)
Carbs: 12.8g
Protein: 1.6g
Sugar: 10.5g
Sodium: 10mg
Cook the edamame according to the package directions.
On a baking sheet, spread the chickpeas and cooked edamame. 20 minutes in the oven
In a medium mixing bowl, combine the taco seasoning.
Toss the edamame and chickpeas with the aquafaba after they have been removed from the oven. Add to the taco seasoning and coat thoroughly.
Return to the oven for another 10 minutes.
You can eat these as soon as they've cooled enough to handle but leave them in the oven to cool for at least 2 hours to overnight before storing. Keep it in an airtight container. They will last for two weeks.
TEMPEH STUFFED CREMINI MUSHROOMS
TEMPEH STUFFED CREMINI MUSHROOMS
Calories: 117kcal
Fat: 1.8g (0.4g S.Fat)
Carbs: 16.9g
Protein: 9g
Sugar: 3.9g
Sodium: 182mg
In a medium skillet, heat 3 tbsp water. Combine the chopped mushroom stems and onion in a mixing bowl. Cook for 10 to 15 minutes, or until the onion is translucent. Cook for another 5 minutes after adding the tempeh. Combine the onion powder, cayenne pepper, rice, and tamari in a mixing bowl. Cook, stirring occasionally, for 2 minutes.
Preheat the oven to 350°F (180°C, or gas mark 5).
Place stuffed mushroom caps on a baking sheet. 20 minutes in the oven
BAKED SEITAN SWIRLS
BAKED SEITAN SWIRLS
Calories: 202kcal
Fat: 15.4g (12.4g S.Fat)
Carbs: 15.8g
Protein: 2.4g
Sugar: 10.4g
Sodium: 48mg
In a medium mixing bowl, combine the flours, sugar, baking powder, baking soda, and salt. Combine thoroughly.
Combine the oil and milk in a small bowl. To make a stiff dough, stir the wet ingredients into the dry ingredients.
Roll out the dough into an 8-inch square. Cut the fabric lengthwise down the center to create two 4 by 8-inch rectangles.
Place the seitan in a food processor and pulse until it is crumbled. Divide the seitan in half and spread it across each dough rectangle, leaving 1 inch on each long side. Begin rolling up the seitan lengthwise and end at the edge with no seitan. Roll the dough firmly but not tightly. Leave the seam side alone. Each roll should be cut into 34-inch rounds. You will have twelve rounds for each roll. Bake for 15 minutes, spacing them about 112 inches apart on a baking sheet.
Serve with a variety of mustards.
ARTICHOKE QUINOA DIP
ARTICHOKE QUINOA DIP
Calories: 198kcal
Fat: 8.9g (1.2g S.Fat)
Carbs: 21.7g
Protein: 7.1g
Sugar: 0.9g
Sodium: 836mg
In a large skillet over medium-high heat, heat the oil. Sauté the onion for 10 minutes over medium heat. Cook, stirring constantly, until the spinach is wilted, about a minute. Stir in the hempseed and spices quickly. Take the pan off the heat.
Remove the artichoke hearts' tops. Remove the toughest of the outer leaves.
In a food processor, combine all the ingredients. Process until well combined and very finely chopped.
Serve with pita chips made from scratch (see note).
TOASTED PROTEIN MUSHROOM ROLLS
TOASTED PROTEIN MUSHROOM ROLLS
Calories: 118kcal
Fat: 6.9g (5.9g S.Fat)
Carbs: 13.8g
Protein: 0.9g
Sugar: 2.9g
Sodium: 136mg
Clean and finely chop the mushrooms.
In a small skillet, melt 1 tablespoon butter over medium- high heat. Cook for 5 minutes after adding the chopped mushrooms. Remove from the heat and stir in the cashew mixture and hempseed. Stir everything together thoroughly.
Preheat the oven to 425°F (220°C, or gas mark 7).
Remove the crusts from the bread and leave it in a square shape. Using a rolling pin, thinly roll each square. These squares will be rolled up by you. Roll up each square with 1 tbsp mushroom mixture.
Melt the rest of the butter.
Roll the rolls in melted butter after cutting them in half. Bake for 8 minutes, or until the rolls are browned, on cookie sheets.
BLACK BEAN TEMPEH NACHOS WITH CASHEW CHEESE
BLACK BEAN TEMPEH NACHOS WITH CASHEW CHEESE
Calories: 944kcal
Fat: 33.7g (6.7g S.Fat)
Carbs: 124g
Protein: 45.9g
Sugar: 6.7g
Sodium: 57mg
TO ASSEMBLE THE NACHOS: Arrange all the chips on a platter. Black beans should be sprinkled on top of the chips. Make a cashew cheese smear on top. Sprinkle the top with the red onion, tomato, tempeh, chili pepper, and hempseed.
Dredge the avocado in lime juice after dicing it. Diced avocado should be sprinkled on top of the nachos.
TRIPLE POWER PATTIES
TRIPLE POWER PATTIES
Calories: 1008kcal
Fat: 80.1g (55g S.Fat)
Carbs: 69.3g
Protein: 19.1g
Sugar: 27.9g
Sodium: 65mg
In a separate saucepan, cook the quinoa: place the quinoa in a sieve and thoroughly rinse it. Combine quinoa and 2/3 cup water in a small saucepan. Bring to a boil, then cover and reduce to a low heat. Cook for 10 to 15 minutes, or until all the water has been absorbed. Remove from the heat and set aside for 5 minutes with the cover on. Remove the lid and fluff it up.
Meanwhile, heat 1 tbsp oil in a skillet over medium high heat. Sauté the onion for 10 to 15 minutes, or until translucent.
In a large mixing bowl, combine the mashed potatoes, quinoa, sautéed onion, hempseed, paprika, cumin, and panko. Add the black beans and mix well. Make twelve balls and then flatten into 14-inch-thick patties.
Heat the remaining oil in a skillet over medium high heat. Brown the patties for 3 to 5 minutes on each side, or until lightly browned.
SPICY MAYO DIP: Combine all the dip ingredients in a large mixing bowl.
Serve with Triple Power Patties in a bowl.
CRISPY BAKED PUFFED TOFU WITH TERIYAKI SAUCE
CRISPY BAKED PUFFED TOFU WITH TERIYAKI SAUCE
Calories: 76kcal
Fat: 2.1g (0.2g S.Fat)
Carbs: 10.6g
Protein: 4.4g
Sugar: 4.4g
Sodium: 529mg
Combine the vegetable broth and hot sauce in a mixing bowl. Pour the sauce over the tofu. Allow for an hour of marinating.
Preheat the oven to 350°F (180°C, or gas mark 5).
In a medium mixing bowl, combine 14 cup cornstarch. Place the tofu on the cornstarch after removing it from the marinade. Toss the tofu and place it on a baking sheet. 30–40 minutes in the oven Every 10 minutes, toss with a spatula until golden and puffy.
DIPPING SAUCE: Heat 12 cup water, tamari, and cornstarch in a small saucepan over medium high heat. Stir until the cornstarch is completely dissolved. Bring the remaining ingredients to a boil. Reduce the heat to medium and continue to cook, stirring constantly, until the desired thickness is reached. To serve, arrange the tofu on a platter with toothpicks and dip it into the sauce.
ENGLISH MUFFIN PROTEIN TRIANGLES
ENGLISH MUFFIN PROTEIN TRIANGLES
Calories: 156kcal
Fat: 9.4g (3.7g S.Fat)
Carbs: 14.7g
Protein: 4.4g
Sugar: 6.6g
Sodium: 166mg
In a food processor, combine the almonds. Combine the lemon juice, nutritional yeast, curry powder, mustard powder, salt, and pepper in a mixing bowl. Blend until the mixture is as smooth as possible. There will still be a few small pieces. Slowly pour in the olive oil through the lid's opening. If you prefer it thinner, add a little more oil. Pour the mixture into a small mixing bowl and stir in the crumbled seitan.
Divide the mixture among the six muffin halves and spread evenly. It will be quite thick. Broil the baking sheet for about 2 minutes, or until lightly golden.
Cut each muffin into quarters and top with black olive slices. The simplest way to do this is to use a cleaver and push straight down as if cutting pizza. Stack on a plate and top with freshly chopped parsley, if using.
CHICKPEA BALL POPPERS
CHICKPEA BALL POPPERS
Calories: 635kcal
Fat: 13.7g (1.1g S.Fat)
Carbs: 101.6g
Protein: 28.7g
Sugar: 19.6g
Sodium: 867mg
In a food processor, combine all of the chickpea ball ingredients. Pulse until the chickpeas are broken down and the mixture is well combined. Form the mixture into 24 bean balls and place them on a baking sheet. 25 minutes in the oven
SPICY MAYO DIP: Combine all the dip ingredients thoroughly.
Serve with toothpicks alongside the chickpea ball poppers in a bowl.
CUCUMBER SEITAN ROLLUPS
CUCUMBER SEITAN ROLLUPS
Calories: 46kcal
Fat: 1.2g (0.2g S.Fat)
Carbs: 6.8g
Protein: 2.9g
Sugar: 2.7g
Sodium: 164mg
Slice the cucumbers into long strips with a vegetable peeler. Maintain the same direction so that there is some green on each long edge of the strips. Remove the center seed section and slice on all four sides. Each of the four sides of the cucumber will yield two or three slices.
Arrange the slices. Spread about 2 tsp hummus down the center of each strip; spread out evenly, keeping a little bit away from the long edge. Season each hummus- covered cucumber with a pinch of salt and pepper. Now, on each slice, sprinkle about 1 1/2 tsp of the seitan and chopped bell pepper mixture.
Each cucumber should be rolled up and secured with a toothpick. Place them on their sides and insert three different-coloured bell pepper strips at varying heights into the center. To achieve this look, you will need to cut some of them shorter.
LENTIL BALLS IN SWEET AND SPICY RED SAUCE
LENTIL BALLS IN SWEET AND SPICY RED SAUCE
Calories: 524kcal
Fat: 32.7g (3.5g S.Fat)
Carbs: 41.4g
Protein: 17.6g
Sugar: 15.6g
Sodium: 326mg
Preheat the oven to 425°F (220°C, or gas mark 7).
In a small skillet over medium-high heat, heat the oil. Cook until the onion is translucent, about 10 to 15 minutes.
In a large mixing bowl, combine the cooked lentils, sautéed onions, oats, carrots, garlic, tomato paste, aquafaba, Italian seasoning, salt, and pepper. Mix thoroughly. Roll the lentil mixture into 18 balls and place them on a baking sheet. Bake for 10 minutes, then flip and bake for an additional 10 minutes.
SWEET AND SPICY SAUCE: In a food processor, combine all of the sauce ingredients. Blend until nearly smooth. There should still be small pineapple chunks.
Fill a large saucepan halfway with water. Bring to a boil, then reduce to a medium heat.
Add the lentil balls to the pan and gently fold them into the sauce. After about 5 minutes, remove from the heat and serve with toothpicks.
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