KALE WHITE BEAN SOUP
KALE WHITE BEAN SOUP
Calories: 409kcal
Fat: 5.4g (2.5g S.Fat)
Carbs: 66.9g
Protein: 27.6g
Sugar: 9g
Sodium: 1482mg
Heat the oil in the same stockpot over medium heat. Sauté the onions for 10 to 15 minutes, or until soft and translucent. Cook, stirring constantly, for 1 minute after adding the garlic. 4 cups water, the beans, nutritional yeast, bell pepper, tomatoes, carrots, broth, Italian seasoning, salt, and pepper are all added. Bring to a boil, covered. Uncover and reduce to a low heat. Cook until the beans are tender, 1 to 1 1/2 hours.
Stir in the kale and 2 cups water and cook, uncovered, for 12 to 15 minutes, or until the kale is tender.
STACKED ENCHILADA CASSEROLE
STACKED ENCHILADA CASSEROLE
Calories: 235kcal
Fat: 9.9g (3.5g S.Fat)
Carbs: 2.7g
Protein: 31.5g
Sugar: 0g
Sodium: 192mg
In a medium mixing bowl, combine the roasted vegetables, beans, tempeh, cumin, chili powder, and garlic. In the bottom of an 8-inch square glass casserole dish, spread 1/4 cup enchilada sauce.
4 tortillas, cut into fourths Place a quarter in each corner of the casserole, with the V facing out. Place one whole tortilla in the center of the plate. Spread a third of the vegetable mixture evenly over the tortillas. Drizzle with the remaining 1/4 cup enchilada sauce. Place another layer of tortillas on top of the first. Top with a third of the vegetable mixture and drizzle with the remaining 1/4 cup enchilada sauce. Place another layer of tortillas on top, followed by the remaining vegetable mixture. Set aside the remaining enchilada sauce.
WHITE SAUCE: In a medium saucepan, melt the butter. Cook for 1 minute after adding the flour. Bring the milk to a low boil. Stir in the nutritional yeast until the sauce thickens and reduces by 14 cup. Take the pan off the heat.
ASSEMBLY: Spread the remaining enchilada sauce evenly over the top of the casserole. Drizzle the white sauce over the top, but do not spread it. Cover with the casserole dish lid or a sheet of aluminium foil. 30 minutes in the oven Remove the enchilada casserole from the oven and discard the foil. Allow for a 10- minute rest before cutting into squares to serve.
AIR-FRIED STICKY RICE FEATURING SEITAN
AIR-FRIED STICKY RICE FEATURING SEITAN
Calories: 504kcal
Fat: 3.1g (0.4g S.Fat)
Carbs: 100g
Protein: 15.3g
Sugar: 15g
Sodium: 1858mg
If your air fryer does not already have a built-in insert, add one now.
Set aside the soy sauce, maple syrup, garlic, Chinese five spice, ginger, and white wine in a small bowl.
Put the mushrooms in the air fryer to cook. If you have the option, set your thermostat to 350°F (180°C). Otherwise, simply turn it on—my air fryer temperature is pre-programmed and always cooks at 338°F. Cooking time is 10 minutes. Add the seitan nuggets to the air fryer. Stir if your air fryer does not have a built-in self-stirrer. Over the top, pour the liquid mixture and peas. Cook for 5 minutes, stirring occasionally.
Stir in the rice thoroughly. 2 minutes on high heat Serve.
PUMP UP THE POWER ENERGY BALLS
PUMP UP THE POWER ENERGY BALLS
Calories: 81kcal
Fat: 6g (1.9g S.Fat)
Carbs: 1.2g
Protein: 5.3g
Sugar: 0.5g
Sodium: 828mg
In the bowl of a stand mixer, combine the peanut butter, maple syrup, vanilla, and salt. Mix on medium speed until everything is well combined. Combine the dry and wet ingredients in a mixing bowl. Mix on low until thoroughly combined.
Make 32 balls out of the dough.
LAYERED OAT AND CHOCOLATE BARS
LAYERED OAT AND CHOCOLATE BARS
Calories: 168kcal
Fat: 7.7g (1.7g S.Fat)
Carbs: 17.4g
Protein: 7.9g
Sugar: 3.3g
Sodium: 64mg
Melt the butter in a medium saucepan over medium-high heat. Mix in the sugar and vanilla extract. Cook for 2 minutes after adding the oats. Mix in the hempseed and protein powder thoroughly. Half of the mixture should be pressed firmly and evenly into all edges and corners of the prepared dish.
In a small saucepan, combine the chocolate and peanut butter. Heat over low heat until the chocolate melts and everything is well combined. Pour over the bottom layer of the prepared dish and smooth out evenly. Crumble the remaining oat mixture evenly over the top and lightly press into the chocolate.
Refrigerate for at least 1 hour before serving.
Grab the parchment paper "handles" and lift out of the dish. Place on a cutting board and cut into 16 squares.
VANILLA ALMOND DATE BALLS
VANILLA ALMOND DATE BALLS
Calories: 89kcal
Fat: 6.8g (2.4g S.Fat)
Carbs: 5g
Protein: 2.5g
Sugar: 2.7g
Sodium: 42mg
CHOCOLATE TRAIL MIXBARS
CHOCOLATE TRAIL MIXBARS
Calories: 193kcal
Fat: 11.2g (2.1g S.Fat)
Carbs: 19g
Protein: 5.7g
Sugar: 8g
Sodium: 69mg
Pour the peanut butter and syrup into a large mixing bowl. Combine thoroughly. Mix in the melted chocolate once more.
Firmly press into the prepared dish, making sure to get into all the corners. Set aside for 30 minutes in the refrigerator.
Grab the parchment paper "handles" and lift out of the dish. Slice down the center on a cutting board. Turn and make three even cuts, yielding eight long bars.
CARROT CAKE TWO-BITE BALLS
CARROT CAKE TWO-BITE BALLS
Calories: 184kcal
Fat: 13.1g (1.8g S.Fat)
Carbs: 15.5g
Protein: 6.4g
Sugar: 10.2g
Sodium: 237mg
Transfer to a flat surface and thoroughly mix everything together. If necessary, use your hands. Pinch off dough pieces and roll into sixteen balls. If desired, roll the balls in additional shredded coconut.
APRICOT PISTACHIO ENERGY SQUARES
APRICOT PISTACHIO ENERGY SQUARES
Calories: 294kcal
Fat: 7g (1.3g S.Fat)
Carbs: 60.5g
Protein: 4.4g
Sugar: 46.1g
Sodium: 20mg
In a large mixing bowl, combine the dates, apricots, cashews, oats, and pistachios. Mix in the cashew butter and ground ginger as thoroughly as you can. You can blend it all together with your fingers.
Brown rice syrup, maple syrup, and vanilla extract should all be combined in a small saucepan. Bring to a boil and continue to cook until it reaches the hard ball stage on a candy thermometer, 260°F (127°C). Add to the date mixture quickly and thoroughly. Pour into the prepared dish and press firmly and evenly into all of the corners and edges. Refrigerate for at least 30 minutes before serving.
Grab the parchment paper "handles" and lift out of the dish. Place on a cutting board and cut into 16 squares.
Melt the chocolate chips in a microwave or a small saucepan if desired. Drizzle over the bars in a zigzag pattern.
NO-BAKE CHOCOLATE PEANUT BUTTER COOKIES
NO-BAKE CHOCOLATE PEANUT BUTTER COOKIES
Calories: 160kcal
Fat: 8.9g (5.9g S.Fat)
Carbs: 18.2g
Protein: 4g
Sugar: 11.3g
Sodium: 153mg
In a large saucepan, combine the milk, butter, sugar, cocoa powder, and chocolate chips. Bring to a boil and then check the timer. Allow to boil for 2 minutes. Stir occasionally to prevent the chocolate chips from sticking to the bottom of the pan before melting. Remove from the heat and stir in the vanilla extract, peanut butter, and salt until the peanut butter melts. Combine the oats and hempseed in a mixing bowl.
Drop dollops of the batter onto the prepared baking sheet with a spoon. You can handle them and shape them into cookies in a minute or less. Allow the cookies to set for about an hour. By putting them in the fridge, you can speed up the cooling and hardening process.
HIGH-PROTEIN PEANUT BUTTER COOKIE DOUGH
HIGH-PROTEIN PEANUT BUTTER COOKIE DOUGH
Calories: 113kcal
Fat: 6.3g (1.4g S.Fat)
Carbs: 12g
Protein: 3.7g
Sugar: 6.5g
Sodium: 67mg
Roll the balls in finely ground peanuts to give them a more refined appearance when serving. Store in the refrigerator between snacking for easier handling.
CRUNCHY NUTS AND SEEDS PROTEIN BARS
CRUNCHY NUTS AND SEEDS PROTEIN BARS
Calories: 203kcal
Fat: 18.3g (9g S.Fat)
Carbs: 7.5g
Protein: 4g
Sugar: 3g
Sodium: 64mg
In a large mixing bowl, combine the flours and flaxseed meal. Mix in the milk, cashew butter, maple syrup, almonds, cranberries, and sunflower seeds with a heavy wooden spoon. Finally, stir in the melted chocolate. Pour the batter into the prepared dish and press firmly and evenly into all corners. Refrigerate for at least 30 minutes before serving.
Grab the parchment paper "handles" and lift out of the dish. Place on a cutting board and cut into 16 bars.
PEPITA AND ALMOND SQUARES
PEPITA AND ALMOND SQUARES
Calories: 181kcal
Fat: 9.6g (2.8g S.Fat)
Carbs: 21g
Protein: 4.9g
Sugar: 12.6g
Sodium: 37mg
Combine the almonds, oats, pepitas, cranberries, coconut, and hempseed in a large mixing bowl. Combine thoroughly. Stir in the peanut butter, making sure it's evenly distributed. When most of it has been worked in, you can use your fingers.
In a small saucepan, combine the brown rice syrup, maple syrup, and vanilla extract. Bring to a boil and continue to cook until it reaches the hard ball stage on a candy thermometer, 260°F (127°C). When this temperature has been reached, quickly pour over the almond mixture, and thoroughly stir. It will quickly begin to harden. Pour into the prepared dish and press down as firmly and evenly as possible. Refrigerate for at least 30 minutes before serving.
Grab the parchment paper "handles" and lift out of the dish. Place on a cutting board and cut into 16 squares.
RAW DATE CHOCOLATE BALLS
RAW DATE CHOCOLATE BALLS
Calories: 269kcal
Fat: 15.1g (7.8g S.Fat)
Carbs: 26.9g
Protein: 7.3g
Sugar: 14.1g
Sodium: 196mg
Pinch off pieces of dough and roll them into 24 balls. Each ball should be rolled in shredded coconut. Place in the refrigerator for about 30 minutes to harden.
OVER-THE-TOP BARS TO GO
OVER-THE-TOP BARS TO GO
Calories: 256kcal
Fat: 11g (1.9g S.Fat)
Carbs: 35.5g
Protein: 7.7g
Sugar: 12.2g
Sodium: 64mg
In a large mixing bowl, combine all of the ingredients except the peanut butter and syrups. Start mixing in the peanut butter with a wooden spoon, then use your hands to mix and pinch until the peanut butter is well incorporated into the dry ingredients.
In a small saucepan, combine the brown rice syrup and maple syrup. Bring to a boil and cook until a candy thermometer reads 260°F (127°C) for hard ball stage. Pour the syrups over the oat mixture and thoroughly mix. The mixture should then be quickly spread into the prepared dish. It will cool quickly, allowing you to press down into the dish as evenly as possible with your fingertips. You can also press down firmly with the bottom of a measuring cup. Refrigerate for at least 30 minutes before serving.
Grab the parchment paper "handles" and lift out of the dish. Slice into sixteen squares on a cutting board.
PROTEIN PEANUT BUTTER BALLS
PROTEIN PEANUT BUTTER BALLS
Calories: 52kcal
Fat: 3.5g (3g S.Fat)
Carbs: 4.2g
Protein: 1.1g
Sugar: 0.8g
Sodium: 121mg
Keep refrigerated for up to 2 weeks.
CHERRY CHOCOLATE HEMP BALLS
CHERRY CHOCOLATE HEMP BALLS
Calories: 77kcal
Fat: 4.8g (1.8g S.Fat)
Carbs: 6.9g
Protein: 2.3g
Sugar: 2.8g
Sodium: 26mg
Refrigerate for up to 5 days or freeze for up to 6 months.
TROPICAL LEMON PROTEIN BITES
TROPICAL LEMON PROTEIN BITES
Calories: 202kcal
Fat: 15.2g (3.4g S.Fat)
Carbs: 4.8g
Protein: 12.6g
Sugar: 0.7g
Sodium: 445mg
Take a clump of dough and roll it into a ball. Continue squeezing and working it until a solid ball is formed.
NO-BAKE CEREAL DATE BARS
NO-BAKE CEREAL DATE BARS
Calories: 140kcal
Fat: 10.4g (1.7g S.Fat)
Carbs: 33g
Protein: 9.1g
Sugar: 19.1g
Sodium: 24mg
In a large mixing bowl, combine the cereal, flaxseed meal, protein powder, peanuts, and dates.
Combine the almond butter and both syrups in a small saucepan. Bring to a boil and continue to cook until the hard ball stage, 260°F (127°C) on a candy thermometer, is reached. Stir into the cereal mixture quickly, then spread into the prepared dish. It will cool quickly, allowing you to press down into the dish as evenly as possible with your fingertips. Refrigerate for at least 30 minutes before serving.
Grab the parchment paper "handles" and lift out of the dish. Slice into sixteen squares on a cutting board.
PROTEIN POWER PISTACHIO BITES
PROTEIN POWER PISTACHIO BITES
Calories: 433kcal
Fat: 34g (7.1g S.Fat)
Carbs: 22.2g
Protein: 14.5g
Sugar: 4.6g
Sodium: 1010mg
Make eighteen balls out of the dough.
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