Friday, 1 June 2018

White pizza sauce

by Dieter

2T Veganaise
1T Mustard
100ml Cream
2T Nutritional yeast
Black pepper
Cornstarch (first dissolved in cold water)
Stock cube

Thursday, 26 April 2018

Protein snickerdoodles

  • 1C / 240ml coconut milk (50kcal) (instead of 1C butter)
  • 1/2C / 100ml maple syrup (350kcal) and 1/4C / 50ml coconut flower syrup (150kcal) (instead of 1.5C sugar)
  • 150g soy flour (40% protein, 636kcal) and 150g Vital Wheat Gluten flour (80% protein, 600kcal) (instead of 2 3/4C / 311g flour; and instead of eggs because 1T soy flour = 1 egg)
  • 1t baking powder (instead of cream of tartar)
  • 1t baking soda
  • 1t vanilla
Roll balls in a mixture of sugar (~1/4C) and cinnamon (~3T). Grease baking sheet with coconut butter. They turn out crispy on the bottom and very chewy.

Protein = 180g 
(60g from 150g soy flour + 120g from 150g wheat gluten flour)

Calories = ~1786kcal + 300 kcal from rolling the dough in sugar = 2086

Ratio kcal/protein = 10

Makes 24 cookies, therefore, per cookie = 7.5g protein, 89kcal

Tuesday, 24 April 2018

Protein oatmeal cookies



Replace half of the flour (1/2C / 60g) with Vital Wheat Gluten flour (80% protein)
Replace 1C sugar with 1/2C maple syrup
Replace 1/2C butter with 1C coconut milk (the extra 1/2C is to make up for the reduced sugar) 
Increase to 2T cinnamon 
Add 1t almond extract

Place just a spoonful of batter on the baking sheet (greased with coconut butter) at a time and flatten each (they don't spread out as they bake). They will be brown and crispy on the bottom and chewy on top.

Protein = 73g 
(19g from oats + 6g from 60g flour + 48g from 60g seitan)

Calories = ~800kcal

Ratio kcal/protein = 11


Sunday, 22 April 2018

Strawberry shortcake smoothie

by Corina & Dieter

Blend:
1 portion (150g) Alpro protein yogurt mango
1 scoop (~75g) Alpro yogurt natural
1 C frozen strawberries (can be thawed)
1 T agave syrup

Serves 2
Total = 12.5g protein, 196 kcal
Ratio kcal/protein = 15.7

Saturday, 7 April 2018

Cinnamon bread / Süsses Brot

By Dieter

For the dough:
250ml warm water
50 ml sunflower oil
150gr flower type 405
100gr flower type 550
100gr Vital Wheat Gluten
1 pack of yeast
1 tablespoon sugar

For the filling:
1 tablespoon margarine
2 tablespoons brown sugar
vanilla
cinnamon
two handful raisins
one handful flaked almonds


Mix the yeast with the water and oil. Add the flour/gluten and the sugar, and knead a few minutes into a dough.

Cover with a wet cloth, put in a warm spot, and let the dough rise for about one hour.

Heat up the margarine till it melts, add the sugar, vanilla, and cinnamon and stir into a caramel coating.

Stretch out the dough on a surface covered in flour. Spread the filling, raisins, and almonds equally across. Roll up the dough. Cover a square oven pan with sunflower oil, and put the rolled up dough inside. Let it rise covered for another 30 minutes in a warm spot. Pre-heat the oven to 200C and include a container with water. Bake for 45 minutes.

Monday, 2 April 2018

Waffles

by Corina

2C Flour (high protein = 1C soy flour + 1C vital wheat gluten)
3/4 Sugar (low calorie = maple syrup and/or agave/kokosblüten sirup)
1T Salt
1T Baking powder
1T Vanilla
Chocolate Oatley

Mix everything together, adding as much Oatley as needed to get a consistency that is on the runny side.

Pre-heat waffle iron, pour batter on with a ladle, cook until on the crispy side. Tastes like waffle cones!

Note: do not use coconut butter to oil the pan because it makes the vital wheat gluten waffles chewy and not crispy. Also, don't use coconut sugar because it makes the waffles crumbly.

crispy, crumbly protein variant...
Use only soy flour and don't oil the waffle iron. Let it cook for a really long time. It will come out in crumbles, but they are really crispy and good

Sunday, 4 March 2018

Bread / Brot

By Dieter

There are several varieties of bread here so keep scrolling down!

White bread
300ml lauwarmes Wasser
250g Brotmischung Aurora Bauernkruste Mischung (halbe Packung: mehl, hefe, sauerteig)
100g Vital Weizen Gluten
100g Sojamehl

  • Mit Handmixer mehrere Minuten gut verkneten. Den Teig mit einem feuchten Tuch abdecken, und an einem warmen Ort für mindestens eine Stunde wachsen lassen.
  • Eine Backform gut mit Sonnenblumenöl einstreichen, den Teig einfügen, und noch einmal für mindestens 30 min gehen lassen.
  • Ofen auf 180C vorheizen. Eine Blechtasse mit Wasser hinzufügen. Das Brot für 45 Minuten backen.

Vollkornbrot

300ml lauwarmes Wasser
250g Brotmischung Aurora 6-Korn Mischung (halbe Packung)
50g Vital Weizen Gluten
80g geschrotete Leinsamen

  • Mit Handmixer mehrere Minuten gut verkneten. Den Teig mit einem feuchten Tuch abdecken, und an einem warmen Ort für eine Stunde wachsen lassen.
  • Anschliessend 1 Teelöfel Backpulver, etwas Salz, und Korianderpulver hinzufügen, und erneut gut verkneten.
  • Eine Backform gut mit Olivenöl einstreichen, den Teig einfügen, und noch einmal für eine Stunde gehen lassen.
  • Ofen auf 210C vorheizen. Eine Blechtasse mit Wasser hinzufügen. Das Brot für 50 Minuten backen.


German Rye Bread


1 large cup of water (350ml)
1t dried whole-grain sourdough starter
1t yeast
~3/4 large cup of rye flour
~1/2 large cup of wheat flour
2 knife-tips of salt 
1/3t cumin
1 knife-tip of nutmeg 
2T maple syrup/agave syrup/molasses

Start yeast and sourdough with warm water for 15 minutes. 
Add rye flour and knead with a fork.
Add half of the wheat flour and knead in.
Let rest and rise (eg overnight in fridge).
Beat down and let slightly rise again. 
Add remaining wheat flour and all the flavouring.
Thoroughly mix with a fork. 
Let rise for another 20 minutes at room temperature.
Put in oven form, lightly pressing it down.
Place in oven together with small container with water.
Bake for about an hour at 180 Celsius, checking water occasionally, until fork comes out clean and a dark crust shows.