by Corina
You're VEGAN?! What do you EAT?!!
...PIZZA, SUSHI, and ICE CREAM!!
Since many people think vegans only eat salad, we're posting our favorite recipes to keep them handy and current and also to show that vegans eat just about everything!
Sunday 24 September 2023
Jalapeño poppers
Friday 8 September 2023
Fava Bean Hummus
By Dieter
1t black pepper / schwarzer Pfeffer
1t salt / Salz
1t lime or lemon juice / Limetten- oder Zitronensaft
3T olive oil / Olivenöl
5T water / Wasser
Alle Zutaten in den Mixer geben und mixen, bis eine glatte, dicke Paste entsteht. Möglicherweise muss die Pulsierfunktion des Mixers verwendet werden. Die Wassermenge kann angepasst werden, je nachdem wie dick der Hummus sein soll.
Sunday 20 August 2023
Protein boosters
g protein/100g : g protein/tablespoon
- 80 : 7 vital wheat gluten (seitan powder)
- 50 : 4 nutritional yeast
- 40 : 5 soy flakes
- 40 : 2 soy flour
- 30 : 3 hemp seeds
- 27 : 3 almond butter
- 26 : 2.5 broad (fava) beans - high in leucine 2.1g/100g (Rondanelli et al 2020) for muscle building and in L-dopamine (Bhattacharyya 2022) for restless leg syndrome (Manconi et al 2021)
- 25 : 4 peanut butter
- 25 : 2 peanuts
- 21 : 2 almonds - high leucine 1.5
- 19 : 2 sesame seeds
- 18 : 1 flax seeds
- 17 : 3 chia
- 15 : ? hazelnuts
- 12.5 : 3 oats
- 9 : 1 lentils
- 9 : 1 kidney beans
- 6 : 1 green peas
Tricks
- Add hemp seeds, peanut butter, and/or soy flakes to cereal/müsli and use high protein soy milk (5g/100ml so about 12g/250ml Alpro, which is 1 breakfast)
- Add peanuts and nutritional yeast to stir frys, noodle dishes, mac & cheese, etc.
- Add lentils to curries
- Add cheese sauce to anything! (8g protein - add 9g if you replace the flour w half soy flour & half vital wheat gluten)
- Baked goods (including noodles)! Replace part of the flour with a 1:1 mixture of vital wheat gluten and soy flour. For example, if the recipe says 150g flour, use 50g of wheat gluten, 50g of soy flour, and 50g of regular flour (=65g protein with the 3 flours combined)
Snacks (g protein/snack sized amount)
- 20g Clif Builder bar (Amazon, Riegelpower.de)
- 15g (5 nuggets) Nuggets: 3g/nugget
- 14g (4 pieces) Puffy tofu (Komy Tofu: pate de soja frit): 30/100g & 170g pack so about 53g total, each pack has 15 pieces so 3.5g/piece (Mekong)
- 12g Sportness vegan bar (DM)
- 10g Alpro high protein yogurt - I can eat 200g as a snack so that's 10g (5/100g)
- 10g IronMaxx Vegan 30 bar (Rewe)
- 8g Dacon (tofu natur: 13/100g & use 600g/dacon batch)
- 8g Dofurky (30/100g)
- 8g Japanese tofu: 8g/filet
Breakfast: overnight oats = 46 g protein
- Combine in a bowl: 100g oats, 3T soy flakes, 1T hemp seeds, 2T almonds, 200ml high protein soy milk
- Put in fridge overnight. For breakfast, add blueberries
Meal ideas
- Broad bean hummus - also high in leucine and L-dopa
- Massaman curry
- Roasted spicy cauliflower
- Cheesedurgers
- Tofu scramble
- Lentil dal
Saturday 15 July 2023
Pesto
by Dieter
1 tablespoon walnuts / 1 Esslöffel Walnüsse
2 tablespoons olive oil / 2 Esslöffel Olivenöl
1 teaspoon nutritional yeast / 1 Teelöffel Nahrungshefe
1 teaspoon lime juice / 1 Teelöffel Limettensaft
1 teaspoon black pepper / 1 Teelöffel schwarzer Pfeffer
1 teaspoon salt / 1 Teelöffel Salz
1/2 teaspoon coriander powder / 1/2 Teelöffel Korianderpulver
Mix all ingredients in a blender until it forms a smooth paste. Add to your pasta of choice. Depending on how thick you like your sauce on your noodles, this amount is enough for 2-4 portions.
Alle Zutaten in einem Mixer mixen, bis eine glatte Paste entsteht. Zu den Nudeln Ihrer Wahl geben. Je nachdem, wie dick die Sauce auf den Nudeln sein soll, reicht diese Menge für 2-4 Portionen.
Thursday 13 July 2023
Strawberry shortcake
Make the biscuits and strawberries as in this Veganista recipe
I wasn’t a fan of the coconut whipped cream linked at the recipe (overpowering coconut taste). I suggest making the whipped cream from your favorite brand. I like Rama in Germany.
Wednesday 5 July 2023
Tortilla-less soup
Modified from Deryn Macey by Corina
Sunday 25 June 2023
Tempura
- Cut the fillings into mouth sized pieces
- Heat the oil to a medium-high temperature
- For the batter, mix the 1/2 cup cold water with the 1/4 cup cornstarch, 1/4 cup flour, and 1/2 t baking powder until there are no more clumps. It is can be good if the batter is quite runny because it will fry quickly in the oil.
- Pour the remaining 1/4 cup flour on a plate
- Place each filling into the dry flour, shake off excess, and then place into the batter. Make sure all sides are coated.
- Place the batter-coated piece into the pan with hot oil. You can scoop extra batter up with a spoon and put it into the hot oil to increase batter coverage for each piece.
- Fry on each side for ~2 mins or until golden brown.