Sunday 24 September 2023

Jalapeño poppers

 by Corina


Puff pastry sheets / Blätterteig
Jalapeños (sliced)
Soft cheese - like cheezwiz (in Germany: Gouda's Glorie creamy cheese style)

Defrost, cut, and stretch out the pastry sheets. Place cheese and then jalapeños on top. Seal the edges of the pastry sheet to itself. Bake at 200C for 15 min or until golden brown on top.

Friday 8 September 2023

Fava Bean Hummus


 By Dieter


200g broad beans / dicke Bohnen (gekocht, aus einer Dose/Glas)
4T white sesame seeds / weisse Sesamsamen
1t coriander powder / Korianderpulver
1t black pepper / schwarzer Pfeffer
1t salt / Salz
1t lime or lemon juice / Limetten- oder Zitronensaft
3T olive oil / Olivenöl
5T water / Wasser

The broad beans come in two forms already cooked in a glass or dry. If they are cooked in a glass or can, cook them again in boiling water, then use them in the hummus. If the beans are dry, soak them in water for 24 hours, then boil them for 50 minutes, and either mash them with a fork or put them in the blender with the rest of the ingredients. With the dry beans, we like to leave the skins on, but if you prefer a smoother hummus, you can remove the skins after boiling.

Combine all ingredients in the blender, and mix until it is a smooth thick paste. You might have to use the pulsing function on the blender, and you can adjust the amount of water depending on how thick you want the hummus to be.

Eat with toasted pita bread or pumpkin seed crackers.

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.

Iss mit getostete pita brot oder protein knäcke brot.

Sunday 20 August 2023

Protein boosters

g protein/100g : g protein/tablespoon

  • 80 : 7 vital wheat gluten (seitan powder)
  • 50 : 4 nutritional yeast
  • 40 : 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 seedspeanut 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 

Saturday 15 July 2023

Pesto

 by Dieter

2 handful fresh basil leaves / 2 Hände frischer Basilikum
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

3T olive oil
1 tomato diced
1/2 can pasta sauce
1t stock cube
2T tomato paste

Put in a pot and simmer for 5 min, then add…

1 can chili beans
1 lime
1/4C sweet corn
1C water
(*if you are going to add tortillas, add 4 small corn tortillas here)

Serve with avocado

*Adding tortillas changes the taste a bit (need to add more lime if you add tortillas). It is good, but tastes more like an enchilada rather than a sweet and sour thick summer soup.

Sunday 25 June 2023

Tempura



makes 8 starters or 3 large portions

Ingredients:
1/2 cup cold water
1/4 cup cornstarch
2 x 1/4 cup flour
1/2 t baking powder
1/4 cup oil
6 handful of fillings: mushrooms, broccoli, pickled ginger. It also works with a cheese that melts if you flip it frequently and pour runny batter over it when it is in the frying pan!

Preparation:
  • 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. 
Note: not our favorites = tofu, bell peppers, avocado