Quesadillas & Tacos

Quesadillas by Dieter

Per Quesadilla:

1 tablespoon red kidney beans (ideally the type that is in a spicy sauce)
1/2 tablespoon vegan cream cheese
1 teaspoon nutritional yeast
salt
chili flakes

• Mix these ingredients using a fork, smashing the beans, to create a smooth texture.
• Fill into a tortilla together with olives and vegan cheese. Place in sandwich maker to grill.

Für jeden Quesadilla:

1 Esslöffel rote Kidney Bohnen (idealerweise Chili Bohnen in Sosse)
1/2 Esslöfel veganer Schierkäse
1 Teelöfel Hefeflocken
Salz
Chili Flocken

• Vermische die Zutaten mit einer Gabel, dabei die Bohnen zerdrücken um eine gleichmässige Masse zu erstellen.
• Diese Masse wird in einen Torvilla-Fladen gefüllt, mit ein paar Oliven und veganem Käse, und dann in einem Sandwich-Maker gegrillt.

Try sweet potato quesadillas https://www.forksoverknives.com/recipes/vegan-burgers-wraps/black-bean-and-sweet-potato-quesadillas/

Tacos by Corina

Corn tortillas

Chili beans

Cheese

Jalapeños

Broad beans

• Place small corn tortillas in a baking pan and top with everything in the list above and bake for 25 min (or until the tortilla is almost crispy and the cheese is melted).
• Top with slaw and serve

Try sweet potato tacos https://www.forksoverknives.com/recipes/vegan-burgers-wraps/spiced-sweet-potato-tacos/

Brownies / Drownies

von Dieter

We (and apparently others) love these brownies so much that we keep adapting the recipe so we can eat them as much as possible. Our current - high protein/lower sugar - version is here! We played with these recipes in Europe, so the measurements are all in grams/millilitres - we now adapted this to cups for the first recipe but haven't tried it that often, so you if you are measuring ingredients by cups you might need to adjust the amounts slightly. The batter should be like a cream before baking, so more on the soft side. 

Wir (und anscheinend auch andere Personen) mögen diese Brownies so sehr, dass wir das Rezept mehrmals angepasst haben, um diese Brownies so oft wie möglich essen zu können. Hier ist unsere aktuelle Varianten mit viel mehr Eiweiss.

Drownies (high protein)

200gr (1.5C) protein powder mix (we use a mixture of 4 parts rice protein powder, 4 parts pea protein powder, and 1 part hemp protein powder)

100gr (1C) Zucker / sugar
50gr (1/4C) Kakaopulver / cocoa powder 

1 Esslöffel (1T) Backpulver  / baking powder 

1 Teelöffel (1t) Salz / salt

1t Vanille (amount depends on the type of vanilla you use, for most it is around 1t)

250ml (1C) Wasser / water 

150ml (1/2 cup) Öl / oil 

2 Teelöffel (2t) Maple syrup / Ahornsirup

Instead of the protein powder mix, you can use a mixture of 100gr gluten/seitan mix and 100gr protein powder (also soy flour works) - though that of course means they will no longer be gluten free. Or you can use 200gr of normal flour.

Instructions 

• Mix the dry ingredients directly in the baking pan
• Add the wet ingredients and mix thoroughly with a fork
• Bake at 370F for 35 minutes, the brownies are ready when a knife comes out clean and the top has started to caramelise

Anleitung

• Die festen Zutaten in einen Backschussel geben, leicht vermischen / Mix the dry ingredients in the baking pan.
• Die flüssige Zutaten hinzufügen und mit einer Gabel gründlich vermischen
• Backen bei 180C für 35min, sie sind fertig wenn ein Messer sauber herauskommt und die Oberfläche leicht karamellisiert ist

Nutrition comparison

High protein

• Total 750g – 2640 calories, 175g Eiweiss - 30 pieces of 25g
• Per piece: 88 calories, 5.5g protein/Eiweiss, 5g fat/Fett, 3g sugar/Zucker

Veganaise: 2 options (original fatty vs high protein)

Original fatty

We found this great veganaise recipe on this German blog: http://vegan-und-lecker.de/2016/05/29/goettliche-mandel-mayonnaise/

It's easy to make, and you can adjust the flavour by changing the amounts of stock and mustard. Here is our adapted version:

75g white almond butter
100ml tap water
1 stock cube
2 tablespoon (French's) mustard
1 tablespoon lemon juice

• Add to a blender and mix at high speed.

ca. 125ml sunflower oil
2 teaspoon vital wheat gluten or cornstarch

• Keep adding the oil in stages until you notice a change in consistency, blending at high spending. You might have to add more. For a more spreadable consistency, add vital wheat gluten or cornstarch and continue to blend.

Alternative recipe (high-protein, low fat)

by Dieter (inspired by Veganomicon)

400g silken tofu
~40g wheat gluten/seitan basis
4 tablespoons olive oil
4 tablespoons rice vinegar

for flavouring:
mustard
nutritional yeast
black pepper
salt
chili pepper

White pizza sauce

by Dieter

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

Protein snickerdoodles

Modified by Corina from: http://www.geniuskitchen.com/recipe/soft-snickerdoodle-cookies-97496 

• 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

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

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.