Buttery spread

 By Dieter

Version 1: Coconut base

50 ml plant-based milk (can use your own) / Milchalternative

2t lemon juice / Zitronensaft

200ml coconut butter / Kokosöl

100ml other oils (e.g. mix of sunflower and olive) / andere Öle (z.b. Sonnenblumen / Oliven)

salt to flavour / Salz je nach Geschmack

1t nutritional yeast / Hefeflocken

Combine and mix the plant-based milk and the lemon juice, and let it sit to curdle (though not much might happen). Melt the coconut butter until it is soft (not boiling), and mix in the other oils you are using. Combine the liquid oils with the curdled milk, and mix well. Stir in the salt and the nutritional yeast. Pour mixture into a glass container, and let it sit in the fridge until it is firm.

Die pflanzliche Milch und den Zitronensaft verrühren und zum Gerinnen stehen lassen (wobei manchmal nicht viel passiert). Schmelzen Sie die Kokosnussbutter, bis sie weich ist (nicht kochen), und mischen Sie die anderen Öle hinzu. Kombinieren Sie die flüssigen Öle mit der geronnenen Milch, und vermischen Sie sie gut. Das Salz und die Nährhefe einrühren. Gießen Sie die Mischung in ein Glasgefäß und lassen Sie sie im Kühlschrank stehen, bis sie fest ist.

Version 2: Cauliflower base

1/2 cauliflower / Blumenkohl

2T olive oil / Olivenöl

1T coconut butter / Kokosöl

4T water / Wasser

2T rice vinegar / Reisweinessig

2T oats / Haferflocken

1T nutritional yeast / Hefeflocken

1t salt / Salz

1/2t sugar / Zucker

Boil the cauliflower until it is soft. Add all ingredients into a blender and mix until creamy. Let it set in the fridge.

Den Blumenkohl kochen bis er fest ist. Dann alle Zutaten in den Mixer geben, und pürieren bis es cremig ist. Die Butter im Kühlschrank fest werden lassen.

Cookie dough

By Dieter, inspired by https://nutriciously.com/chickpea-cookie-dough/

2T soaked cashews / Cashew Nüsse

2T cranberries / Cranberries

2T almond butter / Mandelmus

1t vanilla / Vanilla

blend together into a cream. Stir in

3T cooked fava beans / gekochte Favabohnen

1T protein powder / Eiweiss-Pulver

a bit of salt / Salz

Can eat raw, or bake into protein-balls.

Kann roh gegessen oder in Protein-Bällchen gebacken werden

Loaded fava bean fries

 By Dieter 

10t cooked Fava beans / gekochte Fava Bohnen

4t olive oil / Olivenöl

8t water / Wasser

4t protein powder / Eiweisspulver

4t flour / Mehl

Mix all ingredients with a fork. This will create a compact dough similar, to churros dough (Brandteig). Rest the dough in a fridge for 30-60 mins. 

Mix in 1t baking powder. Coat small oven pan with olive oil. Make fries from the dough (1 fork full = 1 fry, makes ~15 fries), roll them in the oil, and sprinkle with salt and paprika. Bake at 425C for ~30 mins until golden brown. You might want to turn them occasionally and add more olive oil if needed. 

Serve with guacamole, tomatoes, and sour cream - or any other of your favourite toppings.

Alle Zutaten mit einer Gabel vermischen. Es macht einen kompakten Teig, ähnlich dem Churros-Teig (Brandteig). Den Teig 30-60 Min. im Kühlschrank ruhen lassen.

1t Backpulver untermischen. Eine kleine Ofenpfanne mit Olivenöl ausstreichen. Aus dem Teig Fritten formen (1 Gabel voll = 1 Fritte, ergibt ~15 Fritten), in dem Öl wälzen und mit Salz und Paprika bestreuen. Bei 425C ca. 30 Minuten lang backen, bis sie goldbraun sind. Gelegentlich wenden und bei Bedarf mehr Olivenöl hinzugeben. 

Mit Guacamole, Tomaten und saurer Sahne servieren - oder mit einem anderen Lieblingsbelag.

Favalafel

 By Dieter

8T boiled Fava beans / gekochte Favabohnen (ideally without shells)

1t black pepper / 1 Teelöffel schwarzer Pfeffer

2T nutritional yeast / 2 Esslöffel Brauerhefe
1t salt / 1 Teelöffel Salz
1t coriander powder  / 1 Teelöffel Korianderpulver

1/2t cumin / Kreuzkümmel

4T water / Wasser

1T protein powder / Eiweisspulver

3T flour / Mehl

Mix all ingredient. Put olive oil in a pan, and heat it up. Use a table spoon to take a portion of the dough and spread it in the pan. The dough should make about 10 favalafels. 

Serve with slaw, pickles, fresh mint, on naan or flatbread. 

Alle Zutaten vermischen. Geben Sie etwas Olivenöl in eine Pfanne und erhitzen Sie es. Nehmen Sie mit einem Esslöffel eine Portion des Teigs und verteilen Sie sie in der Pfanne. Der Teig sollte etwa 10 Favalafels ergeben. 

High-Protein Banana Bread / Bananenbrot

 By Dieter, inspired by https://foodlovin.de/kiwi-banana-bread-mit-macadamia-nuessen/

4 Bananen / bananas
8EL Eiweisspulver (wir benutzen eine Mischung aus 4 Teilen Reisprotein, 4 Teilen Erbsenprotein, 1 Teil Hanfprotein) / protein powder (we use a mixture of 4 parts rice protein, 4 parts pea protein, 1 part hemp protein)
2TL Backpulver / baking powder

1/2TL Salz / salt

4EL Ahornsirup/Reissirup/ maple or rice syrup

4EL Sonnenblumenöl / sunflower oil

Mögliche Extras / potential extras

1/2 Tüte Schokoladechips  / half a bag of chocolate chips

oder / or

4EL gemahlene Mandel / ground almonds

Alle festen Zutaten in einer großen Backform mischen. Die flüssigen Zutaten hinzufügen und mit einer Gabel umrühren, bis alles gut vermischt ist. 45 Minuten bei 180C/375F backen.

Mix all the solid ingredients in a large baking tray. Add the liquid ingredients, and stir with a fork until everything is well mixed. Bake for 45 mins at 180C/375F.

Makes ~16 small pieces. Our version contains a total of 100g of protein, so ~6gr protein per piece.

Fava Bean Hummus

 By Dieter

Traditional:

100g broad beans / dicke Bohnen (gekocht, aus einer Dose/Glas) (dried beans makes 500g hummus)

4T white sesame seeds / weisse Sesamsamen

2t coriander powder / Korianderpulver
2t black pepper / schwarzer Pfeffer
1t salt / Salz
2t lime or lemon juice / Limetten- oder Zitronensaft
5T olive oil / Olivenöl
10T water / Wasser

Fuul-Style:

100g broad beans / dicke Bohnen (gekocht, aus einer Dose/Glas) (dried beans makes 500g hummus)

5T olive oil / Olivenöl

10T water / Wasser

3T tomato puree / Tomatenpuree

2T coriander stems / Feste Teile des Korianders

1T cinnamon / Zimt

1T cumin / Kreuzkümmel

1T cayenne pepper / Cayenne-Pfeffer

1T coriander powder / Korianderpulver

1t salt / Salz

Pizza-Flavour:

100g broad beans / dicke Bohnen (gekocht, aus einer Dose/Glas) (dried beans makes 500g hummus)

100ml flavoured oil (we use the oil from marinated artichokes; alternative mix olive oil with water, and add more herbs)

1T Italian herbs / Italienische Kräutermischung

1T tomato paste / Tomatenpuree

1/2t salt / Salz

1/2t cayenne pepper / Cayenne-Pfeffer

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.

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 

Tom Yum

based on a recipe from The Spruce Eats   

Modifications:                          - no garlic                 - less stock cube                  - generous amount of dried chili flakes

Cheesedurgers

by Dieter

makes 6 burgers

150g pilze / mushrooms

200g tofu (fest / firm)

3T walnüsse /walnuts

1T hefeflocken / nutritional yeast

1t salz / salt

1T pfeffer / pepper

2t geraucherte paprika / smoked paprika

1t gemüsebruhe wurfel / stock cube

1T leinsamen / ground flax seed

2T vital wheat gluten / Seitan-Gluten or flour/Mehl

4T sonnenblumen öl / sunflower oil

• pilze frittieren im 2T öl und salzen
• Walnüsse in einer Ziploc-Tüte klein walzen
• Alle Zutaten (bis auf das Öl) in einer Schüssel mit den Händen verkneten, eventuell extra Mehl/Gluten hinzufügen
• die paste in 2T öl frittieren bis beide seiten braun sind auf eine mittler hitze damit sie knusprig werden

Sammeln die durger mit slaw und 2 scheibe Character / Cheddar käse in ein typ brot.

How much protein? 4.6g from mushrooms, 26g tofu, 8g walnuts, 4.3g flax, 8g gluten = 50.9g total (8.5g/burger)

Alternative version: Sloppy D's

The Sloppy D version

Instead of putting slaw on it after it is done having the cheese melted, pile on top: mustard, vegannaise, BBQ sauce, lettuce, tomato, and pepperoncinis. Eat with a knife and fork because it is messy!

Polvorones

modified by Dieter based on recipes (1, 2, 3)

                             

This makes about 24 cookies / Teig genug für ca 24 Kekse:

1 cup (150ml) sunflower margarine / 1 Tasse (150ml) Sonnenblumenmargarine

1/2 cup (100gr) granulated sugar / 1/2 Tasse (100gr) Zucker

1/2 cup (60gr) powdered sugar / 1/2 Tasse (60gr) Puderzucker

2 cups (250gr) Mehl / 2 Tassen (250gr) Mehl

pinch of salt / Prise Salz

Beat the margarine with a mixer to make it creamy. Add the sugar and powdered sugar and beat for 2 mins until well mixed. Continue beating and add the flour until no flour is visible anymore. There will be crumbles, so briefly combine it all with your hand. Take a spoonful, shape into a cookie, and place on an slightly greased oven tin. The cookies will melt slightly during baking, so don't place them right on the edge. Sprinkle with toppings if you like. Bake at 180C/375F for 15-20mins (golden brown).

Schlag die Margarine mit einem Mixer bis sie cremig ist. Füge den Zucker und Puderzucker hinzu und vermische alles gut mit dem Mixer für 2 Minuten. Füge das Mehl hinzu und schlage es mit dem Mixer unter. Es werden sich Krümel formen, also forme alles kurz mit der Hand zusammen. Nimm einen Löffelvoll, forme es in einen Keks, und setze es auf ein leicht geöltes Ofenblech. Die Kekse schmelzen etwas auf dem Blech, also nicht direkt an den Rand setzen. Wenn gewollt, streue Garnierungen drauf. Backe bei 180C/375F für 15 Minuten (bis sie golden sind). 

Pancakes & crepes

By Dieter

High protein pancakes

1 tablespoon protein powder + 1 tablespoon flour (this will make 2 large crepes, adjust amount according to how much you want to make)

sprinkle of salt

1/2 teaspoon sugar (increase if you increase the amount of flour)

baking powder

water

1 small apple, thinly sliced 

Cinnamon 

• Stir dry ingredients together, add a little bit of water to make a paste. This will help having no clumps in the batter. Add more water until you have the consistency you want: if it barely drips off a spoon, this will make american style pancakes, if it is runny like cream, this will make crepes
• Heat pan with 1T sunflower oil until it is hot, pour batter into pan, then tip pan to make the batter on top run off to the edges of the pan until it is really thin. Cook until crispy on both sides. 
• Place on plate and add toppings (maple syrup, coconut butter, peanut butter, powdered sugar, jam).

Tofu Hot Pot Soup

Corina found (and modified) this recipe ages ago from a website that no longer exists.

2 T oil
2 T grated fresh ginger
3 cloves garlic, minced
1 lb. firm tofu, cut into 1-inch cubes

4 C broth (warm water)

1 T brown sugar
1/4 C soy sauce
2 t cayenne pepper (or Chinese chile paste/Sriracha sauce to taste)
1 T lemon juice

1/2 lb udon or lo mein noodles

1/2 C chopped fresh cilantro (optional)

• In medium to large pot, heat oil over medium heat. Add ginger and garlic and cook about 4 minutes. 
• Add tofu and fry about 4 minutes.
• Stir in sugar, broth, soy sauce, lemon juice, and chile paste; cover and bring to a boil. 
• Turn heat to high and add noodles, pushing them down into broth. Cook, covered, until noodles are tender. 
• Remove from heat, stir in cilantro 

Ginger-miso stir-fry

by Dieter

inspired by a recent visit to the Candle Cafe (NY)

1 block of firm tofu that is already seasoned (e.g. Taifun's bratfilets Japanische art, Rewe's tofu sesam mandel)

1 large bulb of broccoli

3 carrots

(other vegetables if you like)

A bit of salt

1 teaspoon of toasted sesame oil

2 teaspoons of sunflower oil

5 cm of fresh ginger

1 teaspoon of chili flakes

1 teaspoon of miso

1 tablespoon of nutritional yeast

1 teaspoon of tamari

1 teaspoon of rice vinegar

Some starch (corn flour or tapioca)

• Put oil in pan on medium heat. 
• Add the finely cut garlic and ginger plus the chili flakes and let fry for a bit. 
• Add the cut broccoli and carrots. 
• After 2-3 mins add a cup of water, the miso, tamari, rice vinegar and nutritional yeast. Stir well so that the flavours mix and coat all the other ingredients. 
• Finally stir in the starch to thicken the sauce.

Ginger salad

1 block of extra-firm tofu or 2C cooked fava beans (with salt and oil)

pickled ginger (see here https://pizzasushiicecream.blogspot.com/2019/09/pickled-ginger.html)

lettuce

2 tomatoes

2 carrot

1 handful basil

Annie's Goddess dressing or strawberry vinaigrette or liquid gold

Cut the tofu into small pieces (1cm by 1cm cubes). Add a bit of oil to a pan, and fry the tofu until the outside starts to become golden. Cut about 1 teaspoon of pickled ginger into tiny pieces, and add this with about 1 teaspoon of the pickling ginger into the hot pan with the tofu. Continue to fry for 2-3 minutes while stirring regularly.

Wash the salad ingredients and cut into mouth-sized pieces. Mix together in a bowl, and add the tofu and ginger. Split into bowls, each adding dressing to their taste.

Kale salad

By Corina

1 bunch of kale, chopped
1 block extra-firm tofu, cut in cubes
mushrooms, chopped
sweet potato
toasted sesame oil
tamari
Sriracha sauce

Fry the potato in oil until soft, put in mushrooms and cook until they change color, add the kale, tamari and Sriracha sauce, mix and cook until the kale is steamed.

Chocolate Chip Cookies

High protein version

from Chocolate Covered Kate, modified by Tom & Dieter

8T (heaping) protein powder

6T (heaping) flour

6T sugar

1/3t salt

1/2T baking powder

1T vanilla liquid or 1t vanilla powder

6T oil

6T water

1 chocolate bar (100g) cut into pieces or 6T chocolate chips

Mix all ingredients in a bowl. The dough will be relatively solid - add more water if there are crumbs, add more protein powder if the dough is too sticky (it should come off your hands when you are shaping the cookies). Grease an oven pan, and place the cookies on it (1 teaspoonful per cookie for small ones, this makes about 30 cookies). Preheat the oven to 390F (200C), and bake for 20 minutes if you want them crispy, or a bit shorter if you prefer them soft.

From http://vegetarian.about.com/od/vegancookierecipes/r/chocchipcookies.htm, modified by Corina

A smaller batch (makes about 24 cookies)
1 1/3C / 130g flour

1 t salt
1 t baking soda
1 t baking powder

3/4C / 75g sugar 

1t vanilla

enough vegan milk to make a thick dough (maybe 1/4C, but mix in a little bit at a time until you get the right consistency)

1/2C / 112ml vegan margarine

12 oz / 400g vegan chocolate chips

A massive batch

2 3/4 C / 260g flour (use 130g Vital Wheat Gluten flour [Veganz seitan basis] to increase protein)
1 t salt
1 t baking soda
1 t baking powder
1 1/4 C / 250g maple syrup (+670kcal) or sugar (+850kcal)
1 t vanilla
~250ml milk (but probably much less): coconut (80kcal) or oat (chocolate: 130kcal + 2.3g protein) (enough to make it the right consistency - it sticks together and is not runny)
1 C / 225ml margarine (+1590kcal) or coconut butter (+1800kcal) (melted if not using a mixer)
12 oz / 400g vegan chocolate chips (Trader Joe’s, Sarotti Fondue Schokolade [+2188kcal, 20g protein])

(To reduce calories, replace margarine with milk)

Mix flour, sugar, salt, baking soda, baking powder with a mixer. Add margarine and vanilla. Add enough coconut milk to get it to the right consistency. Stir in chocolate chips. Drop spoonfuls of dough onto cookie sheet. Bake at 350 degrees F for ~10 minutes, until edges just start to brown.

Total (130g wheat gluten / 130g flour) = 117g protein, 880kcal from flour & seitan only
Per cookie (total / 25 cookies) =
5g protein
35kcal + 34kcal from sugar - or - 27kcal from maple syrup
+ kcal from chocolate chips, milk, and margarine