Müsli mix / overnight oats

by Dieter and Corina

4C oats

2C protein powder mix (2/5 pea, 2/5 rice, 1/5 hemp)

1C almonds

1/2C sesame seeds

Dried fruit (or fresh fruit in your bowl)

Optional: cinnamon, hemp seeds, 

Put all in a large tupperware and shake. Store in the cupboard.

A few variations...

• Quick: dish some out, add milk, enjoy :-)
• Overnight oats: dish some out, add milk, put in fridge overnight
• Oatmeal: put some in a pot, add water and cinnamon, bring to a boil until it is the preferred consistency. Add maple syrup

Note: 60 g protein in the following version: 80g oats, 3T soy flakes, 1T hemp seeds, 2T almonds, 2T protein powder mix, 200ml high protein soy milk

Snack bars

from ROAR by Stacy Sims and modified by Corina

1/4C Brown rice syrup
1/4C / 100g Almond butter (27g protein) or 150g whole almonds (roasted, 25.6g protein)

2C / 400g Chocochips (a corn flake type of high protein cereal in Germany) (50g protein)

1t Vanilla

1/4C Cranberries

1/2C / 50g Pretzels (hand crushed) (6.5g protein)

Mix well together in tupperware, pat down, apply lid, put in fridge, eat with a spoon.

83.5g protein / 15 bars = 5.6g protein/bar

Milk and yogurt

Oat milk

By Dieter

200g Haferflocken

4T maple syrup

pinch Salz

2T Sunflower Oil

750ml Wasser

Plus spices: cinnamon, nutmeg, etc.

• Blend in blender. The milk is done, store in the fridge. 

Total: 800ml, 28g protein

Mango yogurt

By Dieter

1 mango (cut into pieces) / Mango (kleingeschnitten)

2T protein powder (we use a mixture of pea, rice, and hemp protein) / Eiweisspulver

2T sunflower oil / Sonnenblumenöl

1T lime juice / Limettensaft

2T sugar / Zucker

3T yogurt with live cultures / Jogurt mit lebenden Kulturen

Optional, depending on consistency: 6T water / Wasser

• Mix all ingredients in a blender

General instructions for finishing the yogurt

• Warm the oven so that it gets to 40C (if it is warm outside, you can put the containers outside)
• Use sealable glass containers and place them in the oven to get warmed up
• Let the pot cool to about 40C and then pour the pot contents into the containers
• Keep the containers in the warm oven for 24 hours (turn the oven on every so often to keep the temperature around 40C)
• VARIATIONS: replace sunflower oil with coconut butter and the yogurt will taste like a piña colada

High protein milk

By Dieter

600ml water / Wasser

6T protein powder (we use a mixture of pea, rice, and hemp protein) / Eiweisspulver

4T cocoa powder / Kakao-Pulver

pinch of salt / Prise Salz

1T vanilla / Vanille

1T cinnamon / Zimt

2T almond butter / Mandelmus

5T maple syrup / Ahornsirup

Do this...

• Mix all ingredients in a blender for ~45 secs
• Alle Zutaten im Mixer für ~45 Sekunden vermischen

Or this...

• Mix all ingredients in a pot and boil for 5 min
• Alle Zutaten im Topf und für 5 min kochen

Has 10g of protein per 100ml of water - with the additional volume of the other ingredients it comes down to about 7g of protein per 100ml of milk.

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

Cheesy fried fava beans

 Following this recipe of Becca Heyes. We ended up later making our Fachos recipe

• 1/2 Tasse Fava Bohnen in Wasser über Nacht einweichen lassen, dann 30 Minuten kochen
• Die gekochten Bohnen auf einem Ofenblech ausbreiten und mit etwas Olivenöl einreiben. Mit Salz und anderen Gewürzen bestreuen (z.B. Chili-Pulver). Für 20 Minuten bei 150C im Ofen rösten. 
• Dann mit Käse bestreuen, und für weitere 15 Minuten im Ofen rösten.

Use vegan cheese: in the USA, the shredded Mexican blend from Trader Joe's works well. In Germany, Simply V Reibegenuss is nice

• 1/2C fava beans - soak in water overnight, then boil for 30 min
• Lay the beans in a layer in a pan and sprinkle olive oil, salt, and chili powder
• Bake for 20 min at 150C
• Put cheese on top and bake for another 15 min

Variation: fry the cooked fava beans in a pan with olive oil, salt, chili powder, and cheese until the cheese melts

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.

Protein bars / Builder balls

Builder balls 

(based on Clif builder bars) by Dieter

4T peanut butter (16g protein)

12T protein powder (we use a mix of rice, pea, and hemp) (80g protein)

8T water (more if it is too clumpy or too crumbly)

2-4T maple syrup or rice syrup

1/2 chocolate bar broken into small pieces

Optional: squeeze a few orange slices into the mix or use a chocolate bar with orange in it

• Melt the peanut butter and syrup in a saucepan
• Mix in the rest of the ingredients
• Heat at medium heat, constantly stirring until everything is mixed and smooth (don't need to boil, just warm up)
• Mix in other ingredients for flavour and texture if you want (e.g. breakfast cereals, chocolate). For chocolate, remove the pan from heat and mix in the chocolate so that there are chocolate chunks and it isn't all melted through
• Form into balls or bars (makes ~6 small bars, each has 16g of protein), and let cool.

Jalapeño poppers

 by Corina

Puff pastry sheets / Blätterteig

Jalapeños (sliced)

1t Cheese - like Dieter's cheese

1t Veganaise

1T Fava beans (cooked)

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

Protein boosters / weekly meal plan

g protein/100g : g protein/tablespoon

• 85: 10 protein powder (mix of 2/5 pea/ 2/5 rice/ 1/5 hemp) (US links: pea, rice, hemp)
• 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 (Germany, US) - 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 protein powder, 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 cooked fava beans to curries, lasagne, mac & cheese, and lots more
• 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 the protein powder mix above. We used to replace part of the flour with a 1:1 mixture of vital wheat gluten and protein powder mix (=82.5g protein per 100g), but we like the protein powder mix much better. For cake/brownie-like consistency, only use protein powder mix. 

Snacks (g protein/snack sized amount)

• 20g Clif Builder bar (Amazon, Riegelpower.de) and Builder Dars
• 22g (4 small squares from a 32 piece batch) Drownies
• 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

An example meal plan for a week, with the Stacy Sims balance of 40% carbs, 30% protein, 20% fat, 10% sugar

Sunday (yoga day 20-45 min)

• Breakfast: pancakes
• Snack: yogurt
• Lunch: leftover noodles with fava pesto
• Snack: drownies
• Dinner: Massaman curry with fava beans
• Make for the week: builder dars, drownies, müsli mix, cinnamon crunch cereal, oat milk, yogurt, fava beans (soak for 24 hrs, cook, add linseed oil, olive oil, salt, and sesame seeds)

Monday (strength day 30-45 min)

• Breakfast: müsli mix with cinnamon crunch cereal and oat milk (if a strength training day, split breakfast so half is before the workout and half is within 30 min after the workout)
• Snack: builder dars
• Lunch: leftover Massaman curry
• Snack: drownies
• Dinner: Jalapeño poppers with fava beans

Tuesday (yoga day 20-45 min)

• Breakfast: same
• Snack: yogurt
• Lunch: mac & cheese with fava beans and with mango pico de gallo
• Snack: builder dars
• Dinner: pizza (with fava flour in the dough)

Wednesday (strength day 30-45 min)

• Breakfast: same
• Snack: builder dars
• Lunch: leftover pizza
• Snack: drownies
• Dinner: fava hummus and pita chips

Thursday (recovery day)

• Breakfast: same
• Snack: yogurt
• Lunch: leftover hummus and pita chips
• Snack: drownies
• Dinner: fachos with salsa and guacamole

Friday (strength day 30-45 min)

• Breakfast: same
• Snack: builder dars
• Lunch: fava ginger salad with strawberry vinaigrette
• Snack: drownies
• Dinner: kebab pita

Saturday (yoga day 20-45 min)

• Breakfast: pancakes
• Snack: yogurt
• Lunch: peanut butter and jam sandwich on Dieter's bread
• Snack: drownies
• Dinner: noodles with fava pesto
  
  

Cauliflower Taco Filling / Phad Thai hack

 By Dieter

1 cup of cauliflower (small head) / 1 Tasse Blumenkohl (kleiner Kopf)
1/2 cup of soy crumbs / 1/2 Tasse Soja-Hack
2 table spoons water / 2 Esslöffel Wasser
3 table spoons sunflower oil / 3 Esslöffel Sonnenblumenöl
3 table spoons ketchup / 3 Esslöffel Ketchup
2 table spoons smoked paprika powder / 2 Esslöffel geräuchertes Paprikapulver
2 table spoons smoked salt / 2 Esslöffel Salz
1 table spoons smoked chili powder / 1 Esslöffel geräuchertes Chilipulver
1 tea spoon cumin / 1 Teelöffel Kreuzkümmel

Blend the cauliflower into small shreds. Heat up a large pan on the oven at high heat. Add the soy crumbs, pour over boiling water, and stir. Briefly wait until the water is absorbed, and add the cauliflower to the pan. Stir in the sunflower oil. Fry the mixture, occasionally stirring it, until it starts to brown. Turn off the heat, add the ketchup and spices, and stir well. Fill into taco shells with tomatoes and lettuce.

Pürier den Blumenkohl im Mixer. Erhitze ein grosse Pfanne auf hoher Hitze. Füge das Sojahack hinzu, giess das kochende Wasser drüber, und vermixe alles bis das Wasser aufgesaugt ist. Füge den Blumenkohl hinzu, giess das Sonnenblumenöl darüber, und vermische alles gut. Fritier es, mit mehrmaligen Umrühren, bis es anfängt braun zu werden. Stelle den Ofen ab und füge den Ketchup und die Gewürze hinzu. Vermisch alles gut miteinander. Füll es in die Taco-Schale mit Tomaten und Salat.

Dofurky

 based on The Spruce Eats

1 cup vital wheat gluten

1/3 cup cornstarch

1/2 cup nutritional yeast

1/2 t baking powder

1 T black pepper

1 T smoked paprika

Mix the dry ingredients together in a large bowl.

5 T soy sauce

3/4 cup water

Add the liquids to the dry ingredients and stir briefly with a fork until all combined.

Next, use your hands to knead everything together. If necessary, add more water. The dough should be soft enough for you to easily press your fingers in. Knead it 10-15 times.

Let the dough rest for 5-10 minutes before kneading again.

Break the dough into 8-10 smaller pieces, and stretch each out into a thin cutlet (thinner than your finger width). 

In a large pot, combine some broth with soy sauce and ginger. Add the cutlets to the pot. The cutlets will more than triple in size, so don't fill the pot too high and make sure the pot is large enough. Bring the broth to a boil, reduce the heat, and let the cutlets simmer for about 1 hour.

Take the cutlets out. After letting the cool, squeeze out some of the extra liquid. Cut the cutlets into small squares, and fry them in some toasted sesame oil for 5-10 minutes. Add salt if necessary.

Sweet potato Massaman curry

by Dieter

2 sweet potatoes / sußkartoffeln
1 package mushrooms / pilze
2 handfuls peas / erbsen

1 C cooked fava beans

1 block tofu (smoked or other flavor)
4 t Massaman curry
400 ml coconut milk / kokonuss milch
2 t sunflower oil / sonnenblumen öl

1. Put sunflower oil in wok and fry the curry paste at medium heat for 3-4 min while stirring
2. Add coconut milk and stir
3. Add sweet potatoes, fava beans, and mushrooms, let boil for 15 min or until potatoes and lentils are soft
4. Add peas and tofu

Cinnamon rolls / Zimt Schnecken

By Dieter

The rolls

Make pizza dough. Make sure to add a lot of flour, and knead for several minutes. Let the dough rest, ideally 24 hours in the fridge.

Add 4T butter and 8T protein powder. Knead in until dough is smooth. Let it rest again, ideally in a warm place for 90 mins.

Oil a baking pan. Roll out (with your hands) the dough across the sheet in a long rectangle. 

The filling

Mix 4T butter with 4T maple syrup, 1T sugar, and 4T (or more) cinnamon.

Spread the filling onto the dough. Add pieces of chocolate or raisins or cranberries or nuts if you like. Roll the long rectangle like a sushi roll. Cut into small slices (~10). Bake at 375F / 180C for 20 mins. 

The icing
Choose one of the frostings, and spread over the rolls.

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

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