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.

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.

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
  
  

Pesto

 by Dieter

2 handful fresh basil leaves / 2 Hände frischer Basilikum
entweder: 1 tablespoon walnuts / 1 Esslöffel Walnüsse

oder: 4 tablespoons cooked fava beans / 4 Esslöffel Ackerbohnen gekocht

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.

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.  

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.

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