Vegan Protein Nutella

 

Let me start off by saying – this does not really taste like nutella. What it does taste like is still pretty delicious, peanut butter/chocolatey and protein packed with few calories.

I created this one for building season AND because I had run out of oats…..protein pudding I reserve for competition time when my coach orders me to drop the carbs.

I’ve included nutritional information for you below as well.

Happy Vegains to you all.

Ingredients: 

2 slices Ezekiel bread

1 scoop Iron Vegan chocolate protein

1 tbsp smooth peanut butter (sub with Almond if you prefer)

Hot water

Method: 

Place protein and peanut butter in a small bowl. Slowly add hot water and mix until blended well but still thick.

Butter on 2 pieces of toast.

 

Nutritional Info: 

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 291
% Daily Value *
Total Fat 10 g 15 %
Saturated Fat 2 g 9 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 326 mg 14 %
Potassium 100 mg 3 %
Total Carbohydrate 27 g 9 %
Dietary Fiber 6 g 24 %
Sugars 5 g
Protein 27 g 54 %
Vitamin A 0 %
Vitamin C 0 %
Calcium 30 %
Iron 35 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Apple Cinnamon Oatmeal

Regardless of how much time I have on my hands there are certain things that I WILL NOT eat out of a package. One of them is oatmeal. Quick oats give every reason for the human race to slow down and make their own damn oatmeal…here’s an inspiring recipe to bring whole food cooking back into your kitchen.

Make the time to go wild with fruits that you love!

Ingredients: 

1/2 cup quick oats & 1.5 cups hot water

1 tbsp flax seed

1/2 tsp aromatic coconut oil

1 Fuji apple – 3/4 diced 1/4 sliced for garnish

1/2 tsp cinnamon

1/2 cup nut milk of choice (this was low-cal almond & coconut 35 cals per cup)

Maple syrup or agave nectar to drizzle only

Method: 

On stove top bring all ingredients (other than milk & syrup) to a quick boil. Reduce to low heat and simmer for 2-3 minutes.

In microwave heat all ingredients other than milk and syrup for 1 minute, stir and heat for 30 seconds more.

Add milk (add this in the heating process if you like hot milk) and garnish with apples and drizzle syrup.

Makes one serving under 300 calories.

Breakfast wrap 

The “off” season is here. BUT instead of actually taking a tonne of time off, I decided to keep on aiming for muscle gains for a photo shoot I’ll be doing in mid-December. This means, you guessed it, more meal planning, measuring and looking forward to re-load meals.

At the same time I decided to give back to past clients, friends and acquaintances and decided to lead a {free} group winter reboot for what turned out to be nearly 30 people. I can feel the swarm of question marks swarming above everyone’s head about the number of calories in a day, meal timing and of course, macros.

My meals are not glamorous by any standard but when I do have the time I try to at least add a little variety and flavour…don’t kid yourself, it’s pretty difficult to do with a very limited amount of options.

You could easily add beans, or lettuce or tomatoes to this meal or swap the broccoli for shredded zukes and still keep within your calorie goals for the meal and day. Get creative and you’ll find that you can liberate yourself from processed crap food!

Ingredients:

1 ezekiel wrap

1.5 cups broccoli

3 oz tofu ( or 3 oz any light meat/fish protein)

1/2 tsp sriracha sauce

1/4 tsp Flavor God “Everything Spicy” seasoning

1 spritz of coconut oil cooking spray (this is = to 0 cals)

Method:

Spray pan with 1 spritz of pressurized coconut oil for cooking & heat to medium.

Add tofu and broccoli and 1 oz of water then stir in seasoning. Cover with lid and cook for 2-3 minutes.

Remove lid and stir – cooking for another 2-3 minutes.

If you like your veggies soggy – cook until your heart’s content. Otherwise, remove from heat, place in wrap and serve!

Nutritional Information:

172 Calories

22g  carbs

4g fat

12g protein

I took this photo of my hand beside my breakfast wrap to show the size and that for under 200 calories meals don’t have to be skimpy when you’re using whole food ingredients and not a lot of crummy, sugary sauces…..

Tofu & Bean Hash – Vegan

Quick & Painless

Quick & Painless

This month I committed myself to making some gains in the muscle department and getting a good prep in for a photo shoot in December. This means, you guessed it, meal prepping again.

At the same time I decided to lead a group of over 25 individuals on a 90-day reboot to build their confidence and body image through amazing diet and exercise. I think I need the inspiration to keep on track as well after my week in sunny Cabo!

This is a simple and typical bodybuilding-type recipe that I use for one of my 6-7 meals per day. You could sub soy chicken, tempeh or another protein source if you’re looking for variety.

This recipe takes literally 5 minutes to prepare.

I’ve currently been eating this AND a 1/2 cup of oatmeal….but feel free to add a noodle or carb of your choice for your desires.

Ingredients: 

1 cup chopped steamed green beans

3 oz organic tofu

1/2 tsp avocado oil

1/2 tsp Flavor God lemon & garlic

Salt to taste

Method: 

Heat oil in pan over medium heat.

Add all ingredients and fry until lightly crispy.

If you are using this recipe pre or post workout you can add your rice or quinoa or sub broccoli as well and make it even tastier!

Nutritional info: 

136 Calories

6g fat

5g protein

19g carbs

Pseudo gingerbread latte – Vegan Bodybuilding Series

   

 You all know that this diet is NOT the best, especially at the point where you’re into your last couple of weeks.

I took to trading in some of my fats for the day in order to down an almond milk latte or two.

I found that this pseudo homemade latte hit the spot and was pretty creative if I do say so myself!

The natural essential oils add a sugary / fatty taste where you don’t have to add anything. Not even stevia.

Ingredients:

1 tea bag – chai or gingerbread flavoured

1 cup almond milk, unsweetened & boiled/zapped

1 cup espresso coffee

Dash cinnamon & nutmeg

Method:

In very large mug for superhot espresso coffee and add teabag steeping for two to three minutes.

Remove teabag and stir in milk.

Add a dash of cinnamon and nutmeg.

Serve hot.

Sexy Maca Protein Pancakes – Vegan Bodybuilding Series

I promised in one of my “Becoming Little Miss Bikini” posts that I would put up my recipe for the hated protein pancake.

I have not learned to love these things however, this recipe turned out the best and I figured if you’re vegan and trying to fight your way to a body-building competition, you might appreciate this recipe and tips.

Maca is a little used superfood in my world but since my sex drive has been put on the back burner – 18 times per month instead of the usual 25 plus – I thought I’d add this little beast to boost the libido. It is also found to balance hormones, boost energy in general, aid with clearing skin and immune system.

Maca is a plant whose root has been used to treat low libido issues for years. Deemed an aphrodisiac and fertility enhancing, why not try it out if you’re “too tired”? Those who have a thyroid condition should avoid this as it could cause goiter. You don’t want that.

The flavour is sort of butterscotch-y over use can destroy smoothies and other recipes. You should consult a professional (me) if you’re wondering what dosages to take regularly.

You can purchase this in a variety of forms. I buy it powdered and bagged.

Ingredients: 

1 large tbsp organic, raw coconut butter ( I use Artisana)

1/2 cup gluten free oats (I use Only Oats)

1 tsp Maca ( I use Organic Traditions)

1 tbsp baking powder

1 scoop Iron Vegan Natural Vanilla Protein

1/4 tsp cinnamon

1/2 tsp homemade vanilla extract

Method: 

Mix all ingredients with hot water in a bowl as well as you can. Allow it to sit for 5 minute for the oats to absorb as much water as possible.

Add more water until you get to a pancake batter consistency.

Preheat a pan on to medium heat – level 4 or 5. Use coconut oil cooking spray to quickly spritz your pan.

Scoop out silver dollar sized dollops and allow to cook for at least 5 minutes. This will not bind like a regular pancake so don’t get too excited to flip them right away. Trust me.

Look for bubbles like with a regular pancake, seriously let them be for 5 minutes.

Flip and cook for another 3-5 minutes.

Plate and allow to cool for 5 minutes or so.

The inside will be slightly gooey and this recipe would be TO  DIE FOR with almond butter.

Nutrition information: 

365 total calories

25g protein

39 grams carbs

10g fibre

3g sugar

14g fat

52g iron

8g calcium

Raspberry vegan shake – Bodybuilder friendly

My life has never been boring. I attribute this entirely to the fact that I have ants in my pants and have since I can remember. My folks like to think that because they had me wrapped up in so much dance as a kid that I never knew how to do anything but plow full speed ahead – I think I tend to agree with this.

The latest passion I have developed is for bodybuilding. Not the stuff where you become Arnold Schwarzenegger over night, but the kind that gets you in about the most amazing shape of your life – AND it’s easy to maintain. As I have embarked on a new adventure I thought that I would share a recipe that worked for me and may help other people who are on the same path!

There is a lot of calorie/macro counting which is TOTALLY not my thing however, it’s interesting all the same so here I am, learning more!

Ingredients: 

150g Soyganic Tofu

1/2 1 navel orange

1/2 cup frozen raspberries

1/2 cup Vega Vanilla protein

1/2 large banana

Method: 

Add water and blend baby blend!

Health Breakdown: 

285 Calories

40 Carbs

5g fat

22g Protein

136g Sodium

24 g sugar