Navy bean “chili” – Vegan Bodybuilding Series

I’ve embarked upon a journey in vegan bodybuilding. Most of you have been following my “Becoming Little Miss Bikini” series so you will already know the ups and downs of eating for a particular look, weight and fat loss as well as building muscle.

Eating bland meals has pushed me into trying to get creative with what little ingredients I can use at this time. Here’s my first crack at a recipe that didn’t turn out like complete garbage.

I’ve included some of my pre-made spice mixes as well as the commercial spices I purchased to help along my journey. You are not chained to buying products online – fear not!

Meal background: This would typically be my second meal of the day. The majority of my carbohydrates come from this meal and my protein shakes, of which I have two per day on workout days.

Ingredients: 

1 cup of navy beans (because these make me the least gassy)

2 cups spinach

1/4 cup white rice

1.5 cup chopped mixed veggies ( I chose celery, cherry tomatoes, mushrooms & peppers)

1.5 tbsp of my MEXICAN SPICE or if you have Flavor God use Garlic Lovers

High spectrum salt to taste

Method: 

Combine all ingredients in a pot on stove-top and simmer on medium heat for 10 minutes, then on low heat for another 10.

The tip here for meal prep is – Triple the recipe for 3 meals, quadruple it for 4 etc… this makes batch cooking a cinch. Which, in the world of bodybuilding is essential for maintaining a work-play-life balance.

Calorie Breakdown: 

Approx 400 calories per serving

24g of Protein

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Mexican Food Spice – Ole!

Mexico's spellbinding spice markets.

Mexico’s spellbinding spice markets.

I love Mexico. We love Mexico actually. Jeff and I have traveled to Mexico at least once or twice per year for the last four years. It’s close, beautiful and has some of the most diverse landscape and fantastic folks around.

With that said, you must know that I love spice. Flavourful or just plain hot – it’s a staple in our home.

Having pre-mixed spices in your pantry comes in extremely handy when you’re in a rush. I put together this no fuss mixture for one of my recipes and decided I should break it down here for better use to you all.

Mexican spice: ** I love to mix a batch of this together when I have time to have it handy for quick use rather than pulling out all the spice jars. **
Mix together 1.5 tbsp each: chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in air tight glass jar.
The beautiful image in this recipe came from: 

Vegan Metis Bannock – Frybread

Tradition 2.0

Tradition 2.0

Anastacia came home from school on Friday talking about what she learned that week. Part of her experiences were speaking and learning about First Nations people, apparently Bannock was either discussed or eaten.

Having Metis roots close at home meant that she had already experienced making and cooking Bannock over an open fire at home and she has also been exposed to a tidbit of the culture.

She asked if we could make Bannock. I accepted the challenge and added a twist – veganism.

If you like scones, you’ll love this recipe.

Ingredients: 

3 cups pre-mixed cake flour (includes baking soda/powder/salt)

3 tbsp granulated organic cane sugar

1 tbsp baking powder

1 tsp salt

1/2 block (lb) of vegan butter spread (or butter if you will)

1 cup almond milk

Jam/Honey/Agave nectar for topping

Method: 

Preheat oven to 425

Mix dry ingredients.

Add butter and mix by hand until crumbled.

Slowly add almond milk until dough forms but is not sticky/runny. (Add little bits of flour if your mixture is too wet).

Knead (folding) for 2 minutes.

Form into ball.

Spread in circular formation about 1/2 an inch thick on cookie sheet. I use a pizza sheet.

Bake for 20 minutes or until browned.

Serve warm drizzled with jam, honey or agave nectar.

 

 

Thai Asparagus salad

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This salad can be made in a variety of ways however, egg is traditionally asian. If you have an egg like substance OR some flavourful tempeh, those work amazingly well as well.

I think this is a great lunchtime or brunch recipe. I had this for dinner after a big gym session and felt like a needed a little something more. If you feel like you are missing something with this dish – I say add some lightly steamed Farkay noodles or some other small noodle to warm up your greens just a smidgeon.

Ingredients: 

1 romaine heart

1 handful peashoots

2 cups kale

1/2 long English cucumber, sliced

1 bunch asparagus ends removed

1/4 cup fresh chopped mint

1/2 cup fresh chopped basil (thai basil if you can find)

1/3 cup fresh chopped cilantro

4 eggs OR vegan thai tempeh

4 tsp oil for cooking

Fresh thai peppers diced to top (optional)

My favourite homemade FAUX FISH SAUCE

Method:

Create fish sauce and allow to sit for at least 1/2 the day.

On stovetop in saucepan bring 1/2 an inch of water to a boil. Add asparagus, cook with lid on for 3-5 minutes or until tender. Remove from heat and chill in fridge.

Prep your salad veggies in a bowl and set aside/refrigerate.

Eggs: Beat/whisk individually in small bowl. In small pan heat 1 tsp of oil for each egg or as needed. Add whisked egg to hot oil and cook until a little egg crepe is created. Remove from heat. Repeat for 3 remaining eggs.

Roll egg crepes into a tubes and slice thinly – set aside.

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Toss cucumbers and asparagus in a heavy helping of fish sauce and allow to marinate/coat for 5 minutes.

Top salad with marinated veggies, egg and diced peppers if desired.

Beauty greens.

Beauty greens.

Serves 4

Garlic-y Sauerkraut

Crocks are a delight

Crocks are a delight

 

Another recipe to address eating in-season. Cabbage, carrots, garlic and some spices are all you need to start playing with fermentation! Luckily if you’re North of the 49th, these ingredients are available to you at any time.

You may NOT have a crock but do not fear, if you have some glass vessels you can start out fermenting in smaller batches to see how much you enjoy it and how much you will be consuming before you put out the cash for a crock.

Please do not use metal or plastic – ever.

My suggestion is to check second hand shops and online bargains like Kijiji or Craigslist instead of buying new. This way you can up-cycle and save cash.

This is a larger batch recipe, halve or quarter depending on your brewing vessel. Note: your cabbage volume will decrease by about half by the time you’re ready to ferment.

Ingredients: 

3 heads cabbage

5 large carrots

6 large cloves garlic

2 tbsp celery seed

1/4 cup vinegar (if needed)

1/4 cup water (if needed)

1/4 cup salt (or to taste)

 

Method: 

Slice up veggies thinly as shown below.

In-season goodness

In-season goodness

Next, start massaging your salt (slowly) into the veggies to pull the water out of the cabbage and carrots. This will take some time if you do not have some sort of a tamper to do this for you. Squeeze and squeeze and squeeze until you start to see a lot of water appearing.

Taste a little bit of the mixture to see how salty it is while you are adding salt slowly. Remember, your fermentation process will not remove all salt SO if you over salt, add more veggies.

Wet & ready

Wet & ready

You should start to notice that when you push down on the veggies your water starts to come up over the top of them. This is great. You will need to keep the ferment covered in water for the duration of its souring.

You will need to add some water/vinegar mixture to add more water if you cannot draw enough from your vegetables.

Secret ingredient

Secret ingredient

My secret ingredient is celery seed. I add this at the very end and stir throughout the mixture.

Once your mix is covered with liquid, place a loose towel over the opening of your vessel to allow air to access your new batch of ferment. I like to secure this with an elastic band.

You will need to check on this daily to ensure mold does not appear. Unlike Kombucha, you can scrape mold off of the top of a kraut ferment. Like Kombucha, the length of fermentation is all up to your own personal taste AND the time of year.

The warmer your kitchen the quicker your ferment. Taste in about 2-3 days to see your progress. Allow the ferment to continue until you have the desired level of sourness you like. After this, place a lid on your kraut and refrigerate to stop the fermentation process. Hit up my Kombucha post for fermenting tips.

Remember, you can start to make ferments your own. Add nettle for food medicine, hot peppers for spicy kraut, use purple cabbage for more colour or just stay straight up plain with green cabbage.

Your kraut is resting nicely and soon you will be able to use this delicious food to balance your gut, clear your skin and bring shine to your hair!

Sleeping & souring

Sleeping & souring

Japanese-style Miso soup

Quick & delicious

Quick & delicious

 

When you have no time and no patience, you require quick and easy recipes that are filling and nutritious. This meal is a 30 minute marvel packed with protein, vitamins and minerals.

Ingredients: 

2 tbsp miso

3 tbsp tamari

4 cups homemade veggie broth

1/2 red pepper sliced

8 white mushrooms sliced

1 cup broccoli florets

2 stalks celery sliced

1/4 cup cilantro diced – set aside

4 hard boiled eggs, halved (optional)

4 large cloves garlic

3 tbsp seseame oil

1.5 tbsp rice vinegar

1 package black bean noodles (equivalent to 4 cups cooked noodles)

Salt & pepper to taste

Method: 

Bring eggs to a boil on stove top, set aside for 10  minutes. Rinse and soak (shell on) in icy water for a few minutes. Peel & set aside.

Saute garlic in oil for 3-5 minutes. Add all veggies and cook for 3-5 more minutes. Add broth, miso, vinegar and tamari & bring to a boil for. Reduce heat and simmer for 10 minutes.

While soup is simmering cook noodles.

Add noodles to bowl, top with soup, garnish with egg and cilantro or try green onion & sriracha.

Serves 4 OR 2 very hungry people.

Not your Mee’s Bahn Mi

A beautiful thing

A beautiful thing

So excited I can’t even write an intro.

 Ingredients:

1 block firm ORGANIC tofu – pressed

(my press cheat is to place the block between two plates, wrapped in paper towel with a heavy bowl on top for about 20 minutes)

2 tbsp black sesame seeds

3/4 cup oats

1 cup diced fresh cilantro

1 diced/sliced tomato

3 large cloves garlic

1/4 cup sliced cucumber

4 Ciabatta buns – gluten free option is brown rice wraps which work really well, you’re welcome celiac friends.

2 tbsp tamari

1/2 tbsp Liquid smoke

1.5 tbsp vegan/vegetarian Worcestershire

1 large yellow onion

1/2 & a bit cups bread crumbs

2 seeded jalapenos

1/2 tbsp Ginger

1/2 tbsp Paprika

1 tbsp Cumin

1/2 tbsp Corriander

1/4 tbsp Cayenne

Salt & Pepper to taste

2 tbsp sesame oil

 

Method:

Get your tofu pressing if you haven’t already, this needs doing first. Next get on creating the Pickled Carrot/Daikon and Aioli before you start on the rest of the recipe.

Did you get pickling and aioli’d? If not, get back to those recipes, if yes, good. Let’s start.

Place all ingredients other than tomato, cilantro, cucumber and jalapeno’s in food processor. Blend until the mixture can be shaped into patties. Shape yourself some lovely little patties and hold on to your hats because your mouth is going to be revved up with food passion like you’ve never seen before.

 

A greater tofu patty was never created.

A greater tofu patty was never created.

 

Preheat a cast iron pan for 10 minutes to medium heat setting. Add 1 tbsp sesame oil and coat pan evenly. Fry up sliced onion and garlic for about 5 minutes or until translucent. Place patties in pan and cook for 5-7 minutes on each side, careful not to allow for too much burning to occur on the outer edges. Add remainder of sesame oil if your pan dries up.

 

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NOW you’re going to spread your bread or wraps with that lovely aioli you made then stack on your patties, toppings and FINALLY your pickled carrot delight. You’re going to top this off with some salt and pepper and enjoy, thoroughly. I opted to cut mine in half because it was a little breakable.

This recipe serves 4 or 8 snack-sized 1/2 sammies. It’s a big one so don’t bother with any sides.