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

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: 

Best ever vegetarian nachos

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Alright, so Nachos aren’t the most difficult thing on earth to create – this I know. In my world, GOOD “chos” however, need to be grease-free, hot, not too cheesy and full of nutrition. Here’s how you get some good protein and vitamins into a yummy snack. I’ll be honest. The day I made these it was lunch!

 

Ingredients:

1/2 bag organic corn tortilla chips

1/2 cup mozzarella cheese shredded

1/2 cup old cheddar cheese shredded

(*sub in DAIYA for real cheese!*)

1/2 green pepper diced

1 medium tomato diced

1/2 red onion diced

1/3 cup pickled jalapeno peppers

1 can organic black beans

Method:

Preheat oven to 350 degrees.

Layer ingredients on baking as follows:

Handful chips, mix of 2 cheeses, handful of beans, sprinkling of red onion, sprinkling of green pepper, sprinkling of tomato. Repeat twice.

Place in oven and bake for 15 minutes or until cheese is melted.

Switch to broil for 5 minutes to brown cheese.

 

Serves 3-4 adults.

 

Serve with HOMEMADE Guacamole and Salsa! Links below:

 

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Holy Guacamole

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I’ve already ranted about lazy Larry’s and store bought sauces…add this one to your list too!

Ingredients:

2 ripe hass avocados

Juice of 1/2 a lime

1/2 tsp garlic salt

1 tbsp fresh diced cilantro

Method:

Mash avocado with fork or cream with hand blender. Add remaining ingredients. Serve.

Zingy homemade salsa

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There is nothing I dislike more than having to eat pre-made sauces and dips that can easily be made at home. There are so many sauces that are easy to create, taste fresh, have more nutrient content and have no preservatives! For these reasons, I accept no excuses for why homemade salsa cannot be added to the repertoire of all would-be foodies, busy moms and lazy Larry’s out there.

Use this recipe on eggs, nachos, burritos, as a tapenade or for your bruschetta.

Ingredients:

1 juicy lime

2 medium tomatoes

1/2 red onion diced

1/3 cup diced cilantro

1/4 tsp garlic salt OR 1 clove freshly pressed garlic

1/2 tbsp coconut or avocado oil

Fresh ground pepper

Optional: 1 diced red hot pepper or jalapeno

Method:

Dice up all ingredients, sprinkle with salt, toss with liquid ingredients, top with freshly ground pepper.

Serves 2-4

 

Health Facts:

Cilantro is a natural preservative, antioxidant, detoxifier and anti-bacterial.

Chickpeas – From south of the border

 

Easy, quick and delish.

Easy, quick and delish.

This recipe is a favourite of mine for several reasons:

1- you can freeze it

2 – it’s UBER versatile

3 – summer or winter – it’s good

4 – easily packed

5 – cleanse friendly

6 – it’s spicy – or not

7 – blah blah blah – it’s protein packed

I could go on and on but this really is one of my more desired ways to prepare and consume chickpeas. Especially lately because I’ve been eating a whole tonne of them for no apparent reason! You CAN get Garbanzoed out, especially if you don’t eat meat.

You will need a slow cooker or a whole day (at least) at home for this one to turn out really well. I believe firmly that robust taste needs to settle in over night. I am serving it up “mexi-style” in this recipe but once you have the method down the flavours are easily interchangeable.

Ingredients: 

2 cans or 2 cans worth of soaked garbanzo beans

1/3 cup of your fave hot sauce ( I like Franks or sriracha)

3/4 cup veggie broth – try my easy at home recipe HERE

3 med-large onions diced

2 med tomatoes chopped

5 cloves garlic

2 tsp your fave oil that can be heated healthfully (avocado/grape seed)

1/2 tsp cumin

1/2 tsp paprika

1/2 pinch garlic salt

1/4 tsp celtic/himalayan salt

1/2 tsp fresh cracked pepper

*Optional 1/2 can of black beans/soaked favourite bean if you’re not super “tooty”.

Toppings: 

Lettuce, tomato, cilantro, green onion, cheese if you do cheese, nutritional yeast to sub cheese, sliced avocado.

*I opted to process some avocado with some apple cider vinegar and a hint of veganaise.*

Method:

Place all “non topping” ingredients in slow cooker on high for 4 hours, reduce to low for another 6 hours. Approximately 1.5 hours before serving, turn over to simmer setting and allow to simmer until serving. Check on your liquid levels after the first 6 hours or if you know your crockpot is temperamental.

For stovetop, use med-high and medium settings.

Serve – in taco shells, as wraps/burittos/as a chili or stew as a side. Play with different spices (curry??) to make a whole new meal of it.

Blend and freeze for a great soup base!

This served the two of us gorging until it was all gone.

 

 

 

Vegan & gluten free burrito salad

On a cleanse or clean eating program I find it really difficult to create meals that satiate. After a weekend of hiking and golfing (pull carts only), by the time dinner rolled around on the Sunday ~ we were both famished. 
Most of my recipes come from staring into the pantry and wondering what spices can conjure plain food into a good meal. This day, I had all the makings of Mexican spice, a can of organic black beans, some soy cheese and a few veggies. Behold: Burritos. 
I picked up some rice tortillas at the store however, they broke apart trying to roll these bad boys up, ended up morphing into a salad. 
Ingredients: 
1 can black beans rinsed
1 can cooked quinoa
1 avocado sliced
3 cups lettuce
1 large yellow onion
4 cloves garlic
1 sliced tomato
1 bunch cilantro
1/4 cup green onions
1 tbsp olive oil 
1/2 cup grated vegan/conventional cheese
Fresh pico de gallo 
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. 

Method: 
Heat beans in small pot on stovetop until warm. Set aside on lowest warming setting.

Place 1/2 oil in pan & heat at medium add cooked quinoa and sauté with a pinch of salt for 1-3 minutes. Add diced cilantro and sauté 2-3 minutes more. Set to warm. 
Place other 1/2 of oil in pan and add garlic and onions. Sauté until onions begin to clarify. Add 1 tbsp *mexican spice* and saute for a further 2-3 minutes. 
Ensure remainder of ingredients are sliced and diced the way you like. 
Salad: Plate lettuce, layer with quinoa, onion mix, beans, veggies & cheese. Top with pico de gallo & cracked pepper. 
Burrito: Layer fillings on rice tortilla (heat for approx 2 minutes in frying pan to create softer shell), place items near one corner of the burrito. Begin to roll, then tuck in each end of the burrito and lock into place by finishing off the roll. 
GREAT instructions (visual) here: ROLL THE PERFECT BURRITO
Serves 2-4 depending on how starved you are!!