Baked Beans – Vegan Bodybuilding Series

There’s nothing I love more than a simple recipe during a week full of the hustle and bustle of life. I’ve chosen to add this quick and easy recipe to the bodybuilding roster because I’ve been using beans as pre-workout for about a year.

Most recently I’ve found that I personally do not get enough energy from them on my highest carb cycling/hardest workout days so I have chosen to use them in the off season or on a “cheat” day instead of as a strategy for more energy.

I used a slow cooker here to try and get as many farts cooked out of the beans as I could – this recipe was still a bit gassy….no funzo at the gym. Try soaking your beans over night before you undertake this one especially if you’re sensitive. Otherwise, be diligent to rinse the beans before you cook with them.

This is a clean recipe, I’ve included the nutritional information for you below as well. I’ve used all organic ingredients for this recipe.

Ingredients: 

1 can navy beans

1 can chick peas

1 can pinto beans

1 can white beans

1 large onion diced

5 cloves garlic diced

2.5 cups veggie broth

1 tsp coconut oil

1/2 tsp cumin

1/2 tsp rosemary

1/2 tsp oregano

Salt & Pepper to taste

Method: 

Using the saute or simmer setting on your slow cooker melt coconut oil and add garlic and onions. Cook until translucent.

Modification note* if you do not have a slow cooker use a deep sauce pan or frying pan to create the same recipe – you must be at home to monitor this process*

Next, add spices other than salt and pepper to mixture. Stir in and allow to simmer for about 30 seconds.

Finally, add all your beans and veggie broth mix well with all ingredients. Turn setting to hi slow cook for 1 hour, reduce to low for 2-3 hours. Once this is completed the slow cooker should switch to warm and you are ready to eat or prep.

This recipe would do fine on slow cook all day if you would like to put it on before you leave for work – I prefer to leave it on over night in that case in the event the recipe dries out and could potentially start burning.

Nutritional Info: 

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 552
% Daily Value *
Total Fat 3 g 5 %
Saturated Fat 1 g 3 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 880 mg 37 %
Potassium 1091 mg 31 %
Total Carbohydrate 106 g 35 %
Dietary Fiber 20 g 82 %
Sugars 4 g
Protein 28 g 56 %
Vitamin A 0 %
Vitamin C 100 %
Calcium 45 %
Iron 34 %
* 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.
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Vegan Potato Leek soup

 

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Winter is the perfect time to put your local, in season, low carbon footprint eating practices into play. In this recipe I used potatoes from Manitoba, onions and carrots from Alberta, mushrooms and garlic from BC.

Reduce your carbon footprint, support fair trade ethics and keep your consumer-based activities primarily in your own province/state/country.

Ingredients:

2 medium yellow onions diced

6 cloves garlic pressed/diced

4 celery stalks diced

2 medium carrots diced

1.5 cups brown mushrooms sliced

8 red potatoes cubed, skins on (set aside 2 cups)

2.5 cups hot water 3 vegetable bouillon

1 tbsp Himalayan sea salt

1/2 tbsp tri-coloured peppercorns

 

Method:

Saute onions and garlic in slow cooker until translucent. Add carrots, celery and 6 potatoes and cook for 8 more minutes.

Add remainder of ingredients and cook on high for 2 hours. Reduce to low and cook for 6 hours longer.

Boil remainder of potatoes until tender.

With a hand blender puree contents of slow cooker. Add boiled potatoes and potato water, cook for 30 minutes more.

Tip: add more hot water if soup seems too thick.

I served this with my homemade sourdough bread…nom nom nom.

Serves 8

Lentil stew – vegan

 

 

Perfect Winter Food

Perfect Winter Food

 

I couldn’t be more ecstatic to eat this dish than on a night like tonight – minus 25, snowing, cold as &*(%. Slow cookers are my savior when life gets hectic. I don’t often use them in the summer but they ARE great for sauces, dips and even desserts….hint: I may be expanding my vegan cooking empire this winter.

Ingredients are few but tasty. You should all enjoy this on a cold winter night. Maybe paired up with some homemade sourdough toast?

Ingredients:

1 cup lentils

3 medium russet potatoes cubed

3 stalks celery diced

2 medium carrots diced

2 small yellow onions

4 cloves garlic

4 cups water/veggie stock  or 1 cube organic veggie stock dissolved in water

1 tbsp curry

1 tsp Himalayan sea salt

1 tsp pepper

 

Method:

Saute onions and garlic in oil for 5-7 minutes in crock pot if possible, if not in small pan….add celery and carrots and saute for additional 3-4 minutes.

Add potatoes and remaining ingredients.

Cook on high for 2 hours. Turn onto low for 7 hours. Add water if necessary / lentils expand more than you expected.

Serves 6

 

Lentil Health Tips:

*Stabilize blood sugar

*Packed with fiber

*Iron rich