pea powder

Keeping it simple👌🏼🌿✨ even on those days when you just don’t have any spare time, eating healthy #vegan food couldn’t be easier! I whipped up this curry veg ‘fried’ rice in less than 10 minutes🤗
RECIPE: chop up some fresh ginger, garlic + veggies of your choice, then sautéed in a pan with a splash of water until slightly soft. Add in leftover rice, handful of frozen peas + corn, curry powder, Tamari and lime juice, cooking until it’s warmed through.
I topped mine with fresh coriander, cherry tomatoes + black pepper🍚

IG: @naturally_nina_

Cavolo Nero and Chilli Pasta

Ingredients:

  • 60 g pasta, uncooked
  • 3 leaves of cavolo nero (black kale)
  • 40 g frozen peas
  • 1 tsp olive oil
  • 20 g chopped white onion
  • 1 garlic clove, minced
  • pinch of sea salt
  • ¼ tsp hot chilli powder
  • ¼ tsp dried rosemary

Recipe:

  • Start boiling the pasta in salted water according to the packet instructions. I like my pasta al dente so I usually time about 7 mins and go from there.
  • Wash the kale and cut off the stems. I had about 30 g of kale after doing this. Finely chop the leaves and set aside.
  • Heat the olive oil in a saucepan and add the onions. Fry until soft, then add the garlic and cook for another minute, before adding the chopped cavolo nero, peas, sea salt, chilli powder and rosemary. Then continue to stir for another couple of mins while the kale cooks.
  • Drain the pasta and toss with the kale, then top with nutritional yeast.

Notes: so there’s a food coop at my uni and I ordered a veg box from them last week and it turned up with a lovely pile of kale inside! So of course, I had to make kale pasta :)

300 calories (not including nooch)

anonymous asked:

Hey! So I've wanted to go vegan since I was 12ish but my parents and siblings are big meat eaters (I still live with them). I was wondering if you had any tips on stuff I could substitute for when they eat meat so I can still get all the protein and stuff I need. Thank you :)

Hi! I definitely know how you feel. It can be really hard and especially awkward to be that one person who doesn’t want to eat what everyone else is eating. Some of the best foods you can eat to get protein are (no particular order:))
1: Nuts (Almonds, Cashews, Brazil, PEANUTS, Hazelnuts)
2: Tofu
3: Beans (Kidney, Black, Pinto)
4: Peas
5: Broccoli
6: Chia Seeds
7: Ground Flaxseed
8: Lentils
9: Whole Grains (Oats, Oat Bran)
You can also incorporate a daily protein smoothie with fruit or anything you desire with hemp protein power, rice protein powder, pea protein powder, etc.

THERE ARE A CRAP TON. So just try out a few and find what you like!

Once again, these are just my favorites and what I eat daily😄 I hope this helps!

4

Mini Donuts (made with a mini donut maker)

Ingredients for 14 mini-donuts:

  • 2 eggs
  • 2 tbsp unsweetened almond milk
  • 2 tbsp coconut flour
  • 1 tbsp pea protein powder
  • ¼ tsp vanilla extract
  • 2 tsp Sukrin (or your favorite sweetener)
  • 2 tsp ghee
  • ½ tsp baking powder

Ingredients for the glaze:

  • 1-2 tbsp cashew butter
  • 1-2 tbsp sprinkles

Directions:

  1. Mix all the ingredients together, but add baking powder as the last ingredient, when your mini donut maker is hot and ready to use.
  2. Bake as described in the mini donut maker user manual. If necessary, flip the donuts and bake them a little bit longer to make sure they’re baked equally on both sides.
  3. Spread a thin layer of cashew butter on the mini donuts, add sprinkles.

Nutrition facts per minidonut: 37 kcal, 1.5 g protein, 3.2 g carbs, 1.6 g sugar, 2.1 g fat, 0.9 g fiber. (Sugar comes from the sprinkles. You could omit the sprinkles or glaze your donuts with something else, like a low-sugar dark chocolate coating.)

Should I Choose Whey or Casein Protein?

Protein is a key nutrient that facilitates in muscle growth and repair. When you lift weights, it breaks down your muscle fibers by creating small micro-sized tears. This is essentially the reason why you feel sore after working out – a phenomenon known as delayed onset muscle soreness (DOMS).

But not everyone gets enough protein through their diet, which is why it’s a good idea to add a supplement if you are trying to build muscle mass. However, it’s important to choose the right type of protein supplement. The two most common types are casein and whey, which we’re going to discuss today.

Whey Protein

Whey is a dairy-based protein that’s made as a byproduct during the production of cheese. It’s a highly concentrated protein that’s used to make protein powders, shakes, bars, and other supplements.

The key thing to remember about whey protein is that it’s fast-acting, stimulating protein synthesis and peak amino acid levels within just 30-40 minutes of consumption.

Casein Protein

While whey is a fast-acting protein, casein is the exact opposite: it digests more slowly in the body. Some people may turn their head at the thought of a slow-acting protein such as casein, but it actually offers some key benefits (see below).

Like its whey counterpart, casein is also a dairy-based protein that’s made from cow’s milk.

Which Protein Supplement Should I Choose?

Both whey and casein protein supplements can improve muscle mass and shorten recovery times. Whey, however, is best taken immediately before and after working out, while casein is best taken at night and/or in the morning.

By taking casein protein at night, your body will receive a steady supply of amino acids while you sleep. In contrast, taking whey protein immediately before and after working out ensures you have a spike of amino acids when you need it most.

What About Vegan Protein Powder?

Of course, there are also protein powders available for vegans. Unlike whey and casein, these vegan protein powders are made from plant instead of animal products.

One of the most popular types of vegan protein powder is pea. Pea protein is a viable alternative to whey and casein, and it’s actually surprisingly effective. With that said, neither pea protein nor any other vegan protein powder offers the same concentration of amino acids as its animal-based counterparts. Assuming you aren’t a vegan or lactose intolerant, stick with whey and casein for maximum gains.

anonymous asked:

Can you link me to a good vegan grocery list?

Carbohydrates: 

- Quinoa   
- Puffed Quonia                                    
- Oats                               
- Rice wraps/ wheat wraps
- Buckwheat/soba noodles                               
- Quonia Crispbread by Orgran 
- Soybean Noodles
- Brown rice 
- Corn Pasta 
-Quinoa Pasta
- Whole-mill or normal pasta
- Masa flour (form of corn flour used to make tacos!)
- Multigrain bread
-popcorn 

Fruits:    

-Frozen Berries (all kinds)            
-Apples
-Bananas                                      
-Watermelon
-Mango                                        
-Kiwi
-Tomato                                        
-Strawberries
-Cantaloupe                                
- Lime                                  
- Figs
-Lemon                                        
-Grapefruit 
-oranges
-pineapple
-peaches
-apricots
-pears
-honeydew
-papaya
-pomegranate (great for salads)
-grapes
-dates

Veggies:  

-Lettuce                            
-Spinach                                    
-Carrot 
-Celery                                      
-Broccoli
-Mushrooms                              
-Avocado   
-Sweet potato                            
-Cauliflower                       
-Pumpkin   (every one must have pumpkin :)  ) 
-Asparagus
-Eggplant                                      
-Beets                                        
-Cucumber          
-Zucchini
- leak
- Kale                                        
- Fennel 
- green beans
- normal potatoes
-peas and corn
-raddish 


Dairy Alternatives: 
- Coyo
- Nutrisoy soy yogurt 
- Blue Diamond Unsweetened almond milk  
- Cashew milk
- Soy milk (if you prefer) 

Nuts/seeds/dried fruit: 

-Almonds    
-Pistachios                              
- Peanuts
- Cashews
- Desiccated/shredded coconut 
- Pepitas
- Hemp seeds                            
- Sunflower seeds                      
- Chia seeds
- Cacao Nibs  (if you like dark chocolate)
- walnuts 
- flaxmeal and flax seeds 
- dried cranberries/goji berries 
- Dried mango
-Sultanas/rasins
- Dried figs

Proteins:

- Organic Firm Tofu 
- Silken tofu 
- Organic Tempeh 
- Chickpeas
- Lentils
- Kidney beans
- Black beans 
- Navy beans 

Dips/spreads/toppings/oils/condiments :         

- Almond butter  
- peanut butter
- cashew butter  
- hummus                               
- Balsamic Vinegar                                    
- Olive oil
- Coconut oil
- soy sauce/ tamari 
- Kimichi
- Sauerkraut (if you like these flavours)  
- Nori rolls (seaweed) for sushi  
- Tinned tomatoes (for pasta dishes, noodles etc)            

Powders (Not essential)

-Acai Berry powder
-Organic Cacao Powder 
-Organic Vital Pea Protein Powder in vanilla (if you consume protein powder) 

Herbs/spices:                                

-Parsley
-mint
-chives
-Oregano                              
- Basil
-Rosemary                            
-Thyme
-Ginger                                
-Cinnamon
-Pepper
-Nutritional Yeast  (yummy, cheesy flavour)

Treats: 

-Loving earth chocolate 
- Pana chocolate 
- coyo ice cream or a soy based ice cream 

Drinks:

-Green tea
-Lavender tea 
-Cinnamon tea
-Peppermint Tea 

Hope this helps!! xx

So I came up with this recipe tonight for dinner! 

It’s an “Asian” inspired dish… With glazed baked chicken thighs and a rice pilaf. 

Glaze:

(I used the ingredients to taste, but this is a rough measurement)

2 cloves of chopped garlic, 1 tablespoon of brown sugar, two tablespoons of chopped green onion (plus a little extra to top chicken with when serving), 1 teaspoon of red pepper flake, 2 tablespoons of honey, ¼ cup of soy sauce, 3 tablespoons of olive oil, a pinch of garlic powder, and salt and pepper. Whisk ingredients together. Make sure you taste it! My glaze was equal parts sweet and salty with a little kick from the red pepper. I reserved some glaze and heated it in a small pan to drizzle on top of chicken once it was done. (I added a pat of butter to the glaze when heating it to make it a little creamier)

Chicken:

Preheat oven to 375

Rinse and pat dry chicken thighs. 

Lift skin and spread glaze underneath with a spoon. (Best to do this when your chicken is in a baking pan) Also add a little bit of the glaze to the bottom of your pan. With the back of a spoon, spread some of the glaze on top of the chicken skin as well, but don’t add too much otherwise the chicken skin will get soggy. Bake in the oven for 45 minutes. 

Rice:

One medium onion, two cloves garlic, one cup of rice, 2 ¼ cups of chicken stock, ½ cup of frozen peas, pinch of garlic powder, 1-2 teaspoons of dried parsley, 1-2 tablespoons of butter, and salt and pepper to taste. 

Chop onion and garlic. In a small separate pan heat 2 ¼ cups of chicken stock. In a deep pan, saute onions in oil until translucent. Add chopped garlic. Once garlic is cooked add 1 cup of rice. Mix together and season generously with salt and pepper. Once rice has turned translucent add ½ cup of frozen peas and continue to cook. Add 1-2 tablespoons of butter and continue to saute. Once the rice looks a milky white color, add the boiling chicken stock to the pan and stir to combine everything. Add garlic powder and parsley. Before placing your lid on the pan, taste the liquid in the pan to make sure it is seasoned well. Bring everything to a boil and let boil for 1-2 minutes. Place lid on pan and turn heat down to low. Let it simmer for 25-30 minutes. Once done, lift lid and fluff rice with a fork. (Don’t lift the lid while rice is cooking until after 25 minutes has passed.) 

Plating: 

Pile rice on top of plate/bowl. Place chicken on top of rice and drizzle with glaze. Add a few pieces of chopped green onion on top of chicken and eat your heart out! 

This was super yummy and really easy to make! 

I hope you guys try it out! 

@guardians-of-the-food

darrenismyking  asked:

Your porridge in your sc story looks yummy, how do you make it? Xxx ❤️❤️❤️

1 cup oats, 1 cup rice coconut milk ( can’t remember the brand - soymilk works too ), 1 cup water, 2 tbsp coconut sugar, 1 cut up banana, 1 cup of blueberries, maca powder and pea protein powder xx

anonymous asked:

My boyfriend and I both workout and are gaining muscle together. Though, he's a vegan and uses soy/pea protein powder. Is it a significant difference between soy and whey powder? Can I take soy powder, or should I purchase whey for best results (I'm a guy)? I eat meat and diary in my diet.

Whey protein is by more efficient than soy protein. It has more amino acids and a better absorption.

But it doesn’t mean that you won’t make any gainz with soy protein.

More motivation:

http://www.gymaholic.co/