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EASY 5-INGREDIENT VEGAN
MEATBALLS
These vegan meatballs are super-easy to make and
are good for a hearty meal or post-workout snack.
You can either smother these in
your favorite pasta and marinara, or if you’re going low-carb, eat them
individually without the pasta and dip them in marinara.
Carbs: 26 | Fat: 13 |
Protein: 14 | Calories: 245
Yield: 10 meatballs (a
serving is two meatballs)
Ingredients
- 3 garlic cloves,
minced
- 1 flax egg
- 8 ounces tempeh*
(or substitute 1 heaping cup rinsed and drained chickpeas for similar
result)
- 1/2 cup vegan bread crumbs
- 2 tsp. Italian
seasoning
- Flaky sea salt to
taste (add pepper if desired)
*Coconut oil for
sautéing
Instructions
- Preheat oven to
375 degrees.
- Prepare flax egg
(or other vegan egg substitute) in a small dish.
- In a large, deep
skillet, sauté garlic in 1/2 tbsp. coconut oil over medium heat until
soft (3 minutes). Set aside.
- Add tempeh to
blender and pulse to break up. Then add sautéed garlic and
remaining ingredients (except coconut oil) and mix. The goal is a
moldable dough.
- Taste and adjust
seasonings as needed. The tempeh will come across as a little bitter, but
once coated, baked, and served with marinara, it’s not nearly as apparent.
- Scoop out 2 tbsp.
amounts of dough and roll into balls (should make about 10 meatballs).
Heat the skillet you used earlier to medium heat.
- Mix remaining
bread crumbs and add tempeh balls one or two at a time and roll to coat.
- Add enough coconut
oil to form a thin layer on the bottom of your hot skillet, then add your
coated tempeh balls in two batches, so as to not crowd the pan. Brown for
about 5 minutes total, shaking the pan to roll them around to brown all
sides.
- Add browned
meatballs to a baking sheet and bake for about 15 minutes, or longer if
desired for a crispier result.
- At this time, prep
any pasta you want to serve with your meatballs, as well as your favorite
marinara sauce.
- Once meatballs are
deep golden brown and fairly firm to the touch, remove from oven.
BUTTERNUT SQUASH
TOFU JAMBALAYA
This spicy vegan butternut squash dish has 17 grams of
protein per serving.
Like veggie chili, you can easily make this hearty vegan recipe in much larger batches to help alleviate some of
the cooking throughout the week. I added two possible modifications at the
bottom.
Carbs: 53 | Fat: 7.5 | Protein:
17 | Calories: 338
Yield: 4 servings
Ingredients
- 4 cups butternut
squash
- 2 cups of organic
firm tofu
- 1 tbsp
coconut oil
- ½ cup red
pepper
- 1 clove garlic,
minced
- 1 tomato, diced
- 1 tsp vegan Worcestershire sauce
- 2 tbsp hot sauce
of choice
- 2 cups brown rice,
cooked
- 2 cups organic vegetable stock (Emeril)
- 1 cup tomato sauce
(Hunts)
- 1 tsp paprika
and oregano
- 3 tsp cayenne pepper
- flaky sea
salt and pepper, as needed
Possible Modifications
You can add some broccoli for
some greens or you can swap the brown rice with quinoa for added protein.
Directions
- Get out a large
bowl for the veggie prep. Dice the
tomatoes. Peel and cut the butternut squash into ½ inch
cubes. Cut the tofu in ½ inch cubes, as well.
- In a large
skillet, heat coconut oil over medium heat. Add garlic, squash, tomatoes,
and tofu.
- Continue to cook
for 2-3 minutes then pour in the vegan Worcestershire sauce, hot sauce,
and rice. Cook rice in mixture for 1-2 minutes before adding liquids.
- Finally, add
remaining ingredients, bring to a boil, and reduce to let it simmer. Keep
stirring off and on until the rice absorbs most of the liquid
(approximately 20-30 minutes). Remove from heat and serve.
POWERFUL PINEAPPLE
GINGER TURMERIC TONIC
Three potent anti-inflammatories join forces to foster pain relief and healing.
Pineapple
has been used for centuries to reduce pain and inflammation. The science
behind this is a mixture of enzymes called bromelain. Studies have shown that
bromelain reduces swelling, bruising, healing time, and pain.
According to
the University of Maryland Medical Center:
“Bromelain is a mixture of
enzymes found in pineapples (Ananas comosus) that digest protein (proteolytic).
Pineapple has been used for centuries in Central and South America to treat indigestion and reduce inflammation.
Bromelain, which is derived
from the stem and juice of the pineapple, was first isolated from the pineapple
plant in the late 1800s. The German Commission E approved bromelain to treat
swelling and inflammation after surgery, particularly sinus surgery.
“Bromelain can be used to
treat a number of conditions. But it is particularly effective in reducing
inflammation from infection and injuries.”
Two more potent
anti-inflammatories added to this tonic are ginger and turmeric,
whose analgesic properties have been proven stronger than ibuprofen. If you
train as hard as I do, this can come in handy!
To amplify the nutritious kick
of those ingredients, let’s introduce celery into the mix. Celery is an
excellent source of vitamin K. It is also a good source of
folate, potassium, fiber, vitamin B2, copper, vitamin C, vitamin B6, calcium, phosphorus,
magnesium, and vitamin A (in the form of carotenoids).
Seriously folks, this tastes
pretty damn good:
- 2 cups ripe
pineapple
- 1 cup ripe mango
- 4 stalks of celery
- 1 knob of ginger
- ½ inch turmeric
root (also add 1 tsp. black pepper, helps absorption)
- 1 cup of coconut
water (not from concentrate)
- 1 tsp. fresh
vanilla
*Add your favorite
vanilla-flavored plant-based protein powder to make this a
potent healing protein shake.
To get more ideas about vegetarian recipes to build muscle and burn fat,
watch this video - EASY HIGH PROTEIN MEAL PREP 2020 | LOSE
WEIGHT & BUILD MUSCLE!
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian Bodybuilding System is a
mixture of science and author’s advice, providing users with
optimal diet and exercise. This system is designed for vegans and vegetarians
only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a
plant-based diet is good for athletes and bodybuilders, and I have results to
prove it.”
To
find out more, visit the website at V3 Bodybuilding – Vegetarian Recipes to Build Muscle and
Burn Fat
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