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1.
Quinoa Vegan
Nachos
These
vegan nachos were engineered for vegetarian bodybuilders who need complete proteins.
Our
tribe needs complete proteins, that’s why I put quinoa in these vegan
nachos. It also adds a nice texture and heartiness to the meal.
And
for the magic ingredient, I used turmeric (curcumin), because it is powerful antioxidant and anti-inflammatory, and
good for muscle soreness. According to a 2013 medical study published in the
“Journal of Pain Research,” 400 milligrams of curcumin was comparable to
taking 2,000 grams of Tylenol.
Note: Turmeric is
better absorbed in our bodies with the help of black pepper.
Vegan Nachos That
Serves Six
Quinoa mixture:
·
2
cups cooked quinoa
·
2
cups cooked black beans, drained and rinsed
·
2
tbsp coconut oil
·
3
garlic cloves, minced
·
1
tbsp dry thyme
·
¼
tsp smoked paprika
·
1
tbsp chili powder
·
1
tbsp turmeric
·
1
tbsp cumin
·
2
tbsp vegan Worcestershire
·
2
tbsp soy sauce
·
1
pinch sea salt
·
1
tbsp black pepper (add to taste)
·
2
jalapeño peppers, seeded and sliced
Cheese sauce:
·
2
tbsp vegan margarine
·
2
cups almond milk
·
2
tbsp flour
·
2
cups shredded vegan cheddar cheese
·
1/2
cup nutritional yeast
Nachos dish:
·
1
bag organic tortilla chips of choice
·
Quinoa
mixture (see above)
·
Cheese
sauce (see above)
·
Guacamole
(highly recommended)
·
Black
olives (optional)
·
Fresh
salsa (optional)
2.
Rice Pudding
Re-Engineered for Post-Workout (or Breakfast)
Rice
pudding with cooked rice that’s loaded with nutrients.
Although
this vegan rice pudding tastes as good as any dessert, it has so many
beneficial foods and spices, you can eat it for breakfast or even as a
post-workout snack.
What
makes this recipe so healthy?
First,
I made some healthy substitutes:
Brown
rice instead of white.
Coconut milk
instead of dairy.
Healthy fats
instead of butter.
For
extra protein, swap the rice with quinoa
.
Second,
I added some superfoods:
Cinnamon*
Chia
seeds*
*Cinnamon
is loaded with powerful antioxidants, such as polyphenols. It also is
well-known for its anti-inflammatory and blood sugar-lowering effects.
*The
chia seed is nutrient-dense, and packs a punch of
energy-boosting power. They are rich in fiber, omega-3 fats, protein, vitamins,
and minerals.
Recipe for Rice
Pudding
Ingredients
·
1
cup cooked short grain brown rice
·
3
cups vanilla coconut milk
·
2
cinnamon sticks or 1/2 tsp cinnamon
·
1/4
cup chia seeds
·
1
tsp coconut butter (optional)
·
2-3
tbsp coconut palm sugar
Instructions
1.
Add
all ingredients to a medium-size glass jar with lid.
2.
Shake
to disperse ingredients.
3.
Place
in refrigerator for 90 minutes or overnight to allow ingredients to settle
into a pudding consistency.
4.
Shake
a few times in the first 15 minutes to be sure chia seeds evenly disperse
without clumps. Remove cinnamon sticks prior to serving.
Protein
Supercharge
If
you need more power and protein to start your day or replenish yourself after a
workout, I recommend having a protein shake made with banana to complement this power-snack.
3.
Lentil and Sweet Potato
Shepherd’s Pie
Vegan
shepherd’s pie is some serious comfort food.
I
had never heard of this hearty dish growing up, so when I discovered it later
in life as an adult, I instantly appreciated its wholesome veggies and creamy
mashed potato layering.
As
you may know, traditional shepherd’s pie contains ground beef, so I had to swap
that out for a protein-packed alternative to accommodate our vegetarian bodybuilding tribe.
Lentils are a
plant-based protein powerhouse, and pack a nice nutritional punch.
They
are affordable, easy to cook, and high in protein, iron, and fiber. They will also cook up
nicely while your potatoes are boiling, making the whole process seamless. This
well-rounded dish definitely makes for a great post-workout meal to help replenish
and recover.
This
recipe serves 8, and takes a little over an hour from start to finish.
Carbs:
50 | Fat: 16 | Protein: 12.5 | Calories: 385
Ingredients
Filling
·
2
sticks of celery
·
Coconut
oil (to use in pans)
·
1
cup cremini or baby bella mushrooms
·
2
carrots
·
100
ml organic vegetable stock
·
2
tbsp balsamic vinegar
·
1
cup lentils
·
1
cup chickpeas
·
2
tsp fresh thyme
Mashed
Potatoes
·
2 large
potatoes
·
3 large
sweet potatoes
·
Flaky
sea salt
·
Freshly
ground black pepper
·
40
g vegan butter
Directions
1.
Peel
and chop the potatoes into small squares. Put them into a large pan of water
(add salt) over a medium heat. Bring to a boil, then simmer for 12-15 minutes
until tender, then add the sweet potatoes after 5 minutes. Drain and leave them
to steam dry. Return to the pan with the vegan butter and a pinch of salt and
pepper. Mash until smooth, then set aside.
2.
Cut
the carrots, and finely slice the celery, then put it all in a medium pan over
a medium heat. Add the thyme leaves and cook for 10 minutes.
3.
Chop
the mushrooms, and add to the pan along with the vinegar. Cook for 10 minutes;
turn up the heat so it can boil a little. Stir in the stock, lentils, and
chickpeas (include the juice), and cook for another 5-10 minutes to thicken.
Season to taste, then transfer to a large baking dish.
4.
Spread
the mashed potatoes over the top. Put it in the hot oven (350 degrees) for 10
minutes, then place under the grill for another 2 minutes to golden the top.
Serve with your favorite organic greens.
4.
Veggie Chile
Recipe That Helps Muscle Soreness
This easy
chili recipe was engineered for vegetarian athletes who need complete proteins.
As you know, our
tribe has special needs. That’s why I put quinoa in this easy-to-make
vegetarian chili (it’s a complete protein).
So why not use
brown rice instead?
Quinoa, being a seed rather than a whole
grain, has all essential amino acids in it, whereas brown rice
doesn’t, not being a complete protein.
Also, quinoa is
slightly higher in fat than brown rice, and has more protein and dietary fiber
per serving.
I also included
lentils, which is another great source of protein for vegetarians and vegans.
Finally,
I used organic turmeric (curcumin), because it is powerful
antioxidant and anti-inflammatory, and good for muscle soreness.
According
to a 2013 medical study published in the “Journal of Pain Research,” 400
milligrams of curcumin was comparable to taking 2,000 grams of Tylenol.
Note: Turmeric is
fat soluble and better absorbed in our bodies with the help of
black pepper.
Carbs:
56 | Fat: 7 | Protein: 20 | Calories: 344
How
Spicy: Medium-Hot
Yields: 6
Prep Time: 15 min
Cook Time: 30 min
Ingredients
·
2
tbsp organic coconut oil
·
2 cups
chopped red bell peppers
·
2
tbsp organic garlic, minced
·
1
medium zucchini, stemmed and diced
·
5
large Portobello mushrooms, stemmed, wiped clean, and cubed
·
2
tbsp chili powder
·
1 jalapeño
pepper, seeded and minced
·
4
large tomatoes, peeled, seeded and chopped
·
4 cups
cooked black beans, rinsed and drained
·
1
(15-ounce) can tomato sauce
·
1/4
cup chopped fresh cilantro leaves
·
2 cups
quinoa (rinsed)
·
1
cup lentils
·
1
tbsp ground cumin
·
1
tsp cayenne (use as needed, start with 1 tsp)
·
1
tbsp organic turmeric root powder
·
1
tbsp black pepper (add to taste)
·
1
tsp sea salt (use as needed, start with 1 tsp)
Cooking Directions
1.
Bring
the quinoa and 4 cups of water to a boil in a saucepan over high heat. Reduce
heat to medium-low, cover, and simmer until the quinoa is tender, and the water
has been absorbed, about 15 to 18 minutes.
2.
In
a large pan, heat the oil over medium-high heat. Add the jalapeño peppers, bell
peppers, serrano peppers, and garlic. Cook, stirring until soft, for 3 minutes.
3.
Add
the zucchini and mushrooms, and stir until soft and the vegetables give off
their liquid and start to brown for about 6 minutes.
4.
Add
the chili powder, turmeric, black pepper, cumin, sea salt and cayenne, and stir
for 1 minute.
5.
Add
the tomatoes and stir. Add the beans, lentils, tomato sauce, and 2 cups of
water. Stir well, and bring to a boil. Reduce the heat to medium-low and
simmer, stirring occasionally for about 18-20 minutes.
6.
Once
the red and green peppers are tender, stir in the quinoa. Return to a simmer,
and cook 5 minutes to reheat. Remove from the heat, and stir in the cilantro.
7.
Drizzle
some avocado oil, or add some slices of avocado on top for garnish. Not
only does it dress up your meal, but it also provides “good”
fat that helps lower bad cholesterol.
What others are
saying:
“Hello Chris, I
made this chili and was pleasantly surprise how good it tasted! Very filling
without the use of meat. I love it and I would like to become a vegetarian. I
love how clean eating makes me feel! I can do without the meat no problem as
long as I can get my protein elsewhere! Thank you for sharing!!! I look forward
to more recipes!”
“Chris, I LOVED
this veggie chili!!! I made it for super bowl Sunday and everyone seemed to
love it, vegetarian or not! I loved the addition of the quinoa.”
“I started from
scratch, so it took me longer than the 15 min prep time. I cooked the
beans from dried beans in some veggie broth…I also added some onion to the
recipe because I love onion and can’t imagine cooking anything without it. I
used red inca and used two zucchinis instead of the one. I am so excited about
this recipe and will be looking for more yummy recipes from you.”
For
more high-protein vegetarian recipes, watch this video - HIGH PROTEIN VEGAN MEAL PREP
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 – High-Protein Vegetarian
Recipes
