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Easy
Vegetarian Recipes – “THE ULTIMATE” VEGAN PROTEIN SHAKE
Chocolate-Almond Butter Vegan Protein Shake
This
is my favorite vegan protein shake because it’s not
only loaded with nutrition, it’s also energizing, which
is exactly what a vegetarian bodybuilder needs before or after an
intense workout. I provide two versions to accommodate different fitness goals.
“Pack on Mass” Recipe
Ingredients
·
1 scoop of vegan protein powder “RAW Meal – Real Raw
Chocolate Cacao” by Garden of Life
·
1 heaping tbsp of chia
·
1 heaping tbsp of maca
·
1 cup unsweatened almond milk (Almond Breeze)
·
1/2 banana
·
2 heaping tbsp of creamy almond butter, salted
·
1 cup of ice (add more or less to your liking)
Nutritional
Information
·
Calories: 645
·
Fat: 27g
·
Protein: 46g
·
Carbs: 54g
“Lean Muscle” Recipe
Ingredients
·
1 scoop of vegan protein powder “RAW Protein – Real Raw
Chocolate Cacao” by Garden of Life
·
1 scoop of vegan protein powder “Organic Plant Protein – Chocolate”
by PlantFusion
·
1 heaping tbsp of chia
·
1 heaping tbsp of maca
·
1 cup unsweatened almond milk (Almond Breeze)
·
1 tbsp of creamy almond butter, salted
·
1 cup of ice (add more or less to your liking)
Nutritional
Information
·
Calories: 522
·
Fat: 16.5g
·
Protein: 44g
·
Carbs: 36.5g
Breakdown of Extra Ingredients
Chia
Seeds
Chia seeds are an unprocessed, whole-grain food that can be
absorbed by the body (unlike flaxseeds). These power-packed little guys contain
healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and
calcium.
Maca
Powder
Maca is a root from Peru; it’s a tuber, like a potato, and
offers an amazing energy boost. Unlike coffee, it offers energy in a
non-caffeinated way that supports the body.
Maca is a nutritionally dense super-food with high amounts of
minerals, vitamins, enzymes, and all of the essential amino acids. It is rich
in B-vitamins, which provide energy, and is a vegetarian source of B-12. Maca
also has high levels of bioavailable calcium and magnesium, and is great for
remineralization.
This root helps balance our hormones, and due to an
overabundance of environmental estrogens, most people’s hormones are a bit out
of whack. Maca stimulates and nourishes the hypothalamus and pituitary glands,
which are the “master glands” of the body. These actually regulate the other
glands, so when they are in balance, so too are the adrenal, thyroid, pancreas,
ovarian, and testicular glands.
Almond
Butter
Almond nut butter contains several essential vitamins, omega-3
fatty acids, and a fair amount of protein in a small serving size. I personally
like adding this to the shake for the added texture.
Is almond butter healthier than peanut butter?
Peanut butter and almond butter have similar nutritional
value. The biggest issues with peanuts are:
·
It has a risk of allergens.
·
There can be mold (a toxin) in peanut shells, so many people
avoid them.
·
Peanuts are actually a legume, and some people find them harder
to digest than almonds.
Easy
Vegetarian Recipes – BLACK BEANS ARE A CHEAP, PROTEIN-RICH “SUPERFOOD”
Who’s
got enough protein and fiber in their diet? This vegetarian bodybuilder does!
It seems like
everything is being called a “superfood” these days.
Chia
seeds, kale, turmeric, and spirulina are great examples of
this term being generally applied to foods that have a high-nutrient
composition. Unfortunately, it’s also being used a bit too generously in the
spirit of raising click-through rates on the Web.
Let’s
be real here, virtually all vegetables, fruits, nuts, and seeds are nutrient-dense. They
are pretty much all superfoods, hence the amused quotations around the word in
the title of this article.
Beans
in general are typically high on most nutritionists’ lists. So why did I choose
black beans to write about?
The
deep dark coat on the black bean is a powerful source of three important
flavonoids: delphinidin, petunidin, and malvidin. These important substances
are super-high in antioxidant activity.
In
the world of healthy sources of fiber, you cannot get much better than black
beans. They have more fiber per serving than any other member of the legume
family. Studies have demonstrated that they are good for our digestive system,
especially the colon*.
*The
fiber and resistant starch of the bean are the source of this protection,
because the body does not digest the starch. Your body
produces butyrate to aid in the digestion, and this is a compound
that has been shown to prevent cancer.
That
being said, I didn’t write this article to give the impression that black beans
are newly discovered miracle food that will make you grow two inches taller or
lose 40 pounds in a week.
However,
black beans are much more nutritious than most people are aware of, because
brightly colored fruits and vegetables tend to steal the spotlight. I wanted to
bring your attention to black beans because they deserve to their rightful
place in the spotlight.
They
help reduce inflammation, prevent cancers and heart disease, keep weight gain
and obesity at bay, and provide excellent support for our digestive system.
This
protein-powered bean gives you a longer feeling of satiation, which can help
you feel good all day long.
When
you want sugars and breads, eat black beans instead because
they help with cravings. They are also filling and satisfying, which is ideal
for vegetarian bodybuilders who need something
substantial in their stomachs.
Fats,
Carbs, and Protein in Black Beans
There
is zero fat in these tasty legumes. Just one cup of black beans has a
respectable 15 grams of high-quality, plant-based protein, and
41 grams of carbohydrates.
As
a vegetarian bodybuilder, this combination of macros
is optimal. It’s crucial to consume slow-burning, complex carbohydrates
and quality protein in the form of whole vegetables, starches, legumes,
and sprouted grains. Black beans also help keep blood sugar levels stable, and are a food
low on the glycemic index.
“But
beans make me too gassy!”
It’s
true, beans can be harder for some of us to digest than others. It’s about
finding your personal tolerance and comfort level. For instance, I know that I
can eat 1-2 cans a day and not have an issue. But if I try eating more than
three cans, I start to feel the pain. I also know of folks who can’t even eat
one taco with black beans without getting gassy.
Some
say that if you soak them for a long time and rinse them well before cooking,
it helps with the gas. I’m not sure about the validity of this claim, so please
email me with your experience with this.
“Is
this too many carbs for a diabetic?”
Beans
are extremely beneficial in an anti-diabetes diet because as I mentioned earlier,
they rank low on the glycemic scale. This means that they don’t cause the
inflammatory spike in blood sugar levels associated with
refined baked goods and grains.
Black
Beans Nutrition
A
one-cup serving of cooked black beans provides (in daily recommended values):
·
227
calories
·
15
grams protein
·
15
grams fiber
·
0
grams fat
·
64%
folate
·
40%
copper
·
38%
manganese
·
35%
vitamin B1 Thiamine
·
30%
magnesium
·
24%
phosphorus
·
20%
iron
How
to Cook Black Beans
The
night before, soak the black beans in a large pot of water.
The
next day, rinse the beans, cover with 3 cups of fresh water, and bring to a
boil over high heat.
Reduce
the heat, and simmer covered for 30 minutes, skimming off any foam.
Two
flavorful additions to consider:
·
Sautéing
garlic and onion in a little olive oil before adding beans and cooking.
·
Cooking
the beans with raw whole onion, garlic, and orange all at once.
Beans
and lentils have been, and continue to be, some of the most nutritious foods
available worldwide. They are extremely versatile, and can be used in the
following ways:
·
Used
in/with enchiladas, burritos, and tacos.
·
Made
into refried and baked patties.
·
Combined
with vegetables and herbs to make savory soups.
·
Mixed
in salads.
·
Puréed
and served as a dip or spread.
To
get some easy vegetarian recipes, watch this video - 5 Meals I Eat Every Week (Vegan)
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 –
Easy Vegetarian Recipes
