Oh The Variety of Recipes :)

Vegan Healthy Pumpkin Muffins!

Vegan Lunch: Sprouted Grain Bread w/ Pumpkin Butter, Lemony Tempeh Chunk, Raw Salad 

Vegan Red Quinoa Chickpea Protein Bowl

Almond Hemp Pumpkin Apple Ginger Breakfast Protein Bowl


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The Recipe

Yields 1 serving

1 cup unsweetened almond or soy milk

2 tbsp hemp seeds

2 tbsp pumpkin seeds, broken into smaller pieces

1 medium apple, diced

2 tsp pumpkin spice

1 tsp ginger powder

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Directions

1. Mix everything together in a bowl and eat right away before the apples get soggy – eat cold. You can microwave it to make it a little warm if you want, but I didn’t try this so I can’t vouch for the taste (the apples will definitely get softer if you microwave it).

Protein Powdered Trail Mix Granola

First off, I would like to thank Kylie for nominating me for the Beautiful Lipstick Award! I’m really honored that she and other fellow bloggers appreciate the recipes I post, and I hope I can continue to blog when I go back to college in two weeks! On that note, foodwithmalvi also had its Vegan Double Chocolate Chip Muffins and its No-Cook Chickpea Salad posted on FindingVegan.com so go check that out!

Now, today’s morning recipe. Well, I was reading Peas and Thank You and came across the recipe for Protein Trail Mix Cookies so I decided to make my own version of that recipe and convert it into a Protein Trail Mix Granola! I have to say, it turned out really delicious. While I was making it, I was worried that the protein powder would just be shifted to the bottom of the container and not stick to anything. Boy was I wrong. It turned out pretty perfectly and tasted even better! I had some with coconut yogurt for breakfast this morning and it was phenomenal. There’s a very nice blend of sweetness and crunchiness in the trial mix. And, the oats aren’t baked to the point of granola crunchiness so there’s sort of a cookie texture to the whole trail mix since the oats are in-between a crunchy and a soft texture. Also, you’ll see in the original recipe that raisins were used, but I decided to use a more antioxidant-rich option and threw in some delicious goji berries instead! Moreover, it’s so healthy! There’s no added sugar at all and the trail mix is full of healthy unsaturated fats and a great serving of protein, perfect for a pre or post workout snack or an on-the-go trail mix! I hope you like it.

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The Recipe

Yields 12 Servings

Serving Size: 1/2 cup

3 tbsp flaxseed, ground

3/4 cup non-diary milk (I used unsweetened almond milk)

1/4 cup almonds, silvered

1/4 cup sunflower seeds

1/4 cup raw pumpkin seeds

1/4 cup semi-sweet chocolate chips or carob chips

1/4 cup goji berries

2 cups gluten-free oats

4 scoops SunWarrior Chocolate Warrior Protein Powder

1/4 tsp vanilla extract

3 tbsp raw honey

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Directions

1. Preheat the oven to 350 F.

2. In a bowl, mix together the flaxseeds and the milk. Let it sit to the side.

3. In a large mixing bowl, measure out all of the rest of the ingredients and chop the almonds.

4. Your flaxseed and milk mixture should now look like this:

5. If it does, mix it into the bowl of ingredients and stir thoroughly to spread the honey and the flaxseed mixture around. You should start to see clusters forming and the protein powder sticking to the ingredients. It will still seem a little dry to you, but don’t worry because it still will bake perfectly and taste amazing. If you want it to be more cluster-like, add some oil or nut butter, but I honestly can say that this recipe tastes just perfect as a trail mix more than your typical granola.

5. Spray a pan with some PAM or line with some oil.

6. Spread out the trail mix evenly and pat it down.

7. Bake for ~15 – 20 minutes. Check frequently to make sure your nuts are not getting burnt.

8. Let the trail mix cool and then store in an airtight container for several days. Enjoy alone or as a topping to any snack or breakfast dish! I had some with yogurt this morning. 

Chocolate Raisin Protein Oatmeal


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The Recipe

Yields 1 serving

Serving Size: 1 bowl

1/2 cup gluten-free rolled oats

1 tsp cinnamon powder

1 scoop SunWarrior Chocolate Warrior Protein Powder

1 tbsp (15g) dried chia seeds

1 cup almond or soy milk or water

2 tbsp (~ 30 ) seedless raisins

Pre-Workout “Deviled” Eggs & Post-Workout Goji Green Smoothie

Before my strength workout today, I made a unique version to the all-time favorite “deviled” eggs. For my post-workout snack, I played around with some random ingredients that I was craving and made a delicious goji green protein smoothie! **NOTE: the smoothie is vegan, but the “deviled” eggs are not (obviously). The “deviled” eggs recipe had to include granola of course, it’s my favorite thing ! That’s what made it so unique in my mind. Moreover, they were bite-size so perfect for on-the-go. It was also a balanced pre-workout snack because it gave my body a balanced amount of protein, carbs, and fat to fuel my workout. Similarly, my post-workout smoothie had a really nice balance of vegetables, fiber, protein (18+ g in one serving!), and omega-3 fatty acids to help my digestion. What I really like about both of these recipes is that you can play around with them – for the eggs, you can add any topping you want whether it is fruit, nuts, granola, chocolate chips, etc. Likewise, the smoothie can have anything you want as long as you cover the basics of a liquid, a healthy fat, a protein source, and a fresh fruit or vegetable (aim for at least one that is frozen so you don’t have to add ice). Yummm, my body feels refueled!

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The Recipes

Yields 1 serving each

Serving Size: 4 pieces of “deviled” eggs and 2 cups of smoothie juice

“Deviled” Eggs:

2 hard-boiled eggs

2 tbsp hummus (if you want more healthy fat, replace with a nut butter)

1/4 cup granola of your choice (you can replace this with fruit, nuts, chocolate chips, etc.)

Goji Green Protein Smoothie:

1/2 scoop SunWarrior Chocolate Warrior Protein Powder

1 tbsp dried goji berries

4 cups raw spinach leaves

2 large celery stalks

3/4 – 1 cup almond or coconut milk (if you want, you can also use water)

1 tbsp (13g) chia seeds

1/2 frozen banana (if you don’t have frozen bananas, replace with any frozen fruit or use a ripe fruit and place 3-4 ice cubes into the blender as well to give you the texture of a smoothie)

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Directions

1. For the pre-workout snack, cut the two eggs in half and scoop out the yolks. Spoon in your choice of hummus or nut butter. Sprinkle your add-in on top (I had some vanilla almond granola). Enjoy!

2. For the post-workout smoothie, blend all of the ingredients together and drink right away.

Delicious Ginger Granola

Granola: the tastiest thing created, ever, no joke. On the train today, I just needed some granola. It was a terrible craving – I was feeling very lost without it, as sad as that sounds. I basically just love crunchy things so it was understandable. Well, guess what I decided to pop into the oven when I got home today! Some delicious, whole grain (shh don’t tell anyone that it’s so healthy), fruit and nut granola clusters!! And, I used an additional secret whole grain just to make this granola a COMPLETE PROTEIN! Wooo 🙂 talk about awesome. The granola clusters have the perfect amount of ginger spice to them, the dried fruit and barley syrup gives it some sweetness, while the nuts add some more crunchiness along with the toasted oats and quinoa! It’s really a perfect granola blend – simply delicious.

This recipe for granola provides all the essential proteins, carbohydrates, and essential fats (nuts and almond butter)! It’s very low in sodium, very low in saturated fat, low sugar, gluten-free, dairy-free, whole grain, high in fiber, no cholesterol, and high in vitamins and minerals like magnesium! Like seriously, just check out the nutrition facts per serving – yeah, maybe the calories freak you out at first, but the calories are all coming from healthy monounsaturated fats, dietary fiber, and protein! The sugar content is only 20% of the recipe and half of that sugar content is completely natural, and the saturated fat isn’t even 1g! Soooo, I don’t see anyone stopping you from eating a little extra if you wanted 🙂

Per Serving Nutritional Information (total 12 servings): 

Calories: 221

Protein: 7.5g

Carbs: 30g

Sugar: 6.0g

Fiber: 5.75g

Cholesterol: 0mg

Sodium: 5mg

Fat: 8.33g

Monounsaturated Fat: 2.75g

Polyunsaturated Fat: 3.33g

Saturated: 0.75g

 

Whenever you make a homemade lentil mix or granola, you need to have the following basic ingredients that I learned from Sally (here) and if you have them, you can literally make any flavor you want!

1. The grain/lentil

2. The add-ins you plan to toast (nuts/seeds)

3. The add-ins you plan to mix (dried fruit, chocolate)

4. A sticky sweetener (honey, barley malt, maple, or brown rice syrups, etc.)

5. A sticky binding (nut butter, applesauce, oil, etc.)

So, let’s break down my recipe:

This granola recipe is primarily centered around oats and quinoa, two whole grains that are high in dietary fiber and protein. In fact, quinoa is considered a complete protein, making this granola recipe just the perfect daily snack for anytime of the day! Oats have been proven to lower the risk of heart diseases, stabilize blood sugar and insulin levels, and reduce cholesterol. And, since these oats will be freshly baked, you will be getting the best of these benefits rather than only half of them, which is what you would get from processed granola. What could be healthier?! Moreover, if you noticed the ingredients list, I chose to use barley malt syrup as my sticky sweetener because this syrup provides more natural sugar sweetness to the granola and actually has an extra boost on protein! Even more, its robust flavor is delightful with the fruit and nut blend and its stickiness really helps to form the granola pieces into delicious, crunchy clusters. Yummm, I hope you enjoy!

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The Recipe

Yields about 5 1/2 cups (12 – 16 Servings)

Serving Size: 1/2 cup

2 cups gluten-free rolled oats

1 cup dry quinoa, uncooked

3 tbsp barley malt syrup

2 tbsp almond butter

2 tsp cinnamon powder

2 tsp ginger powder

1/4 cup raw pumpkin seeds (pepitas)

4 tbsp flaxseed, ground

1/4 cup almonds, diced into small pieces

4 tbsp (52 g) chia seeds

1/2 cup raisins

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Directions

1. Preheat oven to 325 F.

2. Line a large baking sheet with some parchment or wax paper. Or, use a baking pan and spray with PAM.

3. In a large mixing bowl, throw together the oats, quinoa, flax, nuts, cinnamon, and ginger.

4. In another smaller bowl, mix together the almond butter and barley malt syrup. You want it to be a very smooth and liquid-like mixture so heat for 30 seconds if needed or add some more of each ingredient till you get the consistency you want.

5. Pour the melted almond butter and barley syrup mixture into the large mixing bowl and stir all of the ingredients together. You want the syrup to coat all of the oats and quinoa.

6. Spread onto the baking sheet and bake for ~ 15 minutes. Remove and mix the granola around so you bake all of the sides evenly and don’t burn anything. Baking for another ~ 10 more minutes. I did my granola in two batches since it didn’t all fit on my pan.

7. Remove the granola and make sure the oats are golden (that indicates that they are completely toasted). Cool for about five minutes and then mix in with the raisins. The hot granola with melt the raisins a tiny bit, helping to form even more granola clusters!

8. Let the granola completely cool and then store in an air-tight container. Enjoy!! 

Raw Chocolate Peanut Banana Balls (Gluten-free, No Added Sugar, & Protein-Packed) <100 calories each!

My daddy loves banana bread, but I’m trying to encourage my family to eat less sugar and baked goods so instead of making your typical banana bread, I decided to make him raw chocolate peanut butter banana cookies that are gluten-free and protein backed! Sounds too good to be true? It actually kind of is because I couldn’t even believe how good they tasted when I finished. They taste basically like a peanut butter nutella bananas! NO ADDED SUGAR what so ever – my dad didn’t believe me when I told him as I served it to him as dessert this afternoon. Well, it’s true. These raw cookies are not only high fiber, high protein, low calorie, and healthy, but they are also low sugar (all natural!). There seriously is not a healthy cookie that tastes this good. The cookies are bite size too so it’s perfect for breakfast, snack, dessert, post-workout recovery snack, or late-night treat. It even fits perfectly into any diet plan because all of the fat calories in this cookie are from healthy monounsaturated and polyunsaturated fats in comparison to your store-bought cookies that are always high in saturated fats. Everything in this recipe is natural and raw! So easy to make too – only 6 ingredients and takes less than thirty minutes to make! So good – even my little siblings loved it. I broke down the ingredients and calorie per cookie just for fun to see what I really had put together, and it blew my mind. Take a look: 

Calories: 99

Protein: 3.5g
Carbohydrates: 11g
Sugar: 4.5g (all natural)
Fiber: 3g
Fat: 4.5g
Saturated Fat: 0.6g
Monounsaturated Fat: 1.6g
Polyunsaturated Fat: 1.9g

It’s healthier and tastier than your typical shop-bought peanut butter cookies too so make a batch today!! I’m going to eat one now haha, hope you enjoy!

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The Recipe

Yields 18 Servings

Serving Size: 1 cookie/ball

1/2 cup gluten-free rolled oats

6 tbsp creamy organic peanut-butter (if you are allergic to peanuts, you can substitute with cashew, sunflower, or almond butter as well – basically any nut butter you want!)

1 scoop SunWarrior Chocolate Warrior Protein Powder (can substitute with your own protein powder and 2 tbsps of cocoa powder if you don’t specifically have chocolate flavored powder)

2 ripe bananas, peeled

7 deglet noor dates, pitted

4 tbsp chia seeds

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Directions

1. Place all of your ingredients together in a mixing bowl.

2. Use a masher to mix all of the ingredients together, focusing on mashing the bananas and the dates properly.

3. After you’ve mashed as much as you can, place the batter into the blender and blend on a high pulse for 5 minutes if you think your batter is still not even (the way to tell is if you see date pieces or banana pieces that aren’t fully mashed). 

4. Take all of the batter out of the blender and place it back into the mixing bowl. Place the bowl into the refrigerator for about 10 – 15 minutes to harden a little. Be warned that your hands will get very dirty because the batter is sticky – it’s all peanut butter yum!

5. While your batter is in the fridge, line a serving plate or platter with parchment paper.

6. Remove the batter and use your hands or scooper/spoon to make 18 evenly-sized balls. Place them on the parchment paper. You can press down on the balls with the back of a spoon if you want them to be more cookie-shaped.

7. Place the parchment paper into the fridge and eat whenever you want! The cookies will stay fresh in the fridge for about 4 – 5 days. You can enclose them in an airtight container too to store but make sure you line the bottom of the container with parchment paper or your cookie will stick to the bottom of the container. 

Overnight Chocolate Chia Protein Oats

I decided to try out making overnight oatmeal, and I actually loved it a lot more than normal oatmeal made in the morning. I think it’s because you don’t have to heat up the oats when they are soaked overnight so you can enjoy the cold cereal actually cold – it’s perfect! I decided to make my overnight oats more heavy and yummy with some chocolate protein and chia seeds for fiber! This recipe is great for someone who needs a healthy and filling breakfast to get them through the morning or even for someone who needs a post-workout breakfast meal since it has enough recovery protein and carbohydrates. It’s been researched the rolled oats are one of the healthiest whole grains for individuals looking to lower their blood sugar or those on a diet, trying to lose weight. Why? Because it is packed with protein, soluble and insoluble fiber, and low sugar (the reason why packet instant oatmeal isn’t as good for you is because of the increased sugar content put in it to make it taste better). Well, I say you can easily use rolled oats and if you don’t enjoy the taste alone, add a little chocolate or some fresh fruit or dried fruit – those are healthier sugar sources than the artificial sugar in the instant packets. In this recipe, I used both chocolate and raspberries, and it was the perfect balance between cereal and sweetness. Want to know the most amazing news? I calculated the nutritional value and this recipe has 16g of fiber! That’s a whooping amount (more than 50% of the recommended daily serving). Especially for someone who doesn’t get enough fiber into their body daily, this is perfect! Are you a chocolate lover? Well then this recipe is perfect for you to enjoy your satisfying chocolate but get the fiber, protein, and whole grains you need! All you need is a jar or an airtight container (I used an empty pasta sauce jar and just cleaned it). It takes less than five minutes to prepare the night before and it’s completely ready in the morning – all you have to do is pour, top, and eat!

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The Recipe

Yields 1 Serving

1/2 cup gluten-free rolled oats

1 cup milk (I used almond, you can use soy, rice, skim, or regular depending on your taste)

1 scoop SunWarrior Chocolate Warrior Protein Powder (can substitute with your own protein powder and 1 tbsp of cocoa powder if you don’t specifically have chocolate flavored powder)

1 tsp cinnamon powder

1 tbsp chia seeds

20 fresh raspberries or toppings of your choices (options below)

**Other possible toppings: raisins, dried cranberries, chocolate or carob chips, nuts, nut butters, granola, fresh fruit (berries, bananas, peaches, apricots, etc.)

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Directions

1. Mix all of your ingredients together in a jar. Place the lid on top and shake the ingredients together.

2. Place the jar into the fridge overnight. In the morning, simply pour out the overnight oats into a bowl.

3. Top with whatever add-ins you want, and enjoy! I like mine cold but if you want a little warm oatmeal, you can heat it up in the microwave for no more than a minute.

Refreshing Citrus Summer Lentil Bulgur Salad

I had a meeting today at my internship so I was short on time in the morning to prepare myself lunch. Therefore, last night, I soaked some bulgur wheat for about an hour and then cooked and refrigerated it. This way I was prepared to make my lunch for today! It’s a hot day outside, really sunny, mid 90s. So, I wanted a nice summer salad – sweet, tangy, filling, and delicious. I decided to go with a nice blend of cabbage greens, hearty white mushrooms, sprouted lentils as my protein, bulgur wheat as my whole grain, avocados as my healthy fats, and a little summer-y secret ingredient to make it delicious: grapefruit!

Ah, now grapefruit is a difficult fruit in the sense that it is very tangy and acidic so I know a lot of people who don’t like it, but I LOVE it. First of all, it’s so healthy for you – it’s about 90% water. Moreover, it helps to control insulin and blood sugar, which is why a lot of doctors and trainers advise dieters to eat half a grapefruit a day. It’s the perfect summer food since it has a high water content so on hot days, it’s refreshing and sweet. Grapefruit juice is also really tasty, especially as a dressing, which is what I used in this salad as well! As directed below, you will use some olive oil, grapefruit juice, and lemon juice to make a nice tangy dressing for your salad. It’s honestly the perfect blend because grapefruit and lemon are so refreshing; therefore, this salad will definitely give you a boost of energy and a dose of summer happiness. The chilled taste of fresh citrus in your mouth is something you cannot miss out on in the summer.

I made the vegetables in the salad raw to get a nice balance of fiber and whole grains, but feel free to cook your bok choy leaves and mushrooms if that is how you prefer your salads! Also, the avocado in this salad really meshes well with the grapefruit. It balances it out the acidity really well and gives the salad some more texture, making it even more extraordinary. Enjoy this salad as either a side to a meal or as your entree – it’s filling and easily portable since it’s not drenched in dressing and won’t go bad in the heat! I hope you enjoy the grapefruit-based salad as much as I did.

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The Recipe

Yields 1 Serving

Serving Size: 3 cups

1/2 cup bulgur wheat cooked

1 cup sprouted mung beans or 1/2 cup of a lean protein of your choice – click here to learn how to sprout

1/4 avocado, diced

2 large white mushrooms, sliced

2 bok choy leaflets, diced

1/2 grapefruit, peeled and sliced

1/4 cup fresh mozzarella cheese (optional if you like cheese on your salad)

1 tsp lemon zest or freshly squeeze lemon juice

1 tsp salt and black pepper (optional for taste)

1 1/2 tsp olive oil

1 tbsp balsamic vinegar

1 freshly grated garlic clove

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Directions

1. Slice your bok choy leaflets into pieces about the size of lettuce leaves you usually get in a caesar salad. Wash the mushrooms properly. Cook these vegetables if you wish to (you can steam them in the microwave in a bowl of water as well if you are short on time).

2. Cook your sprouted lentils or your choice of lean protein (if they are not cooked already).

3. Place the bulgur wheat, lentils, mushrooms, bok choy, and avocado into a mixing bowl. On the side, start to peel and slice half of a grapefruit. As you are doing this, some of the grapefruit juice will being to ooze out so do it over a small bowl and collect the dripping juice because we are going to use it!

4. Place your sliced grapefruit into the bowl and freshly grate one garlic clove over top.

5. Take the grapefruit juice that you collected (if you didn’t get much, don’t worry, you really only need a few drops for the tangy dressing). Mix the juice with olive oil, balsamic vinegar, salt and pepper (if you need it), and the lemon juice. This will make a nice refreshing dressing for your salad. Taste a little to make sure it is not too tangy for you and if you need more salt or pepper.

6. Drizzle the salad with your freshly made dressing and mix together. Top your salad with some fresh mozzarella cheese if you wish. Yummm, so refreshing! : ) 

Hearty Quinoa Egg Breakfast

I had some leftover quinoa from last night’s dinner so I decided to make a quinoa breakfast bowl and threw in some hard boiled egg white pieces for extra protein to keep going till lunchtime. I found out recently that quinoa is a complete protein meaning it is great for vegetarians and vegans since it’s a delicious source of all eight necessary amino acids! Eating quinoa in the morning is like eating a bowl of rice porridge. You can top it with whatever you like – I chose pumpkin seeds, flax seeds, egg whites, and fresh raspberries to get a nice colorful balance of carbohydrates, fiber, healthy fat, and protein! It’s a quick breakfast to throw together if you’re in a hurry – just make sure the quinoa is cooked and you’re good to go. It’s delicious and healthy so why not try it? Enjoy!

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The Recipe

Yields 1 Serving

1/2 cup cooked quinoa

1/2 cup milk (optional if you like your breakfast watery rather than thick)

1 tsp cinnamon powder

1 tbsp flaxseed, ground

2 hard-boiled eggs, yolks removed

20 fresh raspberries or 1/2 cup of your choice of fruit

2 tbsp pumpkin seeds, dried

3 fresh mint leaves, grated (optional)

**Other possible toppings: raisins, dried cranberries, chocolate chips, carob chips, almonds, walnuts, pistachios, cashews, pecans, peanut butter, almond butter, sunflower butter, granola or oatmeal, berries, apples, bananas, peaches, etc.

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Directions

1. Mix all of your ingredients together and enjoy either warm or chilled (I like my quinoa breakfast bowl cold but it’s your preference – also depends on what you choose to put in it).