The British summer is finally upon us and what do you need on a hot summer’s lunchtime or evening? A light, refreshing but filling and healthy salad. I got this recipe from, “Appetite for Reduction.” It is written by the guys who wrote Veganomicon and all the recipes contain less than 450 calories each. So it’s a great book if you’re working on a calorie deficit which you should be if you’re trying to lose weight and body fat.
2 big handfuls of quinoa that you have already pre-cooked in boiling water for 20 minutes, drained and allowed to cool. (To make this raw you could use sprouted quinoa.)
1 small red onion, sliced thinly.
1/2 a romaine lettuce, chopped however you like.
1 can of chickpeas, drained and rinsed. (To make this raw you could use sprouted chick peas.)
A large handful of cashew nuts. (The non-flavoured or salted kind.)
A large shallot, chopped finely.
A dash of balsamic vinegar.
2 teaspoons of dijon mustard.
1 teaspoon agave nectar
A pinch of sea salt.
In a large mixing bowl, mix all of the salad ingredients together and leave to one side.
Then place the cashews and shallot into a food processor and pulse on and off to get them chopped up quite finely.
Add the rest of the dressing ingredients and pulse on and off for a couple of minutes until you have a type of paste to pour on top.
Then eat your delicious salad which is only 375 calories and has 17g of protein. Get in!
This recipe is from the glorious book, Veganomicon. If you’re vegan and you don’t have this book, GET IT! It’s amazing!
This dish makes enough for four people because both Mykey and I had it for dinner and then had it for lunch the next day.
- 3 teaspoons of oil
- 2 large onions, chopped
- 2 chilli peppers, minced (I used jalapenos.)
- 1/2 inch of fresh ginger, peeled and grated
- 1 large parsnip, peeled and chopped
- 1/2 a teaspoon of turmeric, cinnamon, cumin, coriander and salt
- 2 teaspoons of curry powder (I went for a medium spice)
- 2 big handfuls of red lentils, rinsed
- 250ml vegetable stock
- 3/4 of a head of cauliflower
- 2 tablespoons of lime juice
- In a large pan heat your oil.
- Saute the onion for about 4 minutes.
- Add the grated ginger and chilli and stir for another minute.
- Add the spices, parsnip, lentils and cauliflower and stir briskly for another minute.
- Add vegetable stock and mix in.
- Allow to cook on a gentle heat for 30 minutes stirring every 5 minutes or so.
- Leave to cool for 10 minutes to allow for the flavors to meld.
- Sprinkle with some lime juice and serve.
This dish is brilliant for protein, iron and calcium. I often eat this as a post workout meal You can also make it raw by sprouting the chic peas and not cooking the spinach or red pepper.
- Either a can or 400g of soaked chic peas.
- A whole red bell pepper, chopped.
- A handful of washed baby leaf spinach.
- 1 Tsp. olive oil.
- 1 Tsp of parsley, basil and sea salt.
- Heat chic peas in water for 10 minutes if from a can and 20 minutes if soaked.
- Fry the red pepper and baby leaf spinach in the olive oil for 5/6 minutes.
- Drain the chic peas and mix in with the pepper and spinach.
- Add parsley, basil and sea salt.
- Serve warm or cold for lunch the next day.
Sometimes you just haven’t got time to make something decent, but you still want to be relatively healthy. This is where noodles come in. I often make my noodle dishes out of spiralised courgettes or carrots for a lower carb version, but this particular meal was eaten at lunchtime with a big cardio session completed in the evening.
- Noodles (I got these mock egg noodles from my local oriental supermarket, however rice or soba noodles will work just as well.)
- A handful of peas.
- One whole tomato, chopped.
- Five mushrooms, sliced.
- A handful of bean sprouts.
- One Linda McCartney sausage, chopped. (You may have to heat it slightly to get it to do this.)
- Soy sauce.
- 1 tsp. sesame oil.
- Place some sesame oil in a wok and allow to heat.
- Add chopped mushrooms, sausage and tomato and stir for roughly 3 minutes.
- Then add the noodles, bean sprouts and peas and mix in for about 5 minutes.
- Turn the heat right down and sprinkle with soy sauce before serving straight away.
I found this recipe whilst in my local Tesco recently and instantly believed I could veganise it. It even has a top tip for a veggie version. This is a low-calorie, but filling dish. Each serving is only 92 calories, however if you are looking for more calories, the recipe suggests to serve with toast. I just had a double portion because I was hungry!
A whole aubergine, chopped into half moons.
1 onion, chopped.
1 garlic clove chopped.
2 tsp. rosemary
1.5 tsp. paprika
1x400g tin of peeled cherry tomatoes. (Tesco actually sell these in their Finest range and they were worth the extra few pennies.)
2x 400g tin of butter beans, drained.
230g red peppers, sliced and chopped.
Place the peppers and aubergine in a roasting tin, drizzle some oil on top and cook in the oven for 25 minutes.
In the mean time, fry the onion is a small amount of oil until soft. Then add the herbs, spices, butter beans and tomatoes and leave to simmer on a low heat. (This will allow the flavours to mix together properly.)
When the peppers and aubergine are cooked, mix in with the butter beans etc. and cook through for about five minutes.
This is often a staple for me when I am out on the road driving all over the country, or if I have a busy day at work. As you can see from the picture below, I am eating this at my desk.
A handful of quinoa
A few strips of dulse
A handful of sprouted beans
Sea salt and pepper to taste
- Pre-heat the oven to 200 degrees.
- Chop the courgette into half-moon shapes and place in a baking tray with a drizzle of coconut oil. Then sprinkle with sea salt. Place in the oven for 20 minutes and then leave to cool on the side before mixing with other ingredients.
- Heat up a small pan of water and cook the quinoa as per the packet instructions. (You can set this up whilst the courgette is baking.)
- Chop up the cucumber and tomato and place in a bowl.
- Mixed in cooled and drained quinoa and courgettes.
- Sprinkle with dulse strips, basil, soy sauce, sea salt and black pepper.
- Mix with a spoon to give the ingredients good distribution throughout the dish.
The animal agribusiness giants have certainly been successful in their plans to indoctrinate the general public from the mid-20th century onwards. Nearly everyone I speak to including some vegans, believe that it is hard to get protein and calcium from non-animal sources. This is due to a massive advertising campaign by the meat and dairy industries in newspapers, on television and now on the internet.
The funny thing about the image above is that Hugh Jackman employed Brendan Brazier, a well known vegan ultra-marathon champion and nutrition expert to help him slim down the fat and bulk up the muscle for roles such as Wolverine in X-Men and Charlie Kenton in Real Steel. Brendan only promotes a high raw, vegan wholefood diet. Interesting?
Then you have all the vegan bodybuilders and sports people who have more muscle than the average non-vegan Joe could ever dream of. How do you explain that?
It’s easy really. Protein and calcium can be found in a variety of foods. If you have a varied and healthy diet, there is no reason you won’t be meeting your daily recommended intake whatsoever. Calcium deficiency is quite rare in the wealthy nations of Europe and America and protein deficiency does not even have a medical term anywhere in the world because it’s practically impossible. Everything has some protein in, even potatoes.
There is evidence to suggest that over consumption of meat and dairy can lead to bowel cancer, breast cancer, heart disease and even early onset dementia. Also there is a positive correlation between the consumption of dairy products and the incidence of osteoporosis in countries that consume it as a staple part of their diets. (Books such as The China Study and Diet For A New America go into to more detail, but I wanted to keep the health implications of animal product consumption brief.) Sadly this isn’t common knowledge because of the influence animal agribusiness has on all forms of media and the government. (Remember learning about protein at school?)
Let’s look at some protein rich foods to start with:
Beans & Legumes
Nuts & Seeds
Now let’s look at some calcium rich foods:
The above protein and calcium rich foods are just some examples of vegan food that contains both of these important building blocks. There is a huge variety across the board to suit all tastes.
Here is a tasty brunch that is rich in protein and calcium. Spinach, carrot and onion salad, raw orange peppers, soy yoghurt and mint dressing, baked beans and scrambled tofu.
So there you have it!
Yes that’s right. Whether it’s sprouting biceps or a beard….. Oh no wait a second. This is a food post and I’m supposed to be talking about sprouting beans and seeds. *Whoops*
A little while ago I brought a sprouting tray and I never really knew what to do with it. I asked my Facebook friends and got some sound advice, so I got to work. I covered both trays in chic peas, quinoa and other random beans and stuff I had in my end of the world food supply cupboard. Then I sprinkled with a little bit of cold water every day for four days.
The sprouts started to appear and I was over the moon. I even did a little celebratory dance know as, “the bum dance.” Maybe one day I’ll blog about that too.
Anyway, I decided to eat make some part raw food with this deliciousness.
Enter spring greens, soy sauce roasted broccoli, b12 fortified nutritional yeast, raw carrots and a big load of sprouted beans and seeds. Very tasty and full of vitamins and minerals. GET SOME!
Here is a quick, easy and nutritious salad recipe that can be eaten on the go.
- ¼ of a bag of Quinoa (Tesco is by far the cheapest place to purchase Quinoa at £1.69 a bag.)
- A whole yellow bell pepper.
- A whole red onion.
- A handful of pinto beans. (Pre- soaked or from a tin.)
- All-purpose Caribbean seasoning.
- If you are using pre-soaked pinto beans, you will need to cook these in water on a high heat for approximately 30 minutes first. If you are using tinned pinto beans, drain excess liquid and put to one side.
- Pour quinoa into another pan of water and cook on a high heat for 20 minutes.
- In the meantime, deseed and chop the pepper and peel and chop the onion into small chunks. Place in a large bowl.
- Add cooked pinto beans (or from a tin) into the bowl a long with the cooked quinoa.
- Mix all the ingredients together and sprinkle with Caribbean seasoning for acquired taste mixing again.
I’m lazy, so I just ate it out of the big bowl I mixed it in. You can serve with a fresh, crisp salad if you’re that way inclined.