Protein Vegetable Muffins

It’s hard to believe the recommended fruit and vegetable intake for an athlete is 13-20 servings (8-12 for the average person)!  How in the world can that be done? Plus it is recommended to EAT FROM THE RAINBOW. I personally fall back on my juice plus to assure that I get these in and then I try to have a serving of vegetables for each meal and 2 additional snacks.  Fruits are easier for me but breakfast is also really hard to always get a vegetable included.  So here is a recipe that has 2 vegetables plus some protein to start your day off right!

2 scoops Vanilla Juice Plus Complete Protein Powder
9 Egg Whites (I saved the yolks and scrambled those)
3/4 Cup Pumpkin
Pumpkin Pie Seasoning to taste
3/4 cup Oat Flour (gluten free)

2 medium yams/s. potato ( steamed and soft with skin)
1 TBL Vanilla
Cinnamon to Taste
3/4 tsp Baking Powder

Pre-heat oven to 350 degrees. Blend all the ingredients,  place in muffin tins, Bake @ 350 for 18 – 22 minutes.

Adapted from : www.muscleandfitness.com

Vegan Queso

This recipe went over great when we had company this last week.  The 3 collage age boys devoured it!  I hope you enjoy it too!

  • 1½ cups cashews, soaked for at least an 1 hour, drained
  • 1 orange bell pepper, roughly chopped
  • 1 cup unsweetened almond milk
  • 2 tsp. chili powder
  • ¼ cup nutritional yeast
  • ¼ cup minced onion
  • 2 tbsp. taco seasoning or seasoning of choice
  • 2 15 oz. cans, black beans cooked
  • 12 oz. fresh salsa
  • Optional garnishes: cilantro.
INSTRUCTIONS
  1. Drain and rinse the soaked cashews.
  2. Place the cashews, orange bell pepper, milk, chili powder, and nutritional yeast in a high powered blender Puree until thick and creamy, about 3-4 minutes.
  3. In a large saucepan, add the minced onion, taco seasoning, black beans and fresh salsa over medium heat. Stir constantly until heated through, about 7-8 minutes.
  4. Add in the cheese sauce and stir to combine.
  5. Season to taste with salt/pepper if needed.
  6. Garnish as desired and serve.

Adapted from: http://delishknowledge.com/

Breaded Cauliflower Tacos

Adapted from: blissfulbasil.com
Ingredients
For Crispy Cauliflower
  • 1 small head of cauliflower cut into bite-size florets
  • 1 cup gluten-free rolled oats
  • 2 tablespoons chopped fresh cilantro
  • 2 teaspoons chili powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon cumin
  • ¼ teaspoon garlic powder
  • ¼ teaspoon ground turmeric
  • ⅛ teaspoon cayenne pepper
  • 1 teaspoon Himalayan sald
  • 1¼ cup almond milk
  • ¾ cup brown rice flour
  • 1 tablespoon fresh lime juice
For the Cabbage Slaw
  • 2 cups thinly sliced purple cabbage
  • ¼ cup fresh lime juice
  • 1 tablespoon apple cider vinegar
  • ½ tablespoon honey
  • ¼ teaspoon Himalayan salt
For the Avocado Cream (I did not use this avocado cream sauce hence allergy)
  • 1 avocado
  • ¼ cup cilantro leaves
  • 2 tablespoons fresh lime juice
  • ¼ teaspoon fine grain sea salt
For Serving
  • 12 gluten free tortillas, homemade or purchased
  • lime wedges
  • cilantro leaves
Instructions
  1. Preheat oven to 400 degrees Fahrenheit.
  2. Add the rolled oats to vitamix. Blend to coarse meal forms.
  3.  Add in the cilantro, oats, chili powder, paprika, cumin, garlic powder, turmeric, cayenne pepper, and sea salt into a bowl. Gently mix to incorporate spices.
  4. Add the almond milk, brown rice flour, and lime juice to a large bowl and whisk until smooth.
  5. Place about a handful of cauliflower florets into the almond milk batter, toss to coat, shake off excess batter, and transfer to the oat and spice mixture. Toss the pieces until coated and transfer to a large baking. Repeat with the remainder of the cauliflower.
  6. Bake the cauliflower for 25-30 minutes or until crispy and golden.
To Make the Cabbage Slaw
  1. While the cauliflower is baking, make the cabbage slaw by adding the purple cabbage, lime juice, apple cider vinegar, honey, and salt to a small bowl. Toss to coat.
To Make the Avocado Cream
  1. Add the flesh of the avocado, lime juice, cilantro leaves, and salt to vitamix. Process for 3-4 minutes or until smooth and resembling a texture similar to mayo. Use to drizzle on tacos.
To Assemble the Tacos
  1.  Fill with the cauliflower, top with a small handful of cabbage slaw, and drizzle with avocado cream. Garnish with cilantro leaves.

Black Bean Enchiladas with Green Sauce

Adapted from:lecremedelacrumb.com
INGREDIENTS
  • 12, 6 inch sprouted gluten free tortillas
  • 1.5 cups cooked black beans
  • 2 avocados, sliced or diced (I have recently developed a latex allergy which has forced me avoid avocados.)
  • 1 onion, diced
  • 1 teaspoon garlic salt
  • 1 teaspoon cumin
  • 1 teaspoon chile powder
  • ⅓ cup cilantro leaves, roughly chopped
  • 1 Jar of  white girl salsa
  • 1 7-ounce can diced green chiles
  • nutritional yeast to sprinkle on top
INSTRUCTIONS
  1. Preheat oven to 400. Place enchilada sauce and green chiles in a medium sauce pan and simmer over medium-high heat while you prepare the enchiladas.
  2. Add black beans, onions, garlic salt, cumin, chile powder, cilantro and to a large bowl and stir to combine. Add about 1 cup of sauce into the bottom of a large baking dish. Spoon about 3 tablespoons of black bean mixture into the center of each tortilla, roll it up tightly and place in prepared dish on top of sauce.
  3. Pour remaining sauce over rolled enchiladas. Sprinkle with nutritional yeast and top with avocado. Bake 15-20 minutes.

Almond Blueberry Muffins

adapted from: damyhealth.com

Ingredients:

  • 2 Cups Almond Flour
  • 2 Eggs
  • 2 Egg Whites 
  • 1/8 Pure Maple Syrup
  • 1/2 Tsp Baking Soda
  • 1 Tbsp Apple Cider Vinegar
  • 1 Tsp Vanilla Extract
  • 2 Tbsp Coconut Oil 
  • 1 small bag of frozen Blueberries (thawed and drained)

Directions:

  1. Pre-heat oven to 350 F.
  2. Place all ingredients excluding blueberries into mixer
  3. Once completely mixed fold in blueberries.
  4. Evenly scoop batter into muffin tin, I used about 1/4 cup per muffin
  5. Bake for 25 minutes. Makes 12 muffins

Tumeric Nachos

Turmeric Eggs Nacho’s

adapted from http://draxe.com

Serves: 4

What you need:

  • 8 eggs
  • 1/3 cup nutritional yeast
  • 6 tbsp. miso
  • 1 chopped red onion
  • 8 chopped green onions
  • 2 peppers, yellow and red
  • 6 cloves of minced garlic
  • 2 tbsp Thyme
  • 2 tbsp Oregano
  • 2 tbsp Basil
  • 4 tbsp Turmeric

DIRECTIONS:

  1. Sauté onions, green onions and garlic in pan with miso over medium low heat for 10 minutes.
  2. Add in eggs, nutritional yeast and herbs.
  3. Cook for 10 minutes, stirring continuously and add in turmeric.

 

We placed them over chips and ate as nacho’s!

Thai Veggie Burger

Adapted from: Produce on Parade

Makes 6 patties

Flax egg:
1 Tbsp. ground flax seed
2 Tbsp. water
Quinoa:
1 cup prepared quinoa

Patty:
1 cup old-fashioned oats, dry (gluten free)
1.5 cups of chickpeas prepared
1/2 medium yellow onion, diced
1/2 cup fancy snow peas, chopped
1/2 cup fresh cilantro, chopped
6 garlic cloves, chopped
1 Tbsp. green curry paste ( I used my leftover green curry from our Thailand cook book)
1 Tbsp. tamari sauce
1 Tbsp. honey
1 Tbsp. ginger
1 tsp. ground cumin
1/2 tsp. himalayan salt
1/4 tsp. ground black pepper
1/4 tsp. red pepper flakes

In a small bowl, whisk together the ground flax and water. Set aside to rest for at least 10 minutes.

In a food processor, pulse the oats until they are coarsely ground. Add the remaining patty ingredients, including the flax egg. Process well, until smooth and thick. Add Quinoa.
Preheat oven to 350 F and coat a baking sheet with a non-stick cooking spray.

Heat a large frying pan over medium heat with a splash of olive oil. Using a 1/3 measuring cup, form the burger mixture into patties and fry for 1-2 minutes on each side, until browned. Repeat until all the mixture is gone. This should make about six patties.

Once they are browned on both sides, place in oven and bake at 350 F for about 10 minutes, until golden and crispy.