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/

Mac and Cheese Gluten Free and Vegan

Vegan Macaroni and Cheese adapted from :http://thevietvegan.com/
Serves: 4 servings
Ingredients
  • 2 tbsp coconut oil
  • 1 medium sweet onion, finely chopped
  • 1 tbsp almond flour + 1 tsp
  • 1 tsp garlic powder
  • ¼ tsp chipotle pepper
  • ½ tsp H. sea salt (to taste, you may need to up it to 1 tsp)
  • ½ cup nutritional yeast
  • 1 cup unsweetened or vanilla almond milk (or other milk alternative)
  • 2.5 cups macaroni elbows (gluten free)
  • Sun dried tomatoes
  • sauteed spinach
Instructions
  1. Melt oil in a small pot over medium heat. Add chopped onion and cook until translucent. Add in flour, garlic powder, and chipotle pepper and stir until butter is absorbed into the flour. Add ⅓ cup of milk and stir until incorporated. Add the remaining milk and stirring occasionally until completely incorporated and thickened.
  2. Meanwhile, cook macaroni elbows in a pot of water at a rolling boil until cooked to preference (al dente or otherwise). Strain and rinse under lukewarm water to get rid of the starch.
  3. Stir in the nutritional yeast and salt to the sauce, tasting and adjusting as necessary. For more thick and cheesy flavour, add an extra tbsp or two of nutritional yeast. Pour over cooked macaroni elbows, add in the spinach and sun-dried tomatoes.  Black pepper to taste.

Cajun Quinoa and Shrimp

Adapted from http://www.thisgalcooks.com

Serves: 4
Ingredients
¾ lb large shrimp
4 medium tomatoes, cut into chunks
1 jalapeno, seeded and chopped
½ C chopped sweet onion
2 cloves of garlic, minced
1 tbsp tomato paste
3 tbsp coconut oil
2½ tsp cajun seasoning
pepper to taste
2½ C cooked quinoa
1 C nutritional yeast
Fresh cilantro for garnish

Instructions
Toss the shrimp and 1 tsp Cajun seasoning together, set aside.
Toss the tomatoes with 1 tbsp coconut oil and 1 tsp Cajun seasoning, set aside.
Heat 1 tbsp coconut oil over medium heat in a oven-safe skillet.) Cook the shrimp until opaque, about 2-3 minutes per side. Remove from the pan and set aside.
Add the remaining 1 tbsp of oil to the pan along with the onion, jalapeno and garlic. Cook until the onion and jalapeno are tender, stirring often. Mix in the quinoa, tomato paste, ½ tsp Cajun seasoning and tomato chunks. Top with the shrimp and then sprinkle with nutritional yeast.
Place in the oven and bake at 350 for 15 minutes.
Garnish with fresh cilantro.

Biscuits and Gravy Vegan

Ingredients:

4 cups gluten free flour
1 1/2 t Himalayan salt
2 1/2 t baking soda
1 1/2 t baking powder
1/3 cup vegan butter
1/3 cup coconut oil
1 1/4 cups “buttermilk” (Recipe to follow.)

Dairy Free Buttermilk
Ingredients:
1 1/4 cup almond milk
1 1/4 t white vinegar

Dairy/Soy Free Gravy
Ingredients:

1 large head of broccoli
gluten free flour
salt
pepper
almond milk

Preheat Oven to 450.

Mix the almond milk and vinegar together and set in the fridge while you mix everything else.
In a big bowl, mix together all of the dry ingredients.
Add the oil and butter to the dry ingredients.
Pour in the “buttermilk”.
Mix until just combined. (It’ll look sticky. That’s good.)
Dump dough to roll out to however thick you like your biscuits.
Cut out biscuits.
Put biscuits on a cookie sheet and bake for 11-13 minutes.

Finely chop broccoli (I placed mine in the vitamix)
Place 1/2 cup flour and almond milk in sauce pan. Keep stirring and cook until well combined.
Season with salt and pepper. (Go easy on the salt.)
Add broccoli.
Keep adding the milk until you’ve hit the consistency you like. The longer it’s on the heat, the thicker it gets.
Once to desired consistency serve warm.

Adapted from: coloradokitchen.blogspot.com/