Vegan Baking With Protein Pow’s Pea Cooking Mix

November 15, 2017

Banana & Cacao Nib Squares (Vegan – obvs – and Gluten Free)

I couldn’t let Vegan Month go by without attempting some baking. I used to bake “protein” things all the time: bars, cookies, muffins etc. But over the past few years of bodybuilding prep, I’ve got out of the habit (bored of it, I think!)

So my recipe-creating skills were a little rusty for inventing a vegan baking recipe!

Add to that the twin challenges of 1) no eggs allowed and 2) only the scrapings out of the bottom of the coconut oil tub remaining… and things were about to get interesting. (For “interesting”, read “probably dry and crumbly”).

However, I forged ahead with my zero eggs and probably-10g-if-that oil.

  • I knew I wanted to make a banana bread type creation
  • I knew I didn’t want it to be too sweet (just not my thing)
  • And I knew I wanted to use Protein Pow’s Pea Protein Cooking Mix as the base (because it’s awesome, and vegan, and does half the work for me!)

The Protein Pow “Pea Protein Pow Mix” is gluten free, vegan, and contains just five ingredients: pea protein powder, GF oats, coconut flour, coconut sugar, and vanilla beans. I’ve been using it during Vegan Month to make mug cakes, and as an addition to breakfast oats. But I was keen to bake with it, since that’s really its forte.

Here’s what I made: Vegan Pea Protein Banana & Cacao Nib Squares

Ingredients:

  • 2 large bananas (240g, FYI) – mashed
  • 25g ground flax mixed with water to make a “flax egg” (apparently that’s a thing)
  • 2 tsp baking powder
  • 300g Protein Pow Pea Protein Cooking/Baking Mix
  • 1 tsp cinnamon
  • 40g cacao nibs
  • 300ml almond milk (that much because the batter was really dry… !)
  • 10g coconut oil (the batter reeeeally needed more, but I had the end of a tub so I microwaved that and used what I could pour out) (then gave the empty tub to the dog)

Instructions:

  1. Make the flax “egg” by mixing the flax with water and leaving it aside
  2. Mash the bananas in a bowl
  3. Combine the Protein Pow mix, cinnamon, and baking powder in a big bowl
  4. Mix the cacao nibs through the dry mix
  5. Mix the flax egg into the mashed banana
  6. Add the banana/flax to the dry mix and form a batter (add the milk as you go)

I used a silicone baking tray but you could use muffin cases or whatever you want. Pour the batter into whatever you’re using and bake for about 30 mins at 180*C. Let it cool in the tray then cut into 9 squares.

It looked a bit dry but kind of firmed up as it cooled. The squares held their shape just fine once I cut it into 9 portions.

The verdict? Tasty, actually surprisingly moist and un-crumbly, not too sweet, perfect for a snack with a coffee. The fibre is pretty high (oats, coconut flour, cacao nibs…) so I probably wouldn’t have one before training, but they’d be good for after. I made nine squares out of this recipe but they are pretty big (espresso-cup saucer below for scale… what do you mean you don’t have espresso cup saucers?) – you could definitely cut them into 12 (for fewer cals per bar) or leave out the cacao nibs (?) if you wanted.

Nutrition per 1/9 recipe:
Cals 202
Pro 13.4g
Carb 24.3g
Fat 6.8g

Have you baked or cooked anything with the Protein Pow Pea Mix? Let me know – I’ve got more here and am keen to experiment.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


Vegan Food Prep (with help from Fitproclientrecipes)

November 11, 2017

One of the things I was looking forward to most about “going vegan for a month” was cooking 🙂 I enjoy cooking all the time, but I get stuck in a rut with my regular foods, and it’s been ages since I’ve tried anything new. This vegan experiment has forced me to get creative and rethink how I construct meals.

(Side note: I was Googling “Tempeh” earlier – as you do – and realised how difficult it is to find tempeh in supermarkets. Then I discovered that our local farmers’ market/food co-operative sells it! Locally made and fresh. I’ve ordered some and will collect it on Tuesday. Hit me up with your best tempeh ideas?!)

Back to my food prep…

My friends at FitPro Client Recipes (the online recipe database for PTs) gave me a free log in for the month. This amazing resource has around 2000 recipes at the time of writing, and almost 20% of them are vegan.

Look how easy it is to select food by diet type, food type, meal type or anything else a PT client might want to know! I narrowed it down to Vegan recipes and main meals.

For tonight’s food prep, I decided on a Split Pea and Cauliflower Curry (mainly because I had all the ingredients).

I altered it a bit, so I’ll give you my recipe rather than the FCPR one (I never was any good at following recipes to the letter!) Thanks FitPro Client Recipes for a ton of ideas.

This made 4 Nicola-sized servings.

Split Pea, Tofu, & Cauli Curry

Ingredients:

  • 20g oil
  • 400g tofu (I used the Cauldron brand) – pressed and chopped
  • 140g (dry weight) split peas (I used 1/2 green, 1/2 yellow mainly because I didn’t know if they taste the same)
  • Vegan stock
  • 400g cauliflower (chopped)
  • 200g tomatoes (chopped)
  • 100g red bell pepper
  • 2 garlic cloves (chopped)
  • 1/2 green chilli (chopped)
  • Bit of lemon rind (sliced really thin) plus lemon juice
  • Bit of fresh ginger (chopped)
  • Coriander powder, black pepper, turmeric
  • Fresh coriander (chop the stalks, keep the leaves aside for later)

How to make it:

  • Cook the split peas in the stock (they will take about 40 mins)
  • Heat the oil in a heavy pan (one that has a lid)
  • Cook the garlic, coriander powder, black pepper, lemon rind, coriander stalks, and ginger for a minute or so
  • Add in the tofu and let it cook through (stir it a bit)
  • Add the tomatoes and red pepper and cook for a bit (put the lid on)
  • Add the cauliflower, stir it, put the lid on (cook for about 5 mins)
  • Put the split peas in (if there’s any stock liquid left, don’t drain it off just add it in too) and some lemon juice.
  • Stir, cover the pan, leave it for 5-10 mins.
  • Add the fresh coriander leaves, turn it off and ideally leave it to cool (it tastes even nicer once it’s been left for a bit).

Per (huge) serving
Cals 289
Pro 22
Carb 20
Fat 13

I made this earlier today and got home famished from a “road trip” gym visit. I was SO GLAD I’d made this! The house smelled great, and the food tasted amazing. It’s spicy and rich with a ton of flavour, but not too hot (green chilli instead of red).

Tomorrow I’m going to attempt to do some vegan baking. I’ve honestly no idea if it will work (without eggs) but if it does, I’ll post the recipe.

Let me know if you have a favourite vegan recipe so I can expand my repertoire!

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


My Vegan Month: 1 Week In

November 5, 2017

It’s not quite one week in to “World Vegan Month”, but Sunday seems a good day for a round up.

In case you missed it, I’m “going vegan” for the month. I’ve gone into this with no preconceptions, no expectations, and no particular concerns. So these round up blog posts will simply be what’s on my mind, and what (if anything) has surprised me about being vegan so far.

How have I felt?

Surprisingly, no different to usual. Hunger and appetite are about the same. If anything, I feel less hungry – more balanced – than eating my usual foods. I don’t know if this is an increase in fibre, or food volume? I should point out that I haven’t done a complete 180* in my food choices here. I was already eating a “good diet”, of “mostly whole foods”, with almost everything prepped from scratch by my own hands. I already ate a lot of veg, quite a lot of pulses/lentils.

So what’s changed?

Well, obviously no meat, fish, or eggs. I didn’t eat much dairy anyway (for some reason it makes me a bit queasy these days). But of course there is a bit of dairy in things like sauces, chocolate, dressings etc.

Snacks and “quick grab” foods are more difficult

The few times I have felt hungry have been the times I’d typically grab a quick “something”. Doing that is much more difficult as a vegan, it turns out. Maybe not once you’ve got used to it, I suppose. But where I might make myself a quick protein mugcake (EGGS!), or some scrambled eggs (EGGS!), I’m now left opening and shutting the fridge door thinking: “hmmm”.  There are plenty of things I can snack on, of course. But at this stage in my vegan adventure, I can only think in meals. (Thank you to Bulk Powders who gifted me a box of their Chocolate Coconut vegan protein bars which have been my sweet treats!)

Protein is a little harder to hit

It’s not difficult to eat protein as a vegan – plenty of plant sources have decent protein (tofu, pulses, lentils) and of course there is trace protein in pretty much everything. But it’s more difficult to – say – bump up a meal by 20g protein. Because vegan protein is tied in to other macros. So I have been having more servings of protein powder than usual (thanks again to Bulk Powders for this vegan protein powder!)

You have to rethink “meal construction”

As an omnivore, you tend to think of your macros separately. “OK, for my carbs I’ll do potatoes…. I’ll have chicken with that for my protein, and if I need any fats in there I’ll put some butter on top.” Or whatever. A bit more creative than that, but you get the idea. You can’t do that with vegan foods, because (as mentioned), the macros are all attached. So I’ve been trying to find higher protein versions of “carb” foods – like these pasta shapes (made from lentil flour and green pea flour), so then I can just have a veggie sauce on top and the macros are pretty decent.

Food shopping is eye-opening

I did a late night dash to the supermarket on the 1st, because I realised I didn’t really have enough food in the house to create a vegan meal. It was eye-opening. I realised how people must feel when they first embark on a “healthy eating plan” for the first time. All of a sudden, entire sections of the shop are off limits or completely redundant. You have to scrutinise labels (who knew that not all Quorn products are in fact vegan? Not me!) The shop took ages (see “scrutinising food labels”) but by the end of it my trolley was pretty sparse.

Question of the week

What is creatine? I mean, what is it actually made from? Is it… vegan? (I hope so! If it isn’t, please let me down gently!)

Um… what else?

  • Gym performance is absolutely fine. I’ve had a wicked week’s training actually.
  • My guts are fine, thank you 😉
  • Sleep is fine/no different.
  • I haven’t craved/been hungry for/missed anything in particular.

Recipe

I will be using Fitproclientrecipes during the month, to try a whole load of new meals and snacks. I’ll report back.

For now, I will leave you with a recipe I’ve just made up on a whim. I call it Curried Cauliflower & Tofu, because that is what it is.

Ingredients:

  • 20ml oil
  • 400g raw cauliflower, chopped
  • 400g firm tofu, water pressed out
  • 200g tomatoes, chopped
  • Spinach (as much as you want, it will wilt away to nothing anyway)
  • 1 lemon (grate a bit of the rind, and squeeze all of the juice)
  • Garlic paste or fresh garlic
  • Fresh coriander
  • Cumin seeds
  • Turmeric powder
  • Red chili flakes or fresh chili
  • Ground black pepper
  • You could put more herbs/spices in if you have them – I don’t)

Instructions:

  • Heat the oil in a heavy pan (lidded one)
  • Put in the cubed tofu and all the herbs/spices apart from the fresh coriander
  • Let the tofu brown a bit (you won’t be able to tell, because turmeric makes everything yellow, including my fingers, my kitchen surfaces, and my utensils)
  • Add the lemon rind, tomatoes and cauliflower
  • Put the lid on the pan and let it cook away
  • Add the lemon juice & spinach, turn the heat down, and leave it.
  • Put the fresh coriander on top when it’s done

Macros per 1/4 of this recipe:

  • Cals 193
  • P 15
  • C 8
  • F 12

So. There’s my rather underwhelming update after 5 days as a vegan! Let me know if you have any questions (or suggestions).

I’ve got some interviews with real actual (as in permanent!) vegan athletes lined up, as well as more recipes, review of vegan protein products, and anything else that comes to mind! Requests are welcomed.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


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