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This stew is perfect for vegans looking at gaining more muscles and energy. It is packed with beneficial nutrients and ingredients and it tastes great too so you cant go wrong. Enjoy! ingredients 2 large beetroots peeled and diced 1/2 cup red lentils 1 cup cold water 1 large sweet potato peeled and chopped 1 cup kale washed and chopped 1/2 cup chopped asparagus 1 small red onion peeled and diced 1 cup tomato sauce 1 clove garlic crushed 2 carrots peeled and sliced 1 tablespoon miso paste 1 tablespoon sea vegetable flakes 1 tablespoon olive oil 1 cup edamame beans 1 cup quinoa 2 cups cold water 2 tablespoons chia seeds Method of cookery 1- Place a saucepan on the burner and add the quinoa,edemame beans and chia seeds. Bring to boil then turn down low to simmer until cooked. 2- Using a wok add the olive oil and turn up the heat. 3- Add the beetroot, lentils,water, sweet potato, kale, asparagus, onion, garlic, carrots,and sea vegetables and boil for approximately 10 minutes before adding the tomato sauce and miso paste. 4- Turn down the heat and simmer. Serve and enjoy!  It is great to be fun and creative with your cooking. This fancy plate always looks good when you are impressing guests and as a bonus it is super healthy and easy to make. Ingredients 1 tomato 1/2 sliced yellow pepper 1 chopped avocado 1 cup black washed olives 1/2 chopped potatoes 1/2 chopped sweet potatoes 1 saucepan with cold water 3/4 full Dressing 1 tablespoon olive oil 1 tablespoon balsamic vinegar pinch of Himalayan salt and black pepper Method of cookery 1- Place the saucepan on the burner add the potatoes and bring to boil until soft. 2- Drain the water from the saucepan once the potatoes are soft and place the potatoes on a baking tray under the grill. 3- Wash the tomato and being careful and using a small knife go around the center making small triangles. once you go all the way around pull the tomato apart and place one half in the middle of a plate. 4- Start putting the sliced peppers around the tomato. 5- Add the avocado around the pepper. 6- Next add the olives in a circle around the avocado. 7- Finally add the grilled potato. 8- In a small bowl add the olive oil, vinegar and salt and pepper, mix well and either have on the side or pour over the dish. Enjoy!  It is nice to spice up your meals and to add healthy ingredients that your body will use as healthy fuel to provide you with the perfect lifestyle. I have put together all the healthiest ingredients I can think off and prepared it using some delicious Asian herbs and spices. Enjoy! Ingredients 3 circles of rice paper noodle 1 large pan of water 1 cup Edamame beans 1 cup bean sprouts 1 cup quinoa 1 cup water 2 cloves crushed garlic 1/2 teaspoon crushed ginger 1/4 cup chopped green onion 1/4 cup chopped cilantro 1 tablespoon olive oil dipping sauce 1 tablespoon olive oil 1 tablespoon agave syrup 1 tablespoon balsamic vinegar method of cookery 1- Place a wok on the burner and add the olive oil and turn up the heat. 2- Add the garlic, cilantro, edamame beans, beansprouts, quinoa, ginger, and green onion and stir-fry until a light brown color. then add the water bring to the boil then turn down to simmer until cooked. 3- Put the large pan of water on the burner and bring to boil. Add 1 noodle at a time using a spatula. Boil quickly for approximately 1 minute then carefully add to a plate. 4- Place some of the filling into the noodle and wrap carefully. prepare 3 noodles the same way. 5- In a small bowl add the olive oil, agave syrup and balsamic vinegar and stir into a dipping sauce. Enjoy!  This plate is full of vitamins, minerals and antioxidants and is super easy to prepare. I chose all the most amazing super fruits for you to make up this plate. It is perfect for extra energy before or after your workouts. Ingredients 1/2 cup-sliced and quartered dragon-fruit 1/2 diced honeydew melon 1/2 diced pineapple 1 peeled sliced kiwi 1 chopped banana 1/2 cup washed blackberries 8 cocktail sticks optional method of preparation Place and decorate your plate with the chopped sliced fruit then serve.  There are so many benefits to using Epsom salts. They are great for pouring in a hot bath and soaking after a good workout but apart from that they have many other uses. Click on the link below and read up for yourself on the many uses and benefits this super amazing salt has. wellnessmama.com/8509/epsom-salt-uses/  There is a bad myth behind being vegan. The word on veganism that non vegans believe is that you cannot sustain a muscular body on a vegan diet. It is just impossible because there is not enough protein in plant based foods. You need to eat lots of meat and dairy to build strong lean muscles. I have heard it all before. You lose weight and get weak on a vegan diet. Whether you are a meat eater or vegan you will be in bad shape if you don't eat clean natural nutritious foods. You can class yourself as being vegan and live on potato chips and soda. It will be no healthier than a meat eater living on hot dogs and hamburgers. Protein is protein whatever form it comes in and you need between 0.8-2 grams of protein per kilo in body weight in order to build a lean muscular body. For example if you weigh 100kg or 225lbs you should be having between 80-200 grams of protein daily. The more active you are , the more protein you require. Here is a list of clean vegan ingredients high in protein that you should incorporate into your diet to build bigger stronger muscles. 1-Spinach 2-Pumpkin seeds 3-quinoa 4-pulses, grains lentils etc 5-edemame beans 6- walnuts, almonds, cashews 7-greens asparagus, kale, rapine 8-Oatmeal 9-Peanut butter 10- fruits a variety of tropical colorful fruits There are lots of other great protein sources for vegans. This is just an example of ingredients you should incorporate daily into your diet.  This dish is quick and easy to make and is full of super healthy ingredients that will give you the strength and energy to get through those busy tough workout days. Ingredients 1 cup chopped asparagus 1 cup basmati rice 1/2 small chopped onion 1/2 chopped jalapeno (optional) 2 cups water 2 cloves minced garlic 2 cups washed spinach 1/2 a carrot peeled and chopped 2 cups mushrooms washed and sliced 1 tablespoon olive oil 1 teaspoon green Thai curry paste Method of cookery 1- in a small saucepan add the rice and water. Bring to the boil then turn down on a low heat to simmer. 2- Using a small frying pan or a wok add the olive oil and turn up the heat. 3- Add the asparagus, onion, jalapeno if you like spicy, garlic, spinach, carrot, mushrooms and Thai paste and stir fry until lightly cooked. 4- Once the rice is cooked spoon into the frying pan or wok of fried vegetables and mix into the ingredients well before serving. Enjoy!  Everything you need is right here in this powerhouse vegetable soup. This soup is packed with protein and vitamins and is perfect for all athletes to help them to get into the best shapes of their lives. Enjoy! Ingredients 1 tablespoon Olive oil 4 cloves crushed garlic 1 whole potato peeled and diced 1 sweet potato peeled and diced 1 cup chopped pumpkin 2 cups washed spinach 4 chopped green onions 1 small beetroot peeled and diced 1 cup canned black beans 1/4 cup dried red lentils 1 small carrot peeled and sliced 1 tablespoon miso paste 6-8 cups cold water pinch Himalayan salt and black pepper 2 x toasted buns 2 tablespoon hummus Method of cooking 1- In a large soup pan add the olive oil then turn up the heat. 2- Add the garlic, potato, sweet potato, pumpkin, spinach, green onion, beetroot, black beans, red lentils, and carrots and stir-fry for a few minutes. 3- Add the miso and the water, salt and pepper and bring to the boil. 4- Turn down the heat and simmer until cooked. Once the texture is thick and the ingredients have softened serve into a soup bowl. 5- Place the buns under the grill to toast. once toasted spread with the hummus then serve on the side with the soup.  |
Jason MillarI blog about health, fitness, nutrition and anything else that will make your life great! Archives
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