Blog Archives - Millar Fit Personal Training

Great supplements for vegans over 40

4/30/2016

I try and keep my supplement use to a minimum unless my body requires supplementation. It is very important to get your vitamins, minerals, antioxidants and complete proteins with all your essential amino acids from your meals. If you are vegan you tend to have deficiencies to certain supplements like vitamin B12 or calcium then it is important to supplement for those reasons. Here is my list of supplements below that I would use on a regular basis.

1- Multi mineral and vitamins
2- Calcium
3- Vitamin B12
4- Vitamin D
5- Glutamine, creatine mix just 1-2 x yearly 1 month cycle
6-DHEA

Spicy textured vegetarian protein curry with basmati rice

4/30/2016

If you are vegan or wanting to try vegan recipes and are looking at creative new spicy healthy ideas then look no further. This recipe is packed with protein without the cholesterol and a spicy healthy tasty way to eat a curry.

Ingredients

3 cups TVP (textured vegetarian protein)
1 tablespoon olive oil
3 cups boiling water
1 teaspoon tumeric
1 tablespoon curry powder
1 tablespoon agave syrup
2 cups washed spinach
1 bunch washed fresh coriander
5 small red chilli peppers
5 cloves garlic crushed
2 cups tomato sauce
1 head washed chopped brocolli
2 cups basmati rice
4 cups cold water

Mehod of cooking

1- In a small dish add the TVP and water until the TVP absorbs the water.
2- In a food processor add the coriander and chilli peppers and blend to into a fine texture.
3- Add the turmeric, curry powder, agave syrup, coriander and chilli mixture and garlic to the TVP and marinate for a few hours.
4- Place a wok or frying pan on the stove and add the olive oil and turn up the heat.
5- Add the marinated TVP, spinach and chopped broccoli and stir-fry until golden brown.
6- In a small saucepan add the rice and water and turn up the heat until boiling then turn the heat down low until cooked.
7- Add the tomato sauce to the TVP and bring to boil. If the mixture is too thick you can add a cup of cold water to thin the sauce slightly. Once boiled turn down the heat to simmer.
8- Serve and enjoy!

Spicy tempeh chili with edamame beans and pasta

4/26/2016

If you are a vegan recreational athlete or just a vegan that worries when it comes to taking in enough protein on a daily basis then this is the meal for you. This meal is super quick, tasty, healthy and packed with protein. It is tasty meals like this that make me love being a vegan. It fills me up without the sluggish feeling. Cook this meal for yourself and you will fall in love with tempeh.

Ingredients

1 block tempeh chopped
1 bunch washed fresh coriander
2 chili peppers
4 cloves crushed garlic
1 teaspoon turmeric powder
1 1/2 cups organic tomato sauce
1 cup edamame beans
2 cups wholewheat pasta
2 tablespoons olive oil

Method of cooking

1-In a small pan fill with water bring to the boil and add the pasta.

2-In a food processor add the tempeh, coriander and chili peppers and process to crumbs.

3- In a small wok add the olive oil and turn up the heat.

4- Add the garlic and turmeric to the wok as well as the ground tempeh, coriander,chilis and edamame beans and stirfry until slightly golden.

5-Add the tomato sauce and simmer for a few minutes.

6-Add the pasta to a plate and pour the chili over the pasta and enjoy.

Superfruit protein smoothie

4/26/2016

This vegan smoothie is packed with all the most amazing ingredients that will build lean muscle tissue as well as promoting great health. I call the fruits in this smoothie super because they are packed with antioxidants which fight against the free radicals in our body. If free radicals are left unchallenged they can cause various diseases. There are other amazing ingredients that will build muscle and give you lots of energy that will last throughout the day. You can have this smoothie for breakfast or an hour before or after your workouts.

Ingredients

1 cup fresh orange juice
1/2 cup fresh blackberries
1 small kiwi peeled
1/2 cup chopped fresh pineapple
1/3 cup oatmeal
1/3 cup pumpkin seeds
1/2 scoop plant based protein powder

Method of preperation

1-Put all the ingredients in a blender and blend until smooth and creamy.

Enjoy!

Spicy Tempeh Mushroom burgers

4/9/2016

I have been a vegan now for almost 4 years. I have never been a big fan of tempeh although it is really good for you. I sat down and thought how can I make tempeh taste good then the thought struck me. Let me add some ingredients to the tempeh to form pates and make burgers. I came up with the right spices and the burgers turned out amazing and firm. I will now share this amazing recipe with you. Enjoy!

Ingredients
1 block tempeh chopped
3 cloves crushed garlic
2 cups chopped mushrooms
1 cup spinach
1/3 cup chopped corriander
1 tablespoon brown flax seed
1 cup TVP (textured vegetarian protein)
1 cup hot water
1 teaspoon tumeric
3 hot peppers
1 teaspoon liquid smoke
1 tablespoon blackstrap molasses

Method of cookery

1- Boil the hot water and add to the TVP in a small bowl and stand for 5 minutes.

2- In a food processor add the tempeh, garlic, mushrooms, spinach, coriander, flax seed, turmeric, hot peppers, liquid smoke and blackstrap molasses and blend until a smooth mixture. Add the TVP now which should be soft and expanded with the water. Blend into a pate paste.

3- Spoon the pates into a baking tin and grill both side turning occasionally.
Serve with basmati rice, tomatos, onion and a touch of spinach. You can add a little hummus or English mustard on the side.

Power vegan oatmeal with blueberries

4/2/2016

What you eat for breakfast in the morning is very important. To start the day well you should start with a super healthy breakfast. You cannot get much healthier than oatmeal. Not only is oatmeal great for the heart but it contains calcium and potassium which is also great for the bones and can reduce blood pressure. It is also rich in vitamins and minerals. This super carbohydrate meal is low glycemic and will release slowly into your system giving your energy tank a great boost that will last for hours. I am also adding some plant based protein and pumpkin seeds to the recipe for extra protein. It is perfect if you want to build stronger muscles. Try this recipe and feel the benefits for yourself.

Ingredients
1/2 cup oatmeal
1/2 scoop plant based protein
1 1/2 cups almond milk
1/4 cup pumpkin seeds
1/2 cup washed blueberries
1 tablespoon agave syrup

Method of cooking

1- In a small saucepan add the oatmeal, protein powder, milk and pumpkin seeds and turn up the heat stirring occasionally.

2- Once cooked add to a bowl and place the blueberries and agave syrup on top. Enjoy and feel the energy power.

If you are getting ready for a huge workout or have a busy day then the full power breakfast below is what you need.
It is the oatmeal above with chopped fruit and my special high energy vegan fruit and nut muffin on the side, a glass of fresh orange juice with washed raspberries thrown in and if you want have a strong cup of black coffee. I limit my coffee to 1 day weekly but as an alternative you can have a decaf herbal tea. If you look through my recipe you will find my high energy muffin recipe Enjoy! P.s have at least 2hrs prior to working out.

Quick sweet and sour Smoked Tofu Stir-fry with Basmati Rice

4/2/2016

orThis healthy recipe can be made in 10 minutes or less. It is packed with protein, vitamins and minerals and is awesome to cook if you have a super busy day and want to cook something quick.

Ingredients
1 cup basmati rice
2 cups cold water
1/2 block chopped smoked tofu
2 cloves crushed garlic
1 cup shredded carrots
1 cup chopped kale
1 chopped green onion
1 tablespoon chopped basil
1 tablespoon chopped coriander
1 tablespoon olive oil
1 tablespoon black strap molasses or agave syrup

Method of cooking

1- Add the rice and water to the saucepan and turn up the heat once boiling turn it down to simmer and cook.
2- In a wok add the olive oil and black strap molasses or syrup and turn up the heat. Once heated add the remaining ingredients and stir-fry until cooked.
3- Add the rice and stir-fry to a plate and enjoy!

Minced Power Stir-fry with Smoked Tofu and Kidney Beans

4/2/2016

If you are looking for a super healthy power lunch packed with protein, vitamins and minerals then you have come to the right recipe. This recipe will give you the nutrients that you require to live a super fit healthy active lifestyle. Enjoy.

Ingredients
1 block smoked tofu
1 cup washed kale
3 cloves garlic
1/2 orange pepper
3 hot chillis optional
1 cup mushrooms
1/2 red onion
1 cup quinoa
2 cups water
1 cup cooked kidney beans
1 tablespoon olive oil
1 tablespoon agave
1 cup spinach

Method of cookery

1- in a small saucepan add the quinoa and water and bring to boil. Once boiled turn down the heat and let it simmer.

2- Using a food processor add the tofu, kale, garlic, orange pepper, chillis, mushrooms and red onion and turn it on to mince the ingredients.

3- Using a wok or frying pan add the olive oil and agave and turn up the heat.

4- Add the minced mixture to the wok and stir-fry. Once cooked add the cooked quinoa to the stir-fry and lastly add the black beans.

5- Once cooked serve on a plate and decorate the outside with spinach. Enjoy!