My favourite post workout meal at the moment and an all-time favourite of my non-vegan friends!
This is my all-time favourite dinner at the moment. I don´t like savoury things for breakfast but my mum loves this recipe in the morning too. This is also a great post workout meal because the tofu gives it a high protein content and the veggies provide the antioxidants that will help your recovery.
Here is the recipe from my Instagram:
Have a look at my Instagram for other easy but delicious recipes ans leave a comment down below if you like this style of posts ; )
what you should include into your everyday meals in orderr to get all the health benefits of a whole foods plant-based diet
Every healthy meal should consist of the five groups: fruits, nuts and seeds, whole grains, legumes and vegetables. Try to include each of this food groups in your main meals or in general around the day. Always remember that you don´t need to do this very strictly with every meal and that you should rather look on the total you get in a day. I have included some meal ideas for you below, maybe that will help you! For more meal inspiration have a look at the recipe section or if you want it even more easy, on my Instagram page https://www.instagram.com/mylifeasanathlete_/?hl=de
cook oats with chia seeds and soy milk, add some berries and some seeds sprinkled on top
whole grain bread with spread (seed based, jam or peanut butter) with a side of some fruit
tofu scramble with mushrooms and tomatoes on some whole grain toast
Delicious buckwheat brownies with crunchy peanuts and a gooey texture.
This delicious and easy recipe is adapted from one of my favourite recipe books by Deliciously Ella. If you love brownies than this is definitely for you! The buckwheat flour gives the brownie a more nutty flavour which makes the recipe just a nice alternation to the conventional brownie. In addition to the health benefits of buckwheat, being a very nutritious whole grain that is very underrated in my opinion, this brownie recipe changes up our usual staples and gives us more nutrient diversity while still being absolutely delicious.
chia egg (1 tbsp chia)
250g Buckwheat flour
pinch of sea salt
1 tsp baking soda
330g cane sugar (coconut sugar works a well)
60g cacao powder
100ml almond milk
130 g coconut oil (melted)
peanuts (roughly chopped)
Preheat the oven to 190°C / 375°F and line a baking dish with parchment paper.
Prepare the chia egg by mixing the chia seed with 4 tbsp of water and leave it to set.
Meanwhile combine all the remaining ingredients except the peanuts.
Add the chia egg and mix for a few minutes to make sure that everything is well combined.
Fold in the peanuts (leave some for decoration on the top).
Spread the mixture evenly in the lined baking dish and sprinkle the remaining peanuts on top.
Leave in the oven for 25-30 minutes and leave to cool for around 10 min before cutting the brownie into square.
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Qick & Easy cookies made only from whole foods and sweetend with dates. The perfect delicious, but healthy afternoon snack!
These healthy cookies are made without sugar and only of nutritious ingredients like dates, peanuts and oats. I personally always need something sweet after lunch and dinner and these are just perfect! If you are used to a lot of artificially sweetened treats then these might appear a little bit bland to you but trust me when you taste buts start to adapt to more nutritious and whole foods they will be just perfectly sweet. Nevertheless feel free to add more chocolate if you are more of a sweet tooth than I am ; )
80g oat flour
20g coconut flour *
20g peanut flour * / 30g nut butter**
pinch of salt
1 tsp baking powder (or a little bit more if you like your cookies to be more on the fluffy than crunchy side)
plant milk (approx. 35ml)
Preheat the oven to 190°C / and line a baking tray with parchment paper.
Combine all the dry ingredients (and your nut butter **) in a mixing bowl.
Soak the dates in warm water until they become soft (10min) and then mix them with some water (doesn´t need much) to form a paste. For this step you can either use a blender such as a Nutri Bullet or any other kind of device that can break the dates down like a hand blender.
Scoop the date paste into your mixing bowl and mix with the dry ingredients. Add the plant milk as you go to make sure that the mixture doesn´t turn out to be to wet. (it should form a sticky and not to dry dough that you can shape with your hands)
Form the dough with your hands into 8 round balls and place them on your baking tray.
Flatten them out a bit with either your hand or a spoon to create a cookie shape and place them in the oven for around 10-13 min.
Leave them to cool (I know it´s hard but otherwise they will stick to the parchment paper).
*sub with normal flour if you don´t have access to coconut or peanut flour (just blend peanuts)
** if you like your cookies more fluffy and with a little bit more flavour you can also swap out the peanut flour with 30g of nut butter of your choice. I tried this with cashew butter and I personally loved the consistency, but I think peanut or almond butter would work just as well and give it an even better taste
If you enjoyed this recipe please give this post a like and let me know in the comments how it worked out for you or what kind of recipes you would like to see next ; )
Delicious squares with layers of chocolate, caramel and shortbread made form healthy, whole foods.
These are super easy to make and only require a short amount of time because they are served raw! This recipe is mostly made of healthy, whole food ingredients such as dates and almonds that make this treat even more delicious. If you love chocolate and caramel, like basically all of the people I know, you definitely need to try these.
For the shortbread base:
200 g ground almond
100 ml agave syrup
60 g coconut oil *
For the caramel layer:
300 g pitted dates
150 g almond butter
1 tbsp vanilla extract
1 tbsp coconut oil
6 tbsp water
250 g dark chocolate
First blend your almond flour in a food processor to a fine texture
Add the agave and coconut oil and blend until fully combined.
Coat a baking tin with some coconut oil to prevent the bars from sticking to the surface and spread the shortbread ingredients in, patting it down to compact it. (you could also use parchment paper to line the tray, as the squares might not be easy to remove in the end, without breaking them)
Leave in freezer while you make the caramel.
Blend together your ingredients for the caramel layer and begin to melt the chocolate in a hot water bath.
Spread the caramel mixture on top of the shortbread in a smooth layer.
Then pour the melted chocolate over the caramel layer and spread out evenly.
Put in the freezer to set and the chocolate to harden for 15 minutes or longer.
Cut into squares and Enjoy!
Afterward I stored mine in the freezer as they melt down quite quickly ; )
* I used half coconut oil, half cacao powder as I ran out of oil
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Quick and Easy Granola Bars to fuel you training with a healthy snack.
During this time, where food options might be limited in our households, I think it is especially beneficial to have some healthy and easy to make snacks on hand to satisfy or cravings. Whether you just want something in between your meals, just before training or as a recovery snack, these are perfect and really easy to make in 20 min!
1 1/2 cups rolled oats
1/2 cup raw almonds, walnuts, or any kind of nuts that you like (roughly chopped)
1 heaping packed cup dates (pitted)
2 Tbsp chia seeds
2 Tbsp sunflower seeds
2 Tbsp flax seeds (ground or whole)
2 Tbsp hemp seeds
1/4 cup agave nectar or maple syrup
1/4 cup creamy salted natural peanut butter or almond butter
Toast the oats and almonds in a 350-degree F /176 C oven for 13-15 minutes or until slightly golden brown.
Process dates in a blender or food processor until only small bits remain . It should form a “dough” like consistency.
Place oats, almonds and dates in a large mixing bowl. Add seeds and set aside.
Warm agave and peanut or almond butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix with a spoon or your hands to combine.
Transfer to an 8×8 dish or other small pan lined with plastic wrap or parchment paper so they lift out easily.
Press the layer down with something flat, such as the bottom of a glass, to get them really packed tight. This will help them from being crumbly. Chill in the fridge or freezer for 15-20 minutes to harden.
Remove bars from dish, chop them into even bars and Store in an airtight container for up to a few days.
Quick and easy Easter Nests that are made out of coconut chips coated in chocolate. Those take literally 10 min to make and are foolproof so go on and give them a try.
2 cups unsweetened shredded coconut flakes
approximately 1 cup vegan chocolate
favourite oval shaped nut or candy
Preheat oven to 350°F / 165°C and line a baking sheet with parchment paper.
Spread the shredded coconut on the parchment paper and bake for 10-15 minutes, stirring occasionally, until the coconut is golden brown and slightly crispy. (keep an eye on it as is burns easily) Transfer to a large mixing bowl and set aside.
Melt the chocolate in a hot water bath, when done pour over the toasted coconut and turn the mixture with a spatula until the coconut is fully coated.
Allow the bowl to sit for 5 minutes to let the mixture begin to stiffen, then scoop 2 tbsp balls back onto the parchment lined baking tray and press down with the spatula or the back of a spoon to form small “nests”, careful to leave a dip in the centre.
Now you can fill the centre with your favourite round oval shaped candy or round nut.
Freeze to set quickly and enjoy!
You can store the leftovers in the fridge and keep in mind that they will melt and fall apart if kept too long at room temperature.
Nut triangles are a sweet treat from Germany that consist of a dry base with some crunchy nut mix on top. They are especially delicious if coated in chocolate and taste really good either as desert or afternoon treat with tea or coffee.
350 g whole grain flour
1 tsp baking powder
1 tsp vanilla
100 g coconut oil (melted)
90 g sugar (I used 1/2 coconut sugar )
10 tbsp water
450 g nuts
90 g coconut oil
175 g apple sauce
80 g sugar
cinnamon or every other spice you like
Combine all the ingredients of the first paragraph with an electric mixer and work the dough with your hands, dispersing it into a smooth ball.
Grease your baking tray with some coconut oil and spread the dough with your hands, evenly to cover the whole surface. (You could also roll out the dough beforehand and then flip it onto the tray). Puncture the dough with a fork at several places to create small holes which let the air get through more easily.
Preheat the oven to 180° C / 356 °F
Grind the nuts in a food processor. Place the coconut oil, apple sauce, sugar and spices in a pan and bring to a boil. Take off the heat and stir the nuts through until combined. Then spread the mixture evenly onto the dough on your baking tray. (this gets easier if you spoon the mixture onto several places and spread it evenly from there)
Place the nut triangles in the oven for 20-25 min until golden brown and let them cool afterwards.
Cut them in triangular shapes and melt some chocolate in a hot water bath.
Drizzle chocolate onto the triangles or dip them into the chocolate and afterwards let them cool on some parchment paper until the chocolate is set. Keep them in the fridge for a few days and ENJOY !