Tofu scramble

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 ; )

How to build your plate

what you should include into your everyday meals in orderr to get all the health benefits of a whole foods plant-based diet

The Vegan Food Pyramid: Full Guide to meet your all Nutrients
(1)

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

Breakfast

  1. cook oats with chia seeds and soy milk, add some berries and some seeds sprinkled on top
  2. whole grain bread with spread (seed based, jam or peanut butter) with a side of some fruit
  3. tofu scramble with mushrooms and tomatoes on some whole grain toast
Have a look at my Instagram page for more meal Inspiration like this

Lunch / Dinner

  1. Mexican Bowl with black beans, corn, couscous, salad, pico de gal and vegetables
  2. big tofu scramble with vegetables, whole grain bread and topped with avocado
  3. vegetable soup with chickpeas, whole grain bread and avocado, sprinkle some nuts and seeds on top
  4. potato salad with smoked tofu, tomatoes, a sprinkle of seeds, apple and vegetables
Mexican Bowl

Tofu Scramble
Potato Salad

1 https://www.google.de/url?sa=i&url=https%3A%2F%2Fnutriciously.com%2Fvegan-food-pyramid%2F&psig=AOvVaw1g7NSMZCnrlVCqXwR5-RX1&ust=1591082195006000&source=images&cd=vfe&ved=0CAIQjRxqFwoTCLDRrJ-J4OkCFQAAAAAdAAAAABAS

Buckwheat Brownies

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.

Ingredients

  • 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)

Method

  1. Preheat the oven to 190°C / 375°F and line a baking dish with parchment paper.
  2. Prepare the chia egg by mixing the chia seed with 4 tbsp of water and leave it to set.
  3. Meanwhile combine all the remaining ingredients except the peanuts.
  4. Add the chia egg and mix for a few minutes to make sure that everything is well combined.
  5. Fold in the peanuts (leave some for decoration on the top).
  6. Spread the mixture evenly in the lined baking dish and sprinkle the remaining peanuts on top.
  7. Leave in the oven for 25-30 minutes and leave to cool for around 10 min before cutting the brownie into square.
  8. Enjoy!

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Healthy Cookies

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 ; )

Ingredients

  • 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)
  • 50g dates
  • hot water
  • plant milk (approx. 35ml)
  • 20g chocolate

Method

  1. Preheat the oven to 190°C / and line a baking tray with parchment paper.
  2. Combine all the dry ingredients (and your nut butter **) in a mixing bowl.
  3. 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.
  4. 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)
  5. Form the dough with your hands into 8 round balls and place them on your baking tray.
  6. 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.
  7. Leave them to cool (I know it´s hard but otherwise they will stick to the parchment paper).
  8. Enjoy!

*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 ; )

Healthy Millionares Squares

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.

Ingredients

For the shortbread base:
  1.  200 g ground almond 
  2. 100 ml agave syrup 
  3. 60 g coconut oil *
For the caramel layer: 
  1. 300 g pitted dates 
  2. 150 g almond butter 
  3. 1 tbsp vanilla extract 
  4. 1 tbsp coconut oil
  5. 6 tbsp water 
  6. 250 g dark chocolate

Method

  1. First blend your almond flour in a food processor to a fine texture
  2. Add the agave and coconut oil and blend until fully combined.
  3. 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)
  4. Leave in freezer while you make the caramel.
  5. Blend together your ingredients for the caramel layer and begin to melt the chocolate in a hot water bath.
  6. Spread the caramel mixture on top of the shortbread in a smooth layer.
  7. Then pour the melted chocolate over the caramel layer and spread out evenly.
  8. Put in the freezer to set and the chocolate to harden for 15 minutes or longer.
  9. Cut into squares and Enjoy!
  10. 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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Inspiration:https://thehappypear.ie/recipes/vegan-millionaire-square/