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Defining

Plant Based Recipe Thread

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I've seen several members express interest in either eating more plant-based foods, going totally vegan, or simply looking to change things up with new recipes. Well, here we are! I'd love for this thread to be where people put their TRIED & TESTED recipes, that taste awesome and work consistently. Experimental stuff is always fun too, but ideally here we'll share what we KNOW works. ;) Also welcome would be recommendations for blogs & resources where credible info & recipes are available too.

 

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Spoiler

I originally wanted to use this gif, but it's actually super distracting!

 

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Please tag anyone whom you think would enjoy/want to follow! I am tagging: @Guzzi @Cataleya @fitbyforty @Gainsdalf the Whey @deftona @RedStone

 

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Thanks, great idea! To start, I'm primarily interested in super simple, minimal ingredient recipes that I can batch cook on Sunday or a weeknight and eat throughout the week. I don't mind repetitiveness. As I get used to cooking for myself again, I may get more complicated. My main macro goal is getting the protein high with vegan ingredients

 

For example, I just did a 1-1/2 cup dry of quinoa mixed with a can of black beans that will give me 3 meals over the next few days, and am perfectly happy eating it with Frank's redhot. Something like 500 kcal and 20g protein each meal. I'd like to get all my recipes up to 30-40g protein per 500 kcal, but I'm not sure how possible that is with vegan ingredients.

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On 2/13/2020 at 11:04 AM, Gainsdalf the Whey said:

Something like 500 kcal and 20g protein each meal. I'd like to get all my recipes up to 30-40g protein per 500 kcal, but I'm not sure how possible that is with vegan ingredients.

Kinda depends on how you feel about eating mostly veg & legumes. ;) 40g protein/500kcal = ~1gprotein/12kcal

 

chickpeas = 1g/18kcal

adzuki = 1g/17kcal

green peas = 1g/16kcal

black beans = 1g/14kcal 

artichoke = 1g/14kcal

brussel sprouts = 1g/14kcal

cauliflower = 1g/14kcal

lentils = 1g/13kcal

_____________________________________

corn = 1g/12kcal

broccoli = 1g/12kcal

edemame (soy) = 1g/12kcal

tempeh (fermented soy) = 1g/11kcal

portobello mushroom = 1g/10kcal

asparagus = 1g/10kcal

mung sprouts = 1g/10kcal

collard greens = 1g/10kcal

mustard greens = 1g/9kcal

tofu (curdled soy) = 1g/9kcal

bok choy = 1g/8kcal

nutritional yeast = 1g/7.5kcal

TVP (defatted soy) = 1g/7kcal

button mushrooms = 1g/7kcal

spinach = 1g/7kcal

watercress = 1g/6kcal

alfalfa sprouts = 1g/6kcal

pea or rice protein powder = 1g/5kcal

seitan (gluten) = 1g/4-6kcal (tasty & versatile, but some folks can't digest it)

 

 

The protein:kcal ratio is why I'm no longer vegan, unfortunately. I couldn't meet my goals while only using plant-based foods. Part of that is because I'm a short female, so my kcal 'allowance' is so low that I just couldn't get in as much protein as I wanted to while still keeping my total intake in line. If your TDEE is 3,000kcal+, it's likely more accessible. 

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12 hours ago, Defining said:

Kinda depends on how you feel about eating mostly veg & legumes. ;) 40g protein/500kcal = ~1gprotein/12kcal

 

chickpeas = 1g/18kcal

adzuki = 1g/17kcal

green peas = 1g/16kcal

black beans = 1g/14kcal 

artichoke = 1g/14kcal

brussel sprouts = 1g/14kcal

cauliflower = 1g/14kcal

lentils = 1g/13kcal

_____________________________________

corn = 1g/12kcal

broccoli = 1g/12kcal

edemame (soy) = 1g/12kcal

tempeh (fermented soy) = 1g/11kcal

portobello mushroom = 1g/10kcal

asparagus = 1g/10kcal

mung sprouts = 1g/10kcal

collard greens = 1g/10kcal

mustard greens = 1g/9kcal

tofu (curdled soy) = 1g/9kcal

bok choy = 1g/8kcal

button mushrooms = 1g/7kcal

spinach = 1g/7kcal

watercress = 1g/6kcal

alfalfa sprouts = 1g/6kcal

pea or rice protein powder = 1g/5kcal

seitan (gluten) = 1g/4-6kcal (tasty & versatile, but some folks can't digest it)

 

 

The protein:kcal ratio is why I'm no longer vegan, unfortunately. I couldn't meet my goals while only using plant-based foods. Part of that is because I'm a short female, so my kcal 'allowance' is so low that I just couldn't get in as much protein as I wanted to while still keeping my total intake in line. If your TDEE is 3,000kcal+, it's likely more accessible. 

 

Thanks. Making that list was first on my to do list as far as planning out a few basic, repeatable meals. I'm a big raw spinach fan, and the mushrooms being on that lower list is a nice surprise, as I've never met an edible mushroom that I don't like. I think the next part is figuring out which of those foods is efficient volume wise so I'm not eating like 3 heads of broccoli for lunch.

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9 hours ago, Gainsdalf the Whey said:

so I'm not eating like 3 heads of broccoli for lunch.

I mean, broccoli IS awesome..... ;)

 

EDIT: OH! I forgot about TVP (1g/7kcal, but some people have difficulty digesting it) and nutritional yeast (1g/7.5kcal) too. Also, @Aquarii you might be interested in this thread too?

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10 hours ago, Defining said:

I mean, broccoli IS awesome..... ;)

 

EDIT: OH! I forgot about TVP (1g/7kcal, but some people have difficulty digesting it) and nutritional yeast (1g/7.5kcal) too. Also, @Aquarii you might be interested in this thread too?

 

Thanks, I definitely am interested. I don't know if I really have much to share in terms of recipes. Though I have eaten primarily plant-base, I tend to be a "throw whatever ingredients I need to get out of the fridge into a random stir fry or into a smoothie" kind of person. Also big fan of raw veggies and salad. 

 

I will say, tempeh and plant-based protein powders are awesome for helping to get enough protein. I prefer tempeh over tofu simply because the fermentation process significantly increases the bio availability of the nutrients and makes it easier to digest.

 

I also would recommend Good Karma Flax Milk + Protein for a milk replacement if you are avoiding dairy. I don't find it quite as tasty as something like Silk Coconut (or Almond) Milk unsweetened, and it isn't great for putting in coffee, but if you are throwing it in a smoothie or something, it is perfect. I think it has like 8g protein per serving (I believe they add pea protein to it), and as flax milk, it also has Omega 3, along with the other stuff they usually fortify dairy replacements with. 

 

Oh, and for those who cannot have dairy and are looking for some cheese/pizza/cheesecake alternatives, check out the brand Daiya. Not healthy, but nice for a treat. They also are soy free and gluten free with all their products (including their frozen pizzas), if that is a concern.

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I also have a couple of YouTube channel recommendations - specifically for plant-based meals geared towards gym performance and muscle growth.

 

I recommend checking out Brian Turner. He is a vegan bodybuilder and YouTube creator. He does a lot of What I Eat in a Day videos, meal prep videos, and other videos related to building lean muscle on a plant-based vegan diet.

 

 

 

I also recommend checking out Simnett Nutrition. This guy is a nutritionist and makes a ton of great content about creating plant-based meals to fuel gym performance, and breaking down the myths that vegans cannot be muscular. Like Brian Turner, he clearly practices what he preaches.

 

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12 minutes ago, Aquarii said:

Simnett Nutrition. This guy is a nutritionist and makes a ton of great content about creating plant-based meals to fuel gym performance, and breaking down the myths that vegans cannot be muscular. Like Brian Turner, he clearly practices what he preaches.

I'm all for saying that vegans can be muscular, that nutrition is more than just protein, and that physical activity is just as important as diet. And obviously I'm not a nutritionist. But I do take a bit of umbrage at the fact that he's still using the 'old' numbers of 0.8g/kg for protein intake, even as a starting point. That's been proven in several studies to be insufficient for most sedentary adults; it's a recommended MINIMUM, certainly not optimal, IMHO. But I also see that he's using the 1.6g/kg guideline for putting on muscle, so really I'm just splitting hairs.

 

This is also an interesting article on kcal burned from muscle (article suggests 7-10kcal/day/lb of muscle) vs fat (203kcal/lb/day); so even if you were to lose 40lbs of fat and gain 20lbs of muscle (a pretty incredible recomp by anyone's standards), your TDEE would still be within ~150kcal of what it was previously. Hence my personal preference not to use total bodyweight rather than LBM kcal or protein intake calculations.

 

 

Getting back on track (totally my fault, I'm easily distracted), and more towards the point of the thread, here are a few vegan recipe websites:

http://chefchloe.com/recipes

https://www.loveandlemons.com/recipes/

https://minimalistbaker.com/recipe-index/  (not all vegan, but you can filter for that)

https://www.acouplecooks.com/

http://veganyumyum.com/

https://ohsheglows.com/

https://www.hotforfoodblog.com/

 

 

And here's one of my favourite recipes for a 'meal from cans' that I used to eat ALL THE TIME when I was following more macrobiotic vegan guidelines (oh, how the times have changed 😂), but also eat often even now:

 

- brown minced garlic & ginger in the oil of your choice (start with 1TBSP of each, change as personal preference dictates)

- add a can of drained/rinsed adzuki beans, and a can each of baby corn, sliced button mushrooms, bamboo shoots, and water chestnuts

- pour this 'sauce' overtop: 2-3TBSP soy sauce , 1TBSP rice vinegar, and the hot sauce of your choice

- simmer covered for 5min

- uncover and mix gently (the beans will break down into mush if you're too rough with it) until it's as 'dry' as you like (ie. not soupy but not burnt ;))

- serve on brown rice and wilted greens

 

Not fancy, but tasty & easy when you don't want to worry about measuring stuff too closely.

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56 minutes ago, Defining said:

I'm all for saying that vegans can be muscular, that nutrition is more than just protein, and that physical activity is just as important as diet. And obviously I'm not a nutritionist. But I do take a bit of umbrage at the fact that he's still using the 'old' numbers of 0.8g/kg for protein intake, even as a starting point. That's been proven in several studies to be insufficient for most sedentary adults; it's a recommended MINIMUM, certainly not optimal, IMHO. But I also see that he's using the 1.6g/kg guideline for putting on muscle, so really I'm just splitting hairs.

 

Though I agree that people can probably benefit from more than 0.8g/kg of protein as a starting point, that number is still the amount recommended by the current US guidelines, so he is doing his due diligence as a certified nutritionist in the US to use that as a starting point. I believe that the 1.6g/kg is also a pretty standard muscle-building guideline in sports nutrition here in the States, so I would also expect that number from him for muscle-building.

 

 

1 hour ago, Defining said:

Getting back on track (totally my fault, I'm easily distracted), and more towards the point of the thread, here are a few vegan recipe websites:

http://chefchloe.com/recipes

https://www.loveandlemons.com/recipes/

https://minimalistbaker.com/recipe-index/  (not all vegan, but you can filter for that)

https://www.acouplecooks.com/

http://veganyumyum.com/

https://ohsheglows.com/

https://www.hotforfoodblog.com/

 

Thanks! I will have to check these out. My cooking skills are seriously lacking...haha

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21 hours ago, Aquarii said:

Though I agree that people can probably benefit from more than 0.8g/kg of protein as a starting point, that number is still the amount recommended by the current US guidelines, so he is doing his due diligence as a certified nutritionist in the US to use that as a starting point. I believe that the 1.6g/kg is also a pretty standard muscle-building guideline in sports nutrition here in the States, so I would also expect that number from him for muscle-building.

100%, and while I grumble about it I also completely understand & respect the need to follow professional standards. Still, I would've liked to have seen SOME discussion about how that may need to be updated.

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This popped up in my feed the other day, and I figured it was a good share for three great 'base recipes' that are easily tweaked and can be used every week!

 

 

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