vegetarien

Spicy Ramen with Soy Milk

This time of the year, a steaming bowl of ramen sounds like the quintessential comfort food for us. Due to shorter days and temperatures, our metabolism changes to promote increased fat storage and the use of carbohydrates throughout the day. We also tend to crave more nutrient dense food and hot meals. As a result, a diet higher in fat and protein and lower in carbs is suited well for the winter season.

Ingredients:

For Vegetarian Dashi:

  • 3/4 cup water

  • 1 Kombu (dried kelp)

  • 1 dried shiitake mushroom (cremini mushroom work for us as well)

For Soup:

  • 1 Tbsp white and black sesame seeds, roasted

  • 2 cloves garlic

  • ½ inch ginger

  • green onion/scallion (white part)

  • 2 tsp sesame oil

  • 1 tsp Doubanjiang (spicy chili bean sauce/broad bean paste)

  • 2 tsp miso

  • 2 tsp soy sauce

  • 1 cup unsweetened soy milk

  • ½ cup dash (see above)

  • ¼ tsp Kosher salt

  • Dash white pepper powder

For Ramen:

  • 1 ounce rice ramen noodles (or your choice and preference)

For Ramen Toppings:

  • ½ egg (omit for Vegan and have tofu instead)

  • 1/3 cup bean sprouts

  • 1/3 cup corn

  • 1 cup BokChoy

  • 1 TBSP green onion/scallion (green part)

Instructions:

  1. Gather all the ingredients

  2. For 2 servings, simply double the amount of ingredients.

  3. Soak the kombu and dried shiitake mushrooms in ¾ cup water for about 30 minutes. Transfer the liquid into a small saucepan, including kombu and shiitake mushrooms. Slowly bring the liquid to boil over low heat. This will help enhance the dashi flavors.

  4. Right before the liquid turns into a full boil, remove the kombu and shiitake mushroom from the broth. If you don’t remove the kombu from the broth before full boil, the dashi will be become slimy.  Turn off the heat and set aside.

  5. Press garlic and mince ginger.

  6. Separate green and white parts of scallion, and then cut into thin rounds.

  7. Add sesame oil into the small saucepan. Add garlic, ginger, and white part of scallion and cook over medium low heat until fragrant.

  8. Add Spicy Bean Paste and miso in the saucepan. Stir constantly so that they don’t burn.

  9. Add the sesame seeds and soy sauce.

  10. Slowly add soymilk. Stir the soup constantly and make sure to dissolve Spicy Bean Paste and miso before you finish adding the soymilk. Add ½ cup kombu & shiitake dashi next.

  11. Add dash of white peppers and salt to taste.

  12. Once the soup and all the toppings are prepared, cook the fresh or dried ramen noodles in boiling water. Cook the noodles according to the package instructions. Make sure to loosen the noodles before adding to the water. Stir the noodles so that they don’t stick to each other.

  13. Once the noodles are done cooking, drain the noodles very well and transfer to a ramen bowl. Pour the hot ramen soup into the bowl.

  14. Place the toppings of your choice on ramen and enjoy! (Note: Serves 1).

Feel free to enjoy your ramen with ingredients you already have in the fridge or whatever your preferences are. You can use any ingredients that compliment the ramen broth and ramen noodle texture. Vegetarian kimchi, bok choy, spinach, tofu and/or edamame are just some of the examples that go well with your ramen.  There is plenty of flexibility to work with. If you are not vegetarian or vegan, you can add 1/8 lb (57 g) minced chicken per recipe (serves 1) between Step 6 and Step 7.

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Tofu and Bok Choy Salad

If you’ve never had tofu, still on the defense, or think you don’t like it…you need to re-try it. Be open minded and remember that you can add your own spin on it.

The other benefit in this recipe: It is higher in sodium and works well prior to a training day in the heat. Why? Because you have more fluid on board to start with and that allows more wiggle room for loss. Test it out!

Ingredients:

Oven Baked Tofu

  • 15 ounces extra firm tofu
  • 1/3 yellow onion, dced (optional)
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon water
  • 2 teaspoons minced garlic
  • 1 tablespoon rice wine vinegar
  • Juice ½ lemon

Bok Choy Salad

  • 1 small bok choy
  • 1 stalk green onion
  • 1/2 cup snow peas
  • 4 pieces of asparagus
  • 2 tablespoons chopped cilantro
  • 2 tablespoons soy sauce
  • 1 tablespoon sambal olek
  • 1 tablespoon peanut butter
  • Juice ½ lime
  • 1/2 teaspoon honey (or elimante or Stevia to keep it vegan)
  • 1 teaspoon peanuts (optional)

Preparation:

  1. Cut the tofu in cubes.
  2. Combine all of the ingredients for the marinade (soy sauce, sesame oil, water, garlic, vinegar, and lemon).
  3. Place the tofu in a plastic bag along with marinade. Let this marinate for at least 30 minutes, but preferably over night. This is great to prepare your meal in advance.
  4. Pre-heat oven to 350F. Place tofu and diced onion on a baking sheet lined with parchment paper (or a silpat) and bake for 30-35 minutes.
  5. Mix all of the salad dressing ingredients together (except bok choy, snow peas, and asparagus) in a bowl. Add cilantro and spring onion.
  6. Chop the bok choy into small slices, like you would cabbage.
  7. Remove the tofu from the oven and assemble your salad with tofu, bok choy, snow peas, asparagus, and sauce. Sprinkle with peanuts. Enjoy! (Note: Serves 3)
  8. The snow peas and asparagus can be exchanged with any green leaves you have left, we did with spinach, arugula salad n there past and it was equally good. 

 

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Seared Tofu with Mango-Avocado Salsa

Treat tofu like fish then top with a citrusy salsa of avocado, mango, and lime. This dish can be prepared ahead of time – just reheat the tofu on the grill or on a grill pan or skillet and serve. Feel free to use fish, tempeh or seitan should also work well. Wrap it up in a tortilla if you’d like,  just cut the tofu into smaller pieces, grab some tortillas, and load them up.  

Ingredients:

  • 1 tbsp. oil
  • 1/2 lb. tofu, sliced 1"-thick and pressed to remove water (extra firm, high protein)
  • 1 mango, diced
  • 1 avocado, diced
  • 1/2 cucumber, peeled and diced
  • 1/2 red onion, diced (sauté if you do not like it raw)
  • Juice of 2 limes
  • 1 tbsp. fresh cilantro, chopped
  • Salt
  • Pepper
  • Pepper flakes (optional)
  • 2 cup arugula
  • 1/2 carrot, sliced
  • 2 mushroom, sliced
  • 1/2 cup broccoli, cut in small pieces

Preparation:

  1. Heat oil in a large skillet over medium-high heat. Cook tofu until golden and crispy, about 5 minutes, then transfer to plates.
  2. Make mango salsa: Combine mango, avocado, cucumber, onion, lime juice, and cilantro in a bowl. Season to taste with salt and pepper.
  3. Divide tofu among plates, top with salsa, and serve on salad (Note: Serves 2).
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Nutrition information for 1 serving size

Nutrition information for 1 serving size

Cauliflower Garbanzo Bean Tortillas

Tortillas make for a healthy, simple meal you will look forward to after a long workout. Roasted cauliflower and garbanzo beans create a rich depth of flavor. Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. (Side note: Due to beans and onions included in the reipe we recommend not to have the meal the night prior to a long run if you have a sensitive stomach).

INGREDIENTS:

  • 4 small whole-wheat tortillas
  • 1 cups purple cabbage, finely shredded
  • 1 large avocados, diced
  • ¼ cup fresh cilantro, chopped

Cauliflower and garbanzo beans:

  • 1 small head cauliflower florets, finely chopped
  • 1/2 can garbanzo beans, drained and rinsed
  • 1 T olive oil
  • 1 tsp chipotle seasoning
  • 1 tsp sea salt
  • ½ tsp fresh cracked pepper

Onions:

  • 1/2 large yellow onions, finely sliced
  • 1 T Balsamic Vinegar
  • 1/2 Cup Water
  • 1 T olive oil
  • 1 tsp dried oregano
  • 1 tsp sea salt
  • ½ tsp fresh cracked pepper

Preparation:

  1. Heat oven to 450 degrees. Line two rimmed baking sheets with foil and non-stick cooking spray. Divide the cauliflower and garbanzo beans between the two sheets, and toss with the oil, seasoning and salt and pepper. Bake for 30–40 minutes, tossing every 10 minutes, until the cauliflower and beans are golden.
  2. Meanwhile, heat the oil for the onions over medium heat in a large sauté pan. Add the onions and sauté for 5 minutes. Add the seasonings, stir to coat the onions and cook for 30 seconds until fragrant. Add the water and balsamic vinegar and reduce for 10–15 minutes, until the liquid is gone and the onions are caramelized.
  3. To assemble,  heat the tortillas in the oven, according to package instructions. Divide the cauliflower and garbanzo mixture among the tortillas. Top with the onions. Scatter cabbage and avocado over the top and sprinkle with cilantro. (Note: Serves 2).

 

Nutrition information for 1 serving size

Nutrition information for 1 serving size

Immunity & Recovery Boosting Breakfast Bowl

This one bowl is loaded with the immune-boosting and recovery-promoting support that you need as an endurance athlete after long workouts (3 hours +). Warm and creamy hot cereal, with a touch of ginger to decrease inflammation is complemented by crisp fresh fruit, crunchy walnuts and tangy golden raisins. Pomegranate seeds supply powerful antioxidants, while kiwi boasts a high concentration of vitamin C to ward off cold and sickness. Walnuts are also known to contain antioxidants and omega 3’s, which also ward off inflammation. Plus, this bowl is as beautiful as it is good for you.

Ingredients:

  • 1/3 cup whole grain, whole wheat farina cereal (cream of wheat)
  • 1/2 cup vanilla almond milk
  • 1/2 cup water
  • 1/2 tsp pure vanilla extract
  • 1/4 tsp ground or fresh ginger
  • 1/8 tsp sea salt
  • 1/2 kiwis, peeled and sliced
  • 1/4 pear, thinly sliced
  • 1/4 cup pomegranate seeds
  • 1 TBSP chopped walnuts
  • 1 TBSP golden raisins

Preparation:

1. In a large pot, bring the almond milk, water, maple syrup (or coconut sugar), vanilla, ginger and salt to a simmer.
2. Add the wheat farina and bring to a low rolling boil. Cover and turn heat to simmer for 3-5 minutes until the cereal starts to thicken.
3. Remove from heat and pour into two bowls.
4. Top each bowl with 1 of the sliced kiwis, the pear slices, pomegranate seeds, walnuts and raisins.
5. Customize by adding or subtracting fruit, adding a protein boost of amaranth or quinoa to the cereal, or topping with hemp seeds, flax seeds, candied ginger, coconut or any of your favorite toppings (Note: 1 Serving).

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Quinoa with Acorn Squash and Pomegranate

This recipe is packed with protein-rich quinoa and fiber-filled veggies, both of which aid in muscle recovery and keep you full long after a workout. It’s topped with Pomegranate seeds, a good source of soluble and insoluble dietary fibers.`Easy to prepare and great to utilize as your 'to go' lunch. 

Ingredients:

  • 3/4 cup of quinoa, cooked
  • 1 acorn or kabocha squash
  • 3/4 cup pomegranate seeds
  • 1/4 cup raisins
  • 2 teaspoons minced fresh parsley
  • 2 scallions, green parts only, chopped
  • 2 teaspoons of walnuts (almonds amor any other nuts you like)
  • 1/4 cup olive oil, plus more for roasting squash
  • 2 tablespoons lemon juice
  • Zest of half a lemon
  • Salt and pepper

Preparation:

  1. Preheat oven to 400 degrees.  Line a baking sheet with aluminum foil.
  2. With a sharp knife, cut the top and bottom off the squash.  Cut the acorn squash in half lengthwise and, using a spoon, scoop out the seeds.  Cut each piece in half again lengthwise.  Then slice each quarter lengthwise, creating 1/2 inch slices.  Place squash slices into a bowl and drizzle with olive oil and a sprinkle of salt.  Spread across the pan and arrange so each piece sits flat. Roast in the oven for 25 minutes. 
  3. Meanwhile, make the dressing by whisking together the 1/4 cup of olive oil, the lemon juice, lemon zest, parsley, and scallions.  Season with salt and pepper, to taste.
  4. Once the acorn squash is finished, remove from the oven and let cool for a few minutes.
  5. Mix together the cooked quinoa, pomegranate seeds, raisins, nuts and dressing in a big serving bowl.  Season with salt and pepper, to taste.
  6. Top with roasted squash pieces and enjoy!
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Black Bean and Quinoa Veggie Burgers

This meat-free dish satisfies a serious hunger craving for a post workout meal. The patties are made with nutritious black beans, oats, and protein-packed quinoa. To infuse them with lots of flavor, we add chipotles in adobo and other southwestern spices. Store any leftover patties in the freezer so you can enjoy a delicious and healthy vegetarian meal any night of the week. To reduce some carbs or make it a lighter meal serve the burgers over lettuce with tomato, avocado, and the sauce on the side (instead of buns). Equally yummy.

Ingredients

Patties:

  • 1/2cup quinoa
  • 1teaspoon olive oil
  • 1small red onion, chopped
  • 3cloves garlic, minced
  • Kosher salt
  • 2cans (15.5 ounces each) black beans, rinsed and drained
  • 2tablespoons tomato paste
  • 1large egg
  • 2/3cup cooked corn (fresh or canned)
  • 1/4cup chopped cilantro
  • 1tablespoon minced chipotles in adobo
  • 1 1/2 teaspoons ground cumin
  • 1cup rolled oats, ground into crumbs

Yogurt Sauce:

  • 1/2cup fat-free Greek yogurt
  • 1teaspoon minced chipotles in adobo
  • 1/2teaspoon adobo sauce
  • 1teaspoon honey
  • 1/2teaspoon dijon mustard
  • 6multigrain hamburger rolls
  • Lettuce, avocado slices, and tomatoes, for topping (optional)

Preparation:

  1. Place the quinoa in a small saucepan along with 1 cup of water. Bring the water to a boil then reduce heat to medium low and cover the pan. Cook 10 to 15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. 
  2. Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Season them with a pinch of salt and sauté until onions are softened, 5 to 6 minutes. Place the mixture into a large bowl. Add approximately 1 1/2 cans of black beans to the bowl and, using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms. Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin, and 1/2 teaspoon salt. Stir in the cooked quinoa and ground oats until evenly distributed.
  3. Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap, and refrigerate for a few hours or overnight (preferred but not necessary). 
  4. To make the yogurt sauce, stir the yogurt, chipotles, adobo sauce, honey, and mustard together in a small bowl. 
  5. When ready to eat, preheat the oven to 400° F. Spray a baking sheet with nonstick cooking spray and place the patties on the sheet. Cook 10 to 12 minutes, until the patties are golden brown and crispy, then carefully flip them over and cook another 10 minutes. You can also fry the patties in a pan with a small amount of oil. Serve patties on the buns with the yogurt sauce and toppings of your choice.
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Orange-Vanilla Recovery Smoothie

This smoothie packs a powerful punch of nutrition that is ideal for a quick recovery drink or breakfast. Keep it in a cooler to enjoy right after a workout. What are the benefits in this drink? Oranges contain vitamin C, which helps decrease inflammation. Lucuma powder, which has a smooth and creamy flavor, helps in healing, tissue regeneration, skin aging and inflammation reduction (can be purchased at health food stores). Marrying orange and vanilla gives this smoothie a tasty balance of flavors. Chia seeds add protein, fiber and Omega 3’s.

Ingredients:

  • 8 oz milk or milk substitute
  • 4 oz orange juice (freshly squeezed if possible)
  • 1 tsp orange zest (grate rind of orange with grater or microplane)
  • ½ tsp vanilla extract
  • 1 tsp lucuma powder (can be purchased at health food stores)
  • 1 scoop vanilla protein powder (one recommendation is Vega Vanilla Recovery Protein Powder)
  • 6 ice cubes
  • Pinch of sea salt
  • 2 tsp chia seeds (optional)

Preparation:

  1. Combine all the ingredients in a blender for about 30 seconds, until smooth and creamy.
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Peanut Tofu Bowl

This recipe is packed with nutrition, flavor and contains enough protein and fiber to keep you full for hours. Give it a try and you might love tofu with these crispy chunks that aren’t drenched in oil. To achieve the faux-fried texture, bake the tofu until it’s almost dry then marinate in peanut sauce! Lightly saute the marinated tofu in more sauce until hot and crispy and then pile on top of cooked grains and vegetables. 

Focus to fill your plate with colorful produces, lean proteins, healthy fats and complex carbs. Eat until you are satisfied, enjoying each bite with acceptance and not punishment.

INGREDIENTS:

Tofu Bowl:

  • 2 cups cooked brown rice
  • 1 cups shredded carrots
  • 2 cups spinach leaves
  • 2 cups broccoli florets
  • 2 teaspoons olive oil or additional sesame oil, divided
  • 1 cup chickpeas (drained and rinsed, if using canned)
  • salt/pepper
  • 16 oz extra firm tofu, pressed and drained

Peanut sauce:

  • 1-2 tablespoons toasted sesame oil
  • ¼ cup low sodium soy sauce
  • ¼ cup 100% pure maple syrup
  • 2 teaspoons chili garlic sauce
  • ¼ cup creamy or crunchy peanut butter (if you have to cut some calories and/or reduce the amount of fat use PB2 instead of peanut butter, equally tasty)

PREPARATION:

  1. Preheat the oven to 400 degrees F. Cube tofu and place in a single layer on a non-stick baking sheet and cook for 25 minutes. If you aren't using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven and place in a shallow bowl.
  2. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter or PB2) until creamy and smooth. Add ½ of the sauce to the tofu bowl and let marinate while you prepare the rest of the ingredients.
  3. Toss the broccoli with 1 teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender.
  4. Heat remaining olive or sesame oil in a large nonstick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden browned, about 3-4 minutes.
  5. To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼th broccoli, ¼ cup garbanzo beans and a few pieces of tofu. Drizzle with remaining peanut sauce (Note: Makes 4 servings).
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Roasted Carrot, Squash & Sweet Potato Soup

This soup works for a variety of diets and is easy to prepare. If desired, add some crumbled bacon on top, or even some homemade croutons. You could kick up the spice by including some thai red curry paste, too. Options, options, options...And beyond tasting good, this soup has great nutritional benefits:

  • Healthy, filling fats
  • Cold/Flu-fighting onions
  • Orange veggies filled with Vitamin A to boost the immune system

INGREDIENTS:

  • 1 butternut squash (about 2 lbs)-peeled, seeded and cut into 1-inch pieces
  • 1 pound carrots, peeled and cut into 1/2-inch rounds
  • 1 pound sweet potatoes, peeled and cut into 1 1/2-inch pieces
  • 2 onions, peeled and cut into 8 wedges each
  • 3 tablespoons EVOO
  • Salt and pepper
  • 1/4 cup pepitas (pumpkin seeds)
  • 3 tablespoons chopped dried cranberries
  • 3 tablespoons chopped fresh sage

PREPARATION:

  1. Preheat the oven to 450 degrees . Divide the squash, carrots, sweet potatoes and onions between 2 foil-lined baking sheets. Drizzle 1 tbsp. EVOO over each baking sheet; toss the vegetables to coat. Roast until lightly browned, rotating the pans halfway through cooking, about 25 minutes. 
  2. In a large saucepan, combine the roasted vegetables and 8 cups water; bring to a boil over high heat. Lower the heat, cover and simmer until the vegetables are very tender, about 15 minutes. Using a blender and working in batches, puree the soup, transferring pureed portions to a clean pot; season with salt and pepper. (The soup can be covered and refrigerated for up to 4 days.)
  3. In a heavy, medium skillet, heat the remaining 1 tbsp. EVOO over medium-high heat. Add the pepitas and stir until toasted, about 2 minutes. Add the cranberries and sage and stir until fragrant, about 1 minute. Remove from the heat; season with salt and pepper. 
  4. Stir the soup over medium heat until it simmers. Ladle the soup into bowls; top with the pepita-cranberry mixture and a sprinkling of pepper (Note: Makes 5 servings).

Granola On The Go

These little munchies of nutrients are an on-the-go way to carry your beloved food. You can also make these in regular-sized muffin cups for a more substantial postworkout nosh or a take-and-go breakfast option. Just increase cooking time by about 5 minutes.

INGREDIENTS:

  • 1½ cups quick-cook oats
  • 1/3 cup wheat germ
  • ½ cup chopped pecans or almonds
  • ¼ cup hemp seeds
  • ½ cup dried cranberries
  • ½ cup chopped dried apricots
  • 1/3 cup unsweetened shredded coconut
  • ½ teaspoon cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon salt
  • 1 large egg
  • ½ cup honey or brown rice syrup
  • ¼ cup melted coconut oil

PREPERATION:

  1. Preheat oven to 350°F. In a large bowl, stir together oats, wheat germ, pecans or almonds, hemp seeds, cranberries, apricots, coconut, cinnamon, ginger, and salt. In a separate bowl, lightly beat egg and stir in honey or brown rice syrup and oil. Add wet ingredients to dry and mix until everything is moist.
  2. Divide mixture among 24 greased or paper-lined mini-muffin cups and make sure to pack it down tightly to help hold everything together. Bake for 15 minutes, or until the edges begin to brown. Let cool several minutes before unmolding. Chill in the refrigerator for up to 1 week and transport in a small zip-top bag.
  3. Use oats labeled “gluten-free” or replace oats with quinoa flakes, barley flakes, or spelt flakes Use almond flour or ground flaxseed instead of wheat germ Stir in sunflower seeds instead of hemp seeds Swap out cranberries for dried cherries, chopped dried pineapple, or goji berries. (Note: Serves 12)
     

Orange Crush Power Bites

These portable snacks are easy to make and their smart nutrient mix will prevent the spike-and-crash in blood sugar that often comes with prefab carbs like sports drinks and gels.

Ingredients:

  • 1 large carrot, peeled and roughly chopped
  • ½ cup pecans
  • ½ cup walnuts
  • 1 cup dried apricots
  • Zest of 1 medium orange
  • 2 teaspoons minced fresh ginger
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon ground cloves
  • 1/8 teaspoon salt
  • 1/3 cup unsweetened shredded coconut

Preperation:

  1. Place carrot, pecans, and walnuts in a food processor and pulse until pulverized. Add apricots, orange zest, ginger, cinnamon, nutmeg, cloves, and salt and blend until mixture sticks together when pressed between your fingers.
  2. Roll mixture between your hands into 1-inch balls. You should have about 16 balls. Place coconut on a plate and roll balls in the coconut, pressing down gently to adhere. Chill in an airtight container for up to 1 week.
  3. Use almonds instead of pecans Swap out orange zest for lemon zest Replace coconut with hemp seeds or sesame seeds. (Note: Serves 8)