World Vegan Day 🌼

Today is World Vegan Day, an annual event celebrated by Vegans all over the world. The event was established in 1994 by Louise Wallis, then Chair of The Vegan Society in the United Kingdom, to commemorate the 50th anniversary of the founding of the organisation and the coining of the terms “vegan” and “veganism”.


In the beginning, The Muscle Bakery wasn’t a reaction to any culinary changes but more of a personal development in the way I saw food. However, as my clientele developed and my skills improved, the demand began evolving and I was catering to the needs of my customers as well as developing my own cooking/ baking style.

The request for Vegan food has grown incredibly over the past few years, and even more so in the last year. When I began, my Vegan customers were a very select amount. But now it seems to be the other way around which is actually surreal to see; the way our culinary culture has changed.

With the growth of knowledge, we are all becoming more conscious of the world around us and it’s up to us to change that. So in contrast to when we began, we have developed with these changes, becoming an exclusively veggie friendly bakery.

We have also completely removed plastic bags and looking into veggie friendly packaging and labels.

We also offer a discount to all customers when they return their plastic containers or bring their own bags.


Everyone’s little efforts, make a big difference.


DID YOU KNOW:


A person showering for 2 months uses up the same amount of water that it takes to produce enough livestock for one beef burger.

Broccoli has a higher protein content per calorie than beef.

Every minute, 7 million pounds of excrement are produced by animals raised for food in the US.

Plastic is the only existing material that CANNOT break down naturally.

There is officially so much plastic in the world that any fish we eat, by default also contains plastic.

If every human skipped just ONE meal of chicken per week, environmental effects would be like removing 500,000 cars off the road.

82% of starving children live in countries where food is grown to feed animals in the west.

Brad Pitt, Beyoncé, Ellen Degeneres, Liam Hemsworth, Alicia Silverstone, Jennifer Lopez, Pamela Anderson, Alec Baldwin and Bill Clinton are vegans.


To celebrate this day, we have put together a collection of our best Vegan recipes to inspire you guys; to show that eating Vegan (& veggie) is also super fun and tasty (and not just about eating leaves and carrot sticks).


VANILLA WAFFLES

Vanilla Pancakes


Say yes to waffles with this tasty vanilla flavour waffle, topped with soy yoghurt, cookies, fresh berries and zero syrup.


BLUEBERRY SLICES


Imagine if you married up a cookie, a scone and a cake… this is what our Blueberry Slices are like.


COFFEE COCONUT TRUFFLES


Coffee and coconut? imma go and say yes my friends. Soft truffle centre made w/ coconut flour, infused with instant coffee and coated in luxurious dark chocolate.


CHOC BROWNIES


Fudgey brownies to brighten the day. Using Soy yogurt as a secret ingredient, a recipe to make over and over again.


CHEESY NACHOS


Cheesy nachos without the cheese? C’est pas posible. Thanks to the use of nutritional yeast, make any tortilla your b**tch and make them into badass nachos.


FLAPJACKS


Flapjacks are usually laden with butter, not these tho. With added peanut butter… theres nothing to not love!


GOJI HOB NOBS

Goji Hob Nobs


Hob Nobs minus the gluten and the buttah + added health from the goji berries. Give them a whirl.


PROTEIN PANCAKES

protein pancakes


These pancakes are so tasty, it fooled all our non-vegan friends.


BBQ TOFU

bbq tofu


The easiest way to make tasty tofu, using bbq sauce and not much else! Pair it up in a salad or a spud for maximum taste bud party.


TOFU NUGGETS


Chicken nuggets is so last year, try these tofu nuggets instead.


VEGAN BANANA BREAD

vegan banana bread


Would you believe us if we said a can of pop can replace an egg? This recipe shows you how.


BASIC VEGAN PANCAKES


The simplest and tastiest pancakes you’re ever gonna make! A firm favourite amongst our followers.


We hope these recipes inspire you and remember: even if you swap ONE meal a day to a Vegan meal… you ARE making a difference.


Join us with your feedback #WorldVeganDay \ @themusclebakery \ @themusclebaker


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For 5% off iHerb use code: JCB887


HAPPY VEGAN DAY 🌱

Treat or Treat? 👻

We made a post last year about Halloween, so this year we are gonna skip all that mumbo jumbo and head straight to the treats… no tricks. Its the best part of this holiday anyway, right?


Showcasing our favourite Halloween-ey treats that we’ve rustled up to date:


SPIDERWEB SMOOTHIE BOWL


Get in the Halloween mood with this easy to make smoothie bowl, decorated with yoghurt spiderweb!


FRANKENSTEIN PROTEIN POPS


These Frankenstein Pops are a firm favourite with the kiddos! Laced with peanut butter, decorated with chocolate and coloured in green… fun to make… and EAT!


VEGAN WITCH FINGERS


These Witch Fingers are made with all the healthiest ingredients, but full of all the scare!


FRANKENWEENY CUPCAKES


Try these Frankenweeny cupcakes…The cutest Halloween cupcakes you ever did see.


PROTEIN WORMS


Snack on these protein worms today. Lucky for you they are choc orange flavour!


WORMY MATCHA CAKE


Dont be spooked out by this Matcha cake, what you see ain’t really worms… but walnuts!


HOPE YOU ENJOYED OUR HALLOWEEN THEME RECIPES!


Don’t forget to tag us if you try any of these recipes, you can find us on all social media outlets @themusclebakery/ @themusclebaker


For 20% off Bulkpowders use code: MUSCLEBAKERY20
For 5% off iHerb use code: JCB887


HAPPY (HALLOWEENY) BAKING!

GUEST POST // Eating Vegan in Amsterdam

Eating Vegan in Amsterdam, By Darian Galloway.

Amsterdam… what a beautiful city. Clean, amazing food, endless shopping and sightseeing a plenty! We follow Darian as she shows us what are the tastiest Vegan spots in Amsterdam!


VEGABOND

On my first day of arriving in Amsterdam, I visited a small cafe/shop called Vegabond, if you love quirky little cafes, then you will not want to leave this place. The first thing I noticed was the vintage decor, relaxed atmosphere and welcoming staff. They have a variety of vegan meals, snacks and desserts and they even have a shop inside where you can buy lots of goodies including: vegan foods, sweets, snacks, chocolate, gifts, cookery books, natural beauty products and vegan protein powders. I visited this cafe 3 times out of the 4 days I was staying in Amsterdam; I couldn’t get enough of the vegan treats!

If you are looking for a light lunch, with amazing desserts, I would definitely pop into Vegabond. Out of the 3 times I visited Vegabond, I ate a selection of different tasty foods including: Spelt sandwich made up of spelt bread with handmade cashew ‘ricotta’, pesto, cherry tomatoes and rucola, Fresh wrap with home-made hummus, sun-dried tomato, spinach and cucumber.


And (the best part) the dessert selection they had to choose from! I consumed many a doughnut, in strawberry, chocolate, oreo and caramelised apple flavours. Not to mention the amazing cake variety they had to choose from too; I tried Raw Snickers and Gluten-free brownie with hazelnuts… honestly I could not possibly pick my favourite as I loved them all.



MOAZ

Another place was Moaz, which had the best falafel pitta EVER! After spending a full day shopping and sightseeing, I definitely worked up an appetite… walking down the high streets I stumbled across this little vegetarian food shop on a street corner. It was booming with people enjoying the food and a lively busy crowd is always a good sign when deciding where to eat. So, I stepped inside, joined the queue and opted for the falafel pitta bread. (You could choose between the regular size or the small… of course I chose the regular… the bigger the better.)

You had the option of white or brown pitta, they filled it with falafel and hummus and then the control was in your hands, they handed you the pitta, where you could fill it with all sorts of sides such as: vegetables, salads, sauces, cous cous, and olives… oh and the best grilled peppers ever!

Of course my pitta bread was jam packed, if I am given the control to fill my plate, then the food has got to be over flowing. The service was quick, the staff were friendly, all customers were happy and I was definitely full. Honestly, this was one of the best falafels I have ever tasted.

I was really satisfied with the amount of food I had, but you had the option of adding a side of chips too. There were other options on the menu where you could choose from falafel salads, meal deals and smaller portion options for snacks or young children.

You could also choose from freshly squeezed juices, coffee or water. The prices were fair and you received a lot of food for the money paid.



ALBERT HEINZ

As we was staying in an Air BnB, we had our own little kitchen with cooking facilities and utensils. So in between meals or for breakfast before stepping out into the city again, I relied on snacks from the local supermarkets/shops and Albert Heinz was one of our favourites. As a vegan, finding a good selection of suitable food is hard but this is a great supermarket which has a huge selection of fresh food, meals, fresh juices, snacks, cereals and frozen goods. The prices were reasonable, staff were very friendly and helpful and not to mention…their falafel wraps were amazing, I consumed one every single day I stayed in Amsterdam.


SLA

On my last day staying in Haarlem, we had to leave our BNB at 12:00pm and the flight was not due until late afternoon. We decided to venture around Haarlem, visit the shops and locate some tasty vegan food. SLA caught my eye and was open on a Monday… I noticed on Monday’s quite a few food places are actually shut in, so be careful when planning your days out in Amsterdam.

There is a great selection of different foods on the menu, raw fresh vegan foods and there are non-vegan options too. I chose the white bean falafel bowl. My boyfriend chose their Moroccan Chickpea Soup, which they serve cold with freshly made delicious oat bread… do not knock cold soup until you try it, honestly it is so refreshing.



The food was fresh, tasty, wholesome and nutritious… I felt amazing after eating it. I finished the meal with a dessert (obviously). Dessert > Starter any day! I chose the raw cacao chia cake which really inspired me to create my own selection of raw desserts. Although the cake was small, it is definitely deceiving as it was so rich, you would not need a larger portion and that is coming from Miss Greedy Piggy over here.



VEGAN ICE-CREAM

I finished the trip with one last sweet treat… Near the airport there was a vegan ice cream van, they had a great selection of ice creams which included cookie dough, granola jam, honeycomb, chocolate mint, turmeric and chocolate. They served it in a tub or in a vegan ice cream cone and there were many toppings for the ice cream. You wouldn’t have ever guessed this ice cream was dairy free and it made me want to buy an ice cream maker and make a life-time supply of dairy free ice cream… serious heaven.


So to summarise, after consuming lots of amazing food in Amsterdam, I would definitely visit again and would highly recommend it to anyone who loves food, shopping, sightseeing and plenty of walking/bike rides to visit as soon as possible!


Muscle Bakery tip: Want to keep on a lower cal diet but still eat delicious food in Amsterdam? Stick to loads of leafy greens and veggies! Don’t miss out on dessert either, just skip on the bread and extras, have cake instead! Plus, Amsterdam is filled with lots of walking and cycling so you will no doubt burn it all off anyway 🙂


I am a 22 year old vegan foodie with a keen interest in baking (and maybe eating and force-feeding my treats to everyone)… sharing is caring! Instead of permanently driving those around me insane with my loved topic of conversation, I decided to create a blog to showcase all my recipes, food reviews and vegan lifestyle tips.

Ive always had an interest in fitness and healthy eating, starting my foodie mission by searching the net for healthy recipe ideas. Initially, with simple bakes such as flapjacks, overnight oats, etc.  But, once i adopted a vegan lifestyle, my interest peaked and changed my little world around! I began tailoring my baking around the new diet and was enjoying every minute. I still bake to cater all needs, interests and adapt the recipes where necessary, but my true passion lies within the Vegan lifestyle.

I create all kinds of plant-based meals, snacks and treats and no longer feel guilty for eating my body weight in cookies, cakes and all kinds of goodies! I always consciously try to use the healthiest ingredients which means no guilt, right?

My recipes are simple, easy to follow and fun to make as possible, so get in the kitchen bake someone happy and always leave room for dessert…

 

Blogpost created by Darian Galloway, the lady behind Darian Kay Bakes. if you have not checked her out… what are you waiting for?! You can find her on Instagram too!


We hope you enjoyed this post, get involved… tweet/ gram us @themusclebakery & @dkayxx and tell us your thoughts! And if you have any more recommendations, give us a shout 🙂


Photography by @illuminatus_photography.

Everyday, should be Pancake Day.

Pancake day is the equivalent of Valentine’s Day for us food fiends, a day where you are OFFICIALLY allowed to eat pancakes pretty much all day (not that we wouldn’t anyway).

Now, what is a pancake?

Quite simply, it’s a cake that you cook in a pan. What makes it so awesome? … IT’S A CAKE YOU COOK IN A PAN. DUH.

We trawled the internet to see what it had to say about pancakes and found this:

PANCAKE / Something you eat for breakfast. I had pancakes this morning.

However, not to be confused with:

PANCAKES / A life changing miracle of fluffy happiness man. So i had some pancakes today, it was so great, i gave my pants to a hobo.

 

Anyway, to celebrate such a phenomenal day we scoured our recipe archives and dug out our tastiest pancake creations AND made a new recipe (scroll to end for that one):


Vegan Pancakes

Vegan Pancakes_main

The pancakes are everything you want pancakes to be; soft, scrumptious, moist, tasty and filling. Top it with rich Vanilla Agave nectar and you have an absolute winner! Perfect for Vegans and Non-Vegans alike.


Easy Lemon Pancakes

Lemon Pancakes

This is our basic staple protein pancake recipe, easy to make with only a few key ingredients. No culinary skills required.


Spinach & Blueberry Pancakes

SpinachPancakes

Looking for something a little more adventurous? Try these Spinach pancakes topped with blueberries! Don’t be put off by their green colour, they are super delicious and extra nutritious. Eating pancakes and getting your greens in at the same time, whats not to love?


Simple Pancakes with Choc Sauce (Dairy-Free)

Simple Pancakes MAIN

Anyone looking for a Dairy-Free pancake option, look no further. These delicious pancakes with a rich choc sauce topping will hit the spot! (Sharing will be the only problem).


Chocolate Pancakes (Low-Carb)

LowCarbPancakes

Similar to our basic protein pancake recipe, except using ground almonds instead of oats making them perfect for those on lower carb diets. Have them simple or topped with your fave sauces or nut butters.


Protein Waffles (i.e. pancakes with abs)

Waffles Header

What happens when your pancakes go to the gym? They become waffles. (Just like these damn fine Strawberry Vanilla Waffles.)


Banoffee Pancakes

banoffeepancakes

Pancakes, Banana and Toffee rolled into one epic stack of pancake porn with a whopping protein content of almost 50g. *Gym buffs rejoice*


Cookie Protein Waffles (more pancakes with abs)

waffleoreo

These pancakes also went to the gym to get its pump on, and met sexy oreo there… and well… Oreo Cookie Protein Waffle was born…


Pancake Cake

PancakeCake

PANCAKE CAKE!!! Layers of chocolate pancake, with protein frosting with more protein frosting and then a protein choc drizzle. 50g protein per slice of 4… WADDUP!


AND OUR LATEST RECIPE:


Vegan Spinach & Banana Pancakes

Ingredients:
Handful Spinach Leaves
1 Cup Ground Oats
1 Banana
1.5 Cup Milk of Choice
1 Scoop Soy Protein Isolate (or sub with preferred protein powder)
1 Tbsp Maple Zero Syrup (or agave/ honey)
1 Tbsp Chia Seeds
1 Tbsp Water
1 Tsp Baking Powder

Method:
Add all the ingredients into a high speed blender ( we used a Nutri Bullet)  and set aside for about 5 minutes. You need to let it set so that the chia seeds get to work and soak up some of the moisture.

Note: If you like your pancakes thick and chunky, the recipe as above will make them like that, however if you prefer thinner ones, just add more water or milk.

Prepare a non-stick pan with a dab of coconut oil or coconut oil spray (We used the latter) and turn hob heat onto medium, which is approximately 4 (of 6) on ours.

Start by pouring a spoonful of batter with a tablespoon and cook for several minutes. Then, flip over gently using a spatula and let cook for another several minutes.

Then, drizzle your favourite sauce, fruit or even nut butter and enjoy these delicately moist and delicious pancakes!

Yields 2 servings.

Nutritional Info (per serving of two):

411 Cals | 8.3F | 61.4C | 22.6P

 


Or you could even go for the easy option and buy yourself some Protein Pancake Mix! Our favourite flavour is the Maple!


Note: Please make sure your pan is non-stick or else you are going to have a BAD TIME making pancakes! Read our How: To Pancakes for more help!

Hope this post gives you all some pancake inspo.

Don’t forget to tag us in your creations, you can find us on all social media platforms @themusclebakery.

Lots of love & Pancakes
The Muscle Baker <3

 

 

 

GUEST POST // Vegan Salmorejo

Vegan Salmorejo, By Veggie Gib.

Salmorejo is a classic dish from the Cordoba region of southern Spain. It is a cold soup (similar to gazpacho) although it is much thicker in consistency because it is made with bread. Many traditional Spanish dishes use bread because it was cheap and a good filler. Salmorejo has become quite popular and trendy and can be found in most tapas restaurants.

I must say this now though, purists please look away! This version differs from the traditional version in that it does not contain bread, making it gluten free, and it is high in protein because it is made with tofu, but it does not interfere with the flavour and thickens the soup in the same way bread would! I suggest using a high-powered blender (like the ones for making smoothies) to make it smooth, and not to make it too far in advance as the garlic flavour will get more intense as time goes on and can become overpowering.

Traditionally Salmorejo is served with diced serrano ham and boiled egg, or even tuna. However, I like to keep it vegan and using raw diced fruits and vegetables gives it interesting textures and contrasting flavours. In winter-time I like to use cucumber, apples and even kiwi. In the summer-time melon works wonderfully as it has crunch and sweetness.


salmorejo01salmorejo02


Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium.


Ingredients:

  • 750g (about 6) ripe plum tomatoes
  • 250g extra firm tofu
  • 1 tbsp apple cider vinegar
  • 2 tbsp extra virgin olive oil
  • 1 clove of garlic
  • Salt to taste

Method

  1. Place the plum tomatoes in a bowl and cover with water from a recently boiled kettle and allow to soak for about 1 minute. This should be enough time to enable them to be easily peeled. Discard the water, peel the tomatoes and roughly chop them into a blender.
  2. Cut the tofu up and add to the tomatoes.
  3. Cut and peel a clove of garlic and add to the tomatoes.
  4. Add the apple cider vinegar the olive oil and a good pinch of olive oil.
  5. Blend until smooth and then put through a fine sieve to remove any graininess from the tofu or seeds.
  6. Finely dice cucumber, apple, kiwi, melon or any other fruit / vegetable of your choice and serve.

Serves 4 tapas (or 2 main)

Nutritional information:
Overall: 768kcal | 49F | 34C | 44P
Per serving: 192kcal | 12F | 8.5C | 11P


Muscle Bakery tip: Want to make it even higher in protein? Add some Nutritional Yeast! High in protein, fiber and loaded with B Vitamins!


Veggie Gib

Food has always been a passion of mine, especially eating! Being naturally curious and having a sweet tooth I have always enjoyed experimenting in the kitchen and creating yummy treats for myself, family and friends. Going vegetarian made me explore a lot of different foods and ingredients and made me look at food from a different perspective. What is more I quickly learned that veggie food is far from bland or boring. I like to make food that is quick, easy and tasty and I like to adapt traditional recipes to vegetarian alternatives whenever I can. Now I like to share what I eat and my recipes and hopefully make people want to eat more veggie food.

 

Recipe created by Ivan Hernandez, the man behind Veggie Gib. if you have not checked him out… what are you waiting for?! You can find him on InstagramTwitter, Facebook and most importantly via his website. (His Instagram is a beautiful array of meals and sweets that will most certainly make your tummy rumble!)


We hope you enjoyed this recipe, get involved… tweet/ gram us @themusclebakery & @veggiegib and tell us your thoughts!


How to: Make Creamy Oats ✨ 

Apparently there are people out there who still manage to cook their oats wrong or refrain from eating porridge because they don’t like its taste or texture. WUUUUUUUT? 

These people (also known as stupid people) CLEARLY don’t know what they are missing out on! When done right they can be super creamy and delicious. Not to mention how filling they are, packed with all the right nutrients to keep you fuelled all day. Whether you choose to have them for breakfast, for tea or post-workout, you really can’t go wrong with a good bowl ‘o’ oats! 😋


Here is our how to:


HEAT UP MILK
Choose your favourite milk, you will need 200ml per serving. Pour it into a saucepan and bring to the boil.


ADD THE OATS
You can choose to buy sachets of Quaker Oats if you like, we saw some on offer and bought some but they are the same as regular rolled oats which are a lot cheaper. Make sure to go for a Gluten-Free option if you have an intolerance.

You will need 35g of oats. Add them in and reduce heat slightly, keep stirring for several minutes.


MAKE IT SPARKLE
You can add protein powder, we have been using Now Foods Non GMO Soy Protein and it works a treat! A similar substitution would be casein, if any of you can consume dairy this is the one we suggest. One scoop is enough. Maybe you don’t want to add protein, and add matcha powder, lucuma, maca instead… stir that in too and combine it with oats. Keep stirring several minutes until oats have soaked up the mixture and you have a thick and creamy (not clumpy) mix.


PIMP IT UP
Pour into a bowl and add your toppings. We do love nut butters on our oats so you’ll always see some on there when we make them. But, it is upto you (or your macros) what you’d like to add.


DONT FORGET THE SYRUP!
We adore the Zero syrups range by Bulkpowders because they are no calorie, sugar-free yet taste great! (Meaning we get to add loads of it tee hee) However, any syrup you prefer will taste great: agave, maple, coconut nectar, date nectar etc.



We hope you enjoy this recipe as much as we did! Don’t forget to tag us if you make them, we love to see. Find us on all social outlets @themusclebakery/ @themusclebaker 🙂


For 20% discount on Bulkpowders use code: MUSCLEBAKERY20 | 10% discount on iHerb using code: JCB887

All recipes created by The Muscle Bakery and subject to copyright.

GUEST POST // Vegan Rice & Tofu Stir-Fry

Vegan Tofu & Rice Stir-Fry Recipe, By Veggie Gib.

Making a high protein and nutritious stir fry without meat is not an impossibility, in fact it is quite easy! Mr Veggie Gib shows us how…

I like to use extra firm tofu (usually sold as ‘bio’ tofu) for stir fries because it is higher in protein (a good 15g/100g) and has less water so it doesn’t need to be pressed. All you do is pat the tofu dry, cut it up and shallow fry. The outside will go crispy whereas the inside will be soft, giving a nice contrast of textures, and it develops a nutty, almost popcorn-like flavour.

I don’t mind admitting I sometimes use shortcuts, in this case with the stir fry vegetables which I buy ready to use, but feel free to add any of your liking. Stir fries require some organisation because they are quite quick, so it pays to have a hot wok and all the other components ready beforehand.

20161120_145553_edit

 


Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium.


Ingredients:
150g rice noodles, 5mm thick
250g extra firm tofu
1 tbsp coconut oil
150g stir fry vegetables (carrots, beansprouts, onion, pepper, Chinese leaf, water chestnuts and bamboo shoots)
20g (1 tbsp) peanut butter
2 tbsp tamari soy sauce
1 tsp rice vinegar
25g dried shiitake mushrooms (about 7 or 8), alternatively a packet of mixed dried mushrooms will do
100 ml of water

1. Put the shiitake mushrooms in a bowl with about 100ml of hot water and allow to soak for about 15 minutes until soft.

2. Add the peanut butter, tamari soy sauce and rice vinegar into a small bowl and stir. It might look like it won’t mix but it will do so later on.

3. Place the noodles in a large bowl of warm water and let them soak. They only need to be soaked for about 8-10 minutes and should be ready for when they are needed at the end.

4. Pat the tofu dry with some kitchen paper and cut the tofu into bit size pieces and add the coconut oil in a hot wok. Once the oil is hot add the tofu and shallow fry until it has browned on all sides. This should only take about 5 minutes. Take the tofu out, place on kitchen paper to absorb any extra oil and put to one side.

6. Add the vegetables to the wok and stir fry.

7. Cut the shiitake mushrooms into strips and add to the wok.

8. Add about 4-5 tbsp of the shiitake mushroom liquid to the peanut butter / tamari soy sauce marinade and this should loosen up to the consistency of a thick sauce.

9. Add the noodles and peanut sauce to the wok and give a good stir.

10. Add the tofu pieces and serve.

Makes 2 servings.

Preparation time: 15 minutes
Cooking time: 15 minutes
Nutritional Info:
Calories:635 kcal
Fat: 17.1g
Carbs: 65.3g
Protein: 29.7g


Muscle Bakery tip: Want to make it lower cal and carbs? Sub the noodles for spiralised veggies or Bare Naked / Slim Noodles!


Veggie Gib

Food has always been a passion of mine, especially eating! Being naturally curious and having a sweet tooth I have always enjoyed experimenting in the kitchen and creating yummy treats for myself, family and friends. Going vegetarian made me explore a lot of different foods and ingredients and made me look at food from a different perspective. What is more I quickly learned that veggie food is far from bland or boring. I like to make food that is quick, easy and tasty and I like to adapt traditional recipes to vegetarian alternatives whenever I can. Now I like to share what I eat and my recipes and hopefully make people want to eat more veggie food.

 

Recipe created by Ivan Hernandez, the man behind Veggie Gib. if you have not checked him out… what are you waiting for?! You can find him on InstagramTwitter, Facebook and most importantly via his website. (His Instagram is a beautiful array of meals and sweets that will most certainly make your tummy rumble!)


We hope you enjoyed this recipe, get involved… tweet/ gram us @themusclebakery & @veggiegib and tell us your thoughts!


Banana Bread: Two Ways (Protein & Vegan)

Banana bread is possibly the easiest and most re-created recipe amongst the foodie realms and no surprise why, it’s flipping delicious! The nan used to make a walnut one when we were little ohhhh did we love it! 


Some food historians believe banana bread was a byproduct of the Great Depression as resourceful housewives did not wish to throw away overripe bananas (as they were still a costly item to purchase), others believe the modern banana bread was developed in corporate kitchens to promote flour and baking soda products.


These recipes came about after finding a printed banana bread recipe from what used to be our first blog and one of the first recipes we ever created all those many moons ago. We decided to give it a go again with a few tweaks and making two versions: Protein version and a Vegan version.

PROTEIN BANANA BREAD


Author: The Muscle Bakery.
Banana bread recipe that you can whip up in no time! Simple, delightful and tasty!

Ingredients

    3 Cups (Gluten-Free) Ground Rolled Oats
    0.5 Cup Granulated Sweetener of choice
    1 Cup Low-Fat Greek Yoghurt or Fromage Frais*
    1 Scoop Banana Whey (or any flavour you prefer)
    2 Mashed Bananas
    1 Tsp Vanilla Extract
    5 Egg Whites
    1 Tsp Baking Powder
    1 Tsp Baking Soda
    1 Tsp Cider Vinegar
  • If you don’t have this, substitute with applesauce.
  • You will also need a metal loaf pan, not the silicone one.

Directions

  1. Preheat oven to 170 Degrees C.
  2. In a bowl mix together all your dry ingredients until combined. Then, fold in your wet ingredients until you get a thick batter.
  3. Prepare a greaseproof baking sheet in your loaf pan then pour mix into it.
  4. Bake for 30-40mins (until knife comes out clean when piercing it).
  5. Leave to cool completely before slicing.
  6. Then slice up and enjoy solo or with your fave nut butter!

Nutritional Info (per slice):109 Cals | 1.6F | 19C | 6.5P

Free from Gluten, Wheat & Sugar


For the Vegan variation, we decided to use a Coke Zero to replace the egg. Yes. You heard that right!

After delivering a Vegan cakey to a customer, he mentioned that he had tried making a cake with his daughter using a Betty Crocker mix and a Diet Coke and it worked! This clearly got us SOOOO curious and the culinary creative juices started flowing! We had read somewhere before that sparkling water could be used but never really thought much about it until he mentioned it so without further ado we jumped right in and used the above recipe to experiment with.

As with all of our recipes, we prefer trying and failing before having to call on our buddy google for help and that is exactly what we did with this one and absolutely winged it. The experiment paid off! It made the most delightful banana cake, id even go as far as to say that it was better than the original creation!

(Thanks for that Mr Williams).

Heres the recipe:

VEGAN BANANA BREAD


Author: The Muscle Bakery.
Banana bread made with Coke Zero?!! YUP! So damn delicious, like a cross between bread and pudding… exactly like nan used to make (made vegan)!

Ingredients

    3 Cups (Gluten-Free) Ground Rolled Oats
    0.5 Cup Granulated Sweetener of choice
    1 Tbsp Xanthan
    1 Cup Soya/ Coconut Yoghurt*
    1 Scoop Pea Protein Isolate**
    2 Mashed Bananas
    1 Tsp Vanilla Extract
    1 Tbsp Agave Nectar (add more if you prefer a little sweeter)
    1 Coke Zero/ Diet Coke Can (330ml)
    1 Tbsp Cinnamon (optional)
    1 Tsp Baking Powder
    1 Tsp Baking Soda
    1 Tsp Cider Vinegar
  • If you don’t have this, substitute with applesauce.
  • If you want to omit this or don’t have this ingredient, try adding a little bit more flour instead.
  • You will also need a metal loaf pan, not the silicone one.


Directions

  1. Preheat oven to 170 Degrees C.
  2. In a bowl mix together all your dry ingredients until combined. Then, fold in your wet ingredients until you get a thick batter.
  3. Prepare a greaseproof baking sheet in your loaf pan then pour mix into it.
  4. Bake for 30-40mins (until knife comes out clean when piercing it).
  5. Leave to cool completely before slicing.
  6. Then slice up and enjoy solo or with your fave nut butter!

Nutritional Info (per slice): 112 Cals | 1.8F | 25.1C | 5P

Free from Gluten, Wheat, Sugar, Dairy, & Egg.


As you can see the recipes are extremely similar, in fact they are almost identical except for the eggs part.

You can try the Protein version without eggs and use coke instead, but we have not yet tried that yet as we still have all the above slices of banana bread to get through! 😛

If you do, let us know how it goes!


Don’t forget to tag us if you try any of these recipes, you can find us on all social media outlets @themusclebakery

For 15% discount on Bulkpowders use code: MUSCLEBAKERY15


HAPPY (BANANA BREAD) BAKING!

<3

GUEST POST // Flexible Dieting. Just another diet?

Flexible Dieting. Just another Diet? By The Macro Wizard

You’ve probably read it or heard it somewhere, “Eat oreos. Get lean.”

Whilst this statement can be right I figured it was worth taking some snaps of what flexible dieting really is to avoid falling into one of these sexy-marketing claims too quickly.

When trying to explain flexible dieting we usually encounter all sorts of arguments and claims, these tend to be the most common:

  • Flexible dieting is just another fad. You can’t really eat whatever you like and you’re always restricted and obsessed about numbers.
  • It’s just a sexy title to allow people to eat crap all day and share it on Instagram.
  • People who follow it only care about aesthetics, if we were to look inside their bodies we’ll surely find disease developing and/or a serious lack of nutrients with adverse health effects.

These are all valid arguments of course so before trying to address them one by one and make this article an essay on how to waste your time trying to get people to think before spitting out words, let’s see what flexible dieting REALLY IS so you can judge for yourself. Ready?

Flexible dieting is nothing revolutionary but our human stupidity tells us that if something isn’t new, revolutionary and/or complicated –bonus points if it hits all three, it’s not worth even trying.

 

So, what is flexible dieting really?

*IT IS a way to apply what science tells us so far about nutrition in an easy, practical way, providing our bodies with the required nutrients and doing so without obsessing about “clean or dirty food”, the poison of sugar or whether saturated fat is going to kill you tomorrow. This means we should eat a ton of foods full of nutrients without forgetting that ice cream, pastries or pizza can be included in our daily diets without any side effect. EVERYTHING has nutrients and energy, and hey, your body is pretty awesome at using them.

*IT IS a way to help us become more conscious of what goes into our mouth. Knowing what you eat on a daily basis can give you the power to control your body and make adjustments where necessary. Wanna lose a bit of flab? Gain some muscle? You know will know what to do exactly without guessing or playing with some snake oil techniques.

*IT IS a sustainable way to eat, meaning that you could eat like this for the rest of your life if you wanted to. You base your nutrition according to personal preference and knowing what the basics are for providing your body with what it needs. No more eating every 3 hours “because a book said so” or avoiding sugar at all costs because it raises insulin.

If done correctly, eating in a flexible manner means eating tons of foods rich in vitamins and minerals with no compromise to our personal preference or circumstances. Grandma was right; you can eat dessert if you have your vegetables first!

This last bit is key guys.

Most people pursuing health and fitness tend to demonise certain foods, claiming that they harm our bodies and that we should avoid them at all costs. This just creates a horrible relationship with food that could lead to ugly bits of human psychology that are not fun nor healthy.

 


 

I have been snapping my meals during these past few days to try and give you a visual idea of what this flexible dieting thing really is, let’s jump straight into it!

 

Day 1: Eating at home.

day1

  • I made a huge chicken and veggie stir-fry with some noodles. Because I know how hungry I am on my first meal (yeah, I don’t eat breakfast usually), I tend to make a salad to fill up my belly and get in those nutrients.
  • Protein chocolate cake (The Muscle Bakery has ton of recipes for protein goodies) with casein chocolate “sauce”.
  • Some store-bought pizza bases topped with low fat cream cheese spread, canned tuna and spices. That big salad for lunch left me with most of my carbohydrates left for the night so I took advantage of it!

 

Day 2: Let’s see how we do when going out a bit

day2

  • Another protein mug cake topped with low fat greek yogurt, chocolate pieces, M&M’s and walden farms chocolate syrup.
  • For lunch I made some chicken with veggies in tomato sauce, topped with two grilled eggs and served on a bed of couscous. A couple of small slices of bread to help push it in.
  • Dinner? We went out to grab some burgers, shared a small serving of fries with my partner in crime and opted for a double meat, extra egg and no sauce option from the menu. I had a pretty light lunch so this complemented my day perfectly.

Day 3: How about being out all day? No problem

day3

  • Went to a pub for lunch where I opted for a simple steak and sweet potato fries with a side of grilled veggies.
  • Dinner was some sort of steak asian stir fry with noodles and veggies.
  • After dinner and before bed I prepared some simple protein pancakes accompanied by cottage cheese and berries. Meat portions at restaurants aren’t huge so depending on your goals you may have to complement your day with a pre-bed like this to hit protein and other nutrients.

Try for yourself!

Day 4: Let’s do another one with the majority of foods away from our kitchen.

day4

  • Lunch was a huge plate of couscous with veggies, grilled eggs, serrano ham and double portion of chicken. Ask for the condiments to be served on the side to avoid adding a million grams of fat into your day.
  • On our way home we grabbed a small cone of delicious gelato. How to track gelato I hear you? Search once for “Gelato” on MyFitnessPal or your app of choice, add the generic serving of 50–65g and then add a waffle cone. It should come up to around 50g of carbs and 20g of fat including the cone.
  • This was a pretty early lunch so when 6pm rolled out I was a bit hungry. I knew we were planning to eat out later but did not know where so I took the opportunity to top up my protein for the day with 200g of quark, a spoon of peanut butter, some light jam and walden farms chocolate syrup.
  • Dinner happened to be a burger so again, I opted for double meat, no sauce no add ons. We shared some fried chicken with the rest of the table so no biggie.

Believe it or not this day ended up at around 2600kcal and hit my macros pretty much on the spot.


 

What can we learn from these images?

  • There is a clear steer towards the right portion of protein, fibre and veggies at almost every meal.
  • When eating something out of the ordinary, portions tend to be small and enough to satisfy our sweet tooth. Do you really need a kilo of gelato for dessert?
  • No day is perfect and that is totally fine! We’ve talked about this many times; perfection does not exist. I try to stay close to my goals as best as I can but I don’t stress it if life happens and I end up short on protein or exceeding my calories. Live your life.
  • I always eat according to my personal preferences. I absolutely refuse to eat anything I dislike just because someone said somewhere that it’s a superfood or that I will get Arnold’s body by eating pounds of it. There are no magics foods and you do not need to avoid anything in particular to reach your goals.

This particular way of eating tends to be called ‘flexible dieting’ but in reality, it’s just eating.

Eating the foods you love and not stressing about the minutia, use your newly found free time to share moments with your loved ones, read a book or go get tanned at the beach. 😎

The freedom you get from knowing you can eat anything is liberating but it doesn’t mean you have to eat anything! If you enjoy eating chicken and veggies at almost every meal then by all means continue doing so, just know that a chicken sandwich with cheese is not going to instantly make you fat or kill you because of “OH MY GOD THERE’S CHEESE IN IT”.


 

How can I make this whole ‘flexible dieting’ thing work for me?

Great question!

You’ve probably seen or read about people who seem to live on cookies, ice cream and donuts whilst showing their rock hard abs and steel glutes to the world.

Don’t let it fool you though. I can guarantee that these guys don’t just live on sugar and processed (tasty) crap. They don’t have a ‘faster metabolism’ either. They just don’t show what they do the rest of their time (come on, photos of chicken and broccoli get boring quickly, Instagram the s**t out of a massive gelato please).

These people control their total calories in a way that works for them, working into their daily or weekly nutrition all those yummy treats without sacrificing essential nutrients or compromising their goals. They may also be 5 times more active than you without you knowing!


 

YOU can also make this work FOR YOU by following some simple steps:

  1. Track what you eat every day for a week or two. Even if you don’t plan on tracking forever (good choice), an initial period of learning will give you the tools required for success in the long term. You will be surprised at the amount of fat that ‘healthy salad’ you get from work every day has or that innocent burrito that contains nearly 1000kcal.
  2. Set up processes to eat enough protein. RDA’s are a joke. They were made with sedentary people in mind and with the MINIMUM amounts to survive as a general guideline. You want to thrive and live a healthier life, eat more protein and you’ll soon find yourself fuller, happier and leaner. Protein will not damage your kidneys and it’s not just for bodybuilders, give it the importance it deserves.
  3. Manipulate carbs and fat as you prefer to stay within your calorie goal for the week. If you start restricting foods you’ll soon find yourself lacking energy and essential nutrients as well as being obsessed about food ALL THE TIME. Take advantage of the data you are going to accumulate with the diary and make room for your favourite foods! Completely eliminating an entire food group (i.e carbs) is just going to make things more complicated without any added benefits.
  4. Give yourself a 20% room in your daily calories to eat all those foods you like but you still frown upon. There’s no evidence of any food that causes harm to the body (allergies, and other issues aside). Being flexible allows you to stop analysing if what you eat is “healthy enough” and helps to remove the guilt or any negative thoughts related to eating a donut for example. A 20% is safe enough because it leaves enough room for treats without forgetting about our protein, fruits and veggies.

 

My quality of life has improved immensely after more than 2 years of carrying food containers everywhere, eating every 3 hours and restricting everything that was off the list of “healthy foods” I was ready to give up on this “being healthy s**t”.

I can now go out to dinner with friends, attend a BBQ or eat some popcorn cinema with my girlfriend without a problem. You just have to be smart about managing your daily/weekly calorie budget.

Traveling is no longer an issue and I don’t need to carry protein with me wherever I go. Yes, it may be practical, but I also now that I can step into ANY restaurant in the world and get some meat, veggies and a dessert of my liking with the exact same effects on my body.

Enjoy your food guys, life is much more than nutrition and fitness!

Quality of life matters.

 

 


macro wizard image

After losing about 65kgs (and succumbing to a period of obsession) Mr Macro Wizard decided to go about his diet the scientific way, leaving all the fads and nonsense behind him. Since then, he has earned himself a PHD, appeared on Mens Health, travelled the world, ate many a burger and most importantly, is reaching out to others to help them on their own journey. 

 

Article written by The Macro Wizard, if you have not checked him out… what are you waiting for?! You can find him on Instagram, Twitter, Facebook and most importantly via his website. (His Instagram may make you a bit jealous though with his travelling and epic foodscapades).

 

You can also find his previous blogpost ‘Eat More Protein’ here.


We hope you enjoyed reading this article, get involved… tweet us @themusclebakery & @themacrowizard #NotAnotherDiet and tell us your thoughts!


Need help getting started? Here’s some recipe inspo:

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Kale Chips
250x250_notext
Easy Tikka
250x250_notext
Chicken Satay
250x250_notext
‘Nutella’ Spread
250x250_notext
Oaty Bars
250x250_notext_chocoatybars
Choc Chip Bake
250x250
Vegan Brownie
250x250_cerealbar
Cereal Bar
basic-protein
Basic Pancakes

 

EVENT // Free Taster Day @ Strength Factory 

Soon after Strength Factory opened, we signed up as members unknowingly setting the path in motion for our collaboration. (They’ll have to thank their sexy leg press machine for that.) 


The SF boys were full of positive energy, excited to create a social atmosphere at their gym, a place where everyone feels at home and looks forward to going to the gym rather than dragging themselves there which tends to be a common occurrence amongst avid gym goers.

Their enthusiasm is evident, you can catch them there daily chatting to members, giving advice or even making them some tasty (coco pops) protein smoothies.

Now, where does MB fit into this? Well, in a bid to create a better social environment… Food was the last piece of the puzzle! DUH. *our cue*

We sat down together and the ideas started bouncing all over the place. Influenced not only by our undeniable love for food, but also our passion in helping and educating others to create a healthier/ balanced lifestyle within this ‘social’ environment.

It then culminated in creating this event so that members could sample the treats,  not just to help explain about the products that would be sold there but to get everyone socialising and enjoying themselves.

We set out a few trays of samples, and a total of approx 6 products including two new exclusive bars: Skinny Dream & Lean Muscle Malt.

At first everyone was peering over like, omg is this for real? All this food at the gym! But, after a while everyone started coming round and having a taste and relaxing a little. Admittedly some members got way more distracted than others, but it was definitely cool to chat and explain about the products and watch them ‘oooooh’ ‘mmmmm’ ‘ahhhhh’ while enjoying them.

skinny-dream

The most popular sample was definitely the Skinny Dream (picture above). It’s double chocolatey-ness kinda won everyone over, some saying it was like a Mars Bar, others like a Milky Way. Only one person didn’t really partake to it, but she did admit that she’s not really fond of sweet stuff so technically her vote doesn’t really count. The fact that there was NONE left of these by the end of the event was a sign at how well they had gone down.

This one is going to be exclusive to Strength Factory only, but not to worry you’ll be able to get down there and buy some regardless if you’re a member or not. 

Photo 26-08-2016, 09 52 36
@ashsfitkitchen approves of our Skinny Dream (y)

Second favourite, (even though it’s our current fave) was the Lean Muscle Malt (picture below). It’s like a fusion of a Quest Bar & a Muscle Malt! Everyone really liked this one too, with some even saying that it’s better than the original Muscle Malt!!!! Like, is that even possible?!!

lean-malt

Other items included Vegan Almond Delight, Vegan Protein Cookies, Muscle Malts & Protein Cake Pops, all of which were well received. YAY.

 

selection

elke

Rachel

The most asked question was: ‘Does it have sugar?’ As always we answer honestly… The bars coated in dark chocolate contain sugar because chocolate has sugar (obvs), however we don’t use any refined sugars in any of our fillings opting for other healthier/ more macro- friendly or tastier alternatives such as stevia, xylitol, agave nectar or zero syrups.

We are not here to just sell you some bars and bugger off, we are here to prove that eating healthy doesn’t have to be misery incarnate. Together with SF, we hope to do exactly that with the idea of organising more events filled with food, training and most importantly fun!

We hope you enjoyed this event, we are looking forward to stocking Strength Factory with our goodies and keep your eyes peeled for our next event. PS. it includes protein waffles. *crowd surf*

 


For information on current stockists and future ones, click here.

For info on all of our current bar selection, check out this previous blogpost.


 

Don’t forget to join us on social media @themusclebakery <3