Easy Chia Pudding

Chia seeds are jam packed with nutrients so imma add them to everything and nobody is gonna tell me otherwise.

Seriously though, chia seeds are the powerhouse of the seed family: packed with antioxidants, fibre, protein and omega-3’s… you really can’t go wrong by adding them to your diet. For me, they really help with regulating my digestion and I won’t go a day without having them – mostly adding them to porridge and yoghurt.

Chia seeds are one of the most fibre dense foods available, specifically soluble fibre. What does this mean? In the same way that chia seeds create a gel when mixed with water, the same process happens in your digestive system; they absorb water to form a gel and in turn soften stools for easier passage.

Anyway, heres the recipe – give your body the love it deserves:

Ingredients:
160g Non-fat greek yoghurt (I used Fage brand)
2 Tbsp unsweetened almond milk
1 Tbsp chia seeds
Flavour drops of choice or vanilla extract
+ toppings of choice

Method:
Not much to it, just mix it all together until combined (without toppings), pour into a glass or bowl and refrigerate for an hour (or until you can turn the bowl/glass upside down without it falling out).

Then, top with what you like 🙂



I topped mine with some Malt-ish crumbles, sugar-free chocolate hazelnut spread and strawberries 😍


Hope you enjoyed this recipe, don’t forget to follow the blog to receive updates directly to your inbox or you can follow me on Instagram for all things foodie.


Cheesecake-filled Easter eggs 🐣

Easter eggs but make them macro-friendly.

Easter eggs isn’t the problem, eating them in moderation is. I just want the whole egg. You know? So, with these homemade ones i can at least eat the whole egg and its still within ‘moderation’ hehe plus they look super cute AND a higher in protein.

Heres how:
100g Chocolate of choice
1/4 Tsp coconut oil
200g Light soft cheese*
10g Low-Sugar chocolate hazelnut spread
20g Whey protein powder – choc flavour
4 Drops of hazelnut flavdrops
2 Drops of white choc flavdrops
+ toppings of choice

*The lightest option available is Philadelphia brand ‘lightest’ however I used generic supermarket branded soft cheese.

To make a vegan egg alternative, use vegan cheese spread (any brand will work) and the best protein powder I would recommend is choc soy protein, like this one.


Note: if you don’t have the flavdrops don’t worry it won’t change the texture of this recipe just the taste. You can add more hazelnut spread for authentic ‘bueno’ taste or you can just add any essence/ flavouring drops to sweeten.


Method:
Melt chocolate with the tiny bit of coconut oil – I do this in microwave but if you don’t have a microwave place chocolate and coconut oil in a glass bowl over a saucepan with boiling water. Some chocolate brands won’t require using coconut oil, but others might be thicker and need a bit of oil for it to spread easier.

Using an easter silicone mold, spread a layer of chocolate into each cavity and freeze a couple of minutes until solidified.

In a bowl, mix together remaining ingredients and whisk until well combined. Pour into your chocolate egg shells (still in mold) and refrigerate 15-20minutes.


Lastly, top with whatever you like – I used Malt-ish crumbles, strawberries and a cheeky white choko bon. Like having an easter egg and delicious dessert rolled into one, with the added bonus of each egg coming to approx 260 cals (inc toppings).


Hope you enjoyed this recipe and don’t forget to follow this blog to receive updates directly to your inbox or follow me on Instagram for all things foodie 😊

Get discounts on IHerb with my code (multiple use) : JCB887

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


For 20% off Bulkpowders use code: MUSCLEBAKERY20
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.

Vegan Banana Bread Pt.2

We mentioned not long ago that Banana Bread is possibly one of the most re-created recipes amongst the foodie realms… it is after all, where all over-ripened bananas are laid to rest. RIP spotty bananas. We created not one, but TWO awesome banana bread recipes back then, check that blogpost out here.


Now, months later and with some overly spotty bananas in hand, we decided to make some more. Except this time with a recipe upgrade:



VEGAN BANANA BREAD


Author: The Muscle Bakery.

Banana bread made with sparkling water?!! YUP!! We wondered if the recipe would work with sparkling water as we originally tried it with Coke Zero and it worked perfectly. Our curious selves had to try it out, and we are SO glad we did!

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**
    1 Scoop Vanilla Soy Protein
    2 Mashed Bananas
    1 Tsp Vanilla Extract
    1 Tbsp Agave Nectar (add more if you prefer a little sweeter)
    400ml Sparkling Water
    1 Tbsp Cinnamon (optional)
    1 Tsp Baking Powder
    1 Tsp Baking Soda
    1 Tsp Cider Vinegar
    Handful Dairy-Free Choc Chips (optional)
  • 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 of 16): 121 Cals | 1.9F | 20.4C | 6.3P

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


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

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!


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!


Hello Halloween. 

Did you know that most experts trace trick-or-treating back to the European practice of “mumming,” or “guysing,” in which costume-wearing participants would go door-to-door performing choreographed dances, songs and plays in exchange for treats! (Yes, that’s right… dancing.)

Although it is unknown precisely where and when the phrase “trick or treat” was coined, the custom had been firmly established in American popular culture by 1951, when trick-or-treating was depicted in the Peanuts comic strip. In 1952, Disney produced a cartoon called “Trick or Treat” featuring Donald Duck and his nephews Huey, Dewey and Louie.


One thing is for certain, each year the popularity for this celebration increases with everyone wanting to join in on the pumpkin carving, fancy dress wearing and treat making.

We decided to jump on the bandwagon (but only for the treat making) and made these delicious Spiced ‘Franky’ Muffins.

SPICED 'FRANKY' MUFFINS


Author: The Muscle Bakery. Spiced muffins topped with Pumpkin Spiced flavour PB and decorated with an easy ‘spooky’ face.

Ingredients

3 Cups Carrot or Pumpkin Puree

3/4 Cup Coconut Flour

1/2 Tsp Baking Soda

1 Tbsp Agave Nectar

2 Scoops Apple & Custard Whey (can use any whey you prefer)

5 Egg Whites

1/4 Cup Sweetener (optional)

1 Tsp Cider Vinegar Topping: 2 Tbsp Water

2 Scoop Vitafiber

60g Peanut Butter Co Pumpkin Spice Decoration: Dark Choc Chunks

Sukrin Icing

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 muffin tray with muffin cases and pour batter into each, should be enough for 12.
  4. Bake for 30-40mins (until soft and springy to touch and golden on edges).
  5. Leave to cool completely.
  6. To make PB frosting mix water and vitafiber and whisk vigorously, microwave for 30 seconds or heat in pan till vitafiebr dissolves. Then spread over your cooled muffins and store in fridge for an hour so it can set.
  7. You can decorate as you please, we used dark choc chunks and Sukrin i ing made as per instructions on packaging.

Nutritional Info (per slice):138 Cals | 4.5F | 17.7C | 7.7P

Free from Gluten & Wheat.


We also dug out our favourite Halloween themed recipes from previous years (including one that never got published), have a scroll:


PROTEIN WORMS

proteinworms

Using beef gelatine, straws and a hella lot of patience… make these disgusting looking high protein worms! Recipe here.


SPIDER MATCHA CAKE

haloween-matcha-cake-1

Spooky green cake made with Matcha and using walnuts to simulate worms and a ‘cream’ topping painted with a spider web. All the Halloween things, under one frightful recipe. Click here for it.


BLOODY FINGERS (VEGAN)

bloodyveganfingers

This recipe was made for Bulkpowders but never published! So, we thought we’d dig it out just for you guys. Easy, no baking, made Vegan and no that isn’t real blood just a bit of Vegan friendly red dye! Recipe below.

BLOODY FINGERS (VEGAN) 


Author: The Muscle Bakery. No bake fingers, kinda like Nakd bar’s but scarier.

Ingredients

5 Pre-soaked dates*

25g Walnuts

25g Chopped Hazelnuts

2 Tbsp Agave Nectar

1 Tbsp Unsweetened Cocoa Powder or Cacao

1 Tbsp Coconut Sugar

1 Tbsp Unsweetened Almond Milk

2 Tbsp Brown Rice Protein

2 Tbsp Ground Almonds

6 Blanched Almonds

Concentrated Vegan Red Food Colouring

Directions

  1. Add your pre-soaked dates, walnuts and hazelnuts to a bowl and start mushing them down with a utensil of your preference. The edge of a wooden rolling pin is perfect for this to really grind everything together.
  2. Start adding all the rest of the ingredients in the order they are listed, mixing with a spoon, leaving the ground almonds till last. Your mix should remain kind of sticky up until that point, the ground almonds will add the final touch to make them easier to roll. Roll them into finger shaped bars and place on a baking sheet.
  3. Dip your 6 almonds into the colouring so that the tips are smudged with red, press them onto your rolled up fingers and whack them in the fridge for a couple of hours.
  4. No doubt the trick or treaters will be pleased when they come knocking!

Nutritional Info (per slice):182Cals | 8.1F | 25.2C | 4.6P

Free from Gluten, Wheat, Dairy, Egg & Sugar (agave contains sugars)


HOPE YOU ENJOYED OUR HALLOWEEN THEMED RECIPES


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

For 10% discount on iHerb (on your first purchase) use code: JCB887


HAPPY (HALLOWEENY) BAKING!

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