WFPB & Vegan Recipes: Salad, Sauce, Stew, Curry, Noodle, Smoothie, Sandwich/Burrito, Desert, Snacks

Salad

Israeli Passover salad

Sauce

Refried beans & onion chip dip

Avocado tomato & lime chip dip

Mango salsa

Teriyaki for noodles

Horstershire

Basalmic vinagre and olive oil bread dip

Hummace chip dip

 

Stew

 

Curry

chickpea potatoe coconut curry

 

Noodles

ramen salad without ramen, find substitute

 

Smoothies

Dallin Whitney’s Secret to Success Smoothie: (not vegan but could be with simple protein modification)

 

… my prized beverage for years and many of my clients. It is designed to be taken post-workout within that 1st hour after exercise. You can drink it anytime though, it’s great first thing in the morning too. It is designed so that it meets a 1:3 -1:4 ratio for protein to carbohydrate ratio. You should get about 15-25 grams of protein to 60-100 grams of carbohydrate post exercise. Water is most important though and is what the scale should be used for at the gym, so that you can monitor who much water you lost during exercise and what you need to drink to get back to the weight you were prior to that workout that day so that you are rehydrated.

Recipe

*12-16 ounces of milk (1%) depending on how thick or thin you’d like your smoothie. (chocolate milk if you worked out for more than 1 hour due to having more simple sugars needed due to depleting more glycogen from the glycolytic energy system)

*About 1 cup of frozen berries or mixed berries (dragon fruit, pineapple, blueberries, strawberries, etc.) This is where diversity comes in and you can have something slightly different every time. Also heavy antioxidant content in the berries will help fight off all the free radicals floating around in your body after exercise to prevent your body from going in to a state of acidosis causing muscle dystrophy or the muscles breaking down more than what is necessary.

*Up to ten leaves of spinach. You will hardly taste that it is in there but helps with B12 levels, iron, and circulatory system integrity to get the nutrients where they need to go.

*1 teaspoon of ginger for added flavor (optional), minor contributor to intestinal health

*1 teaspoon of cinnamon for added flavor (optional), minor contributor to heart health

*1-2 Tbsp of chia and/or flax seeds. The chia seeds have a larger amount of omega 3’s and will provide the body with healthy fats to transport fat soluble vitamins such as Vitamin A, D, E, and K. Also components of Chia seed are the antecedent to many anti-inflammatories in your body. Flax will have more Omega-6, which are also necessary and useful for transportation of nutrients post exercise.

Sandwich/Burrito

Subway all veggies sandwich on 12 Grain wheat bread with a hint of sauces to taste, like sweet onion & vinegar

Tomato wrap

Spinach wrap

 

Desert

Cashew banana vanilla ice cream

Dairy free chocolate (high percentage cacao dark)

Date based ‘caramel’ apple

Snacks

WFPB:

Lime water: ~ ½ lime squeezed into 1-gallon water

(NO fruit juices: too much added sugar, no fiber, less phytonutrients. Just buy whole fruits. You can squeeze your own juice, but eat all of the fruit you can (everything except some the peels).)

Apples

Bananas

Bag of Kale (sprinkle lime juice for a delightful treat)

Salted Sunflower Seeds (baked?) (in shell, makes it take longer to eat, gives your mouth something to do)

Air popcorn with yeast & flax seed (not flax seed oil)

Chew on a tree branch

Vegan:

Baked chips

Air fried potatoes

Gum

Jolly Ranchers (or other hard candy substitute)

Chew on a rubber cord

Popcorn with coconut oil

Apples dipped in peanut butter or almond butter or molasses or honey

 

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