Coach Kozak and I like to go vegan a few meals out of the week. Not for any particular reason other than it makes us feel better about going animal protein free. One morning while working and watching Bloomberg, we watched an interview with the CEO of Beyond Meat, Ethan Brown. I immediately visited their website and particularly enjoyed their mission statement which states they “aim to improve human health, positively impacting climate change, conserving natural resources and respecting animal welfare.”

Beyond Meat currently offers chicken-free chicken strips and beefy crumbles. Their chicken-free strips come pre-seasoned in lightly seasoned strips, grilled strips, and southwest strips. Beefy crumbles are offered in regular flavor and feisty crumbles that adds more of a spicy kick. I love the product because one serving (6 strips/3oz) of the chicken-free strips offers of 120 calories and 20g of protein! In addition, they’re low carb. The beefy crumbles, for 1/2 cup serving you get 90 calories and 10g of protein and in all honesty, this product tastes like the real thing! The source of protein comes from non-GMO soy protein and pea protein isolate. The beef and chicken flavor comes from a unique blend of spices making you believe that you’re actually eating the real thing. We love Beyond Meat in this household but have had a hard time finding the beefy crumbles anywhere! Most beef substitutes are full of gluten and GMO soy, so I’m holding out hope I’ll get my hands on some soon.

Since by red meat loving brother has been staying with us, I’ve been doing my best to introduce him to whole foods and slowly showing him a vegan/vegetarian diet. For lunch yesterday I decided to take my chicken-free strips and make him a chicken salad. He was skeptical but open to it.

So I took the “meat” and heated it up according the to package recommendations; in the skillet.

While that worked up I chopped 2 stalks of celery, finely chopped 3/4 cup of baby carrots in the food processor along with 1/2 a small onion, and chopped up some fresh parsley. Once the chicken was heated, I placed the chicken in the food processor to get it to the shredded chicken consistency.

Once pulsed for about 8-10 seconds, I added it to the vegetable bowl and blended it all together.

Since the strips are already seasoned, I only added  little bit of pepper and cayenne for a little extra spice. Add in 2 tablespoons of Greek yogurt or vegan mayo and voila! Easy chicken-free chicken salad!

I’m happy to report my bro devoured his open faced sandwich and then asked for  a little more of the chicken salad by itself! I think that was a slam dunk for me. 🙂

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Quinoa Tabouli Recipe Ingredients:
1 cup quinoa
2 cups low sodium broth or water
1 large cucumber diced
3/4 cup cherry tomatoes halved
1/2 cup parsley
4 tbsp chopped fresh mint
1/4 cup chopped scallions or onion
1 clove of garlic minced
Juice of 1 large lemon
4 tbsp extra virgin olive oil
Salt & pepper to taste

Quinoa Recipe Directions:
1. Bring 2 cups of water to a rapid boil in a saucepan and stir in quinoa. Let boil for a minute and lower heat to low, cover, and simmer until broth is absorbed. Fluff quinoa with fork & let cool.
2. Once quinoa is cooled, in a bowl add cucumber, parsley, mint, tomatoes, onion and toss until well combined.
3. In a separate bowl, add the minced garlic, lemon juice, olive oil, salt & pepper and whisk well.
4. Toss the dressing into the quinoa salad until completely mixed.
5. Best served chilled or at room temperature. Overnight is best to allow all the flavors to marry together and enjoy!

The nutrition information is for 1 serving. This recipe makes 6 servings.
Calories 205.6
Total Fat 11.1 g
Total Carbohydrate 22.8 g
Dietary Fiber 2.8 g
Sugars 1.5 g
Protein 4.7 g

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It’s Meatless Monday Folks and I really try my hardest to stick with the theme. Today I went completely vegan. Here is a pictorial view of my Monday eats and vegan recipes:

• Breakfast:

I was in my typical Monday rush and didn’t take a pic of all the ingredients in my smoothie but here’s what I did:

1 1/2 cup almond milk

1 1/2 scoop of my Sunwarrior protein powder

1/2 of a frozen banana

1 tbsp flax

2 tbsp of PB2

1 tbsp of cocao powder

1 handful of spinach

Blend and GO!

• My mid-morning snack was a protein shake (with water) and 1/2 of a Kind Bar.
• Lunch – No veggie items were on hand at home so I got takeout from a vegetarian restaurant close by. Feast your eyes on quinoa tabouli, black beans, sesame kale, and a falafel with vegan chipotle mayo.

• Mid-afternoon snack was a yet another protein shake with water and the other half of my kind bar. I take protein powder in a sandwich bag and divide it out in a shaker bottle.
• Dinner – I made ground tempeh stuffed portobello mushroom caps after a quick grocery run

4 oz of tempeh (I used a cheese grater to grind the tempeh)

1/4 tsp garlic salt

1/4 tsp cumin

1/4 ground thyme

2-3 dashes of cayenne pepper for heat (if desired)

1/2 of a small avocado diced

4-5 organic cherry tomatoes sliced

2 tbsp organic fresh cilantro chopped

juice of half a lime or lemon

2 medium sized organic portobello mushroom caps (washed & stems removed)

In a skillet on medium heat add a few drizzles of extra virgin olive oil and let heat. Add the ground tempeh and spices stirring frequently for about 3-4 minutes. While that cooks, in a separate bowl add avocado, tomatoes, cilantro, and lemon juice, stir and set aside. Once tempeh is done cooking let cool and add to the avocado mixture.

In the same skillet, brush a little extra virgin olive oil on each side of the mushroom and add to a medium heat. Let cook for 3-4 minutes on each side or until they begin to darken.  Plate your mushrooms with the top of the cap facing down and place ground tempeh into the cap and ENJOY! I paired mine with sliced cucumbers and carrots.

Have a great Tuesday y’all! 🙂

The post My Vegan Monday Eats – Clean Eating with Claudia – Vegan Recipes appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Vegan Recipe Ingredients:
1 8oz package of Tempeh
2 cups of organic kale
2 cups of organic spinach
½ cup of vegetable broth
1tsp of red pepper flakes or to taste
3 tbsp of extra virgin olive oil
Salt

For the tempeh marinade:
Juice of half a lemon
1 chopped clove of garlic
1 tbsp of tamari sauce
1 tbsp of extra virgin olive oil

For the spice rub, 1 tsp of the following:
Garlic powder
Dried oregano
Ground thyme
Ground cumin
½ tsp of paprika
¼ tsp of cayenne
¼ tsp of ground pepper

Tempeh Recipe Directions:
Remove whole tempeh patty from packaging and place in a sandwich bag or dish that you wish to marinate the patty in. Add to the dish or the bag the juice of half of a lemon, the chopped garlic, tamari sauce and extra virgin olive oil. Mix and coat the tempeh completely with the marinade. Refrigerate the tempeh for 20 minutes or up to overnight for best results.

To create the spice rub, in a bowl, combine all the spices and mix well. Remove your marinated tempeh from the refrigerator and add half of your spice rub to one side of the tempeh and massage into the patty. Flip your tempeh and add the rest of the spice rub and continue to massage in the spices. Once you have your tempeh covered with the spice rub, place the tempeh into a pan with 2 tbsp of olive oil that has been heating on a medium heat. Proceed to pan fry the tempeh on each side for 3-5 minutes, adding an additional tablespoon of olive oil if need be.

Steamed spinach and kale recipe:
Add ½ cup of vegetable broth to a saucepan or pan and place on a medium high heat. Once the broth begins to lightly boil, add the kale and spinach to the broth along with a pinch or two of salt and the red pepper flakes, stir and cover. Stir the kale and spinach frequently as this is a fast process, 4-5 minutes!

Once the kale and spinach turn a deep green and the majority of the broth has evaporated, remove the veggies from the heat and add any additional red pepper flakes or salt as desired. Plate your blackened, fried tempeh with spicy steamed greens to create a tempeh salad and ENJOY!

Nutritional information is for 1 serving. The recipe makes 2 servings.
Calories 265.1
Total Fat 12.8 g
Saturated Fat 2.6 g
Polyunsaturated Fat 4.6 g
Monounsaturated Fat 3.4 g
Total Carbohydrate 19.8 g
Dietary Fiber 3.3 g
Sugars 2.3 g
Protein 24.3 g

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