Vegan Bodybuilding & Fitness

Here are couple:

Red rice:

1 onion
2-3 cloves garlic
1 carrot diced
frozen peas
frozen corn or a can of corn
handful of broccoli florets
tempeh (sliced and then halved)
1 can diced tomatoes
1/2 cup short grain brown rice
1 - 1 1/2 cup veggie broth
2-3 Table spoons of nutritional yeast
Sauté the onion and garlic in olive oil. When fragrant add the brown rice. Sauté for a couple minutes on low/ medium. Add carrots. Add veggie broth and water. You need about 2 cups of liquid to start. You can do half and half veggie broth and water or closer to 1 1/2 cups of broth and a 1/2 cup of water. The more broth the sweeter it turns out. Let simmer for a bit. Add the tomatoes and other veg except brocoli. Bring to a boil and then reduce to simmer. Add a tsp of onion powder if you have it and a table spoon of chili powder. Add tempeh. Keep the lid on and still occasionally until the liquid is absorbed and the rice cooks. You may need to add a bit more water towards the end to fully cook the rice. Add broc toward the end so it stays crunchy. Add nutritional yeast to taste and eat.

Best bean stew:

Bean stew is a quintessential vegan staple. Here is the basic recipe. I like making it with black or kidney beans but you can use any kind. You can also use the same recipe for lentils. I prefer dried beans but they take forever to cook. So you can use canned. If you are using dried beans, soak them for a few hours before cooking (or overnight), boil them for 5 minutes and then rinse them before starting. Lentils don't take long to cook and don’t need to be soaked or boiled first. Once your beans are prepped set them aside. You can use pretty much any vegetables. Below are my favorites. I tend to make a big vat on the weekend and eat for two days. But they also freeze well.

1 onion
1-2 cloves garlic
1 jalapeno (if you want them more spicy)
2 carrots rough chopped
1 bell pepper diced
1-2 zucchini
mushrooms
veggie broth
tsp to tablespoon of crushed red pepper
big tablespoon of chili powder
big teaspoon of cumin
1 bay leaf

Sauté onion and garlic in olive oil in your big pot. Add crushed red pepper. Add carrots and then other veg. Once they have simmered for a bit add the washed beans and veggie broth to cover. Add bay leaf. Add about another inch or so of water and bring to a boil. Reduce and simmer. Add chili powder and cumin. Continue to simmer stirring occasionally. Add more water as necessary until well reduced and thoroughly cooked. Black beans take the longest. But are well worth it. It you use dried beans it will be a couple of hours. Serve over steamed quinoa, brown rice, buckwheat or barely.

If you want a more of a chilly flavor you can add more spice and a can of diced tomatoes. If you want a sweeter flavor you can add peeled and diced sweet spud or butternut squash. I’ve also been adding broccoli lately to boost the green content (frozen broc florets work fine). When I use a white bean instead of black, kidney or pinto, I always add squash and skip the cumin. I also usually swap kale for broccoli.

It I do lentils instead of beans, I leave out the Mexican flavors (tomato, chili and cumin) and add a curry powder instead. Lentils only take about 30-45 minutes to cook.

I don't see a signature.