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    Vegan Recipes

    Sweet Potato & Chickpea Slow Cooker Stew

    Sweet Potato & Chickpea Slow Cooker Stew

    Sweet Potatoes are one of the best foods any endurance athlete can eat.  They are an excellent source of vitamin A. They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. And don't forget the ever important CARBS! 

    This stew is great combining two power house foods!  Sweet Potatoes and Chickpeas!  Chickpeas are a great source of protein, fiber, iron and zinc.  

    Prep Time: 15 minutes

    Cook Time: 4 hours

    Total Time:  4 hours 15minutes

    Ingredients:

    • 1 medium yellow onion, chopped
    • 2 15 oz cans garbanzo beans, drained
    • 1 pound sweet potatoes, peeled and chopped
    • 4-8 cups vegetable broth (enough to cover in slow cooker)
    • 1 tablespoon garlic, minced
    • 1/2 teaspoon sea salt or kosher salt
    • 1/4 teaspoon black pepper
    • 1 teaspoon grated fresh or ground ginger
    • 1 1/2 teaspoon ground cumin
    • 1 teaspoon ground coriander
    • 1/4 teaspoon ground cinnamon
    • 4 cups fresh baby spinach

    Instructions:

    1. Chop and prepare ingredients
    2. Add all the ingredients to slow cooker except spinach
    3. Cook on low for 6-7 hours or high for 3-4 hours
    4. Add in the spinach, stir and cook for another 15 minutes

     

     

    5 Day Quick & Easy Vegan Dinner Planner

    5 Day Quick & Easy Vegan Dinner Planner

    There is a huge misconception that you cannot be vegan while being an elite athlete. But the reality is that athletes can not only maintain the same level of athletic performance while being vegan, but could produce even better performances. Many athletes from around the world have spoken about how adding more plant-based meals to their diet helped them with longevity in their sporting careers.

    And it is a bonus that vegan meals are so delicious! Here is a five-day vegan dinner plan that should get your mouth watering:

    Monday:

    Healthy Vegan Chili –

    If you are craving a comfort meal, this vegan chili will hit all the right spots. Start by preheating your oven to 400 degrees F, peel a small butternut squash and cube it into about one-inch pieces.

    Take the butternut squash, toss it on the baking sheet and bake it for 20 minutes. While that is happening, use a large pot on medium heat and add a large onion, a few cloves of garlic and a few tablespoons of chili powder. After five minutes, add a couple of green and red peppers and cook for another five minutes. Then add a 24-ounce jar of crushed tomatoes and took for a further ten minutes.

    Now you can add the butternut squash, along with a can of black beans and a can of kidney beans. Add some chipotle powder and sea salt to taste and let the mixture cook for another five to ten minutes.

    Tuesday:

    Chickpea Salad Sandwich –

    For nights when you just want something quick and easy, this chickpea salad sandwich is the perfect option. Start with a 15-ounce can of chickpeas, mash them up so there are no wholes remaining and add the rest of the ingredients (three chopped celery stalks, two tablespoons of dill pickle relish, two teaspoons of seaweed flakes, onion powder, black pepper and two tablespoons of vegan mayo).

    When everything is mixed together, simply serve it on top of your choice of bread or a green salad.

    Wednesday:

    Spiced Indian Tempeh with Vegetables and Quinoa –

    Preheat your skillet on medium heat, use some coconut oil to get the pan greasy, and add 3.5 ounces of tempeh. Stir fry it until the tempeh is golden brown, and then add your choice of vegetables and spices. If you want the recipe to be even more delicious and filling, you can add some of your favorite salsa and a can of cooked beans. Then add a half cup of cooked quinoa, and you are ready to eat!

    Thursday:

    Green Pizza –

    You always have the option to make your own dough, but store-bought pizza crust will be great too. Preheat your oven to 450 degrees F and coat some cooking spray on a large baking sheet.

    When your dough is rolled out, spread pesto on it for a saucy and delicious base. Then you can add your choice of vegetables to the pizza. If you want some protein in your meal, tofu is a terrific topping option.

    Friday:

    Tofu and Spinach Scramble –

    Take a 14-ounce package of firm tofu, drain it and cut them into half-inch cubes. Now combine your tofu with turmeric, a half teaspoon of black better and a quarter teaspoon of salt.

    Heat a pan on medium-heat with your choice of oil, add three thinly sliced scallions to the pan and cook them for about a minute. When they are soft, add the tofu mix and cook it for about five minutes. Your tofu will resemble scrambled eggs by now!

    You are ready to add a few handfuls of spinach, a teaspoon of fresh lemon juice and some salt. Stir until the spinach is visibly wilted, and then toss in a cup of grape tomatoes. When the tomatoes are heated through, you can take the pan off the heat.

    Kick up the Protein (48 grams) and Nutrition of your Pasta dish! Really, 48 grams!

    Kick up the Protein (48 grams) and Nutrition of your Pasta dish! Really, 48 grams!

    Pasta is an easy go to meal for any Vegan diet.  It is especially a great meal to load up on energy producing carbohydrates the day before a big training session or race or as a recovery meal after.  Pasta sauce is filled with key nutrients and cooking activates the antioxidants in tomatoes.  It also provides 2 grams of protein and 16 grams of carbs per 1/2 cup.  Add in your Pasta and you get an additional 8 grams of protein and 39 grams of carbs per 2 ounces.  That gives you a meal that consists of 10 grams of protein and 55 grams of carbs.  Sounds good right?  What if you could add an additional 13 to 38 grams of protein and 14 to 27 additional grams of carbs?  Wow!  That is a power packed meal!  It's easy too.  Only takes 3 additional nutrient rich ingredients and 1 optional key ingredient.  All you need to do is add Zucchini, Red Bell Pepper and Hemp Seed!  That will kick up the flavor, nutrition and give you a meal with at least 23 grams of protein and 74 grams of carbs.  What about this key optional ingredient that will boost the carb and protein count even more?  Yes!  Add in a grain meatless sausage such as Field Roast and boost your meal to a whopping 48 grams of protein and 87 grams of carbs!  And they say endurance athlete vegans can't get enough protein!  

     

    Kicked up Pasta with extra Protein and Carbs

    Prep Time: 3 minutes

    Cook Time: 12 minutes

    Total Time:   15minutes

    Ingredients:

    • 2 oz Whole Grain Pasta
    • 1/2 cup your favorite Pasta Sauce
    • 1 medium Zucchini chopped 
    • 1 Bell Pepper diced
    • 3 Tbsp Hemp Seed
    • 1 Field Roast Italian Grain Sausage chopped (optional)
    • 1 Tbsp coconut or grapeseed oil 
    • Additional salt and pepper to taste if desired

    Instructions:

    1. Heat water to cook pasta
    2. Prepare zucchini and bell pepper
    3. Add Pasta to boiling water cook per package (varies) approximately 6-9 minutes
    4. Add zucchini and bell pepper to a heated pot, stir frequently, cook for 6 minutes
    5. Add grain sausage and heat for additional minute (optional)
    6. Add Hemp Seed, Pasta Sauce and additional salt and pepper if desired.  Turn down heat and let simmer to warm approximately 2-3 minutes
    7. Drain pasta
    8. Serve pasta sauce on top of pasta
    9. Serve with bread with vegan butter or olive oil

     

     

     

    Protein Packed Rice & Beans

    Protein Packed Rice & Beans

    What does every athlete need in a meal...Protein and Carbs!  Well we got an easy recipe packed with both.  Can't go wrong with this recipe.

     

    Rice & Beans 

    Prep Time: 10 minutes

    Cook Time: 40 minutes

    Total Time:  50 minutes

    Ingredients for Rice:

    • 2 Tablespoon oil of your choice (coconut, grapeseed, safflower, etc)
    • 1 cup Brown Rice
    • 1 diced White Onion
    • 2 cups Vegetable Broth

    Ingredients for Beans:

    • 1 Tablespoon oil of your choice (coconut, grapeseed, safflower, etc)
    • 1 diced White Onion
    • 3 minced Garlic Cloves
    • 1 Tablespoon dried Oregano
    • 6 chopped Roma Tomatoes
    • 1 cup Vegetable Broth
    • 1 rinsed & drained 15oz can Kidney Beans
    • 1 rinsed & drained 15oz can Black Beans
    • 1/2 bunch minced Cilantro
    • 2 Tablespoon Hemp Seed (Optional - great to boost protein, magnesium & zinc)
    • 1 teaspoon Salt (additional to taste)
    • 1 teaspoon Ground Black Pepper (additional to taste)
    • 1 bunch chopped Scallions (green part only)
    • 1 firm Avacado
    • Corn and/or Flour Tortillas for serving

    Instructions to make rice:

    1. Prepare ingredients as indicated (for both rice and beans)
    2. Heat saute pan, add oil, add rice and stir for about 3 minutes
    3. Add onions and cook, stirring for additional 3 minutes
    4. Add broth and reduce heat to low.  Cover and simmer until broth is absorbed and rice is fully cooked.  About 25 minutes.
    5. Start on beans

    Instructions to make beans:

              

    1. Heat 3 quart sauce pan, add oil.
    2. Add onions and cook for about 6 minutes
    3. Add garlic and oregano and cook for 1 minute
    4. Reduce heat to medium and add tomatoes, broth, beans, cilantro, & hemp seed
    5. Simmer beans until liquid is reduced by half about 30 minutes
    6. Add salt, pepper, and scallions.  Mix and remove from heat.
    7. Combine rice into bean mixture.
    8. Top with avocado wedges
    9. Serve with warm tortillas for scooping.  

    Easy Vegan Split Pea Soup

    Easy Vegan Split Pea Soup

    This is always a great time of year to make soup, but this soup is great year round because it's packed with nutrition!  It's great for the endurance athlete because Split Pea Soup is packed with Potassium, Carbohydrates, Fiber and Protein for fast recovery and energy.  I also like the fact that it has some great vitamin and minerals such as Iron, Calcium, Magnesium and the all vital Vitamin B-6.  Remember B-6 helps the body to maintain a healthy nervous system, to make hemoglobin that carries oxygen in red blood cells throughout the body, to provide energy from the food that we eat, to balance blood sugar levels, to act as a natural pain treatmentto boost mood, and also to create antibodies that our immune system uses to protect us.  This is an easy recipe anyone can do.  Just chop up ingredients, toss in a slow cooker and enjoy when you get home from work or training session.  It really is simple and taste great! If you want some left overs for a few days or have a large family, just double all the ingredients.  Freezes well too.  

     

    Split Pea Soup - Slow Cooker

    Prep Time: 10 minutes

    Cook Time: 6-8 hours 

    Total Time: 6 hours, 10 minutes

    Ingredients:

    • 1 16oz bag Dried Split Peas
    • 1 diced Yellow Onion
    • 3 diced Carrots
    • 3 diced Celery Stalks
    • 2 Tablespoon Hemp Seed (Optional) Great to boost Protein, Magnesium and Zinc
    • 1 teaspoon Salt, plus add more to taste
    • 1 teaspoon Ground Black Pepper
    • 1 dried Bay Leaf (remove prior to serving)
    • 1/2 cup chopped Fresh Parsley
    • 4 sprigs Fresh Thyme (leave sprigs intact and remove before serving)
    • 7 cups Vegetable Broth

    Instructions:

    1. Dice vegetables and place in slow cooker. Rinse dried peas several times and drain. Place peas in slow cooker along with the rest of the ingredients.  
    2. Stir to combine ingredients.  Cover and cook for 6-8 hours on low. 
    3. Remove bay leaf and thyme stems.  Stir and add water to thin if needed.  Season to taste with more salt and/or pepper.
    4. Serve and enjoy!