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Rorie Jordan

3 Protein-Rich Recipes to Help You Make Gains

By | Recipes

Many believe that a plant-based eater can never achieve a muscular body without eating any meat. At Nafsika Inc, we’re here to clear this cloud of misconception for all those aspiring gym enthusiasts. The truth is a plant-based vegan lifestyle will not hinder your goal of getting that fit and sexy body. In fact, it will help you get there faster!

Aside from weight training, making good food choices are what you should really be focusing on in order to get the gains you desire.

Protein-rich foods will guarantee that your body will appropriately build up after each work out. For those of you looking for tips to look great when flexing those muscles, we recommend you try these protein powered plant-based recipes below.

1.      Green Protein Smoothie

You should kick start each day with an energy-packed smoothie like this one. In addition to the high amounts of protein it consists of, it’s also high in several nutrients, electrolytes, and fiber to set the pace of your day right.


1 cup coconut milk (almond milk works great too)

2 cups of baby spinach

1 banana

2 tablespoons of almond butter (or any other nut-based margarine)

1/4 cup of oats

1 teaspoon of chia seeds

1 cup of ice

1 teaspoon of hemp seeds (optional)


Toss everything except for the ice blocks into a blender and blend everything really well. Include a small amount of water if necessary, to support the mixing. Ensure there is no huge chunk in the mixture.

Include the ice and mix for an additional 30 seconds, until the smoothie is creamy and cool. Savor this delectable smoothie while relaxing on the patio, soaking in some sunshine.

2.      Chickpea Frittatas

Chickpeas are amazing. They taste incredible and are high in fiber and protein, and will help you increase your gains big time. These little chickpea frittatas are incredible as a morning meal or as a post-workout snack. They can also last a few days, so you can bake them by the batch and save time especially when you’re low on energy coming back from the gym.


3 cups diced vegetables of your choice

1/2 cup thinly sliced scallions

2 cups chickpea flour

2 1/2 cups water

2 tablespoons extra virgin olive oil

1/4 cup nutritional yeast

1 teaspoon salt

1/2 teaspoon white pepper


Preheat your stove to 400F and grease your muffin tray with a little olive oil prior.

Measure out the chickpea flour, salt, pepper, baking powder, yeast, and put them all into a bowl. Mix these dry ingredients around before including the 2 1/2 cups of water, whisk to get them combined well.

Chop up your favorite veggies (we love broccoli, spinach, and peas), and afterward cook them in olive oil over medium-high flame in a non-stick skillet. You’ll need them to be tender and malleable, which takes around 5-7 minutes.

Toward the end, add the scallions and cook them with the vegetables for an additional 2 minutes. Add salt and pepper as you like it.

Add the cooked vegetables to your chickpea flour mixture and whisk well.

Fill the already greased muffin tray, with a heaped 1/4 cup proportion of the batter in each muffin cup.

Put them in the preheated oven for around 30 to 35 minutes. They’ll get a decent brilliant brownish colored on top, and when you put a toothpick through the middle, it should come out clean.

Eat them warm or cooled. Store them in the fridge afterward.

3.      Super-Power Protein Bowl

It’s so important to have a power-packed dinner with any diet plan, especially during the earlier part of the day. And definitely if you’re looking to make solid muscle gains at the gym. With this recipe, you’ll be sure to stay full for quite a while, as it’s packed with fiber and protein, helping you get through any exercise routine. The cool thing with this recipe is that you can get creative and mix it up with different ingredients each time.


¼ pack Nafsika’s Garden vegan cheese (your choice of flavor, we recommend Feta style)

3 teaspoons extra virgin olive oil

1 teaspoon dried oregano

2 teaspoons cumin

1 teaspoon minced garlic

1/2 teaspoon turmeric

1/2 teaspoon pink salt

1/4 teaspoon white pepper

15 ounces black beans

1/2 teaspoon paprika

1 sliced avocado

3/4 cup chopped cherry tomatoes

3 or 4 tablespoons salsa

Bunch of cut scallions

A lime wedge


Today, you can find an abundance of vegan cheeses at your local grocer. Nafsika’s Garden not only tastes like cheese (in a good way), but it’s also free from all major allergens such as dairy, gluten, soy or peas, and nuts. It’s also free of cholesterol, palm oil and GMO. It’s coconut oil based and conveniently comes in 200g packs of slices, blocks, and shreds. Nafsika’s Garden will make you not miss cheese, which tends to be high in fats and cholesterol by the way. (Just sayin’!) With so many vegan brands popping up these days, there is really no reason not to try them. Visit our recipe page to discover all the flavors and learn more. Your tummy will thank you.

Baked Feta Pasta

By | Recipes

By: @vegan_daze

Cook Time: 15 minutes

Here’s a rendition of the famous “Tik Tok” Baked Feta Pasta recipe

that went viral recently. Try it with my vegan feta!


  • 1 Nafsika’s Garden Feta Style Cheese
  • 4 cups cherry tomatoes
  • 1/4 cup olive oil
  • 1 Garlic head
  • Fresh basil, to taste
  • Cooked pasta of your choice


  • Preheat oven to 400F
  • Drain & place the feta in a baking dish.
  • Add the cherry tomatoes around it and drizzle with the olive oil
  • Toss the tomatoes in the olive oil until coated
  • Cut the garlic in half and place in each corner of the dish
  • Place the dish in the oven and cook for about 10 minutes
  • Turn the oven to broil until tomatoes start to brown
  • Take the dish out and remove the garlic head
  • Squeeze the garlic from the head in the dish (you can use only half & keep the remaining for another recipe if you prefer)
  • Mix everything together until you obtain a creamy sauce
  • Add your pasta and mix again
  • Finish with fresh basil and salt & pepper to taste
  • Enjoy!

2-Ingredient Spinach Dip

By | Recipes


  • Sauté frozen spinach in olive oil for 5 minutes, then stir in a tub of our Cream Cheese with Garlic and Herbs and lower heat to cook for 15-20 minutes more.⁠

    Serve with nachos or enjoy alone!

New Product Announcement/ Important Allergy Info

By | Health

We are excited to announce the recent launch of 2 new products, Mature Cheddar Style and White Cheddar Style!

As the label states, these 2 product DO contain peas so if you have a pea allergy, please be aware. (None of our other products contain peas of any kind.) These new products are also still free from dairy, gluten, soy, nuts, lentils, legumes and any raw ingredients from the allium family (onions, garlic, shallots, chives, leek, green onions, etc.). 

We hope you enjoy these new variations of Cheddar and let us know what you think!

Mature Cheddar Style / Style Cheddar Fort


White Cheddar Style / Style Cheddar Blanc

Nous sommes heureux d’annoncer le lancement récent de deux nouveaux produits, le cheddar à maturité et le cheddar blanc !

Comme l’indique l’étiquette, ces deux produits contiennent des pois. Si vous êtes allergique aux pois, veuillez en tenir compte. (Aucun de nos autres produits ne contient de pois d’aucune sorte.) Ils sont également toujours exempts de produits laitiers, de gluten, de soja, de noix, de lentilles, de légumineuses ou de toute matière première de la famille des alliums (oignons, ail, échalotes, ciboulette, poireaux, oignons verts, etc.)

Nous espérons que vous apprécierez ces nouvelles variations de cheddar et faites-nous part de vos commentaires !

Plant-Based by Nafsika

By | Top Stories

If You Plant It, It Will Grow!

Isn’t plant-based just delicious? Plant-Based by Nafsika is the world’s first vegan lifestyle series on mainstream television (A&E)

Watch episodes of Plant-Based by Nafsika right here and find out what a plant-based lifestyle really looks like.

Nafsika’s Garden

By | Top Stories

There’s a New Cheese in Town and it’s called, Nafsika’s Garden! Not only will we introduce you to all our flavors but countless delicious recipes too! Learn more here.

Welcome to the Garden.

Technology Saving the Environment and Helping us Eat Cleaner

By | Health

Technology has done a lot for us.

From changing the way we see the world to how we interact with it, the possibilities that it has brought to us are almost endless. Add to that the obvious fact that it doesn’t seem to be slowing down in bringing extra wow factors to us, and we are in

for a run. At a time when protecting the environment has become of core importance, tech has also stepped in to make something happen. In the same breath, it has cleaned up how we eat too.

Just how does it do that, though?


1. Blockchain Technology

One of the biggest agricultural industries in the world is the fishing sector.

This is underlined in the wide availability of fish, the abundance of water bodies and

of course, those who depend on fish for their dietary needs.

All that, and we have not even mentioned industries that depend on fish by-products

(oil, scales, etc.) to manufacture their own products.

That said, illegal fishing is as dangerous to the economy as it is to the environment.

A large percentage of the garbage in the Pacific Ocean stems from fishing gear –

and a larger percentage of those will come from illegal fishing practices.

Blockchain can be used to determine if fishing boats return the port with the same amount of fishing gear they left with.

More than just nets, spears and rods, smart contracts on blockchain networks will also help determine generally agreeable quotas for certain fishes, implement profit- regulation plans and stamp out mis-labeling, among others.

2. Internet of Things

Usually abbreviated as IoT, Internet of Things has found wide applications in fighting

deforestation, protecting the bees and killing the activities of poachers.

Deforestation alone accounts for more than 15% of all carbon emissions in the world. That is an awful lot, spurring certain teams to come up with IoT-enabled options to nip such problems in the bud.

Among these, one of the most laudable is in the form of sensors being connected to forest trees, enabling real-time determination of poaching and illegal felling of trees. Having been trained to listen for certain sounds (such as chainsaw operations) even

from a very great distance, illegal tree poachers can be caught and stopped dead in their tracks before they cause any serious damage to the environment.

The same is done to stop animal poaching. With sensors trained to sniff out unique sounds made by guns, traps, and vehicles in conservation areas, illegal animal poaching can be controlled.

Not to forget the bees, science has long established that they are an important yardstick to measuring the health of the environment. Besides the obvious honey that they provide, they are also responsible for a large degree of pollination, without

which most of our foods might not even do well on farms.

A research team from Australia went through the process of tagging thousands of bees with sensors which will help monitor their condition within the hives. That way, the hive health can be determined, and issues facing bees can be effectively tackled.

Once solutions work on a smaller front, they can be scaled up for other bee colonies.

A serious concern with IoT devices, however, is how they can be easily hacked and manipulated. This will not be possible if these devices are thoroughly protected, all the way to the network connection they are on – all of which can be done by encrypting your Wi-Fi connection with a VPN.

Only then can they be trusted to provide the kind of protection they have been designed for.

3. Vegan Meat

One of the biggest challenges to keeping wildlife and animals preserved so that we don’t upset the ecosystem more than it has already been is staying off eating meat. As of the year 2018, the world was on track to produce 335 million tonnes of meat

alone for that year. This shows that meat consumption is on the high, and we cannot just ask people to switch all of a sudden.

The key to that, though, is vegan meat.

Although it sounds like a paradox, this is the kind of meat that has been made from entirely plant sources. Don’t fret, though: even top meat enthusiasts have been fooled by this meat. Thus, there is a high chance you would not even know it if you

were served that next time you were at a restaurant.

Done right, as it currently is, vegan meat will put an end to aggressive animal breeding just for consumption purposes. Likewise, it helps to focus agriculture on the people more than developing crop fields for animal consumption too.


Of course, technology is not resting on these oars. With the promise of even more innovations coming to improve the environment and how we eat, the environment can breathe easy again.

Can Your Body Go Through Withdrawals When Switching to PB Overnight?

By | Health

Switching to a plant-based diet is one of the best health choices you can make. Eating more plants instead of animals is a great way to enhance your longevity, balance your hormones and mood, and reduce the risks of chronic diseases. But it is always all roses at the beginning?

Voir la version française ci-dessous

The internet is flooded with stories of people who transitioned to a plant-based diet and felt great. They experienced increased levels of energy, less stress, improved sleep, a sharper brain, improved sex drive, fewer stomach troubles, and more.

But an essential concept to keep in mind here is that even the best choices of health come with some challenges. When someone changes their diet, they experience the symptoms of that change. Some may feel amazing and want to spend the rest of their life like this, while others may have rough days, particularly in the beginning.

Some people’s bodies actually go through withdrawals and detox symptoms such as irritability, fatigue, headaches, body pain, skin issues, etc. Some may also face mental and emotional challenges, like feeling crappy for the first few days since their body goes through withdrawals due to a change in food habits after so many years of eating a certain way.

If you’re experiencing some of these symptoms, don’t worry because it’s all normal. Some of you might have feelings of sadness as you give up old traditions of eating your favourite meals with eggs, dairy or meat.

Withdrawal is an actual issue most people go through. These symptoms and bodily changes can continue for a week, a month or even a little longer. With the transition and acceptance of a new diet, the body undergoes the process of cleaning itself from old hormones, toxins, bacteria, pesticides, mercury, and other harmful things contained in animal-based foods.

Dealing with bodily changes

As you adopt a plant-based diet, your digestive system, kidneys, lymph system, and liver get onto a major cleaning drive. Have an understanding of this because all the harmful animal protein from the cells is being swept out without you consuming any more of those foods. You may feel more tired than usual, have longer bathroom time, and frequent headaches. The entire phase can be extremely exhausting especially if your previous diet was highly toxic. So, this is actually a good way to see just how toxic your diet was before. Be patient though as these are signs that your body is cleansing itself and you need to give it a little time to repair, so to speak.

Also, make sure you’re eating a clean diet. Remember to avoid processed foods to allow your body to do its job more efficiently. As you keep eating clean food, your body continues to detoxify and supply you with nutrients for fuel.

Some of the clean food choices include fruits, greens, complex carbs from gluten-free grains, legumes, beans, raw nuts and seeds. You also need to focus on healthy fats such as coconut, avocado, olives, and nuts. It’s important for your body to receive adequate protein and for that you need many grains, greens, and seeds. All greens and vegetables are great sources of protein.

Votre corps peut-il subir des sevrages lorsqu’il passe à un régime à base de plantes du jour au lendemain ?

Le passage à un régime alimentaire à base de plantes est l’un des meilleurs choix de santé que vous puissiez faire. Manger davantage d’aliments d’origine végétale plutôt qu’animale est un excellent moyen d’augmenter votre longévité, d’équilibrer vos hormones et votre humeur, et de réduire les risques de maladies chroniques. Mais ce n’est pas toujours facile au début ?

L’internet est inondé d’histoires de personnes qui sont passées à un régime à base de plantes et qui se sont senties bien. Ils ont connu une augmentation de leur niveau d’énergie, une diminution du stress, un meilleur sommeil, un cerveau plus vif, une meilleure libido, moins de problèmes d’estomac, etc.

Mais un concept essentiel à garder à l’esprit est que même les meilleurs choix en matière de santé s’accompagnent de certains défis. Lorsqu’une personne modifie son alimentation, elle en ressent les symptômes. Certains peuvent se sentir étonnés et vouloir passer le reste de leur vie à accepter ce nouveau changement, tandis que d’autres peuvent avoir des jours difficiles, notamment au début.

Le corps de certaines personnes passe en fait par des symptômes de sevrage et de désintoxication tels que l’irritabilité, la fatigue, les maux de tête, les douleurs corporelles, les problèmes de peau, etc.  Certaines personnes peuvent également être confrontées à des défis mentaux et émotionnels. Elles peuvent se sentir mal pendant les premiers jours de sevrage, en raison d’un changement d’habitudes alimentaires après tant d’années passées à manger d’une certaine manière.

Si vous ressentez certains de ces symptômes, ne vous inquiétez pas car tout est normal. Certains d’entre vous peuvent éprouver un sentiment de tristesse en abandonnant de vieilles traditions consistant à manger leurs repas préférés avec des œufs, des produits laitiers ou de la viande.

Le sevrage est un problème réel que connaissent la plupart des gens. Ces symptômes et ces changements corporels peuvent se poursuivre pendant une semaine, un mois ou même un peu plus longtemps. Avec la transition et l’acceptation d’un nouveau régime alimentaire, le corps subit le processus de nettoyage des anciennes hormones, toxines, bactéries, pesticides, mercure et autres éléments nocifs contenus dans les aliments d’origine animale.

Faire face aux changements corporels

Lorsque vous adoptez un régime alimentaire à base de plantes, votre système digestif, vos reins, votre système lymphatique et votre foie se mettent à nettoyer. Comprenez bien cela, car toutes les protéines animales nocives des cellules sont éliminées sans que vous ne consommiez plus ces aliments. Vous pouvez vous sentir plus fatigué que d’habitude, passer plus de temps aux toilettes et avoir des maux de tête fréquents. Toute cette phase peut être extrêmement épuisante, surtout si votre régime alimentaire précédent était très toxique. C’est en fait une bonne façon de voir à quel point votre régime alimentaire était toxique auparavant. Soyez patient car ce sont des signes que votre corps se nettoie et vous devez lui laisser un peu de temps pour se réparer.

Assurez-vous également que votre régime alimentaire est propre. N’oubliez pas d’éviter les aliments transformés pour permettre à votre corps de faire son travail plus efficacement.  En continuant à manger des aliments propres, votre corps continue à se détoxifier et à vous fournir les nutriments dont il a besoin.

Parmi les aliments propres, on trouve des fruits, des légumes verts, des glucides complexes issus de céréales sans gluten, des légumineuses, des haricots, des noix et des graines. Vous devez également vous concentrer sur les matières grasses saines comme la noix de coco, l’avocat, les olives et les noix. Il est important que votre corps reçoive suffisamment de protéines et pour cela, vous avez besoin de nombreuses céréales, légumes verts et graines. Tous les légumes verts et les légumes sont d’excellentes sources de protéines.

Nafsika’s Garden Vegan Cheese Tree

By | Recipes

We posted a photo a few days ago on our Instagram page of a cheese holiday appetizer and we got a ton of DMs asking how we made it so we decided to share how we made it with you!

This super simple and delicious cheese appetizer is not only eye-catching but takes less than 10 minutes to put together. It will also be a guaranteed hit at your next holiday party.

Voir la version française ci-dessous

What you need:

  • Edam blocked NG cheese

  • Cheddar blocked NG cheese

  • Red grapes

  • Green grapes

  • Rosemary

  • Pretzel (Or something cute to add to the top of your tree)

How to prepare:

  • Place rosemary on serving dish and form in the shape of a tree

  • Cut the cheese into block-sized cubes

  • Place cheese and grapes in the form of a triangle

The fun part:

  • Serve and enjoy!!

Fromage végétalien Nafsika’s Garden en forme d’arbre de Noël

Nous avons posté une photo il y a quelques jours sur notre page Instagram d’un apéritif au fromage et nous avons reçu une tonne de DM nous demandant comment nous l’avions préparée. Nous avons donc décidé de partager les étapes de préparation avec vous!

Cet apéritif au fromage super simple et délicieux et prend moins de 10 minutes à assembler. Ce sera également un succès garanti lors de votre prochaine fête de Noël.

Ce dont tu auras besoin:

  • Fromage Edam en bloque de NG

  • Fromage Cheddar en bloque de NG

  • Raisins Rouges

  • Raisins Verts

  • Romarin

  • Bretzel (ou quelque chose de mignon à ajouter au sommet de votre arbre)

Comment préparer:

  • Placez le romarin dans un plat de service et placer le tout en forme d’un arbre

  • Couper le fromage en cubes

  • Placez le fromage et les raisins sous la forme d’un triangle

La partie amusante:

  • Servir et déguster!!