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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.

Ingredients

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)

Method

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.

Ingredients

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

Method

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.

Ingredients

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

Method

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!

Ingredients

  • 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

Method

  • 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

Ingredients:

  • 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!

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!!

Simple Vegan Protein Ball Recipe

By | Recipes

Need a little energy kick? My go-to protein balls are just the thing you need. This super easy recipe takes less than 20 minutes to make and will have you going back for seconds.

Ingredients:

  • 1 pack/cup of your favourite protein shake (I use dairy-free chocolate)

  • 1/2 cup of oats (I used 1 pack of Quaker Oats)

  • 1 cup peanut butter

  • 1/4 maple syrup

  • Chocolate chips (optional)

Mix all together with a spoon, then use your hands to form small balls.

No baking necessary. They are ready to eat as is (preferably after they’ve been cooled in the fridge for 2 hours)

I prefer to bake them though! Bake at 350 for 10 minutes and they are ready to eat as soon as they’ve cooled down. They will taste a lot like cookies!

I hope you enjoy these protein balls as much as I do!

Version française

Recette simple de boulle de protéine végétalienne

Besoin d’un petit regain d’énergie? Mes boulettes de protéines préférées sont exactement ce dont vous avez besoin. Cette recette très facile prend moins de 20 minutes et vous fera revenir pour une deuxième portion !

Ingrédients:

1 paquet / tasse de votre boisson protéinée préférée (j’utilise du chocolat sans produits laitiers)

1/2 tasse d’avoine (J’ai utilisé 1 paquet d’avoine Quaker)

1 tasse de beurre d’arachide

1/4 tasse de sirop d’érable

Pépites de chocolat (facultatif)

Mélangez le tout avec une cuillère, puis utilisez vos mains pour former de petites boules.

Aucune cuisson nécessaire. Ils sont prêts à être consommés tels quels (de préférence après 2 heures de refroidissement au réfrigérateur) Je préfère les faire cuire cependant! Cuire au four à 350 pendant 10 minutes et ils sont prêts à manger dès qu’ils sont refroidis. Ils goûteront beaucoup comme des biscuits!

J’espère que vous apprécierez ces boules de protéines autant que moi!

The Perfect Cheesy Date Night Meal Ideas

By | Recipes

We love date night because it means indulging in delicious meals with our loved one. It’s also important that we take time to enjoy the simple pleasures in life, like cheese! We’ve selected our top 3 favorite cheesy meal ideas that we think you would enjoy. What is your go-to meal on date night?

Have a cheesy good night!

Version française

Idées de repas pour la soirée en amoureux parfaite

Nous adorons les soirée en amoureux, car cela implique de savourer de délicieux repas avec notre bien-aimé. Il est également important que nous prenions le temps de profiter des plaisirs simples de la vie, comme le fromage! Nous avons sélectionné nos 3 meilleures idées de repas au fromage préférées que nous pensons que vous apprécieriez. Quel est votre repas préféré pour une soirée en amoureux?

The Ultimate Vegan Burger

By | Recipes

Burger season may be coming to an end but I am always eager to dig into a good veggie burger. This is how I prepare burgers for my family! Super easy and super delicious!

Voir la version française ci-dessous

Our dairy-free cheese just made going vegan a whole lot easier. “Everyone has to find what is right for them, and it is different for everyone. Eating for me is how you proclaim your beliefs three times a day. That is why all religions have rules about eating. Three times a day, I remind myself that I value life and do not want to cause pain to or kill other living beings. That is why I eat the way I do.” -Natalie Portman

Le Burger Ultime!

Qui n’aime pas un bon burger végétarien? Cette recette est facile et délicieuse.

Nafsika’s Garden Cheesy Vegan Queso Dip

By | Recipes

The easiest and tastiest Queso Dip you will ever make! With just 4 ingredients and 15 minutes, you can whip up the perfect dip. Cheese lovers rejoice because this tastes like nothing you’ve ever tried before. Let’s be honest, happiness is queso and chips.

Let us know what you think of this vegan recipe.

Le MEILLEUR queso dip végétalien!

Queso dip végétalien facile et délicieux! Avec seulement 4 ingrédients et 15 minutes, vous pouvez obtenir la trempette parfaite. Les amateurs de fromage se réjouissent parce que ce goût ne ressemble à rien de ce que vous avez déjà essayé. Soyons honnêtes, le bonheur est queso and chips.

Faites-nous savoir ce que vous pensez de cette recette.

Vegan Baked Mac N Cheese

By | Recipes

In episode 2 The six Vegan Sisters and I made one of their most popular dishes – Mac N’ Cheese!

Douillet avec ce fromage mac n ’au four! La garniture croustillante lui donne un délicieux croquant tandis que la sauce au fromage se marie parfaitement avec les nouilles.

Vous avez besoin:

  • Nouilles Cellentani

  • Beurre végétalien (nous avons toujours cette marque dans notre maison)

  • Farine blanche

  • Lait de riz (c’est notre go-to)

  • Fromage végétalien (fromage cheddar de Nafsika’s Garden)

  • Fromage à la crème végétalien (ils aiment Tofutti ou Go Veggie) ou crème de cajou

Épices

  • Levure alimentaire (Ils utilisent cette marque)

  • Oignons frits

Vegan Mac n Cheese

Un végétalien prend le fromage mac n classique au four. Parfait pour apporter à la prochaine fête de famille!

Ingrédients

  • 1 pâte cellentani non cuite en boîte de 16 oz

  • 1/4 tasse de beurre végétalien

  • 1/4 tasse de farine blanche

  • 3 tasses de lait de riz

  • 2 tasses de fromage cheddar râpé végétalien Nafsika’s Garden

  • 1/2 tasse de fromage à la crème végétalien ne hésitez pas à sous la crème de noix de cajou maison (voir notes)

  • 1/2 tasse de levure nutritionnelle

  • 2 c. À thé de poudre d’ail

  • 1/2 c. À thé de poudre d’oignon

  • 1 cuillère à café de paprika

  • 1 1/4 c. À thé de sel ajouter plus ou moins au goût

Garniture

  • 1 tasse d’oignons frits

  • 1/2 tasse de chapelure italienne végétalienne

  • 1 c. À thé de sel à l’ail

  • 1 cuillère à café de persil

Instructions

Préchauffer le four à 350 ° F. Cuire les pâtes selon l’emballage. Pour la sauce au fromage, faites fondre le beurre dans une petite casserole. Incorporer la farine en fouettant pour obtenir un roux. Ajouter le lait en fouettant doucement et laisser mijoter jusqu’à l’obtention d’un mélange épais et mousseux. Incorporer la levure nutritive, la poudre d’ail, la poudre d’oignon, le paprika et le sel. Incorporer le fromage et le fromage à la crème ou la crème de cajou * jusqu’à ce qu’ils soient fondus.Pour la garniture croustillante, mélangez les oignons frits, la chapelure, le sel d’ail et le persil dans un robot culinaire ou un mixeur.Combinez les nouilles et la sauce au fromage et versez dans un verre 9 × 13 pan. Saupoudrer la garniture et couvrir de papier d’aluminium. Cuire au four pendant 15 minutes, puis retirez le papier d’aluminium. Cuire au four pendant 5 minutes à découvert.

Note

* Recette de crème de noix de cajou:

Mélangez 1 tasse de noix de cajou trempées avec 1/2 tasse d’eau et 1 c. À thé de jus de citron jusqu’à l’obtention d’un mélange crémeux. Si nécessaire, ajoutez un peu plus d’eau. Vous n’avez besoin que de 1/2 tasse de crème de noix de cajou pour cette recette, il vous en restera donc un peu.

The Ultimate VEGAN Tacos

By | Recipes

Years ago we wouldn’t have believed that we could eat a classic vegan taco. Thankfully, our dairy-free cheese changes everything. Try this simple recipe and sprinkle on our vegan mozzarella or cheddar cheese. This is a ‘bet you can’t eat just one’ moment.

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