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How-to meal prep the easy way

How-to meal prep the easy way

When it comes to getting in shape and looking good, one of the things we need to consider would be the foods which we are consuming. As you know, it is tough for someone to cook every 2-3 hours, which is why we need to talk about meal prepping and give you a great idea on how to start meal prepping yourself. When it comes to meal prepping, it isn’t something which is hard. In fact, it can be done rather quickly once you have your food ready to be cooked — a couple of things to remember, in regards to meal prepping. You don’t have to make 5-star hotel restaurants meals, and if you focus on making the best tasting meals as possible, then you will put yourself into a wrong position where you would be wasting time. Since we have now gotten this out of the way, let’s talk about how to prepare meals which will help you to stay on track with your fitness goals.

  1. Start slow
    Many fitness experts recommend you meal prep for the week, and the truth is that many people don’t realize it but prepping for the whole week can lead to you being demotivated. If you are someone who is just starting to meal prep, then consider prepping one day at a time. It is ok to meal prep only for one day, as it gives you a better chance of continuing with your meal prep goals and to prepare more meals as you get more comfortable with this process.
  2. Schedule it.
    Many people don’t realize it, but setting up a time where you will be prepping your meals is very crucial when it comes to making it a long term process. That being said, whenever you have free time set out an hour where you will be prepping your meals.
  3. Have fun.
    It is essential that you have fun with this process, you need to really enjoy the time when you are prepping your meals. Throw on some music and cook, whatever gets you going do it!

That being said. Hopefully, this article really helped you to understand how to go about prepping your meals. Understand that prepping meals isn’t so hard, you could easily make it a daily aspect of your life if done correctly.

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Health benefits of sauna

Health benefits of sauna

If you have been paying attention to the latest fitness trends, then you would know that the sauna has been popping up. Many experts are claiming to have amazing health benefits, which is why we have decided to talk about the health benefits which come along using the sauna.

  1. Lower’s pain
    The great thing about the sauna would be that it increases circulation in your body. Which helps reducing pain if you are experiencing any. Many weightlifters use the sauna post workout to lower the amount of muscle soreness they might notice. The use of sauna has also shown to reduce the risk of arthritis, making sauna a great way to ease the pain.

2.Reduce stress levels
The day and age we live in, it is pretty evident that we are noticing stress. Which is why it would be imperative for us to focus on lowering the amount of stress we might experience. Sauna has shown to reduce your stress levels by increasing your sense of well being and to help with relaxation.

3.Skin issues
If you are someone who has dry skin or has acne, then consider doing sauna sessions. Although not proven by science, many sauna users have noticed better skin after a couple of sessions.

4.Better respiratory system
The truth is, the sauna will help you tremendously when it comes to bettering your respiratory system overall. The reason why is because the sauna opens up everything in your body. The better respiratory system would mean better heart health overall. Which would be great for you, when it comes to cardiovascular health and wellness.

Hopefully, you now have an idea of how a sauna can help you. With that being said, make sure you consult your physician to find out if you are fit to do sauna sessions.

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5 reasons why you are not losing your fat

5 reasons why you are not losing your fat

If you are someone who is struggling to lose weight, then stick around as we will show you the reasons why you are not successful thus far. Most of the time, people think that they know what they are doing and or on track. However, there are many reasons as to why people are being held back. With that being said let’s talk about the top five reasons why that is the case.

  1. You are overeating, and you don’t even know it!
    Chicken breast, salads are good to keep yourself in a caloric deficit right? Maybe if you eat it raw with no sauce. Many of you are eating your salads with a ton of dressing on them, and sometimes those dressings can add up to 1,000 calories to your meal making you gain weight instead. Make sure that you are not consuming a ton of condiments in your meals, as they do add up. If you do, make sure they are lower in the calories department as they can add up over the course of the day.
  2. You are undereating!
    Might be the case, as many people tend to starve themselves when it comes to losing their body fat. The leaner you get, the more your body will want to hold on to your fat stores. Your fat stores are pretty much your survival energy for when you don’t have food. Us humans, we have evolved from not eating for days hence our body stores fat for when we don’t get food. Which is why the leaner you get, the harder it is for our body to lose fat. One way to combat that would be to have a cheat meal, this will confuse our body to think that we are getting plenty of calories and will raise our lowered metabolism and start burning our last bit of body fat.
  3. You might be stressed.
    In the modern day, we have a ton of stress we carry with us. If you work for someone or have your own business, then stress is always there even in the back of the mind. When you are stressed, you release more cortisol, which can make you hold on to your fat. Making sure you have lower levels of stress significant. Which is why we recommend you start meditation. We have written articles on meditation, check it out start lowering your stress.
  4. You are overtraining.
    Similar to stress, overtraining or working out too much can cause you to realize more cortisol and hence cause you to gain more fat. There are many ways to tell if you are overtraining, but one of the best ways to find out if you are is to check your strength. If you have gotten significantly weaker in the past 2-4 weeks, then there is a high chance thay you are working out way too much. When you are in a caloric deficit, you will lose some strength as compared to when you were eating in a surplus. However, if there is a sudden drop in strength, then that is a big sign of overtraining.

5. You might be doing the wrong cardio.
If you are overweight and you have never worked out, a proper diet plan and 30-minute workout three times a week will make you lose weight. However, if you are someone looking to lose the last 5 lbs, then chances are you need to start doing the right cardio. In our recent article, where we talked about Tabata training. This type of cardiovascular exercise will help you to get your heart working at its max to a resting rate and then back up again. Causing the intensity to be higher, and thus helping you lose more fat as the metabolic effect stays even after you are done working out.

These five tips should help out the masses, make sure you take a look at your plan as a whole. There might be a chance that you haven’t lowered your calories as you were losing weight. Or you might have a thyroid issue, which you need to talk to your doctor about. With that being said, I hope this article was helpful.

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Fitness tracker do you need one?

Fitness tracker do you need one?

Here is the truth, as humans we have evolved. When most of us first started to workout, we relied on the old method of tracking our heart rate of checking our pulse. Now we have electronics to help us with it, making it so much easier for us. We understand that most of you might think about how fitness trackers can be a waste of money, but let me explain to with some of the pros of owning and using one which will help you to make an educated decision yourself.

Now there are many positives to having a tool which will help you to understand how your body is functioning when performing any physical activity. Some might say the data could help you know your body more, but if your goal is to understand how your body operates under physical stress, then you are nor using it for the right reasons.

When it comes to utilizing this fantastic tool, you need to use it for what it is made for which is tracking overall progress. One of the great things about having the technology, is the convenience of tracking down all your past and present results.

For instance, let’s say your heart rate was 130 after a 50-metre sprint. After eight weeks of consistently working on your cardiovascular health, it has now gone down to 110. In the same scenario, let’s assume it was year-long process what the chances you will be able to track it are? Chances are slim to none.

Fitness Trackers give you the convenience of tracking all of your fitness progress and will also give you a reality check if you are seemingly slipping away from your fitness goals. Now, if you are very dedicated to tracking your heart rate, sleeping time, how many steps you walked and how many calories you burned by yourself then you don’t need this product. You also don’t need this product if you have no interest in tracking your health and wellness in the long run.

Now, if you are someone looking track all of your daily activities including sleep time. We highly recommend you invest in one, in fact, we recommend you get this one

The reason being is that it will track your sleep, how many steps you take, how many calories you burned, the distance you ran and track it and it will even send SMS.

To be fair, there is some unnecessary stuff in there. But this one is only $36.99 CAD making it a reasonable buy. On top of the price, it is waterproof, making it a great choice for swimmers.

Final thoughts

Make sure you buy this tracker for the right reasons, if you are looking to have a technology which will track your health progress for the years to come then get it.

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What are the best protein-powder bodybuilders should be taking

What are the best protein-powder bodybuilders should be taking

There are many readers, who like to take supplements to put on more muscle or to lose body-fat. More specifically, bodybuilders. They are very meticulous, on what type of supplements they are putting in their body and how it is going to affect their overall physique goal’s. Which is why it is best that we educate our fellow bodybuilders on what essential protein powder they need to be taking for optimal health and wellness. Just to clarity, these protein powders we are going to be talking about are entirely natural and will most definitely be safe to use for an average person. Always consult your physician before you do start taking any supplements as your case might be different. This article will be more catered to people who are looking to put on more muscle while staying healthy overall, especially bodybuilders. If you are a competitive bodybuilder or recreational, you cannot expect to put on more muscle if you are not fit internally, which is why it is crucial that you take care of your internal organs. These things add up, which is why you need to start taking the right prtoein substitude right away if you are looking towards long-lived bodybuilding or fitness endeavours of yours.

Protein powder
Perhaps the most sought after supplements for bodybuilders, and there is a reason for that. Many of us have a lifestyle which does not allow regular food breaks, which is why you need a meal replacement, like a good protein powder which would help you tremendously to get your daily macronutrients needs. Most of us tend to believe that, protein powder is for post workout when our body is depleted of energy. But that is a myth unless you are doing an extremely low-calorie diet, or you have been fasting more than forty-eight hours then you might need a quick absorption of protein. However, at the speed of 1.5-2 hours to fully absorb the protein shake it would be much better used as a meal replacement rather than a post workout shake. There are two protein powders we recommend, the first one being whey protein, and the other one being vegan protein. If you are lactose intolerant, then vegan protein is an excellent choice for you. Since it would have different sources of protein in the product to make up a complete amino acid profile, it would be much better to use. Here are the two main protein powders we highly recommend you get

The reason why we picked these two is straightforward, they are the best for the price you pay. You have to think of your body like it is an expensive car, don’t put crap fuel in it if you want it to perform well. We understand that these two protein powders aren’t the cheapest, but they are the best for you when it comes to overall health and wellness. These two protein powders are made out of natural ingredients, allowing your organs to process less crap and provide you with the more good stuff. As compared to other protein powders in the market which will make your body work hard to digest it and fill it up with crap, not good. Get these two protein powders now, we found the cheapest link to it.

As always, make sure you don’t cheap out on the things you are putting into your body as medical bills will be a lot more expensive later on. Do yourself a favour and get the right protein poweder

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The Game Of Thrones Workout

The Game Of Thrones Workout

Many of you have been watching the game of thrones, which is why we decided to make a workout plan which depicts similar types of physical activity many of the warriors might be taking place in. Here is the workout

1. Kettlebell deadlift 30 seconds
2. Kettlebell squats 30 seconds
3. Farmers walk 30 seconds
4. Bent over rows 30 seconds
5.Push-ups 30 seconds
6. Planks 30 seconds

Do 3-5 rounds of it, with a minute break in between.

Note: Consult a physician before you start any workout plan.

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Top three testosterone booster men should be taking

Top three testosterone booster men should be taking

Many of the men out there are looking for a way to boost their natural testosterone, but have led to believe that they need to spend huge amounts of cash in order to get amazing results. We will debunk that myth for you, as in this article we will give you the top three supplements men should be taking in order to optimize their production of testosterone.

1. D-Aspartic acid
One of the best testosterone boosters there is, there have been numerous studies showing how this supplement can boost the levels of luteinizing hormones and testosterone release. One research suggests that 44% increase in testosterone production and 33% increase in the luteinizing hormone. Making this supplement, a must have if your goal is to increase your testosterone levels. However, you need to make sure you get the right product. The one we have recommended is one of the best right now, make sure you get this one.

2. ZMA
Zinc, Magnesium vitamin B6, this is perhaps one of the best supplements you can take when it comes to increasing your testosterone levels and also to improve recovery and better overall sleep. Zma has been used by many people to increase their testosterone levels, and it has succeeded. Many people are deficient in zinc, and it is pretty much impossible to get enough zinc in your diet which is why it is ideal for supplementing your diet with zinc. Once you combine zinc with magnesium and vitamin B6 together, you will see amazing results from increased testosterone to better sleep. We recommend

3.Boron

Let me tell you something. If you are not taking boron, then you are a moron. Boron is perhaps one of the best supplements you could be taking to increase your testosterone levels naturally, not only has it shown to increase total and free testosterone levels it has also shown to decrease estrogen in men. We recommend

These supplements are one of the best natural ways to increase your testosterone levels, make sure that you are consulting with your physician before you try any of these supplements and finally make sure you are eating a well-balanced diet, allowing to reap all the benefits of this supplements.

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5 Things you need to know about a bodybuilder

5 Things you need to know about a bodybuilder

 

Bodybuilding is a “sport” which has been disregarded by many and loved by few, the people who think lesser of bodybuilders and bodybuilding need to know what it is all about. We will share with you the five things you need to know about bodybuilders, and this might be an eye opener to some. With that being said, let us get into it.

1. They will schedule the days based on their workouts
Bodybuilders are very dedicated to their workouts, and if you even think that a bodybuilder will switch their workouts to go out with their friends or anything which will affect their workout then think again. Bodybuilders will make sure they do not skip their workouts, and will also make sure that they are doing everything possible to make it their best workout ever. Next time when you ask a bodybuilder if they can switch up their workouts, think again.

2. Food is all they think about
For an average person who enjoys a great meal, they would daydream about all the unhealthy meals. Not bodybuilders, they are always thinking about their next meal and where it will come from making sure they hit their macros. For people that don’t know what macros are, it is protein carbs, and fats and bodybuilders have a specific target to hit every day and every meal. Many bodybuilders, will go to extreme lengths just to make sure they get enough food. Bodybuilders can’t afford to lose muscle which is why they are eating every 2-3 hours to keep themselves “anabolic.”

3. They will do whatever it takes to achieve their goals
Bodybuilders are obsessed with their goals and will take any supplements to achieve their goals. Even though they might have adverse side effects on their health, all they care about is the goal they have set for themselves. Some might think that bodybuilding is a healthy “sport,” it can be, but anything in excess cannot lead to any good.

4. The gym is a second home
For many bodybuilders, the gym is their second home. They are hitting the gym 4 to 6 times a week for an hour to 2 hours, everybody knows them by the first name. They might as well get rid of their keyfob as the receptionist is their workout buddy.

5. DO NOT talk to them while they are working out
Many bodybuilders go into the gym for one mission only, is to crush their goals and to get a great physique. Don’t expect to have a half an hour chat with them in the middle of their workout, sure some might be nice and talk to you, but they don’t like it.

One thing we can all learn from bodybuilders is that you need hard work to get to your goals, so the next time you meet a bodybuilder be kind to them and let them stick to their plan, as it means a lot to them.

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Why should you use Tabata training?

Why should you use Tabata training?

Some of you might have heard of this training method if you haven’t, then let me give you a brief description of it. Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. This plan was primarily created to get the most effective workout, in a short amount of time. This method is by far the best method out there for people looking to lose body-fat and to enhance their physical performance.

As compared to most cardiovascular training methods out there, Tabata training will increase your aerobic system and anaerobic system hence making it optimal for any goals. Think of Tabata training as H.I.I.T training, which it is mostly. You are to perform exercises at a high intensity for 20 seconds and then 10 seconds of rest, and you are to do 8 rounds in total. The original method only entailed for 4 minutes workouts, as they were really intense. To stick with the traditional way, we will show you how to use this short yet brutal workout which will surely help you to lose weight quicker than you thought.

TABATA WORKOUT
Pick an exercise, and go with it. Ideally, we would like to utilize an exercise such as a burpee which includes more of your body as compared to a push-up. However, if you are a beginner, then you should consider doing push-ups for 10 seconds followed by 10 seconds of bodyweight squat. As always if you have access to an assault bike, then I would highly recommend that you utilize it as that is what it is mainly used for.

Workout 1:
20 seconds Full Burpee
10 seconds Rest
8 rounds

Workout 2:
10 seconds push ups
10 seconds Bodyweight squat
10 seconds rest
8 rounds

Workout 3:
20 seconds full sprint on assault bike
10 seconds rest
8 rounds

You can pick any exercises you want, and make it your Tabata workout. Tabata indeed is a fantastic way to get a short yet brutal workout in when your time is limited. Remember to consult with your physician before you start any workout.

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Plant-based​ recipes

Plant-based​ recipes

Many people loved our article on Top 5 Low Carb dessert recipes, in today’s article, we will be giving you some amazing plant-based recipes for all my readers to try.

Chickpea Omelet

Removing eggs from your diet may be one of the greatest breakfast challenges you will face. This versatile recipe can be made with any toppings you choose to start your day. Suggested toppings include sautéed mushrooms, tomatoes, green peppers, and onion.

Ingredients: 

1 cup chickpea flour

½ teaspoon onion powder

1/3 cup nutritional yeast

½ teaspoon baking soda

¼ teaspoon black pepper

¼ teaspoon white pepper

½ teaspoon garlic powder

 1 cup water

Directions:

  1. Get a small bowl. Put in flour, yeast, baking soda, onion powder, garlic powder, black pepper, and white pepper. Combine ingredients until evenly mixed. Pour in 1 c. of water and mix by hand until ingredients are evenly smoothed out.
  2. Preheat skillet over medium heat. Cook batter the same you would a pancake. Add toppings of choice to uncooked side of batter. Flip omelet and cook until underside is browned. Flip omelet one last time and cook for one minute. 
  3. Feel free to serve with salsa, hot sauce, raw spinach, or whatever seasoning is appropriate for the toppings you chose. 

Crustless Broccoli Sun-dried Tomato Quiche

This crustless tofu quiche is low in cholesterol and high in protein. This can be served hot or cold and can be made in muffin tins for an on-the-go breakfast that packs a protein punch. 

Ingredients:

12.3-ounce box extra firm tofu, drained and dried

1 ½ cup broccoli, chopped

2 leeks, cleaned and sliced; both white and green parts

2 tablespoons vegetable broth

3 tablespoons nutritional yeast

2 chopped cloves of garlic

1 lemon, juiced

2 teaspoons yellow mustard

1 tablespoon tahini

1 tablespoon cornstarch

¼ cup old fashioned oats

½ teaspoon turmeric

3-4 dashes Tabasco sauce

½-1 teaspoon salt

½ cup artichoke hearts, chopped

2/3 cup tomatoes, sun-dried, soaked in hot water

1/8 cup vegetable broth

Instructions:

  1. Preheat your oven to 375 degrees Fahrenheit.
  2. Prepare a 9” pie plate or springform pan with parchment paper or cooking spray.
  3. Put all of the leeks and broccoli on a cookie sheet and drizzle with vegetable broth, salt, and pepper. Bake for about 20-30 min.
  4. In the meantime, add the tofu, garlic, nutritional yeast, lemon juice, mustard, tahini, cornstarch, oats, turmeric, salt, and a few dashes of Tabasco in a food processor. When the mixture is smooth, taste for heat and add more Tabasco as needed.
  5. Place cooked vegetables with artichoke hearts and tomatoes in a large bowl. With a spatula, scrape in tofu mixture from processor. Mix carefully so all of the vegetables are well distributed. If mixture seems too dry, add a little vegetable broth or water.
  6. Add mixture to pie plate muffin tins, or springform pan and spread evenly. 
  7. Bake for about 35 min. or until lightly browned. 
  8. Cool before serving. Delicious both warm and chilled!

Vegan Tuna Salad

This “tuna salad” recipe includes inexpensive, easy to find ingredients that can be made in advance and stored in the refrigerator for about a week. Serve on a bed of greens, your favorite crackers, or as a classic sandwich. Feel free to add ingredients for flavor and texture such as carrots or bell peppers. 

Ingredients: 

2 cans chickpeas

1 tablespoon prepared yellow mustard

2 tablespoons vegan mayonnaise

1 tablespoon jarred capers

2 tablespoons pickle relish

½ cup chopped celery

Instructions:

1. In a medium bowl, combine chickpeas, mustard, vegan mayo, and mustard. Pulse in a food processor or mash with a potato masher until the mixture is partially smooth with some chunks. 

2. Add the remaining ingredients to the chickpea mixture and mix until combined.

3. Serve immediately or refrigerate until ready to serve. 

Veggie Wrap with Apples and Spicy Hummus

Wraps are a versatile and portable lunch option that can be adapted to any taste. The combination of the soft hummus and broccoli slaw creates a balanced texture of smoothness and crunchiness. The spicy hummus with apple brings a unique sweet and spicy blend. The end result: a lunch wrap that is anything but boring. 

Ingredients:

1 tortilla of your choice: flour, corn, gluten-free, etc.

3-4 tablespoons of your favorite spicy hummus (a plain hummus mixed with salsa is good, too!)

A few leaves of your favorite leafy greens

¼ apple sliced thin

½ cup broccoli slaw (store-bought or homemade are both good)

½ teaspoon lemon juice

2 teaspoons dairy-free, plain, unsweetened yogurt

Salt and pepper to taste

Instructions:

1. Mix broccoli slaw with lemon juice and yogurt. Add pepper and salt to taste and mix well. 

2. Lay tortilla flat. 

3. Spread hummus all over tortilla.

4. Lay down leafy greens on hummus.

5. On one half, pile broccoli slaw over lettuce. Place apples on top of slaw.

6. Starting with the half with slaw and apples, roll tortilla tightly. 

7. Cut in half if desired and enjoy!

Pan-fried Jackfruit over Pasta with Lemon Coconut Cream Sauce

This creamy, lemony coconut sauce can be served with a variety of meat alternatives. Jackfruit gives the dish a hint of sweetness to break through the richness of the cream sauce. 

Ingredients:

1 lb. pasta of choice

2 cans jackfruit in brine

2 tablespoons flour of choice

Garlic powder, dried oregano, paprika, black pepper, kosher salt to taste

2 tablespoons vegetable oil

4 tablespoons vegan butter

2 cups coconut milk

Juice of 1 lemon

2 tablespoons grated vegan parmesan cheese

1 pinch ground nutmeg

1 teaspoon lemon zest (can use the same lemon from juice)

Fresh basil leaves, chopped for garnish

Instructions:

1. Cook pasta until al dente. Drain the pasta but reserve 1 cup of the pasta water. Set it aside for now.

2. While the pasta is cooking, drain the jackfruit and cut each piece in half. Pat jackfruit dry.

3. Mix flour with garlic powder, oregano, paprika, pepper, and salt in separate bowl.

4. Toss flour mixture with jackfruit.

5. Heat vegetable oil in a skillet. Pan-fry the jackfruit until crisp on both sides. It takes around ten minutes total.

6. Transfer the jackfruit to a plate lined with paper towel and set aside.

7. In a large saucepan or skillet, melt vegan butter. Add coconut milk and lemon juice. Then add parmesan cheese and nutmeg. Cook until sauce is thick.

8. Add cooked pasta and half of reserved pasta water to skillet. Toss to coat all pasta. 

9. Cook until everything is hot and the sauce is to desired consistency and pasta is heated through. If sauce is too thick, continue to use remaining pasta water. 

10. Turn off heat. Add lemon zest and add pepper and salt to taste. Sprinkle parmesan and basil leaves. Add pan-fried jackfruit on top when serving.

Butternut Squash Tacos with Tempeh Chorizo

This dish comes together quite easily, though there are a few preparation tips recommended you do in advance. If you have challenges with digesting beans or soy, steam your tempeh before using it. Simmer the butternut squash in veggie broth or water and vinegar as this adds more flavor in lieu of steaming. Keep a little extra water on hand in case the squash starts to stick.

Ingredients:

One 8-ounce package tempeh

½ cup filtered water

¼ cup apple cider vinegar

2 cups butternut squash, peeled, cut into cubes

1 teaspoon chili powder

½ teaspoon smoked paprika

½ teaspoon cumin

½ teaspoon garlic powder

½ teaspoon oregano

A dash of cayenne

1 tablespoon nutritional yeast

A few dashes of liquid smoke

Black pepper and sea salt to taste

½ cup thinly julienned carrot (optional)

8 corn tortillas (or whatever you have on hand)

1 large avocado, pitted and sliced

Cilantro, chopped

 

Instructions:

1. Cut the tempeh into two parts. Steam for 10 min. Place in large bowl and tear apart into small pieces either with your hands (after it’s cooled) or with a pastry cutter. 

2. While tempeh is steaming, bring water and vinegar to a boil in a small skillet.

3. Add spices, squash, liquid smoke, nutritional yeast, and a pinch of sea salt to skillet. Coat well and simmer covered, stirring occasionally. Add carrots and tempeh, covering again. Simmer a little while longer, stirring to prevent sticking. Uncover and season with pepper and salt.

4. Fill warmed tortillas with squash and tempeh mix and top with avocado and cilantro. 

Vegan Fish Sticks and Tartar Sauce

This recipe for the so-called “wish” sticks as some call it. This has been kid-tested and approved, though adults can enjoy them on a sandwich or a salad topper. 

Ingredients:

Fish Sticks:

12-ounce package extra firm tofu

½ cup cornmeal

1 tablespoon garlic powder

1 tablespoon dried basil

2 tablespoons dulse flakes

1 tablespoon onion powder

½ cup whole wheat flour (rice flour is a good gluten-free option)

10 turns fresh black pepper

1 tablespoon sea salt

¼ cup non-dairy milk, unsweetened

1 cup high-heat oil for frying

Vegan Tartar Sauce:

¼ cup sweet pickle relish

½ cup vegan mayo

½ teaspoon sugar

½ teaspoon lemon juice

5 turns fresh black pepper

Instructions:

1. Rinse tofu and drain in a colander. Placing a heavy plate on tofu with a heavy item on top will help drain better. Set it aside.

2. In a medium bowl, mix the flour, cornmeal, garlic powder, basil, onion powder, dulse flakes, pepper and salt. Whisk together. Set the mix aside.

3. Set tofu on cutting board. Cut into quarters. 

4. Slice tofu into thin pieces. You should have 28-32 pieces in total.

5. In a large cast iron skillet, heat oil on medium/low heat.

6. In a small bowl, pour non-dairy milk.

7. Dip each piece of tofu in non-dairy milk. Immediately dip in breading, coating all sides evenly. Repeat until all pieces are coated.

8. Oil will start to splatter when hot enough. At that point, add tofu pieces to skillet. Repeat until all pieces are cooked.

9. Each side will cook for about 2-3 minutes. Watch for the golden brown color. Place tofu pieces on a brown paper bag as you remove them from pan to soak up excess oil.

10. Repeat as necessary until all tofu is cooked. Cool before serving. Mix all tartar sauce ingredients until an even and creamy sauce is made. Enjoy!

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