4 Healthy and Protein Rich Eggless Breakfasts

4 Healthy and Protein Rich Eggless Breakfasts

Plant-based protein is becoming increasingly popular as more people recognize the potential health (and environmental) benefits of minimizing animal-derived foods.

If going vegan seems like a stretch, then start out simple with one of these four eggless breakfasts that are packed with protein and taste:

1. Chickpea Nomelette

Wonderfully versatile, chickpea nomelettes (a no-egg omelette) are easy to make and customize. Packed with protein, fiber, vitamins, minerals, and other phytonutrients, this simple dish is made partially on the stove top and partially in the oven.

Below is the basic recipe for a nomelette.  I suggest a totally delicious combination of mushroom, rosemary, and leeks for your first nomelette go-round!

Ingredients

  • 1 cup chickpea flour
  • 3 cups water
  • 1 tsp turmeric
  • 1/2 tsp black salt (kala namak  provide an eggy flavour)
  • 1 stock cube
  • 1 tbsp nutritional yeast
  • Olive oil to taste

Instructions

Preheat the oven to 375 °F

  1. Mix chickpea flour with water, turmeric, black salt, stock cube, and nutritional yeast.
  2. Let mixture stand while you sauté your chosen vegetables in a cast iron skillet with a little olive oil.
  3. Add the chickpea flour mixture to the pan and make sure the vegetables are evenly spread and well covered.
  4. Remove pan from heat and place in the oven, cooking for 2530 minutes.
  5. Let the nomelette stand for 5 minutes before turning it out and serving with sautéed greens.

You can find chickpea (gram) flour at many grocery stores, often alongside lentils and curry spices. Kala namak is typically found in Asian grocery stores or at specialty markets.

Tofu Scramble 2. Tofu Scramble

A classic dish that is, again, easy to make and easy to customize. I like my scrams to be on the drier side, meaning that I use firm tofu instead of softer tofu. I also pile in the nutritional yeast to add vitamins, umami, and extra protein. One of my favorite ways to make tofu scramble is to add a tablespoon of homemade or store-bought vegan pesto just before serving. Sun dried tomato tapenade is also a great option for a quick, flavorful scramble.

Ingredients

  • Mushrooms
  • Onions
  • Zucchini
  • Peppers
  • Tomatoes
  • Kale
  • 1 clove garlic
  • Olive oil to taste
  • 1 tsp soy sauce
  • 1 package of tofu
  • 1/4 cup nutritional yeast

Directions

  1. Sauté mushrooms, onions, and garlic in a little olive oil.
  2. Add tofu (scrunch it in the packet until there are no large chunks left) and fry until golden brown.
  3. Toss in diced zucchini, peppers, and tomatoes and cook until they soften.
  4. Add a handful of chopped kale and a dash of soy sauce and stir fry until the kale wilts.
  5. Remove from heat and add nutritional yeast.
  6. Serve with hash browns or whole grain toast.

3. Veg Benedict

If you’re missing Eggs Benny, we’ve got you covered. This tofu, cashew ricotta, Portobello Benedict with vegan hollandaise sauce should satisfy your craving, and it is packed with protein and other nutrients to boot!

To Make the Ricotta:

  1. Soak a cup of cashews overnight, then drain.
  2. Add to a food processor with the juice of half a lemon, 1 clove of garlic, 2/3 tsp salt, 1/4 cup olive oil, 1 cup fresh basil, and 1/2 cup kale.
  3. Blitz until everything is well combined.
  4. Save half of the ricotta and use the rest to make the cashew hollandaise sauce.

To Make the Cashew Hollandaise Sauce:

  1. Using half the homemade ricotta, add 1/4 tsp turmeric, 1 tbsp nutritional yeast, 2 tsps mustard, 1/4 cup coconut milk, and 1/4 cup water.
  2. Gently heat, and stir often to avoid burning.

To Make the Veg Benedict:

  1. Sauté sliced Portobello mushrooms.
  2. Pan-sear a 1/2-inch thick round of tofu (you can use a cookie cutter to get a round).
  3. Toast an English muffin and spread ricotta on both halves.
  4. Layer them with tofu and Portobellos.
  5. Drizzle cashew hollandaise sauce over the top and enjoy!

Savoury Oatmeal and Lentils 4. Savory Oatmeal and Lentils

If your morning walk, bike ride, or transit ride to work takes about 30 minutes, this next eggless breakfast idea is for you!

Savory oatmeal (using quick cooking oats) or split red lentils is made using a thermos, boiling water, and a little patience. Save time in the morning by preparing your breakfast mix in advance.

Ingredients

  • 1/2 cup of oats or lentils
  • Dehydrated vegetables (or fruit) cut into small pieces
  • A dash of salt and pepper
  • 1/2  tsp cumin
  • 1 tsp turmeric

Directions

  1. Pour your dry mixture into a thermos.
  2. Add a cup of boiling water and stir quickly before sealing the thermos.
  3. By the time you arrive at work, your oats or lentils will be nicely cooked and ready to eat!
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The 5 Worst Things You Can Do Post-Workout

The 5 Worst Things You Can Do Post-Workout

There’s nothing quite like hitting your fitness routine stride. The momentum is amazing, but it’s important to keep in mind how easily we can sabotage our progress without meaning to.

You’re done your workout, and you feel great. But now what? It’s important to remember that what you do after your workout can impact the lasting effects and progress of your exercise. Along with some healthy alternatives, here are the five worst things you can do post-workout:

1. Eat Unhealthy Foods

After a hard workout, your body is going to need to refuel. You’ve just burned calories, so you’re going to be hungry. As such, you may start to feel cravings for foods that your body doesn’t need, such as french fries, burgers, or chicken wings.

Instead of giving in to your cravings, focus on everything you’ve just accomplished and seek out a healthy and satisfying way to feed your hunger. Some great post-workout foods that are quick to make, healthy, and filling are:

  • Fruit salad with a side of greek yogurt
  • Salad with lots of fresh veggies with a helping of protein (chicken, tofu, beans, hard-boiled egg)
  • A smoothie with a scoop of protein powder
  • Sandwich on whole grain or gluten-free bread, complete with fresh toppings
  • A brown rice burrito bowl

Consume Alcohol 2. Consume Alcohol

After your workout, a friend rings you up to see if you want to meet up for a drink. How will alcohol affect your workout?

Put plainly and simply, alcohol contains a lot of calories and it’s an easy way to sabotage the workout you just shed sweat for. Also, alcohol has been linked to how your body stores glycogen, and it can cause you to feel fatigued quicker during your next cardio workout, especially if you consume more than a drink or two.

There’s no need to forego meeting up with your friends, though! Swap out your usual alcoholic beverage for a refreshing soda water with lemon instead. Your body will thank you for the extra hydration.

3. Skip Your Cool Down

Cooling down after a workout helps your breathing and heart rate return to resting levels at a gradual pace. It also helps ensure that you don’t suffer from dizziness or fainting due to blood pooling in the muscle areas. You may be in a hurry to head out the door after hitting it hard at the gym, but always take the time to engage in a proper cool-down.

Forget to Hydrate 4. Forget to Hydrate

When you’re exercising at the gym, you are perspiring which depletes your water storage. The only way to get it back is to hydrate during and after your workout. You may not feel thirsty, but make hydrating a regular part of your exercise routine.

Drinks that help with rehydrate the body include:

  • Water
  • Coconut Water
  • Smoothies

It’s also helpful to eat fruit and veggies that are hydrating such as watermelons, cucumbers, lettuce, and oranges.

5. Not Get Enough Sleep

If you’re tired when exercising, you are putting yourself at risk for injury. Getting adequate sleep has also been linked to eating habits. If you’re sleep deprived, it’s a lot easier to make unhealthy food choices, drink too much caffeine, and give in to a lack of energy.

If you give your body the rest that it needs, you’ll feel awake, rested, and ready to tackle the day’s work out!

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5 Surprisingly Easy Ways to Add Protein to Your Diet

5 Surprisingly Easy Way to Add Protein to Your Diet

Do you want to add protein to your diet but are unsure where to start? Chances are you’re already getting some protein in your diet, but for beginners, here are five easy ways to add protein to your daily meals and snacks:

1. Go Beyond the Smoothie

PGX Satisfast Whey Protein Drink Mix and Vegan Protein are excellent ingredients for making high-protein smoothies, but don’t stop there. Protein powder can also be added to homemade bars, balls, and other energizing treats, such as this recipe for Four-Ingredient Protein Pancakes .

Whip in Eggwhites 2. Whip in Egg Whites

Whip your morning oatmeal into a fluffy, high-protein meal with egg whites!

By adding egg whites to your oatmeal, the combination of complex carbohydrates and lean protein will help sustain satisfaction and support steady blood sugar already within the normal range†.

Eggwhite Oatmeal

  1. Cook ¾ cups of rolled oats with 1½ cups of water on your stovetop
  2. Once the water is absorbed, add 4 whipped egg whites
  3. Whip vigorously until they are well incorporated
  4. Cook for 2–3 more minutes until oatmeal is fluffy, then enjoy

3. Red Lentils

Red lentils have a mild flavour and pack 9 g of protein per half cup cooked [1]. They are easy to incorporate into banana bread, muffins, pancakes, and casseroles. Add ½ cup of cooked, drained lentils to every 2 cups of flour called for in your recipe.

Substitute Greek Yogurt 4. Substitute Greek Yogurt

Creamy and full of protein! Most recipes that use regular yogurt, sour cream, cream cheese, or mayonnaise will taste just as delicious when plain, low-fat Greek yogurt is substituted.

With as much as 17 g of protein per ¾ cup, Greek yogurt will make salad dressings, white pasta sauces, dips, and even frosting count towards your protein requirements [2].

5. Add Tofu

Meatless Monday will be chalked full of protein and variety when tofu is on the menu. Firm tofu contains about 12 g of complete protein per ¾ cup serving [3].

Layer thin slices of tofu into vegetarian lasagna, toss it cubed into chili, or crumble it onto Greek salad in place of feta. You can also blend silken tofu into smoothies, creamy soups, and mashed potatoes for extra staying power.

*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

†This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

References:

[1] USDA. National Nutrient Database for Standard Reference Release 28. Basic Report: 16070, Lentils, Mature Seeds, Cooked, Boiled, Without Salt. Web. 29 November 2016.

[2] USDA. National Nutrient Database for Standard Reference Release 28. Basic Report: 01287, Yogurt, Greek, Plain, Lowfat. Web. 29 November 2016.

[3] USDA. National Nutrient Database for Standard Reference Release 28. 45083841, Firm Tofu, UPC: 061954000232. Web. 29 November 2016.

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3 Simple Moves for an Effective At-Home Workout

3 Simple Moves for an Effective At-Home Workout

Stepping outside the gym and working out at home can be a reinvigorating way to shake up your fitness routine. It can also be an easy solution for those struggling to find the time to get outside the house for their daily dose of exercise.

For an effective at-home workout, all you need are some free weights, a couple of resistance bands, a medicine/stability ball, and you’re set! Here are my top three moves for an amazing at-home workout:

1. Tricep Dips Utilizing Coffee Table

Your tricep muscle is the muscle on the back of your arm closest to your shoulder. You can assist your tricep dips by putting more pressure on your feet, therefore decreasing the weight bearing on your arms.

Start with your hands shoulder width apart, while sitting on the edge of the coffee table. Your legs should be bent at 90 degree angles. Slide off the table, keeping your back against the table as you lower yourself down and push your way back up. Complete three sets of 12-15 reps.

This video by LIVESTRONG  show how to perform proper tricep dips.

2. Band Pull Aparts

Resistance bands are an easy and cost-effective way to spice up your workout. They are also easy to store, allow you to do a full body workout, and are easy to travel with.

Start in a standing position, legs shoulder width apart, knees slightly bent. Grasp the resistance band a little wider than shoulder width and raise your arms till they are in line with your body. You’ll feel resistance as you pull the band apart. Practice 3 sets of 12 – 15 reps.

To make this exercise harder, hold the band less than shoulder width apart or double up on bands.

3. Chest Press on Stability Ball

This exercise uses a stability ball and two dumbbells. A stability ball is a great addition to your workout, as your core and legs will need to work harder to maintain your balance.

Sitting on the stability ball, holding two dumbbells. Slowly walk your way out until you are lying on the stability ball, with your upper/mid back resting comfortably. Ensure your neck is being supported on the ball as well. Keep your glutes contracted and your body as straight as possible as you push the dumbbells up and above your chest into a press. Slowly, bring your arms back to the starting point, and then repeat. Go through 3 sets of 8–12 reps.

This video by Jillian Michaels demonstrates how to perform this exercise properly.

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