The Graphic Food Girl

Tag: protein

  • Top 5 Recipes for an Awesome Autumn

    Top 5 Recipes for an Awesome Autumn

    Intro

    What else can be an awesome start to the autumn with foods filled with veggies but hidden? If you are dairy free and on vegan diet, this signature cheese sauce is going to satiate the cheesy cravings and make wholesome recipes for breakfast, lunch, dinner or a snack. These recipes are delicious, homemade, and most of all affordable and efficient while making. This cheese recipe is a good meal prep, make ahead dish with lots of veggies, and still tasting cheesy with the blessings of nooch.

    The Signature Cheese Sauce “Say cheese”

    **”Say cheese”**sauce is cheesy and exclusively plant powered. Who knew plants can be wonderful in taste if enjoyed the right way. Homemade salads, or homemade meals can be wholesome with just this sauce. I have more details and facts about it in the recipe page, and this is base for all the top five awesome cheesy goodness you can try at home this autumn.

    Here’s a list and a quick sneak into the top 5 awesome Autumn recipes.

    No Say Queso Quesadilla

    • This has all the cheesy goodness loaded with protein and veggies to make it wholesome.
    • It is completely plant based, so there’s no dairy and meat.
    • Dip and Dive in with your favourite dips.
    • This vegan Quesadilla matches with homemade Mayo-n-Guac and salsa.

    Quick Fix Corn Toast

    • This is an excellent toast, unlike any regular one, but first, what is a regular toast? Nah, No toast is regular. It is all about the twists you can add to a toast and leave your taste buds tantalizing.
    • The best thing that can happen to your bread is toppings, fillings and spread. There’s sweet and savoury things to choose from.
    • Minimal prep is required and you can say no to doing a lot of dishes.
    • It has ***”CORN”***y goodness and ***”CHEESE”***y richness which comes from the signature sauce.

    Vegan Nachos

    • Are you tired of having nachos with meat and nothing else but lettuce like a salad? Here is a recipe with ingredients so tasty and delicious that you might not regret having them with chips.
    • This recipe is about making your cheat days or normal days healthy and extra nutritious.
    • For this recipe you could choose a variety of beans from red, black, pinto, pink, black eyed peas and garbanzo.
    • This recipe is loaded with cheese, beans and all plants goodness. It is not a salad, but very little preparation is needed.
    • This recipe calls for group party or just to make your cheat days more special.

    Vegan Hidden Veggies Pasta

    • Have you ever heard of picky eaters having a wholesome meal? No? Well, this recipe might give you a big nod to say yes to veggies. It smells cheesy, it tastes flavourful, no fancy ingredients required and best of all it is homemade pasta.
    • Not much preparation required as well.
    • First of all it is creamy and not greasy at all.
    • All the creamy, cheesy goodness comes from the cheese sauce.
    • Can you believe you can say no to oil in your pasta?
    • This recipe is amazingly homemade and definitely up for some modifications.

    Yes, Naan Can

    • Enjoy a naan as an amazing vegan, vegetarian pizza, loaded with toppings.
    • Naan can be bought from a store or made at home following few easy steps, by adding water to flour, instant yeast, and oil and make into a soft dough.
    • Since naan can be prepared in many ways, I would love you to try this homemade pizza with naan as a makeshift pizza base. It is easy ,vegan, vegetarian, dairy free, and deliciously homemade.
    • The cheese sauce and toppings make this recipe a whole meal.

    Now you know how to make cheese sauce and a variety of recipes with it, I would like to know what you think about it. If you enjoyed making it or just reading it share it with your friends and family to make an awesome homemade inspiriting recipes.

    These listed recipes are only a start, check out my website for more interesting recipes with plant powered ingredients and recipes which are illustrated visually.

    For more tasty, vegan, vegetarian recipes follow thegraphicfoodgirl.com beautifully illustrated with graphics and real food. Your views and comments inspire me a lot.

  • Healthy Vegan Protein Scoop at Home

    Healthy Vegan Protein Scoop at Home

    Intro

    If you are a vegan, or looking for that protein powder with nutrients and plant dense benefits, then, you’ve come to the right place. This is a homemade recipe which can be easily stored. Can you believe that it is a complete plant based recipe without any empty calories? This can be modified or adjusted to your liking as well. It can be used in so many drink recipes without altering in taste or flavour of your homemade drinks. Only 3 easy and quick steps are used for this recipe (Dry roast, Pulse and Scoop).

    I mostly used nuts, seeds and only one kind of dry fruit for sweetness, therefore It has no added sugars. It might be used for your pre or post workout sessions, or energy drink after a stressful day, or added to your lattes and chai for nutrient rich kick. It can be added to your smoothies, smoothie bowls, granola and cereal for extra richness and goodness. The ingredients used are available at home, mostly part of our vegan, vegetarian diets. This recipe is good for all the gluten free, dairy free, vegan, vegetarians, as well as non vegetarians to try.

    ***psst!***Don’t forget the free download for quick inspiration or to inspire others with favourite add ins.

    Equipment

    All you will need are

    • A nice cast iron pan, or some kind of pan which won’t heat up the ingredients quickly.
    • A spatula.
    • A blender preferably with a pulse mode. (If the mixture is blended without control, it will release natural oils and make butter.)

    Ingredients

    Directions

    Dry roast, Pulse and Scoop
    1. Dry roast the nuts and seeds in a cast iron pan in orderly fashion ON LOW TO MEDIUM FLAME, without chia seeds and dry dates.
    2. Once they are aromatic, turn off the flame.
    3. Cool them completely.
    4. PULSE the roasted nuts and seeds along with chia seeds and dry dates, avoid any chances of releasing natural oils present in the seeds and nuts.
    5. Once a fine powder is formed, it is ready to be scooped into your favourite recipes.

    Nutritional Value

    The information here is just an estimate and derived from an online nutritional analyzer or calculators. It is only for courtesy and convenience. Not to be considered as an alternative to professional’s advice.

    • This recipe makes about 50 tbsp. Approx. 3 cups and a couple of tbsp.
    • The calories are amazing less for a table of serving.
    • It is packed with protein and makes it for a good start of the day.
    • The nuts and seeds mixed together makes it a better combination rather than having only one or two types of nuts.
    • Dry dates are used in this recipe to add natural sweetness to the mix, so while adding to your favourite homemade drinks, you can avoid other processed sweeteners.
    • The recipe has ingredients good in monounsaturated fats, the good kind of fat like almonds, cashews, pecans, walnuts and omega 3 fatty acids present in flax seeds, chia seeds sunflower seeds which is essential mostly for individuals following vegan or plant based diet.
    • It is rich in Vitamin B complex, which is another vitamin largely found in nuts like almonds, walnuts and pistachios. B complex vitamin is an important vitamin essential for body’s immune health and aid in promoting cell growth, improving eyesight among many other things.
    • This recipe can be a stand alone protein drink or just an amazing add ins to your favourite homemade drinks. Stay tuned for more extraordinary recipes using this protein mix.

    My recipe analyzed@VeryWellFit.

    !!!CONTAINS NUTS!!!

    For the Graphic Food Lovers

    Free pdf Download Below

    Download the free printable (PDF)

  • Vegan Nachos

    Vegan Nachos

    Intro

    Are you tired of having nachos with meat and nothing else but lettuce like a salad? Here is a recipe with ingredients so tasty and delicious that you might not regret having them with chips.

    I don’t remember the last time I had nachos in a restaurant, because once I knew homemade ones are easy and delicious to make, going back for them was a big NO. First of all, the price and and the quantity don’t match. It is not wholesome. Chips are considered to be bad for health, but what about the protein in it? Chicken or beef, beans or corn are very nominal, don’t necessarily make a meal. This recipe is about making your cheat days or normal days healthy and extra nutritious.

    Plant Based Protein

    For this recipe you could choose a variety of beans from red, black, pinto, pink, black eyed peas and garbanzo. They can either be canned or properly cooked homemade beans. Soya chunks or soya curls used are completely gluten free, and are made with soy bean flour. You can use my signature cheese sauce for this recipe instead of conventional or dairy cheese and still get the cheesy flavor, which is again an amazing recipe with protein infused in it.

    Let’s dive into the goodness of cheese and chips with this easy, quick and delicious homemade nachos recipe.

    psst! Don’t forget the free download for quick inspiration and to inspire others with your own twists to it.

    Ingredients

    Directions

    Prep and Seasoning
    1. Heat up a pan add about 1 tsp oil , and sizzle cumin seeds along with diced onions and ginger.
    2. Stir in about a quarter cup chopped tomato and boiled beans without water along with boiled soya chunks.
    3. Season well with salt, chili powder, and taco seasoning if you prefer.
    4. Once everything is combined, turn off the heat, add a dollop of signature cheese sauce, cilantro and a tablespoon of lime.
    Equipment and Temperature
    1. On a baking tray which fits the air fryer, layer tortilla chips, a deliberate amount of cheese sauce and the hot seasoned mix.
    2. After about two layers, you can drizzle hot sauce, sprinkle jalapeños, tomato and onions.
    3. At 330º, in the pre heated air fryer pop the layered chips and air fry for 7 mins.
    4. If using an oven, broil the layered chips for 5 mins.
    Done and Dip ready
    • Once done, you can drizzle some dairy free sour cream, dip it in the signature Mayo-n-Gauc or homemade salsa.
    • Enjoy with fresh lime and mint agua fresca.

    Nutrition Facts

    The information here is just an estimate and derived from an online nutritional analyzer or calculators. It is only for courtesy and convenience. Not to be considered as an alternative to professional’s advice.

    • Serves about 2-3 people.
    • This is delicious and amazingly filled with nutrients.
    • If you are new to beans or prefer meat to beans, this recipe might change your mind.
    • This recipe has enough calories, and zero in cholesterol if you can cook the mix without oil.
    • No fancy equipments required. An oven can do as well as an air fryer.
    • Protein is present in both beans and soya chunks, are considered great add ins to a basic food recipe.
    • The cheese sauce used makes a great substitute as well as nutritious dairy free cheesy love to savour with your chips.
    • You could try making your own baked tortilla chips following easy simple steps like baking corn tortillas.

    My recipes analyzed@VeryWellFit.

    For the Graphic Food Lovers

    Free pdf Download Below

    Download the free printable (PDF)

  • Friendly KimBap

    Friendly KimBap

    Intro

    Hope you are not moving on from the latest and the most celebrated K drama Extraordinary Attorney Woo, because I have something really special from it. As we all know, K drama is about love, drama, action, suspense, thrill, and food. This series has lot of drama, and the fair dealings the characters have with each other is top notch. The drama is about the character who is on spectrum and the odds she faces with the world, yet proving to be Extraordinary in her own way.

    The depiction of food like any other Kdrama went beyond the viewers excitement, because the easy, delicious, homemade recipe got famous in the world of internet. It is the one that Dong Geu Rami, Extraordinary Attorney Woo’s best friend, in episode 8, makes breakfast for two with a quick, easy and undeniably delicious looking and yummy tasting KimBap.

    The fried egg along with caramelized kimchi for a kimbap is Attorney approved. Let’s get into this recipe to dwell in the present with this quick, easy, delicious, and homemade KimBap.

    psst! Don’t forget the free download, very well illustrated for a quick and easy inspiration.

    Ingredients

    Directions

    Frying the Egg and Kimchi

    1. Grease a pan with about 1/2 tbsp sesame oil.
    2. Crack an egg and fry it easy over or crispy until done.
    3. Add your fav seasonings like soy sauce, chopped red chili, sriracha, or spring onions.
    4. In the same pan, sauté kimchi with a pinch of sugar until it is aromatically caramelized.

    Layout and Folding

    • Fold Sushi nori starting from bottom edge to form a rectangle and fold either from right or left to form a valley fold square.
    • Unfold the sheet and lay out the ingredients starting with a thin layer of rice on the bottom squares and an egg and caramelized kimchi on the top squares.
    • Once it is properly placed, cut the middle of the bottom part.
    • Fold and overlap the seaweed and ingredients, until a square is formed.
    • Finally cut the square into triangle and plate.
    • Don’t forget to check my graphically illustrated recipe.

    Nutrition Facts

    The information here is just an estimate and derived from an online nutritional analyzer or calculators. It is only for courtesy and convenience. Not to be considered as an alternative to professional’s advice.

    • Serves about 2-3 people.
    • Sea weed is super nutritive and considered to add extra nutrients and minerals.
    • Nori is a red algae, dried and sold in the form of sheets.
    • It is eaten as snack, or can be a part of the meal or can be taken as a supplement.
    • Nori has Vitamin B12 which is very vital for vegetarians.
    • Research has shown that it is important in blood sugar control, and may as well improve immune system.
    • Eggs used are very good in vitamin D and protein which make for a good protein rich breakfast.
    • Kimchi is a nutrient rich and contains probiotics which has benefits of improving gut health and immune system. Caramelizing kimchi brings out the nuttiness and makes a great side dish as well as a add ins like in this Kimbap or fried rice.
    • Overall, recipe is quick, easy and deliciously homemade, which can be your favorite as well.

    For the Graphic Food Lovers

    Free pdf Download Below

    Download the free printable (PDF)

  • No Say Queso Quesadilla

    No Say Queso Quesadilla

    Intro

    This is easy, quick, delicious, gluten free, healthy and palatable quesadilla. It might beat the restaurant style quesadilla. The restaurants might have some pretty looking but not filling quesadillas, and once you try this recipe you might want to have it only at home, which is dairy free and affordable as well.

    I used my fav homemade corn tortillas and rummaged vegetables in the refrigerator. I always have boiled and frozen variety of beans for scenarios like this. To pair with it there’s a savory Mayo-N-Guacamole , which is totally customizable with vegan mayo.The cheese sauce in this recipe is my signature No cheese Cheese sauce (Say Cheese).

    ***psst!***Don’t forget the free download for quick inspiration and to inspire others with your twists.

    Ingredients

    Directions

    Saute and season
    • In a Fry pan, add enough oil to sear your veggies.
    • Add salt, cayenne and cumin powder
    • Finally, garnish with cilantro.
    Spread and fill
    • Spread the homemade Say Cheesesauce on the tortilla.
    • Fill it up with enough seared veggies and fold into half circle.
    Fry and slice
    • Fry or grill your folded tortilla by flipping over twice and pressing lightly.
    • Once fried, slice the tortilla into triangles and plate.
    Dip and dive
    • Dip and Dive in with your favourite dips.
    • This vegan Quesadilla matches with homemade Mayo-N-Guac and salsa.

    Nutritional Facts

    The information here is just an estimate and derived from an online nutritional analyzer or calculators. it is only for courtesy and convenience. Not to be considered as an alternative to professional’s advice.

    • This recipe is approx. 5-6 servings.
    • 100% Corn tortillas transcend over Flour tortillas for their gluten free and fibre rich nature.
    • These are low in calories and fat.
    • The veggies make this recipe fulfilling.
    • Cooked Red beans make it protein rich , which is why they name them “poor man’s meat”. They have low GI making them effective for blood sugar control.
    • It is zero in cholesterol when the veggies are baked.
    • The taste and the ingredients used are ultimately flavourful, and it is safe to say you could give it a try and get inspired or let me in on your secrets with homemade quesadillas, and inspire me.

    My recipes are analyzed @VeryWellFit.

    For Graphic Food Lovers

    Free pdf Download Below

    Download the free printable (PDF)

  • Say Cheese

    Say Cheese

    Intro

    Real cheese is traditionally made from dairy , but what about vegan cheese? Vegan cheese is made with one or more veggie along with nuts and oils. Of course, there are a collection of store bought vegan cheese but at the cost of preservatives and things which we might be sceptical about.

    This is a two easy quick steps recipe you can follow to make a homemade, vegan, dairy free, yummy delicious cheese sauce. The ingredients are easy and readily found in your pantry. You can make numerous and assortment of eatables, if you are hankering for some cheese and following a dairy free and vegan diet. This is wholesome to eat and easy to make.

    ***psst!***Don’t forget the free download for fridge magnets to get inspired and inspire others.

    Ingredients

    Directions

    1. In an IP, add 1 cup water and steam your veggies and nuts for 10 mins at high pressure, in a steaming basket.
    2. After 10 mins of natural release, Open the IP very carefully, by pressing the valve.
    3. In a blender, add your boiled veggies and nuts, along with the seasonings.
    4. At this point add the veggie stock cube, and nutritional yeast.
    5. Blend until everything comes together ,fully mashed, and creamy.

    That’s it ! The ultimate no cheese-cheese sauce is up for some game.

    There’s lots you can do with this sauce.

    • A dip
    • A spread
    • In mac and cheese and many more.

    This is easy and quick to make.This is one of my home made comfort food to go, stashed away in the freezer for a week but finished before I know it!

    Nutritional Facts

    The information here is just an estimate and derived from an online nutritional analyzer or calculators. it is only for courtesy and convenience. Not to be considered as an alternative to professional’s advice.

    • This recipe makes approx. 7-8 servings.
    • This cheese is packed with veggie and nut power.
    • The nutritional yeast aka nooch , is an inactive yeast used in cooking to give umami flavour and its low sodium and low calorific nature makes it a very decent ingredients for vegan, dairy free, gluten free diets.
    • Nooch when fortified is rich in vit B12, vit B6 etc.
    • The chickpeas and nuts are protein rich ingredients.
    • The pumpkin seeds are fiber rich.
    • Celery and carrots rich in vit K(blood clotting and bone strength) and beta carotene(improve immune system and assist good vision) respectively.
    • Thus, a homemade cheese sauce is the best nutritious, most delicious, nonetheless easy to make.

    !!CONTAINS NUTS!!

    For Graphic Food Lovers

    Free pdf Download Below

    Download the free printable (PDF)

  • Savoury Steamy Eggs

    Savoury Steamy Eggs

    Intro

    In the kitchen an egg is the simple, easy and quick ingredient that elevates a dish. I usually make egg curry for lunch and make it a meal with rice and veggies. The richness of the yolk and silky white part of the egg delight me. It can be savoured at any meal of the day.

    They add texture and flavour to a dish with its rich, savoury, salty nature. There’s different approach to making an egg recipe in the world of culinary. There’s boiling, frying and eating raw as well. You can play with the spices, condiments and simply amp up the meal in full with just one simple egg.

    My recipe today is a quicksavoury steamy eggsinspired by my fav Youtube chef Maangchi. I’ve been her follower since i fell in love with K-drama and K-pop, way back in 2013 and wanted to know the real culture and cuisine of maangchi unni.

    psst! Don’t forget to download my free printable for your magnets or for quick look.

    Here’s 3 quick, easy, homemade delicious egg recipe steps you can follow to make this savoury steamy eggs in an instant pot.

    Ingredients

    Prep

    1. Add 4 large eggs in 1 cup of water and whisk.
    2. Stir in 1/3 tsp Salt , 1/4 cup chopped onions, 1/4 cup chopped bell peppers.
    3. Add in a Splash of milk and 1/4 tsp turmeric for less the eggy smell.
    4. 1/2 tbsp Chilli powder or chilli flakes to get a kick with spice.
    5. Grease the steam safe bowls and pour the mixture in, leaving about a couple of inches on the top.

    Time and Presets

    1. Place the bowl on the trivet stand in the Instant pot (Ip) and cover it with lid, do not pack it in.
    2. Set the Ip in manual for 15 mins at low pressure.

    Savour at its best

    • While it’s still hot Sprinkle with chilli flakes and scallions.
    • Season with soy sauce if desired at last.
    • Enjoy this steamy spicy eggs, for breakfast, lunch or dinner.

    Nutritional Facts

    The information here is just an estimate and derived from an online nutritional analyzer or calculators. it is only for courtesy and convenience. Not to be considered as an alternative to professional’s advice.

    • Eggs are one amongst the nutritious food on planet.
    • They contain various traces of nutrients for the health.

    • The top 5 nutrient benefits of a delicious egg are;

    • Eggs are high in cholesterol but that doesn’t necessarily mean they increase blood cholesterol according to the NIH , for majority of people.

    • Eating eggs has shown to improve the HDL cholesterol (GOOD cholesterol), and it is linked to lowering the risk of heart diseases and strokes, according to NIH.
    • Pasture eggs are usually rich in omega-3 fatty acids and they reduce the risk of heart diseases.3º
    • Protein is the building block of the body.Eggs are very rich in protein and one large egg contains about 6 g of it.

    • Eggs are incredibly filling. They tend to make us eat less because of its satisfying macronutrients.4º5º

    • I hope keeping the nutrition facts aside you would try making this easy, delicious, homemade egg recipe, repeat,inspire and get inspired.

    My recipes were analyzed @VeryWellFit.

    For the graphic food lovers

    Free pdf Download Below

    Download the free printable (PDF)