Tasty High Protein Vegan Pancakes+talk about macronutrients

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pancake2.jpgGetting enough protein on a plant based diet can sometimes be troublesome for a lot of people. I often find it difficult to add a protein source at every meal as I more often than not will not have some tofu or tempeh stored in the fridge.

For me personally, protein is important for satiety. When I don’t eat enough protein, I find myself looking through cupboards after a meal and having a bite of this and a bite of that. I simply do not feel satisfied. Do you know this feeling? I feel like there is alot of emphasis on carbohydrates, bur not alot of emphasis on protein or fats on a plant based diet. I highly recommend eating enough protein and fats for satiety and vitamin absorption.

Fat may be more energy dense than carbohydrates or protein, but if you add some to every meal, you will find yourself being more satisfied and eating less overall. (If that is your aim).

After a purchased vegan protein powder, I found it a lot easier to get in protein at every meal. You can keep protein powder in the cupboard and have it on hand for whenever you think you are lacking protein.

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Today I am sharing a delicious recipe for vegan protein pancakes. It is only 5 ingredients and very wholesome and tasty. In addition, for those of you IIFYM people there is 20 grams of protein per serving! You will need a high quality vegan protein powder for this. I use Sun warrior vanilla protein and I recommended you to use one that is vanilla flavoured as well.

I saw a lot of high protein vegan YouTubers and body builders making this type of pancake and I was inspired to make my own. Even though I’m not a body builder, I still make these pancakes often and enjoy them more than regular pancakes. I have adjusted the liquid ratio to make sure these pancakes do not end up raw on the inside.

I eat these pancakes with a cauliflower and swede soup and simple salad as brunch. I don’t have time to make these on weekdays.


Vegan Protein Pancakes

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Serves Two or One if you are a pancake monster who wants to get gains then you will get 40 grams of protein. Woo.

Ingredients

90 grams whole grain rolled oats/regular oats

30g vegan vanilla protein powder

1/2 medium sized banana

1 tsp baking powder

1 1/4 cup almond milk/ water or a mixture of both

Toppings:

Fresh, seasonal fruit (I’m in NZ and the only thing I had was apples)

Maple syrup

Nuts, seeds, ground flaxseed, coconut etc

Instructions:

Add all you pancake ingredients into your Vita-mix/blender/food processor and blend it up!

Let your batter sit for 5-10 minutes to thicken up. This is important or the pancakes will be raw on the inside when you fry it.

After 5-10 minutes, add a few tsp of water to adjust consistency. Batter should be thick but pourable.

Heat a non stick frying pan on medium heat. Pour pancake batter onto pan and fry for 2-3 minutes on each side.

Remove from heat and serve with maple syrup and fruits.

Cauliflower and Swede Soup

I threw this together and it tasted pretty good.

Chop up 2 cups of cauliflower into florets and 1/2 a decent sized swede into chunks. Sauté 1 garlic clove in 1/2 tsp of coconut oil in a medium sized pot. Add cauliflower, swede and 1/4 cup water. Add a pinch of salt and cumin and let the vegetables cook for a few minutes. Add 2 cups water, bring mixture to boil, cover and let it simmer for 10 minutes or until cauliflower and swede is tender (poke it with a fork). Remove pan from heat and transfer the mixture to a blender/or blend it using a stick blender.  Once mixture is blended, transfer soup to pan and heat on low heat. Add salt, pepper and chilli powder and adjust to taste.

Salad

Lettuce, tomato, shredded carrot. Toss with lemon, salt, pepper and olive oil (if you want). Sprinkle on some seeds/nutritional yeast,

10 minute Pizza Toast

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Hi!

I know life can be busy and sometime when we are just hungry. We come home tired and stressed and we just want to stuff something in our mouth and go to bed. We don’t want to start making some strange cauliflower pizza or pasta made out of zucchini. We just want pizza. or toast.

Which is why I present to you pizza toast. It’s like a sad version of pizza that you kind of have to imagine you are having a deliciously gooey margherita pizza when you are not but it is also like a fancy awesome version of toast. But hey, it’s better than eating cereal..right? Jokes haha I love fruit loops with the parrot on the box 🙂

This style of open faced toast is quite popular Japan, Hong Kong and Malaysia as well as many parts of Asia. Bread is quite popular in Japan, China etc however the type of bread consumed is different to European bakeries. Asian bread is softer, fluffier and whiter. For example, their generic white bread is square shaped-as opposed to rectangular shaped-and as fluffy as a cloud. In addition, the crust is lest distinct.

From my perspective, traditional Chinese citizens prefer white flour, white rice over whole wheat flour, brown rice etc. Like for some odd reason, my relatives avoid brown rice and crusty hard sourdough like the plague…

Anyway, what I am trying to say is Chinese people enjoy white bread because it suits their taste.

So please give this Pizza Toast idea a try and I hope you consume it in solitary confinement of your own room.IMG_2797.JPG


Pizza Toast

 

First up:

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Ham+Pickle+Mayo+Cheese+Mustard+Black pepper

I use vegan ham, vegan cheese, free range egg mayonaise, bread and butter pickles, french dijon mustard and freshly ground black pepper. You see I am lactose and egg intolerant and don’t eat meat. However.. I do eat mayonaise and butter. Yeah you can judge me whatever but I’ve just got to do what works.

Mix some mayo with a slug of mustard and spread it on your asian white bread. Add a slice of vegan ham or ham, grate some vegan cheese or cheese and put two pickles on top, one slightly overlapping the other. Grind some black pepper on top and paint the naked edges of the bread with melted butter. Grill your bread under a hot oven grill for 2-3 minutes until the edges are crispy and golden brown.

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Canned spaghetti+Cheese

If you’re from NZ you probably already know this.

Open your canned spaghetti (Watties) and spread it on your bread. Grate some vegan cheese or cheese on top. Brush the edges of your toast with butter. Grill your bread under a hot oven grill for 2-3 minutes until the edges are crispy and golden brown.

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‘Maghertia’

Spread some pizza sauce on toast. Add some grated vegan cheese or cheese on top. Top with a halved cherry tomato and brush the edges of the toast with olive oil. Grill your bread under a hot oven grill for 2-3 minutes until the edges are crispy and golden brown.

Only three! Yeah I know sorry you are probably disappointed because you binge on buzzfeed and pinterest where you can see twenty toppings for avocado toast. Sadly this is not how things work here.

So yeah, bye.

Scallion Oil Noodle 葱油拌面

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Don’t you remember the simplicity of childhood?

As children, we valued the simplicity of life. Everything for us was simple; including our favourite foods. One of mine were noodles.

All Chinese kids love noodles the same way Western kids love hot chips. Noodles were the warm, comforting carb Mum would whip up in the kitchen whenever you were hungry. Or the These type of noodles are called “拌面” or mixed noodle. There are two rules for “拌面” ; the dish must consist only of noodles and the dish must be have a cooking time of less than 9 minutes.  Add some meats/vegetables, and the beauty and simplicity of  “拌面” will be gone. YOU SIMPLY MUST EAT IT THE WAY IT IS.

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Today I will be sharing with you “葱油拌面” or scallion oil noodles. To make the Scallion Oil,  you must first sauté shallots, Sichuan pepper and dried chilli with some neutral oil. Afterwards you strain the oil and braise some scallions using your fragrant infused oil. Once complete, store the fragrant scallion oil  in the fridge as a condiment and apply it to freshly cooked, thin, wheat noodles tossed with soy sauce, black vinegar and sugar when needed.

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When life gets tough and I don’t feel like cooking dinner, I make this dish. When I need a quick lunch, I make this dish. When I feel like dunking my face in a giant bowl of steaming noodles, I make this dish.

With a jar of braised scallion oil in the fridge, noodles will never let me down.


Scallion Oil Noodles (葱油拌面)

Scallion oil makes a small jar and recipe for noodle serves one

Ingredients for the Scallion Oil:

Part one:

Grape seed oil/Cold pressed Canola oil/Tea seed oil 100ml

One shallot, thinly sliced

2 dried chilli

2 star anise

1 tsp sichuan peper

Part two

2 scallions, green part only, chopped cross-wise into 4 cm long strips

Ingredients for the noodle:

70-80g thin dried wheat noodle

2-3 tsp Chinese soy sauce (something like Lee Kum Kee)

1 tsp dark soy sauce

1/2 tsp chinese black vinegar* or use rice vinegar

1/2 tsp sugar

Chilli flakes, if desired.

Instructions for oil:

Add “Part one” ingredients into a small pot and place on stove.

“Simmer” the shallots and spices in the oil until golden and fragrant.

Remove from stove and strain oil through a mesh strainer

Return strained oil to pot and add scallions to oil

Sauté scallions on low heat until brown and caramelised, then store oil+braised scallions in a glass jar for future use.

Instructions for noodle:

Cook wheat noodle according to package instructions.

Drain noodle but do not rinse.

Toss noodle with seasonings and 1 tbs of scallion oil noodle. Fish out a few braised scallions from your jar and add to your dish.

DO NOT ADD ANY VEGETABLES/MEATS/SPROUTS/NUTS/AVOCADO/KIMCHI/CHIA SEEDS, WHATEVER PEOPLE DO THESE DAYS TO OVERCOMPLICATE RECIPES. THERE IS A PLACE AND TIME FOR THIS BUT DEFINITELY NOT ON MY BLOG.YOU MUST EAT IT THE WAY IT IS.

Mix-mix and Eat with some pickles/kimchi on the side.

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xx

Recipe adapted from my relatives, Ding Tai Fung and this Chinese food blog.

Sweet Pumpkin Cakes 南瓜饼

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Do you remember the one thing you loved to eat as a kid? The one thing that would always have a special place in your heart, no matter how old you become?

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Ever since I was a kid,  I have loved to eat sweet pumpkin cakes. They were crispy on the outside and chewy and sweet on the inside.

I don’t have any stories to entertain you on sweet pumpkin cakes. They are simply one of the things that always have and always will be part of my life. Honestly, I don’t even remember how I discovered them.

Sometimes it’s the simplest foods that truly feed your soul and make you feel satisfied.

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If you ever travel to China, try looking out for these delicious treats. Some good places too start are Karaoke bars, Yum Cha restaurants and Bubble tea cafes.

I think these are good for afternoon tea. I ate them with some grapefruit and daisy tea.

Trust me, I have made these nearly fifty times.

xx


Sweet pumpkin cakes (南瓜饼)

Ingredients:

1 cup steamed good quality pumpkin (steam some pumpkin, measure out 1 cup)

75 grams glutinous rice flour* /sweet rice flour

25 grams rice flour

2-3 tablespoons sugar (adjust to taste)

oil

Instructions:

Steam some pumpkin, mash it up and measure out one cup (200g)

Taste pumpkin and add sugar to complement sweetness of the pumpkin.

Add both flours to steamed pumpkin mixture.

Knead into a dough. Dough should be firm enough to roll into balls. Adjust moisture content to your own situation.

Roll into balls and flatten out like cookies. I stamped them with a little mooncake stamp to make them look pretty 🙂

Place pan on medium heat and add a decent amount of oil. If you skimp on oil you skimp on crispiness.

Once pan is heated, add your pumpkin dough patties onto the pan and cook until both sides are golden and crisp.

Place onto a paper towel to remove excess grease.

Serve with some tea,  nuts,  red dates and chopped fruit. Now that is a proper Chinese afternoon tea 🙂

X

Vegetable Steamed Buns(蔬菜包)

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When I went to China, I went to go to as many small street food stalls (小吃店)as possible. There is one small street food stall I will always remember….IMG_2397.jpg

Let me tell you about this small bun shop in a residential neighbourhood in the Pan Yun district of Guang Zhou. Every morning a crowd of loyal customers and curious spectators crowd around a small street small selling various kinds of steamed buns. They are surrounded by steam, as the push and squish to purchase their morning breakfast. The young lady in charge of selling the buns is is surrounded by crates of steaming vegetable, meat and red bean buns on top of each other. She is sassy and blunt, if you don’t make up your mind fast  she will simply ignore you and give the last red bean buns to someone else. You can see a few men rolling out dough and wrapping the buns through the glass windows. There is one guy who is steaming fresh rice noodles at lightning speed, before chucking it in a plastic container for the eager customers to devour. If you come after 10:30 am everything, except for a few pork buns  will be completely gone.

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Every morning, my mother and I would go to this bun shop and eat the breakfast. And by breakfast I mean the best breakfast ever . I remember squatting on a plastic stool eating 1 cabbage bun, 1 red bean bun, 1 Shu Mai and one container of freshly made rice noodles topped with carrot and shiitake all in one sitting. Plus a cup of freshly made soy bean milk (豆浆) to wash everything down. The buns here are fluffy, tender and yellow, due to the addition of corn flour in the dough. The fresh rice noodles are silky and smooth, easily slurped up with some sauce.

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My uncle was the one who told me about this place. “This place is pretty trustworthy” he said. “Most small street food stalls use recycled oil* and all sorts of strange things. But, because this one is in a neighbourhood, it has to have a good reputation, or rumours will spread and it will be out of business”.

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My favourite bun from the bun shop was the vegetable bun. It is simply a steamed in a yellow dough filed with sautéed cabbage.  I daydream about these vegetable buns too much. Therefore, I have decided to make some myself so I can get one with my life.  After a bit of trail and error, vegetable buns are slightly different, but still very delicious.

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My recipe consists of a carrot, cabbage and shiitake filling wrapped in a buckwheat dough. The dough is fluffy and slightly sweet and the filling is juicy and fragrant.

Sometimes when I eat my own homemade steamed buns, I imagine I am back in the small bun shop sitting on the plastic stool again…..

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*Basically the infamous recycled oil is extracted from restaurant leftovers… haha it is not very hygenic


Vegetable Steamed Buns (蔬菜包)

Ingredients for dough:

Dry

all purpose wheat flour 180 g

buckwheat flour 60g (use can use all all purpose if you want)

one heaped tsp baking powder

1/3 tsp salt

Wet

150 ml warm water (35 C )

1/2 tbs sugar

1 tsp instant yeast

1/2 tsp wheat flour

Ingredients for filling:

1/4 of a medium sized cabbage, chopped into thin strips

2 shiitake mushrooms, sliced finely

1 small carrot, shredded finely

sesame oil, oyster sauce and salt

Instructions:

Combine dry ingredients for dough in a large dough. Combine wet ingredients for dough in a seperate bowl. Combine wet and dry ingredients together to form a moist and soft dough. Adjust water/flour ratio if needed.

Knead your dough on a lightly floured bench until smooth and glossy. Place in a bowl, cover with cling film/damp towel and leave in a warm place to rise for one hour.

Meanwhile, make your filling. Heat 1 tsp neutral oil and 1 tsp sesame oil in a medium size pan.

Add cabbage and stir fry for 1-2 minutes. Add some salt to taste.

Add carrot and shiitake mushrooms and stir fry for another 2-3 minutes

Add some oyster sauce to taste, and stir fry for another 30 seconds until 75% cooked.

Let filling cool.

When dough has risen, place it onto a floured bench, and roll it into a log.

Divide dough into six balls and roll each ball into a circular wrapper by rotating the dough by 90 degrees every once so often when you roll. (Tip, if your dough is too moist, it will not shape well, so be careful!)

Using this helpful video as a guide, place a tbs of filling in the middle of wrapper, and fold sides of wrapper like a fan, to overlap each other.

Finally, pinch the dough folds together, and, with a twist, close up your bun. My description sucks, you should really watch the video…

Place your bun on a small square of parchment paper.

Place buns in a steamer (you can make one on your stove) and steam for 12 minutes on medium high heat.

Do Not Open The Lid throughout the steaming process!

After 12 minutes has past, turn off the stove and let the buns sit for 5 minutes in the pot.

After 5 minutes has past, tilt your lid slightly on an angle make a small gap. Let buns sit for another 2-3 minutes. This process ensures your buns will be smooth and wrinkle free.

Remove and serve! I eat mine with some homemade pickled daikon and a marinated cucumber salad.

Cucumber Salad 凉拌青瓜

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Is Cucumber really attractive? I don’t think so. It just lies in the supermarket absentmindedly and people think of it is the “basic vegetable you put in those lettuce leaf salads”. Avocados get the spotlight on Instagram, but do cucumbers? Would you really dare to declare for your love of cucumbers without the fear of being judged as incredibly boring at health concious. “OMG, I loooove cucumbers” and people will look at you weirdly and ignore you. “OMG, I looove avocados” and people will be like “OMG me too,  I  only eat “smashed” avocado toast that costs 20 dollars and OMG OMG have you tried that new thing on Instagram where cut it into a shape of a rose and put it on toast OMG 1!1! #vegan #rawtill4 #hispter #avocado #glutenfree #clean eating!!! 

I love avocados too. But cucumbers can also be incredibly delicious too if you flavour it well. Add a bit of sourness and spiciness and  it will become the most delicious salad you have ever tasted.

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This Chinese cucumber salad (凉拌青瓜) is something you will find all over china. It is a refreshing and delicious side dish. Your taste buds will be so startled by the bursts of flavour. Before you know it you will be bingeing on cucumber salad, non stop….


Cucumber Salad

Ingredients

1/2 telegraph cucumber

one garlic

one tsp of each; soy sauce, black/rice vinegar, oyster sauce and chilli oil (homemade or 老干妈 brand)

salt and sugar to taste

Instructions

Peel cucumber skin, but leave a few dark green strips for  aesthetics

Chop cucumber in half, lengthwise and half it again. Chop each of your four cucumber strips at a 45 degree angles into chunks.

Slice garlic thinly and toss in the bowl with cucumber. Add seasonings and a little salt and sugar to taste.

Chill in fridge for 5-10 minutes and add some dried chilli on top to decorate.

Done. Easy and delicious!

Salmon Roe and Avocado Don

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Are you sweaty, tired and not in the mood to stand 30 minutes beside a mini fire?  If so, you are like me. I hate turning on the stove in summer time. This no-cook salmon roe and avocado don recipe is the perfect solution for our summer heat problems. I adapted the recipe from a Taiwanese cookbook about making rice balls called {饭团日和}. I found it cute how they used an avocado as a bowl, so I stole their idea and placed it on my blog!IMG_1803.JPG

This dish is simple, healthy and delicious  The creaminess of the avocado matched with the bursts of flavour from salmon roe  will definitely excite your tastebuds.The fragrance of shiso makes it even better. Salmon roe and avocado are rich and fatty. Be sure to eat some kimchi/pickles/salad with vinegarette as you will need something sour to balance out the fattiness.

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Enjoy xx


Ingredients

Serves 2 (one person will have to eat theirs from a normal bowl)

You will need a rice cooker

0.75 rice cooker cup of sushi rice

1.5 tbs sushi vinegar/ mix together 1.5 tbs rice vinegar+1/2 tsp salt+1/2 tsp white sugar (adjust to taste)

One avocado

50g salmon roe/caviar * (1/4 cup)

1-2 tsp japanese soy sauce

Shredded nori and Shiso leaves**,to garnish

Kimchi/homemade pickles/salad/something sour to serve

Instructions

Cook rice according to rice cooker instructions.

Once rice is cooked, place in a bowl, wooden if possible.

Add sushi vinegar and using a rice paddle, fold the rice in. Be sure to keep the rice grains intact.

Cut the avocado lengthways, in three quarters. You will have one large halve and one small halve. Use the larger halve of the avocado as your bowl.

Scoop the avocado out of it’s shell. (KEEP THE SKIN INTACT).

Dice avocado into chunks and fold into the rice mixture.

Gently place the avocado and rice mixture back into the shell.

Mix salmon caviar with 1-2 tsp of soy sauce.

Place on top of the avocado bowl. Garnish with chopped shiso leaves and shredded nori.

*I know salmon roe/caviar is kind of expensive, I got mine from Farro Fresh for $26/100g. However, your caviar can feed four people from this recipe. If you eat brunch in NZ, your eggs benedict is like $19 dollars. And thats just eggs.

**You can find shiso leaves at korean supermarkets. The flavour and fragance of shiso leaves is irreplaceable, but you can use chopped spring onion instead.

Sweet fried rice cakes 糖油粑粑

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If you walk along any street in the Hunan Province of China, you will find two two key players in the street food scene. Stinky Tofu (臭豆腐)and Sweet fried rice cakes. Stinky tofu is a black tofu like substance that is brined in fermented milk, to give it the distinguished smell. The black tofu is fried, dipped in a sauce and served with pickles and chilli. Although it is stinky, it is very tasty. Sweet fried rice cakes are patties made from glutinous rice flour and water which are then fried in a mixture of oil, sugar and water. It is sweet, oily and chewy, and a favourite among kids.

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Nobody bothers to make stinky tofu at home because it is too complicated to make and we all know it is tastier from the street. However, it is very easy to replicate sweet fried rice cakes at home. Served with a cup of tea, it makes nice afternoon snack.

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My aunty makes delicious sweet fried rice cakes, so I asked her to share her recipe.


Sweet Fried Rice Cakes

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Ingredients for the patty:

100g glutinous rice flour

1/2 US cup water /110-120ml water

small pinch of salt

Ingredients for frying:

Neutral Oil

3-4 tablespoons of water

at least 60g of raw sugar

Instructions:

Mix together glutinous rice flour and water to form a dough. Adjust if dough is too sticky or dry.

Divide dough into six balls and form small patties.

In a saucepan, add oil to 1/4 the height of the pan’s wall. Heat the oil for 2-3 minutes at moderate heat.

Add sugar and water and mix.

Add the patties into the oil and fry until both sides are golden and crisp. If you like things soft, do not fry as long.

Enjoy with a cup of tea!

xx


Hi!

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I guess this is the start of Respect My Belly.

I am 15 years old and I live in Auckland, New Zealand.

Moving from China to New Zealand, I often had cravings for the delicious meals I ate in China. Even though there was plenty of delicious foods in New Zealand,  I often craved the homemade meals I ate in my Grandma’s kitchen.

This blog is a tribute to my stomach. I hope I can recreate some of the nostalgic foods from my homeland and share it with you.

Thanks

lakeCindy