All posts by Danny Collier

Sweet Potato-Bean Burgers

July 2, 2013

Sweet Pototo-Bean Burgers 

Time: 30 minutes prep

Makes 8 burgers

Ingredients:

  • 1 tbsp coconut oil + extra for frying pan
  • 1 pound of sweet pototoes, diced
  • 4-5 cloves of garlic, minced
  • 1/2 tsp ginger powder
  • 2 paprika
  • 1/4 tsp cayenne pepper
  • 1 can pinto beans, drained and rinsed
  • 1 cup cooked brown rice
  • 1/4 cup quinoa flakes
  • 1/4 cup finely chopped almonds
  • Sea salt and pepper, to taste
  • Lime wedges for garnish

Cooking Instructions

  • Chop sweet potatoes coarsely then use a food processor to pulse them into a fine dice.
  • Heat 1 tbsp of coconut oil in skillet over medium-high heat.  Add/stur in the sweet potatoes and add a pinch of sea salt.  Cover and cook until the sweet potatoes are completely tender (about 5 minutes) sturring occasionally.  Add the garlic, ginger powder, paprika and cayenne and cook about 30 seconds and then remove from heat.
  • Empty the pinto beans into a large bowl and use a fork to mash them.  Add the cooked vegetable mixture along with the cooked rice, quinoa flakes and almonds.  Stir to combine and then add salt and pepper if needed.  Hand-shape the mixture into 8 burger patties.
  • Heat a small spoonful of coconut oil in a pan over medium-low, then set a couple of patties in the hot pan.  Cook the patties for about 6 minutes, then flip them over.  You should see a nice crust on the cooked side.  Repeat action on the other side of the burger, then remove from pan.
  • Serve the burgers on a your bun of choice (I prefer sprouted or whole wheat)  

Cocoa Balls

June 27, 2013

My friend Ana brought her “award winning” cocoa balls to my last plant-based potluck.  With their high glucose (from the dates), they can be used as a preworkout snack or just as a tasty, antioxidant and flavonoid rich desert.

1 cup of sunflower seeds
1/3 cup of cacao powder
2 tbs of coconut nectar ( or maple syrup)
1/2 of dates
1/4 cup of coconut oil
1tsp of cinnamon

1/4 cup of finely shredded coconut flakes

 In a food processor, process all ingredients except the coconut flakes.  Remove mixture and sprinkle with coconut flakes before shaping into balls.

Asian Carrot Avocado Salad

June 26, 2013

I love this salad!  It’s easy to make and has an Asian-influenced flavor.    

Time: 15 minutes

Makes: 3 -4 servings

DRESSING:

  • 2 tbsp olive oil
  • 3 tbsp lime juice
  • 2 tsp ume plum vinegar
  • 1 tbsp grated fresh giner
  • 1 tbsp ground coriander
  • 1 tbsp agave nectar

- Place all ingredients in bowl and mix well.

SALAD:

  • 4 cups grated carrots
  • 1 cup chopped cilantro 
  • 1 cup chopped parsley
  • 1 sliced green onion
  • 1/2 cup raw sesame seeds
  • 1 large sliced avocado

- Place all salad ingredients in a large bowl.  Pour dressing over salad and toss well.  Sprinkle 1 tbsp on sesame seeds on top.

Holly’s Gluten Free Vegan Brownies

May 28, 2013

 

Who doesn’t like brownies?  Well these are some of the best ones I’ve had – and that includes vegan, and nonvegan.  Holly of My Plant Based Family shared these delicious brownies with me at her Healthy Cravings event last April and I was blown away by how good they were!

Health Benefits:

  • Free of common allergins
  • Rich supply of antioxidants (cocoa)
  • High in fiber and Vitamin A
  • Mostly organic

Ingredients:

 

  • 1/4 cup unsweetened applesauce
  • 2/3 cup cocoa powder
  • 1/4 cup brown rice flour
  • 1/4 cup sorghum flour
  • 1/4 tsp sea salt
  • 1/4 tsp baking powder
  • 1/2 cup turbinado sugar
  • 2/3 cup pureed cooked sweet potatoes (I just used a fork)
  • 1 1/2 tsp vanilla
  • up to 1/2 cup almond milk, start with 1/4 cups
  • 1/2 cup cocoa nibs

Do:

  1. Preheat oven to 350° and lightly spray an 8×8 pan.
  2. Put all of the ingredients except chocolate chips in a large mixing bowl. Stir until everything is mixed well adding more plant milk if needed.
  3. Fold in chocolate chips reserving a few spoonful’s. Spread the batter smooth and sprinkle the reserved chocolate chips on top.
  4. Bake for 35 to 40 minutes, toothpick will not come out clean.

Bulking Up With Plants

May 21, 2013

The conventional method of adding lean muscle mass suggests increasing protein intake by any means necessary; mostly from synthetic supplements and highly acid-forming and inflammation promoting animal products; meat, dairy eggs, etc.  To the contrary, a whole plant-based diet enables you to recover faster and train longer and harder, while not compromising your overall health.

 

However, like any other fitness goal, it takes hard work, consistency and strategy.  I can speak from experience, I added 12 pounds of lean muscle while decreasing my body fat percentage in less than a 3 months early last year.   The main difference in strategy from leaning out is the quality of carbohydrates consumed.   Whole, higher glycemic complex carbs like sweet potatoes, squash, yams and brown rice combined with healthy fats and protein (roughly a 4 to 1 ratio) allows your muscles to heal faster, enabling you to work out more and ultimately leads to increased muscle growth.

 

In addition, look to consume roughly 1 ½ to 2 grams of protein per pound of body weight, from plant-based high protein sources consist of beans, legumes, nuts/seeds and pseudo-grains such as quinoa, buckwheat and millet.  Protein sources like hemp, chia, and most nuts/seeds are also rich in Omega 3 and 6.  These healthy fats help to reduce inflammation in the body after a workout.

 

Furthemore, spread out your meals throughout the day and never let yourself get too hungry.  Nutrient timing is vitally important.  Make sure you get at least 20 grams of high quality protein within 1 – 2 hours after a workout.

 

Meal Plan:

 

Breakfast: Plant-POWER Smoothie

  • 1 scoop VegaONE (Natural Flavor)
  • ½ cup cooked buckwheat
  • ½ cup almond milk
  • 1 ½ cups of water
  • 1 date
  • ½ Avocado
  •  1 cup frozen strawberries 
  • Combine all ingredients in a blender and blend until smooth.

 

Late-morning / Post-workout: 3×1 – 4×1 carbohydrate to protein snack

  • 1 date or half of a Lara Bar
  • 1 scoop of Vega Sport Performance Protein w/ water in a shaker cup

 

Lunch: Buckwheat Banana Pancakes

  • 1 cup buckwheat flour
  • ¼ cup ground chia seeds
  • ¼ cup hemp protein or natural flavored VegaONE
    2 tsp baking powder
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • 1 banana
  • 2 cups of water
  • ½ cup barley flakes

Combine and mix buckwheat flour, chia seeds, hemp protein, cinnamon, nutmeg and baking powder in a bowl.  Blend the banana and water in a food processor while slowly adding the dry ingredients, until mixture is smooth.  Mix in the barley flakes.

Heat a dry skillet until a drop of water sizzles on the service.  Spray the skillet with coconut oil and poor the batter to desired pancake size.  Cook for 5 minutes or until bubbles begin to appear.  Flip and repeat.

 

Mid-afternoon Snack: ½ Cup Raw Trail Mix

  • Raw Almonds
  • Raw Walnuts
  • Pumpkin Seeds
  • Raisins
  • Dried Cranberries

 

Dinner:

Spicy Quinoa-Veggie Pizza

Crust:

  • 2 cloves garlic
  • 1 cup cooked blacked peas
  • 1 cup cooked quinoa
  • ½ cup buckwheat flour
  • ½ cup coconut or olive oil
  • 1 tsp chili flakes
  • ½ tsp black pepper
  • ½ tsp cayenne pepper
  • ½ turmeric

Topping:

  • 1 sliced red bell pepper
  • ½ of a yam, finely slicked
  • ½ cup grated beet
  • ½ tsp chili flakes

Preheat oven to 300 F.  Blend all ingredients in a food processor until mixtures starts to clump up.  Spread mixture onto tray to about ¼ inch thick.

Spread low sodium tomato/marinara sauce on crust and add toppings.  Bake for 40 min.