Fresh, Whole Food Recipes for a Better, Faster, Stronger You
The key to a whole new level of health is as simple as eatingwell! Zuzana Fajkusova and Nikki Lefler, authors of Vegan Weight Loss Manifesto, have been vegan athletes and health coaches for more than 20 years and have designed the perfect plant-based diet to fuel your body pre-, mid- and postworkout. A vegan diet provides all the essential vitamins, minerals, enzymes and antioxidants an active body needs-and with delicious recipes like Chocolate Muscle Mylk, Veggie Nori Rolls and "The Game Changer" Burger, you never have to sacrifice flavor.
Zuzana and Nikki have discovered the plant-based secret to building leaner, stronger muscles, and with their meal type and timing recommendations for casual, moderate and high- impact workouts, you're sure to find the best way to give your body the nutrition it needs to keep improving. They even include sample menus to help you plan your plant-based journey to increase your strength and energy while reducing body fat. So, whether you're a competitive athlete or weekend warrior, this cookbook has recipes that are sure to strengthen your body, mind and spirit.
Author(s): Zuzana Fajkusova
Publisher: Page Street Publishing
Year: 2020
Language: English
Pages: 224
Tags: Satisfying Vegan Meals to Fuel Your Active Lifestyle, Plant Powered Athlete
Title Page
Copyright Notice
Dedication
Introduction
The Paradigm Shift
What You Can Expect from This Book
Core Principles
Getting Started: General Guidelines
The Plant-Powered Foods
Protein: How to Get Enough
Benefits of Raw Foods
Why Juice?
Soaking & Sprouting
Hydration
What, When and How Much
Nutrient Timing for Peak Performance
Natural Weight Loss
Lean Muscle Building
Cravings
What about Supplements?
Rest, Relax and Restore
Sleep, Meditation and Breath
Healthy Gut
Fasting
plant-powered recipes
The Essentials
Pure Nut Mylk
Hemp Mylk
Quinoa Mylk
Cultured Coconut Yogurt
Date Syrup
Power Nut Butter
Green Mix Salad
Superfood Salad Topper
Simple Nut & Seed Bread
Cheesy Kale Chips
Gut-Healing Sauerkraut
Healthy Start
Cleansing Morning Lemonade
Powerhouse Green Juice
Liver Flush Juice
Rise ‘n’ Shine Smoothie
Morning Energizer Smoothie
Matcha Latte
Maqui Berry Smoothie Bowl
Carrot Cake Smoothie Bowl
Creamy Mango-Chia Pudding
5-Minute Raw Granola
Avocado & Pea Smash
Smoky Tempeh Scramble
Spinach Crepes
Workout Fuel
Cucumber-Lime Chia Fresca
Wellness Shot
Postrun Juice
Blood Transfusion Juice
Raw Power Smoothie
Golden Colada Recovery Smoothie
Maca-Mint Smoothie
Watermelon Rehydrator
Plant-Powered Muscle Mylk
Chocolate Muscle Mylk
Ginger Ale Workout Tonic
Sleep Tonic
Berry Chia Energy Gel
Salted Caramel Endurance Gel
Spirulina–Golden Berry Power Bars
Coco-Mango Performance Bars
Popeye Protein Balls
Epic Power Orbs
Raw Cinnamon Rolls
Endurance Snack Mix
Power Main Meals
Green Goddess Soup
Warming Tortilla Soup
Thai Curry Ramen
Raw Pad Thai
Veggie Nori Rolls
Walnut Meat Lettuce Tacos
Nourish Bowl
Ayurvedic Bowl
Pesto Quinoa Bowl
Sprouted Falafel
Greek-Style Spaghetti Squash
“The Game Changer” Burger
Super Salads
Bok Choy Salad with Citrus-Hemp Dressing
Garden Salad with Sumac Vinaigrette
Detox Salad
Greek Salad in a Jar
Wild Rice Salad with Creamy Miso Dressing
Roasted Vegetable & Lentil Salad
Mock Tuna Salad
One-Minute Meals
Watermelon + Lime + Sea Salt
Mango + Hemp Hearts
Pineapple + Spirulina in a Jar
Apple-Tahini Sandwich
Jammed Walnut Banana Bites
Banana + Nut Butter + Cacao Nibs
Dates + Almond Butter
Avocado + Sprouts Nori Roll
Banana + Sprouts + Romaine Lettuce Tacos
Desserts with Benefits
Blackberry-Lemon Cheesecake
Nik’s Twix Bars
Seasonal Fruit Crumble
Golden Banana Bread
ॐ Om Chocolate Bar
Superfood Caramels
Dressings, Dips, Spreads and Chutneys
Balsamic Vinaigrette
Lemon-Tahini Sauce
Clean Sour Cream
Cilantro Chutney
Almond Ricotta
Mango Salsa
Three-Layer Party Dip
Roasted Beet Dip
Simple Berry-Chia Jam
Sample Menus
Recovery Tips and Tools
Helpful Resources
Acknowledgments
About the Authors
Index
