Low Carb, Pea Protein

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Information

• Nutritional Information
  • Prices (from "Best" to "Worst" -- Least Salty to Most Salty)
    • We will assume that a tbsp weighs 7 grams (1/2 cup weighs 54 grams)
    • Healthier Comforts: $18.00 per lb; 7 mg Na per tbsp
    • SoLo: $13.31 per lb; 14.6 mg Na per tbsp
    • Naked Pea: $16.49 per lb (1 lb); $11.60 per lb (for 5 lb); 27.5 mg Na per tbsp
    • MicroIngredients: $10.89 per lb; 27.5 mg Na per tbsp
    • Anthony's: $9.50 per lb; 60 mg Na per tbsp
    • NOW Natural: $11.59 per lb; 64 mg Na per tbsp
    • NOW Organic: $13.66 per lb; 77 mg Na per tbsp

  • Least Salty Pea Protein
    • Healthier Comforts Pea Protein @ amazon.com (1 lb; $18.00) (06/23)
      • Serving: 2 tbsp (14 g)
      • Per serving: 60 cals, 14 mg sodium, <1 carb, 11 g protein

    • SOLO Pea Protein @ amazon.com (2.7 lbs; $35.95) (06/23)
      • Serving size: 2 scoops (35 g)
      • Serving: 141 cals, 73 mg sodium, 1 carb, 30 g protein
      • Grown in Canada
      • Low is sodium
      • In most extractions of pea proteins, salt solutions is used as the primary
        extracting agent. SoLo Pea Protein undergoes one additional step to
        remove the unwanted sodium.

  • Salty Pea Protein
    • Naked Pea @ amazon.com (1 lb for $16.49; 5 lb for $57.99) (06/23)
      • Serving size (2 scoops; 30 g) = 4.3 tbsp = 13 tsp
      • Per serving: 120 cals, 0.5 g fat, 110 mg sodium, 2 carbs, 27 g protein
      • Chocolate, Vanilla, or Unflavored
      • Sourced from American and Canadian farms
      • It is not grainy in water or milk

    • MicroIngredients Pea Protein @ amazon.com (1 kg; 2.2 lbs; $23.95) (06/23)
      • Serving size: 2 scoops (30 g)
      • Per serving: 120 cals, 110 mg sodium, 2 carbs, 27 g protein
      • MicroIngredients' pea protein seems to be the same as Naked Pea

  • Very Salty Pea Protein
    • Anthony's Pea Protein, Unflavored @ amazon.com (2 lb; $18.99) (06/23)
      • Serving size: 1 tbsp (10 g)
      • Serving: 35 calories, 60 mg sodium, <1 carb, 8 g protein
      • 1 tbsp contains as much sodium as 0.025 tsp salt
      • Has a strong pea flavor (for some) and doesn't mix well

    • NOW Natural Pea Protein, Unflavored @ vitacost.com (2 lbs; $22.99) (06/23)
      • Serving size (1 scoop; 33 g)
      • Per serving: 120 cals, 320 mg sodium, 1 carb, 24 g protein
      • One scoop has as much sodium as 0.14 tsp table salt
      • Bread tasted salty without any additional salt added to the dough

    • NOW Organic Pea Protein, Unflavored @ amazon.com (1.5 lb for $20.49) (06/23)
      • Serving size (2 scoops; 20 g)
      • Per serving: 80 cals, 1.5 g fat, 230 mg sodium, 1 carb, 15 g protein
      • 1 tbsp contains as much sodium as 0.1 tsp salt

• General Information
  • Pea Protein Powder
    • Is a wonder all-round powder
    • Smells like "food" -- savoryish
    • Is not salty, and can be used in both savory and sweet things
    • Adds a wonderful bready texture to baked goods
    • Is one of the best flour-replacing powders
    • Is a good thickener in chilies and curries (can replace corn starch)
    • Pea protein is low in methionine+cysteine

  • 1/2 cup pea protein powder weighs 54 grams

  • Clean Lean Protein @ nuzest-usa.com (06/23)

  • An Introduction to Protein Baking @ proteincakery.com (video) (06/23)

  • Best Protein Powders or Baking @ proteincakery.com (06/23)
    • Pea protein powder (and pea blends) bake very fluffy when combined with egg whites
      • NOW Pea Protein
      • Plnt Raw Protein Blend (pea blends)
    • When combined with nut butters in cookies, they give a nice soft texture
    • Some pea proteins can taste bitter, but I find these pea blends to be great to work with
    • If you want a cookie with crispness, crunch, or crumble, you can use pea protein (but not whey)

  • Creative Ways to Use Protein Powder @ growingnaturals.com (06/23)
    • Protein powders can not replace flour
    • In baked goods, eggs make things cakey/spongy, retain moisture, and help bind things together
    • Pea Protein makes a great 1:1 egg replacer in terms of function in a baked recipe
    • 1 unpacked scoop will approximately replace 2 eggs
    • Rice protein does NOT provide these functions

  • What to Mix Pea Protein With @ mary-catherinerd.com (good video) (06/23)

• Collection of Recipes
  • Bake It Paleo Pea Protein Recipes @ bakeitpaleo.com (07/23)
    • Bake It Paleo Pea Protein Recipes (blog) @ bakeitpaleo.com (07/23)

  • Growing Naturals Pea Protein Recipes (07/23)

  • Nutralys Plant Protein Recipe Book @ roquette.com (PDF) (07/23)

  • Protein Cakery Pea Protein Recipes @ proteincakery.com (07/23)

  • Pulsin Pea Protein Recipes @ pulsin.co.uk (07/23)

  • Recipes @ ripplefoods.com (Ripple Milk and Half & Half Recipes) (07/23)

  • The Big Man's World Pea Protein Recipes @ thebigmansworld.com (07/23)

  • The Conscious Plant Kitchen Pea Protein Recipes @ theconsciousplantkitchen.com (07/23)

  • The Locker Room @ theproteinworks.com (07/23)

  • TRU Pea Protein Recipes @ gettrusupps.com (07/23)

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Bars

• Chocolate Pea Protein Brownies @ growingnaturals.com (06/23)
  • Ingredients
    • 1/4 cup Growing Naturals chocolate Pea Protein powder
    • 1/4 cup unsweetened cocoa powder
    • 1/2 tsp baking powder
    • 1/2 tsp baking soda
    • 1/4 tsp sea salt
    • 4 oz (~1/2 C) bittersweet chocolate, chopped
    • 2 tbsp butter
    • 1/2 cup your choice sugar (I used xylitol)
    • 3/4 cup Greek yogurt
    • 2 eggs
    • 1 tsp vanilla extract
    • 1/4 cup chocolate chips
  • Instructions
    • Preheat oven to 350 degrees F, grease a 9 9" baking pan and set aside
    • Mix protein, cocoa powder, baking powder, baking soda, and sea salt
      in a small bowl; set aside
    • Melt chocolate and butter together in the microwave at low heat; stir until smooth
    • Fold in sugar, Greek yogurt and vanilla
    • Then add eggs, one at a time
    • Add dry ingredients, stirring until just incorporated
    • Fold in chocolate chips
    • Pour batter into prepared pan and bake for 20-25 mins until the top is just set

• Fudgy Protein Brownies @ eatwithclarity.com (06/23)
  • Ingredients, wet
    • 1 1/2 cups semi-sweet chocolate chips, divided
    • 1/2 cup refined coconut oil 95 grams
    • 3 eggs
    • 3/4 cup coconut sugar
    • 2 teaspoons vanilla extract
  • Ingredients, dry
    • 1/2 cup chocolate protein powder
    • 1/3 cup blanched almond flour
    • 2 tablespoons cocoa powder
    • 1/4 teaspoon salt
  • Instructions
    • Preheat the oven to 350 Fahrenheit
    • Line an 8 8 pan with parchment paper and set aside
    • Combine 1 cup of the chocolate chips and coconut oil in a bowl
    • Melt in the microwave using 30 second intervals, stirring between each,
      until fully melted
    • Add the eggs and coconut sugar to a bowl or bowl of a stand mixer
      and beat together for about 1 minute
    • Beat in the vanilla and the chocolate once melted
    • Add in the remaining dry ingredients and beat until a smooth batter forms
    • Fold in the remaining 1/2 cup of chocolate chips
    • Add the batter to the prepared pan and bake for 22-28 minutes
    • Remove from the oven and let cool in the pan for 10 minutes,
      then lift out and let cool before slicing

• Plant Powered Double Chocolate Brownies @ growingnaturals.com (06/23)

• Pumpkin Protein Bars, No Bake @ bakeitpaleo.com (08/23)

• Vegan Protein Powder Brownies @ vegfaqs.com (06/23)

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Bread

• Basic Protein Bread @ proteincakery.com (06/23)
  • Ingredients
    • 16 large egg whites (34 tbsp; 528 grams)
    • 1/4 cup whole husk psyllium (28 grams)
    • 1 cup unflavored pea protein (105 grams)
  • Instructions
    • Preheat the oven to 325 F
    • Line a loaf pan with parchment paper (if not using a silicone pan)
    • Mix all the ingredients until smooth
    • Pour batter into loaf pan
    • Bake at 325 F (163 C) for about 60 minutes, until it is firm to the touch
      and a toothpick comes out clean
    • Let cool, and slice. (Makes 8 thick slices or 16 thin slices.)

• Frying Pan Keto Protein Bread @ likehotketo.com (06/23)
  • Ingredients
    • 1 egg
    • 1 tablespoon (15 grams) water
    • 1 tablespoon (12 grams) olive oil
    • 2 tablespoons (20 grams) pea protein
    • 1 tablespoon (10 grams) coconut flour
    • 1/8 teaspoon salt
    • 1/2 teaspoon keto sweetener
    • 1/2 teaspoon baking powder
  • Instructions
    • Add the egg, water, olive oil, salt and a keto baking sweetener (like homemade
      erythritol blend) to a bowl and beat it with a fork
    • Add the pea protein, coconut flour and baking powder
    • Mix very well until a homogenous paste forms
    • Transfer the keto bread dough onto a clean non-stick frying pan
    • Using a silicone spatula, shape the dough to be about one inch tall
    • You can make the bun round (for burgers), long (for hot dogs) or any way you like
    • Cover the pan with a lid and put on medium heat, for about 4 minutes on the first side
    • Remove the lid and gently lift the bread to check underneath
    • GENTLY turn the bun over when the crust is browned
    • Close the lid again, and "bake" the other side for about 3 minutes a little less
      than on the first side

• Garlic Protein Bread @ proteincakery.com (06/23)
  • Ingredients for bread
    • 8 large egg whites
    • 1/2 cup Warrior Blend unflavored protein powder (or unflavored pea protein)
    • 2 tablespoons whole psyllium husks
  • Ingredients for topping
    • Sea salt
    • Garlic powder
    • Parsley
  • Instructions for bread
    • Combine egg whites and protein powder until smooth
    • Mix in the psyllium husks
    • Let batter sit for about 10 minutes to thicken
    • Preheat oven to 325 F (163 C)
    • Pour batter into parchment-lined glass baking dish, 8"x11.5" or slightly smaller,
      and spread evenly
    • Bake for 16-18 min, until bread is firm
    • Remove bread from oven, and turn on broiler
    • Brush bread with olive oil
    • Sprinkle with salt, garlic powder, and parsley
    • Cut into 8 pieces
    • Broil for 1-2 minutes to get the toasted texture

• Kitchen22 Keto Protein Bread @ youtube.com (06/23)
  • Ingredients
    • 100g (1 cup) pea protein powder
    • 50g (7 tbsp) flaxseed powder (very fine powder form)
    • 18g (2.5 tbsp) psyllium husk (not too fine)
    • 8g (1.75 tsp) baking powder
    • 1.8g (0.375 tsp) salt
    • 2.5g (0.75 tsp) instant yeast for flavor (optional)
    • 260g (17 tbsp) egg whites (6 large egg whites)
    • 2 tbsp apple cider vinegar
    • 1 cup boiling water
  • Instructions
    • Add all dry ingredients (flaxseed powder, psyllium husk, baking powder,
      instant yeast, salt) into mixing bowl; give it a quick mix
    • Add in wet ingredient (egg whites, apple cider vinegar); give it a quick mix
    • Pour in 1 cup of boiling water.
    • Continue to mix until no lumps and the dough becomes dry and sticky;
      sticky and solid dough is the consistency you want
    • Pour the dough into a 8" cake tin
    • Shape it; avoid flattening the top.
    • Bake at 180 C for 1 hour
    • Remove bread from the tin
    • Let it cool completely in the oven with door opened before cutting
  • Notes
    • Do not use a cake tin which is too small for it to capture heat and rise evenly
    • Do not cut the bread while it is still hot as the bread will shrink and collapse,
      which will cause a cakey bottom

• Protein Garlic Bread @ growningnaturals.com (06/23)
  • Ingredients
    • 1 cup Growing Naturals Original Pea Protein
    • 5 eggs separated (save the yolk)
    • 1 1/4 cup egg whites
    • 1/2 tsp garlic powder
    • 1/4 tsp black pepper and sea salt
    • 2-3 tbsp Nutritional Yeast (optional)
    • Coconut oil or spray
  • Instructions
    • Combine all your egg whites (and the ones separated) into a large bowl
    • Beat for about 2 minutes or until fluffy
    • Slowly fold in your protein and mix again with hand or mixer
    • Fold in your egg yolk
    • Last, stir in your seasoning
    • Pour batter into an oiled (I used coconut spray) bread pan
    • Bake at 325 deg F for 30 minutes or so
    • Remove and let it cool before slicing or touching

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Candy

• Protein Fudge
  • Chocolate Protein Fudge @ fitasamamabear.com (08/23)
    • Ingredients
      • 3 tbsp Coconut oil
      • 1/4 cup Almond butter, or any nut butter
      • 3.5 tbsp Maple syrup
      • 1/4 cup Vegan protein powder chocolate or vanilla
      • 1/2 tbsp Vegan protein powder
      • 1.5 tbsp Cacao powder
      • 1.5 teaspoon Vanilla stevia
      • Mini chocolate chips for topping optional
    • Instructions
      • In a small pot, melt the coconut oil, maple syrup, and nut butter on low
      • Remove from heat and whisk in the dry ingredients
      • Mix in the stevia until everything is smooth.
      • Pour into a silicone baking loaf
      • Top with chocolate chips or sea salt (if using)
      • Pop in the freezer for one to two hours to set
    • Peanut Butter Protein Fudge @ fitasamamabear.com (08/23)
      • Ingredients
        • 2 tbsp Coconut oil
        • 2 teaspoon Coconut oil
        • 1/2 cup Natural peanut butter
        • 4 tbsp Honey
        • 1/2 cup Collagen powder
        • 2 tbsp Coconut cream
        • Pinch Salt optional

  • Coconut Caramel Fudge with Pea Protein @ sunberryjam.com (08/23)

  • High Protein Peanut Butter Fudge Recipe @ thekellykathleen.com (08/23)

  • Peanut Butter Protein Fudge @ snackinginsneakers.com (08/23)

  • Peanut Butter Protein Vegan Fudge Cups @ pulsin.co.uk (08/23)

  • Pecan Pie Protein Fudge Recipe @ nourishyourglow.com (08/23)

  • Perfect Protein Fudge @ foodiefiasco.com (08/23)

  • Vegan Protein Fudge @ hopeandhummus.com (08/23)
    • Ingredients
      • 1/2 cup coconut oil
      • 1/2 cup almond butter
      • 1/2 cup vegan protein powder (chocolate, salted caramel, vanilla, or peanut butter)
      • 1/3 cup cacao powder unsweetened
      • 1/2 teaspoon salt
      • 1/4 cup maple syrup
      • 2/3 cup gluten-free cereal of choice
    • Instructions
      • Line a loaf pan with parchment paper
      • In a bowl, melt together the coconut oil and almond butter until smooth
      • Mix in the maple syrup
      • Mix in the rest of the ingredients until well combined
      • Pour into loaf pan and let it set in the freezer for at least an hour
      • Slice and enjoy

  • Vegan Protein Fudge @ primalpalate.com (08/23)

• Miscellaneous
  • Chocolate Peanut Butter Protein Eggs @ proteincakery.com (08/23)
    • Ingredients for Peanut Butter Protein Filling:
      • 1/4 cup natural peanut butter 64g
      • 1/4 cup Warrior Blend Vanilla protein powder 25g
      • 2 tablespoons filtered water 30ml
    • Instructions
      • Mix the peanut butter and Warrior Blend protein powder, adding the
        water as necessary
      • Line a small tray with parchment paper
      • Form the peanut butter protein mix into egg-shaped mounds, and place
        on parchment-lined tray
      • Put the peanut butter protein eggs in the freezer for a few minutes
      • Mix the ingredients for the chocolate coating
      • Remove the peanut butter protein eggs from the freezer
      • Using a fork, dip each in the chocolate coating, and then place back
        on parchment-lined tray
      • Place the tray in the freezer for a few minutes

  • Homemake Protein Snickers Bars @ bakeitpaleo.com (06/23)
    • Ingredients for Nougat
      • 1/2 cup almond butter (no-stir, unsalted, unsweetened)
      • 1/2 cup pea protein (54g)
      • 1 Tbsp maple syrup
      • 1/8 tsp salt
      • 5 Tbsp water

  • Peanut Butter Dark Chocolate Protein Cups @ theproteinworks.com (06/23)
    • Ingredients for peanut butter filling
      • 1 tbsp pea protein powder
      • 1 tbsp agave syrup
      • 1 tbsp almond milk
      • 2 tbsp peanut butter
      • Pinch of cinnamon

Top of Page

Cheese

• The Vegan Cheese Series by Sauce Stache
  • The Vegan Cheese Series by Sauce Stache @ youtube.com (09/23)

  • #1: Make Vegan Mozzarella Taste like Real Cheese by Sauce Stache @ youtube.com (07/23)
    • Aquafaba Cheese @ avocadosanddales.com (inspiration for Mozarella cheese) (07/23)
      • Used aquafaba as the emulsifier
      • Used tapioca starch to create the stretchy texture
      • Also added a bit of xanthan gum to increase the stretchiness
      • Used lactic acid powder to create the dairy-like tang (or lemon juice)
      • Added nutritional yeast
      • Added refined coconut oil to help with the firmness in the refrigerator,
        the mouthfeel and the melt
      • Used Kappa Carrageenan as the binder to make the cheese sliceable and
        shreddable
    • 1 1/2 tsp Lactic Acid
    • 1/2 tsp salt
    • Working on the stretchy cheese consistancy
      • 1 tbsp Tapioca starch creates a nice "gum" consistancy
      • 1 tbsp Potato starch adds a lot of stretch to the cheese
      • 1/2 tsp glucommanan powder (he used this to make stretchy ice cream)
      • 3 tsp Kappa Carrageenan
      • 6 tbsp melted REFINED coconut oil

  • #2: Fermenting TOFU to Make Stretchy Plant Based Cheese @ youtube.com (09/23)

  • #3: Fermenting Potatoes & Carrots to Make Vegan Cheese Better @ youtube.com (09/23)

  • #4: Make Incredibly Meltable Vegan Cheddar Slices at Home @ youtube.com (09/23)
    • Violife Sharp Cheddar Shreds contains: filtered water, coconut oil, food starch-modified
      potato starch, sea salt, Mature cheddar flavor (vegan sources), Olive extract,
      Beta Carotene (color), B12
    • Mature cheddar flavor: lactic acid, calcium lactate, glutamates (he uses mushroom powder)

  • #5: Never Buy Fake Cheese Again @ youtube.com (09/23)

  • #6: Incredibly REAL Vegan Mozzarella from Pea Milk - ONLY 4 INGREDIENTS @ youtube.com (09/23)
    • Incredibly REAL Vegan Mozzarella from Pea Milk by Sauce Stache @ youtube.com (07/23)
    • Real Mozzarella cheese is made from raw milk; curdling it; heating it,
      stretching it, cooling it, and putting it back together
    • Ingredients
      • 4 cups Ripple Pea Protein Milk (reduced to 2 cups)
      • 1/2 tsp Lactic acid
      • 4 tbsp Bob's Red Mill Tapioca starch
      • 1/2 tsp salt
      • 1 1/2 tbsp Kappa Carrageenan
    • Instructions
      • Heat pea protein milk on low and stir for about half an hour
      • We want to reduce the volume to 2 1/2 cups milk
      • Pour milk into a blender, and get it spinning
      • Add the lactic acid
      • Add the tapioca starch
      • Add the salt
      • Add the Kappa Carrageenan
      • Blend on high for just a moment
      • Very quickly spoon this into small containers
      • Place the container in the frig for about an hour
      • As a test
        • Make a container of salted ice water
        • Drop a few balls of cheese into the water
        • Come back in about 30-60 minutes
        • This did not ball up like a real Mozarella cheese would have
      • The cheese will melt
      • It can be sliced
      • This actually tastes like Mozarella cheese

  • #7: Making Incredibly Stretchy Cheese - USING RICE! @ youtube.com (09/23)

  • #8: 2 Ingredient Vegan Cheese Base That Can Make ANY Cheese @ youtube.com (09/23)
    • 2-Ingredient Vegan Cheese Base That Can Make ANY Cheese by Sauce Stache @ youtube.com (07/23)
    • Ingredients
      • 1 liter Ripple Pea Protein Milk (~4 cups)
      • 3 tbsp Lemon Juice (bottled lemon juice)
      • 1 tbsp water
    • Additives You Might Like
      • Salt
      • Nutritional Yeast
    • Instructions for basic cheese base/spread
      • Heat the pea milk (on low heat) to 160 deg F
      • Keep stirring as you heat the milk, otherwise pea milk will make a skin
      • Mix the water and lemon juice together
      • Turn the heat off
      • Slowly pour the lemon juice over a spoon into the hot pea milk
      • The pea protein milk will curdle as it sits (about 10-15 mins)
      • Place 2 layers of cheesecloth in a strainer
      • Slowly pour the curd mixture into the cheesecloth
      • Gather the ends of the cheesecloth, and let the water drain naturally
      • Open the cheesecloth and sprinkle a little salt on top
      • Wait about 30 minutes
      • Now we have a cheese base/spread
      • Place this in the frig; the next day you will have a nice cheese spread
    • Instructions for a stretchy cheese (for mac & cheese, cheesy dip)
      • Dump the cheese spread into a saucepan
      • For a stretchy white cheese, add 1 1/2 tbsp potato starch and 1 tbsp cornstarch
      • Whisk the starches into the cheese spread
      • This will make a smooth cheese mixture
      • Place the pan on very low heat
      • Whisk until the mixture begins to thicken just a little
      • Add a little annatto (for color), smoked paprika, garlic powder,
        and 3 tsp of nutritional yeast
      • Place the pan on very low heat again
      • Now you will have a good cheese sauce
      • You can add a little olive oil to simulate the oil in cheese
    • Instructions for making a firm, sliceable cheese
      • Add a little Kappa Carrageenan
      • Place the cheese in the frig to harden
    • Notes
      • You can replace the lemon juice with a lemon juice/apple cider vinegar mixture

  • #9: Using PEANUT BUTTER to Make a BETTER Vegan Swiss @ youtube.com (09/23)
    • Using Peanut Butter to Make a Better Vegan Swiss by Sauce Stache @ youtube.com (07/23)
    • Ingredients
      • 2 cups Ripple Unsweetened Pea Milk
      • 2 tsp olive oil
      • 1 tsp olive brine
      • 2 tsp peanut butter
      • 2 tbsp white miso
      • 1 large pinch of salt
      • 2 tbsp nutritional yeast
      • 1/2 tsp onion powder
      • 1 tsp lactic acid
      • 1 tbsp tapioca starch (for stretch)
      • 1/2 tsp potato starch (for stretch)
      • 3 tbsp agar agar (instead of Kappa Carrageenan)
    • Instructions
      • Blend everything together on a low speed
      • Oil a square flat dish
      • Oil plastic chopsticks
      • Randomly place the chopsticks so that they sit at an angle in the pan
      • Pour cheese mixture into a saucepan and heat on medium while stirring
      • Heat until it reaches 194 deg F
      • Turn the heat down and allow it to cook for about 5 minutes
      • Pour the cheese into your mold with the chopsticks in place
      • Let the cheese cool down, and then place in the refrigerator
      • Let the cheese dry out for about 5 hours
      • Pull out the chopsticks
      • Cheese slices very well and has "holes"

  • #10: The EASIEST Meltable, Sliceable, Shreddable FERMENTED Vegan Cheese @ youtube.com (09/23)

  • #11: Vegan Butter Cheese: The Best Cheese You've Never Tried @ youtube.com (09/23)

  • #12: Which Vegan Feta Pasta is Better @ youtube.com (09/23)

  • #13: Can You Turn a Potato into Cheddar Cheese @ youtube.com (09/23)

• Pea Milk Cheese
  • Vegan Hard Sliceable Cheese @ purplewildflour.com (07/23)
    • Ingredients
      • 270 ml pea milk (1.14 cups; 250 ml = 1 cup)
      • 10 g Kappa-carrageenan (1.85 tbsp)
      • 170 ml water (0.72 cups)
      • 1.25 tbsp nutritional yeast
      • 2 tsp of onion powder
      • 1.5 tsp Himalayan salt
      • 12 g of tapioca flour (1.56 tbsp)
      • 65 g olive oil (4.87 tbsp; 60 g = 4.5 tbsp)
    • Instructions
      • Weigh all ingredients before starting to cook
      • Pre-oil your cheese mold by spraying or wiping it with an oiled paper towel;
        you don't want excess oil
      • Pour the milk and the water into the saucepan, add the Kappa-carrageenan
        and whisk well
      • Place the saucepan on medium heat
      • The Kappa-carrageenan fully dissolves at 140 F/ 60 C temperature
      • Incorporate the rest of the ingredients while still whisking the mixture
      • The mixture will slowly get thicker, you are looking for a stretchy
        (melted-cheese like) texture
      • Fix seasoning according to taste
      • If you want to make the cheese more yellow you can add a little bit of turmeric
      • Pour the mixture immediately in to the pre-oiled cheese mold, using the rubber
        spatula, make sure to get everything
      • Let the cheese cool down to room temperature
      • Seal the mold/container with a lid or plastic film and place in the fridge
        for 2-3 hours
      • The cheese will keep in the fridge for up to 10 days
    • Notes
      • If you want a more meltable cheese, you can reduce the amount of kappa by 2 grams
      • Add 1 tsp of garlic powder and 2 1/2 tbsp of Liquid Smoke to give it a
        Smoked Gouda feel

  • Vegan Swiss Cheese by Vegan Aloha Kitchen @ youtube.com (07/23)
    • Vegan Swiss Cheese by Vegan Aloha Kitchen @ sites.google.com (07/23)
    • This video shows using chopsticks to make the "holes" in the Swiss cheese
    • Sauce Stache borrowed this idea for HIS Swiss cheese
    • Ingredients
      • 1 13.5 oz can full fat coconut milk, OR any plant based milk
      • 1/2 cup water
      • 2 tablespoon nutritional yeast
      • 2 tablespoon kappa carrageenan (or agar agar)
      • 1 tablespoon tapioca starch
      • 1 tablespoon potato starch
      • 1 tablespoon tahini
      • 1/4 cup of sauerkraut OR 2 tbsp apple cider vinegar
      • 2 teaspoon lemon juice
      • 1 1/4 teaspoon salt
      • 1/2 teaspoon onion powder

• Pea Milk Cheese Sauce
  • Easy Vegan Cheese Sauce Base by Cooking on Caffeine @ youtube.com (09/23)
    • Easiest Vegan Cheese Sauce Base @ cookingoncaffeine.com (09/23)
    • Ingredients
      • 1 cup plant milk (your choice, unflavored)
      • 1 heaping tbsp tapioca starch
    • Instructions
      • Place tapioca stach in a small bowl with enough milk to cover it
      • Mix VERY WELL until smooth
      • Add milk until one cup total
      • Heat in a small saucepot over medium heat, stirring continuously
      • Once froth rises to top, turn heat down to low, continue stirring
      • Sauce will thicken very quickly, stir until smooth
      • Remove from heat
    • Notes
      • People often mix the tapioca starch and water in a 1:1 mixture
      • Then they make a smooth paste which is later added to the liquid
      • I believe tapioca starch should be hydrated in a COLD liquid,
        and later added to a HOT liquid (or the larger volume of liquid)
      • People also use a blender to mix the tapioca starch with the liquid
    • Vegan Cheese Recipes @ www.86eats.com (09/23)

• Miscellaneous Cheese
  • How to Make Vegan Cheese @ thehiddenveggies.com (09/23)
    • You can use Kapa carrageenan instead of agar agar powder in equal amounts
    • Tapioca starch will make the cheese able to melt and stretch
    • Lemon juice (or apple cider vinegar) can be used for flavor and acidity
    • Dissolve the tapioca starch in cold water and stir until it dissolves;
      then add it to the boiling cheese sauce

  • Vegan Pea Cheese @ ninjatestkitchen.eu (07/23)
    • Ingredients
      • 1 x can (280g) peas
      • 75g cashews
      • 15g nutritional yeast
      • 1 garlic clove
      • 1/2 juice of lemon
      • 30g neutral protein powder or oat flour
      • 1 tsp salt
      • 1 handful basil
    • Instructions
      • Soak Cashews for at least 30 minutes in hot water
      • Transfer everything to your Ninja Blender and mix for 1 Minute
      • Put the cheese in a boiled glass to keep it fresher for longer
      • Serve with bread

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Cookies

• 5 Calorie Chocolate Crunchies @ naughtyornicefood.wordpress.com (07/23)
  • Ingredients
    • 1/4 cup of cocoa powder (I use Wonderslim)
    • 3/4 cup of no calorie sweetener
    • 1/2 tsp baking soda
    • 1/2 tsp salt
    • 1/2 tsp instant coffee grounds
    • 1/2 tsp vanilla extract
    • 1/4 cup sugar free-no calorie chocolate flavored syrup (like Torani)
  • Instructions
    • Preheat oven to 350 degrees
    • In a medium mixing bowl, combine dry ingredients
    • Add in wet ingredients, adding more liquid as needed, until "batter" is uniform
    • It should be a runnier texture, and may seem more like brownie batter,
      instead of cookie dough
    • Line a baking sheet with parchment paper
    • Scoop 20 globs of the mixture onto the parchment paper
    • Allow to bake for about 5 minutes, until desired texture is evident
    • Let cool about 10 minutes
  • Notes
    • If you cannot find no calorie chocolate syrup, feel free to use whatever
      chocolate flavored liquids you have available
    • This will probably be salty due to the baking soda AND added salt

• Chewy Chocolate Protein Cookies @ proteincakery.com (06/23)
  • Ingredients
    • 1/3 cup almond butter 80g
    • 3 tablespoons filtered water 44ml
    • 2 packets stevia 2g
    • 1/4 cup chocolate pea protein blend 25g
    • 1 tablespoon cocoa powder 6g
  • Instructions
    • Preheat oven to 325 deg F (163C).
    • Mix almond butter and water until combined
    • Add stevia; mix well
    • Add protein powder and cocoa; mix well
    • Spoon the batter onto a parchment-lined cookie sheet, making 12 cookies.
    • Bake for about 15 minutes
  • Notes
    • I made these, and they were quite good; don't cook longer than 15 minutes

• Chocolate Chip Protein Cookies @ bakeitpaleo.com (08/23)

• Chocolate Dipped Peanut Butter Protein Cookies @ proteincakery.com (06/23)
  • Ingredients for cookies
    • 1/4 cup natural peanut butter 64g
    • 1/4 cup unsweetened almond milk 60ml
    • Pinch of sea salt
    • 1/4 cup Plnt vanilla protein powder (pea blend) 28g
  • Instructions for cookies
    • Preheat oven to 325 deg F
    • Combine peanut butter and almond milk; mix well
    • Add salt and protein powder
    • Combine into a cookie dough (You may need to use your hands)
    • Break the dough into 6 parts, and roll each into a ball
    • Place on a parchment-lined cookie sheet
    • Press each with a fork to flatten, and again at 90 degrees for the design
    • Bake for 16-18 minutes

• Chocolate Hazelnut Bear Hug Protein Cookies @ proteincakery.com (08/23)

• Chocolate Heart Protein Cookies @ proteincakery.com (06/23)
  • Ingredients
    • 1/2 cup cashew butter 120g
    • 1/3 cup unsweetened almond milk 80ml or more, if necessary
    • 1/2 cup Plnt chocolate protein powder pea protein blend (56g)
    • 1 tablespoon black cocoa powder 5g
    • 2 scoops Plnt stevia
  • Instructions
    • Preheat oven to 325 deg F (163 C).
    • Mix cashew butter and 1/3 cup almond milk until smooth
    • Add protein powder, cocoa, and stevia
    • Mix well, using your hands, if necessary
    • If the mix is too crumbly, add more almond milk by the teaspoon
    • Press or roll onto a sheet of parchment
    • Use a cookie cutter to shape cookies, and place on parchment-lined baking sheet
    • Bake for about 12 minutes, or until firm
    • Store in the refrigerator
  • Notes
    • Makes 18 cookies

• Double Chocolate Chip Protein Cookies @ proteincakery.com (06/23)
  • Ingredients
    • 1/4 cup almond butter 60g (or any nut butter)
    • 1/4 cup water 60ml
    • Pinch sea salt
    • 1/3 cup chocolate pea protein 33g
    • 2 tablespoons sugar-free chocolate chips
  • Instructions
    • Preheat oven to 325 deg F (163C).
    • Mix almond butter, water, and salt until combined
    • Add pea protein, and combine into a dough; you may need to use your hands
    • Fold in chocolate chips
    • Break into 8 pieces, and roll each into a ball
    • Press and flatten each onto a parchment-lined cookie sheet
    • Bake for about 12 minutes, or until firm

• Peanut Butter Protein Cookies @ chocolatecoveredkatie.com (08/23)
  • Ingredients
    • 1/2 cup peanut butter or allergy-friendly sub
    • 1/4 cup protein powder of choice
    • 3/4 tsp baking soda (even if not baking)
    • 1/4 cup sucanat or brown sugar
    • 2 tbsp applesauce
    • 1/16 tsp salt
  • Instructions
    • Gently heat your nut butter until easily stir-able
    • Stir all ingredients together very well, making sure the baking soda is
      well-incorporated
    • Transfer dough to a gallon-sized bag and roll out from inside the bag
    • Cut open the bag, and cut shapes
    • I recommend using small cookie cutters so the cookies don t break apart
    • To firm them up, you can freeze them until ready to serve OR you can
      bake them for 6-7 minutes in a preheated 350 F oven on the center rack
  • Notes
    • Replace 1 egg with 1/4 cup of applecause + an extra 1/2 tsp baking powder

• Peanut Butter Protein Cookies @ proteincakery.com (08/23)
  • Ingredients
    • 1/3 cup natural peanut butter (85g)
    • 1/4 cup filtered water 2oz
    • 1 teaspoon alcohol-free vanilla extract
    • a pinch of sea salt
    • 1/8 teaspoon ground cinnamon
    • 1/4 cup natural vanilla rice protein powder
  • Instructions
    • Preheat the oven to 325 deg F (163 C)
    • Mix peanut butter, water, and vanilla until combined
    • Add salt and cinnamon; mix well
    • Add rice protein; mix well
    • If the batter is too sticky (sticks to your fingers), add a little
      more protein powder
    • Form the batter into 12 balls, and place onto parchment-lined cookie sheet
    • Using a fork, flatten each ball with a criss-cross pattern
    • Bake for 20-25 minutes

• PlantFusion Protein Cookies @ proteincakery.com (08/23)
  • Ingredients
    • 1/3 cup cashew butter 85g
    • 1/2 cup raspberries 62g
    • 2 tablespoons filtered water 30ml
    • 1/2 cup PlantFusion Chocolate Raspberry Complete Plant Protein 60g
    • 1 tablespoon cacao powder 6g
    • 1/2 teaspoon baking powder 2g
    • 1 tablespoon erythritol crystals
  • Instructions
    • Preheat oven to 325 deg F (163 C)
    • Mix cashew butter, raspberries, and water until combined
    • Add protein powder, cacao, and baking powder; mix well
    • Separate into 6 pieces
    • Form each into a ball, and press to flatten
    • Press each cookie in erythritol crystals, and lay on parchment-lined
      cookie sheet
    • Bake for 8-10 minutes, until firm
    • Store extras in the refrigerator

• Protein Cookies @ chocolatecoveredkatie.com (08/23)
  • Ingredients
    • 1/2 cup nut butter of choice
    • 1/2 cup protein powder (64g)
    • 2 tbsp sweetener of choice
    • 1/8 tsp salt
    • 1/2 cup chocolate chips, optional
  • Instructions
    • Preheat the oven to 350 F
    • Stir all ingredients together to form a cookie dough texture
    • Break into four pieces, roll into balls, then press into cookie shapes
      with your hands
    • You may eat the cookies raw
    • If you wish to bake the cookies, bake them on a cookie sheet, lined with
      parchment if desired, for 8 minutes
    • Let cool before handling, as they firm up while cooling
  • Notes
    • Chocolate: use chocolate protein powder
    • Snickerdoodle: use almond butter or cashew butter; add 1/2 tsp cinnamon;
      roll cookie balls in cinnamon sugar before forming the cookies
    • Nutella: replace the nut butter with Nutella
    • Coconut cashew: add 1/3 cup shredded coconut; use cashew butter
    • Chocolate chip: Add up to 1/2 cup chocolate chips

• Pumpkin Chocolate Chip Protein Cookies (Vegan Protein Cookies) @ proteincakery.com (06/23)
  • Ingredients
    • 1/3 cup cashew butter 85g
    • 1/2 cup pumpkin puree 123g
    • 2 tablespoons water 30ml
    • 1/2 cup pea protein blend 60g
    • 1 tablespoon cocoa powder 6g
    • 1/2 teaspoon baking powder 2g
    • 1 teaspoon pumpkin spice optional
    • 2 tablespoons sugar free chocolate chips
  • Instructions
    • Preheat oven to 325 deg F (163C).
    • Mix cashew butter, pumpkin, and water until combined
    • Add protein powder, cocoa, baking powder, and pumpkin spice; mix well
    • Add chocolate chips; mix until evenly distributed
    • Separate into 6 pieces and form each piece into a ball
    • Place them on a parchment-lined baking sheet and press to flatten them
    • Bake for 8-10 minutes, or until firm
  • Notes
    • This recipe works best with pea protein blends

• Single Serving Protein Cookie @ chocolatecoveredkatie.com (08/23)
  • Ingredients
    • 3 tbsp protein powder (16g)
    • 2 tbsp peanut butter (30g)
    • 1 1/2 tbsp sweetener of choice
    • 1 tbsp water
    • 1/4 tsp pure vanilla extract
    • 1/16 tsp each: baking soda and salt
    • Optional chocolate chips, chopped peanuts, etc.
  • Instructions
    • Preheat an oven or toaster oven to 350 F
    • If not already soft, gently warm peanut butter until easily stir-able
    • Mix dry ingredients in a small bowl, then add wet to form a cookie dough
    • If using a granulated sweetener, add an additional tablespoon of water
    • Press into a cookie shape
    • Bake 7 minutes, then let cool completely before handling, because the
      cookie firms up as it cools
    • Makes one large cookie
  • Notes
    • Snickerdoodle: use almond butter or cashew butter; add 1/4 tsp cinnamon;
      roll the cookie dough ball in cinnamon sugar
    • Some people have cooked these in the microwave
    • I made these in the oven and they were good; in the microwave they were "burned"
    • This dough BARELY sticks together
    • Microwave Chocolate Chip Cookies @ chocolatecovredkatie.com (08/23)
      • The recipe is very different (only 1/2 tbsp oil or nut butter)
      • Dough was very sticky; she refrigerated the dough overnight
      • Each cookie was placed on it own parchment-lined or well-greased plate
      • Each cookie was microwaved about 40 seconds, then cooled for 10-15 minutes
      • The cookies were very soft and thin, almost like chewy lace cookies

• Vegan Chocolate Cookies @ proteincakery.com (08/23)
  • Ingredients
    • 1/2 cup cashew butter (120g)
    • 1/3 cup unsweetened almond milk (80ml) or more, if necessary
    • 1/2 cup Plnt chocolate protein powder pea protein blend (56g)
    • 1 tablespoon black cocoa powder (5g)
    • 2 scoops Plnt stevia
  • Instructions
    • Preheat oven to 325 deg F (163 C)
    • Mix cashew butter and 1/3 cup almond milk until smooth
    • Add protein powder, cocoa, and stevia
    • Mix well, using your hands, if necessary
    • If the mix is too crumbly, add more almond milk by the teaspoon
    • Press or roll onto a sheet of parchment
    • Use a cookie cutter to shape cookies, and place on parchment-lined
      baking sheet
    • Bake for about 12 minutes, or until firm
    • Store in the refrigerator

• Vegan Protein Cookies @ fitasamamabear.com (07/23)
  • Ingredients
    • 1/2 cup Orgain vanilla protein powder (1.5 scoops)
    • 1 teaspoon baking powder
    • 1/4 cup coconut milk powder (sweetener?)
    • 1/8 cup chia seeds (binder?)
    • 2 tbsp coconut oil measured solid
    • 1/4 cup almond butter
    • 1/4 cup maple syrup (sweetener and liquid)
    • 1/8 cup dried cranberries
    • 1/4 cup pumpkin seeds
    • 1/8 cup coconut unsweetened
  • Instructions
    • Preheat the oven to 350 degrees
    • Melt the coconut oil
    • In a large bowl, combine the protein powder, baking powder,
      coconut milk powder and chia seeds
    • Once the coconut oil is melted, stir in the oil, almond butter,
      and maple syrup
    • Once everything is coated, stir in the remaining ingredients
    • Grease a cookie sheet and using an ice cream scoop, portion out
      the batter
    • Press each cookie down into a circle
    • Pop in the oven and bake for 14 minutes
    • Remove from the oven and let cool on the pan
    • You can eat them like that and they're moderately crispy
    • However, popping them into the fridge overnight makes them
      absolutely perfect

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Crackers

• Cheesey Chickpea Flour Crackers @ powerhungry.com (07/23)
  • Ingredients
    • 2 cups chickpea flour (sifted, if lumpy), plus more for dusting
    • 1/3 cup nutritional yeast flakes
    • 1-1/2 teaspoons cane sugar (see notes for options)
    • 1/2 teaspoon fine sea salt
    • 1/4 cup neutral oil (I used avocado oil)
    • 4 tablespoons warm water (more, if needed)
    • 1 tablespoon Dijon mustard
    • Optional: large grain sea salt for topping

• Low Carb Vegan Protein Crackers @ mayihavethatrecipe.com (07/23)
  • Ingredients
    • 1/2 cup water
    • 3 tbsp ground flax seeds
    • 1/2 cup unsweetened vegan protein (4 scoops)
    • 1/2 cup unsweetened shredded coconut
    • 3 tbsp sesame seeds
    • 1 tbsp chia seeds
    • 1/4 tsp salt
    • 1 tbsp coconut oil, melted
  • Instructions
    • Preheat the oven to 300 deg F
    • Line an 11x8 inch baking sheet with parchment paper and coat it lightly
      with cooking spray
    • Combine the water and ground flax seeds in a small bowl; mix well and set aside
    • In a separate bowl, combine the protein powder, shredded coconut, sesame seeds,
      chia seeds, and salt; mix well
    • Add the melted coconut oil and flax mixture
    • Mix well until all the ingredients are well incorporated
    • Grease your hands lightly and spread the cracker mixture on the parchment paper
      as evenly as possible (grease your hands again if you need to)
    • You can score the dough using a sharp knife if you want even-sized crackers
    • Bake for 1 hour
    • Keeping the oven on, remove the tray and flip the crackers onto the tray
    • Bake for another 15 minutes
    • Let them cool completely before breaking them

• Pea Protein Crackers @ recipes.sparkpeople.com (07/23)
  • Ingredients
    • 1 cup vegetable broth
    • 1 cup pea protein powder
    • 1/4 cup coconut oil, solid
    • 1 tsp apple cider vinegar
    • 1 Tbsp finely ground pepper
    • 1 Tbsp finely chopped or powdered rosemary, dried
    • 1 Tbsp garlic powder
    • 1/8 tsp baking soda
    • 1/8 tsp salt
  • Instructions
    • Mix Pea Protein powder and solid coconut oil with a fork or a food processor
    • Incorporate dried spices so that they are well mixed into the pea protein mix
    • Add vinegar, baking soda, and salt to the prepared room-temperature broth
    • Add broth mixture to the pea protein/coconut oil mixture
    • Mix briefly in food process or mix by hand until one solid mass has formed
    • Cut dough into a minimum of four (4) equal parts
    • Working with one piece at a time, roll out to the thickness of a dime
    • Use pea protein to dust if dough sticks
    • Lay out sheets on silplat (silicone baking mat) sprayed with cooking spray
    • Cut as desired using sharp knife, pizza wheel or cookie cutter
    • Using a fork/bamboo skewer/toothpick, poke each cracker two or three times
    • Lightly moisten crackers with spray bottle of water (don't over moisten)
    • Sprinkle tops of crackers with salt or desired seasonings
    • Bake at 375 degrees for 10-15 minutes
    • Serving Size: makes 120 - 1 1/2" crackers, 12 cracker servings
    • Number of Servings: 10

• Rosemary & Cheddar Protein Crackers @ theproteinworks.com (07/23)
  • Ingredients
    • 1/4 cup almond milk (or coconut milk)
    • 1/4 cup ground flaxseed
    • 1/4 cup Pea Protein 80
    • 1/4 cup amaranth flour (or chickpea flour)
    • 1/4 cup cheddar cheese (grated)
    • 1 tbsp coconut flour
    • 1 whole egg
    • 1 tbsp dried rosemary
    • 1/2 tbsp salt
    • 1 tsp pepper
  • Instructions
    • Using a food processor, blend all of the above ingredients together
      until you get a dough that you can knead with your hands
    • Make a big ball out of it and press it down onto a baking tray lined
      with non-stick baking paper
    • Use a rolling pin to get the mix as thin as possible
    • If your dough is sticking to your rolling pin, add a pinch of coconut
      flour to the top and you ll get a better consistency
    • 'Slice' your flat dough into squares
    • Using a fork, make some holes on the surface of the flat dough
    • Bake at 200 C (around 395 F) for about 15 minutes or until the crackers
      have cooked through
    • If you want them super crunchy, you can individually flip every cracker
      to bake the other side
    • Using a thin spatula, remove them from the baking tray
    • Slice between them with a sharp knife if they re sticking to each other

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Cupcakes & Muffins

• Chocolate Chip Protein Muffins @ bakeitpaleo.com (06/23)

• Chocolate Chip Protein Muffins @ proteincakery.com (06/23)
  • Ingredients
    • 8 large egg whites 264g
    • 1 1/2 tablespoons almond oil or coconut oil, 21g
    • 1/2 cup fat-free Greek yogurt 114g
    • 1 cup Warrior Blend Vanilla protein powder 100g (or other vanilla pea protein blend)
    • 1/4 cup almond flour 28g
    • 2 tablespoons erythritol 24g
    • 1 teaspoon baking powder 5ml
    • A pinch of sea salt
    • 1/4 cup Lily's chocolate chips
  • Instructions
    • Preheat oven to 325 deg F (163C)
    • Mix the egg whites, oil, and yogurt until smooth and well combined
    • Add in protein powder, almond meal, sweetener, baking powder, and salt
    • Mix well
    • Fold in chocolate chips
    • Spoon into 4 large silicone muffin cups, and set on a baking tray
    • Bake for about 24 minutes
    • Check to see if they are done (firm and a toothpick comes out clean)
    • If not, check every 1-2 minutes
    • Let cool, and enjoy!
    • These can stay out for several hours or overnight

• Chocolate Protein Muffins @ proteincakery.com (06/23)
  • Ingredients
    • 8 large egg whites 264g
    • 2 tablespoons liquid coconut oil 28g
    • 1/2 cup fat-free Greek yogurt 114g
    • 1 cup chocolate pea protein blend 100g
    • 2 tablespoons black cocoa 10g
    • 1/4 cup almond meal 28g
    • 2 tablespoons erythritol 24g
    • 1 teaspoon baking powder 4g
    • Pinch of sea salt
  • Instructions
    • Preheat oven to 325 deg F (163C)
    • Mix egg whites, coconut oil, and Greek yogurt until smooth
    • Add remaining ingredients, and mix well
    • Spoon into 4 large silicone muffin cups, and place on a baking sheet
    • Bake for about 24 minutes
    • Check to see if they are done (if they are firm and a toothpick comes out clean)
    • If not, check every 1-2 minutes
    • Let cool, and enjoy! These can stay out for several hours or overnight

• Strawberry Protein Muffins @ bakeitpaleo.com (06/23)

• Vanilla Protein Cupcakes @ proteincakery.com (06/23)
  • Ingredients
    • 4 large egg whites (8.6 tbsp; 132g)
    • 2 teaspoons coconut oil
    • 1/4 cup non-fat Greek yogurt
    • 1/2 cup vanilla pea protein blend
    • 1/4 teaspoon vanilla bean powder
    • 1/8 teaspoon vanilla flavored stevia (~12 drops)
    • 2 tablespoons almond flour
    • 1/2 teaspoon baking powder
  • Instructions
    • Preheat oven to 325 F (163 C)
    • Combine egg whites, oil, and yogurt until smooth (with whisk)
    • Add remaining ingredients, and mix until smooth. Batter will be thick
    • Spoon batter into 6 small silicone muffin cups
    • Bake for about 20 minutes, until firm and a toothpick comes out clean

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Eggs

• Baked Egg Bites
  • Easy High Protein Copy Cat Starbucks Egg Bites @ honestgrubhonestfoodie.com (06/23)
    • Ingredients
      • 6 eggs
      • 1/2 cup Greek Yogurt
      • 1/4 cup half & half or milk
      • 1 cup shredded cheese
      • 1/2 tsp salt
      • Dash of cayenne pepper
    • Instructions
      • Preheat oven to 300 degrees
      • Pour 1/3 cup of water into a lipped baking dish and place on the bottom rack
        of oven while it preheats
      • Grease 12 cup muffin tin and set aside
      • In high power blender add in eggs, Greek yogurt, half & half or milk,
        shredded cheese, salt and cayenne pepper
      • Blend for 30-60 seconds until it is fully incoprated
      • Pour into greased muffin tin, add desired toppings
      • Place the muffin tin in the preheated oven on the rack above the rack with the water
      • Bake at 300 degrees for 30-35 minutes
      • They are ready when they start to pull away from the sides of the muffin tin
        and the middle has settled
      • Let them sit for 3-5 minutes before taking out of tin
    • Notes
      • The water bath on the bottom rack of your oven will create moisture in the oven
        that will prevent your egg bites from being too puffy and shriveled at the end

  • Egg White Muffins with Turkey Bacon, Cottage Cheese, and Veggies @ skinnytaste.com (06/23)
    • The sides of the egg cup are lined with turkey bacon

  • Fluffy Egg Cups @ youtube.com (06/23)

• Microwave Egg Bites
  • Nordic Ware Microwave Egg Bites @ nordicware.com (06/23)
    • How to Make Egg Bites by Nordic Ware @ youtube.com (06/23)
    • Quick & Easy Egg Bites @ nordicware.com (06/23)
      • Ingredients
        • 4 eggs
        • 1/8 tsp salt
        • 1/8 tsp pepper
        • 1/4 cup finely chopped cheese
      • Optional add-ins
        • 2-3 tbsp finely diced precooked ham, bacon, or sausage
        • 2-3 tbsp finely chopped vegetables or herbs

    • Creamy Cheesy Deluxe Egg Bites @ nordicware.com (06/23)
      • Ingredients
        • 4 eggs
        • 1 tbsp cottage cheese
        • 1/4 cup shredded cheese
        • 1/2 tbsp salted butter, softened
        • 1/8 tsp salt
        • 1/8 tsp pepper
      • Optional add-ins
        • 2-3 tbsp finely diced precooked ham, bacon, or sausage
        • 2-3 tbsp finely chopped vegetables or herbs

  • Microwave Egg Bites @ cookanyday.com (06/23)
    • Ingredients
      • 4 large eggs, at room temperature
      • 4 tablespoons mayonnaise or sour cream, at room temperature
      • 1/4 teaspoon kosher salt
    • Instructions
      • In a large bowl, vigorously beat the eggs with the mayo or sour cream;
        the mixture should be smooth and homogenous
      • Coat the cups of a 1/2-cup Anytime Tray with nonstick cooking spray
      • Divide egg mixture evenly in the cups
      • Wipe up any excess egg on the surface of the tray
      • Top egg cups with desired mix-ins, pressing gently to submerge
      • Carefully transfer Anytime Tray to the microwave
      • Cook in the microwave for 5-6 minutes at Power Level 5, or until
        the eggs are cooked in the center
      • Egg bites may shrink slightly in the cups
      • Allow egg bites to cool (about 5 minutes) before enjoying
      • These egg bites will keep in the fridge for up to 2 days
    • Notes
      • Why do the ingredients need to be at room temperature?
        When at room temperature, eggs, butter, and other dairy ingredients form
        an emulsion which traps air inside of the egg bites. That trapped air
        results in a light and fluffy egg texture when cooked in the microwave.

• Omelets
  • Omelet Protein Sandwich @ growingnaturals.com (06/23)

  • Pea Protein Omelet @ naturesplus.com (06/23)
    • Ingredients
      • 1/2 tbsp organic olive oil
      • 2 organic free-range eggs
      • 1 scoop Organic Pea Protein Powder (20g)
      • 1/2 tsp organic vegetable bouillon
      • 2 tsp organic buckwheat flour
    • Garnishes
      • 2 tbsp chopped fresh cilantro
      • 4 5 diced Kalamata olives
      • 4 5 diced cherry tomatoes
      • Salt and pepper
    • Instructions
      • Place the olive oil in a frying pan over low heat
      • While oil is heating, beat the eggs with the Pea Protein and vegetable bouillon
      • Add buckwheat flour, mixing continuously
      • Pour mixture into frying pan and cook until eggs are set and firm
      • Carefully flip the omelet and cook the other side
      • Place on a plate and garnish with cilantro, olives and tomatoes
      • Season with salt and pepper to taste
      • Serve immediately

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Falafels

• Falafel Recipe @ lifemadesweeter.com (07/23)

• Falafel - Veggie Balls | Recipe with L ku @ youtube.com (08/23)
  • Lekue Veggie Ball Maker @ amazon.com ($21.99) (08/23)
  • Veggie Ball Maker @ lekue.com (also recipes) (08/23)

• Falafel Waffle @ ingredion.com (07/23)
  • Ingredients (percentage)

    Pea protein	6.10
    Chickpea Flour	18.00
    Flour	5.00
    Chickpeas	15.60
    Yellow onion	5.00
    Baking powder	1.50
    Garlic	3.00
    Coriander	0.15
    Cumin	0.15
    Cayenne	0.10
    Salt	0.50
    Parsley	0.40
    Cilantro	0.40
    Lemon juice	3.00
    Sugar	2.00
    Olive oil	9.00
    Baking soda	0.10
    Water	29.95
    Guar Gum	0.05

  • Instructions
    • In a food processor, combine pea protein, chickpea flour, flour, Guar Gum,
      water, oil, baking powder, baking soda, and sugar
    • Hydrate for 10 minutes
    • Combine salt, lemon juice, spices, herbs, chickpeas, and onions in food processor
    • Fold spice mixture into batter
    • Cook in waffle iron for 7 minutes or until golden brown and crispy

• Keto Falafels @ dietdoctor.com (07/23)
  • Ingredients
    • 1/2 cup (2 1/3 oz.) pumpkin seeds
    • 1/2 cup (2 1/2 oz.) almonds
    • 8 oz. (3 1/4 cups) mushrooms, sliced
    • 1/2 cup light olive oil, divided
    • 3/4 cup (2 3/4 oz.) vegan pea protein powder (unflavored)
    • 1/4 cup water
    • 1/4 cup (1 2/3 oz.) chia seeds
    • 2 garlic cloves, minced
    • 2 tbsp fresh parsley, finely chopped
    • 1 tsp salt
    • 1 tsp onion powder
    • 1 tsp ground cumin
    • 1 tsp ground coriander seed
    • 1/4 tsp ground black pepper

• Keto Falafels Vegan @ silverbowbakery.com (07/23)
  • Ingredients
    • 1 small Onion roughly chopped
    • 2 cloves Garlic, peeled & minced
    • 1/2 cup Cilantro
    • 1/2 cup Fresh Parsley
    • 8 ounces Cauliflower
    • 1/2 cup Almond Flour
    • 1 large Egg (optional)
    • 1 tablespoon Cumin ground
    • 2 teaspoon Salt
    • 1/2 teaspoon Turmeric ground
    • 1/2 teaspoon Chili Powder
  • Instructions
    • Preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius)
    • Line a cookie sheet with parchment paper and set aside
    • Break the cauliflower into florets and place into your food processor,
      blend into chunky rice texture
    • Scrape out into a bowl and set aside
    • Without cleaning out your food processor, add the onion, garlic,
      parsley and cilantro
    • Blend until finely chopped
    • Add the cauliflower back in, along with the remaining falafel ingredients
    • Blend until just combined
    • Gently form the mixture into discs, each about 2 tablespoons of mixture
    • Bake for 35-40 minutes, turning the cookie sheet halfway through

• Pea-lafel @ aroundmyfamilytable.com (07/23)
  • Made with chicpea flour and frozen peas

• Protein Falafel by Ann Sward @ bodybuilding.com (07/23)
  • Protein Falafel PDF @ bodybuilding.com (07/23)
  • Ingredients
    • 1/2 cup liquid egg whites
    • 3/8 cup pea protein powder
    • 1 can chickpeas, cooked and drained
    • 1/4 cup oat flour
    • 1/4 red onion, diced
    • 1 clove garlic, minced
    • 1 tbsp flat-leaf parsley
    • 2 tbsp lemon juice
    • 1/2 tbsp cumin
    • 1/2 tbsp coriander
    • 1/2 tbsp paprika
    • 1 tbsp sea salt
  • Instructions
    • Preheat oven to 375 degrees F (190 degrees C)
    • In a bowl or mixer, pulse together the above ingredients until the
      chickpeas are mushy
    • Shape mixture into balls or fritters and place them on a baking tray
    • Bake in the oven for 15 minutes
    • Turn falafel balls over so they brown evenly
    • Bake for another 15 minutes

• Protein Falafel @ nutrasumma.com (07/23)
  • Ingredients
    • 1 can cooked chickpeas (15 ounces; about 1 1/2 cups), drained and rinsed
    • 1 1/2 cups chopped kale (or other greens)
    • 1 cup chopped parsley or cilantro
    • 1 scoop of unflavored Nutrasumma's pea protein
    • 1/2 cup chopped yellow or white onion
    • 2 tablespoons lemon juice
    • 2 medium cloves garlic, finely chopped
    • 2 teaspoons ground coriander
    • 2 teaspoons ground cumin
    • 1 tsp of paprika
  • Instructions
    • Mix all ingredients together
    • Make into a ball (makes about 8-10) and lay on baking sheet
    • Preheat oven to 375 degrees
    • Bake for 20 minutes then flip and bake for 8 minutes

• Vegan Protein Falafel @ somerthyme.wordpress.com (07/23)
  • Vegan Protein Falafel @ youtube.com (07/23)
  • Ingredients
    • 1 cup dried chickpeas
    • 1 cup loosely packed chopped parsley
    • 4 kale leaves, stems removed
    • 3-5 cloves of garlic
    • 1 white onion, chopped
    • 3 Tbsp olive oil
    • 2 Tbsp lemon juice
    • 1 tsp ground coriander
    • 1 tsp ground cumin
    • 1/2 tsp crushed red pepper
    • 3/4 tsp salt
    • 1/2 tsp baking soda
    • 1/4 cup sesame seeds
    • 1/2 cup pea protein powder
    • Olive oil
  • Instructions
    • Cover the dried chickpeas with water and soak for 8-10 hours
    • Preheat oven to 400 degrees Farenheight
    • In a food processor or blender, combine chickpeas through baking soda
    • Blend together until smoothish
    • Add sesame seeds and pea protein powder
    • Blend until everything is mixed together into a thick paste
    • Oil a baking sheet or line it with parchment paper
    • Make small balls (about 2 tbsp) and plop them onto the pan
    • Brush a little olive oil on the top of each falafel ball
    • Bake the falafel for 20-24 minutes

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Ice Cream

• Collections
  • 15 Best Vegan Protein Ice Cream Recipes @ nuzest-usa.com (07/23)
    • How to Make Vegan Ice Cream @ nuzest-usa.com (07/23)
    • How to Make Vegan Ice Cream @ youtube.com (07/23)
    • Vegan Ice Cream Recipe @ nuzest-usa.com (using ice cream maker or blender) (07/23)

• Pea Protein Milk Ice Cream
  • Dairy Free Chocolate Ice Cream @ freshsimplehome.com (10/23)
    • Ingredients
      • 48 oz Ripple Chocolate Milk
      • 9 oz Coco Whip coconut whipped cream
      • 11 oz Hershey Simply 5 Chocolate Syrup (about half of the bottle)
    • Instructions
      • Use an ice cream maker
      • Use a double ZipLoc bag system (10/23)
        • Pour 1 cup of coffee creamer into a sandwich size bag and seal
        • Make sure to remove as much air as possible to the bag
        • Fill a gallon sized ziploc bag about 1/2 full with ice
        • Pour about 1/2 cup salt on top
        • Place the small bag inside the ice bag and shake for 3-4 minutes
        • After shaking is done, remove bag from large ice bag and rinse quickly
          to get all the salt off
        • Open creamer bag and pour into a bowl
      • How to Make Dairy Free Ice Cream in a Bag @ premeditatedleftovers.com (10/23)

  • Dairy Free Cookies and Cream Ice Cream @ godiaryfree.org (10/23)
    • Comments
      • Ripple pea milk is richer than most dairy-free milk beverages
      • Ripple pea milk is an emulsified milk beverage than can emulsify with more oil
      • Oil gives it a soft, creamy consistency
      • Therefore, there is no need for eggs, nuts, and coconut
    • Ingredients
      • 3 cups Ripple Unsweetened Dairy-free Pea Milk Beverage (original or vanilla)
      • 2/3 to 3/4 cup sugar
      • 1/2 cup non-GMO canola oil or other neutral-tasting oil
      • 2 teaspoons pure vanilla flavoring or paste
      • 1/16 teaspoon salt
      • 1/4 teaspoon xanthan gum (corn-free is available)
      • 20 chocolate sandwich cream cookies, chopped into pieces
    • Instructions
      • Pour about half of the milk beverage into your blender and add the sugar
      • Blend for 1 minute, or until the sugar dissolves
      • With the motor running, slowly drizzle in the oil through the lid opening
        (keep your hand around the opening as it might splatter!)
      • Continue to blend for 1 minute
      • Add the rest of the milk beverage, vanilla, and salt, and blend for 15 seconds
      • Add the xanthan gum and blend for 1 minute
      • Place the blender jar in your refrigerator and refrigerate for 2 hours or longer
      • Give the mixture a quick 10 second blend
      • Process the mixture in your ice cream maker
      • Once the churning is complete, stir in the chopped cookies
      • Pack the ice cream into a freezer-safe container, and freeze for 2 hours for
        soft set, or 4 or more hours for firm

  • Making Dairy-Free Pea Protein Ice Cream by Milk Allergy Mom @ youtube.com (10/23)
    • Vanilla Ice Cream Dairy-Free @ milkallergymom.com (10/23)
      • Ingredients
        • 1 cup plain dairy-free coffee creamer
        • 1/2 cup plain dairy-free milk
        • 1 1/2 teaspoon vanilla extract
        • 1/4 cup maple syrup or sugar
        • pinch of salt
      • Ingredient changes
        • Used all Ripple, instead of the creamer and milk
    • Uses Ripple Pea Milk and an ice cream machine

  • Making REAL CREAMY Ice Cream from PLANTS by Sauce Stache @ youtube.com (07/23)
    • Sunbutter makes a really good vegan ice cream
    • People's favorite vegan ice creams are So Delicious and Ben & Jerry's Vegan
    • Both these ice creams use Pea Milk
    • Pea Protein Milks will have the richest, creamiest, best mouth feel
    • He showed Ripple Vanilla Pea Protein Milk
    • He is making a vegan custard ice cream
    • First, he made a sunflower milk
      • 3 tbsp Sunbutter
      • 2 cups of water
    • Make the sunflower milk by blending the sunbutter and water
    • Put the sunbutter milk into a saucepan on low (or medium-low) heat
    • Add 500 ml of Pea Protein Milk
    • Add 200 grams (1 cup) of sugar
    • Constantly stir this to avoid making a skin
    • The mixture has 35 grams of fat; we need get this to 100 grams of fat
    • Add 3 1/2 tbsp of coconut oil
    • Add 30 grams of Tapioca starch (instead of eggs)
    • Turn the heat to medium
    • Whisk rapidly until it starts to thicken
    • Once the mixture coats a spatula, it is done
    • Take the mixture off the heat and keep whisking
    • Transfer the mixture to another mixing bowl
    • Cover the top with plastic wrap
    • Place the custard in the freezer for about 2 hours
    • Add 1 tbsp vanilla extract and some vanilla beans
    • Pour the mixture into the ice cream machine
    • Churn the ice cream for 20-25 minutes
    • Add Sweet Loren's Chocolate Chunk Edible Cookie Dough
    • Churn for another 10 minutes
    • Put the ice cream into a plastic container, and put into the freezer
    • The ice cream is scoopable

  • Vegan Cereal Milk Ice Cream @ ripplefoods.com (10/23)
    • Ingredients
      • 2 cups Ripple Unsweetened Vanilla Milk
      • 1 cup vegan cereal (such as corn flakes, frosted flakes, or cinnamon cereal)
      • 1/4 cup almond butter
      • 1/4 teaspoon salt
    • Instructions
      • Combine Ripple Milk and cereal in a large bowl and set aside
        to soak for twenty minutes
      • Strain milk into a glass measuring cup, making sure to press as
        much milk out of the cereal as possible
      • Pour milk into an ice cube tray and freeze, at least three hours
      • Once frozen, blend the milk ice cubes, almond butter, and salt
        together in a high-speed blender until smooth
      • Scoop out ice cream and enjoy
      • Best if served the same day

  • Vegan Vanilla Bean Ice Cream @ foodandwine.com (07/23)
    • Ingredients
      • 3 cups unsweetened pea milk (Ripple Unsweetened Original), divided
      • 3/4 cup organic cane sugar
      • 1/4 cup olive oil
      • 1/4 cup light corn syrup
      • 1 tablespoon vanilla extract
      • 1 vanilla bean, split lengthwise and seeds scraped
      • 3/4 teaspoon fine sea salt
      • 1/2 teaspoon xanthan gum (such as Bob's Red Mill)

• Ice Cream Examples
  • Wink Pea Protein Ice Cream @ allsharktankproducts.com (10/23)
    • Ingredients: pea protein, vegetable glycerin, agave, tapioca, xanthan gum,
      monk fruit extract, guar gum, stevia, baking soda, cocoa powder, and cinnamon

  • Chocolate Ice Cream (~140 calories) by r/Volumeeating @ reddit.com (07/23)
    • Ingredients
      • Whole/skim milk 146g (~0.6 cups)
      • Unflavored Whey 22g (update: I started using 12g of whey instead)
        (12g = 2 tbsp)
      • Allulose 10g (1 tbsp)
      • Erythritol 6g (1 1/2 tsp)
      • Konjac/glucomannan powder 1/2 tsp
      • Cornstarch 1/2 tsp
      • Cocoa 13.5g (2 heaping tbsp). Obviously optional if you don't want chocolate
      • Stevia/sugar replacement to taste (lick your fingers while mixing)
    • Instructions
      • Freeze a small pyrex bowl and a quarter/half sheetpan overnight;
        the larger the sheet pan the quicker the mix will freeze
      • Add all dry ingredients including allulose and handful of
        stevia/sweetener into a bowl
      • Add milk w/ dry ingredients and blend/whisk throughly until lumps disappear
      • Pour mixture onto frozen sheetpan and make as thin a sheet as possible
        for quickest freezing
      • Put back into freezer for 10 minutes
      • Scrape mixture around again
      • At this point it should have started to solidify into a yogurt-like substance
      • You'll want to break up any ice crystals especially around the edges
      • Put back into freezer for 20 minutes
      • Mixture should now be solid and similar to a melty soft serve
      • If not, repeat the freeze/mix steps at 10-15 min increments
      • You can now eat the ice cream or pour into a pyrex for at least
        3 hours to set and firm
      • Make sure to squish down any air or you run the risk of ice crystals
        developing while it freezes
    • Notes
      • Add a little cream cheese for smoothness
      • Erythritol has a 3x freezing point depression, and allulose has a
        2x freezing point depression
      • Xanthan gum may replace the Konjac at a 1:1 ratio
      • Some people use a little pudding mix

• Ice Cream (made in the freezer or ice cream maker)
  • Chunky Monkey Homemade Protein Ice Cream @ fitasamamabear.com (uses bananas) (07/23)

  • Protein Chocolate Ice Cream @ sidechef.com (no bananas) (07/23)

  • Protein Ice Cream @ foodiefisco.com (07/23)

  • Protein Ice Cream @ thebigmansworld.com (07/23)
    • Ingredients
      • 28 ounces canned coconut milk, chilled
      • 1 cup protein powder
      • 1-2 tablespoon allulose
      • 1 teaspoon vanilla extract

  • Vegan Protein Powder Ice Cream @ vegfaqs.com (06/23)
    • Ingredients
      • 1 can full fat coconut milk (both the thick part and the watery part)
      • 1/2 cup vegan protein powder
      • 1 small-medium mashed banana
      • 1 tbsp sweetener
    • Instructions
      • Add chilled coconut milk to blender and blend for 5 seconds or until smooth
      • Add protein powder to blender and blend until smooth
      • Add remaining ingredients and mix until completely smooth; it's better to
        overmix than undermix
      • Put the ice cream into a freezer-safe container and freeze until completely solid
        (usually takes 3-6 hours)
    • Notes
      • Pick a good tasting vegan protein powder
      • Use a blender
      • Chill the coconut milk for a few hours, if not a whole day
      • Use stevia powder or erythritol

• Protein Fluff (made in the blender)
  • Chocholate & Vanilla Protein Ice Cream @ theproteinchef.co (07/23)

  • Vegan Protein Fluff @ keepingthepeas.com (uses guar gum) (07/23)

  • Vegan Protein Ice Cream @ mealgarden.com (07/23)
    • Ingredients
      • 30 gm Pea Protein Powder
      • 1 tbsp Peanut butter, powder
      • 2 tbsp Cashew milk, unsweetened
      • 1/4 pod Vanilla bean (optional)
      • 1 tbsp Cinnamon (optional)
      • 2 cups Ice cubes
    • Instructions
      • Blend ice cubes in a high speed blender
      • Add all powdered ingredients (protein powder, spices, peanut butter powder)
      • Blend, long and slow; stop, mix by hand; blend again
      • Add any plant based milk, very little you do not want to make it liquid
      • Blend, long and slow; stop, mix by hand; blend again until smooth consistancy

Top of Page

Meatballs

• Beyond Meatballs (Italian Style) @ beyondmeat.com (07/23)
  • Contain water, pea protein, expeller-pressed canola oil, refined coconut oil,
    natural flavors, rice protein, yeast, methylcellulose, potato starch, spices, salt,
    potassium chloride, apple extract, garlic powder, vinegar, lemon juice concentrate,
    onion powder, pomegranate extract, sunflower lecithin, beet powder (for color), carrot
  • 5 meatballs contain 21 grams fat, 500 mg sodium, 9 carbs, 19 g protein

• Beyond Meat Clone Meatballs by Plant Based Bistro @ youtube.com (07/23)

• BirdsEye Green Cuisine Meat-Free Meatballs @ birdseye.co.uk (07/23)
  • Ingredients: Rehydrated Pea Protein (63%), Rapeseed Oil, Red Onion, Apple Fibre,
    Pea Flour, Natural Flavourings, Stabiliser (Methylcellulose), Tomato Paste,
    Garlic Powder, Herbs, BARLEY Malt Extract, Black Pepper, Pea Fibre,
    Wholegrain OAT Flour, Potato Starch, Salt, Antioxidant (Extract of Rosemary),
    Tomato Powder, Mushroom Powder, Onion Powder

• Copycat Ikea Plant Swedish Ball Recipe @ soeasilydistracted.com (07/23)
  • Ingredients for Meatballs
    • 1 cup soaked green or yellow split peas (soaked for 6-12 hours) OR
      textured pea protein mince
    • 4 TBSP mashed potato flakes
    • 4 TBSP oat bran or flour
    • 3 TBSP finely minced small onion (saut ed)
    • 3/4 tsp garlic powder (or 6 crushed cloves of garlic saut ed)
    • 5-6 TBSP unsweetened applesauce
    • 3 TBSP canola oil
    • 1/2 tsp allspice
    • 1/4 tsp nutmeg
    • 1/4 tsp paprika
    • 4 Tbsp butter for saut ing (or substitute with your preferred oil or fat)
    • Salt (1/4 to 1/2 tsp) and white pepper to taste
  • Ingredients for Swedish Meatball Sauce (from Ikea)
    • 3 Tbsp butter
    • 3 Tbsp flour
    • 2/3 cups vegetable stock
    • 2/3 cups beef stock
    • 2/3 cups heavy cream
    • 2 tsp Worcestershire
    • 1 tsp Dijon mustard
    • Salt to taste
  • Instructions
    • Saut the minced onion until transparent, then remove from heat
    • Gently combine all the ingredients in a large bowl
    • The ingredients need to be well integrated, but avoid over-mixing
    • The mixture should easily hold its shape and form a ball
    • Add oat bran or flour if the mixture is too loose
    • Add applesauce if the mixture is too dry
    • Form the mixture into 1-inch balls
    • Steam the meatballs for 20 minutes over high heat (activates the binders,
      uniformly cooks the pea crumbles, and mellows the overall pea flavor)
    • Lightly coat the meatball in flour (for a crispy brown texture when frying)
    • Preheat a skillet with oil on medium high heat
    • Add your meatballs and cook until all sides are a uniform crispy golden brown
    • Deglaze the pan with water or wine, and made the sauce
  • Notes
    • The secret to properly cooking these "meatballs" is steaming them before frying
    • Ikea's plant ball is made with pea protein, oats, potatoes, onion, and apple
    • Ikea likely uses textured pea protein rather than powdered pea protein
    • Potato provides what breadcrumbs and egg would normally provide
    • Applesauce mellows the "pea flavor", adds a small amount of sweetness, and adds
      additional moisture
    • Oat bran is used as a binder; it contains cysteine and methionine
    • Paprika add a slight pepper flavor and also adds color
  • A Recipe to Reduce Meat Bite for Bite @ about.ikea.com (07/23)
    • Yellow pea protein, potato, onion, oats and apple are in the recipe
    • The pea protein is separated from mashed yellow peas and then extruded
      (sounds like Textured Pea Protein to me)
    • Apple was a perfect choice given that it gives the perfect sweetness
    • The seasoning includes salt, pepper, and allspice

• Wicked Kitchen Amazeballs @ wickedkitchen.com (07/23)
  • Ingredients: Water, Vegetable Shortening (Palm Oil, Rice Flour, Sunflower Oil),
    Pea Protein, Textured Pea Protein, Gluten-Free Crumb (Rice Flour, Corn Flour,
    Cornstarch, Salt, Dextrose), Methylcellulose, Flavoring, Paprika (color),
    Beet Powder (color), Salt, Caramelized Sugar Powder, Red Pepper, Fennel, Dried Herbs,
    Fennel Seed, Dried Chili, Black Pepper
  • Sold at Kroger and Sprouts
  • Wicked Foods Store Locator (07/23)
  • A reviewer said the "balls" reminded him of falafel in terms of texture

Top of Page

Miscellaneous

• Beef Leaf, the Toon Leaf
  • This Leaf Tastes Like Beef by Sauce Stache @ youtube.com (07/23)
    • Toon Leaf is known as the "beef and onion" plant
    • Tastes like Burger King
    • Wanderlust Nursery sells both seeds and life plants
    • It is Toona sinensis

  • Toon Leaves by Weird Explorer @ youtube.com (07/23)
    • Toon leaves may be purchased in Chinese grocery stores
    • Toon leaves are added to soups and eggs
    • Toon leaves taste like a dark broth with scallions
    • Raw it also has an earthy, leafy flavor
    • Toon leaves are a staple crop in southeast Asia
    • Young Toon leaves are parboiled or stir fried in a variety of dishes
    • Sesame Toona Paste can be purchased
    • Young red leaves taste better than young green leaves

  • Easy Spicy Chineses Toona Sauce Recipe @ youtube.com (07/23)
    • Blanch for one minute
    • Chop leaves

  • This Leaf Tastes Like Fish, so I made Vegan Scallops by Sauce Stache @ youtube.com (07/23)
    • Fish Mint by Weird Explorer @ youtube.com (07/23)

• Hotdogs
  • Silicone Sausage Mold for Oven and Microwave @ amazon.com ($9.99) (04/21)
    • Ingredients for vegan hot dogs:
      • 1/4 cup cooked/canned chickpeas
      • 1/2 tsp smoked paprika
      • 1/2 large white onion, chopped
      • 1 garlic clove, chopped
      • 1 tbsp tomato paste
      • 1/8 tsp salt
      • 1/2 tsp thyme
      • 1/4 cup portabello mushrooms, chopped
    • Instructions
      • Add ingredients into a food processor
      • Pulse until the filling is smooth
      • Fill the mold with the filling
      • Bake or microwave about 20 minutes

• Miscellaneous
  • Cabbage Lasagna @ likehotketo.com (pea protein thickens the sauce) (06/23)

  • Dairy-Free Vanilla Pudding @ godairyfree.org (07/23)
    • Ingredients
      • 1/3 cup cane sugar
      • 3 tablespoons cornstarch (or arrowroot starch)
      • 1/4 teaspoon salt
      • 2 cups cold plain or unsweetened dairy-free milk beverage
      • 1 tablespoon dairy-free buttery spread (optional)
      • 1 teaspoon vanilla extract
      • Nutmeg, as needed (optional)
    • Instructions
      • In a medium saucepan, whisk together the sugar, starch, and salt
      • Slowly add the milk beverage while whisking, until smooth
      • Make sure everything is dissolved
      • Place the pan over medium-low heat
      • Cook while whisking until the mixture thickens enough to coat the
        back of a metal spoon, about 5 to 10 minutes
      • If it begins to boil, reduce the heat to low
      • Remove the pan from the heat
      • Whisk in the buttery spread (if using) and vanilla
      • Pour the pudding into 4 individual serving dishes, and sprinkle
        each with a pinch of nutmeg (if using)
      • Place the pudding in your refrigerator and chill for 2 hours,
        or until set
      • You can optionally place a piece of plastic wrap over the surface
        of each serving to prevent a skin from forming, but don't do this
        when the pudding is hot
      • Cover and store leftovers in the refrigerator for up to 3 days

  • High Protein & Low-Carb Chicken Lasagna Using Pea Protein @ theproteinworks.com (06/23)

  • Homemade Pea Milk @ facebook.com (07/23)

  • Mini Protein Pumpkin Pies @ proteincakery.com (06/23)
    • Ingredients for crust
      • 2 1/4 cups almond flour 280g
      • 3/4 cups vanilla pea protein blend pea protein blend (84g)
      • 4 large egg whites 132g *save one of the yolks
      • 1 1/2 tablespoons coconut oil melted (21g)

  • Pumpkin (Pea Protein) Soufflé @ theproteinworks.com (06/23)
    • Ingredients
      • 90g egg whites
      • a pinch of cream of tartar
      • 26g pea protein
      • 12g nutritional yeast
      • 90g pumpkin puree
    • Instructions
      • Beat 90g of egg whites to stiff peaks, adding a tiny bit of cream of tartar
      • In a separate bowl, mix pea protein, nutritional yeast and pumpkin puree
      • Fold the pumpkin puree into the whipped egg whites
      • Put the mixture in a ramekin
      • Bake the ramekin in the oven for a 20 minutes

  • Restaurant Style "Beef" Enchiladas @ fakemeats.com (07/23)

Top of Page

Mugcakes

• Microwave Cheesecake
  • Microwave Protein Cheesecake by The Protein Chef @ youtube.com (06/23)
    • Chocolate Microwave Cheesecake @ theproteinchef.co (07/23)
      • He used whey protein

• Mugcakes
  • 3 Best Proven Protein Mug Cakes @ youtube.com (uses whey protein) (06/23)
    • Chocolate Protein Mug Cake
    • Lemon Protein Mug Cake
    • Carrot Cake Protein Mug Cake

  • Chocolate Chip Protein Mug Cake @ eatwithclarity.com (06/23)
    • Ingredients, wet
      • 1 large egg
      • 2 tablespoons melted butter or coconut oil
      • 2 tablespoons milk, dairy or non-dairy
      • 2 tablespoons granulated erythritol
      • 1 tablespoon maple syrup
      • 1/2 teaspoon vanilla
    • Ingredients, dry
      • 1/4 cup oat flour
      • 1/4 cup vanilla pea protein powder
      • 1/2 teaspoon baking powder
      • 2 tablespoons chocolate chips
    • Instructions
      • In a mug (at least 12 ounces), whisk together all wet ingredients until smooth
      • Whisk in the dry ingredients, aside from the chocolate chips
      • Whisk in 1 tablespoon of the chocolate chips, then add the remaining 1 tablespoon on top
      • Microwave on high for 60-80 seconds
      • The mug cake will rise quite a bit as it's baking, but it will come down when it cools
      • Check it at 60 seconds and add about 10 seconds more as needed so it doesn't dry out
      • Let sit for 5 minutes, then serve

  • Chocolate Protein Microwave Mug Cake @ bobsredmill.com (07/23)
    • Ingredients
      • 1 Tbsp Almond Protein Powder (pea protein powder?)
      • 2 Tbsp Dutch Process Cocoa Powder
      • 2 Tbsp Sugar, Monkfruit Sweetener or Granulated Sweetener of your choice
      • 1/4 tsp Baking Powder
      • 1/2 tsp Vinegar
      • 1 Egg
      • 1 Tbsp Chocolate Chips
      • Pinch of salt
    • Instructions
      • Whisk all the ingredients in a microwave-safe mug or small bowl
      • Microwave 1 1/2 - 2 minutes
      • The cake should spring back when touched
      • You can also insert a toothpick in the center to see if it comes out clean
    • Notes
      • Almond protein powder does contain some fat
      • Peanut powder can replace almond protein powder
      • Chocolate protein powder worked as well
      • Also worked using almond flour
      • Replacing cocoa powder with carob powder
        • Carob Powder has a higher sugar content and a lower fat content
          than cocoa powder
        • For 2 tbsp carob powder, add 1 1/2 - 2 1/4 tbsp of oil
          (based on 1/2 cup conversion for a "normal" recipe)

  • Chocolate Protein Mug Cake by Christine Bailey @ youtube.com (06/23)
    • Ingredients
      • 1 scoop chocolate protein powder
      • 1 egg white
      • 1/2 tsp baking powder
      • 1 tbsp sweetener of choice
      • 2 tbsp milk
    • Instructions
      • Mix together in a mug
      • Microwave for 2 minutes, or bake at 180 deg C for around 15 minutes

  • Easy Protein Mug Cake Recipe @ theproteinchef.co (06/23)
    • Adds 1/4 tsp xanthan gum and 1/2 tsp baking powder
    • Stir the batter when it is half cooked

  • Gluten-Free Chocolate Protein Mug Cake @ fitasamamabear.com (06/23)
    • Ingredients
      • 2 tbsp chocolate pea protein powder
      • 2 tbsp almond flour
      • 1/4 teaspoon salt
      • 1/4 teaspoon baking soda
      • 1 teaspoon baking powder
      • 2 tbsp maple syrup
      • 2 tbsp milk
    • Instructions
      • In a regular size mug, combine all the ingredients and mix until combined
      • Pop in the microwave for 75 seconds
      • Let cool for 30 seconds
    • Notes
      • If using a vanilla protein powder, add 1 tsp cocoa powder
      • Don't skip the baking powder and soda; they help keep the cake from deflating

  • Pea Protein Mug Cake @ bakeitpaleo.com (06/23)
    • Ingredients
      • 3 Tbsp Vanilla Pea Protein (23g)
      • 2 Tbsp blanched almond flour (14g)
      • 1 Tbsp tapioca starch (7g)
      • 1 tsp paleo baking powder
      • 1 large egg
      • 1/3 cup yogurt
    • Instructions
      • Combine all ingredients in a large microwavable cup or small bowl and mix well
      • Place in the microwave and cook on high for 2 minutes
      • Remove from microwave and cool a few minutes

  • Protein Mug Cake @ cheneetoday.com (06/23)
    • Ingredients
      • 1 scoop protein powder - chocolate, vanilla, or any flavor you like
      • 1/2 teaspoon baking powder
      • 2 teaspoon unsweetened cocoa powder - optional
      • 1-2 teaspoon sweetener of your choice
      • 1 large egg
      • 1-2 teaspoon water (to loosen consistency; you can also use the milk)
      • Toppings of your choice
    • Instructions
      • In a microwave safe mug, whisk together protein powder and baking powder
      • Stir in cocoa powder and sweetener, if using
      • Stir in egg until mixture is smooth
      • Add water as needed to thin out consistency and stir to combine
      • Microwave on high for 30-40 seconds, adding time in 5-second increments
        until top of cake is mostly dry
      • Add toppings and enjoy warm

  • Protein Mug Cake Recipe @ thebigmansworld.com (06/23)
    • Ingredients (for 2 servings)
      • 1/4 cup protein powder 32-34 grams
      • 1 tablespoon coconut flour
      • 2 tablespoon granulated sweetener of choice
      • 1/2 teaspoon baking powder
      • 1 1/2 tablespoons cocoa powder adjust to desired chocolate content
      • 1/4 cup egg whites
      • 1/4 cup milk of choice
      • 1 tablespoon chocolate chips, optional
    • Instructions (microwave)
      • Grease a small cereal bowl or deep mug, and set aside
      • In a mixing bowl, combine the dry ingredients and mix well
      • In a separate bowl, whisk the egg with the milk
      • Pour liquid into the dry mixture and mix until fully incorporated
      • Top with chocolate chips if desired
      • Microwave for 60 seconds
      • Remove from microwave and enjoy immediately
    • Instructions (oven)
      • Pour batter into an oven safe dish
      • Bake for 10-12 minutes on 180 degrees celsius until desired consistency

  • Protein Powder Mug Cake @ theconsciousplantkitchen.com (06/23)
    • Ingredients
      • 3 tablespoons Oat Flour (or 1 tbsp coconut flour; mug cake will be denser)
      • 2 tablespoons Protein Powder (pea protein)
      • 1-2 tablespoons Crystal Sweetener of Choice - (erythritol)
      • 2 teaspoons Unsweetened Cocoa Powder
      • 1/4 cup Unsweetened Almond Milk
      • 1/2 teaspoon Baking Powder
      • 1 1/2 tablespoons Vegan Dark Chocolate Chips
    • Instructions
      • In a mug (minimum size 1 cup/250ml), whisk together the dry ingredients
      • Whisk in almond milk until a batter forms
      • Stir the vegan dark chocolate chips if desired, or keep the batter plain
      • Sprinkle a few extra chocolate chips on top if desired
      • Microwave on high power (800W) for about 90 seconds, or stop 10 seconds
        after you see the cake rising to its maximum height
      • Remove from the microwave carefully, it is hot, and check the texture
      • It should be moist and soft and the top should deflate
      • If it is not cooked, return to the microwave and cook again by 10-second
        bursts until done no more than 90 seconds in total
      • The longer you microwave the mug cake, the denser it will be
      • Serve the Protein Mug Cake immediately
      • Baking option
        • Preheat oven to 350 deg F (180 deg C).
        • Grease an oven-proof ramekin with oil
        • Add the cake batter and bake for 12-18 minutes until cooked through
        • Serve immediately with toppings of your choice

  • Vegan Chocolate Protein Mug Cake @ makingthymeforhealth.com (06/23)
    • Ingredients
      • 2 tablespoons plain unsweetened protein powder
      • 1 tablespoon unsweetened cocoa powder
      • 1/4 teaspoon salt, optional
      • 1/4 teaspoon baking soda
      • 3 tablespoons water or milk
      • 1 tablespoon pure maple syrup
      • 2 teaspoons melted coconut oil
      • 1 tablespoon dark chocolate chips
    • Instructions
      • In a small (7oz) ramekin or coffee cup, combine dry ingredients
      • Stir until evenly combined
      • Add the melted and cooled coconut oil, milk or water, pure maple syrup,
        and chocolate chips
      • Stir until a thick batter forms
      • Make sure you are scraping the sides to get any residual powder
      • Transfer to the microwave and cook for 1 minute on high
      • Alternatively, you can bake it in the oven at 350 deg F for 15-18 minutes
      • Allow to cool for 5-10 minutes

• Microwave Pancakes
  • Microwave Pea Protein Pancakes @ imheatherr.com (06/23)
    • Ingredients
      • 1/3 cup pea protein isolate OR flavoured powder of choice (15g)
      • 1 medium egg (56g)
      • 2 tbsp granulated sweetener (24g)
      • 1/8 tsp baking powder
      • 1 to 2 tsp of water to thin
      • pinch of salt to taste
      • 2 tsp of PB2 OR cocoa powder OR milk powder
    • Instructions
      • In a small bowl, lightly beat your egg until the yolk and whites are just combined
      • Stir in the pea protein until no lumps remain
      • Mix in your sweetener of choice and then baking powder
      • Feel free to also add a pinch of salt
      • The mixture should be quite thick and silky
      • Add 1 to 2 tsp of water to thin it out (depends on your egg size)
      • Pour 1/3 to 1/2 of your mixture into a small bowl and microwave for 25 to 40 seconds
      • Repeat with the remaining mixture
    • Notes
      • Tastes like a cross between a sponge cake and souffl pancakes

  • Microwave Peanut Butter Chocolate Chip Protein Pancakes @ foodfaithfitness.com (06/23)
    • Ingredients
      • 1/4 Cup Peanut flour
      • 2 Tbsp Vanilla protein powder
      • 1 Tbsp Truvia
      • 1/2 tsp Baking powder
      • 1/4 tsp Cinnamon
      • Pinch Salt
      • 1 Large egg white
      • 2 Tbsp Non-fat Plain Greek yogurt
      • 1/8 tsp Vanilla extract
      • 3/4 tsp Apple Cider Vinegar
      • 1/2 Tbsp Mini chocolate chips
    • Instructions
      • In a medium bowl, mix together the dry ingredients until well combined; set aside
      • In a separate small bowl, whisk together the liquid ingredients until smooth
      • Pour the Greek yogurt mixture, along with the chocolate chips, into the
        peanut flour mixture; stir until evenly combined
      • The batter will be very thick
      • Let stand 5 minutes
      • Spray a small microwave-safe plate with cooking spray and place 1/4 cup
        of the batter (which should be exactly half of the batter) onto the center
      • Lightly spread out so that it s about 1 inch high
      • Resist the urge to spread out more, as the pancake flattens while cooking
      • Microwave for 40 seconds, or until the top looks set
      • Let stand for 30 seconds and then transfer to a plate
      • Repeat with the remaining batter
    • Notes
      • If you need light and fluffy, golden brown pancakes, you can cook these
        on a griddle on medium-low heat, for about 5-7 minutes per side

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Pancakes & Waffles

• Pancakes
  • Banana Berry Protein Pancakes @ proteincakery.com (06/23)

  • Chocolate Protein Pancakes @ proteincakery.com (06/23)
    • Ingredients
      • 4 large egg whites 132g
      • 1/3 cup chocolate Warrior Blend protein powder
    • Instructions
      • Preheat your griddle over a low-medium flame
      • Beat the egg whites and protein powder until smooth and fluffy
      • Wait until the griddle is hot enough (when drops of water sizzle up)
      • Pour some batter on on the griddle (smaller pancakes flip more easily)
      • Flip after a couple of minutes
      • Cook for another couple of minutes on the other side
      • Repeat until you have used the remaining batter

  • Fluffy Peanut Butter Protein Pancakes @ proteincakery.com (06/23)
    • Ingredients
      • 4 large egg whites 132g
      • 1/3 cup Warrior Blend vanilla protein powder 33g
      • 2 tablespoons peanut flour 15g
      • 1 tablespoon peanut butter 16g
    • Instructions
      • Preheat your griddle over a low flame
      • Beat the egg whites with protein powder and peanut flour until smooth and fluffy
      • Wait until the griddle is hot enough (when drops of water sizzle up)
      • Pour some batter on the griddle; flip after a couple of minutes
      • Cook for another couple of minutes on the other side
      • Repeat process until you ve finished your batter

  • Pea Protein Pancake @ growingnaturals.com (06/23)
    • Pea Protein Recipes @ growingnaturals.com (06/23)

  • Vanilla Protein Pancakes @ proteincakery.com (06/23)
    • Ingredients
      • 4 large egg whites 132g
      • 1/3 cup vanilla pea protein blend
    • Instructions
      • Preheat your griddle over a low-medium flame
      • Beat the egg whites with protein powder until smooth and fluffy
      • Wait until the griddle is hot enough (when drops of water sizzle up)
      • Pour some batter on the griddle (smaller pancakes flip more easily)
      • These pancakes don't bubble as much as other recipes, but they fluff up
      • Flip after a couple of minutes
      • Cook for another couple of minutes on the other side
      • Repeat process until you ve finished your batter

• Waffles
  • Chocolate Protein Waffles @ proteincakery.com (06/23)
    • Also uses chocolate rice protein powder

  • Falafel Waffle @ ingredion.com (07/23)

  • Low Carb Protein Waffles @ proteincakery.com (06/23)
    • Also uses vanilla rice protein powder

  • Protein Churro Waffle Bites @ proteincakery.com (06/23)
    • Ingredients for waffles
      • 4 egg whites 132g
      • 2 teaspoons coconut oil 10ml
      • 1/3 cup vanilla pea protein blend 37g
      • 1/2 teaspoon baking powder 2g
      • 2 scoops stevia powder or to taste
    • Ingredients for topping
      • 1 teaspoon ground cinnamon 4g
      • 4 scoops stevia powder
      • 1-2 tablespoons granulated erythritol 12-24g
      • 1 teaspoons coconut oil
    • Instructions
      • Spray your waffle iron with non-stick cooking spray, then plug it in
      • Mix the egg whites and coconut oil
      • Add protein powder, baking powder, and stevia; mix well
      • Once waffle iron is ready, spoon 1/4 of the batter into the center of the waffle iron
      • Close iron; let cook for 2-3 minutes
      • Remove waffle from iron, and repeat for 3 more waffles
      • Brush some non-stick spray into the middle of the iron between waffles
      • Set waffles aside
      • Mix together cinnamon, stevia, and erythritol
      • Brush waffles with coconut oil, and dip in the cinnamon mixture

  • Vanilla Protein Waffles @ bakeitpaleo.com (06/23)
    • Ingredients
      • 1/4 cup vanilla pea protein (28g), spooned & leveled
      • 1/4 cup blanched almond flour (22g), spooned & leveled
      • 1 tsp Paleo baking powder
      • 1 large egg
      • 1/3 cup yogurt
      • 1/2 tsp vanilla extract (optional)
      • 1-2 Tbsp water (if needed)
    • Instructions
      • Preheat miniature waffle iron
      • Preheat oven to 200 deg F
      • In a medium-sized mixing bowl, combine the dry ingredients
      • Whisk in the remaining ingredients
      • Mix in water if necessary
      • Pour 2 heaping tablespoons of batter onto the mini waffle iron; cook until done
      • Place waffle on wire cooling rack and warm in the oven at 200 deg F
      • Repeat until no more batter is remaining (recipe makes 4-5 waffles)

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Pasta

• Low Carb Pasta @ food.com (06/23)
  • Ingredients
    • 1/2 cup soy flour
    • 1/2 cup protein powder
    • 1/4 teaspoon garlic powder
    • 1/4 teaspoon seasoning salt
    • 1/2 cup water
    • 1 egg, or 1 egg substitute

• Pea Protein Pasta @ mirlagarcia29.wordpress.com (06/23)
  • Ingredients
    • 75g Pea Protein Isolate
    • 2 large eggs
    • 5ml Olive Oil
  • Instructions
    • Mix ingredients together; knead for 3 minutes until a small ball of dough as formed
    • Wrap the ball in Cling Wrap, and allow it to rest for 30 minutes
    • Sprinkle a board with pea protein
    • Using a rolling pin, roll the dough into a thin layer of dough
    • Cut the dough into small squares using a ravioli cutter
    • Place the pasta onto paper towels to dry out (for a good hour)
    • Fill a large pot with salted water, and bring it to a boil
    • Drop the pasta pieces into the boiling water
    • Cook for about 20 minutes
  • Notes
    • Recipe has 496 cals, 4 carbs, and 67 grams protein
    • The pasta was a little bit rubbery
    • The Locker Room @ theproteinworks.com (06/23)

• Protein Pasta @ obesityhelp.com (06/23)
  • Ingredients
    • One cup plus one teaspoon Pea Protein Powder (Plus some for dusting)
    • Three large eggs
    • 1/2 teaspoon olive oil
  • Instructions
    • Mix all ingredients with a fork until well blended
    • Knead together for 2-3 minutes (I put the crumbly dough on a piece of
      parchment paper and folded it over and over an over to knead it as it was
      kind of sticky at first.)
    • Wrap dough in plastic and allow to sit for 30 minutes at room temp
    • Remove dough from plastic and roll out to about the thickness of a dime
    • Cut into shape using a sharp knife or cookie cutter
    • I made very thin slices, about 1/4" wide and they grew to almost an inch wide!
    • Dust with pea protein as required
    • Place cut pasta on a lint free paper towel for 15-20 minutes to dry
    • Bring a large pot of generously salted water to a rolling boil
    • Add the pasta and cook for 20-25 minutes, stirring occasionally so
      the noodles don't stick together

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Pizza & Pizza Crusts

• Buffalo Mozzarella Protein Pizza @ growingnaturals.com (06/23)

• Gluten-Free Protein Pizza @ nakednutrition.com (06/23)
  • Ingredients
    • 1 cup of gluten-free oats (~0.8 cups of oat flour)
    • 1/4 cup unflavored pea protein powder
    • 1 whole egg
    • 1/2 cup of egg whites
  • Instructions
    • Combine the ingredients in a blender until the mixture resembles pancake batter
    • Prepare a non-stick pan with cooking spray and allow the pan to heat over a high flame
    • Once the pan is hot, pour the batter in and spread it out evenly
    • Lower the heat medium and cook on both sides
    • Remove the crust from the pan and on a baking pan - add your toppings,
      including sauce, cheese and anything else you would like
    • Put the topped pizza under the broiler on low for 15 minutes or until the
      cheese is thoroughly melted

• Keto Pizza Crust @ lowcarbspark.com (06/23)
  • Ingredients
    • 3 large egg whites
    • 1/4 cup protein powder or egg white powder
    • Optional: 1 tsp Italian Seasoning
    • Toppings: Pizza Sauce, Pepperoni slices, Shredded Mozzarella
  • Instructions
    • Preheat the oven to 400 deg F
    • Line a baking dish with parchment paper and grease with
      non-stick cooking spray; set aside
    • In a large bowl, place the egg whites
    • Using an electric mixer, beat until very stiff peaks form
    • Add the protein powder and continue mixing until well incorporated
    • Add your seasonings if using
    • Spoon the mixture and shape it into a 9-inch diameter round
    • Bake for 10-12 minutes or until the edges look golden brown
    • Remove from the oven and add the toppings
    • Broil for 3-4 minutes or until the cheese on top is melted

• Low Carb Pizza Crust @ recipes.sparkpeople.com (06/23)
  • Ingredients
    • 2.1 serving Vital Protein (pea protein powder) - Vanilla - per 25g
    • 1 tbsp Avocado Oil
    • 1/2 cup Silk coconut milk unsweetened
    • 1 large Egg, fresh, whole, raw
  • Instructions
    • Preheat oven to 350 deg F
    • Line cookie sheet or pizza pan with foil and spray with cooking spray
    • Press or roll out dough until fairly thin; I rolled between plastic wrap
    • Bake crust for about 7 min until firmed up a little
    • Remove and flip the crust over and put on your favorite toppings
    • Bake until cheese is melted
    • Crust will be soft, I have not figured out yet if it can be made crispy

• Low Carb Protein Pizza @ proteincakery.com (06/23)
  • Ingredients
    • 4 egg whites 132g
    • 3 tablespoons unflavored pea protein blend (19g)
    • 1 tablespoon whole husk psyllium 7g
    • 2 pinches sea salt or regular salt
    • 1 dash each of basil, parsley, oregano, onion powder, garlic powder
  • Toppings
    • 1/2 cup Rao's pizza sauce 113g
    • 1 tablespoon Locatelli Pecorino Romano cheese
    • 1/2 cup low-moisture part-skim mozzarella cheese 56g
  • Instructions
    • Preheat your griddle over a medium flame
    • (If necessary, first spray with non-stick cooking spray or
      rub with a few drops of olive oil.)
    • Beat the crust ingredients until smooth.
    • Wait until the griddle is hot enough (when drops of water sizzle up).
    • Spread your batter into a circle (about 10 inches, 25cm diameter).
    • After a couple of minutes, flip over.
    • Remove from heat.
    • Line your broiler tray with foil, and place crust on top.
    • Top with tomato sauce, grated cheese, and mozzarella.
    • Broil for a few minutes, until cheese is melted to your liking.
  • Notes
    • This makes a soft crust pizza
    • For a crispier crust use a pizza crisper or pizza stone,
      and bake (instead of broil) until the cheese is melted

• Personal Protein Pea-zza @ whitnessnutrition.com (06/23)
  • Ingredients
    • 3 cage-free eggs
    • 3 tablespoons pea protein
    • 1 tablespoon golden milled flaxseed
    • 1 tbsp nutritional yeast
    • a dash each of basil, oregano, onion powder, garlic powder or a spice blend
  • Instructions
    • Preheat oven to 375 deg F
    • Mix all ingredients together until you get a thick and sticky
      pancake-like consistency
    • Spread the mix into a very thin round circle onto a silicon mat,
      or parchment paper
    • Cook the crust for ~8 minutes until it is cooked through, has risen,
      and no longer has a sheen
    • Remove from the oven and add your toppings
    • Place under the grill or oven broiler for 5-10 minutes or
      until the cheese has melted and all the pizza looks done

• Protein Pizza @ thebigmansworld.com (06/23)
  • Ingredients
    • 1 cup Protein flour
    • 1 cup Greek yogurt non-fat
    • 1/4 teaspoon salt
    • 1 teaspoon Italian seasonings
    • 1 teaspoon olive oil
  • Instructions
    • Preheat the oven to 400 deg F
    • Line a large baking sheet or pizza tray with parchment paper
    • In a mixing bowl, add the protein flour, Greek yogurt, salt, and Italian seasonings;
      mix well
    • If the dough is too thick, add more yogurt
    • If the dough is too thin, add more flour
    • Using your hands, shape the dough into a smooth ball
    • Transfer the ball of dough onto a floured surface
    • Roll out the dough into a large pizza
    • Transfer the pizza dough onto the lined sheet
    • Brush the edge of the crust with olive oil
    • Spread sauce over the pizza, followed by the cheese, pepperoni, and any other toppings
    • Bake the pizza for 15-20 minutes, or until the crust is golden, and the cheese has melted
    • Remove the pizza from the oven and slice into eight slices

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Powerbars

• Birthday Cake Energy Bites, No Bake @ bakeitpaleo.com (08/23)

• Cookie Dough Protein Bites @ mycrashtestlife.com (07/23)

• Dark Chocolate Protein Balls @ bakeitpaleo.com (06/23)
  • Ingredients
    • 1/4 cup Nuzest rich chocolate pea protein (28g)
    • 1/4 cup cacao powder (22g)
    • 1/8 tsp salt
    • 1/2 cup sunflower seed butter
    • 1 tsp vanilla extract
    • 3 Tbsp water (more or less as needed)
  • Coating (optional)
    • 3-4 oz dark chocolate
    • 1 tsp coconut oil
  • Instructions
    • In a small mixing bowl, combine all dry ingredients
    • Mix in the sunflower seed butter and vanilla extract
    • Add water as needed
    • Mix first with a spatula, then use your hands to knead the dough;
      it will have a playdough-like texture
    • Roll the dough into balls about 1 tablespoon in size
    • Place the balls on a small baking sheet or large plate
    • Freeze the balls for 30 minutes
    • In a small sauce pan, melt the dark chocolate and coconut oil over low heat,
      stirring frequently
    • Dip the balls into the dark chocolate and place on a sheet of parchment paper
    • Drizzle any remaining chocolate over the balls, and top with flaked sea salt
    • Store in fridge or freezer

• No-Bake Protein Balls @ theconsciousplantkitchen.com (06/23)
  • Ingredients
    • 1/2 cup Peanut Butter (Unsalted) - no added oil, no added sugar
    • 3 tablespoons Brown Rice Syrup - or liquid sweetener you like:
      agave syrup, maple syrup, coconut nectar, or monk fruit syrup
    • 1/4 cup Vanilla Pea Protein Powder
    • 1/4 cup Flaxseed Meal
    • 1 tablespoon Chia Seeds
    • 2-3 tablespoons Almond Milk
  • Optional coating
    • 2 tablespoons Dark Chocolate Chips - to roll the balls
    • 1/4 cup Hemp Hearts
  • Instructions
    • In a large mixing bowl, combine fresh runny peanut butter and brown rice syrup
    • If your peanut butter is not runny, you can warm the mixture under bain-marie
      (hot bath) while you stir to help ingredients comes together
    • Stir in the rest of the ingredients
    • Start with 2 tablespoons of unsweetened almond milk
    • If the dough is too dry, add an extra tablespoon of unsweetened almond milk
    • The no-bake cookie dough should be consistent, slightly sticky,
      but you should be able to shape balls easily
    • Shape 10 cookie dough balls and place each ball on a plate covered with parchment paper
    • If the dough is too sticky, rub your hands with a tiny oil (or water) to roll balls easily
    • Roll the balls into hemp hearts for extra plant-based proteins and
      in vegan dark chocolate chips if desired (optional)
    • Refrigerate 15 minutes to firm up
  • Notes
    • Use liquid monk fruit syrup for a keto sweetener; net carb/ball will be 1.5 grams

• Perfect Bar Copy Kat Recipe @ theconsciousplantkitchen.com (06/23)
  • Ingredients
    • 1 cup Natural Peanut Butter (with the oil on top)
    • 3/4 cup Vegan Vanilla Pea Protein Powder
    • 1/4 cup Brown Rice Syrup - or maple syrup
    • 1/4 cup Vegan Dark Chocolate Chips - or freeze-dried blueberries
    • 2-3 tablespoons Almond milk or melted coconut oil (if dough is too dry)
  • Instructions
    • Weigh the ingredients, rather than using cups
    • Combine natural peanut butter with brown rice syrup until smooth
    • Stir in vanilla pea protein powder and chocolate chips
    • Use your hands to squeeze the batter and form a consistent dough
    • If too dry or crumbly, fix it by adding 1 tablespoon at a time of either
      almond milk (makes the bar softer) or melted coconut oil
    • The dough has enough liquid when it sticks together when squeezed in your hand
    • Press the dough into a square 8-inch x 8-inch pan, smooth the top with the
      back of a spoon or spatula
    • Freeze 10 minutes to set
    • Remove from the freezer and cut into 12 protein bars
    • Store bars in an airtight container in the fridge for up to 1 week
    • Each bar has 170 calories
  • Syrups to be used
    • Keystone Brown Rice Syrup @ amazon.com (23 oz; $17.50) (06/23)
      • 1 tbsp: 66 calories, 18 carbs
    • FiberYum Soluble Fiber Syrup @ amazon.com (2.5 lb bag; $26.99) (06/23)
      • 1 tbsp: 30 calories, 15 carbs
    • Keystone Tapioca Syrup @ amazon.com (23 oz; $17.50) (06/23)
      • 1 tbsp: 39 calories, 9 carbs
    • Wholesome Yum Keto Honey @ amazon.com (11 oz; $15.99) (06/23)
      • $11.99 at Sprouts
      • 1 tbsp: 15 calories, 6 carbs
    • Lakanto Maple Flavored Syrup @ amazon.com ($8.98) (06/23)
      • $9.99 at Tom Thumb
      • 1 tbsp: 10 calories, 4 carbs
    • Splenda Multi-Use Syrup (Allulose Syrup) @ amazon.com (8 oz bottle; $6.99) (06/23)
    • Wholesome Sweeteners Allulose Syrup @ amazon.com (11.5 oz; $8.99) (06/23)
      • 1 tbsp: 0 calories, 0 net carbs

• Pumpkin Protein Bars @ bakeitpaleo.com (06/23)
  • Ingredients
    • 1/2 cup almond butter (unsalted, unsweetened)
    • 1/2 cup pumpkin puree
    • 1 oz cacao butter, melted
    • 1 Tbsp honey (maple syrup for Vegan)
    • 1/2 tsp vanilla extract
    • 1/2 cup vanilla pea protein (50g)
    • 1 tsp cinnamon
    • 1/2 tsp pumpkin spice
    • 1/8 tsp salt
  • Instructions
    • Combine almond butter, pumpkin puree, melted cacao butter,
      honey and vanilla in a medium sized bowl
    • Using a spatula, mix until smooth
    • Add remaining ingredients and mix well
      (Dough should be almost play-dough like)
    • Place dough in a lined 8" x 4" baking pan and firmly press down using a spatula
    • Refrigerate for an hour, or until set
    • Remove from fridge and cut into 8 equal pieces
    • Optional: top with melted chocolate, chopped pumpkin seeds and bee pollen
    • Store in fridge or freezer

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Protein Drink

• How to Drink Pea Protein @ wikihow.com (06/23)
  • Pea protein tends to have an overly earthy taste if it's mixed with plain water
  • Pea protein is grittier than other protein powders, so it won't dissolve completely
  • The pea flavor doesn't always mix well with tart tastes
  • Milk adds a richer, creamy flavor that can help cover the pea flavor
  • Vanilla helps mask the pea taste
  • Both vanilla and chocolate mix well with the pea flavor

• What to Mix Pea Protein With @ mary-catherinerd.com (06/23)
  • Pea protein can be a bit chalky, and doesn't dissolve as well as whey protein
  • Milk or a milk alternative will make your shake/smoothie more creamy and help to mix the pea protein
  • Yogurt will also make your shake more creamy and help the pea protein to mix more easily

• Chocolate Pea Protein Shake @ detoxinista.com (06/23)
  • Ingredients
    • 3/4 cup water
    • 1 frozen banana
    • 1 soft Medjool date, pitted (optional, for sweetness)
    • 2 tablespoons raw cacao powder
    • 1/2 teaspoon vanilla extract (alcohol-free, if desired)
    • 2 tablespoons pea protein powder
    • 1 cup ice cubes

• Cinnamon Roll Protein Shake @ theconsciousplantkitchen.com (06/23)
  • Ingredients
    • 1 scoop Vanilla Protein Powder - (equivalent 40g/1.4oz)
    • 1/2 small Frozen Banana - or frozen zucchini/cauliflower for low-carb option
    • 1 teaspoon Cashew Butter - or almond butter or peanut butter
    • 2 tablespoons Old-Fashioned Rolled Oats
    • 1 cup Unsweetened Almond Milk
    • 1 teaspoon Ground Cinnamon
    • 1/2-3/4 cup Ice Cubes
    • 2 teaspoons Maple syrup
  • Instructions
    • In a blender, add all the ingredients
    • Blend on the high-speed setting until creamy and smooth
    • Adjust to taste
      • Add more ice cubes, 2-3 at a time, for a frothier texture
      • Add more almond milk, 2-3 tablespoons at once, for a runnier shake
      • Always blend at high speed for 20 seconds after any adjustment you make
      • Add more cinnamon, 1/4 teaspoon at a time, to your liking

• Protein Shake Recipes @ theconsciousplantkitchen.com (06/23)

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Salad Dressings

• Caesar Dressing
  • Pea Protein Caesar Dressing @ mary-catherinerd.com (06/23)
    • Ingredients
      • 1 scoop of pea protein powder
      • 1/4 cup of olive oil
      • 1/4 cup of lemon juice
      • 2 tbsp of grated Parmesan cheese
      • 1 tbsp of Dijon mustard
      • 1 clove of minced garlic
      • 1/4 tsp of black pepper
    • Instructions
      • Whisk ingredients together

  • Vegan Caesar Salad Dressing @ growingnaturals.com (06/23)
    • Ingredients
      • 1/2 avocado
      • 3 tbsp dijon mustard
      • 2 tbsp worcestershire sauce
      • 3 each de arbol chili
      • 1/4 cup roasted garlic
      • 2 lemons juiced
      • 1 cup nutritional (brewers) yeast
      • 2 1/2 scoops Growing Naturals Original pea protein powder
      • 1/4 cup cold water
      • 1 cup garlic oil
      • 1/4 cup extra virgin olive oil
    • Instructions
      • Holding back the oil, thoroughly blend all ingredients in a food processer
      • Then slowly drizzle in the oil while blending
      • Toss baby romaine hearts in the dressing, and top with croutons,
        then sprinkle with a bit more yeast, and cracked pepper

• Green Goddess
  • Green Goddess Ranch Salad Dressing @ growingnaturals.com (06/23)
    • Ingredients
      • 15 cloves of roasted garlic
      • One burnt onion
      • 1/4 cup chopped thyme
      • 1/4 cup chopped oregano
      • 1/8 cup chopped bay leaf
      • 1/4 cup apple cider vinegar
      • 2 each de arbol chili
      • 2 each avocado
      • 2 tps fresh cracked pepper
      • 1/4 cup extra virgin olive oil
      • 4 tbl nutritional (brewers) yeast
      • 57g (3 scoops) Growing Naturals original pea protein powder
    • Instructions
      • Holding back the olive oil, yeast, pea powder and oregano, blend the
        remaining ingredients in a food processor
      • Once the mixture is thoroughly blended, add the yeast and pea powder
      • Blend, and drizzle in 3/4 of the olive oil
      • Then add the oregano and remaining olive oil and pulse
      • Add cold water as needed to reach your desired consistency

  • Pea Protein Green Goddess Dressing @ mary-catherinerd.com (06/23)
    • Ingredients
      • 1 scoop of pea protein powder
      • 1/2 cup of plain Greek yogurt
      • 1/4 cup of mayonnaise
      • 1/4 cup of sour cream
      • 2 tbsp of chopped fresh herbs (such as basil, tarragon, or chives)
      • 1 clove of minced garlic
      • 1/2 teaspoon of salt
    • Instructions
      • Combine ingredients
      • Season to taste with additional salt and pepper

• Ranch Dressing
  • High Protein Ranch Dressing @ theproteinchef.co (07/23)
    • Ingredients
      • 6 Ounces Greek Yogurt - Fat Free Plain
      • 9 Tablespoons Sour Cream - Fat Free
      • 1/4 Teaspoon Dill Weed
      • 1 Teaspoon Parsley
      • 3/4 Teaspoon Salt
      • 1/2 Teaspoon Onion Powder
      • 1/4 Teaspoon Garlic Powder
      • 1/4 Teaspoon Black Pepper
      • Water as desired (I use around 2 tbsp)
      • 1/2 Scoop Protein Powder - Natural (Optional)
    • Instructions
      • Combine and mix all of your ingredients together
      • Add in more or less Water until it s your desired consistency
      • Add some optional Protein Powder with a little more water
        if you want the dressing higher in protein
      • You can add bacon bits for a Bacon Protein Ranch Dressing

  • Pea Protein Ranch Dressing @ mary-catherinerd.com (06/23)
    • Ingredients
      • 1 scoop of pea protein powder
      • 1/2 cup of plain Greek yogurt
      • 1/4 cup of milk
      • 1 tbsp of white vinegar
      • 1 tbsp of dried parsley
      • 1 tsp of onion powder
      • 1/2 tsp of garlic powder
    • Instructions
      • Mix ingredients together
      • Season to taste with salt and pepper

  • Protein Ranch Dressing @ bobsredmill.com (07/23)
    • Ingredients
      • 1 cup Almond Milk + 1/4 cup of Almond milk in reserve
      • 1 Tbsp Lemon Juice
      • 1 Tbsp Apple Cider Vinegar
      • 1/2 cup Almond Protein Powder (replace with pea protein)
      • 1 tsp Kosher Salt
      • 1/2 tsp dried Chives
      • 1/2 tsp Dried Dill
      • 1/2 tsp dried Parsley
      • 1/2 tsp Onion Powder
      • 1/4 tsp Garlic Powder
      • 1/4 tsp coarsely ground Black Pepper
    • Instructions
      • Whisk together 1 cup almond milk, lemon juice and cider vinegar
      • Add almond protein powder, salt, herbs and spices
      • Whisk until smooth
      • Add additional almond milk to reach desired consistency

• Vinaigrette
  • Creamy Balsamic Dressing @ ffactor.com (07/23)
    • Ingredients
      • 1/2 cup Balsamic Vinegar
      • 1/4 cup water
      • 1/2 cup Unflavored 20/20 Fiber/Protein Powder (pea & rice protein)
      • 1 Tbsp dijon mustard
      • 1 clove garlic
      • Salt & pepper, to taste
    • Instructions
      • Place all ingredients in blender and pulse until well-combined
      • Add additional salt and pepper to taste

  • Pea Protein Vinaigrette @ mary-catherinerd.com (06/23)
    • Ingredients
      • 1 scoop of pea protein powder
      • 1/4 cup of apple cider vinegar
      • 1/4 cup of olive oil
      • 1 tablespoon of honey
      • 1 teaspoon of Dijon mustard
    • Instructions
      • Combine ingredients
      • Whisk together until well blended

• Miscellaneous
  • Bell Pepper Salad Dressing @ growingnaturals.com (06/23)
    • Ingredients
      • 1 orange bell pepper
      • 3/4 cup cold pressed olive oil
      • 1 scoop GN Original Pea Protein Powder
      • 1 Tbsp mustard powder or seeds
      • 1 green onion
      • 1 clove garlic
      • 3 Tbsp water
      • 1 tsp sea salt
    • Instructions
      • Blend all ingredients in blender
      • This will be plenty of dressings for at least 2 family size salads
      • What you don t use right away, store in glass jar
      • Keeps for 1 week in the fridge

  • Creamy Panzanella Sald Dressing @ ripplefoods.com (07/23)
    • Ingredients
      • 3 tbsp Ripple Unsweetened Original Milk
      • 1/4 cup vegan yogurt
      • 3 tablespoons red wine vinegar
      • 3 garlic cloves, minced
      • 1/2 teaspoon Dijon mustard
      • Few sprigs fresh parsley, minced
      • Salt and pepper to taste
    • Instructions
      • Whisk together the milk, vegan yogurt, red wine vinegar, garlic,
        Dijon mustard and fresh parsley
      • Taste and season with salt and pepper to your liking

  • Pea Protein Tzatziki Sauce @ mary-catherinerd.com (06/23)
    • Ingredients
      • 1 scoop of pea protein powder
      • 1 cup of plain Greek yogurt
      • 1/2 of a cucumber (peeled, seeded, and grated)
      • 1 clove of minced garlic
      • 1 tbsp of olive oil
      • 1 tablespoon of lemon juice
      • 1/4 teaspoon of salt
    • Instructions
      • Mix ingredients together
      • Season to taste with additional salt and pepper

  • Protein Pasta Salad @ nutristrength.com (06/23)
    • Ingredients for Avocado Salad Dressing
      • 1 scoop Nutristrength Unflavoured Pea Protein
      • 2 handfuls spinach
      • 1/4 cup fresh basil
      • 1 ripe avocado
      • 2 tbsp olive oil
      • 1 squeezed lime
      • 2 garlic cloves
      • 1/2 cup water
      • Salt & pepper for seasoning

  • Tahini Dressing @ nutristrength.com (07/23)
    • Ingredients
      • 1 tsp Pea Protein Unflavoured
      • 1 tsp soya sauce or liquid amino
      • 1 tsp tahini sesame seed butter
      • 1/2 tsp juice of lime
      • 3 tsp nutritional yeast
      • 1/2 garlic powder
      • Pepper & salt
      • 2 tsp water
    • Instructions
      • Mix everything together
      • Add salt and pepper if desired
      • Add a little water if the dressing is too thick

  • Vegan Pea Protein "Mayo" Spread @ vitacost.com (07/23)
    • Ingredients
      • 1/2 cup pea protein powder
      • 2 Tbsp water
      • 1-2 tsp Dijon mustard
      • 1/2 cup olive oil
      • 1 Tbsp lemon juice
    • Instructions
      • In a large bowl, mix together all ingredients until creamy
      • Transfer to jar and keep refrigerated

Top of Page

Sauces

• Butternut Squash Protein Pasta @ orgain.com (06/23)

• Pea Milk Bechamel Sauce @ suemareep.com (07/23)
  • Ingredients
    • Olive Oil (or non-dairy butter) 2.5 to 3 tbsp
    • Gluten-free flour 2 tbsp
    • Tapioca Flour (or cornflour) 1 tbsp
    • Pea Milk 500ml (2 cups, 1 pint, 16 fl oz))
    • Nutmeg 1/8 tsp
    • Sprinkle salt + pepper
    • Dijon Mustard (or any mustard on hand this is optional) 1-2 tsp
    • Nutritional yeast 2 tbsp
  • Instructions
    • Melt oil/non-dairy in a saucepan
    • Add in both flours and combine to make your paste which is called a roux
    • Cook this for a few minutes until thick
    • Pour in the milk a little at a time whisking as you pour in
    • Add in the spices and nutritional yeast
    • Add the rest of the milk
    • Use the sauce immediately or cool before storing covered in a sealed container
      in the fridge
    • The bechamel will thicken as it cools
    • If you find you'd like a thicker sauce then add less milk

• Protein Pasta sauce @ gettrusupps.com (06/23)
  • Ingredients
    • 56 oz Crushed Tomatoes (2 28-oz cans)
    • 2 cups diced white Onion
    • 2 tbsp fresh Garlic, chopped
    • 5 tbsp fresh Basil, chopped
    • 5 tbsp fresh Italian Parsley, chopped
    • 1 tbsp fresh Rosemary, chopped
    • 1 tbsp Sea Salt
    • 2 tsp Oregano, dried
    • 1 tsp Crushed Red Pepper
    • 2 tbsp Olive Oil
    • 3 tbsp Coconut Sugar (balances acidity)
    • 5 tbsp Tomato Paste
    • 3 scoops TRU Unflavored Protein Powder
  • Instructions
    • Mix TRU Protein with enough water to make a creamy paste,
      add tomato paste and mix well
    • Let sit for 15 minutes
    • Add water if it becomes too thick; it should be the consistency
      of a thick sauce or yogurt
    • Heat a large pan or pot on medium heat, add oil
    • Roast onions and garlic until fragrant and translucent
    • Add all spices and roast for about 5 minutes
    • Add crushed tomatoes and sugar, and stir until well combined
    • Add TRU Protein mixture and stir until combined
    • Turn heat to low and cook with lid for 20 minutes
  • Notes
    • Recipe makes 8-10 servings
    • 1 serving has 10.5g protein

• Protein Pesto Sauce @ pulsin.co.uk (06/23)
  • Ingredients
    • 1/2 cup (60g) green peas (if frozen, thawed)
    • 1 tbsp (15g) roast cashew butter
    • 15g (2 tbsp) Pulsin Unflavoured Pea Protein
    • Pink Himalayan Rock Salt to taste
    • 1/4 cup (60 ml) unsweetened almond milk
    • 10g (1 tbsp) nutritional yeast flakes
    • Small handful fresh basil
  • Instructions
    • Blend ingredients together
    • Season to taste

• Protein Powder Thai Peanut Sauce @ creeklinehouse.com (06/23)
  • Ingredients
    • 2 scoops Naked Pea Protein Powder
    • 1 scoop Powdered peanut butter (Naked PB)
    • 2 tsp Cayenne pepper hot sauce
    • 3/4 tsp Garlic powder
    • 2 1/2 tsp Maple syrup (Or sweetener of choice)
    • 2 tsp Soy sauce
    • 1/4 tsp Ginger powder
    • 4-5 oz Warm water
  • Instructions
    • In a small bowl, combine all the ingredients and stir until smooth
    • Serve the sauce on top of warm noodles, rice, or stir-fried vegetables
  • Notes
    • To reheat the sauce, stir in a small amount of warm water and serve on
      top of warm noodles, veggies, etc
    • Microwaving the sauce on top of cold noodles sometimes causes it to thicken
      a little too much, so it's better to allow the warmth of the food to heat up the sauce

Top of Page

Snacks

• Retail Cereal
  • Catalina Crunch Honey Graham Cereal @ walmart.com (08/23)
    • Ingredients: Catalina Flour (Pea Protein, Potato Fiber, Non-GMO Corn Fiber,
      Chicory Root Fiber, Guar Gum), Tapioca Flour, Organic High Oleic Sunflower Oil,
      Baking Powder, Natural Flavors, Sea Salt, Calcium Carbonate, Stevia Extract
    • 36 grams contains 110 calories, 11 grams of protein, and 14 carbs

  • Special K Zero Cinnamon Breakfast Cereal @ walmart.com ($7.98) (08/23)
    • Ingredients: Soy protein isolate, pea protein isolate, expeller pressed canola oil,
      allulose syrup, lentil protein, modified food starch. Contains 2% or less of oat fiber,
      natural flavor, cinnamon, sucralose, monk fruit extract, salt, bht for freshness
    • 1 1/4 cups (39 grams) contain 160 calories, 20 grams of protein, and 9 carbs

• Retail Crackers & Snacks
  • BeyondChipz TorPillas @ amazon.com (5.3 oz bag; $9.95) (07/23)
    • BeyondChipz TorPillas @ netrition.com (several flavors; $7.59) (08/23)
    • Ingredients: Pea protein, coconut flour, flax seed, pumpkin seed, sunflower seed,
      chia seed, cassava flour, sunflower oil, toasted sesame oil, black pepper
    • Not much flavor, great crunch, described as "salty cardboard with good macros"

  • PeaTos @ amazon.com (15 count; $22.49) (07/23)
    • Ingredients: pea flour, lentil flour, faba bean protein, pea fiber, sunflower oil,
      rice, cheddar cheese seasoning
    • Have a good taste, especially the onion rings

  • Protes Vegan Baked Protein Chips @ amazon.com (08/23)
    • Ingredients: pea protein isolate, potato flakes, sunflower oil, guar gum,
      seasoning (cane sugar, natural flavor, sea salt)

  • Proti Diet Protein Crisps @ netrition.com (1 pack; $14.99) (08/23)
    • Ingredients: Pea protein isolate, Potato flakes, BBQ flavored seasoning
      (maltodextrin, sugar, garlic powder, salt, tomato powder, onion powder, spices,
      yeast extract, smoke flavor, silicon dioxide), Sunflower oil, Potato starch,
      Calcium carbonate, Salt

  • Prozis Protein Krispees @ prozis.com (08/23)
    • Ingredients: Pea Protein (45%), Lentil Flour (25%), Potato Starch (15%),
      Rice Flour (15%)

  • Pure Protein Popped Crisps @ amazon.com (12 count; 1.27oz; $21.99) (08/23)

  • Safe and Fair Vegan Protein Chips @ safeandfair.com (07/23)
    • Ingredients: chip (pea protein, lentil flour, potato starch, corn flour), sunflower oil, salt

  • SPLITZ Split Pea Crisps @ amazon.com (16 count; $29.90) (07/23)
    • SPLITZ Crisps Himalyan Pink Salt @ amazon.com ($2.39) (08/23)
    • Ingredients (Original): Yellow split pea flour, salt, cumin, fresh ground garlic,
      turmeric, curry powder, garam masala and non-GMO expeller-pressed canola oil
    • Has good reviews

  • WonderSlim Pea Protein Snack @ amazon.com (12 count; $25.19) (07/23)
    • Ingredients: Chip (pea protein, lentil flour, potato starch, rice flour)

• Ideas
  • Veggie Snack Microwave Platter
    • Veggie Snacks @ lekue.com (08/23)
    • Veggie Snacks @ lukue.com (US; $22.00) (08/23)
    • Veggie Snacks Recipes @ lukue.com (08/23)

  • Chickpea Snack by Lekue World @ youtube.com (08/23)
    • Ingredients (for base)
      • 2.6 oz (75g) dried chickpeas (1/3 cup)
      • Water to cover the chickpeas
      • 2.6oz (75g) raw potato, peeled and chopped (1/3 cup)
    • Instructions
      • Cover the chickpeas in water, and hydrate for 8-12 hours
      • Drain the chickpeas
      • Add the peeled, chopped raw potatoes
      • Add selected ingredients to the hydrated chickpeas (see below)
      • Blend using an immersion blender
      • Smear the paste on the Veggie Snack platter
      • Lift the white plate to reveal the 18 round crackers below
      • Microwave for 4 minutes on high (800 W)
      • Open the microwave door, and let the steam out
      • Microwave for 3 more minutes
    • Notes
      • Dried Chickpeas Conversion @ freefoodtips.com (08/23)
      • Potatoes - Cup Measurements (08/23)
      • Dried Red Lentils - Cup Measurements @ howmany.wiki (08/23)
      • Carrot - Cup Measurements @ cookitsimply.com (08/23)

  • Added ingredients for Curry Crisps
    • 75 grams of red lentils, soaked (instead of the chickpeas) (~0.4 cup)
    • Only 60 grams raw potato (instead of 75 grams) (1/4 cup)
    • 40 grams carrot, peeled and cut into small pieces (1/4 cup)
    • 1/2 tsp salt
    • 1/2 tbsp Tandoori masala curry powder
    • 1/2 tbsp curry powder

  • Added ingredients for Kale Peas Crisps
    • 100 grams of cooked English peas (instead of 75 grams of chickpeas) (3/4 cup)
    • 50 grams of raw potato (instead of 75 grams)
    • 20 grams of Kale
    • 1/2 tsp salt
    • 1 tbsp Herbes de Provence

  • Added ingredients for Lightly Salted Crisps
    • 1/2 tsp salt
    • Pepper, optional

  • Added ingredients for Onion Crisps
    • 1/2 tsp salt
    • 1/2 tbsp dehydrated onion
    • 1/4 tsp powdered garlic
    • 1/2 tsp dried parlsey

  • Added ingredients for Paprika Crisps
    • 1/2 tsp salt
    • 1 tsp smoked paprika
    • 1/2 tsp sweet paprika
    • 1/4 tsp cumin
    • 1/4 tsp powdered garlic

  • Added ingredients for Pizza Flavor Crisps
    • 1/2 tsp salt
    • 20 grams sundried tomato
    • 1/2 tsp powdered garlic
    • 1 tsp oregano

  • Added ingredients for Rustic-style Crisps
    • 1/2 tsp salt
    • 1 tsp garlic powder
    • 1 tsp parsley
    • 1/4 tsp ground cumin
    • 1 tsp smoked paprika

  • Added ingredients for Wakame and Sesame Crisps
    • 75 grams of mung beans (instead of chickpeas)
    • 1/2 tsp salt
    • 1 tbsp Wakame seaweed
    • 1 tsp sesame seeds

  • Veggie Balls @ lukue.com (US; $20.00) (08/23)

  • Lekue Sticks @ Bonnie's Links

Top of Page

Soups & Stews

• Tips
  • Use pea protein to thicken soups and stews
    • Make a paste by mixing 1/2 cup pea protein with a little water
    • Incorporate the paste into the soup
    • It takes some time to cook off, but you get a velvety texture at the end
    • You really don't taste the pea

  • You want to add pea protein slowly while simultaneously whisking it in.
    Otherwise, you might end up with something gross and clumpy.

  • Add a couple of heaping tablespoonfuls into homemade chicken stock. The broth
    was delicious. The powder dissolved quickly, thickened the broth slightly, changed
    the color to a pale ochre, and made the texture a bit more creamy. There was a flavor
    shift, but nothing that reminded you of pea soup. This was a fairly substantial
    soup on its own.

• Bouillon Powder and Cubes
  • Edward & Sons Low Sodium Garden Veggie Bouillon Cubes @ amazon.com (pack of 12; $38.95) (07/23)
    • Ingredients: Organic Shea Butter, Organic Maltodextrin, Yeast Extract,
      Organic Onion*, Salt, Organic Carrot, Organic Celery*, Organic Lovage Leaf*,
      Organic Turmeric*, Organic Mace*, Organic Parsley. *Powder
    • Lovage leaf is similar to celery in taste, and is in the parsley family
    • Found single packs at Sprouts on Trinity Mills for $2.99 each
    • Amazon also had Low Sodium Not Chick'n Bouillon Cubes (Yeast Extract,
      Organic Cornstarch, Organic Palm Oil, Organic Cane Sugar, Organic Chicory
      Extract, Organic Garlic, Organic Mace Spice

  • Homemade Chicken Bouillon Powder @ sherigraham.com (07/23)
    • Ingredients
      • 1 1/3 cups nutritional yeast flakes
      • 3 tbsp onion powder
      • 7 1/2 tsp sea salt
      • 1 tbsp rice protein powder (or pea protein powder)
      • 1 tbsp Truvia
      • 2 1/2 tsp garlic granules or powder
      • 1 tsp dried thyme
      • 1 tsp sage
      • 1 tsp paprika
      • 1/2 tsp turmeric
    • Instructions
      • Blend all the ingredients in a small food processor
      • Store in a dry, airtight container (pint jar with lid)
      • Use 1 level tsp per cup of boiling water
      • Yield: 1 1/2 cups of bouillon powder
      • Powder makes quick sauces, gravies, and soups

  • Vegan Chicken Broth Powder @ marystestkitchen.com (07/23)
    • Ingredients
      • 5 tablespoons nutritional yeast
      • 1 tablespoon + 2 teaspoons salt
      • 1 tablespoon + 2 teaspoons sugar
      • 1/4 teaspoon garlic powder
      • 1/4 teaspoon poultry seasoning
    • Instructions
      • Recipe makes about 20 servings
      • Mix 1 1/2 tsp of this powder with 1 cup of water (to make 1 cup of "chicken broth")
    • Notes
      • Might be able to add this mix to pea protein powder to make "chicken broth"
    • Nutritional Yeast (Nooch)
      • Nooch tastes nutty, cheesy, and delightfully creamy
      • Many vegans use it as a cheese flavoring substitute
      • To bring out its cheesy side, add some salt (sea salt or tamari)
      • It tastes like extra sharp cheddar cheese, chicken soup, and vitamins
      • Bob's Red Mill Nutritional Yeast (1/4 cup):
        • Calories: 60
        • Net carbs: 2 grams
        • Dietary fiber: 3 grams
        • Protein: 8 grams
        • Sodium: 25 mg

• Pea Protein Soup
  • Rehydrating Pea Protein Powder @ judeesfromscratch.com (06/23)
    • Ingredients
      • 1/4 cup Pea Protein Powder
      • 12 oz liquid (like water or juice)
    • Instructions
      • Add 1/4 cup of Pea Protein Powder to 12 oz of any liquid
      • Mix and serve

  • Simple Pea Protein Soup by Dan Scott @ youtube.com (07/23)
    • Ingredients
      • 1 cup broth
      • Few shakes of seasonings, such as:
        • Chicken bouillon cube, ground
        • Bragg's seasoning, ground
        • Garlic powder
        • Onion powder
      • 2 scoops (20 g) collagen peptides
      • ? scoops (30 g) NOW pea protein
    • Instructions
      • Pour broth into microwave pitcher; add seasonings
      • Microwave for 1 min 45 secs
      • Add collagen peptides and stir
      • Add pea protein and stir
      • If the soup sits for a few minutes, it will separate
      • If you want more calories, you can add coconut/olive oil

• Pea Soup
  • Pea and Ham Protein Soup @ bulknutrients.com.au (07/23)
    • Ingredients
      • 1-2 scoops Bulk Nutrients Pea Protein Isolate
      • 2 onions
      • 2 carrots
      • 300 grams split peas
      • 300 grams frozen peas
      • 1 tsp garlic powder or 1 crushed garlic clove
      • 1 chicken or vegetable stock cube
      • 3 1/2 cups hot water
      • 500 gram ham hock (precooked and shredded ham hock)
      • Salt and pepper to taste
    • Instructions
      • In a large pot, saut onions (chopped) and garlic till softened
      • Add diced carrot and cook for another 2 minutes
      • Dissolve stock cube in 1/2 cup of water and add to the pot
      • Also add the remaining water and split peas
      • Cook for 45 minutes on a low heat or until your split peas are well softened
      • Add frozen peas and cook for another 15 minutes
      • Use a hand blender to make a smooth soup, or leave it as is
      • Add ham hock and simmer for an additional 10 minutes
      • Add pea protein and stir through until well combined

  • Pea Protein Soup @ peaksupps.co.uk (06/23)
    • Ingredients
      • 1 onion
      • 2 knobs of butter
      • 40 g of Unflavoured Pea Protein
      • 400 g of frozen peas
      • 500 ml of vegetable stock
      • Dash of cream
      • A hand full of pumpkin seeds for topping
      • Seasoning (salt, pepper and chilli flakes)
    • Instructions
      • Dice onions
      • Melt the butter in a pan and add the diced onions
      • Add seasoning and cook until the onions have softened
      • Add 500ml of vegetable stock to a 600 ml protein shaker
      • Add 40g of Unflavoured Pea Protein to the vegetable stock
      • Shake until the protein is well mixed
      • Add the frozen peas and the 500ml mixed vegetable stock to the pan
      • Bring to the boil and simmer for 5 minutes
      • Blend until smooth with a hand liquidizer or blender
      • Add a dash of cream and stir it in
      • Season to taste
      • Top with pumpkin seeds and enjoy!

  • Super Pea Soup @ formnutrition.com (07/23)

  • Vegan Pea Soup @ veganuary.com (06/23)
    • Ingredients
      • 500g frozen peas
      • 1 tsp sea salt
      • 2 tsp bouillon or stock powder
      • 20g pea protein
      • Optional: turmeric to taste, fresh or ground
    • Instructions
      • Cover the peas with boiling water and bring to the boil
      • Simmer gently then add the bouillon, salt and turmeric
      • Blend until smooth
      • Add the pea protein
      • Blend again until the powder is fully dissolved

• Miscellaneous Soup
  • Broccoli Cheddar Soup @ cooking.questnutrition.com (07/23)

  • Cream of Mushroom Soup @ thecheaplazyvegan.com (07/23)
    • Ingredients
      • 300g mushrooms, chopped finely (3-4 cups)
      • 2 tbsp vegan butter or oil
      • 1/4 onion, diced
      • 1 tbsp minced garlic
      • 2 tbsp flour
      • 2 cups unsweetened non-dairy milk (Unsweetened Pea Milk)
      • 1 cube vegetable bouillon
      • 1 cup chickpeas (optional)
      • Water or vegetable broth, if needed (if you want a thinner consistency)
      • Salt & pepper to taste
    • Instructions
      • Chop mushrooms into smaller chunks
      • Heat vegan butter in a pot
      • Add in diced onion and minced garlic; cook for a couple of minutes
      • Add in the chopped mushrooms and let them sweat
      • Add in thyme and mix well
      • Throw in the flour, and mix until everything is well-coated
      • Slowly pour in the non-dairy milk while mixing
      • Add in the veggie bouillon cube, pepper, and garlic powder
      • Mix and bring to a boil before turning the heat down to medium low
      • Let it simmer for a few minutes
      • If it s too thick, add some vegetable broth or water to thin out the mixture
      • If using, add in the chickpeas for additional protein
      • Add salt & pepper if needed
      • Serve warm

  • Creamy Broccoli Cheddar Protein Soup @ liveallo.com (07/23)

  • Creamy Vegan Cauliflower Soup @ ripplefoods.com (07/23)

  • High Protein Tomato Soup @ bariatricmealprep.com (07/23)
    • Ingredients
      • 1 teaspoon olive oil
      • 1 teaspoon minced garlic
      • 1 can (28 oz) crushed tomatoes
      • 1 can (14 oz) diced tomatoes
      • 1 tsp Italian seasonings
      • 1/4 cup Parmesan cheese
      • 1 scoop unflavored protein powder (Unjury whey protein)
      • Salt and pepper to taste
      • Basil (optional)
      • Milk or cottage cheese (optional)
    • Instructions
      • Saut garlic in olive oil for 30 seconds over medium heat
      • Add crushed and diced tomatoes, Italian seasonings, and cheese
      • Simmer for 20 min
      • Ladle out 1 cup for yourself, allow the temperature to fall below
        140 deg F, and add 1 scoop of protein powder
      • If desired, blend to desired consistency
      • If desired, you can add milk or cottage cheese to the blended soup
      • Garnish with basil

  • Leek and Zucchini Protein Soup @ likehotketo.com (06/23)

  • Pea Protein Mushroom and Leek Soup @ the protein works.com (06/23)
    • Ingredients
      • 6 big mushrooms
      • 1 big leek
      • Soy sauce
      • Splash coconut milk
      • Hemp milk
      • 13 grams Pea Protein 80
      • Parsley
      • Extra virgin olive oil

  • Vegan Cheese Sauce (or Soup) @ shaneandsimple.com (07/23)
    • Ingredients
      • 2 cups potatoes, peeled and roughly chopped
      • 1 cup peeled carrots, diced
      • 1/4 of small-sized onion, roughly chopped
      • 1/2 cup nutritional yeast
      • 1 Tbsp lemon juice
      • 1 tsp. garlic powder
      • 1 tsp. onion powder
      • 1/2 tsp. salt or to taste
      • 1/2 - 3/4 cup of warm water
    • Instructions
      • Boil the potatoes, carrots, and onion until soft usually 15-20 minutes
      • Once they're finished, drain them and add to your blender
      • Place all the remaining ingredients in your blender and blend until the
        cheese dip is smooth and creamy
      • If it's too thick, you can add a little more water while you re blending
      • You shouldn't have to heat up on the stove as the veggies will still be hot
      • Pour into a bowl and enjoy
      • Store leftovers in airtight container up to a week
    • Optional
      • Stir in one can of diced tomatoes and green chiles for a Tex-Mex kick
    • Notes
      • I omitted the potatoes, and used 1 can of carrots
      • I added 1 cup of pea milk and 3 scoops of collagen peptides
      • This became Cream of Cheeze/Carrot Soup
      • The carrot, pea, and nutritional yeast flavors worked together

• Chili
  • Hearty Pea Protein Chili @ fakemeats.com (07/23)
    • Ingredients
      • 1 1/3 cup Hearty Plant Protein Pea Crumbles
      • 1 packet Simply Organic Chili Seasoning
      • 2 tbsp. olive oil
      • 1 white onion, chopped (about 1 cup)
      • 2 1/2 cups water
      • 3 Tbsp. low sodium soy sauce
      • 2 - 14 oz. cans diced tomatoes
      • 14 oz. can pinto beans or kidney beans - drained and rinse
    • Instructions
      • In a large stock pot heat the oil over medium heat
      • Saut the onion until it begins to turn translucent (3-4 minutes)
      • Mix in the Chili Seasoning Packet and saut for 1 minute,
        stirring constantly
      • Add the water, soy sauce, and diced tomatoes
      • Stir well and bring to a boil
      • Place a lid on the pot, lower the heat, and simmer for 10 minutes
        stirring occasionally
      • Stir in the beans and the Hearty Plant Protein
      • Simmer until the beans are heated through, the flavors are blended,
        and the excess water is gone (5-10 minutes)

  • Vegan Chili Recipe @ thebananadiaries.com (06/23)

Top of Page

Spreads & Toppings

• Pea Protein Hummus
  • Low Carb Pea Protein Hummus @ reddit.com (07/23)
    • Ingredients and Instructions
      • 1/4 cup pea protein powder
      • Add olive oil to make a thick paste
      • Add water to thin out the consistency to your liking
      • Add garlic powder or crushed garlic to taste
      • Add lemon juice to taste
      • Finish off with a dash of paprika

  • Soluxe Pea Protein Hummus Recipe @ facebook.com (07/23)
    • Ingredients
      • 80 ml Fresh lemon juice
      • 60 ml Extra virgin olive oil (replace with water or vegetable broth)
      • 40 ml Filtered water
      • 75g Soluxe pea protein
      • Pinch of salt to taste
    • Instructions
      • Place all the ingredients into a blender
      • Blend until it becomes a smooth paste
      • Plate the pea protein hummus
      • Drizzle olive oil over the hummus
      • Sprinkle paprika, chopped parsley, and pine nuts

  • Best Oil-Free Hummus @ forksoverknives.com (07/23)
    • Ingredients
      • 2 cans chickpeas, rinsed and drained
      • 3 cloves garlic
      • Juice of 1 lemon
      • 2 teaspoons ground cumin
      • 2 teaspoons Bragg Liquid Aminos
      • 1/4 cup water or vegetable broth

  • Oil-Free Hummus Spread @ nutritionstudies.org (07/23)
    • Ingredients
      • 3 cups cooked chickpeas (drained and rinsed)
      • 6 Tbsp lemon juice
      • 6 tsp garlic, minced
      • 3-4 tsp chili powder
      • 1 tsp cumin
      • 2 1/2 tsp Dijon mustard
      • Salt/pepper to taste (optional)
      • Water as needed
    • Notes
      • Thin this to a creamy sauce, and you have a hummus salad dressing

  • Spicy Mexican Hummus @ veganosity.com (07/23)
    • Ingredients
      • 1 15 ounce can of chickpeas drained and rinsed well
      • 2 cloves of garlic blanched
      • 1 jalapeno pepper seeded
      • 1 tablespoon of chili powder
      • 1 teaspoon of cumin
      • 1 teaspoon of finely ground sea salt
      • 1/4 cup of seeded and chopped tomato
      • 1/2 cup of water
    • Instructions
      • Boil two cups of water in a small sauce pan and add the garlic cloves
      • Turn off the heat and let the garlic sit for two minutes
      • Remove the garlic and put in the food processor
      • Add the chickpeas, jalapeno, chili powder, cumin, salt, and tomato
      • Begin processing
      • SLOWLY add the water
      • When the hummus is thick and creamy stop adding the water
    • Notes
      • If you like super spicy food you can leave the seeds in the jalapeno

• Spreads
  • High Protein Mocha Sunbutter Spread @ rickiheller.com (07/23)
    • Ingredients
      • 1 cup (240 ml) unsweetened sunflower seed butter
      • 3 Tbsp (45 ml) coconut oil, preferably organic
      • 2 Tbsp (30 ml) raw cacao powder
      • 2 Tbsp (30 ml) vanilla or chocolate pea protein powder (Growing Naturals)
      • 1 Tbsp (15 ml) instant coffee substitute (Dandy Blend)
      • 1/4 tsp (1 ml) pure stevia powder, or to taste
      • 1 tsp (5 ml) pure vanilla extract
      • Generous pinch fine sea salt
    • Instructions
      • In a food processor, process the sunflower seed butter and coconut oil
        until very smooth
      • Add remaining ingredients and process until blended
      • It should be thick but spreadable
      • If it s too thick, add a bit more coconut oil and process again
      • Taste and adjust sweetness if necessary (too much stevia can react with
        the cacao and actually enhance the bitterness of the cacao)
      • Makes about 1-1/3 cups (320 ml)
      • Store, covered, in the refrigerator for up to 3 weeks

  • Vegan Pea Protein Mayo Spread @ vitacost.com (07/23)
    • Ingredients
      • 1/2 cup pea protein powder
      • 2 Tbsp. water
      • 1-2 tsp. Dijon mustard
      • 1/2 cup olive oil
      • 1 Tbsp lemon juice
      • 1 tsp apple cider vinegar
    • Instructions
      • In a large bowl, mix together all ingredients until creamy
      • Transfer to jar and keep refrigerated
    • Notes
      • Try adding freshly ground black pepper, chipotle powder, and fresh/dried parsley

• Toppings
  • ChocoNut Whipped Topping @ growingnaturals.com (06/23)
    • Ingredients
      • 1 can coconut milk (full fat)
      • 1 teaspoon vanilla extract
      • 1-2 tablespoons agave or coconut nectar
      • 1 tablespoon Growing Naturals Chocolate Pea Protein Powder
      • 1 tablespoon raw cacao powder (optional, for richer chocolate flavor and color)
    • Instructions
      • Open your canned coconut milk and place uncovered in the refrigerator overnight
      • Spoon out only the thick cream from the can (as the liquid will
        separate to the bottom) into a medium sized bowl
      • With a fork or electric beater, whip until thick, fluffy and peaking, about 3-5 minutes
      • Fold in the remaining ingredients one at a time, beating thoroughly before
        adding the next, until all ingredients are fully incorporated
      • Serve immediately or chill in refrigerator for at least an hour, re-fluff,
        and serve on your favorite sweet treat

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Tortillas & Wraps

• Replacing Psyllium Husk
  • Keto Tortillas @ cassidyscraveablecreations.com (07/23)
    • Recipe uses 1 cup almond flour, 2 tbsp coconut flour, and 2 tsp Xanthan Gum
    • 2 tsp of Xanthan Gum = 3 tbsp of Psyllium Husk Powder + 1/2 cup of very hot water

  • Binding Agents @ glutenfreepalate.com (07/23)
    • When used in baking, xanthan gum tends to help starches combine to trap air,
      while guar gum helps keep large particles suspended in the mix
    • Guar gum is good for cold foods such as ice cream or pastry fillings, while
      xanthan gum is better for baked goods including yeast breads
    • Psyllium husk powder is used to retain moisture and help breads from becoming too crumbly
    • If the recipe calls for 1 tablespoon of psyllium husk, use 1 teaspoon of xanthan gum

  • Glucomannan can replace psyllium husk powder on a 1:1 basis

• Crepes (cooked like a pancake)
  • Healthy Protein Crepes @ nutritioninthekitch.com (06/23)
    • Ingredients
      • 1 scoop genuine health fermented vegan proteins+
      • 1/2 cup + 2 tablespoons egg whites
      • 1 tablespoon pure maple syrup
      • 2 tablespoons almond milk
    • Instructions
      • Add the crepe ingredients to a small blender and blend until smooth
      • It should resemble a thin pancake batter
        (if the mixture is too thick you can add additional almond milk)
      • Heat a large, non-stick pan or a griddle over medium heat and
        add in the coconut oil to coat the pan or griddle
      • Using a ladle pour a very thin layer of the batter and swirl with
        the back of the ladle to spread the batter out, making a thin pancake
        about 6-7" inches in diameter
      • The crepe will cook quite quickly, so carefully flip after 30 seconds,
        or when the crepe is bubbling
      • Cook for an additional 30 seconds on the other side
      • Repeat the process to use up all of the crepe batter; I made 3 crepes total

  • Pea Protein Powder Crepe @ dadamo.com (06/23)
    • Ingredients
      • 3 heaping teaspoon pea protein powder
      • 1 Tablespoon water, approximately, until desired consistency is reached
      • 1 Tablespoon grapeseed oil
    • Instructions
      • Add water to pea powder until it is a pancake-batter-like consistency
      • Can add more powder for larger crepe/pancake or for several
      • Add a golf ball size of grapeseed oil to warmed pan on medium high heat
      • Pour batter into the center of the oil
      • Cook for 1 minute on each side; keep flipping until at the desired doneness

• Tortillas (made from dough balls)
  • Flax Meal and Pea Protein Tortilla Wraps @ likehotketo.com (06/23)
    • Ingredients
      • Flour mixture #1
        • 100 grams (~1 cup) pea protein
        • 100 grams (~1 cup) flax meal or flour
      • OR
      • Flour mixture #2
        • 1/2 cup pea protein
        • 1/2 cup flax meal
        • 1/2 cup oat fiber
      • 1 1/2 tablespoon psyllium husk powder
      • 1 teaspoon xanthan gum
      • 50 grams (~3 tablespoons) lard or olive oil
      • 350 grams (~1 1/2 cup) boiling water
      • 1/2 tsp fine grain salt
    • Spices, optional
      • 1/2 tbsp garlic powder
      • 1 tsp cumin
      • 1 tsp turmeric powder
      • 1/2 tbsp curry powder
    • Instructions
      • Mix together all dry ingredients in a large bowl
      • Boil the water with lard in a pan, or in a jug in the microwave
      • Mix it so the lard is completely dissolved
      • Carefully pour the hot water and fat mixture onto the dry ingredients
      • Using a large spatula or wooden spoon, mix everything until it comes
        together, forming a dough. Don't be gentle.
      • Cover the dough with a plastic film, and let it rest for about 20 minutes,
        until cool enough to handle
      • Separate the dough into even sized balls (for a total of 12)
      • Take one ball of dough, and press it down until the tortilla is about
        half a centimeter thick or a bit less
      • Use a pan cover to cut out the tortilla
      • Carefully lift up the tortilla with your fingertips, and set aside
      • Repeat these steps until you run out of dough balls
      • Prepare the tortilla "bed"; put a thick tea towel that's big enough
        to wrap all tortillas in open inside a plate
      • To cook the tortillas, use a non-stick or seasoned cast iron shallow pan
      • on medium-high heat.
      • It s not necessary to add oil to the pan.
      • Get the pan very hot before adding the first tortilla
      • Cook each tortilla for about 1-2 minutes on each side, until you get
        the nice charred marks
      • As they get ready, pile them up inside the tea towel bed, folding the
        extra fabric over them
    • Notes
      • Yields 12 6-inch tortillas
      • Be careful not to overcook the keto tortillas

• Wraps (cooked like a pancake)
  • Easy Pea Protein Tortilla @ keeprecipes.com (06/23)
    • Ingredients
      • 3/4 scoop pea protein
      • 1/4 cup egg whites
      • Salt
      • Onion powder
      • Mustard powder!
    • Instructions
      • Whisk ingredients and cook like a pancake

  • Keto Protein Wraps @ dietdoctor.com (06/23)
    • Ingredients
      • 4 large eggs
      • 5 oz. (1 1/4 cups) mozzarella cheese, shredded
      • 1 tbsp ground psyllium husk powder
      • 4 tbsp pea protein powder (unflavored)
      • 1 pinch salt

  • Low-Carb Protein Wraps @ theproteinworks.com (07/23)
    • Ingredients
      • 3/4 cup liquid egg whites
      • 1/4 cup unflavored vegan protein powder
      • 1 tablespoon psyllium husks
      • 1 tsp dried rosemary
      • Sea salt
    • Instructions
      • Whisk the first 3 ingredients
      • Add the dried rosemary and some sea salt
      • Fry the batter in a non-stick pan
      • Will make two wraps

  • Pizza Wraps @ proteincakery.com (06/23)
    • Ingredients for wraps
      • 4 egg whites 132g
      • 3 tablespoons unflavored pea protein blend (19g)
      • 1 tablespoon whole husk psyllium 7g
      • Two pinches of sea salt
      • A dash each of basil parsley, oregano, onion powder, garlic powder
    • Ingredients for filling
      • 1/2 cup tomato sauce 113g
      • 1 tablespoon Locatelli Pecorino Romano Cheese grated (5g)
      • 1/2 cup low-moisture part-skim mozzarella cheese 56
    • Instructions
      • Preheat your griddle over a medium flame
      • (If necessary, first spray with non-stick cooking spray)
      • Beat the crust ingredients until smooth
      • Wait until the griddle is hot enough (when drops of water sizzle up)
      • Spread half your batter into a thin circle (mine were approximately 8.5 inches)
      • After a couple of minutes, flip the wrap over
      • Remove from heat and repeat the steps for the second wrap
      • Line your broiler tray with foil, and place wraps on top
      • Top with tomato sauce, grated cheese, and mozzarella
      • Leave a little extra crust room on one side so the filling doesn't spill out
        when you fold it up
      • Broil for a few minutes, until cheese is melted to your liking
      • Remove from broiler, and wrap like a burrito

  • Protein Pita @ theproteinworks.com (07/23)
    • Ingredients
      • 1 tablespoon psyllium husks
      • 1 tablespoon pea protein powder
      • 1/2 cup liquid egg whites
      • 1/2 teaspoon garlic salt
      • 1/2 teaspoon onion powder
      • 1/2 teaspoon nutritional yeast
      • 1/2 teaspoon paprika
    • Instructions
      • Blend the ingredients together
      • Fry like a pancake on a pan greased with olive oil
      • You can also add some dried coriander and oregano
      • Add 1/2 tbsp of golden linseeds (flaxseed) if desired

  • Protein Tortillas @ theproteinworks.com (07/23)
    • Ingredients
      • 1/2 cup liquid egg whites
      • 2 tbsp psyllium husks (powdered)
      • 1 tbsp Pea Protein powder
      • Salt to taste, dried parsley, and paprika
    • Instructions
      • Blend the ingredients together (blender or handheld mixer)
      • Get a nonstick pan really hot
      • Add some oil or coconut spray
      • Add half the mixture to the center
      • As it cooks, spread the top of it around using a spatula so that you have a flat tortilla
      • As soon as the bottom cooks, flip it and cook the bottom
      • Repeat the process for the second tortilla

  • Protein Tortilla Wraps by Woodfood Kitchen @ youtube.com (06/23)
    • Ingredients
      • 20 g pea protein
      • 20 g nut milk by choice (see notes below)
      • 2 eggs
      • Non-stick cooking spray
    • Instructions
      • Blend ingredients very well (no lumps)
      • Heat a skillet to #7, and spray with coconut oil
      • Pour half the batter into the skillet and swirl it around
      • Put a lid on the skillet and cook the first side
      • Flip the wrap, cover, and cook the other side
      • Repeat for the second wrap
    • Notes
      • These wraps are flexible
      • Almond Milk Weight Conversions @ weighschool.com (07/23)
        • 1 cup of almond milk = 244 grams
        • 4 tsp of almond milk = 20 grams

  • Spinach Protein Wraps @ proteincakery.com (06/23)
    • Ingredients
      • 4 large egg whites 132g (if using liquid egg whites, please measure in grams)
      • 3 tablespoons unflavored pea protein or pea protein blend, 19g
      • 1 tablespoon whole husk psyllium 7g
      • 1/2 cup fresh spinach 15g
      • Dashes of garlic and onion powder, optional
    • Instructions
      • Preheat your griddle over a low-medium flame (use coconut oil or non-stick spray)
      • Blend ingredients until smooth
      • Once the griddle is hot enough (drops of water sizzle up), pour half the batter
        onto the griddle and spread thin with the back of a spoon
      • After a couple of minutes, flip the wrap
      • Repeat to make a second wrap.
      • These should stay good for several days in the refrigerator

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Vegan Meats

• Vegan Meats @ Bonnie's Links

• PEAFU
  • Yellow Split Pea Tofu @ marystestkitchen.com (07/23)
    • Affordable Soy-Free Tofu by Mary's Test Kitchen @ youtube.com (07/23)

  • Cooking PEAFU for the First Time by Mary's Test Kitchen @ youtube.com (07/23)

• Pea Protein Crumbles
  • Hearty Plant Protein Pea Crumbles @ fakemeats.com (07/23)
    • Just soak in hot water or broth for 5-7 minutes, then use in place of ground meat
    • Saute in oil, or add directly to recipes
    • This product is unflavored, and will soak up the flavors of your recipe

  • Reviews at amazon.com
    • Don't let it sit it a liquidy recipe as it can get mushy
    • Great on pizza, stuffed mushrooms, vegetable stew, chili, in a wrap, plant po'boys
    • Can be used to replace oatmeal
    • Can be used as a crunchy topping if used dry
    • Texture is like ground turkey

• Miscellaneous
  • 1 Ingredient is Going to Change Homemade Vegan Meat (Textured Pea Protein)
    by Sauce Stache @ youtube.com (06/23)

  • The ONE Ingredient ... Methylcellulose by Sauce Stache @ youtube.com (07/23)
    • It is a thin slime when cool, and it thickens as it heats up

  • DIY Beyond Meat @ sites.google.com (07/23)
    • Beyond Burger Recipe by Vegan Ahola Kitchen @ youtube.com (07/23)
    • Ingredients
      • 1 cup Textured vegetable protein (TVP)
      • 1 Cup vegetable broth
      • 1/2 cup of pea protein
      • 1 can black beans, blended
      • 2 tablespoon Potato starch
      • 1/4 cup of water
      • 2 tablespoons beet powder
      • 1 tablespoon Paprika
      • 1 teaspoon garlic salt
      • 1/2 tablespoon of nutritional yeast
      • 1 teaspoon vinegar
      • 1 teaspoon lemon juice
      • 1 tablespoon molasses
      • 1 teaspoon liquid smoke
      • 3 tablespoons sesame Oil (for frying)
      • 3/4 cup of coconut oil, melted
      • 2 tablespoons methylcellulose
      • 1/4 cup coconut oil, chilled and crumbled

  • Easy High-Protein Vegan Meatloaf @ youtube.com (07/23)

  • Gluten Free Vegan Pepperoni @ avegtastefromatoz.com (07/23)
    • Ingredients for "the fat"
      • 30 g soya chunks
      • 1/2 tsp bouillon
      • 200 g hot water
    • Ingredients for the spice mix
      • 1/4 tsp fennel seeds
      • 3/4 tsp garlic powder
      • 1/4 tsp onion powder
      • 1/4 tsp mustard seeds
      • 1/4 tsp sage
      • 1/2 tsp black peppercorns
      • 1 1/2 tsp smoked paprika
      • 1/4 tsp cayenne pepper, optional
      • 1/2 tbsp salt
    • Ingredients for the liquid mixture
      • 30 g beetroot, cooked
      • 1 tsp white miso paste
      • 1 tsp chilli oil
      • 1 tsp maple syrup
      • 180 g broth (from the "fat" mixture; add water if necessary)
    • Ingredients for "the meat"
      • 32 g pea protein isolate
      • 12 g Konjac powder
      • 8 g Kappa Carrageenan
      • 5 g Tapioca starch
      • 2 g Potato starch
    • Other ingredients
      • 15 g coconut oil
      • More peppercorns, optional
      • 1/4 tsp Red food coloring, optional
    • Instructions
      • Add soya chunks, bouillon powder, and soy sauce to a bowl
      • Top with boiling water and set aside for 30 minutes
      • Weight all the spices; blend until powdered
      • Squeeze the vegetable broth from the soya chunks; don't throw away
      • Roughly chop the soya chunks into irregular pieces; set aside
      • Prepare liquid mixture
      • In a large bowl, combine the "meat" ingredients, the spice mix, and
        the liquids
      • Finally add the melted coconut oil, food coloring, and whole peppercorns
      • Lastly, add the chopped soya chunks
      • Mix until it makes a firm, easy to shape dough
      • Divide the dough in half; shape the sausage and wrap in plastic wrap
      • Boil the wrapped pepperoni for 45 minutes
      • Allow to cool completely
      • To give it an "aged" look, roll the sausage in some rice flour

  • Making Chicken from Pea Protein by Sauce Stache @ youtube.com (07/23)
    • All recipes contain pea protein isolate, grain/fiber, oil, and water
    • Beyond Chicken contains amaranth as the grain (as a binder? and fiber)
    • They get the "chicken" texture by steaming
    • Spread the protein "mashed potatoes" on parchment paper(s)
    • Place the layers in a steamer
    • Made cooked sheets of protein; stacked them
    • Rolled the sheets, and made them into a package
    • Steamed the package (in parchment paper)
    • Making the BEST Plant Based Chicken EVER by Sauce Stache @ youtube.com (07/23)

  • Mushroom Burgers with Pea Protein @ yummly.com (06/23)
    • Recipe page @ yummly.com (07/23)

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Yogurt

• Non-Dairy Yogurt Recipes
  • Homemade Yogurt in a Crockpot or Instant Pot @ munchyesta.com (07/23)
    • Ingredients
      • 4 cups Non-dairy milk
      • 2-3 tsp Agar Agar or cornstarch
      • 2 probiotic capsules
    • Instructions
      • Heat the plant milk in a saucepan or pot
      • Whisk in agar-agar or cornstarch if using
      • Let the milk simmer for 5 minutes
      • Set aside and let the plant milk cool to room temperature
        (around 40 Celsius)
      • Whisk in the probiotics (use a wooden or plastic whisk, no metal)
      • Preheat crockpot on high and turn off the heat
      • Pour the mixture into your crockpot or and wrap your crockpot in
        several towels to keep it warm
      • Let the yogurt ferment in the crockpot for 10-20 hours depending on
        how thick and tangy you want your yogurt
      • The longer it s left to ferment the more the probiotics will develop
        and make the yogurt taste sourer
      • Once the yogurt is ready, pour it into clean glass containers and
        refrigerate for at least 3 hours before eating

  • You Can Make Great Non-Dairy Yogurt at Home @ kqed.org (07/23)

• Ripple Yogurt Recipes
  • 2-Ingredient Vegan Yogurt @ leftyspoon.com (07/23)
    • Ingredients
      • 4 cups Ripple Dairy-Free Milk in Vanilla (sweetened or unsweetened)
      • 5.3 oz Silk Almondmilk Yogurt Alternative in Plain or Vanilla @ target.com (07/23)
    • Instructions
      • Select the Yogurt setting on the Instant Pot
      • Place three widemouthed pint jars (or one 7-cup Pyrex storage container) in the pot
      • Pour the Ripple milk into a medium saucepan
      • Heat over medium-low heat, whisking occasionally, until the temperature
        reaches 110-115 deg F; immediately remove from heat
      • Whisk in the container of Silk yogurt until it is thoroughly blended into
        the Ripple milk
      • Remove the warm widemouthed jars (or Pyrex bowl) from the Instant Pot,
        and ladle the mixture into them
      • Cover the jars with Saran Wrap (to prevent smells from the Intant Pot being
        transferred to the yogurt)
      • Lower the jars into the Instant Pot
      • Reset the program on the Instant Pot, reselect the Yogurt program, and set it
        for 8 hours for mild yogurt, or 12 hours for tangier yogurt
      • When the cooking program ends, transfer the cultured yogurt to the refrigerator
      • Let chill at least 8 hours before serving
    • Notes
      • The yogurt comes out very thick and smooth in texture, owing to
        the pectin in the yogurt and the various plant-based stabilizers and
        thickeners in the Ripple milk
      • Silk Almondmilk yogurt contains sugar that will feed the bacteria

  • Dairy Free Yogurt by The Yum Yum Yogi @ youtube.com (07/23)
    • Ingredients
      • 2 cup Ripple Pea Milk
      • 1/4 tsp Xanthan gum
      • 1/2 tsp Agar Agar powder
      • 2 tbsp starter
    • Instructions
      • Whisk the Ripple, xanthan gum, and agar agar together
      • Pour the mixture into a saucepan
      • Bring the mixture to a boil, while whisking
      • Switch off the heat, and let it cool to about 110 deg F
      • Add the starter, and whisk well
      • Transfer the mixture to a jar
      • Keep it in a warm place for 8-9 hours (above 90 deg F)

  • Instant Pot Vegan Maple Yogurt @ foodisafourletterword.com (07/23)
    • Ingredients
      • 48 oz Bottle of Unsweetened Vanilla or Original Ripple Milk
      • 3 tbsp Silk Plain Almond Milk Yogurt, Ripple Original Yogurt,
        or Vegan Yogurt Starter
      • 1/3 Cup Maple Syrup
    • Instructions
      • Place 3 Tablespoons of Silk Almond Milk Yogurt into a large bowl
      • Pour in a splash of the Ripple Milk
      • Stir with a whisk until it looks very smooth
      • Pour in the rest of the Ripple Milk, 1/3 Cup of Maple Syrup and stir well
      • Pour into glass yogurt jars, and seal the lids on the jars
      • Pour 1 Cup of Water into the Instant Pot
      • Stack the yogurt jars into the pot (you don t need a trivet)
      • Seal the lid and choose the Yogurt option make sure it s on the
        Medium/Normal setting and set for 10 Hours
      • Refrigerate for at least 4 hours before serving.
    • Notes
      • 10 hour incubation will create slightly tart yogurt
      • If you like your yogurt more tart, you can incubate for up to 24 hours

  • Instant Pot Yogurt Recipe with Ripple Milk @ crunchytexan.com (07/23)
    • Ingredients
      • 1/2 cup water
      • 4 tsp agar powder
      • 1 Tbsp honey (sub maple syrup if you want it vegan)
      • 3 cup room-temperature unsweetened Ripple milk
      • 2 probiotic capsules (must contain at least one fermeting bacteria), or
        1 packet of vegan yogurt starter
    • Instructions
      • In a small pan on the stove, heat up the water, agar powder, and honey
        until the agar powder is dissolved
      • Slowly stream the 3 cups of room-temperature Ripple milk into the hot liquid
        over low to medium heat until it reaches about 110 deg (on the hot side of warm,
        but still able to stick your finger in it)
      • Into the milk mixture, sprinkle two probiotic capsules
      • Pour into a few pint-size mason jars
      • Set the mason jars in your Instant Pot, hit "yogurt" and set it to 12 hours
      • Put the lid on (sealed or not) and walk away
      • 12 hours later, take the jars out of your Instant Pot and stick them in your
        fridge WITHOUT stirring
      • This will let it thicken up into yummy yogurt!

  • Thick Nut Milk Kefir @ culturedfoodlife.com (07/23)
    • Ingredients
      • 1 package Easy Kefir
      • 4 cups Ripple Milk
    • Instructions
      • Pour four cups of milk into a quart-sized glass jar
      • Sprinkle the entire contents of one Easy Kefir packet into the jar and mix well
      • Put a lid on the jar
      • Let this mixture ferment at 72-75 deg F for 18 to 24 hours
      • If the temperature is below 72 deg, let it ferment a little longer
      • Place into the refrigerator
      • Even in your refrigerator the fermentation process continues, but chilling
        it will slow down the fermentation of the healthy bacteria and beneficial yeast

• Protein Enhanced Yogurt Recipes
  • What You Should NEVER DO When Making Yogurt + Coconut Yogurt Recipe @ thestonesoup.com (07/23)
    • Ingredients
      • 2 cans coconut milk or cream (400g / 14oz each), approx 20% fat
      • 40g (1.5oz) egg white powder
      • 1 teaspoon yogurt culture
    • Instructions
      • Combine coconut milk/cream and egg white powder in a medium saucepan
      • Gently heat to 43 deg C (110 deg F)
      • Place 1 tablespoon coconut mixture in a clean cup
      • Add the culture powder and stir until it forms a (lumpy) paste
      • Add a little more coconut milk then stir the culture into the main saucepan
      • Pour into glass jars and top with a lid
      • Place in a chiller bag or esky, and leave in a warm place for about 12 hours
      • Pop in the fridge and leave for another day before eating
    • Notes
      • The eggwhite powder makes the yogurt MUCH thicker
      • 1/2 cup egg white powder = 48 grams
      • 40 grams egg white powder = 6 tbsp + 2 tsp
      • NOW eggwhite protein, 1/4 cup: 80 calories, 2 carbs, and 16 grams protein
    • Coconut Yogurt @ youtube.com (07/23)

• Yogurt, Flavored
  • How to Make Yogurt with a Yogurt Maker @ farmbellrecipes.com (07/23)
    • Instructions
      • Take the lids off your clean jars
      • Place the jars into the yogurt maker, and put the main lid back on
      • Turn on the yogurt maker; this is to get the heater and jars warmed up
      • Measure the milk into a medium saucepan
      • Bring the milk up to 170 degrees
      • Remove the milk from heat, and let it cool to 108-112 degrees
      • Lightly whisk in the yogurt (starter)
      • Pour the yogurt mixture into the jars to within 1/4 inch from the rim
      • Place the lids back on the jars (?)
      • Put the jars into the yogurt maker, and put on the main lid
      • On the 8th hour, check the progress
      • When the yogurt is thick enough, tighten the lids
      • Set the jars in the refrigerator
      • Turn off the yogurt maker

  • Yogurt Flavored with Jam or Jelly @ eurocuisine.net (07/23)
    • Ingredients
      • 4-5 tbsp of jam or jelly
      • 5 tbsp unflavored yogurt or 1 tbsp of culture
      • 1 qt Milk
    • Instructions
      • Heat the milk until it boils (180 deg F), or as you see bubbling on
        the side of the saucepan
      • Remove the saucepan from heat and allow the milk to cool to
        lukewarm (110 deg F)
      • To accelerate the cooling down, place the saucepan in cold water
      • Warm the jam or jelly in a pan over low heat
      • Add half of the milk and stir until smooth; let cool again to (110 deg F)
      • Beat together the culture, jam or jelly, and remaining milk until smooth
      • Add the Jam or Jelly while beating
      • Divide the mixture between the seven jars
      • Place the jars without the white lids in the yogurt maker
      • Cover the yogurt maker with its clear cover
      • Turn machine on
    • Yogurt flavored with concentrated syrup
      • You could also use 4-5 tbsp of concentrated syrup instead of jam or jelly
      • The syrup would not have to be heated before being whisked into the milk

  • Yogurt Flavored with Fresh Fruit @ eurocuisine.net (07/23)

• Yogurt Starter & Sweetener
  • Effects of D-allulose on Dairy Lactic Acid Bacteria @ sciencedirect.com (07/23)
    • Investigated the effects of D-allulose on the acid production of
      8 strains of yogurt starter
    • Acid production was depressed by D-allulose, Xylose, and Sorbitol

  • Yogurt Sweetened with Natural Sugar Substitutes @ sciencedirect.com (07/23)
    • Xylitol and sucralose added yogurts had physicochemical characteristics
      and sensory acceptance similar to those of the product with sucrose
    • Xylitol was more efficient in maintenance of textural characteristics
      than sucralose
    • Addition of erythritol and stevia changed the textural parameters and
      reduced acceptance
    • Addition of oligofructose or polydextrose improved texture and increased
      probiotic survival but decreased flavor acceptance
    • Probiotics are living microorganisms, that confer beneficial effects on
      the individual

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Shopping

• Pea Protein Powder
  • Naked Pea @ amazon.com (1 lb for $16.49; 5 lb for $57.99) (06/23)

  • 10 Best Pea Protein Powders @ prevention.com (07/23)

  • Pea Protein, What Actually Is It? @ veganews.com (06/23)

• Pea Protein Crumbles
  • FakeMeats.com (06/23)
    • Plant Basics Pea Protein Crumbles @ fakemeats.com (1/2 lb bag; $11.99) (06/23)
      • 1/3 cup dry: 50 calories, 3 carbs, 9 grams protein, 60 mg sodium
      • Amazon: $15.99 (06/23)

    • This NEW MEAT is my NEW Favorite MEAT by Sauce Stache @ youtube.com (07/23)
      • Video is dated July 21, 2023
      • Plant Basics Plant Protein Small Batch, Recipe 4 (unflavored bits and bites)
        @ fakemeats.com (07/23)
      • This is very light and feel like a puff
      • Get $3 off using Coupon Code: SAUCE237 at fakemeats.com
      • This has slow-cooked meat texture

  • Goodside Foods Plant-based Meatless Crumbles @ amazon.com (8.95 oz; $10.99) (07/23)

  • PURIS AcreMade Textured Pea Protein Crumbles @ amazon.com (5 lbs; $79.99) (07/23)
    • 1/2 cup serving: 100 calories, 200 mg sodium, 1 carb, 21 g protein

  • PURIS Pea Protein Crisps @ amazon.com (1 lb; $29.99) (07/23)

  • Trader Joe's Meatless Ground @ traderjoes.com (3.3oz; $3.99) (07/23)
    • Ingredients: TEXTURED PEA PROTEIN, FLAVORING (YEAST EXTRACT,
      SALT, SUGAR, NATURAL FLAVORS, ONION POWDER, GARLIC POWDER,
      SPICE, CARROT POWDER), CORNSTARCH, VINEGAR POWDER (MALTODEXTRIN,
      DISTILLED VINEGAR), ONION POWDER, SUGAR, YEAST EXTRACT, BLACK PEPPER,
      SALT, GROUND CELERY SEEDS, ROSEMARY POWDER

• Pea Protein Milk
  • Ripple Pea Protein Milk (Unsweetened Original) @ walmart.com (Plano; 48 fl oz; $3.97) (07/23)
    • Ripple Pea Protein Milk (Unsweetened Original) @ target.com (48 fl oz; $4.59) (07/23)
    • Ripple Pea Protein Milk (Unsweetened Original) @ sprouts.com (48 fl oz; $4.99)
    • Ripple Pea Protein Milk (Unsweetened Original) @ wholefoods.com (48 fl oz; $5.29 (07/23)
    • Ripple Pea Protein Milk (Unsweetened Original) @ kroger.com (48 fl oz; $5.99) (07/23)
    • Ripple Pea Protein Milk (Unsweetened Original) @ tomthumb.com (48 fl oz; $6.79) (07/23)
    • 1 cup: 70 calories, <1 carb, 8 grams protein, 4.5 grams fat, 100 mg sodium
    • Ingredients: Water, Pea Protein Blend (Water, Pea Protein), Sunflower Oil,
      Contains less than 1% of Vitamin A Palmitate, Vitamin D2, Vitamin B12, DHA Algal Oil,
      Tricalcium Phosphate, Dipotassium Phosphate, Sunflower Lecithin, Sea Salt,
      Mixed Tocopherols (to preserve freshness), Natural Flavor, Guar Gum, Gellan Gum

  • Ripple Original Half & Half @ kroger.com (25.4 fl oz; $5.99) (07/23)

  • Silk Almondmilk Yogurt Alternative, Vanilla (starter for pea milk yogurt)
    • Silk Vanilla Almondmilk Yogurt @ walmart.com (5.3 oz; $1.52; Plano A32) (08/23)
    • Silk Vanilla Almondmilk Yogurt @ target.com (5.3 oz; $1.69) (08/23)

• Pea Protein Snacks
  • Catalina Crunch
    • Catalina Crunch Honey Graham Cereal @ wholefoods.com ($6.49) (09/23)

    • Catalina Crunch Honey Graham Cereal @ walmart.com ($6.98; Carrollton (A19); online) (09/23)

    • Catalina Crunch Honey Graham Cereal @ tomthumb.com ($9.99) (09/23)

  • PeaTos
    • PeaTos @ amazon.com (15 count; $22.49) (07/23)
      • Ingredients: pea flour, lentil flour, faba bean protein, pea fiber, sunflower oil,
        rice, cheddar cheese seasoning
      • Have a good taste, especially the onion rings

    • PeaTos Onion Rings Snack
      • PeaTos Onion Rings Snack @ walmart.com (4 oz; $3.98; Plano Aisle A9) (08/23)
      • PeaTos Crunchy Onion Rings @ sprouts.com ($3.99) (08/23)
      • PeaTos Classic Onion Rings @ kroger.com ($4.99; in produce) (08/23)
      • PeaTos Classic Onion Rings @ netrition.com ($5.49) (08/23)

    • PeaTos Crunchy Fiery Curls @ walmart.com (4 oz; $3.98) (08/23)
      • Plano: Aisle A9; Carrollton: Aisle BK8

    • PeaTos Crunchy No Cheese Curls @ walmart.com (4 oz; $3.98) (08/23)
      • Plano: Aisle A9; Carrollton: Aisle BK8

  • SPLITZ
    • SPLITZ Split Pea Crisps, Origianl Flavor @ amazon.com (16 count; $29.90) (07/23)
      • Ingredients (Original): Yellow split pea flour, salt, cumin, fresh ground garlic,
        turmeric, curry powder, garam masala and non-GMO expeller-pressed canola oil
      • Has good reviews

    • SPLITZ Crisps Himalyan Pink Salt @ amazon.com ($2.39) (08/23)

  • Trader Joe's Spicy Porkless Plant-Based Snack Rinds @ traderjoes.com (07/23)

• Pea Flour, Yellow Split Pea Flour
  • Ground Dahl 100% Pure Yellow Split Peas Flour @ amazon.com (14.1 oz; $11.25) (08/23)

  • Ground Dahl 100% Pure Yellow Split Peas Flour @ amazon.com (28.2 oz; $14.99) (08/23)

  • Hearthy Foods Split Pea Flour @ walmart.com (1 lb; $12.99; free shipping) (08/23)

• Cheesemaking Supplies
  • Potato Starch
    • Natural Grocer's: Natural Grocer's Potato Starch (8 oz; $1.49) and Bob's Red Mill Potato Starch
    • Bob's Red Mill Potato Starch @ amazon.com (22 oz; $7.85; ships from Swanson) (07/23)
    • Bob's Red Mill Potato Starch @ swansonvitamins.com (22 oz; $6.47) (07/23)

  • Tapioca Starch/Flour
    • Roots Tapioca Starch @ amazon.com (17 oz; $10.99) (07/23)
    • Natural Grocer's: Bob's Red Mill Tapioca Flour
    • Bob's Red Mill Tapioca Flour @ kroger.com (16 oz; $4.49) (07/23)

  • Annatto, Ground (Ground Achiote Seeds or Achiote Molido)
    • BADIA Annatto @ amazon.com (2.75 oz; $4.54) (07/23)

  • Cheesecloth
    • Mainstays Cotton Canning Cheese Cloth @ amazon.com (Aisle F18; 4 sq yards; $6.97) (07/23)
    • Precut Cheesecloth, 15x15", 4 pack, Grade 100 Ultra Fine @ amazon.com ($5.95) (07/23)

  • Kappa Carrageenan
    • Kappa Carrageenan Powder @ amazon.com (8 oz; $14.99) (07/23)

  • Agar Agar
    • NOW Agar Powder @ swansonvitamins.com (2 oz; $5.80) (07/23)
    • How to Use Agar Agar @ wikihow.com (07/23)

  • Digital Thermometer
    • ThermoPRO TP-025 Instant Read Digital Thermometer with Cover @ amazon.com ($10.99) (07/23)

  • Silicone Molds
    • Staruby Silicone Cake Mold, 4-inch Round, Set of 6 @ amazon.com ($10.99) (07/23)

• Meat Making Supplies
  • Pure Methycellulose - High Viscosity @ amazon.com (50g/2 oz; $11.99) (07/23)

• Yogurt Maker
  • Best Yogurt Makers of 2023 @ thespruceeats.com (07/23)
    • Best Overall: Euro Cuisine YM80 Yogurt Maker YM80, White @ amazon.com ($31.96) (07/23)
      • No timer or automatic shut-off
      • Dimensions: 9.5 x 9.5 x 6 inches
    • Best Design: Proctor Silex Yogurt Maker Machine (86300) @ amazon.com ($53.20) (07/23)
      • Fully automated
      • Yogurt ferments and stores in same container
      • Inexpensive, but small capacity and only one container
    • Best with Auto-Shutoff: Euro Cuisine Yogurt Maker YMX650 @ amazon.com ($59.99) (07/23)
      • Automatic temperature control and shut-off
      • Machine can run hot
    • Best Multifunctional: Instant Pot Duo 7-in-1 (DUO60) @ amazon.com ($90.00) (07/23)
      • Automatic yogurt function
      • Multifunctional, large footprint, expensive
    • Best for Greek Yogurt: Euro Cuisine GY50 Greek Yogurt Maker @ amazon.com ($29.99) (07/23)
      • Easy to use; no electricity required
      • Can only wash by hand; mesh filter is fragile
    • Best Non-Electric: Country Trading Co Stainless Steel Yogurt Maker @ amazon.com ($49.95) (07/23)
      • Easy to use, compact design, doesn't need electricity
      • Yogurt comes out thin; temperature can drop too quickly

  • Euro Cuisine YM80 Yogurt Maker @ amazon.com ($31.36) (07/23)
    • Contains seven 6-oz glass containers with lids
    • Has ON/OFF switch and light that indicates it is working
    • Timer on the side marks time when yogurt will be finished cooking
    • It is 6 inches x 9.5 inches x 9.5 inches, and weighs 5 pounds
    • Euro Cuisine Yogurt Maker Operating Instructions @ amazon.com (07/23)
    • Best Yogurt Makers of 2018 @ bestreviews.com (07/23)
      • Euro Cuisine YM80 was selected as the "Best Bang for your Buck"
      • Because the heating elements are located in the base, the jars should
        be elevated with a kitchen towel
      • It has a low profile, minimal power consumption, and quiet operation
      • It can handle fermentation times from 6 to 24 hours (actually longer)
      • The temperature is set by the manufacturer between 105 and 115 deg F
      • It does not have a mechanical or electrical timing system
      • It is suitable for warming and holding pancakes, sauces, and other food items

    • Pyrex Storage 7-Cup Round Dish with Dark Blue Plastic Cover @ amazon.com ($19.99) (07/23)
      • Fits this machine perfectly
      • The bowl is 7 inches wide, and 3 1/4 inches deep
      • You can make quart batches of yogurt with this bowl (uncovered)
      • I think this bowl can also be found at Target
      • PYREX Blue 7-cup Round Plastic Replacement Lids @ amazon.com
        (1 lid, $9.99 + free shipping over $25) (07/23)

    • Extra Jars for the YM80 Yogurt Maker @ amazon.com
      (set of 8, $19.99 + free shipping over $25) (07/23)
      • Dimensions: 2.5" L x 2.5" W x 3.25" H

    • 6 oz Mason Jars with Regular Lids, 30 pack @ amazon.com ($26.99) (07/23)
      • These jars should work perfectly in the YM80
      • These have regular metal lids that should seal
      • Dimensions: 2.4" wide x 3.07" H

    • Oui Yogurt glass jars (5 oz) will work in the YM80
      • This yogurt can be found at Walmart, Target, etc
      • Oui Yogurt Jar Lids, 12 Pieces @ amazon.com ($6.99) (07/23)

    • Other glass jars that will work
      • Almost ANY glass jar than is less than 3 1/2" high will work
      • Green Giant Sliced Mushrooms, 4.5 oz jars will work
      • Better than Bouillon jars will work

• Dash
  • DASH DMW001SL Mini Waffle Maker, Silver, 4-inch @ amazon.com ($9.99) (07/23)
    • This is the classic DASH mini waffle maker
    • My old DASH mini waffle maker is model DMW001GY

  • DASH Multi Mini Waffle Maker, Aqua @ amazon.com ($34.99) (07/23)
    • Makes 4 mini waffles at once
    • No-drip side channels that can make waffle sticks
    • Red/green lights for temperature

  • DASH Mini Griddle, Silver, 4-inch @ amazon.com ($12.99) (07/23)

  • DASH Mini Waffle Bowl Maker @ bydash.com ($16.99) (07/23)

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Bonnie's Links
created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on October 27, 2023

URL: http://www.bonniehill.net/pages/lcpea.html