- Paperback: 240 pages
- Publisher: Da Capo Lifelong Books (9 Feb. 2016)
- Language: English
- ISBN-10: 0738218499
- ISBN-13: 978-0738218496
- Product Dimensions: 17.8 x 1.3 x 23.2 cm
- Average Customer Review: 4 customer reviews
- Amazon Bestsellers Rank: 108,848 in Books (See Top 100 in Books)
Protein Ninja: Power through Your Day with 100 Hearty Plant-Based Recipes that Pack a Protein Punch Paperback – 9 Feb 2016
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"Romero brings her fun-loving sensibility and unerring palate to the table. Her recipes, with their brilliant combinations, span the seasons" --Washington Post on Salad Samurai
"One of the rock stars of the vegan cooking world" (Portland Oregonian), author of Salad Samurai and bestselling coauthor of Veganomicon, Terry Hope Romero is back with 100 recipes devoted to the nutrient that still bedevils vegans: protein.See all Product description
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The recipies are very creative and delicious! I promise you, they are not the same as in those generic 'start a vegan life' cookbooks!!
The only thing I would love to be included, are the marcos for each meal.
All the meals have sooo many ingredients so it becomes so tedious to figure out the macros....
Most helpful customer reviews on Amazon.com
***update below with additional recipes 7/29/2016***
Who is this book for? If you are going to be disappointed by adding protein powders to some recipes, this book isn't for you. I think this book is for two types of people 1) people who have been vegan for a long time, have eaten so much baked tofu that they're sick of it, and are looking for new and creative ways to get their protein in and 2) vegan athletes and gym rats who want to up their protein, use protein powders anyway, and want more ways to sneak them in, and get more bang for their buck when using tofu, tempeh, and beans. (Those old vegan standbys are in here, too!)
Table of Contents
1. Vegan pantry and staples. If you have more than one vegan cookbook, you know they all have this chapter. Common in this book: rice protein powder, pea protein powder, and hemp. Note that these are all protein powders that have one ingredient: rice, pea, or hemp. This is not weird creatine and whey and chemicals.
2. Smoothie bowls and granola. Smoothie bowls are variations on the theme of blended fruit with protein powder with a vegan milk, topped with nuts and seeds. Yum, interesting variations, and checks off multiple protein checkboxes for each meal. Granolas - Nuts, seeds, grains (buckwheat groats are common), often including protein powder mixed in with the liquid (maple syrup, orange juice, etc) before baking. Again, lots of your favourite natural vegan staples, just amped up with some protein powder to get extra nutrients. I haven't made any of these ones yet but they all look yummy.
3. Pancakes, waffles, and more. Reduced sugar and oils, and replace some of the flour with protein powder. I haven't eaten pancakes or waffles in years because of the carb overload, and this gives me a reason to add them back in sometimes. I'm excited. Pumpkin pancakes, peanut butter and raspberry french toast, tempeh bacon - good variety here. I also *can't wait* to make the tempeh sausage sage gravy - I plan to put this over portobello mushrooms. New ways to eat tempeh - I'm in!
There are also some sausage and patty recipes in this section. I made the Early Bird Scrambled Tofu this morning for brunch and it was excellent. Tofu, plus mashed chickpeas, and some veg and spices. Definitely different from any scramble I've made or had in a restaurant before.
4. Vegan Bakery Basket.
Scones, biscuits, muffins and flatbreads, mostly made with the substitution of protein powders for some of the flour. Again, if you need more protein in your diet, sneaking in some protein powder with your carbs is genius.
5. Super Toast.
Is toast the new thing in style for food now? Like, after kale and then cauliflower, next is toast? I don't know, but these are all simple spreads that would make for a hearty weekend lunch. Chickpea Pesto Tomato toast, pub beans on toast, white bean and cashew ricotta toast, chocolate hazelnut chikdate toast - it all looks good.
6. Protein-packed patties and burgers
Yes. I needed this. Bean balls and veggie burgers are usually a bit of bean and a bunch of grains and veg, or grains and veg and a nut butter. These ones are mostly tempeh and tofu based, and they all look so good. I made the Lemongrass Tempeh Meatballs tonight (tempeh, kidney beans, veg, spices - no grains) and they were excellent. Can't wait for leftovers.
7. Grain and Noodle Bowls
Basically this section takes the burgers and balls from the last chapter and then makes salads and bowls with them. Sometimes, those bowls include more beans or grains or nuts, OR biscuits from the previous chapter, too. Combining protein-heavy recipes for an even better whole. Love it. I will be making everything in this chapter.
8. Sweet Treats
Black bean brownies, navy bean blondies, more cookies. Desserts made with beans, topped with nuts, and then with some protein powder subbing for flour. Want! I just made the Crunchy Nutty Butter Hemp Cookies. I used the wrong flour by accident, and they were very tasty still. I want to make the brownies so bad but they look like a lot of work.
If you read this review and thought "Yes! Protein powder for flour - genius!" then you should buy this book. You're still going to get all your whole foods - nuts, seeds, and vegan staples like tempeh and tofu. The photography is gorgeous, as with all of Terry's books. This is the most creative vegan cookbook I've seen (I have about 15) and the only one focused around protein. I have so many books that I made the recipes and then have to bake some tofu to have on the side - this book solves that problem, and creatively. I'll update my review as I made a few more of the recipes, too.
I’ve made these additional recipes since my first review:
- Trail Mix Protein Granola – Why didn’t I ever think to make my own granola before? So easy, super fast, so easily customizable, and much better sugar/fats/protein ratio than anything that comes in a bag. So yummy.
- Wake Up Waffles. Yum. I top them with sliced strawberries and a PB2 drizzle for even more protein. They refrigerate really well, too, and I’ll grab the leftovers for a quick pre-gym breakfast during the week.
- Tempeh Sausage Save Gravy. Very tasty, but chunky – not necessarily a bad thing, just depends on how you like your gravy.
- Tempeh Apple Sage Sausage Patties – These are excellent. I even brought them to a brunch with non-vegans and everyone loved them. These are just as good at lunch or dinner as brunch.
- Fluffy Rice Protein Drop Biscuits – Genius. I want protein powder in all my baked goods from now on. A bit heavy, but I think most vegan biscuits and scones are.
- Bakery-style Blueberry Rice Protein Muffins – I wouldn’t call these bakery-style by any means, but they are very good. I sub the oil with applesauce, and one muffin is then 108 calories, with less than a gram of fat, 19 carbs and 6 grams of protein. Is it the highest protein ever? No, but as far as carbs for breakfast goes, I’ll take it. I usually eat two. I also have subbed blueberries with other berries or chopped rhubarb, and both worked well.
- I shouldn’t have made fun of the toast section. The Edamame & Pea spread (which I amp up with additional pea protein powder, which isn’t in the recipe) and the Spinach Dill Ricotta spread are both fast, easy, I-always-have-the-ingredients-on-hand meals. Healthy and tasty, too.
- Burgers and patties – have made several. All tasted great but they were all really crumbly. For each patty, there is a recommended way to eat it as a burger, and in a bowl. Bowl is better because it doesn’t matter if it crumbles.
- Lentil Walnut Loaf. I’m sure this is supposed to be like meatloaf, which I have never had. My mom never made it when I was growing up. I like this one. I think I put the tempeh gravy on it, too.
Just realized I need to get on the sweet treats - I haven't made anything else from that section!
So far everything I've made has been delicious and quick to make. The falafel is the best falafel I ever made. It calls for pea protein but if you don't want to use pea protein, I'm sure you could use chickpea flour as a substitute if you aren't opposed to that. The 5 spice chickpea noodle salad is one of the best and easiest salads I've ever made for quick lunches or light dinners.
The one thing I really like about the book is how there are components and then there are suggestions on how to put those components together to make a meal. Also, although it may seem odd to have an entire chapter on toast, I think it is one way to incorporate bread into your higher protein meals plus it is something that would be handy for light meals or snacks. It is also important to me that recipes not take forever and this book delivers on that and definitely helps with meal planning.
Now I will add my personal philosophy. Vegans have always been creative food wise and sometimes various food items have had 'unusual' ingredients such as nutritional yeast, vital wheat gluten or whatever else. And that isn't even talking about the crazy world of gluten free baking where you may use multiple flours. I don't see adding protein powder as much different than adding vital wheat gluten, nutritional yeast or 'unusual' flours to food. Many people find that higher protein foods help keep them fuller longer and we aren't talking about a ton of protein powder where it is utilized, but enough to just help up the protein content a bit. So for those people, this book would be good. If you are totally opposed to protein powder, then you could still find this book useful. You could avoid the recipes that call for protein powder (again, mostly smoothie bowls and baked goods) or you could modify recipes that you really want to try. For certain recipes, you might need to use more flour or use something like chickpea flour but I won't guarantee that it will come out as the author planned.
Anyway, overall the recipes are delicious, quick and very filling. I highly recommend.
And last part of my personal philosophy is I will also say not every cookbook is for everyone. I personally don't leave poor reviews of cookbooks I don't own for books that aren't for me (mostly books that rely heavily on dairy/meat subs) and even some of the ones I do own, I realize I should've looked at the book before I bought it to realize that it wasn't for me. I would say if you are offended by a book that dares use protein powder, then I would just move on, no need to write a negative review.