Tag: protein

New Ground Rules

Ground beef is a nearly universal staple ingredient that does a lot of heavy lifting. Foundational for countless comfort foods and macro-conscious meals alike, it’s the heart and soul of sauces, soups, tacos, casseroles, and so much more. Something of a culinary chameleon, it moves fluidly between cuisines and cooking styles, anchoring dishes with richness and texture, whether it’s merely playing a supporting role or taking center stage. That’s exactly what makes it such a challenge to replace.

DIY, Don’t Buy

Many plant-based alternatives come with a price tag that makes the average Taco Tuesday feel like a splurge. Homemade versions can have wildly varying results, veering from mushy to rubbery to gritty with little warning based on glowing recipe reviews. All we want are simple ingredients, easy prep, an undeniably meaty flavor, toothsome chew, and a solid dose of protein. Is that so much to ask? I didn’t think so, which is why I took matters into my own hands.

Where’s The Beef?

Powered by Naked Pea protein powder and vital wheat gluten, this recipe transforms a handful of pantry staples into remarkably hearty vegan ground beef crumbles with an impressive nutritional profile. Nutritional yeast layers in savory depth, while mushroom broth, soy sauce, ketchup, and vegan Worcestershire sauce create a rich umami backbone that tastes far greater than the sum of its parts. Finally, a touch of beet powder provides subtle color, helping the finished crumbles look as robust as they taste. In a matter of minutes and minimal prep, they’re ready to step into virtually any role traditionally reserved for ground meat.

Everyday Essentials

Since first developing this foolproof formula, I’ve made sure I have a batch on hand at all times. It freezes beautifully and comes in clutch when throwing together a quick meal. Given the infinite number of ways you can use it, you could very well eat it everyday without getting bored, or even once repeating a recipe. Craving a giant bubbling vat of chili? Want a quick quesadilla after midnight? Feeding the fam on a budget? These crumbles rise to every occasion.

  • Soups and stews: Yes, you can make one mean chili, with or without beans, thanks to this mega meaty groundwork. Brothier bowls are just as satisfying, including beef and barley soup, Italian wedding soup, and minestrone soup, just for starters.
  • Mexican Meals: Tacos, burritos, enchiladas, nachos, and quesadillas are a natural fit for these protein powerhouses. Seasoned with cumin, chili powder, smoked paprika, garlic, and a few hot chilies, no one would know there’s zero animal meat involved.
  • Pasta and sauces: From your generic ragu to hearty Bolognese, this is your new BBF (that’s Best Beef Friend, thank you very much). Don’t forget about meat lasagna, ravioli, stuffed shells, baked ziti, and even stroganoff.

  • Salads and grain bowls: Even a simple greens-and-protein combo becomes a full meal with the right toppings. Cheeseburger salads are a favorite of mine, but for something warmer, you can always make Chipotle bowls at home with seasoned rice, beans, salsa, and guacamole. I’ve used it to make an amazing soboro donburi that I plan to repeat very soon, too.
  • Casseroles: Anything goes in the cozy, slightly chaotic world of casseroles, where everything gets baked together and somehow benefits for it. Think shepherd’s pie, tater tot hot dish, tamale pie, upgraded green bean casserole, or anything involving a layer of melted vegan cheese.
  • Stuffed Vegetables: Bell peppers, zucchinis, tomatoes, eggplant, baked potatoes, mushrooms, cabbage; anything that can be hollowed out or turned into an edible wrapper can become a prime protein delivery system.
  • Bread, buns, and pockets: It’s hard to contain so much deliciousness, but you can still try by making sloppy joes, pita pockets, steamed buns, lettuce wraps, and even calzones or empanadas if you’re going all-out. Dumplings, be it wontons or gyoza, steamed or pan-fried, fit right in as another way to wrap everything up into a satisfying bite-sized package.

High Protein Whole Foods

Built with flavor and texture as the primary goals, these crumbles still pull impressive numbers when it comes to nutrition. Namely, 33 grams of protein per serving or 133 grams for the whole batch, and that’s before adding them to whatever meal you’re making. They’re already doing the bulk of the work on their own before veggies and grains enter the picture. You can also expect 2.5 grams of fiber per serving, which, while unimpressive on its own, is 2.5 grams more than conventional meat.

Beyond the Package

Store-bought meat alternatives certainly have their place, but with just a bit more planning and preparation, we can do better. Naked Pea makes that process remarkably simple. Its neutral flavor and substantial protein content provide the backbone needed to create the most beefy meatless grounds to have ever graced your plate, without requiring a chemistry degree.

The most useful ingredient in your kitchen is one that helps inspire dozens more dishes. Ground meat fits that bill and this lookalike behaves in exactly the same way. Macro goals to meet? Many mouths to feed? Your dinner destiny is in your hands.

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Hannah (BitterSweet)3 Comments

Mad Macs

No matter how many recipes you have for mac and cheese, I’m willing to bet you can make room for another. One of humankind’s greatest culinary achievements, it’s both hard to mess up and hard to improve. Even mediocre mac usually makes for an acceptable meal. While I never set out to make “the best” or even a “better” vegan mac and cheese, I think that quite accidentally, that’s exactly what I did. For that, I have one giant container of Naked Pea protein powder to thank, or curse.

Protein Profusion

The danger of having a five-pound tub of pure pea protein at your disposal is that there’s no boundaries that it can’t cross. At some point, it becomes a challenge: just how much protein can I add into one meal? If one scoop is good, how about two? My goal, of course, is always to put flavor first, so this game has necessary limits. Fortunately, the losses have been few, and the spoils of victory are great.

Naked Pea, Candid Comforts

Naked Pea unflavored, unsweetened protein is ripe for innovation. The base itself, that single ingredient foundation, provides all the inspiration I need to dream up a thousand different directions to explore. Last time, we went all-in on green peas, which make another appearance here, but the real star of the show are yellow split peas. If you think classic stove top-style mac and cheese has nothing to do with beans, think again. At the heart of this stunningly gooey, silky-smooth, umami cheese sauce, the legumes add body to the easily blended pure protein infusion. Cashews come in with natural richness, allowing the blend to be unbelievably oil-free, too.

Proteinmaxxing Your Mac

To maximize the nutritional profile of this dish, the choice of noodles is key. Standard semolina pasta is surprisingly high in protein, but we can take it one step further by using a chickpea- or lentil-based pasta, which has the added benefit of being gluten-free, for all our celiac friends to enjoy. These noodles range from 7 to 15 grams of protein per 2-ounce serving, so if you’re serious about optimizing your macros, choose your fighter wisely. You’ll find a similar set of options for soymilk; while any non-dairy milk will do, soy will always deliver the strongest protein punch, with brands weighing in at 7 to 12 grams of protein per cup.

Just the Cheese, Please?

A good plant-based cheese sauce is absolutely indispensable. One that’s as healthy as it is tasty is worth its weight in nutritional yeast, transforming everything it touches into pure comfort with a buttery, golden glow. You may think this recipe makes way too much sauce, and it certainly would be an ample blanket to smother your noodles, there’s a million other ways to enjoy it, should you choose to hold some back.

  • Vegan Queso: Add diced pickled jalapeños, fire-roasted tomatoes, green chilies, and/or a dash of chipotle powder for a smoky, spicy dip, worthy of a bottomless basket of tortilla chips.
  • Loaded Baked Potatoes: Pour it over baked potatoes or sweet potatoes and finish with steamed broccoli, scallions, shiitake bacon, or black beans for an effortless dinner.
  • Cheesy Vegetable Gratin: Toss with roasted cauliflower or broccoli and rice or sliced potatoes before baking until bubbling and lightly browned on top.
  • Creamy Soup Starter: Thin with vegetable broth to create an instant cheddar-style soup base for broccoli cheddar, corn chowder, or beer cheese soup.
  • Deluxe Tofu Scramble: Fold into scrambled tofu and enjoy straight up, or wrap it in a tortilla to make breakfast burritos for a savory morning upgrade.

Saucy Hot Take

Between you and me, and the entire internet, because I’m not shy about making my opinions known, 99% of foods do not need more protein added to them and suffer for the attempt. This sauce, this freaking sauce, is obscenely good. Infuriatingly good. I found myself licking utensils mid-photo shoot, then surreptitiously slicing crudité to help “clean” the sides of blenders and bowls. It’s so good that it makes me angry that anyone would heedlessly toil through a lesser bowl of dairy-free mac and cheese, regardless of nutritional stats.

Protein with a Purpose

When it has to be high in protein, it has to be worth eating, too. Start with whole foods, building on ingredients that bring genuine flavor and substance to the table, and the numbers tend to work themselves out naturally. Creamy split peas, rich cashews, savory nutritional yeast, and a generous scoop of Naked Pea come together as the foundation for something truly crave-worthy. Every forkful delivers the sort of comfort that will have you coming back for seconds, long after the macros stop mattering.

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Hannah (BitterSweet)8 Comments

Fungi-Curious

Mushrooms need no introduction around here, but I realize that in many kitchens, they still do. People who profess a distaste for mushrooms tend to think of white button mushrooms, the most common supermarket specimen that do no justice to the fungi kingdom. Bland, rubbery, and watery when cooked, it’s no wonder why most people cite the texture as being the biggest turnoff. However, that’s like dismissing all chocolate because you once ate a stale Tootsie Roll. The world of mycology is vast, wonderful, weird, and wildly misunderstood.

Oyster mushrooms are the gateway mushroom, if you ask me, capable of converting the skeptics. Frilly, delicate, and almost floral in appearance when raw, they undergo a complete personality transformation once introduced to heat. Their edges crisp and caramelize like shredded carnitas, while maintaining an almost buttery interior. They shred beautifully, drink in marinades with an unquenchable thirst, and can swing from smoky barbecue to spicy curry without missing a beat.

Fungitarian Packages in All Five Flavors

With this strong foundation, Fungitarian by Windy City Mushroom is bridging the gap between mushroom skeptics and obsessives alike. Built around organically grown oyster mushrooms, these ready-to-eat meal starters let mushrooms shine, flexing their umami prowess to full effect. Randomly stumbling upon the frozen packages one day at Sprouts, I knew I couldn’t leave without a full cart.

Mushroom Toast

Don’t mistake the Original for being simple based on its versatility. Simmered in white wine with a garlic-forward finish, the short list of ingredients comes together with remarkable complexity. Being so adaptable doesn’t mean it lacks personality, it means it knows exactly when to step forward and when to let everything else shine. No dish is off limits nor any cuisine out of bounds. Fold it into creamy risotto, heap it onto sourdough toast with avocado, toss it into pasta, or crisp it in the air fryer and eat it like fried potato sticks. We’d be here all day if I kept listing serving suggestions.

Basic Bean Tacos

Taco, meanwhile, was made with a clear destination in mind. Smoky chipotles impart warmth without overwhelming the coriander, cumin, and oregano seasoning blend. It practically begs to be swaddled in charred tortillas with slabs of avocado and a reckless amount of salsa verde. Any of your Mexican and Tex-Mex favorites are candidates for this inclusion, from appetizers to the main event. Stuff it into burritos, quesadillas, enchiladas, gorditas, or directly into your mouth using tortilla chips as edible shovels.

Snap Pea Stir Fry

Asian food is a broad category that’s difficult to elegantly define. Asian Zing understood the assignment. Ginger, garlic, soy sauce, and just enough sweetness create a glossy, punchy flavor bomb that feels tailor-made for rice bowls, stir-fries, noodles, or lettuce wraps. The oyster mushrooms soak it all up beautifully, becoming intensely savory little umami sponges with crisp edges and chewy centers. Cooked simply, as packaged, it’s still delicate enough not to upset the balance of fresh vegetable sushi, while the addition of bird’s eye chilies make it an ideal fit for fiery Thai pad kra pao.

Backyard BBQ Sandwiches

BBQ is serious business around here and this one doesn’t mess around. Smoky in a natural way that sings of smoldering hickory, there’s genuine heat to the seasoning rather than the usual sticky sweetness I’ve come to expect. Saucy and just messy enough to require extra napkins, it takes a big swing and lands the hit with every bite. Piled onto a toasted bun with crunchy slaw, it channels full summer cookout energy without needing a grill, a smoker, or your uncle Greg insisting he “knows meat.” I bet he could even be fooled for their facility in mimicking pulled pork or shredded brisket texture, while tasting unmistakably better, containing the savory depth most people spend hours trying to coax out of a hulking primal cut.

Creamy Polenta with Mushroom Ragu

I was surprised to hear from the founder that Marinara proved more complicated to explain than others. Not a full sauce, it could be transformed into one with crushed tomatoes and a luxurious slow simmer on the stove, but they stand alone as marinara-flavored meatless morsels. As such, it’s an ideal addition to dishes that would drown if given all that additional liquid. Spoon it over soft polenta, layer it into lasagna, stuff it into baked shells, or bake it with penne and plenty of vegan cheese to give any of the classics a considerable upgrade.

The beauty of Fungitarian is that any of the designated flavors are more suggestions than rigid rules. Seamlessly sliding between different foodways, you could easily infuse a bit of taco spice into your favorite pasta and red sauce, while marinara could be the start of your next great tikka masala. It’s an ideal springboard for inspiration when you’re short on ideas and big on hunger, or the foundation for greater culinary creativity. Although I almost splashed out and ate my whole stash without venturing into the realm of recipes, there was one idea that was calling me from the start: the French Dip Sandwich.

Stretching the Original with thinly shaved super-firm tofu gives you even more to love, not to mention more surface area to soak in marinade. Lightly caramelized and loaded into crusty bread, then draped with melted vegan cheese, I dare you to find me a mushroom hater when these babies are on the table. I also question the sanity of the person who first looked at this and decided to dunk the whole mess in leftover pan drippings to make sure every bite was sopping wet, but you know what, I respect the choice and dutifully follow suit. Au jus is a beautiful thing, and I found that I do, in fact, appreciate a sandwich utterly soaked, through and through, with pure umami excess.

I love seeing plants in meat-dominated fields. Reclaiming recipes long treated as inaccessible to vegans, oyster mushrooms strike me as a natural evolution of the centerpiece. Don’t call it an imitation when mushrooms are the real asset that can’t be matched.

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Hannah (BitterSweet)8 Comments

Protein, Peas and Thank You

Not everything needs protein. Strange way to start a blog post about using protein powder, but hear me out. I’m well aware that protein, like its fellow macro-nutrients fat and carbohydrates, are essential for life. Protein helps with wound healing, muscle growth, skin elasticity, bone density, and so much more. These are solid facts. What isn’t beneficial, however, are the lower-quality proteins that manufacturers are cramming into every processed food and drink that crosses their paths. Collagen, for example, cannot be absorbed intact when consumed, making it a much less helpful protein than any plant-based option, despite the immense hype surrounding it.

Peak Protein

We have reached a fever pitch where protein is being shoehorned into sodas, water, and gummy bears. At this stage of peak protein, anything marginally consumable comes in a protein-enhanced version. As a proponent of balanced nutrition, protein absolutely has it’s place, but this litany of processed Frankenfoods is not it. I prefer to keep my protein at the center of the plate.

Naked Nutrition, Naked Truth

When I need a little extra boost, especially in gluten free baking or savory cooking, I look for actual food sources. This is where Naked Pea from Naked Nutrition comes into play. This is one of the few powders that makes sense in my kitchen because it is exactly what it says on the package, with nothing to hide.

100% yellow pea protein is the only ingredient. You won’t find any:

  • Sugar or alternative sweeteners
  • Added flavors
  • Thickeners or emulsifiers
  • Gluten
  • Soy
  • Dairy
  • Dubious health claims

Eat Real Food

Although you could absolutely mix it into smoothies or shakes, I see it more as a pantry staple, worthy of a place in your cabinet right next to the flour and spices.

Naked Pea unflavored protein powder has proven indispensable in everyday meals. There’s no need to drink meal replacement shakes when you can simply add a spoonful to soups, stews, even salad dressings. A light coating can replace flour or cornstarch when making crispy tofu or air-fried mushrooms, creating a golden, crunchy exterior that packs a protein punch. You can seamlessly slip a serving or two into your standard pancake or waffle batter without even picky eaters catching on. Such neutrality afford the cunning cook a nutritional boost, without sacrificing flavor.

Beyond the Blender

If you’re tired of slogging through chalky, cloying liquid meals to make your “gains,” Naked Pea is the way to get protein back on the table, where it belongs. Taking inspiration from the single-ingredient powerhouse, I turned to southern Peas and Dumplings to highlight the prowess of such a versatile powder. Similar to chicken and dumplings, it’s a thrifty answer to stretching a limited harvest, especially when meat was scarce. The most basic recipes simmer canned peas in bouillon and drop refrigerated biscuit dough on top for a quick, comforting, and hearty meal.

Every bit as easy to whip up from scratch without relying on store-bought shortcuts, a blend of chickpea flour and Naked Pea protein powder creates a soft, supple dough that practically melts in your mouth. No rolling necessary, you just drop dollops into the sea of simmering peas where it soaks in the buttery, lemon-flecked broth. A touch of fresh mint adds brightness, cutting through the savory richness for a finish that feels light despite being incredibly filling.

For all its verdant vibrancy, I’ll be the first to admit that this dish is not a looker. One could generously describe it as “rustic,” an underhanded compliment I loathe most in the food world. What it lacks in visual polish, it more than makes up for in flavor and substance. Each spoonful delivers tender dumplings, pops of sweet peas, and the undeniable satisfaction of a wholesome, high-protein meal.

Give Peas a Chance

By using the protein powder as a genuinely functional ingredient rather than a supplement, the push to get enough protein shifts from chore to culinary delight. Food is fuel, health is wealth, and all those other slogans; food is also flavor, joy, and comfort. Start with the right ingredients, and you can have it all.

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Hannah (BitterSweet)6 Comments

How Do You Tofu?

Tofu is one of the greatest American success stories of our era. Bean curd never needed western approval to thrive; it’s been the staple meatless protein of Asian cultures since prehistory. Before it was trendy to eschew red meat, before veganism was a movement, tofu was the linchpin of Chinese imperial cuisine and Zen Buddhism alike. Initially rebuked, then taunted, and sometimes vilified, like any other foreign import, it finally has a place of honor in every US grocery store worth its salt.

We’ve overcome decades of misinformation to put tofu at the center of the plate. Most people now have reached at least some level of acceptance, and hopefully understanding that there’s more than just the bland base it begins life as. With the right seasonings and preparation, tofu can truly be anything you want.

That infinite versatility poses a new problem to tofu newbies: Where does one begin? From stir fries to chocolate mousse, this protein-packed bean cake can truly do it all. As such, I’ve accumulated a substantial number of recipes featuring everyone’s favorite original white “meat.” Here are my best recommendations for diving into the tofu pool… Although not literally. It’s still better eaten than applied topically.

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Hannah (BitterSweet)11 Comments