Easy High Protein Vegan meals for Fat Loss | Must try kimchi Dumplings
Recipes in this Video
Smoothie bowls are a popular breakfast option that originated from smoothie culture, often enjoyed for their health benefits and vibrant presentation.
Ingredients
- ●1 banana, frozen
- ●1 cup spinach
- ●1/2 cup almond milk
- ●1/2 cup Greek yogurt
- ●1/4 cup granola
- ●1/4 cup mixed berries (strawberries, blueberries, raspberries)
- ●1 tbsp honey (optional)
- ●1 tbsp chia seeds
Instructions
- 1In a blender, combine the frozen banana, spinach, almond milk, Greek yogurt, and honey (if using).
- 2Blend until smooth and creamy, adding more almond milk if needed to reach desired consistency.
- 3Pour the smoothie mixture into a bowl.
- 4Top the smoothie with granola, mixed berries, and chia seeds.
- 5Serve immediately with a spoon.
Equipment
Dumplings are a versatile dish found in many cultures, often symbolizing prosperity and family unity. They can be filled with a variety of ingredients, reflecting regional flavors and traditions. In China, dumplings are traditionally eaten during the Lunar New Year, while in Eastern Europe, they are a staple comfort food. Their adaptability makes them popular worldwide, enjoyed in various forms and cooking methods.
Ingredients
- ●flour
- ●water
- ●salt
- ●filling (meat, vegetables, or cheese)
- ●soy sauce
- ●ginger
- ●garlic
Instructions
- 1Mix flour, water, and salt to form a dough.
- 2Knead the dough until smooth and elastic.
- 3Cover the dough and let it rest for 30 minutes.
- 4Roll out the dough and cut into circles.
- 5Place filling in the center of each circle.
- 6Fold the dough over the filling and seal the edges.
- 7Prepare a steamer or pot of boiling water.
- 8Steam or boil the dumplings until cooked through.
- 9Serve with soy sauce, ginger, and garlic for dipping.
Ingredient Alternatives
flour
Healthier: whole wheat flour
Whole wheat flour is more nutritious.
filling (meat, vegetables, or cheese)
Healthier: tofu or legumes
Cheaper: cabbage or mushrooms
Tofu and legumes are lower in calories and more nutritious; cabbage and mushrooms are budget-friendly alternatives.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup cooked quinoa
- ●1 cup tempeh, cubed
- ●2 cups mixed greens
- ●1/2 cup cherry tomatoes, halved
- ●1/4 cup cucumber, diced
- ●1/4 avocado, sliced
- ●2 tbsp olive oil
- ●1 tbsp soy sauce
- ●1 tsp garlic powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 tbsp sesame seeds
Instructions
- 1In a skillet, heat olive oil over medium heat.
- 2Add cubed tempeh to the skillet and sauté for about 5-7 minutes until golden brown.
- 3Stir in soy sauce, garlic powder, salt, and black pepper. Cook for an additional 2 minutes.
- 4In a large bowl, combine cooked quinoa and mixed greens.
- 5Top the quinoa and greens with sautéed tempeh, cherry tomatoes, cucumber, and avocado slices.
- 6Sprinkle sesame seeds on top for garnish.
- 7Drizzle with additional olive oil or dressing if desired.
- 8Serve immediately and enjoy your healthy tempeh bowl.
Equipment
Kimchi dumplings, or kimchi mandu, are a beloved staple in Korean cuisine, often enjoyed as a snack or appetizer. Traditionally made with leftover kimchi, they reflect the resourcefulness of Korean home cooking. These dumplings are not only flavorful but also embody the essence of Korean fermentation culture. Today, they are popular worldwide, with variations that cater to diverse palates.
Ingredients
- ●dumpling wrappers
- ●kimchi
- ●ground pork
- ●green onions
- ●garlic
- ●ginger
- ●soy sauce
- ●sesame oil
- ●salt
- ●black pepper
- ●water
- ●vegetable oil
- ●egg
Instructions
- 1Prepare the filling by finely chopping the kimchi and squeezing out excess liquid.
- 2In a bowl, combine the chopped kimchi, ground pork, minced garlic, grated ginger, chopped green onions, soy sauce, sesame oil, salt, and black pepper.
- 3Mix the filling until well combined.
- 4Take a dumpling wrapper and place a spoonful of filling in the center.
- 5Moisten the edges of the wrapper with water and fold it in half to create a half-moon shape.
- 6Press the edges to seal tightly, making sure there are no air pockets.
- 7Repeat with the remaining wrappers and filling.
- 8Heat vegetable oil in a pan over medium heat and arrange the dumplings in a single layer.
- 9Fry the dumplings until the bottoms are golden brown, about 3-4 minutes.
- 10Add water to the pan (enough to cover the bottom) and cover immediately to steam the dumplings for 5-7 minutes.
- 11Remove the lid and allow any remaining water to evaporate, then cook for another minute to crisp the bottoms.
- 12Serve hot with soy sauce or a dipping sauce of your choice.
Ingredient Alternatives
ground pork
Healthier: ground turkey
Cheaper: ground beef
Ground turkey is leaner and lower in fat.
dumpling wrappers
Healthier: whole wheat wrappers
Cheaper: potato or rice wrappers
Whole wheat offers more fiber.
sesame oil
Healthier: olive oil
Cheaper: canola oil
Olive oil is a healthier fat option.
kimchi
Healthier: homemade kimchi
Cheaper: store-bought kimchi
Homemade can control spice and fermentation.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup creamy peanut butter
- ●1/2 cup coconut milk
- ●1/4 cup soy sauce
- ●2 tbsp honey or maple syrup
- ●1 tbsp rice vinegar
- ●1 tsp garlic powder
- ●1 tsp ginger powder
- ●1/2 tsp red pepper flakes (optional)
Instructions
- 1In a medium bowl, combine the peanut butter and coconut milk, mixing until smooth.
- 2Add the soy sauce, honey (or maple syrup), and rice vinegar to the bowl.
- 3Sprinkle in the garlic powder, ginger powder, and red pepper flakes if using.
- 4Whisk all the ingredients together until well combined and smooth.
- 5Taste the sauce and adjust the sweetness or saltiness as desired by adding more honey or soy sauce.
- 6If the sauce is too thick, add a little more coconut milk to reach your desired consistency.
- 7Serve the peanut butter sauce as a dip, dressing, or drizzle over your favorite dishes.
Equipment
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