Recipe: Eat like an Athlete for under 100 bucks!

My SUPER High Protein Plant-Balls!

These are the real deal! 100% Vegetarian/Vegan, low in sugar, Gluten-free and packed with the good stuff … Plus they’re DAMN TASTY!

All of this for less than 100 bucks (Rands- I guess that’s like 6 US$) and it keeps for 3-4 days (refrigerated).

These are the real deal! 100% Vegetarian/Vegan, low in sugar, Gluten-free and packed with the good stuff … Plus they’re DAMN TASTY!

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Eat like an Athlete for under 100 bucks! These SUPER High Protein Plant-Balls will give you POWER!!! These are the real deal! 100% Vegetarian/Vegan, low in sugar, Gluten-free and packed with the good-stuff 👌 … Plus they’re DAMN TASTY! 🙌 All of this for less than R100 and it keeps really well. LET’S GIVE A DAMN ABOUT WHAT WE EAT – it matters. :: SEND me a DM if you want the recipe ✍️:: . #adventuremaker @hitec_sa . . . . . #healthyeating #healthyfood #vegan #plantbaseddiet #eatclean #veganfood #plantbased #veganfoodporn #dairyfree #crueltyfree #forkfeed #eatwell #plantpowered #fooddiary #foodblog #feedfeed #foodbloggers #foodblogger #greenlifestyle #liveinspired #training #livesupernatural

A post shared by Kai Fitchen (@kaifitchen) on

PREP & COOK TIME10 +20 min

What you’ll need:

  • 45 ml (45 ml) + 1 tsp olive oil (divided)
  • Half a medium sized onion(minced)
  • 2-3 cloves of garlic* (minced)
  • 1 egg OR

** Vegan alternative: 1 batch flax egg (1 Tbsp (±8 g) of flaxseed powder & 2 1/2 Tbsp (37 ml) water. Let set for 3min)

  • 2.5 cups of cooked lentils (cooked in vegetable stock)
  • 1-2 Tbsps of dried Italian seasonings (dried basil, oregano or something like that)
  • 1 Can of tomatos (no sugar added), heated over stove.
  • 1-2 Tbsp of tomato paste
  • Pinch of salt and black pepper to taste
  • 0.5 Cup of coconut flour 
  • 2 large carrots ( grated in long strips and boil for 1-2 min )
  • Instructions

 

** Firstly preheat oven to 180 degrees C.  

    1. Heat a large pan over medium heat, and line baking sheet with parchment paper.
    2. In a hot pan: Add 1 Tbsp olive/coconut oil.  Add onion (chopped) and garlic (minced). Sauté for 2-3 minutes, brown lightly, but don’t burn, then remove from heat and turn off stove top.
    3. In a food processor (I use a MagiMix), add egg or flax egg.
    4. Add cooked, cooled lentils, 1 tsp olive oil and sautéed garlic and onion, Italian seasonings, parsley, tomato paste, and salt and pepper (to taste).
    5. MIX IT UP! The texture should be dough-like (Don’t purée).
    6. Taste and adjust seasonings as needed, adding more salt and pepper or herbs for flavor.

 

  • Add coconut flour if too wet, Add some H2O if too dry (SIMPLE!)

 

  1. Use a Tablespoon or ice0cream scoop, to scoop out rounded Tablespoon amounts of dough and carefully form into balls. The mixture is moldable but fragile, so the best way to do this is to rest the dough in the palm of one hand while using two fingers from the other hand to gently mould/form into a “meatball”. If it cracks, moisten your fingers with a little water to help reform/bind them. Repeat until all meatballs are formed. You should get about 10 balls.
  2. Sprinkle the baking sheet with coconut flour and place balls and sprinkle a little olive oil over balls.
  3. Bake the balls at 180 degrees (preheated) for 10-15 min. They should goldened.
  4. Remove meatballs from oven and let cool slightly – they will firm up the longer they are cooled.
  5. Serve over carrot noodles/pasta and tomato sauce (heated canned tomato)

Bon Appétit!  

Nutrition Per Serving (1 of 10 PLANTballs)

  • Calories: 200
  • Fat: 5.4g
  • Saturated fat: 0.7g
  • Sodium: 110mg
  • Potassium: 345mg
  • Carbohydrates: 20.8g
  • Fibre: 5.6g
  • Sugar: 1.1g
  • Protein: 8.4g
  • Vitamin A: 4%
  • Vitamin C: 5%
  • Calcium: 3%
  • Iron: 16%

 

 

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