Kitchen 5

Peter Haverkamp
Brenna Alvarez
Tara Davis
Matthew Medlin

Week #10 - Culinary Olympics!
Patient: Bob the Builder
Condition: Vegan Bodybuilder
Food Prepared:
Fried Tofu, Sundried Tomato, and Roasted Brussel Sprout Kebabs Topped with
Pesto, Balsamic Vinaigrette, and Toasted Pine Nuts; Crispy Cauliflower Tacos
with Purple cabbage slaw, Creamy Cilantro Avocado Drizzle, Black Beans, and
Quinoa; and Lemon Bars with Lemon Raspberry Glaze

ESHA/ MyPlate Analysis

Bob the builder, here, has a problem. There is an important bodybuilding competition
coming up in the next few weeks, and he has just finished an intense bout of weightlifting.
However, he has no idea what he should eat that is vegan, to feed his incredibly massive and
bulging muscles. Well, lucky for old Bob, this week’s meal just so happened to be perfect for
him. Seeing as Bob is a fan of the fancier things in life, he wanted to go all out for this postworkout meal. And what a meal it was.
For body builders, proper nutrition is the most important aid for gaining weight, and it is
still possible to do this on a vegan diet. The three most important nutrients are protein, carbs, and
healthy fats, and of course the essential vitamins and minerals. The appetizer was a vegan panfried tofu kebab with sundried tomato, roasted brussel sprouts, balsamic glaze and pine nuts. One
cup of tofu provides 20g of protein, ½ a cup of pine nuts provides 10g of protein, and the sun
dried tomato provides a bit of protein too. The tofu also provides some healthy fats and a lot of
iron. The brussel sprouts provide a ton of vitamin C, vitamin K, fiber, folate, omega-3 fatty acids,
and iron. After this excellent appetizer, Bob went for the main course: vegan cauliflower tacos on
corn tortillas with quinoa, purple cabbage slaw and avocado dressing. The majority of protein
comes from the quinoa, which provides 24g of protein per cup. Quinoa also has 109g of carbs
per cup and a good amount of iron and magnesium. The avocado is prized for its benefiting
mono-unsaturated fatty acids and fiber. Finally, as dear Bob has a bit of a sweet tooth, he had
vegan lemon bars with a raspberry glaze for dessert. The filling of the lemon bar was made with
tofu and lemon. The tofu provides the majority of protein and the lemon provides vitamin C. The
base was made from almond flour, shredded coconut, and coconut oil. The almond flour provides
healthy fats and protein. The raspberry glaze provides carbs and a lot of essential vitamins and
minerals. Below is a breakdown of each MyPlate food group provided by this meal.

GRAINS:
Bob’s meal today was fairly light in the grains department. Perhaps he was going for
some sort of “fad”, low carb diet. Regardless, the meal contributed 19% of his grains for the day,
or 1.93 of ten ounces. The main contributors were the corn tortilla in the taco, as well as the
almond flour used in the vegan lemon bars. The corn tortilla also contributed to folate, being a
refined grain, though not much else, save for a few grams of protein. But as a bodybuilder might
tell you, every gram of protein counts, so it is certainly worth noting.
PROTEIN:
Though the meal did not include a large amount of “protein foods”, as they are called by
Myplate, the meal still provided over 30 grams, a full 60% of Bob’s daily needs. However, this is
according to ESHA, which assumes Bob is just your average guy. But as Bob is a big time
bodybuilder, he is going to need more protein. One thing to note, however, is that it is much less
than one might expect. In fact, according to eatright.org, the official site of the Academy of
Nutrition and Dietetics, the maximum amount of protein a power athlete needs is 1.7 grams per
kilogram. This comes to 120 grams needed for Bob every day, at maximum. With the amount of
exercise Bob is engaging in every day, this should not be a problem, even for someone with a
vegan lifestyle. The sheer amount of food Bob needs to be eating to even maintain his weight
(3200 calories) will provide more than enough protein if Bob consciously tries to have real,
whole sources of protein, and a balanced diet.
So really, this meal provided ¼ of Bob’s daily protein needs. As this meal was about 1000
calories, Bob is going to need to go for plenty of protein for the rest of the day, like beans, nuts,
quinoa, tofu, and seitan.
Though the protein that was provided was of high quality. The appetizer had plenty of
tofu, which was given a nice flavor from what it was pan-fried in, and the accompanying
balsamic reduction. A high protein, low carb, and low fat food, tofu was a great choice for Bob.
With the cauliflower tacos, the corn tortilla and cauliflower were the primary sources of
protein. Yes, that is correct, vegetables do have a very small amount of protein in them, and
cauliflower so happens to have about two grams per cup. Overall, the tacos provided 11 grams to
the appetizer’s 16.
Finally, the dessert actually provided 5 grams protein, coming from the
The bottom line is that though this meal did not have a lot of protein foods, it still
managed to provide ample protein, even for a bodybuilder. We need a lot less than we think.

DAIRY:
Oddly enough, Myplate states that this meal had dairy in it, 6% of the recommended
daily amount. Even though, as a vegan, Bob does not eat eggs, dairy, or meat products. Perhaps
something in the lemon bars, or the avocado sauce falsely tipped the scales.
FRUIT:
Bob’s meal was very light on fruit, at only two percent of the 2.5 cups a day that is
recommended. This fruit comes from the sun-dried tomato and the avocado sauce, seeing as

botanically speaking, avocado and tomatoes are indeed fruits. Avocados are very rich in
unsaturated fats, which are a good alternative to the harmful saturated fats, which may impact
cholesterol in a very negative way. Unsaturated fats can help with absorption of some nutrients,
like carotenoids, found in the vegetables from the meal.
VEGETABLES:
This 3 course meal provided 98% (3.93 cups) of the daily recommended vegetables (4
cups) for Bob. This is due to all of the Brussels sprouts and cauliflower used in our appetizer
and entree. This meal would also definitely help towards the 3 cups of dark green vegetables
recommended per week by MyPlate, because of all the Brussels sprouts used in the appetizer.
Cauliflower does not contribute to any of the specialty groups of recommended veggies, so it
would simply contribute to the “other vegetables” category. All of the veggies used are a great
source of healthy calories for Bob to consume rather than unhealthy fats or bready carbs.

Appetizer

Preparation time: 50 min.

Cost/serving: $1.53

Yield: 15

Vegan Roasted Brussels Sprout and Fried Tofu Kebabs
Ingredients
½ cup oil-packed sun-dried tomatoes
1/3 cup toasted pine nuts
One 16oz block of extra-firm tofu
3/4 cup olive oil
¼ cup balsamic vinegar
1 tbsp. Lemon juice
½ clove garlic, minced
4 tbsp. pesto
salt/pepper
2 lb. Brussels Sprouts
2 tbsp. Pesto
Balsamic Reduction:
2 cups Balsamic Vinegar
¼ cup Agave nectar
Coating for Frying Tofu:
½ tsp. sea salt
3 tbsp cornstarch
2 tbsp. vegetable oil for frying

Instructions
1. Remove tofu from package. Place three paper towels
down, place tofu on that, and then paper towels on top of
tofu. Press until paper towels are wet. Remove paper
towels. Place 3 new paper towels on counter, place tofu on
top of that, more paper towels on top, and then wrap in
towel. Place a baking sheet on top of tofu for 30 min.
2. Preheat oven to 420 degrees.
3. Prep Brussels sprouts and tofu and balsamic drizzle
and toasted pine nuts:
Tofu: In a bowl, combine 1 cup olive oil, ¼ cup balsamic
vinegar, 1 tbsp. lemon juice, ½ clove minced garlic, salt and pepper. In a separate bowl, combine
coating for trying tofu. Cut tofu into cubes and gently toss in marinade and let sit for 5 minutes.
Remove and toss in the coating for frying the tofu. Heat skillet over medium heat with 2 tbsp

vegetable oil. Place tofu in pan. It should sizzle upon contact. Continue frying until sides are
brown and crispy. Transfer to cooling rack.
Brussels Sprouts: rinse, cut in half, toss in olive oil, salt and pepper and roast in oven for 30-45
min.
Balsamic Drizzle: place vinegar and agave nectar in small saucepan over high heat. Bring to
boil, reduce heat to low, and simmer until slightly thickened and about 1/3 has reduced. (about
10 minutes)
Toasted Pine nuts: lay on baking sheet, put in oven, check in 8 min.
5. Place Brussels sprouts, tofu, and sun dried tomato on skewers.
6. Put on plate. Top each tofu with a pit of pesto (about 1 tsp). Sprinkle toasted pine nuts on
top. Drizzle on vinegar reduction. Present beautifully. Voila!

Entree
Preparation time: 50 min.

Cost/serving: $1.38

Yield: 15

Crispy Cauliflower Tacos with Black Beans, Quinoa, and
Avocado Cream

Ingredients
1 head of cauliflower
1 cup quinoa (cooked)
1 cup black beans
2 tbsp. cilantro
2 tsp. chili powder
1 tsp. smoked paprika
½ tsp. cumin
¼ tsp. garlic powder
¼ tsp. ground turmeric
1/8 tsp cayenne pepper
1 tsp. salt
1 ¼ cup unsweetened almond milk
¾ cup brown rice flour
1 tablespoon fresh lime juice
15 corn tortillas
Cabbage slaw:
2 cups purple cabbage
¼ cup fresh lime juice
1 tbsp. apple cider vinegar
½ tbsp. agave nectar
¼ tsp. sea salt
Avocado Cream:
2 avocado, ½ cup cilantro leaves, 2 tbsp. ¼ cup lime juice, ¼
tsp. salt, 1 jalapeno and 1 clove of garlic
INSTRUCTIONS
To Make the Crispy Cauliflower
1. Preheat oven to 400 degrees Fahrenheit.
2. Transfer cooked quinoa to a large, shallow bowl or dish.
Add in the cilantro, chili powder, paprika, cumin, garlic
powder, turmeric, cayenne pepper, and sea salt. Gently mix to
incorporate spices.
3. Add the almond milk, brown rice flour, and lime juice to a large bowl and whisk until
smooth.
4. Place about a handful of cauliflower florets into the almond milk batter, toss to coat, shake
off excess batter, and transfer to the oat and spice mixture. Toss the pieces until coated and

transfer to a large baking sheet lined with parchment paper. Repeat with the remainder of the
cauliflower.
5. Bake the cauliflower for 25-30 minutes or until crispy and golden, tossing halfway through
baking.
6. To prepare the slaw, combine purple cabbage, lime juice, apple cider vinegar, agave nectar,
and salt.
7. To make the avocado cream, combine all ingredients in food processor.

Dessert
Preparation time: 45 min.

Cost/serving: $0.99

Vegan Lemon Bars
Ingredients
Filling:
1⅓ cups firm silken tofu
½ cup pure maple syrup
3 tablespoons meyer lemon zest
⅓ cup fresh meyer lemon juice
1½ tablespoons arrowroot powder
⅛ teaspoon turmeric (optional, for color)
pinch fine grain sea salt
½ cup powdered sugar for dusting (optional)
¼ cup Raspberries

Yield: 15

Crust:
1 cup almond flour (from blanched almonds)
⅓ cup unsweetened finely shredded coconut
2 tablespoons melted unrefined coconut oil
2 tablespoons pure maple syrup
⅛ teaspoon fine grain sea salt

INSTRUCTIONS
1. Pre-heat the oven to 350°F. Line an 8x8 inch baking
dish with parchment paper and set aside. You will want to
lay parchment paper in two pieces so that there is extra
around the edges of the pan to lift the bars out later.
2. Add the crust ingredients to a medium mixing bowl
and stir to combine. Transfer it to your prepared baking
dish. Use your hands to firmly press it down and flatten it
out. Bake for 10-12 minutes and then remove it from the
oven. While the crust bakes, begin making the filling.
3. In a large mixing bowl, use an electric hand or stand
mixer to whip the tofu (about 1 minute). Add the
remaining filling ingredients. Beat for 2-3 more minutes,
then pour the mixture over the baked crust.
4. Bake for 35 minutes, or until the edges are golden
brown and the center is mostly set. Let it cool completely,
put in freezer until serving! Cut into rectangles. Dust with
powdered sugar and top with a raspberry, mint leaf, and
lemon zest