Vitamin Valentine – Food for the Mind, Body, & Soul

5 Ingredient Corn, Avocado, Tomato Salad

Summer is THE season for fresh produce and if you're lucky enough to live near farms or farmer's markets, I highly recommend choosing locally-grown fruits and veggies. Eating locally-grown food not only benefits your community--but did you know that food grown closer to home is more nutritious?! It's true. The longer fresh food spends in transit, the less nutrients it begins to have (although all fruits and veggies are still nutritious). This weekend, My dad and I took a short trip to a local farm and picked up some fresh grape tomatoes and corn (amongst other things). I was immediately inspired to use these ingredients along with some avocados + Green Goddess dressing that I had bought from Trader Joe's (definitely not locally-grown or prepared, but hey, I'm all about balance and convenience!)

This recipe, like all of my recipes, is really simple to prepare. It can be enjoyed on its own, paired with a protein, or used as a dip for your favorite chip of choice (mine is Trader Joe's organic corn dippers--yum, so good!)

Ingredients:

2 cups grape tomatoes
2 large ears of corn
2 ripe avocados
1 tsp. apple cider vinegar OR 1-2 tsp. lemon juice
3-4 tbsp. Trader Joe's Green Goddess salad dressing

Directions:

Cut up grape tomatoes into halves/quarters (depending on your preference). Shuck corn + cut corn from each cob. Mix together in a large mixing bowl. Slice your avocados in half, remove the pits, and cut into slices + cubes, scoop, and put avocado pieces into the large mixing bowl. Add apple cider vinegar/lemon juice + dressing. Let sit for ~10 or more minutes. Enjoy!

Let me know if you try this recipe and what you think!

Thai Mango Edamame Salad

Greetings! This blog has been on pause for a while but I'm happy to finally be sharing a blog-worthy recipe. You may be wondering why I haven't been sharing much the past ~2 years, and it basically boils down to feeling burnt out from working in healthcare and focusing more on my family, relationships, etc. The "panini" made me realize how important family and friends are, so much so that I decided to leave more than one of my many concurrent jobs (including blogging/recipe development for a while). I've felt a huge relief by only having one full-time job (as a Registered Dietitian), instead of a full-time job, a per diem job, and various side-gigs/passion projects. I know I'm not alone about feeling like the past two years have caused people to reevaluate values and goals. Almost everyone I know has felt some degree of feeling burnt out or feeling like they need to make changes in their lives due to the craziness of the world right now. Now that I'm feeling more centered, I feel like I have more time/energy to actually spend creating new recipes, so I'm really happy to finally be sharing an overdue update + recipe.

On a less-serious note, summer is here, and that means I'm craving delicious salads. Whether you're eating a salad as a side-dish or as a main, salads are a great way to get more fiber (and flavor) into your diet. My favorite salad lately has been a mix of sweet and salty flavors in the form of this Thai mango edamame salad. I love the sweet, juiciness of mango combined with crunchy veggies, peanuts, and mild-tasting (yet protein-packed) soybeans. This salad is super quick and easy to prepare, and as a bonus: each serving contains more than half of your daily requirements for vitamin C! Let me know if you try this recipe and what you think.

Ingredients (makes about ~6 side servings--but eat as much as you're hungry for!)

3 peeled mangoes

¼ a medium red onion

1 bell pepper

2 oz. peanuts

1 cup shelled edamame (I used frozen edamame found @ Trader Joe's)

3 tbsp. teriyaki sauce (I like Trader Joe's Soyaki sauce)

juice of 1 lime

Directions:

Chop mangoes, pepper, onion, and add to a large mixing bowl. Add peanuts, Drizzle teriyaki sauce + lime juice. Microwave frozen edamame and then drain. Add to the mango mixture. Let marinate for a a bit (10 minutes to as long as you want). Serve chilled and enjoy!

-Jess

Mexican Cauliflower Rice Stuffed Peppers (Vegan and Gluten Free!)

When you think of stuffed peppers what comes to mind? If you're like me, stuffed peppers weren't one of your favorite dinners growing up. Although I always loved vegetables (yes, I was that kid), something about vegetables being stuffed with other ingredients never appealed to me. My fiancé is in agreement, and when I told him I was trying a stuffed pepper recipe he let me know his thoughts. His issue with stuffed peppers has always been about the texture, chiming in to say that something about the texture of roasted peppers never really went well with the rice/meat filling. I have to agree, but I wanted to see if I could change up a few things to make stuffed peppers more appetizing, satisfying and of course, healthy!

I looked through my fridge, freezer, and pantry to see what I could add or change to the standard stuffed pepper and found a few things. First, instead of rice, I'm using cauliflower rice (cauliflower cut up into little pieces that resembles rice). What I love about cauliflower rice is that its much lighter in texture and less dense than regular rice, so it doesn't lead to that bloated, heavy feeling that can sometimes happen after eating rice (nothing against rice though, I love it on its own). I'm also a big fan of adding more veggies to meals in general. I used Whole Foods Market frozen cauliflower rice for this dish (found in the frozen section).

In addition to changing things up a bit with the cauli-rice, I also decided to give this dish a Mexican flavor by using taco seasoning and ingredients that are in my favorite Mexican dishes. Instead of using ground beef or a meat alternative (like impossible/beyond meat), I stuck to the basics and used black beans. Black beans are a good source of fiber and whole, unprocessed plant-based protein. For color and texture, I added corn, chopped mushrooms, onions, and zucchini. Using several different vegetables makes this dish an excellent source of antioxidants and chock-full of fiber which leads to better overall health. To give these peppers some flavor, I used my favorite taco seasoning along with tomato paste. Tomato paste can be very acidic on its own, so I always like to water mine down with 1-2 tbsp. of water. For even more flavor, feel free to add jalapeños or your favorite spicy pepper. Some like it hot, but I'm not one of those people, so I opted to not use anything too spicy in this dish. I topped the peppers with Daiya plant-based cheese, but if you're not a fan, you can skip this step. You can always add (or omit) whatever ingredients you like. After these came out of the oven, Tom (my fiancé) was actually excited to try them, which was surprising, considering his apprehension towards stuffed peppers in general. We both loved them and I have a feeling I'll be making this dish more often. They taste great with a side of tortilla chips & salsa, or with fresh veggies & guac. Let me know if you try the recipe and what you think.

Mexican Cauliflower Rice Stuffed Peppers

Ingredients:

2-3 large bell peppers
2 cups frozen cauliflower rice
2 oz (about ¾ cup) chopped mushrooms (I like portobellos)
1 small zucchini, chopped
⅓ cup chopped onion (I only had red onion available, but yellow or white onions would also work)
1 cup rinsed, drained canned black beans
½ cup fresh, frozen, or canned corn
2 tsp. taco seasoning (I love Siete Foods brand taco seasoning)
3 tbsp. tomato paste + 2 tbsp. water
olive oil (for the pans)
cheese of your choice (I used Daiya brand shredded cheddar)

Directions:

Heat up the cauliflower rice in the microwave or stove so that it is lightly cooked
Remove the cauliflower rice from the microwave or stove and place with the other ingredients
Cut the tops off the bell peppers. Don't worry if some of the seeds get inside, you can rinse the insides
Set the peppers aside for a little later
Preheat the oven for 370 degrees Fahrenheit
Cut up the remaining veggies, and gather the other ingredients (beans, corn, spices, tomato paste)
In in large, oiled skillet or pan, heat the chopped veggies, beans, and cauliflower rice together
Add the taco seasoning, tomato paste and water
Allow to cook for about 10 minutes on low-medium heat, stir frequently
Grab your bell peppers, and scoop a large portion of the veggie, cauli-rice, bean mixture into each pepper
Top with cheese
Place in an oven-safe dish or pan
Bake @ 370 degrees Fahrenheit for 20-25 minutes
Remove from the oven, allow to cool, and enjoy

-Jess

A Reintroduction (featuring a plant-filled Italian pasta salad)

It's been almost a full year since I wrote a blog post, for many reasons. As some of my readers may know, when I'm not blogging about delicious recipes, creating delectable desserts, and talking non-stop about my love for plant-filled plates, I work in two busy hospitals. Over the past (almost) year I've worked on the frontlines to help deal with the pandemic that shall not be named, so coming home each night and trying to be creative in the kitchen definitely took a backseat to other priorities. Everyone I know has in some way been affected by the events in the past year, but recently I realized that NOT engaging in activities like blogging, cooking, baking, and connecting with others about food has made life harder than it has to be. I'm excited to hopefully share my recipes with you more consistently.

On another personal note, this past year has made me reevaluate the advice I give to clients/patients and how I can best support people in their individual health journeys. In the past, I really enjoyed working with people who eat mainly plant-based or identify themselves as vegans/vegetarians. But many of the patients that I talk to daily may not be able to follow a plant-based diet for a variety of reasons (access to food, personal preference, stage of life, specific nutrient needs). Over the past few years, I've realized that there is no one way of eating that's perfect for everyone, and as someone who has recovered from disordered eating in the past, labeling ones diet may feel restrictive for some (I'll likely be sharing more about this in the future). It's important to keep in mind that although I love recipe blogging, I'm a registered dietitian with a psych degree, and a master's degree, so to me it's more important to understand people and share recipes, tips, and advice that isn't triggering or restrictive. With this being said, I'll continue to share vegan/vegetarian recipes, with additional suggestions for people who eat “everything”. Also know that you can make any adjustments to the recipes as you see fit while you’re cooking (IMO, that’s how the best dishes are created!). On another personal note/professional note outside of blogging, I've started a private nutrition practice where I'll be focusing specifically on women's health and nutrition. I'm super excited about it, and although it's still in the beginning stages, you can follow me on instagram @ whole.woman.nutrition to learn more info.

Despite not spending as much time creating new recipes and ingredients, one of my favorite, easy, quick meals that I've been making these past few months is a delicious, easy pasta salad that all eaters will enjoy. You can enjoy this dish for a healthy lunch or a quick dinner, and I've found that all ages will appreciate the textures and flavors. It's a spin on a classic Italian pasta salad recipe, which has always been a favorite of mine. I love the mixture of crunchy, raw vegetables and soft colorful pasta. The addition of protein and fiber from chickpeas makes this meal more hearty, healthy, and satisfying than a typical pasta salad. Another delicious, healthy perk of this recipe is using a homemade dressing of extra-virgin olive oil, balsamic vinegar, and Italian herbs. Extra virgin olive oil is an excellent source of monounsaturated fat--a fat that has been shown to have heart health benefits and may reduce inflammation. Feel free to make any changes to this recipe that suit your taste and needs and let me know if you try it!

Healthy Italian Pasta Salad (serves 6)

Ingredients:

1 box tri-color rotini
½ cup diced red onion (about ⅓ of a whole, medium red onion)
2 bell peppers, chopped (I like using green and yellow for the colors)
1 cup cherry tomatoes, chopped
¾ cup rinsed, canned chickpeas
2-3 plant-based or regular sausage of your choice
3 tbsp. extra virgin olive oil + 3 tbsp. balsamic vinegar + 1 tsp. dried basil + ½ tsp. dried oregano
1 tbsp. nutritional yeast, non-dairy or regular parmesan cheese

Directions:

Boil water in a large pot and pour rotini into pot when the water comes to a rolling boil
Boil pasta for ~8 minutes, drain pasta, and set aside (I recommend putting it into the fridge, you can add a little olive oil so that it won't stick together)
Cut up veggies (peppers, tomatoes, and onions) and set aside
Cut up sausages into cubes or thin slices and heat in a pan over medium heat for ~10 minutes. If you're using uncooked sausage, your cooking time will be greater. Remove from heat when cooked
Drain and rinse canned chickpeas, and set aside
To create the dressing, mix EVOO, basalmic vinegar, and herbs together in a jar with a top. Shake well
Mix pasta, vegetables, sausage, and chickpeas together
Mix in dressing
Add a tablespoon or so of nutritional yeast or parmesan cheese
Mix well, refrigerate, or enjoy now!

-Jess

High Protein, Gluten-Free, Vegan Lasagna

As the weather gets colder, I crave savory, comforting foods, and I know I'm not alone. Whether I'm talking to my own clients seeking help with their plant-based diets or working at my other job (as a clinical dietitian) the general consensus that I've found is that cold weather = cravings for comfort food. It makes sense that most people seem to crave heavier meals and carbs in the winter. Limited sunlight means that serotonin production can be decreased causing low mood and cravings for simple carbs. While carbohydrates will improve your mood temporarily, I wouldn't use this as an excuse to eat a bunch of cookies or a huge serving of mashed potatoes, because that good feeling will only be temporary. In order for your body to naturally produce serotonin and reap the benefits, you need protein. Specifically, protein foods that are rich in the amino acid tryptophan which is a precursor to serotonin. High amounts of tryptophan can be found in tofu, lentils, turkey, eggs, and cheese.

Along with the scientific reasons of why I'm sharing this recipe, I also just love getting nostalgic about food. Growing up, the months of November and December were filled with delicious home-cooked meals that my mom and grandma would make. Being Italian and Jewish (interesting combo, I know), I learned how to make a variety of holiday foods. Lasagna was one of my favorite foods to enjoy around this time of year, and since I love recreating vegan versions of my favorite meals, I decided to share the recipe for this lasagna with a healthy plant-based twist.

Two specialty ingredients that I used in this recipe are Explore Cuisine brand of lentil lasagna sheets and Miyoko's vegan mozzarella. I found the lasagna sheets at Whole Foods Market, but if your Whole Foods doesn't carry this, you have a few options. You can custom order it from them (ask customer service, they're so helpful!), try amazon prime, you can also order it from Amazon without amazon prime, or order in bulk directly from Explore Cuisine brand's website. For the Miyoko's mozz, I've seen this at a few different places (Whole Foods Market, Fairway Market in the NY-Metro region, I think I've seen it at Trader Joe's, and even smaller grocery stores will sometimes have it in stock).

For the other ingredients, they're all pretty basic, and you can find them in your local grocery store. This recipe packs 20 g of protein per serving, 6 g of fiber per serving, and is bursting with flavor. If you make it, let me know what you think!

High Protein, Gluten-Free, Vegan Lasagna

Ingredients:

*you will need a pan for the stove, non-stick spray, a 9x9/square baking pan and tin foil for this recipe

1 container (8 oz.) Explore Cuisine Organic Lentil Lasagna
1 container (16 oz.) silken tofu
25 oz. marinara pasta sauce (I didn't make the sauce myself, I used Whole Foods brand)
2 cups frozen spinach, or 6 cups fresh spinach
1 glove of garlic
1 tsp. olive oil
¼ tsp. basil (I used dried, feel free to use fresh if you have)
¼ tsp. oregano (same as above)
1 tbsp. nutritional yeast
1-2 oz. miyoko's vegan mozz

Directions:

Preheat the oven to 375ºF
Finely chop a clove of garlic and using 1 tsp. of olive oil, and heat on low-medium setting in a pan on the stove
Add spinach and cook on low-medium heat for a few minutes
Remove spinach + garlic from the stove and place on the side for later
Drain silken tofu by pressing down with a paper towel, remove the tofu from the container and continue pressing down with a paper towel. The tofu will be soft in consistency, so don't worry about the slightly off-putting, shapeless consistency
Spray the 9x9 inch baking pan with non-stick oil spray or lightly grease the pan with additional oil (use vegetable/safflower oil instead of olive oil which has a low smoke-point)
Place 3 sheets of lasagna on the pan so that the pan is covered, next add a layer of tofu, and a sprinkle of dried herbs (oregano, basil), add a little nutritional yeast, add a thin layer of the spinach-garlic mixture. Cover in a generous amount of sauce.
Add the next layer by placing 3 lasagna sheets in the same order as above, and repeat the sequence so that you have multiple layers of lasagna sheet-tofu-herbs-spinach-sauce. The final layer should be of 3 lasagna sheets. Top this layer with a generous amount of sauce, add pieces of Miyoko's cheese (you could also shred it using a cheese grater), and add additional herbs/nutritional yeast if desired
Use a sheet of tin foil to cover the top of the pan, making sure the tin foil does not come into contact with the lasagna. This ensures moisture is locked in, without this, you may find that the top of your lasagna is dried out
Place in the oven and bake @ 375º for 40-45 minutes.
Remove from the oven, allow to cool a little, and cut into 4 squares
Enjoy! Save the remaining by covering completely and store in the fridge for up to 4 days

-Jess

Chocolate Chunk Pumpkin Spice Bread

October is my favorite month for many reasons: crisp fall weather, apple picking, and delicious pumpkin-flavored recipes! It's also the month I met my fiance and the month we got engaged three years later (in the same pumpkin patch as one of our first dates), so October holds a very special place in my heart 🙂

Every year I like to experiment in the kitchen with fall-flavored recipes. Call me basic, but I like using pumpkin/pumpkin spice in my fall recipes because it's such a good flavor and pumpkin is actually a nutrient powerhouse! Pureed pumpkin is loaded with vitamin A (great for skin & eye health) and fiber (nature's laxative--besides coffee). Pumpkin seeds contain healthy fats, fiber, magnesium, zinc, and copper--which are involved in hormonal health and can help with PMS symptoms.

This year I made one of my best fall recipes yet and I'm super excited to share it with you. It uses whole wheat flour, and maple syrup for sweetness. Due to the moisture content, I didn’t add oil.

To step up the decadent factor, I added dark chocolate chunks--but if you prefer to keep this pumpkin flavored recipe more traditional, you can omit the chocolate chunks. Let me know if you try this recipe and what you think!

Chocolate Chunk Pumpkin Spice Bread

Ingredients:

2 cups whole wheat pastry flour (I used Whole Foods Market 365 brand)
1 tsp. baking soda
1 tsp. baking powder
2 tsp. pumpkin spice mix (a combo of cinnamon, nutmeg, cloves, ginger, etc.)--I found this at Whole Foods Market
½ tsp. salt
1 15 oz. can of pureed pumpkin
¾ cup maple syrup
2 tsp. vanilla extract
¼ cup unsweetened applesauce
2 tbsp. ground flax + 3 tbsp. warm water (to make a flax "egg")
1 cup dark chocolate chunks (I used Whole Foods market 365 brand, which according to the label, contains no animal products)

Directions:

Measure out all ingredients
Pre-heat the oven to 350ºF.
Lightly grease a 9x9 pan, or use parchment paper if you prefer
To make a flax "egg", combine ground flax + warm water; mix and set aside
Combine dry ingredients (flour, baking powder, baking soda, salt, and spices) in a large bowl
Combine wet ingredients (pumpkin puree, vanilla extract, maple syrup) in another bowl, mix well, and then add the flax "egg" into the mixture. Mix.
Add wet ingredients into dry ingredients and mix until the mixture is uniform
Pour mixture into the pan and bake at 350º for 40-50 minutes
Remove from the oven and allow to cool for at least 15 minutes
Cut into squares and enjoy!

-Jess

My Favorite Vegan-Friendly Dining Locations

Greetings! It's been a few months since I last wrote a blog post. Sometimes I find it easier to post recipes/general nutrition tips on social media (mostly on Instagram) rather than in blog format, but when it comes to covering personal topics, I like writing my thoughts here. On that note, this past summer, my fiance and I made it a point to deviate from our usual date-location (Whole Foods Market salad bar/hot bar) to try as many restaurants as possible.

Since a lot of my readers and most of my clients are from Long Island, I thought I would share some of my favorite vegan (and vegan-friendly) restaurants/cafes/eateries. If you're not from Long Island, consider this a simple veg-friendly guide if you ever travel here! Keep in mind, these are my opinions and I completely made up these categories for fun.

Best Summer Dining

I love The Purple Elephant (Northport, NY) for the outdoor seating overlooking Northport harbor, and for a menu that suits both vegans and non-vegans.

Processed with VSCO with f1 preset — Vegan nachos that we had as an appetizer

This Costa Rican restaurant features traditional South American food, with a fresh, plant-based approach. My favorite dishes here are the burnt ends enchiladas and the rainforest burger + yucca fries. I also love their kombucha on tap! Make sure you make a reservation here as it gets busy and it's kinda on the smaller side.

Best Quick/Grab-and-Go Food

Sometimes (---actually, oftentimes) I want food and I don't want to wait. Organic Krush (Woodbury, NY) fulfills my needs for quick, healthy food, plus it's right next to a great yoga studio (and the menu caters to those seeking light, balanced food). I love their overnight oats, smoothies, and wraps. They cater to both vegans and non-vegans. This location is pretty small (no reservations- it's casual dining) and it's great for "grab and go" type of meals.

Best Healthy Food

When I think of dining out, I don't necessarily think of healthy food. A lot of restaurants claim to be healthy, but the actual food comes out greasy and causes that heavy, bloated feeling afterwards. I love Bee Organic (two locations- Huntington & Great Neck) because the food tastes super fresh and everything is 100% organic. I recommend the fresh juices, smoothies, and open-faced sandwiches (vegan + non-vegan options). I also love their buddha bowl (add tempeh or tofu!) which is filling but won't weigh you down with regret or indigestion.

Processed with VSCO with f2 preset — Buddha bowl with tempeh

Best Date Night Location

I've heard great things about Tula Kitchen (Bayshore, NY) and I wasn't disappointed when I went there for the first time this summer. I really love the ambiance here and the menu has so many delicious creations. This is a restaurant that caters to both vegans and non-vegans seeking a real-food approach to dining. I love their vegan tofu crab cakes, falafel, and their "summer lovin" dish which is basically just a bunch of vegetables roasted to perfection over forbidden rice topped with the most amazing miso dressing. Sometimes simple is best and Tula Kitchen definitely proves this! I don't have any photos of food from this location--but I'm using this as an excuse to go back soon!

Best Desserts

If you're a vegan on Long Island, there's a good chance you've been to the Witches Brew (West Hempstead, NY). This was my #1 hangout during college when the menu was limited to coffee/tea beverages, desserts, and some snacks, but in the past few years, they've upgraded their menu to offer tons of vegan dishes and now their dessert options are extensive. I love trying a new dessert each time I come. I highly recommend the vegan rainbow cookie cake, vegan strawberry cheesecake, and the vegan brownie with a side of vanilla soy ice cream.

I can probably think of a few other restaurants that I've enjoyed, but I really wanted to focus on places that have a vegan focus, and I honestly haven't tried all of the vegan places on Long Island, so perhaps I'll be adding to this list in the future. In the meantime, I would love for others to share their favorite veg-friendly locations (in NY, or elsewhere) so feel free to comment here or on Instagram @vitaminvalentine

-Jess

Secret Ingredient Peanut Butter Cookie Dough Protein Bars (Vegan + Gluten Free!)

I love a good protein bar, but I don't love paying up to $3 for a single serving bar that's often lacking in wholesome ingredients. This weekend I made my own protein bar that tastes like peanut butter cookie dough--and is packed with fiber, protein, and healthy fats. My version of the perfect protein bar uses Vega brand protein powder, and chickpea flour (the "secret" ingredient--clearly I'm not good at keeping secrets for long!). Let me know what you think if you try the recipe.

Vegan/Gluten-Free Peanut Butter Cookie Dough Protein Bars

Ingredients:

¾ cup garbanzo bean (chickpea) flour (I used Bob's Red Mill brand) Note: You can also use oat flour, which I've made too, if you prefer a more mild flavor
½ cup almond meal (I used Trader Joe's brand)
3 scoops Vega Vanilla Protein Powder
½ cup natural, smooth peanut butter
½ cup maple syrup
1 tsp. vanilla extract
½ cup dark chocolate chips (I used Trader Joe's brand
¼-1/2 cup unsweetened vanilla almond milk

Directions:

Mix all ingredients (except for chocolate chips) together in a large bowl, use your hands to mold into a dough. Line a pan/cooking tin with parchment paper and mold the dough into a layer. Then, using your hands, place the chocolate chips into the dough, pressing down so the chocolate chips become embedded in the mixture. Place in the freezer for 30 minutes. Remove from the freezer, cut into squares, or rectangles and enjoy! I loved cutting these into tiny squares and putting them on PB toast and in my morning almond milk yogurt.

-Jess

Quick and Easy Thai-Inspired Curry

Lately I've had limited time and I find myself getting bored with my go-to quick and easy recipes. I noticed that I had been making a lot of veggie-filled pasta dishes and nutrient-dense salads, which are delicious and healthy, but can get repetitive. My food rut led me to create this super-flavorful thai-inspired dish that took me ~30 minutes to prepare. It makes about 4 servings and keeps well--which is important, because after a long, busy day, there's something so satisfying about coming home to a meal already prepared (just re-heat for ~3 minutes in the microwave). What I love about this dish is how warming and filling it is, making it perfect for cold winter evenings when you crave a hearty meal. Each serving packs a punch of plant-based protein, 116% of daily value of vitamin A, and about 40% of daily calcium requirements. One thing to note about this recipe is that the measurements for the spices are estimated, as I tend to improvise as I go. Feel free adjust the spices as you see fit.

Thai-Inspired Curry with Tofu + Veggies

Ingredients

1 cup quick-cooking basmati brown rice (I used Trader Joe's brand)
¼ cup diced yellow onion
2 cloves of fresh garlic, diced
2 stalks of celery, chopped
1 container of Trader Joe's "Harvest Hodgepodge" frozen veggies- or use a frozen (or fresh) veggie combination of your choice
2 cups unsweetened, unflavored coconut milk (I used Trader Joe's brand)
1 block of firm, organic tofu
2 tbsp. soy sauce/tamari/or coconut aminos
2-3 tsp. curry powder
½- 1 tsp. ground ginger
½ tsp. chili powder (use less if you prefer less spice)
juice of ½ a lime
1 oz. cashews

Directions:

For the rice- measure 1 cup cup quick-cooking brown basmati rice and 2.5 cups water and heat in a pot. Bring to a boil, and then reduce the heat and allow to simmer for ~20 minutes. Remove from heat and set aside
As the rice cooks, remove tofu from its container and press out all liquid using a paper towel and a slightly heavy object on top of this (I usually use a book, or if you have a tofu press- use that)
While the tofu drains, heat the onion, garlic, and celery in a skillet (I use non-stick pans which don't require oil)
Add frozen veggies to the skillet and allow to cook, adding ~1 tbsp. of soy sauce (or tamari/coconut aminos)
Add 2 cups of coconut milk, lime juice, and some of the curry powder, ground ginger, and chili powder to the veggies and allow to cook on low heat
While the veggies are cooking, cut the tofu into squares and add some of the curry powder, ground ginger, and chili powder. Heat the spiced tofu in another skillet until the tofu is lightly browned, stirring occasionally
After the tofu has cooked, add it to the skillet with the veggies + coconut milk. Add any additional spices (if desired), and then add the cashews
Stir for a few minutes, allow to cool
Enjoy this delicious dish with the side of rice prepared in the first step

Let me know how you like this recipe by commenting on my latest Instagram post or by letting me know below. I love getting feedback on quick and easy recipes!

-Jess

Chocolate Chip Protein Banana Bread

It's been a little while since I wrote a blog post and I'm excited to share why. I'm currently employed full-time during the week as a dietitian at a rehab center, working weekends as a dietitian at a hospital, AND managing to provide nutrition counseling to private clients through Vitamin Valentine Wellness--so I haven't been updating this blog as often as I used to. Although I'm super busy, I'm also happy to be getting so much experience as a new dietitian.

Having limited free time made me realize that I really need to prioritize self-care and focus on activities that help me unwind. One thing that's always helped me relax is baking. I love creating healthy baked goods that I can indulge in (healthily) after a busy day. The following recipe not only satisfies my craving for chocolate, but also packs a punch of protein, potassium, and fiber. Let me know how you like this recipe if you try it and feel free to leave a comment here or on my Instagram page @vitaminvalentine.

Chocolate Chip Protein Banana Bread

Ingredients:

3 cups garbanzo bean flour (I used Bob's Red Mill brand)- if you don't have this flour or can't find it, feel free to swap it out for whole wheat flour, spelt flour, or your favorite gluten free baking mix
3 scoops Vega Vanilla Protein Powder (or your favorite plant-based protein powder)
4 very ripe bananas, mashed
1 tsp. baking soda
½ tsp. baking powder
⅓ cup sugar
⅛ tsp. salt
1 tsp. cinnamon
2 cups unsweetened vanilla almond milk
6 oz. Kite Hill unsweetened greek-style almond yogurt (or use your favorite plant-based, dairy-free yogurt)
1 tsp. vanilla extract
½ cup dark chocolate chips (I used Trader Joe's brand)

Directions:

Preheat the oven to 370°F. In a large mixing bowl, add flour, protein powder, sugar, baking soda, baking powder, salt, and cinnamon. In another mixing bowl, combine mashed bananas, almond milk, almond yogurt, and vanilla. Add wet ingredients to dry ingredients, then add chocolate chips. Mix well until contents are uniform. Using non-stick spray, spray a 9x11 brownie tin or baking pan of your choice. Scoop out batter into the pan. Bake at 370°F for 35-40 minutes. Allow to cool. Cut into squares (this recipe made 20 squares me for). Enjoy!

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