Protein-packed pasta with veggies

Sometimes when I tell people I’m vegan, the first thing I’m asked is “where do you get your protein?”.  I’m not alone, most of the vegans I know have been asked this question at some point.  I actually love answering this question because there are so many sources of vegan protein!  Beans, tempeh, tofu, seitan, whole grains, veggies, brown rice, vegan protein powder, and the list goes on.  In the recipe I’m sharing today, I used a pasta made with lentil beans, and for even more protein, I added veggie “meat” crumbles (which have a similar consistency to ground meat minus the cruelty, and cholesterol).

I discovered the lentil bean pasta at Trader Joe’s, but feel free to explore other pasta brands and types if you don’t love lentils.  Banza brand has a line of chickpea-flour based pastas which are so good and rich in protein.  If bean-pastas aren’t your thing, you can use a whole grain pasta.  The veggie “meat” crumbles can be found at most grocery stores.  I typically see it being sold next to the tofu/veggie burgers at conventional supermarkets.

I love making this pasta because it goes well with any veggies and I usually make a big batch of it and eat the leftovers as my lunch at work for the next few days.  I hope you enjoy this deliciously plant-based, protein-packed pasta!

Protein-packed pasta with veggies (makes 4 servings)

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So many plants on my plate!  I ate my pasta with some steamed broccoli in this picture

Ingredients:

  • 2 cups (dry) Trader Joe’s organic red lentil sedanini (or your favorite pasta type)
  • 1/3 of a package of Lightlife smart ground original veggie crumbles (or 1 cup)
  • 1.5 cups Trader Joe’s organic spaghetti sauce or use your own homemade tomato sauce (I sometimes like taking the easy route and using jarred sauce)
  • 1 medium bell pepper- orange, yellow, and red go best with this recipe
  • 1 cup baby portobella mushrooms
  • 1/4 cup diced onion
  • other veggies of your choice
  • pinch of garlic powder
  • pinch of oregano
  • pinch of basil

Directions:

  • Place water in a medium-size pot and heat on high-medium, bringing to a rolling boil
  • While waiting for the water to boil, chop veggies
  • Place veggies in a large non-stick saucepan and heat on medium until lightly browned/softened
  • When the water in the pot has boiled, add the pasta and boil for ~8 minutes
  • Lower the heat on the saucepan to low and add veggie crumbles and continue to heat for about 2 minutes (the veggie crumbles are already cooked, so no need to overcook)
  • Add tomato sauce and spices
  • Drain the pasta and let sit for a minute or two
  • Add the cooked pasta and turn off the heat
  • Mix and allow to sit for a minute or two
  • Serve warm, share, and enjoy!

Nutrition facts: (per serving)- 316 calories, 0.5 g fat, 0 g cholesterol, 650 g sodium, 335 g potassium, 53 g carbs, 8.6 g fiber, 7.6 g sugar, 24 g protein. 12.5% DV vitamin A, 79% DV vitamin C, 5% DV calcium, 22% DV iron.

Happy eating!

-jess

 

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A perfect plant based pizza

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Is there any food more perfect than pizza?  Pizza is without a doubt my favorite food.  Growing up, I think I ate pizza for at least 60% of my meals.  Nowadays, I still love pizza, but my diet has changed for the better.  I follow a vegan diet for many personal reasons, so when I do eat pizza, it’s without cheese, but I make sure it’s just as delicious as the slices I grew up on.

Although I’ve tried vegan pizzas at restaurants, I prefer to make my own at home.  I like making my own pizza because I can determine the size of the pie and it’s so much healthier than restaurant and frozen versions.  Pizza is surprisingly easy to make.  You can buy the dough at most supermarkets (I usually buy mine at Trader Joe’s).  I like using Trader Joe’s pizza dough because it comes in a whole wheat variety which is tasty and full of fiber.  If fresh pizza dough is not available at your closest supermarket, you can try buying dough at your local pizzeria.  If you’re feeling extra adventurous and want your pizza to be authentically Italian, you can try making your own dough (but this can take some time and skill to master).

For sauce, I once again take the easy route and use jarred tomato sauce.  My favorite tomato sauce to use for pizza is also from Trader Joe’s (see the picture below).  The sauce really matters to me because that’s where the bulk of the flavor comes from.  You can use sauces labeled “pasta sauce” or “pizza sauce”, but I’ve found pasta sauces to be a bit more flavorful and complex.  Try different sauces based on what you like, and don’t be afraid to make your own sauce (I use jarred sauce because it’s just easier for me).  If you’re following a low-sodium diet and want to cut down on sodium, you may want to make your own sauce because canned/jarred/prepackaged food tends to have more sodium than homemade.

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My favorite quick and easy tomato sauce

The second most important part of my vegan pizza are the veggies.  I’ve found that bell peppers, onions, and artichokes taste amazing on pizza, but use whatever veggies you like.  Some other veggies that taste great as toppings are spinach, arugala, olives, mushrooms, and eggplant.  Adding veggies to your pizza increases the nutrient content without adding a ton of calories.

The recipe I’m sharing serves two, so feel free to share with a fellow pizza-enthusiast or save the leftovers for a quick and easy meal.

A perfect plant-based pizza

Ingredients:

  • 1/3 of a package of Trader Joe’s whole wheat pizza dough (this is about 5-6 oz. worth of dough)
  • 1/4-1/2 cup tomato sauce of your choice
  • 1 tsp. olive oil
  • a tiny bit of flour (for rolling out the dough)
  • oregano
  • basil (fresh or dried)
  • black and/or red pepper
  • garlic and/or garlic powder
  • veggies of your choice

Directions:

  • Remove the pizza dough from the fridge and leave out for 20-30 minutes (or up to an hour).  This will help the dough stretch
  • Preheat the oven to 370°F
  • Once the time has passed, stretch out the dough with your hands and use a rolling pin (or a sturdy, smooth cup) and a little flour to flatten the dough
  • Transfer the dough to a lightly oiled pizza stone or nonstick surface
  • Brush the pizza with a small layer of olive oil
  • Add the sauce and some herbs and seasonings (oregano, garlic powder, etc.)- you can also repeat this step after adding the veggies
  • Add the veggies
  • Bake for 25-27 minutes at 370°F
  • Remove from the oven and allow to cool for a few minutes
  • Cut into small slices using a pizza knife or a regular knife
  • Enjoy!

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For 1/2 of the pizza pictured above, there are 238 calories, 4.6 grams of fat, 49 grams of carbs, 10 grams of fiber, and 9.1 grams of protein.  It has 890 mg of sodium, which is high, but comparable to most slices of pizza (also see my tips above to cut down on sodium).  It contains 75% of the recommended daily intake of vitamin A, and 248% of the RDI for vitamin C.  Skip the takeout and enjoy a lower calorie pizza with this recipe.

-Jess

Creamy Tofu and Veggie Soup

A few weeks ago, I made a delicious creamy soup using whatever vegetables I had in my kitchen.  What I love about this soup is that although it tastes creamy, it has less fat than a cream-based soup and contains plant-based protein, fiber, vitamin C, and vitamin A.  I’ve been perfecting the recipe, and I think I’ve finally found the perfect combination of ingredients.  Feel free to try this out on a cold day, and feel free to add or omit any veggies depending on what’s available to you.

Creamy Tofu and Veggie Soup

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Ingredients (serves 3-4):

  • 2 cups vegetable broth (I use store-bought broth. Check ingredients if you’re following a vegan diet because some can contain animal products).
  • 1.5 cups unsweetened, plain soymilk, or unsweetened plain ricemilk
  • 1 clove of garlic, minced
  • 1 tbsp. safflower or almond oil
  • 1/2 a standard block of firm tofu, cut into small cube shapes
  • 1.5 cups of fresh or frozen broccoli
  • 1 cup fresh, canned, or frozen corn
  • 1 cup fresh, canned, or frozen carrots
  • 1 medium potato, cut into smaller pieces (purple-skinned potatoes and yukon potatoes work great in this recipe)
  • salt and pepper to taste
  • a pinch of garlic powder
  • a pinch of dried rosemary (omit if you don’t care for this herb)

Directions:

  • Measure all ingredients
  • On low-medium heat, use oil to grease a non-stick large pan or pot and lightly brown garlic and tofu cubes
  • When tofu has browned slightly, add vegetable broth, soy milk, and potatoes to the pan or pot, simmer for about 5-10 minutes
  • Add other veggies (broccoli, corn, carrots) along with garlic powder and dried rosemary. Add a bit of salt and pepper if you’d like
  • Simmer on low heat until potatoes are soft. Stir frequently. Remove from heat and serve. Refrigerate the extra or share with a friend!

-Jess

Pumpkin Spice Almond Treats

October is here and I am happy!  October is my favorite month because I love fall, halloween, and everything pumpkin spice flavored/scented. To celebrate the start of fall, yesterday I made raw vegan pumpkin spice almond treats. These almond treats have all the sweet flavors of fall and are full of healthy fats, fiber, and vitamin E.  I made this and ate 2 for breakfast along with pumpkin spice banana nicecream (frozen bananas, pumpkin puree, and pumpkin spice flavors) but you can eat them as is for a snack or dessert.

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Ingredients:

  • 10 pitted, medjool dates
  • 1 cup raw almonds
  • 1/2 tsp. ground vanilla bean or vanilla extract
  • 1/8 tsp. cinnamon
  • 1/8 tsp. nutmeg
  • 1/8 tsp. cloves
  • 1/8 tsp. ginger
  • optional- you can also add 1 tbsp. pumpkin spice “butter” spread from Trader Joe’s (its vegan!) and adds a bit more sweetness

Directions:

  • Add all ingredients to a food processor, and process until the mixture is sticky and moldable
  • Mold into balls, bars, or squares and enjoy or refrigerate. These treats taste best at room temperature, so when you’re ready to enjoy them, take them out of the fridge 30 minutes-1 hour before.

P.S.- to make the pumpkin spice nicecream, see my earlier post on “the best vegan breakfast” and combine frozen bananas and canned pumpkin puree in a food processsor. Add the spice mixture above (cinnamon, nutmeg, cloves, ginger) and enjoy.

-Jess

 

Rest and a Fresh Recipe

Have you ever changed your diet and felt amazing…only to go back to how you were eating and feeling before?  It can be hard to stick with eating healthy, even if we feel the benefits.  I often wonder why this is, and I’ve noticed that for me I’m a creature of habit and habits are hard to change, especially when you’ve been doing something or eating something for so long.

I mentioned in early August that I was taking a break from drinking coffee.  I quit coffee cold turkey and was coffee-free for over 35 days until I decided to indulge in an iced coffee. For the next week, I was drinking about a cup of coffee in the AM.  I also got on average about 4 hours of sleep each night that I had drank coffee in the morning.  Although caffeine shouldn’t affect my sleep so much, it does and I came to the conclusion that I’ve become extremely sensitive to caffeine and (for me) it just isn’t worth it any more.

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Of course I documented my iced coffee indulgence!

I’m happy I realized coffee was affecting me in a negative way instead of drinking even more coffee to make up for lack of sleep, which is something I used to do on a daily basis.  I’m also happy to share what I learned during this self-realization coffee experiment: don’t beat yourself up!  If you slip up on a health goal, diet, or exercise routine, etc., instead of berating yourself and feeling like poo, simply note the difference in how you physically, mentally, and emotionally feel when you’re doing something good for yourself vs. how you feel when you do something that doesn’t benefit your overall health.  Then, decide which feelings you’d rather feel.  In my case, if I kept drinking coffee, I’d probably feel energized for a few hours, but ultimately miss out on sleep and feel really tired at work, in class, and during my free time.

Being coffee-free also made me realize the importance of eating energizing foods.  I pride myself on practicing what I preach, but sometimes quick convenience foods are an easy option that I rely on.  These foods are ok in a pinch, but real, wholesome, unprocessed foods provide so much more.  I’ve decided to share a delicious meal filled with fresh veggies that I made recently.  It took me about 10 minutes to make the entire meal and it’s packed with fiber, lycopene, vitamin A, vitamin C, and deliciousness.

Zucchini Noodles with Tomato-“Cheez” Sauce

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Ingredients (serves 1-2):

  • 1 large zucchini
  • 2 vine-ripe tomatoes (or use about 1-1.5 cups of ripe cherry tomatoes)
  • 1/4 tsp. garlic powder
  • 1/4 tsp. oregano
  • 1/4 tsp. basil
  • pinch of salt
  • pinch of pepper
  • 5 kalamata olives
  • 1/4 cup raw cashews

Directions: * you will need a food processor and a vegetable spiralizer (or buy spiralized zucchini at a supermarket)

  • Spiralize the zucchini into spaghetti-shaped noodles and set in a bowl or plate
  • Using a food processor, blend the tomatoes, spices, cashews, and olives together for about 3-5 minutes, or until a sauce consistency appears
  • Top the noodles with the sauce and use whatever garnish appeals to you
  • Enjoy, and take care of yourself!

 

-Jess

My favorite breakfast/treat

Fall is almost here but I’m relishing these last days of summer.  This summer, my favorite breakfast/snack/dessert was banana ice cream.  At this point, if you follow any vegan instagram accounts, I’m sure you’ve heard of banana ice cream (also called “nice cream”.)  This delicious frozen treat is made by freezing a few bananas and then blending the frozen ‘nanas with a little liquid (almond milk, coconut water, water, etc.) in a food processor.

I’m obsessed with eating banana ice cream for breakfast and trying different variations.  I love how simple it is to whip up a bowl of nice cream and I love how healthy and filling it is.  The trick is to only use a few bananas (you don’t need to eat 10 bananas at a time contrary to what fad diets might say) and and 3/4-1 cup. of another frozen fruit (if you want more flavor than just banana).  For toppings, I like using a sprinkle of oats or granola, cacao nibs, chocolate chips, or a table spoon of peanut or almond butter.  You can also add protein powder into the food processor if you’re looking for a post-workout meal or snack.

I’m sharing the nice cream creation I made this morning below.  What is your favorite way to eat nice cream?   If you’re looking for some ideas on how to make this deliciously healthy meal, be sure to follow me on instagram @vitaminvalentine for more nice cream recipes and daily food inspiration 🙂

Chocolate Peanut Butter Nice Cream

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Ingredients:

  • 2 frozen peeled bananas (I usually just break the bananas into 2-3 pieces each before freezing)
  • 1/4 cup coconut water
  • 1 tbsp. unsweetened cocoa powder (100% cocoa powder is usually vegan. I buy this at Trader Joe’s)
  • 1/4 cup whole-grain cereal
  • 1 tbsp. peanut butter
  • 1 tbsp. vegan chocolate chips (I buy these at Trader Joe’s)

Directions:

  • Blend frozen bananas, coconut water, and unsweetened cocoa powder together until creamy (about ~3 minutes).
  • Scoop out nice cream and transfer to a bowl.
  • Top with cereal, peanut butter, and chocolate chips
  • Enjoy and eat up, this can melt fast in warm weather!

-Jess

Peanut Butter and Jam Overnight Oats

If you’ve been reading my blog for a while, you know how much I love overnight oats (check out my other overnight oats recipes here and here). I love overnight oats because prepping them the night before saves time in the morning, which means more sleep and therefore, more happiness. I also love eating overnight oats during the summer because I eat mine cold and its makes for the perfect summer breakfast. I decided to add peanut butter and jam to my oats a few days ago and I think I’m officially in love with this combo. To add some extra nutrition (fiber, antioxidants, vitamins, and minerals), I also added blueberries, strawberries and a few cherries. Here’s the how-to on creating a delicious PB and J oat-filled breakfast.

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Ingredients (serves 1-2):

  • 3/4 cup rolled oats, use gluten free oats if you’re following a GF diet
  • 1 cup unsweetened vanilla almond milk, add a little more liquid for less thick oats
  • 1/2 tsp. vanilla extract
  • 1 tbsp. natural peanut butter
  • 4 cherries, pitted, and sliced
  • 1/4 cup blueberries
  • 5 strawberries
  • 1 tbsp. of your favorite jam or preserves

To Prep (do this the night before you plan on eating the oats)

  • Measure all ingredients
  • In a bowl or mason jar, mix together oats, vanilla extract, almond milk, and stir in peanut butter
  • Add the layer of fruit
  • Refrigerate for about 8 hours or longer
  • Top with your favorite jam or preserves and enjoy (no need to heat)

I hope you love these oats as much as I do. If you love this recipe, follow me on instagram @vitaminvalentine for more delicious food creations.

 

-Jess