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.

Peanut Butter and Jam Overnight OatsIMG_0156

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

Last Minute Banana Chocolate Chip Brownies

Happy 4th of July! I wasn’t planning on writing a blog post today but I whipped up these amazing brownies to bring to a barbecue and I had to share. If you’re looking for an easy, quick dessert to bring to a gathering, try these delectable bites of bliss. This recipe requires having a few very ripe bananas (like the stage before they turn brown) on hand. If you don’t have bananas, try an equal amount of apple sauce or dairy-free yogurt.

Last Minute Banana Chocolate Chip BrowniesFullSizeRender-19

Ingredients:

  • 2 cups whole wheat flour (I always use whole grain flour for extra fiber in my baked goods, but if you don’t have it, all-purpose flour will also work)
  • 1/2 cup granulated sugar
  • 1/2 cup maple syrup or agave nectar
  • 1 cup unsweetened cocoa powder (I use trader joe’s brand)
  • 1 tsp. baking powder
  • 3/4 tsp. salt
  • 3 very ripe bananas, mashed
  • 1/2 cup unsweetened vanilla almond milk or soy milk
  • 1/2 tsp. cinnamon
  • 1/3 cup sunflower oil or almond oil (or you can use vegetable or canola oil if you have those instead)
  • 1 tsp. vanilla extract
  • 1.5 cups vegan chocolate chips (I use trader joe’s dark chocolate chips which happen to be vegan)

Directions:

  • Preheat the oven to 350 degrees F
  • In a large bowl, measure and mix all dry ingredients (flour, sugar, cocoa powder, salt, baking powder)
  • In another bowl, measure and mix wet ingredients (maple syrup/agave, mashed bananas, almond/soy milk, vanilla extract, oil).
  • Mix the wet ingredients into bowl of dry ingredients. Add the chocolate chips and stir.
  • Spray a 9×12 baking pan with non-stick spray, pour batter into the pan, and bake for 30 minutes
  • Allow to cool and then cut and share with family and friends!

 

Enjoy these chocolatey treats and have a great 4th of July!

-Jess

Kidney Bean Tacos for a Cause

Can we just taco ’bout how good Mexican food is? I love using Mexican flavors in my cooking, especially when I want to make something healthy taste amazingly flavorful and spicy. I’ve been wanting to make vegan tacos for a while and I’ve also wanted to share a recipe using kidney beans because one of my friends is involved with raising funds for the National Kidney Foundation’s kidney walk on May 22nd on Long Island and what better way to show my support for raising awareness for kidney disease than with a little play on words (for the record, I’ll be at the kidney walk too and if you live on Long Island, come support by walking!). For more info on the kidney walk and kidney disease, please follow me on instagram @vitaminvalentine where I’ll have a link to register for the walk.

Although this recipe was specifically made using kidney beans, if you don’t have any, you can substitute black beans, pinto beans, or whatever you have in stock. If you’re not a fan of tofu, you can use seitan, tempeh, or whatever you’d like.

Kidney Bean Tacos (serves 2)FullSizeRender-16

Ingredients

  • 1/2 can kidney beans, or 3/4 cup dry kidney beans
  • 5 oz. extra firm tofu (or substitute with another protein)
  • 4 small soft-shell corn tortillas (I bought the ones I used at Trader Joe’s)
  • 1/2 tsp. chili powder (regular)
  • 1/4 tsp. chipotle chili powder
  • 1/2 tsp. garlic powder
  • 2 tsp. oil (for the pan)
  • 2 tsp. olive oil as dressing
  • salsa, pico de gallo (I bought two varieties at TJ’s, but if you have a salsa recipe you like, feel free to use that)
  • 1 tbsp. chopped fresh cilantro
  • 1 tbsp. lime juice
  • sprinkle of salt
  • 1 avocado
  • 2 cups chopped kale
  • 1/4 cup chopped tomatoes or sliced grape tomatoes
  • 2 tbsp. red onion, diced

Directions

  • Drain the beans and press the excess water out of the tofu. Slice tofu into smaller pieces
  • Dice red onions
  • In a saute pan, add 2 tsp. oil and add onions and tofu. Add in spices (chili powders, garlic powder) and lime juice as the tofu and onions simmer on low heat
  • Add beans as tofu starts to brown
  • As the tofu and beans cook, in a bowl, massage olive oil onto the kale
  • To the bowl of kale, add cilantro, tomatoes, and a sprinkle of salt
  • Slice the avocado
  • Microwave (or if you really want to be authentic, steam) the taco shells for ~30 seconds
  • Remove the bean and tofu mixture from the stove when all the lime juice is absorbed and beans and tofu are lightly coated with spices
  • Place the taco shells on plates
  • Add the beans and tofu, then add the kale salad mixture
  • Top with sliced avocado and salsas of your preference
  • Enjoy with some corn tortilla chips and salsa or guacamole 🙂

-Jess

Peachy Keen Protein Dream Smoothie

If you’ve been following my facebook or instagram pages, you are well aware of my love of smoothies. I love experimenting with flavors and combinations to create healthy and delicious smoothies. I’m a big fan of smoothies because they don’t weigh me down yet they can be very filling. I like eating oatmeal for breakfast, but lately I’ve been craving something a little lighter and a smoothie really does the trick. This smoothie recipe is packed with fiber, antioxidants, and protein. I hope you enjoy it as much as I do 🙂

Peachy Keen Protein Dream SmoothieIMG_8923

  • 1 frozen banana, in chunks
  • 1 cup frozen sliced peaches (or use fresh, just make sure they’re ripe)
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop Garden of Life Raw protein-vanilla (or use your favorite vegan {or not} protein powder)
  • a little water if necessary

Measure ingredients and add to a blender. Blend well until smooth. Enjoy for breakfast, lunch, snack, dessert, or anytime.

-Jess

Spring Super Smoothie

Today is the first day of spring and I’m excited! I love spring because it signifies new beginnings. As you go through your day today, try to meditate on what it is you’d like to start doing today, this week, this month, this season, or even this year. Now is a great time to dive into some exciting plans to improve your life.

For me personally, I’m going to try to eat more greens everyday. Even though I do eat vegetables every day, I’ve noticed that I could incorporate more nutrient-dense greens into my favorite meals. To get started on my new goal, I’ve created a deliciously healthy smoothie packed with nutrition. This is a green smoothie similar to what I’ve posted in much earlier blog posts but with a few twists. Feel free to try this smoothie and give me some feedback because I love hearing from my readers! You can email me, write a comment, or get in touch via facebook or instagram @vitaminvalentine 🙂

Spring Super SmoothieIMG_8842

  • 2 cups chopped kale
  • 1 banana, fresh or frozen, cut into chunks
  • 3/4 cup frozen or fresh mango
  • 6 oz. plain So Delicious Greek Coconut Yogurt (this is my favorite non-dairy yogurt because it has extra fiber and a unique texture that is great for smoothies, but if you prefer a different kind, use whatever you’d like)
  • 1 cup unsweetened plain or vanilla almondmilk
  • 1 tsp. spirulina powder (optional)

Cut and prepare fruits and kale. Measure almond milk and other ingredients. Add all to a blender and blend well until liquified. This smoothie is on the thick side, so if you want, you can add water or a little more almond milk. This can either serve one or two people depending on how hungry you are. Enjoy and keep in mind: what can you start doing today?

-Jess

Vegan Chocolate Chunk Cookies

Happy Friday! This work week ended with a generous helping of delicious vegan chocolate chunk cookies for me and my coworkers. When I’m not writing about food or managing Vitamin Valentine, I’m working a full-time job as a community nutritionist for a nonprofit organization. At our office this week we celebrated the month of march (which also happens to be national nutrition month) with healthy baked goods. Yes, there is such a thing as a healthy baked good. Although I wouldn’t advise anyone to go on a diet consisting of only muffins, cookies, or cupcakes, baked goods can be made a little healthier with a few simple substitutions. I try to use whole wheat or whole grain pastry flour in place of white flour, which adds a little more fiber and b-vitamins. Using applesauce and almond milk in place of large amounts of oil or butter also helps cut down on calories and fat. There are many other ways to make ordinary cookies a little healthier with some creativity. These vegan chocolate chunk cookies were a big hit and I hope you enjoy them too! Each cookie clocks in at just under 150 calories and makes around 14-16 large, fluffy cookies.

Vegan Chocolate Chunk Cookies

Processed with VSCOcam with c1 preset

 

Ingredients:

  • 2 cups whole wheat pastry flour
  • 1 cup brown sugar (unpacked)
  • 1/4 cup white granulated sugar
  • 1/4 tsp. salt
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 1 tbsp. vanilla extract
  • 1/4 cup almond milk
  • 1/2 cup apple sauce
  • 2/3 cup Earth Balance buttery spread (or, use 1/2 cup coconut oil)- softened
  • 1 cup Enjoy Life vegan semi-sweet chocolate mega chunks

Directions:

  • Preheat the oven to 350°F. Spray a cookie sheet with nonstick spray and then put a sheet of parchment paper on top
  • In a large bowl, mix softened earth balance or coconut oil with brown and white sugars, add vanilla extract. Mix with a spoon until uniform in consistency.
  • In a separate bowl, add flour, salt, baking powder, and baking soda together until mixed
  • Add the dry ingredients to the wet ingredients, then add the almond milk and apple sauce and mix
  • Add the chocolate chunks and mix well
  • Using your hands, mold the dough into balls and then flatten. This recipe will make about 14-16 medium-large cookies, or 20-24 smaller cookies
  • Bake for 10-12 minutes. For larger cookies, time may be longer.
  • Allow to cool, share with your friends, family, or coworkers, and enjoy 🙂

-Jess

Peanut Butter, Banana, and Chia Overnight Oats

Lately I’ve been obsessed with adding chia seeds to my food. Chia seeds are packed with nutrition. High in fiber, antioxidants, and omega 3 fatty acids and versatile in the way they can used, chia seeds are a great choice for anyone looking to add more nutrition to their meals. If you’ve never tried chia seeds or you’re confused about how to use them, have no fear. To make chia seeds edible, just soak in water or your favorite non-dairy milk, coconut water, or freshly made juice. For each tablespoon of chia seeds used, add two tablespoons of liquid. Let soak for several hours (overnight works best), and voila, your chia seeds are ready to be enjoyed. Chia seeds go great when added to smoothies, baked goods like muffins and granola bars, and my personal favorite, oatmeal. One of my favorite ways to make oatmeal and chia seeds together is in overnight oats. This involves soaking the oats and the chia seeds in liquid (along with other yummy additions) to make a tasty, easy meal that requires no microwaving or heating. Here’s the recipe for my favorite chia seed overnight oats. This recipe is so complete in nutrition and taste, I didn’t feel the need to add any additional sugars 🙂

Peanut Butter, Banana, and Chia Seed Overnight OatsIMG_8459

Ingredients:

  • 1/2 cup old-fashioned oats
  • 1/2 cup soymilk (or nondairy milk)
  • 3-4 tbsp. water
  • 1.5 tbsp. chia seeds
  • 1 ripe banana, sliced or blended/smushed
  • a drop or two of vanilla extract (optional)
  • a sprinkle of cinnamon
  • 1 tbsp. natural peanut butter (the less firm, the better, so if you refrigerate your natural PB, take it out of the fridge beforehand)
  • (optional) 2 tbsp. granola (for topping)

Directions:

  • In a large mason jar, or bowl, measure and combine oats, soymilk, water, and chia seeds. Mix so that all the oats and chia seeds are mixed together and can move around in the liquid
  • Slice or mash the banana, and add to the jar/bowl
  • Add cinnamon and vanilla extract, if desired (this adds some flavor)
  • Mix in 1 tbsp. of peanut butter.
  • Add a sprinkle of cinnamon
  • Make sure that everything is mixed well
  • Put a lid on the jar or top the bowl with a piece of saran wrap/cover and let sit overnight or for about 8-10 hours
  • Remove from the fridge, remove lid/cover, add 2 tbsp. of your favorite granola for a topping (optional)
  • Enjoy!

-Jess

Crunchy Kale and Nut Salad

If you live in New York, this past weekend you were most likely stuck indoors due to the snow. This past weekend during the blizzard, I was supposed to be teaching my first donation-based yoga class, but that just wasn’t going to happen due to the weather, so my yoga class has been rescheduled for next month. If you read my last post about yoga, you know how excited I am about teaching this class! Getting back to being stuck inside, one of my favorite ways to pass the time when stuck inside is to cook. Or in my case, un-cook. I love kale and I especially love kale salads. The following kale salad will satisfy a crunchy craving and supply a good dose of healthy fats and fiber. It’s vegan, and if you use gluten-free soy sauce (tamari or shoyu) it can also be gluten free.

Crunchy Kale and Nut Salad FullSizeRender-14

Ingredients (serves 4 as a side dish, 2 if served as a main dish)

Salad

  • 4-5 cups kale, cut into small pieces
  • 2 tbsp. extra virgin olive oil
  • 1 bell pepper, diced
  • 1/2 a cucumber, diced
  • 1 carrot, shaved into slices or diced
  • 1/2 cup slivered raw almonds

Dressing (makes several servings, refrigerate and save remaining dressing)

  • 1/4 cup tahini (hulled sesame paste, can be found at most health food stores)
  • 1 tbsp. lemon juice
  • 3 tbsp. olive oil
  • 2 tbsp. apple cider vinegar
  • 2-3 tbsp. water
  • 1/4 cup soy sauce

 

Directions

  • For the salad, cut veggies and set kale in a large bowl. Massage olive oil onto kale using your hands so that the kale becomes softened. Add veggies and slivered almonds.
  • For the dressing, measure and whisk together ingredients in a large bowl until uniform. Add 4 tablespoons of the dressing to the salad and mix with a large spoon. There will be a large amount of dressing leftover. Store the remaining dressing in a sealed cup or bowl and use within a few days.
  • Share with friends and enjoy!

 

-Jess

Healthy-ish Oat Pear Pie

Greetings! I haven’t written any recipes in over a month but if you’ve been reading my blog for a while, you may have noticed that I tend to write less when I’m busy with school. In addition to being a full-time grad student, I also started a new job in september as a nutritionist! All of my work seems to be paying off and it’s a great feeling. I’m a big believer in occasionally celebrating achievements with healthy baked goods. I’m also a big fan of local produce. Combine these two you get my latest recipe: Healthy-ish Oat Pear Pie. I’m calling this recipe “healthy-ish” because pie isn’t the healthiest food in general, but I did make a healthier version of pie by using whole wheat flour and less (vegan) butter than found in some recipes.

Healthy-ish Oat Pear PieIMG_7578

Ingredients

Pie shell:

  • 2.5 cups whole wheat pastry flour
  • 1/4 cup granulated sugar
  • 1/2 tsp. salt
  • 1.5 sticks of  3/4 cup Earth Balance spread (melted)
  • 1/4 cup cold water
  • 1 tbsp. nondairy milk

Filling:

  • 4-5 medium sized, locally grown (if available) bosc pears, peeled, cored, and sliced
  • 2 tbsp. maple syrup
  • 2 tbsp. brown sugar
  • 1 tbsp. agave
  • 1 tbsp. lemon
  • 2 tbsp. cornstarch
  • 1 tbsp. cinnamon

Topping:

  • 1/2 cup old fashioned rolled oats
  • 1/4 cup brown sugar

Directions

For the pie shell:

  • Measure and mix dry ingredients. Melt the butter and add into the dry ingredients, mix well. Add the nondairy or regular milk along with the cold water into the mixture, slowly. If the mixture becomes too moist, add a little more flour by the tablespoon. Set aside and refrigerate for 30 minutes to an hour. After time has elapsed, spray a round pie pan/tin with nonstick spray. You can either roll out the dough using a rolling pin coated in flour so that the dough can easily be placed and spread into the pie pan OR you can use your hands to transfer the dough to the pan and mush it into the pan so that it is completely covered on all sides (I used the second method). Add any extra dough to the upper sides of the pan to create a thicker crust.

For the filling:

  • Peel, core, and cut the pears. Pears should be cut into small pieces, but not diced. Place the pears in a large bowl, and add the maple syrup, honey, sugar, lemon juice, and stir in the cornstarch so that it dissolves into the liquid. Mix well. Add the cinnamon and mix. Transfer the filling into the pie crust that lines the pie pan.

For the topping:

  • Sprinkle oats and brown sugar on top of the filling.

Preheat the oven at 375°F. Bake for 40-50 minutes, until the edges of the crust are browned and a knife can be inserted cleanly into the center of the crust. Remove from the oven after baking and allow to cool before cutting. Serve with ice cream, soy ice cream, sorbet, or hot cider. As always, enjoy!

-Jess

Fall in Love with Pumpkin Bread

Fall is my favorite season, partly because I love crisp, cool weather, but partly because there is just so much pumpkin-flavored food to enjoy! Last fall I made pumpkin spice muffins, which were good, but I needed to tweak the ratio of spices. This time I think I’ve mastered it, however, I made a pumpkin bread instead of muffins because I wanted to change up the recipe a bit more.

Pumpkin Bread

IMG_7359

Ingredients:

  • 1 15.2 oz can of pumpkin puree (not pumpkin pie mix–the two can look similar)
  • 2/3 cup dark agave syrup
  • 1/3 cup dark maple syrup
  • 1 cup of unsweetened apple sauce
  • 3.5 cups whole wheat flour
  • 2 tsp. baking soda
  • 1 tsp. baking powder
  • 1.5 tbsp. cinnamon
  • 1 tsp. nutmeg
  • 1/2 tsp. ground cloves
  • 3/4 cup unsweetened, plain almond milk
  • 3/4 cup safflower oil
  • 1 tsp. vanilla extract

Optional Icing Ingredients:

  • 2-4 tbsp. almond milk, or any non-dairy milk of your choice
  • 2 cups powdered sugar
  • 2 tbsp. earth balance spread
  • 1 tsp. vanilla extract

Directions:

  • Preheat the oven to 350°F
  • In a large bowl, measure and mix together the pumpkin, oil, applesauce, and liquid sweeteners (agave & maple syrup)
  • Add vanilla extract
  • In a separate bowl, measure and mix the flour, baking soda, baking powder, and spices
  • Add the wet ingredients into the dry, and as you’re mixing, mix in the almond milk until the mixture is uniform
  • Grease a baking pan (I used a square pan, but you could use whatever shape you want)
  • Transfer the mixture to the pan and put in the oven
  • Allow to bake for 35-40 minutes
  • Cool sufficiently before icing
  • To make the icing: mix non-dairy milk, earthbalance , and vanilla on low heat, add powdered sugar and mix with a whisk. Remove from heat when uniform and allow to cool. Refrigerate if necessary.
  • Using a spoon, transfer a thin layer of icing to the pumpkin bread. You can either cut each piece individually and then put the icing on, or put it on the entire bread and then cut. It’s up to you.
  • Enjoy!

FullSizeRender-12

-Jess