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

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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
  • 1/2 tsp. baking powder
  • 1/3 cup sugar
  • 1/8 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
  • 1/2 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 9×11 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!

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

Blueberry Bliss Muffins

Something about baking makes me quite introspective (see some earlier posts here, here, and here). As I was baking these muffins, I started to reflect on how food (and really anything that brings us pleasure) is a lot more enjoyable when you actually work for it. It’s easy to buy food that other people prepare, but when you actually prepare your own food and take time to learn about what appeals to you, the result is a lot sweeter (…or saltier depending on the recipe 😉 ). Obviously, as the writer of a food blog, I’ve realized this quite a long time ago, but sometimes you have to remind yourself to enjoy your own hard work and recognize that the best things are things that you can imagine, work for, and create (and that goes way beyond the topic of food!)

Back to the muffins, the following recipe is full of fiber and antioxidants from the wild blueberries. If you can’t find wild blueberries, regular blueberries (fresh or frozen) will work just fine.

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Ingredients

  • 2 cups whole grain flour (whole wheat, whole spelt, whole brown rice, etc. all work)
  • 2 tsp. baking powder
  • 1 tsp. baking soda
  • 1/3 cup granulated sugar
  • 1.5 cups unsweetened applesauce
  • 2 tbsp. safflower oil
  • 1 cup non-dairy milk (I used hemp milk for this recipe). Add more if needed.
  • 1.5 cups frozen wild blueberries
  • 1/2 cup oat bran

Directions

  • Preheat the oven to 350°F
  • Combine the flour, baking powder, baking soda, sugar, and oat bran together in a large bowl and mix well.
  • Add the oil, applesauce, non-dairy milk.
  • Add the wild blueberries (no need to defrost if you’re using frozen ones).
  • Grease a muffin tin or use muffin tin cups. Using a spoon, transfer the muffin batter into each cup evenly.
  • Bake for 25-30 minutes. The muffins will be ready when golden in color and if the “toothpick test” comes out clean (insert a toothpick into the center of a muffin. If done, none will remain on the toothpick after removing if from the center of the muffin).
  • Remove from the oven and allow to cool.
  • Enjoy!

-Jess

Sunrise Spelt Brownies

If you’re wondering about the title of this post, let me explain. I created this recipe while being awake at 6 AM which is just a few minutes past sunrise where I am, and thinking about how I really wanted a brownie. As a nutrition enthusiast, I realize brownies are not an ideal breakfast food, but a girl can dream and dreaming leads to creating. Make no mistake, these definitely aren’t a health food, but using whole grain spelt flour adds a bit of fiber. These brownies aren’t super chocolatey, so feel free to add chocolate chips or something else to add more flavor. FullSizeRender-9

Ingredients:

  • 1 and 3/4 cups of whole grain spelt flour or other whole grain flour of your choice (use brown rice flour to make this gluten free)
  • 1/4 tsp. salt
  • 1/2 tsp. baking soda
  • 7 tbsp. cocoa powder
  • 2/3 cup unsweetened apple sauce
  • 1/4 cup dark agave nectar
  • 1 cup unsweetened soymilk
  • 1/2 cup earth balance vegan spread
  • 1 tsp. vanilla extract

Directions

  • Preheat the oven to 350ºF.
  • Measure dry ingredients (flour, salt, baking soda, and cocoa powder) and mix together in a large bowl.
  • Melt the earth balance spread, measure apple sauce, agave nectar, vanilla extract, and unsweetened soy milk and combine in a bowl. Mix with a whisk or spoon.
  • Add the wet ingredients to the dry ingredients and mix well.
  • Grease a brownie pan and using a spoon, transfer the brownie mixture to the pan, spreading with the spoon if necessary.
  • Bake at 350ºF for about 27 minutes (figure 25-30 minutes is ideal, check with a toothpick for readiness).
  • After baking, allow to cool, cut the brownies, and enjoy (in moderation!)

 

-Jess

Maple-Nut Chocolate Chip Blondies

FullSizeRenderIf you haven’t noticed, I’ve been in a baking kick for the last few months. Something about the colder months makes a warm baked good even more tasty (and I don’t think anyone will ever complain about the scent of freshly baked cookies/muffins/bars etc. filling up the house). My latest recipe is a combination of a few of my favorite things: maple syrup, nuts, and chocolate chips! I made these in bar-form, but if you’d prefer a cookie, you can simply use a cookie sheet instead of an 8×8″ baking pan. You can also swap gluten-free flour for the wheat flour if you’re following a gluten-free diet.

Ingredients 

  • 1 cup whole wheat flour + 1 cup regular white baking flour (or, use 2 cups of brown rice flour or gluten-free baking flour if you’re on a gluten-free diet)
  • 1/2 cup brown sugar
  • 1/4 cup maple syrup
  • 1 tbsp. dark molasses
  • 1 tsp. baking soda
  • 1 tsp. baking powder
  • 1/2 tsp. salt
  • 1/2 cup earth balance vegan buttery spread (melt in the microwave)
  • 2/3 cup unsweetened apple sauce
  • 1/2 cup unsweetened almond milk
  • 1 + 1/2 tsp. vanilla extract
  • 1 cup vegan chocolate chips (I found them at trader joe’s)
  • 1/2 cup chopped pecans and/or walnuts
  • 1/4 cup gluten free or regular oats
  • cinnamon (to be sprinkled on top)

Directions:

  • Preheat the oven to 350ºF
  • In a large bowl, combine the flour, sugar, baking soda, baking powder, salt, and oats
  • In a smaller bowl, combine the maple syrup, molasses, earth balance spread, apple sauce, almond milk, and vanilla extract
  • Mix the contents of the smaller bowl into the larger bowl, mixing well until uniform in consistency
  • Add the chocolate chips and nuts into the mixture
  • Spray an 8×8″ baking tin or cookie sheet with nonstick spray, spoon the batter into the pan or scoop the batter to create cookie shapes if you’re making the cookie version
  • Top with sprinkled ground cinnamon and bake at 350°F for 30-35 minutes
  • Remove from oven, allow to cool, cut (if you’re making bars) and enjoy!

-Jess

 

Vegan Gingerbread Muffins

Just because the holidays are over, doesn’t mean you have to get out of the holiday spirit! If you went overboard on cookies and other sweet things for the past few weeks but can’t get rid of that gingerbread craving, don’t fret. The following recipe is sure to delight gingerbread fans year round and because it’s healthier than a cookie and relatively low in calories, you can have your cake and eat it too ;). It’s of course vegan, and can be made gluten-free by using brown rice flour instead of whole-wheat.

Vegan Gingerbread Muffinsphoto.PNG-14

Ingredients (makes 9-12 muffins):

  • 2 cups whole wheat, spelt, or brown rice flour
  • 2 tsp. baking powder
  • 1 tsp. baking soda
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1/2 tsp. cloves
  • 1 and 1/2 tsp. dried ground ginger
  • 1/4 cup sugar
  • 1/3 cup blackstrap molasses
  • 1 cup unsweetened applesauce
  • 3/4 cup unsweetened almond milk (add more if the consistency is too dry)

Directions:

  • Preheat the oven to 350°F and line a muffin tin with muffin paper or spray with nonstick spray
  • Measure dry ingredients and add together in a large mixing bowl. Mix well.
  • Measure wet ingredients (molasses, applesauce, almond milk) and add to the bowl of dry ingredients. Mix together well until the batter is uniform in consistency.
  • Using an ice cream scooper or large spoon, spoon the batter into muffin tins
  • Bake for 20-25 minutes. The muffins are ready when a toothpick or fork can be inserted into the center and comes out dry.
  • Remove from the oven, allow to cool, and enjoy!

-Jess

Banana Trail Mix Granola Bars

I love granola bars (and granola not in bar-form), but store-bought granola bars can be high in sugar and not at all healthy. One solution to avoiding the sugar high and subsequent crash is to avoid packaged snacks and instead make your own. Granola bars are surprisingly easy to make and because you’re in control, you can greatly reduce the amount of sugar and fat in the recipe. The following recipe is deliciously chewy, moist (when straight out of the oven) and guaranteed to be healthier than most granola bars. I can’t take full credit for the idea of this recipe, because it came from an assortment of pinterest re-pins and instagram likes (a nutrition student needs her distractions too!). photo 1-18

Ingredients (makes 12-16 bars/squares):

  • 3 and 1/2 cups old-fashioned oats
  • 1/4 cup maple syrup or thick liquid sweetener
  • 1/2 cup unsweetened apple sauce
  • 1 cup trail mix
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg
  • 2 mashed bananas
  • 1 tsp. vanilla extract

Directions:

  • Preheat the oven to 350 degrees Fahrenheit
  • In a large bowl, combine oats, trail mix, cinnamon,and nutmeg
  • In a separate bowl, mash bananas, and then add apple sauce, honey, and vanilla extract
  •  Mix wet ingredients into the oats, trail mix and spices until a thick mixture results
  • Grease a 9″x 9″ square pan or rectangular pan of your choice
  • Using a spoon, spread the mixture on the pan creating a 1-1.5″ thick layer of granola
  • Bake at 350 degrees Fahrenheit for 30-35 minutes
  • Remove from the oven and allow to cool
  • Cut into squares/bars and enjoy!

photo 2-17-Jess