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

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

Very Vegan Mac & Cheese

As I’ve mentioned in previous posts, in the past I’ve deviated from a vegan diet due to cravings for animal protein. The more I learn about nutrition, the more apparent it’s become to me that we are all unique and the most important thing is to listen to your own body while being mindful of nutrition. It’s also important to not judge yourself when it comes to what you eat and instead be an observer of how your food makes you feel! Maybe you’re a vegan for ethical purposes but find yourself having an occasional craving for animal products. Take a look at your diet and see if you’re missing out on an important nutrient, like iron, protein, calcium or omega 3’s and then see if eating more plant sources of those nutrients alleviates some of your cravings (in my experience, that piece of advice really helped!).  Above all, always try your best, but know that “diet perfection” doesn’t exist.

One thing that I’ve also realized is that sometimes eating the same things can get really repetitive and can also lead to cravings for things that you wouldn’t normally eat. With this in mind, I decided to try my hand at making vegan macaroni and cheese because who doesn’t love a serving of comfort food every now and then? This recipe is actually a combination of a few recipes gathered from Daiya brand’s website and from a dish that my favorite health food store makes as one of their “hot lunch specials”. I put my own spin on it by adding some vegan mock-meat sausage for added protein and a spicy taste, but feel free to omit that component if you’re looking for a more classic mac and cheese taste.

Very Vegan Mac & Cheese (serves about 6-8)FullSizeRender-10

Ingredients:

  • 16 oz. whole grain elbow macaroni (whole grains can be brown rice noodles or speciality gluten-free noodles if you’re following a gluten free diet)
  • One 16 oz. package of Daiya brand vegan cheddar style shreds
  • 3 tbsp nutritional yeast
  • 2.5 cups unsweetened, plain almond milk
  • 1/2 cup Earth Balance vegan buttery spread
  • black pepper (I didn’t measure, just sprinkle at your discretion)
  • garlic powder (about 1 tsp)
  • paprika (about 1/2 tsp)
  • 2 Field Roast Italian vegan sausages (omit if you’re following a GF diet)
  • Breadcrumbs or oat bran (to use as a topping. Omit if you’re following a GF diet)

Directions:

  • Boil water in a large pot (big enough to fit an entire 16 oz. package of macaroni)
  • Once the water has come to a rolling boil, allow macaroni to cook until tender
  • Remove the pot from the stove and drain the macaroni, set aside.
  • In a medium saucepan, melt the vegan buttery spread on low heat.
  • While the buttery spread melts, cut up the Field Roast vegan sausage into small pieces and cook in a separate saucepan on low heat until brown (about 5 minutes). Remove from heat and set aside.
  • Add the nutritional yeast and pepper to the vegan buttery spread saucepan.
  • Add the almond milk to the above saucepan.
  • Add the Daiya cheddar shreds to the above saucepan. Use a spoon to mix on low-medium heat.
  • Preheat the oven to 350°F
  • Once the Daiya cheddar shreds have melted, turn off the heat.
  • In a large oven-safe casserole dish, mix the drained macaroni and Field Roast vegan sausage. Add the vegan cheese mixture and use a spoon to make sure that the macaroni is evenly topped with vegan cheese.
  • Top the mixture with breadcrumbs or oat bran.
  • Bake for 15-20 minutes or until the top is golden.
  • Remove from the oven, allow to cool, and enjoy!
The most beautiful melty, "cheesy", non-dairy meal I've ever had!

The most beautiful melty, “cheesy”, non-dairy meal I’ve ever had!

-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.

IMG_6992

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

A Berry Good Smoothie

The spring semester has come to a close! (yay). I’ve completed another year as a nutrition student, and now I have just another year until I’m done with my master’s. One thing that got me through finals was having quick meals packed with nutrition. A favorite meal during finals (and whenever, really) is the following smoothie recipe. It’s packed with protein, fiber, antioxidants, vitamins, minerals, and it’s delicious!

A Berry Good Smoothie

IMG_5734

  • 6 oz. blueberry or vanilla coconut milk yogurt (I use so delicious brand). You can also use almond milk yogurt or any other kind of dairy-free yogurt that pleases your tastebuds
  • 1 frozen banana, cut into chunks
  • 1/2 cup frozen mixed berries
  • 1 scoop vegan (or not) protein. (I use Garden of Life Plant Protein in smooth vanilla flavor)
  • 1/2 cup soymilk (or nondairy milk) + 1/2 cup water

Combine all ingredients in a blender, and blend on high until uniform in texture and appearance. Pour into a large cup and enjoy! This makes a large portion, so feel free to share with a friend or divide into two and enjoy half of it for a snack later.

-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

Mad About Muffins

Greetings readers! I’ve been busy with school, yoga teacher training, and a bunch of other stuff (like jewelry making…but I’ll discuss that a little later) hence why I haven’t posted much lately. One might think that being busy means that there’s no time to create healthy, delicious recipes, but cooking and baking is a priority for me. Not only because making healthy food is a necessity, but also because I’m a firm believer in doing activities that bring me joy, so even when I’m busy I try to make some time to play around in the kitchen. Tonight I made two really healthy muffin recipes that I’m sharing here. Both recipes are vegan, oil-free, and can be made gluten-free.

Blueberry Oat Muffinsphoto 1.PNG-2

Ingredients:

  • 2 cups whole wheat, spelt, or brown rice flour
  • 2 tsp. baking powder
  • 1 tsp. baking soda
  • 1/3 c. sugar
  • 1 cup apple sauce
  • 1/2 cup unsweetened almond milk (or more. Aim for thinner than cookie batter but thicker than pancake batter)
  • 1 tsp. vanilla extract
  • 3/4 cup oats
  • 1 cup blueberries

Directions:

  • Preheat the oven to 350 degrees Fahrenheit
  • Measure dry ingredients and add together in a large bowl
  • Measure and mix in wet ingredients
  • Line a muffin tin with paper muffin cups, or use spray oil to prevent sticking of batter
  • Using a spoon, scoop batter into each cup and bake for 20-25 minutes
  • Remove from oven, let cool, and enjoy!

Banana Walnut Muffins

Indulging in a banana walnut muffin as I type this post!

Indulging in a banana walnut muffin as I type this post!

Ingredients:

  • 2 cups whole wheat, spelt, or gluten-free flour
  • 2 tsp. baking powder
  • 1 tsp. baking soda
  • 1/3 c. sugar
  • 1 cup apple sauce
  • 1/2 cup unsweetened almond milk (or more, depending on the consistency. Aim for thinner than cookie batter but thicker than pancake batter)
  • 1 tsp. vanilla extract
  • 2 bananas, chopped up or pureed
  • 1/2 cup chopped walnuts
  • 1 tsp. ground cinnamon

Directions:

  • Preheat the oven to 350 degrees Fahrenheit
  • Measure dry ingredients and add to a large bowl
  • Measure wet ingredients (I included bananas and walnuts in here, even though technically they’re “dry”. What can I say, I live my life by my own rules 😉 )
  • Add wet ingredients to dry ingredients in a bowl
  • Line a muffin tin or use muffin cups and transfer muffin batter to the tin/cups using a spoon
  • Bake for 20-25 minutes
  • Remove from oven, allow to cool, and enjoy!

As I mentioned above, I’ve been making a lot of beaded jewelry as of late (I find doing crafts to be a great way to procrastinate and a pretty decent stress-reliever!), so if you love both delicious food pictures and are interested in buying some of my crafty creations, follow me on instagram @vitaminvalentine

An Ode to Oats

A while ago, I wrote a post about several different ways to prepare oats. Tonight, I was hungry, but didn’t really feel like cooking an elaborate meal. I also had a bunch of veggies that I wanted to use, so I decided to make a savory oat recipe that combines veggies, whole grains, and a good helping of plant-based protein and healthy fats. Next time you’re craving something filling yet quick, try this recipe. Oats are a great grain to use because they’re rich in fiber and leave you feeling full for quite a while. They’re also so easy to make and mild in flavor on their own, so think beyond breakfast when it comes to oats.

This dish might not win any awards for being visually pleasing, but it is sure to leave your belly satisfied!

This dish might not win any awards for being visually pleasing, but it is sure to leave your belly satisfied!

Ingredients (serves 1 hungry person, or 2 people):

  • 1/2 cup old-fashioned oats (gluten-free oats are also an option, if you’re following a gluten-free diet)
  • 1/2 cup black beans (drained of excess water and salt)
  • 1/4 c. chopped onion
  • 1 cup diced mushrooms, bell peppers, or whatever veggies you have available
  • 1 cup spinach, or other leafy green
  • guacamole (or avocado slices)
  • red pepper hummus (optional), you can also use salsa if available
  • non-stick spray or 1-2 tsp. olive oil

Directions:

  • Spray a pan with nonstick spray oil (or pour some olive oil on a pan), chop up veggies, and allow to cook on medium heat
  • Measure oats and place in a microwave-safe bowl. Add the suggested amount of water listed on the box. Heat for about 3 minutes in the microwave (but watch the bowl, because sometimes oats like to overflow and then you’ll be spending some time cleaning your microwave. Not fun!)
  • When the veggies have lightly browned, add 1/2 cup black beans to heat them up (canned beans don’t really need to be cooked) for a few minutes
  • Remove the pan of veggies and beans from the stove
  • Remove the oats from the microwave and combine the two
  • Add hummus, guacamole, salsa, or whatever you think would complement this dish well. Get creative and enjoy!

-Jess

How To Get Your Fruit Fix On

Summer is almost here (well, it’s almost a month away so that counts, right?) and summer is peak fruit season. Consuming at least two or more servings of fruit a day provides you with fiber, vitamins, minerals, and a healthy source of carbohydrates, but many people are so used to eating cereal or eggs for breakfast, and having cake or cookies for dessert, when fruit would be a healthier option.

Depending on where you live, different types and varieties of fruit may be in season during the summer, however, in most supermarkets and health food stores you can find fruit staples like oranges, bananas, apples, pears, and typically berries like strawberries and blueberries. If you’re lucky, you might also find mangos, papayas, and kiwis. During the summer months in the northeast, plums, peaches, and nectarines are all in season along with several different varieties of melons.

When thinking about ways to eat fruit, think out of the box! Fruit can be puréed and used in place of oil or eggs in muffin batter, juiced or blended into a smoothie, or added to accent a savory dish! Here are some other ways to enjoy fruit while getting a variety of vitamins and other nutrients.

 

Deconstructed Fruit Salads

Arrange fruit (and nuts, for a source of protein and healthy fats) on a plate and have a feast for your mouth and eyes. Children may especially be fond of these dishes due to the shapes and colors. For a fun activity, ask kids to describe the flavor and texture of each different type of fruit.

photo-24

Nutella-like spread, or similar nut butter pairs well with apples and bananas!

Nutella-like spread, or similar nut butter pairs well with apples and bananas!

Citrus fruit salad is not only fun to eat but visually appealing as well!

Citrus fruit salad is not only fun to eat but visually appealing as well!

 

Pair sliced fruit along with a whole grain product, like a berry-oat muffin, oatmeal, or whole-grain cereal.

Pair sliced fruit along with a whole grain product, like a berry-oat muffin, oatmeal, or whole-grain cereal.

 

Smoothies & Juices

For smoothies, use a banana, soy yogurt, or low-fat yogurt, along with any other fruit you enjoy to create a quick yet filling breakfast or snack!

For juices, sneak in some veggies, like carrots or beets, in with your fruit for an extra-nutritious beverage!


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Add to Savory Dishes

Try adding apples, citrus fruits, or mangoes to rice dishes, salads, or meals involving beans. I’ve found that fruit goes well with asian-inspired meals, especially with teriyaki sauce.

Kale salad with oranges, topped with pear dressing makes a vitamin A and vitamin C-rich meal.

Kale salad with oranges, topped with pear dressing makes a vitamin A and vitamin C-rich meal.

Sliced mango added to a bean salad topped with various veggies and teriyaki sauce is one idea for a fruit-infused main course

Sliced mango added to a bean salad topped with various veggies and teriyaki sauce is one idea for a fruit-infused main course

For a crunchy meal, shred jicama (a root vegetable) or prepare brown rice, and add oranges, kale, bell pepper, and top with hot sauce for a variety of flavors and textures!

For a crunchy meal, shred jicama (a root vegetable) or prepare brown rice, and add oranges, kale, bell pepper, and top with hot sauce for a variety of flavors and textures!

 

Get creative with fruit and always try new foods, new dishes, and experiment in the kitchen! If you enjoyed the pictures in this post, feel free to follow me on instagram @vitaminvalentine for even more creative visuals of healthy food and recipes!

-Jess