Italian Seasoned Cannellini Bean Balls

I’m currently sitting at home because my internship program has declared today a snowday.  I’m trying to make today both relaxing and productive, so before I dive deep into my internship assignments, I thought I’d share the latest recipe I’ve been working on.  If you’ve been reading my blog for a while, you know that I sometimes struggle with cravings. Cravings (to me) may be a sign that something is lacking in my diet. I decided to make these protein and omega-3-rich bean balls to provide these nutrients for vegan readers who may have similar cravings. Not only are they packed with healthy fat and protein, they’re delicious! I hope you try them, and let me know what you think.

Italian Seasoned Cannellini Bean Balls

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Ingredients:

  • 1 can (~15 oz.) of cannellini beans (also called navy beans, white kidney beans)
  • 1/2 cup raw walnuts
  • 1/2-3/4 cup packed ground flax meal (I use Bob’s Red Mill brand). Adjust if the batter needs to be thicker (see below for desired thickness)
  • 2 cups raw baby spinach
  • several sprinkles of garlic powder- or use 1 small clove of garlic
  • 1/4 tsp. dried basil – or use 1/2 cup fresh basil leaves
  • 1/4 tsp. dried oregano

Directions:

Preheat the oven to 375ºF.  As the oven heats, drain the beans well, and measure the rest of the ingredients.  Combine all ingredients in a food processor until well blended.  The consistency should be slightly thick, so you can mold the mixture into balls.  Using non-stick spray or a brush with oil, coat a baking sheet with a thin layer of oil.  Using your hands or a spoon, scoop out some of the bean batter.  Mold the batter into balls using the palms of your hands, as if you were working with clay or playdough.  Place the balls on the baking sheet.  Bake for 20 minutes, flip each ball individually, and bake for another 15 minutes.  Remove from oven and allow to cool.

I enjoyed this delicious creation with spiralized zucchini, and sauteed spinach in a delicious (store-bought) pesto sauce.  Feel free to add these balls to your favorite pasta dish, as a topping in a salad, or whatever sounds good to you.

-Jess

Snowday Chickpea Blondies

This morning I woke up and saw that nature (and my car) was covered in a thick sheet of snow.  My email inbox was flooded with alerts from my internship program notifying us that we are not in session today due to the weather conditions (yay! Snowday!).  Snowdays are a perfect time to relax and in my case, get creative in the kitchen.  I decided to whip up these chickpea blondies after feeling inspired by my blackbean brownies that I made a few weeks ago.  If it’s snowing where you are and you’re feeling adventurous, feel free to try these delicious, fiber-packed blondies for a treat 🙂

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Ingredients:

  • 15 oz. canned chickpeas, rinsed
  • 1 cup whole wheat flour
  • 1 tsp. baking powder
  • 1/4 tsp. baking soda
  • 1/4 cup packed brown sugar
  • 1 cup unsweetened applesauce
  • 2 tbsp. unsweetened vanilla almond milk
  • 1 tbsp. vanilla extract
  • 1 cup mini vegan chocolate chips (I used Enjoy Life brand)

Directions:

Preheat the oven to 350°F.  Use non-stick spray to spray a 9×9″ baking pan.  Set aside the baking pan as the oven pre-heats.  In a food processor, add all ingredients except chocolate chips.  Using the food processor, mix all ingredients until everything is uniform.  Turn off the food processor, add chocolate chips and using a spoon mix the chocolate chips into the batter.  Using a spoon or spatula, scoop the batter into the pan and bake for 25-30 minutes.  Remove from oven, allow to cool, and enjoy!

Stay warm and safe

-Jess

 

Island Inspiration

A few weeks ago I was spending some time scrolling through Instagram and I stumbled upon a Caribbean chef’s delicious food creations.  The flavors seemed to permeate through my phone screen, as I could almost taste the delicious dishes pictured in his photos.  I was also reminded of my childhood trips to Jamaica and how much I loved trying new things and exploring with my tastebuds.  I felt inspired to recreate some plant-based versions of what I saw on my screen and remembered from my past travels.  I headed to the closest ethnic market and picked up a bunch of exotic fruit and vegetables.  It was time to get cooking!

At the ethnic market, I bought up some yuca (a starchy root vegetable), plantains (similar to bananas but higher in starch and not as sweet), some brown rice, pinto beans, canned peas, green tomatillos (similar to tomatoes), and pre-seasoned barbecued jackfruit (jackfruit is a delicious, bubblegum-tasting fruit).

To cook the yuca, I first peeled it, cut it in half, and then boiled it for about 15 minutes-20 minutes.  Then I let it sauté with some onions and tomatillos in a skillet.  In a separate skillet, I sautéed the plantain with a tiny bit of vegetable oil.  The rice and beans were super easy to make (I cooked the rice according to the package but used vegetable broth instead of water for extra flavor, and then added canned pinto beans and canned peas).  The jackfruit came already seasoned so I just heated it up for a minute or two.

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Although this meal is very high in carbohydrates, it’s also high in fiber.  This meal was so tasty and it was so fun to work with new flavors.  I’m looking forward to my next cooking inspiration, so if you have a delicious, unique meal or cuisine you’d like to share, leave a comment of connect with me via Facebook or Instagram @vitaminvalentine 🙂

-Jess

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

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

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.

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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 🙂

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  • 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 🙂

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  • 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