What I’ve BEAN up to

Greetings readers!  I hope everyone enjoyed their Thanksgiving and got to spend some quality time relaxing.  I was lucky to have Thanksgiving off from my rotations and spent time with my family and friends.  Having a few days off from the dietetic internship allowed me to relax and reflect on the completion of my long term care rotation.  In my last blog post, I wrote about how the LTC rotation was a little challenging.  I found that particular rotation to be challenging because I didn’t have much clinical experience prior to starting, and I really didn’t know what to expect.  Although the rotation wasn’t the easiest for me, I learned so much about the needs of the geriatric population and how a medical team (involving registered dietitians, doctors, nurses/nursing staff, physical/occupational therapists, psychologists, social workers, and speech-language pathologists) must work together to assess the health of each resident at the long term care facility.  Malnutrition is a major health/nutrition-related concern for aged individuals and the most important component of geriatric nutrition is preventing weight loss.  Making sure that elderly individuals eat enough calories and protein was a huge part of what I learned as an intern during my last rotation.

In my current rotation, which is community-based, I’m working with the same population (seniors), but this rotation is less clinically-focused.  I’ve been learning about and getting involved in programs that prepare and deliver meals to homebound senior citizens.  I’ve also been learning more about geriatric nutrition and food quality of meals that are served at community senior centers.  I’ve really been enjoying this experience so far and I love that I can apply knowledge I gained from interning at the long term care facility in this rotation.  I also love cooking and preparing food, and part of this rotation involves observing food prep and being in the kitchens where the food is prepared.

Next week, I’m going to be doing a presentation at a few senior centers on the topic of beans and how to incorporate more beans into ones’ diet.  I’m particularly excited about this topic because if you’ve been reading my blog for a while, you know I love beans and I love coming up with creative ways to eat them.  For this presentation, I’m going to make some delicious black bean brownies to show the seniors that beans can be prepared and added to foods in an unexpected way.   While I can’t take credit for the idea of this recipe, I tried to add my own personal touch from this black bean brownie recipe that I adapted from chocolate covered katie.  I plan on sharing these delectable chocolate treats at the presentation.  Hopefully the seniors get excited about eating beans in the form of a dessert!

If you’re not a fan of dark chocolate, feel free to use a sweeter, lighter chocolate.

Black Bean Brownies

IMG_4409

Ingredients

  • 1 (15.5 oz) can of black beans. (I used the low-sodium version and rinsed 2x to get rid of extra salt)
  • 1/2 cup whole wheat flour
  • 2/3 cup maple syrup
  • 1 tsp. baking powder
  • 2 tsp. vanilla extract
  • 2 tbsp. melted coconut oil
  • 1/4 cup unsweetened apple sauce
  • 1 tsp. cinnamon
  • 2.5 tbsp. unsweetened cocoa powder
  • 1 cup chocolate chips (I used the vegan, semi-sweet variety)
  • (optional- add peanut butter or your favorite nut butter)

Directions

Preheat the oven to 350ºF.  In a food processor, mix all of the ingredients except the chocolate chips.  After everything is well mixed, add 3/4 of the chocolate chips, scoop out the mixture and place on a lightly greased 9×9 baking pan.  Top the brownies with the remaining chocolate chips and bake for 18-20 minutes.  Allow to cool before cutting.  Enjoy with a cold glass of almond milk (or your favorite cold bevy!) and share with friends, or a senior citizen who needs some company 🙂

-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

Double-Chocolate Brownies Fit For A Dad

Happy Father’s Day to all the dads out there! I’ve decided to make this post short and sweet because it’s beautiful outside and I want to spend as much time with my family as possible today. If you haven’t noticed, my go-to gift strategy for loved ones is baking something delicious, so this morning I woke up early and made a new brownie recipe. If you haven’t yet gotten your dad a gift, consider whipping something up in the kitchen. Baked goods from the heart are always sure to please!

Father’s Day Double-Chocolate Browniesphoto 1-10

Ingredients:

  • 1 cup whole wheat flour
  • 1/2 cup brown sugar
  • 2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/4 tsp. kosher salt
  • 1/2 cup unsweetened cocoa powder
  • 1/2 cup unsweetened apple sauce
  • 1/2 cup soy milk
  • 2 tbsp. melted coconut oil
  • 1/4 cup. soy milk + 1/2 cup raisins (mix together in a food processor to make a thick liquid)
  • 1 cup chocolate chips

Directions:

  • Preheat the oven to 350 degrees F.
  • In a large mixing bowl, combine the dry ingredients (flour, sugar, baking powder, baking soda, salt, cocoa powder).
  • Combine 1/4 cup soy milk and 1/2 cup raisins in a food processor to make a thick liquid
  • Make a well in the dry ingredients and add apple sauce, soy milk, melted coconut oil, and soy milk-raisin mixture
  • Stir, and then add in chocolate chips
  • Grease a brownie pan/tin and heat at 350 degrees F for 25 minutes.
  • Allow to cool, then cut and serve

 

Have a great, chocolate-filled Father’s Day, and Happy Father’s Day to my Dad, who always encourages me to work hard and follow my dreams!

-Jess

Healthy Gluten-Free, Vegan Microwave Brownies

photo-5

Microwave brownies are an easy way to treat yourself and a great way to exercise portion control. I know when I make brownies in the oven, I’m tempted to eat more than I even want just because I have a surplus of freshly baked goods. If you’re like me, having a single-serving of dessert is an easy remedy for this problem. Not only will the following recipe satisfy your chocolate craving, it also provides some healthy nutrition. Using almond meal is a great alternative to wheat flour or rice flour, the latter tends to be low in fiber and high in carbohydrates. Almond meal is a great source of vitamin E and contains fiber and healthy fats. Using 100% cocoa powder along with dark chocolate chips is a delicious way get some flavonoids that may help you decrease cholesterol and blood pressure over time. Instead of using sugar or honey, using whole dates (just remember to remove the pit before grinding) provides a little fiber (which will slow down digestion and won’t lead to high and then low blood sugar). I chose not to use eggs in this recipe because it tasted fine without them, but if you’re not a vegan and you want a thicker, more solid/cake-like brownie, feel free to add an egg white and microwave as described below.

Here’s my latest healthy, gluten-free, vegan microwave brownie recipe!

Ingredients:

  • 1/2 cup almond meal
  • 1/4-1/3 cup unsweetened applesauce (you want enough apple sauce to allow the almond meal to not be in flour-y chunks)
  • 1 tbsp. 100% cocoa powder, unsweetened
  • 1 tsp. vanilla extract
  • 2 medjool dates, remove pit (use a food processor + 2 tbsp. of water to turn this into a very thick liquid, or grind with a hand tool– you just want a paste-like consistency)
  • 1/4 tsp. cinnamon
  • 1 tbsp. chocolate chips
  • 1 tbsp. almond butter

Directions:

  • Mix almond meal, cocoa powder, applesauce, vanilla extract, and ground dates together in a microwave safe bowl
  • Microwave for 2 minutes and check to see if the mixture has thickened or stiffened. This recipe won’t get too stiff, but it’s more of a soft-fudgy consistency.
  • If not yet thick and if the mixture is still liquid-y, microwave for 45 second increments until it has thickened
  • Wait for the mixture to cool for a few minutes (2-5 minutes)
  • Top with chocolate chips, almond butter and sprinkle with cinnamon

photo-6

Enjoy!

-Jess