Planning Delicious Vegan Meals (that you’ll actually want to eat)

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3 days of plant-based goodness: overnight oats + fruit for breakfast, cauliflower “fried” rice with tofu for lunch,  homemade protein bars (I’ll be sharing the recipe for this on Instagram in a future post), and Banza pasta salad for dinner.

In my previous post, I shared some helpful tips to get you started with food budgeting. Having a plan of what you want to cook (and buy for the week) can be helpful, because no one wants their hard-earned money to go to waste. It also doesn’t feel great when you buy a bunch of produce only to let it go bad in the fridge because you didn’t know what to do with it (I’ve been there!).

Luckily, I’ve learned from my mistakes and I’m sharing some additional tips that have helped me feel inspired and motivated to create delicious, healthy vegan dishes that are easy to prepare and affordable.

  1. I meant to share this in my last post, but before you go food shopping, check what you already have in your pantry and freezer. A lot of times I THINK I’m out of food because my fridge is empty, but I still have stuff to work with using canned foods, grains, and frozen veggies. For example, if you have rice and canned beans in your pantry, and some frozen veggies, you can create chipotle-inspired burrito bowls. You might just have to pick up additional spices and toppings which shouldn’t cost too much (aim for fresh, local tomatoes, or canned tomatoes to save on cost).
  2. Get inspired by your takeout choices. If you love getting Chinese food for lunch and always crave a slice of pizza for dinner– you can totally use this as inspiration for your vegan meal prep. For lunch, try recreating your favorite Chinese food at home. It’s easier than it sounds, and if you’re looking for inspiration, use Instagram or Pinterest. I love searching “healthy asian vegan recipes” on Pinterest. A lot of asian-inspired food tends to keep well so that’s another bonus when it comes to meal prep. Lately I’ve been making cauliflower “fried” rice using 1/2 cauliflower rice and 1/2 brown rice. I add a some colorful frozen veggies, tofu, and soy sauce and I feel so much better fueling my body with this food than any kind of takeout. For dinner, I often crave something carb-heavy and delicious like pasta or pizza, but I don’t want to feel like I’m in a food-hangover the next day. Instead of making regular pizza or a heavy pasta dish, I use cauliflower crust (found at Trader Joe’s) to make my own pizza and save the leftovers for the rest of the week. For pasta, I really like using chickpea pasta (like Banza) or other bean-pastas because they’re higher in protein and fiber.
  3. Don’t forget about sandwiches. Call me traditional, but I love a good sandwich for lunch. But, actually, don’t call me traditional, because my sandwiches are anything but boring! I love getting creative when it comes to sandwiches. Some of my favorite flavorful sandwich combos are:
    • almond butter, banana, and a few chocolate chips on sprouted grain bread or in a tortilla
    • hummus, avocado, tomato, sprouts and shredded carrot on sprouted grain bread
    • a veggie burger with hummus (tastes just as good when it’t not hot)
    • chickpea salad (kind of tastes like tuna)- mash chickpeas, add onion, celery, chives, and vegan mayo, and place between two slices of your favorite bread
    • avocado chickpea salad- do the same as above, but replace vegan mayo with mashed avo (SO GOOD!)
    • upgraded PB & J: natural peanut butter with fresh berries on sprouted grain bread

Do you have any helpful tips when it comes to getting inspired to create delicious meals? Feel free to share them in the comments or let me know on Instagram @vitaminvalentine

-Jess

Jessie, the RDN!

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Greetings! It’s been a little while since I last posted, and for good reason–I’ve spent the past two months studying for the RD exam and now I can happily say I’M OFFICIALLY A REGISTERED DIETITIAN NUTRITIONIST! When I saw the words “Congratulations! You’ve passed the credentialing exam” I was in disbelief. Despite feeling prepared prior to the test, I just couldn’t believe that all my hard work over the past several years had finally paid off. It was such an amazing feeling and I don’t even think it’s fully hit me yet that I’m actually an RDN!

Studying for these past few months was probably one of the most stressful times of my life, because the exam covers EVERYTHING in dietetics that a DPD program and internship encompass but the exam itself is only 125-145 questions. So, there’s a whole bunch of material that candidates need to review, conceptualize, and memorize, but you never know which topic(s) will actually show up on your exam.

Studying was also stressful for me because I have a tendency to overdo things and I studied anywhere from 5-10 hours/day, 6 days a week, for 2 months. My actual studying strategy was first attending the Jean Inman review seminar (a 2-day review course) and then studying the Inman guide like it was the bible (I’m pretty sure I have the entire guide memorized at this point). In order to retain things, I need to write them down (more than once), so I would copy down any important points from the guide and write them in a notebook, and then make flashcards. When I was finished studying a topic/domain, I would complete 10-25 questions, and then focus on the things I got wrong. I tried to understand the WHY behind each topic and really focused on learning the concepts of the material in the study guide. One thing that I noticed while studying is that some of the questions are purely common sense, and others want you to really think and use critical thinking skills. Of course, there are those topics that you just have to memorize (like temperatures, drug-nutrient interactions, BMI categories, etc.). There were some topics that I felt I needed more background info on so I used several of my nutrition textbooks from over the years and also used an app called Pocketprep ($20–so worth it!) which really helped with providing additional practice questions and explanations. Three days before the test, I also found additional study materials online and focused on test-taking strategies because I could already feel my nerves taking over.

There’s no definitive “right” way to study for the RD exam, but I don’t think one needs to study as much as I did–especially because most of the material I studied wasn’t on the test, and stressing myself out by spending all of my free time studying made me anxious. I didn’t realize this fully until the night before the exam when I decided to take a relaxing bath set to spa music and thought to myself ‘hmm I should have really been doing this all along’.  My advice to anyone who has yet to take their RD exam or is making another attempt is to RELAX, especially by making the time to put your books away and do something that feels good to you.

Now that I’m officially an RD (RDN, the two terms are interchangeable), I’m so excited for the future! I’ll be posting more updates later in the week, so check back soon and if you have questions about how to study for the RD exam, or want to share your experience, feel free to leave a comment below 🙂

-Jessie Valentine, M.S., RDN!!!!

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