Tag: vegan

Plant Based Cinco de Mayo

Plant Based Cinco de Mayo

It is cool to hear more of my clients trying to eat a bit more plant based. I am happy that they want to incorporate more plants. My concern are the plant based eaters that are filling up on the processed items, more than whole 

Whipped Matcha

Whipped Matcha

Dalgona whipped coffee is all the craz right now. I love coffee but don’t have instant coffee and not going to the store for one item. What I also love is matcha and have it in the house. So whipped matcha it was! When I 

Vegan and GF Carrot Cake

Vegan and GF Carrot Cake

 

Happy Easter weekend! Whatever your plans may be, I hope that we can remember the meaning behind Good Friday and Easter. What Jesus has done for us, carrying our sins on that cross and being crucified. He then had victory over death with his resurrection. Who all believe have eternal life with him. No matter how tough this current life may get, we have to remember it will be worth it when our forever is with him!

The bunny sometimes takes more of the show, rather than the Lord. I always wondered…”where did the bunny come from with Easter?” According to the History channel, the Easter bunny came over to Pennsylvania by the German immigrants. The immigrants came with stories of an egg-laying hare (a bunny). The rabbit’s ancient symbol represents fertility and new life. The egg represents new life.

I do love eggs, but I also enjoy being challenged with baking vegan (no eggs) and gluten free. I like to try different flours and substitutions. Carrot cake is a fav in the Bittner family plus is popular for Easter. So, I decided to create a healthier version. To like this cake, you must have a taste for vegan foods. Most of my family doesn’t…which saved more cake for me. You can always add your own additions and switches to your liking. I ate a nice solid piece every day of this week and loved it!



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Carrot Cake

(vegan and gluten free)

Makes: 8 inch double layer

Directions:

  1. Mix flax meal with 6 tbsp of water. Let sit for 5 minutes or more.

  2. Preheat oven to 350 °F. Grease and flour the pans.

  3. In a mixer, add flax eggs, coconut oil, maple syrup to blend. Add brown sugar, applesauce, baking soda, baking powder, cinnamon, nutmeg, vanilla, and salt. Mix until combined.

  4. Add milk and carrots to mix in.

  5. Slowly add in the flour into mix until blended in, but don’t over mix. Fold raisins in.

  6. Divide batter between both pans.

  7. Bake for 40-45 minutes, until toothpick comes out clean and golden brown.

  8. Remove and let cake cool in pans until pans are cool and transfer to cooling rack.

  9. If top is uneven, gently even out the cake with running a knife over the top.

  10. Ice with frosting. (Vegan recipe below) and top with crushed walnuts.

  11. Enjoy and happy Easter!

Ingredients:

  • 2 cups GF flour **

  • 1 cup almond flour

  • 2 tsp baking soda

  • 2 tsp baking powder

  • 1 tbsp cinnamon

  • pinch salt

  • 1/8 tsp nutmeg

  • 1/2 cup brown sugar

  • 2 cups grated carrots

  • 3 flax “eggs” **

  • 6 tbsp water

  • 3/4 cup almond milk

  • 1 cup applesauce, unsweetened

  • 1 tsp vanilla

  • 2 tbsp coconut oil

  • 2 tbsp maple syrup

  • 1/2 cup raisins

  • toppings: walnuts or coconut

**For my gluten free flour I used garbanzo flour, but a GF all purpose flour would provide a better consistency

** 1 flax egg= 1 tbsp flaxmeal+ 2 tbsp water

Cashew Frosting

(Vegan)

Directions:

  1. Drain water from cashews.

  2. Add all ingredients together into a food processor.

  3. Blend until smooth, scraping the sides. The process will take some time, so be patient!

  4. Chill in the fridge or smooth onto the cool cake.

Ingredients:

  • 2 cups cashews, soaked overnight

  • 1/4 cup + 2 tbsp powdered sugar

  • 4 tbsp almond milk

  • 2 tsp lemon juice

  • pinch of salt

  • 1 tsp vanilla


 

Vegan Falafel & tzatziki bowl

Vegan Falafel & tzatziki bowl

  Being a dietitian, most of my discussions are around food— all day!! Which always makes me remember flavors that I may have been missing out on. Today, my client brought up Zoe’s kitchen and automatically I thought of falafels and their salmon kabobs. Proud 

Thai Curry Soup

Thai Curry Soup

  Soup swap?! Ok count me in! Have you ever heard of a cookie swap? Well a soup swap is similar minus the 100g of sugar. It is actually hard to taste all the soups when there are 10 different types! Everyone else was just 

Lentil Veggie Soup

Lentil Veggie Soup

 

Brrrr… if you see me outside, I will be on a mission to get to the warmest destination—my pre-heated car (best invention) or a warm building. I do not handle cold well at all! I usually have a hot drink in my hand (decaf coffee, hot water with lemon, or matcha latte) and sipping on some soup, like this lentil soup.

My husband is the total opposite, he hates soup and will only eat chili (more soup for me!). He waits to drink his coffee when it is room temp and doesn’t usually use a jacket. While I am over here living in my sweaters 8/12 months of the year!

I do have to say, this cold hasn’t stopped me from achieving my goal of working out before work. Winter is usually a hard time to start that goal with the cold weather and being dark. I mean it is hard, I hit my snooze button like 5 times, lay in bed for another 5-10 min, and finally get up after my husband nudges me to get up. The nights that he works, I am learning to get up on my own.

Back in high school and college at Towson, I was pretty good at getting up. Once I changed schools and came back home, it has never been the same! My dad used to open my door, put the light on, and tell me to wake up at the age of 22! Some mornings my mom would then come in to wake me, too! How embarrassing! I am not sure the meaning behind it—probably the cycle of going to bed late to only get up 6 hours after, which is not healthy (you need 7-8 hours for healthy sleep).

I now can say I have done more 5:30 am workouts this year then any other year! I know it is only January 15, but it takes 21 days to create a habit, right? So you may be wondering…what are you doing?

  • Going to bed earlier (huge so I can get a healthy amount of sleep)

  • My phone is on the other side of the room, making me get up to turn off the alarm.

  • Thinking about all the time I will have after work to get things done. (I am so sad I didn’t start this earlier!)

  • Working out without make up…so I have been struggling with acne for my whole life my the past year has been beyond AWFUL! Working out with makeup on doesn’t help, so in the morning I don’t have make up on and I feel much better wiping my sweat on my shirt.

  • I have been signing up for 5:30 am classes so I have to get there on time.

    • My go-to 5:30 am classes: Les Mills Body Pump and Spin

  • Sleeping with workout clothes on, so all I have to do is put my shoes on, contacts in, brush my teeth, drink water, and get going.

  • I make healthier choices.

  • My anxiety about missing the gym or not having the time later, is gone!

  • Knowing that I have this delicious lentil soup for lunch gets me excited for the day to start!


lentil souplentil soup

Lentil Veggie Soup

Serves: 11 cups (8oz)

Directions:

  1. Heat the slow cooker, add olive oil, veggies, and spices.

  2. Cover and let the veggies cook for 5 minutes.

  3. Add broth and lentils, slow cook for 3 hours or more.

  4. Enjoy!

Ingredients:

  • 1 tbsp olive oil

  • 2 stalks celery, chopped

  • 1/2 onion, chopped

  • 2 carrots, chopped

  • 1/4 red pepper, chopped

  • 1 cup broccoli

  • 1 large stalk of kale

  • 1 cup cubed pumpkin

  • 1 cup lentils

  • 1 tsp dried thyme

  • 1/2 tsp rosemary

  • 1 tsp salt

  • 1/2 tsp pepper

  • 1/2 tsp basil

  • 7 cups low salt broth


What do you do to get up in the am?

Keep Kale-ing it!!

 

Vegan Sweet Potato Cream Pasta

Vegan Sweet Potato Cream Pasta

Vegan cream sauce made without cashews!

5 Bean Soup

5 Bean Soup

More like 6 bean soup with chick pea pasta! Fill me up buttercup!!

Taco Stuffed Peppers

Taco Stuffed Peppers

When I say I am a dietitian, people automatically think I am vegan and eat clean 100% of the time. Well, neither are true for me. I am human and enjoy my desserts and treats. My favorite “treats” include blue tortilla chips and jalapeno hummus, peanut butter, any types of homemade dessert, ice cream, craft brews, and much more. I am not sure I could ever go 100% vegan because I do enjoy eggs, chicken, salmon, and once in awhile a nice steak. Most people have difficulty cutting out cheese, which is not an issue as I rarely consume dairy (cheese, milk, yogurt, etc). Since I was about 10 years old, I always had stomach issues with dairy. I also struggle from cystic acne and have found cutting out dairy helps a little.

I never pressure anyone to a certain diet, unless they have a medical condition that a certain food item needs to be limited (like hypertension and salt). I do encourage my clients to eat more fruits and veggies, since only 1 in 10 adults consume the appropriate amount of veggies and fruit (CDC.gov). For myself, I want to see if eating more plant based can help improve my liver, skin, energy, and bloating. Being mindful about the amount of meat I eat is a newly goal of mine. Instead of having an animal protein at each meal, I have been trying just one meal a day. My husband and I like to meal prep chicken in the beginning of the week. It is so easy to throw in a salad or as leftovers. Recently, I have been opening a can of beans and switching my chicken meals with beans and rice or a grain. I look forward to continuing this challenge throughout the holidays. Not every day will be perfect, but I like the challenge!

For dinner last night I really wanted stuffed peppers. I haven’t made them in years and when I did, I filled them with ground turkey. This time around I used more beans for me and ground turkey for my husband. Since I don’t eat cheese, I used nutritional yeast to give me a cheddar cheese taste. Guess what… I didn’t miss the ground turkey!


Taco Stuffed PeppersTaco Stuffed Peppers

Taco Stuffed Peppers

(Choices for Turkey or Vegan stuffing)

Serves: 2 (4 peppers)

Directions:

  1. Preheat oven to 375°F.

  2. Cook brown rice according to package.

  3. For turkey taco: In a large skillet pan, cook ground turkey until brown.

  4. In a skillet pan, on medium heat, drizzle olive oil. Saute garlic cloves and green onions for 3-5 minutes. Add cooked rice, beans, salsa, taco seasoning mixed with water, and turkey (don’t add turkey if you want to be vegan).

  5. Cut the tops of the peppers and remove the inside. Fill with taco stuffing, cover with foil. Bake for 20 minutes.

  6. Remove foil, top with nutritional yeast or cheese and bake for another 5 minutes, or until cheese is melted.

  7. Remove from oven and add slices of avocado, chopped tomatoes, cilantro, etc.

  8. Enjoy!

Ingredients:

  • 4 bell peppers

  • 4 green onions, chopped

  • 2 garlic cloves, minced

  • 1 cup brown rice

  • 1/2 cup salsa

  • 3 tbsp taco seasoning (+1/4 cup water)

  • 1/4 cup black beans

  • Olive oil

  • Protein:

    • Turkey tacos: 1 lb ground turkey

    • Vegan: additional 1/2 cup black beans

  • Topping:

    • Turkey tacos: 1/2 cup cheddar cheese

    • Vegan: 2 tbsp nutritional yeast

  • Add ons:

    • Avocado, cilantro, tomatoes, green onion


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Vegan Pumpkin Pie

Vegan Pumpkin Pie

A small version of our homegrown pumpkins and gourds at my family’s farm: Duffield’s Farm. When I think about Thanksgiving turkey and pumpkin pie come to my mind. Growing up working at my family’s farm market, I worked in the bakery. The nights before Thanksgiving