Black Bean Brownies (Not Gross)

Want a dessert that truly loves you back?  These are delectably decadent and as moist as brownies can be.  Seriously delicious, and a great source of potassium, fiber, folate and natural sugars for sustainable energy- all of these ingredients provide beautiful benefits.  Save money, stuff your face, feel amazing, change the world, repeat. Adapted From Chef AJ’s Brownies Ingredients:

• 1 can black beans (drained and rinsed)
• 3/4 cup quick oats
• 1 1/2 cup dates, pitted (maybe soak about 20 mins in warm water to soften)
• 1/2 cup cacao or carob powder
• 2 Tbs flax ground + 6 Tbsp water
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1 Tbs vanilla
• topping: 1/4 cup vegan chocolate chips and/or chopped nuts

Steps:

1. Line 8×8 inch pan with parchment paper and preheat oven to 350 degrees F
2. Add ingredients (except topping) to a food processor (S blade) and blend until completely smooth
3. Spread batter evenly over parchment paper in the pan and sprinkle with topping evenly
4. Bake at 350 degrees F for about 18-20 minutes, until desired ooeyness. Allow to cool for about 5 minutes.

Black Bean Brownies Portions: 20 Total Calories 92 Calories Nutrients Amount Per Portion Protein 3 g Carbohydrate 17 g Dietary Fiber 4 g Total Sugars 8 g Added Sugars 1 g Total Fat 3 g Saturated Fat 1 g Monounsaturated Fat 1 g Polyunsaturated Fat 1 g Linoleic Acid 1 g α-Linolenic Acid 0.4 g Omega 3 – EPA 0 mg Omega 3 – DHA 0 mg Cholesterol 0 mg Minerals Amount Per Portion Calcium 34 mg Potassium 203 mg Sodium 87 mg Copper 206 µg Iron 1 mg Magnesium 36 mg Phosphorus 77 mg Selenium 2 µg Zinc 1 mg Vitamins Amount Per Portion Vitamin A 0 µg RAE Vitamin B6 0.0 mg Vitamin B12 0.0 µg Vitamin C 1 mg Vitamin D 0 µg Vitamin E 0 mg AT Vitamin K 1 µg Folate 19 µg DFE Thiamin 0.1 mg Riboflavin 0.0 mg Niacin 0 mg Choline 9 mg www.SuperTracker.usda.gov

 

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Best Chili I Ever Ate, And It Was Vegan.

When I come home from school, mom knows I’ll be asking for her chili and cornbread.  Yesterday, I had fun helping her make it.  When my dad got home from work, he started stirring the pot, too.  A memory I will never forget. A bowl of chili is more than a bowl of chili, it is comfort, love, and a healthy meal for strength and vitality. Enjoy ❤

Mom’s Vegan Chili

Level: Easy Prep: 25 minutes Cook: 30 minutes Serves: 6-8 servings,

Adapted from Emeril Lagasse’s Vegetarian Chili

Equipment:

• Large Pot
• Stovetop
• Large Knife and Large Cutting Board (or use the food processor S blade for quicker rough chop)
• Spoon

Ingredients: Feel free to chop as finely or as roughly as you prefer.  I like big chunks of mushrooms and veggies, but a more fine chop will give a delicious meaty texture as well.

• 2 Tbsp vegetable oil (we used safflower)
• 1 1/2 cups chopped yellow onions (learn to chop an onion)
• 1 cup chopped red bell pepper
• 2 Tbsp minced garlic
• 1 medium zucchini, stem ends trimmed and cut into small dice
• 2 cups corn kernels (we used frozen)
• 1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped clean, and cubed
• 2 Tbsp chili powder
• 1 Tbsp ground cumin
• 1/4 tsp salt
• 1/4 tsp cayenne
• 2 14.5oz cans of diced tomatoes (Muir Glen Fire Roasted – No Salt Added)
• 3 cups canned black beans (drained and rinsed)
• 1 15oz can tomato sauce
• 1 cup low sodium vegetable broth/stock
• diced avocado and chopped green onion, garnish

Steps:

1. In a large pot, heat the oil over medium-high heat.  Add the onions, bell peppers, and garlic, stirring until soft, about 3 minutes.
2. Add zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes.
3. Add the chili powder, cumin, salt, and cayenne, and cook, stirring, until fragrant, about 30 seconds.
4. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil.
5. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.
6. Remove from heat and adjust seasoning to taste.

Rough Nutrient Estimate Per Serving (Based on 6 Servings):

• 311 Calories
• 7g Fat
• 13g Protein
• 51g Carbohydrate
• 12g Fiber
• 0g Cholesterol

Mom’s Incredible Cornbread

Ingredients:

• 1 C all purpose flour
• 1 C cornmeal
• 1 Tbsp baking powder
• 1/2 tsp salt
• 1/2 C sugar
• <1/2 C oil
• 3/4 C non-dairy milk
• 3 Tbsp apple sauce
• 1 tsp vanilla
• 1/4-1/2 tsp fine grated lemon zest

Steps:

1. Preheat oven to 400 degrees F and spray 8 x 8 inch square pan
2. Combine and mix dry ingredients and wet ingredients in separate bowls
3. Fold wet into dry ingredients (do not over-mix, mixing flour too much with wet ingredients will create proteins that will form a tough product)
4. Pour into 8 x 8 inch pan and sprinkle a little sugar over the top
5. Bake for about 18 minutes or until desired texture. No worries about undercooked eggs. Share with those you love most ❤ 🙂

Vegan Chili Portions: 7

Food GroupsAmount Per PortionGrains0 ounce(s)Whole Grains0 ounce(s)Refined Grains0 ounce(s)Vegetables4¼ cup(s)Dark Green0 cup(s)Red & Orange1 cup(s)Beans & Peas1¾ cup(s)Starchy¼ cup(s)Other1¼ cup(s)Fruits0 cup(s)Fruit Juice0 cup(s)Whole Fruit0 cup(s)Dairy0 cup(s)Milk & Yogurt0 cup(s)Cheese0 cup(s)Protein Foods0 ounce(s)Seafood0 ounce(s)Meat, Poultry & Eggs0 ounce(s)Nuts, Seeds & Soy0 ounce(s)Oils1 teaspoonLimitsAmount Per PortionTotal Calories232 CaloriesEmpty Calories*38 CaloriesSolid Fats22 CaloriesAdded Sugars16 Calories*Calories from food components such as added sugars and solid fats that provide little nutritional value.Empty Calories are part of Total Calories.NutrientsAmount Per PortionProtein10 gCarbohydrate38 gDietary Fiber10 gTotal Sugars14 gAdded Sugars4 gTotal Fat6 gSaturated Fat1 gMonounsaturated Fat 1 gPolyunsaturated Fat3 gLinoleic Acid1 gα-Linolenic Acid0.1 gOmega 3 – EPA0 mgOmega 3 – DHA0 mgCholesterol1 mgMineralsAmount Per PortionCalcium98 mgPotassium1158 mgSodium255 mgCopper509 µgIron4 mgMagnesium78 mgPhosphorus256 mgSelenium14 µgZinc1 mgVitaminsAmount Per PortionVitamin A67 µg RAEVitamin B60.6 mgVitamin B120.0 µgVitamin C52 mgVitamin D6 µgVitamin E3 mg ATVitamin K23 µgFolate122 µg DFEThiamin0.3 mgRiboflavin0.4 mgNiacin8 mgCholine63 mg

www.SuperTracker.usda.gov

 

 

 

Shamrock Mint Soft Serve: Dairy Free

HAPPY ST. PATRICK’S DAY!

Recipe: Shamrock Shake Soft Serve! This is way too thick and creamy to fit through a straw! Mmm.. Made homemade ice cream before? Growing up, my family had an ice cream maker and we would make it all the time. White sugar, heavy cream, takes about a half hour in the freezer bowl. This is so healthy, so quick, and it barely costs anything. Much more delicious alternative to a shamrock shake too.

This batch had bee pollen and chopped banana chips instead of chocolate chips 🙂 yuum!

Prep:

• Make sure bananas are ripe and peeled before you freeze them
• Chop chocolate chips
• Wash, de-stem kale
• Measure ingredients roughly

 You will need…

• Food Processor
• Rubber spatula
• Giant bowl
• Spoon
• Hungry tummies

Ingredients

• 5 frozen bananas
• 7 fresh kale leaves
• 7 fresh mint leaves
• a dash of vanilla
• ¾ cup vegan chocolate chips

Steps

1. Peel and freeze bananas

Bananas: Make sure you wait until they are spotted brown, you absorb more nutrients and get a sweeter banana!

• Potassium: essential for maintaining proper heart function and regulating normal blood pressure
• Vitamin B6: important for amino acid metabolism
• Vitamin C: antioxidant, boosts your immune system
• Fiber: great for digestion helps regularity and fullness
• Reduce Stress: they are high in the amino acid tryptophan, which converts into the feel good neurotransmitter serotonin in your brain
• Hangover cure: because alcohol depletes nutrients like potassium and bananas help to replenish that

2. Kale and greens goes in the food processor or blender first! Then bananas on top of greens

Kale: wash, dry, and de-stem before adding to the food processor.

• Fiber- regularity and satiety. GI health, fullness
• Calcium- Connie Weaver’s study 9/11 subjects better available calcium from kale!
• Vitamin E – fat soluble antioxidant
• Vitamin K – blood health

3. Process until smooth, adding water or non-dairy milk as necessary or desired
4. Fold in chopped chocolate chips

Chocolate: Cacao powder has beneficial antioxidants and iron!

I didn’t have chocolate chips when I made this batch, so I added bee pollen and chopped banana chips for a little crunch 🙂

A New Easter Favorite AND Kosher for Passover: Moist Chocolate Chip Carrot Morsels

What’s up, Doc? Carrots are surprisingly sweet. The vibrant orange color offers beta-carotene, which converts to the fat soluble antioxidant vitamin, vitamin A.  Ever heard carrots are good for your eyes?  That’s the truth!  Vitamin A from carrots may improve night vision.  These scrumptious morsels are sweetened with potassium and fiber-rich dates, and stuffed with brain-power boosting essential omega-3 fatty acids.

Preheat oven: 350F.  Place 9 Cupcake Liners in 3×4 Muffin Tin.  Makes 9 Morsels

Ingredients I Used: (Feel free to play around with this, I rarely have all of the ingredients or measure)

• 1 ½ cups steamed carrot (try grated carrot!)
• 1 cup dates (pitted)
• ¾ cup brown rice flour (try oatmeal- might be favorable texture!)
• 1 Tbsp cinnamon (or cinnamon sugar)
• 1 ripe banana, mashed
• 1 Tbsp vanilla
• 3 crystalized ginger pieces (or 2 tsp fresh or dried ginger)
• 2 Tbsp ground flax in 6 Tbsp water (two flax eggs)
• ¼ cup walnut pieces
• ¼ cup dried cranberries (or raisins, optional)
• ¼ cup vegan chocolate chips (optional)

Steps:

1. Combine dry ingredients: flour (or oatmeal), baking powder, baking soda, cinnamon, walnut pieces, chocolate chips, and craisins
2. Blend wet: steamed carrot, dates, crystalized ginger, ground flax egg mix, vanilla in a food processor or high speed blender like a vitamix. Transfer to large bowl
3. Fold mashed banana and dry ingredients into wet ingredients until well combined.  Be sure not to over mix.  Mixing too much can cause a tough product from the proteins formed depending on the flour used.  Still- practice minimal stirring.
4. Divide mixture evenly amongst the muffin liners.  Bake at 350 F for about 20 minutes.  Allow to cool for about 10 minutes.  Enjoy in good health!

5 Tips From a Vegan Dietetics Student

Four years ago landing at Purdue University in Indiana, I didn’t know what to expect.  I had lectures about the incredible GMOs and dairy products, and labs visiting meat processing factories.  I learned the hard way how to stay true to myself.  Nothing could bring me more joy than providing fitness classes, newspaper articles, and my own series of vegan food demonstrations.  Today, I know so much more about myself, the dietetics profession, and the stereotype that I am associated with.  Hopefully, you can dodge a few bullets with some advice from my experiences.

1. Don’t Tell Them You’re “Vegan”. Well, at least not right away.  It is much more accepted to say “I feel good eating plant-based” or “I just don’t like meat and milk gives me gas!”  The word “vegan” instantly gives people that “oh… you’re one of those weirdos” kind of vibe.  And, trust me, you’re only saving yourself. Once they find out you’re vegan, then you get the, “oh, so do you eat ___” and “wait, can you eat __” questions.. which, at this point, are beyond irritating.

2. Haters Gonna Hate. If your “friends” are mad at you for not going out with them, they are not your friends.

I learned this one the hard way.  But when I did make this realization, I can’t believe the incredible friends that came along!  I have so much fun spending true quality time with my friends, being nerdy, and doing what I love most like run, cook, dance, yoga, and eat 😉 ! I don’t plan on becoming an alcoholic…that doesn’t mean I didn’t have one to many mimosas at PQ’s bridal shower…but still…I love my liver. Also, there are definitely disbelievers out there. And it is really fun to prove them wrong. 

3. Share BOMB food with your friends.  Everybody wants delish healthy food these days.  Share your vegan favorites with as many people as possible.  Try these brownies, they are easy, healthy, and beyond ooey gooey and amazing.  You gotta try them on your friends. Black Bean Brownies S/O Anna Lawler

4. At the end of the day, you know you’re going to save the world.  Just check out what the scientific report of the 2015 Dietary Guidelines Advisory Committee says:

5. Blog! Now that I am a senior, I almost forgot why I started this blog in the first place.  If only I had a penny for every time I was asked, “what do you eat!?” and “where do you get your protein!?”  This blog was made for an easy one-liner answer, “check the blog.”  And what a fantastic tool it has been.  I can’t wait to take the time to make a professional, beautiful website in the future like my current inspiration Nutrition Stripped. 

If I can make it through, so can you!  Put yourself out there, and be sure to do what makes you happiest.  If you have any questions or comments please comment below or email me at k.reines1@gmail.com.  Enjoying every minute! xx