Taco ‘Meat’, Nacho ‘Cheese’, and Baked Tortilla Chips | Cinco De Mayo Recipes – Dietitian Vitamin Katie

I’ve decided if you don’t like Mexican food, you simply haven’t tried enough of it yet. There is such variety! The colors, flavors, textures YUM! Like. They had avocado toast on lock way before it became a $15 hot ticket item at legit every cafe in Beverly Hills. The recipes I provided below are off the chaaaiinnss people. Like. SERIOUSLY. I made them with my friend Sky and she actually, after trying one chip with nacho cheese and taco meat, fell to the ground and yelled, “How have I lived so many days without this!?” lol Seriously so good. Can’t wait for you to try!

United We Dream

In this video, I put more on the table than just a few healthy recipes. As a Zumba instructor, Mexican food connoisseur, and a friend to many who identify as Hispanic, Mexican, and Latino, I gave a shout out to the organization United We Dream for taking a stand. I hope you check them out and support! With how grateful I am for all of the diversity of cultures in my life, it can be overwhelming feeling like there is nothing I can do to help. United We Dream makes it easy and I am so grateful.  If you just want the recipes skip forward to 7:27 in the video. 

Taco ‘Meat’:

•2 cups zucchini, finely diced
•1 cup brazil nut, ground (I used walnut)
•½ cup crimini mushrooms, finely diced
•½ cup onion, minced
•5 tablespoons Mexican chili powder
•¼ cup celery, finely minced
•2 Tbs nutritional yeast
•2 Tbs lemon juice
•1 teaspoon Himalayan salt
•1 teaspoon garlic, minced
•½ tsp cayenne
1.  grind nuts into flour
2.  add in chopped veggies
3.  add in Mexican fiesta seasoning, nutritional yeast, garlic, lemon juice
4.  mix!

Nacho ‘Cheese’

2 C. potatoes, diced large
1 C. carrots, diced large
1/2 C. water
1/4 C. olive oil (or just use 1/4 an avocado)
2 tsp. salt
1 Tbsp. lemon juice (fresh is best!)
1/2 C. nutritional yeast flakes
1/4 tsp. onion powder
1/4 garlic clove (or 1/4 tsp powder)
Dash of cayenne
1. Boil the potatoes and carrots until soft.
2. Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
3. Store in refrigerator for up to a week

Baked Tortilla Chips

Small organic corn tortillas, no toxic additives in the ingredients 👀
1. Preheat oven to 400-420*F and line a baking sheet with parchment paper
2. Slice tortillas into 6 ships and spread evenly on parchment so none are stacking
3. Bake for about 15 minutes or until chips are golden and crispy 🤪🤪🤪✨ enjoy

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Macaroni and PEAS | Vegan, Gluten Free, Nut Free, Oil Free

Mmmm comfort food at its finest.  I love using chickpea pasta and other bean pastas.  They’re super high in protein, fiber, iron, and resistant starch to really help feed your good gut bacteria- helping not only your digestion and blood sugar levels, but also your immunity and mood! Lots of nerves in the gut- feed it well!

Serves about 8:

• 1 cauliflower, rough chop into large florets
• 1 yellow onion, discard outer layer and chop into quarters
• 1 teaspoon salt ½ teaspoon black pepper
• 1/3 avocado
• 1 boiled sweet potato (skin removed)
• 1/3 cup nutritional yeast
• 1-2 garlic cloves
• Juice of 1/4 – 1/2 lemon
• 16 oz dry elbow macaroni pasta (I like using banza chickpea pasta)
• 1 cup frozen peas

1. Steam onion and cauliflower until soft and translucent (about 15 minutes)
2. Combine steamed vegetables with salt, pepper, avocado, potato, and nutritional yeast in a food processor S blade or high speed blender and blend until smooth
3. Boil macaroni according to manufacture’s instructions and mix with peas. Pour sauce over macaroni and peas and mix well. Transfer to casserole dish for serving

3 Fave Soup Recipes + WHY I’M OBSESSED WITH SOUP?! | Vegan Dietitian

Why am I obsessed with soup?

1. Moist Cooking Method

   Fact: The way we prepare our food changes its nutrient content.  So, if you’re going to cook your food, in a soup is the best way! Cooking in water means the food can’t go over 212*F.  This is a plus because the higher the heat, the more nutrients are denatured and destroyed and the more carcinogenic properties begin to form.  With moist heat, there is now browning or charring occurring.  Also, in a soup all of the nutrients are cooked into the broth instead of drained out.  So you’re eating all of those incredible vitamins and minerals instead of pouring them down the drain with the water.

2. Medicinal Ingredients

   Is it possible to make a whole foods plant based soup that isn’t medicinal magic?  Flavor it up with ginger, garlic, and onion,  Throw in that turmeric and black pepper and make a curry. Use all those veggies you never heard of like romanesco, leek, and lion’s mane mushroom.  The ingredients in hearty wholesome soups and stews are powerful disease prevention and reversal medicine for a calm mind and a happy healthy and long beautiful life!

3. Variety on Variety

   Vegetable soups, bean stews, creamy squash, chili, bisque, even chilled raw soups! The possibilities are endless.  Thickening up by blending with cashews, chopping some veggies chunky, blending others, using vegetable juices for a base, maybe even coconut milk, garnishing with pumpkin seeds, or even avocado.  There are so many kinds of soups. I eat them almost daily and don’t think I’ll ever get sick of them.

4. Easy Peasy

   Feeling lazy? Me too.  I’m down to heat up some water and throw in all my favorite veggies and spices any day. ( me everyday ) Yay soup!

5. Underrated AF

   Soup is a great option.  Sure, if you get it in a can it can have some extra sodium look for less than 300mg of sodium per serving or find “no salt added” or “low sodium” options and maybe if you get them at a restaurant they’ll have some oil, but overall, whole foods plant based soups and soups are an incredible option not to be overlooked.  Please try making at LEAST one of these recipes this winter!

THE RECIPES

1. TOMATO BISQUE

Serves: 4

adapted from http://www.DrFuhrman.com

Ingredients:

• 3 cups carrot juice (3 pounds of carrots, juiced, or put 2-4 carrots chopped in a blender with enough water to reach 3 cups and blend until smooth) (they sell carrot juice at whole foods and trader joe’s)
• 1 1/2 pounds fresh tomatoes, chopped or 1 (26 ounce) BPA-free carton chopped tomatoes
• 1/4 cup unsalted, unsulfured dried tomatoes, chopped
• 2 celery stalks, chopped
• 1 small onion, chopped
• 1 leek, chopped
• 1 large shallot, chopped
• 3 cloves garlic, chopped
• 2 tablespoons no-salt herb seasoning blend, adjusted to taste
• 1 teaspoon dried thyme, crumbled
• 1/2 cup raw cashews
• 1/4 cup chopped fresh basil
• 5 ounces spinach or baby kale

Instructions:

1. In a large saucepan, add all ingredients except the cashews, basil and spinach. Simmer for 30 minutes.
2. Remove 2 cups of the vegetables with a slotted spoon and set aside.
3. Puree the remaining soup with the cashews in a food processor or high-powered blender until smooth.
4. Return the pureed soup along with the reserved vegetables to the pot.
5. Stir in the basil and spinach and heat until spinach is wilted

2. MAMA’S CHILI

• 2 Tbsp water for sautéing + some nearby
• 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

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.

3. THE HERO POT

• A large pot
• 1 red onion
• 2 garlic cloves
• 1 small chunk of ginger
• 1 tbsp ground or fresh turmeric
• 1 sweet potato
• 1 cup red lentils
• ~6 cups filtered water
• ~1/2 cup broccoli
• ~1/2 cup celery
• ~1/2 cup mushrooms
• ~1/2 cup peas
• Lime and avocado to garnish

1. Prep ingredients: chop vegetables, mince garlic + ginger
2. Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
3. Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
4. Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
5. Take your superhero medicine 😛

enjoy ❤

Two Quick, Easy, Vegan, + Gluten Free Bean Pasta Recipes: Prescription Pesto + Sesame Ginger Sauce

Who doesn’t Love pasta? Yes, love with a capital “L”.  For these recipes I used banza pasta made from chickpeas.  Bean pasta is awesome! It is super high in nutrients like iron and beneficial fiber. Plus it is loaded with protein. It’s gluten free and only takes 7-8 minutes to cook. Obsessed. I particularly like the Banza brand because it looks just like regular pasta and has a really nice consistency.  Some bean pastas that I have tried are a little mealy and chalky, this brand is nice and noodle-y.  I don’t know how else to describe it 😛 Hope you enjoy these recipes! xo

Purchase Your Box Of BANZA Here:

Banza Chickpea Pasta, Variety Case, Shells/Elbows/Penne/Rotini (Pack of 6)

Sesame Ginger Pasta + Veggies

Mmmm when I had this recipe the first time I could have sworn it had peanut butter and sugar in it with its gingery garlic creamy deliciousness.  Its just sesame seeds and dates!? What!? So simple and I can assure you this recipe will not disappoint!

Adapted from Dr. Joel Fuhrman’s Quick and Easy Chilled Sesame Noodles

Serves 6

Ingredients:

• 8 ounces bean pasta, cooked according to package directions, rinsed under cold water, and drained
• 1 pound fresh or frozen broccoli florets, steamed
• 1 pound mushrooms, chopped + steamed (or use another pound of broccoli or any other vegetable you love!)
• 1 large red bell pepper
• 6 scallions thinly sliced

For the Sauce

• 1/4 cup unhulled sesame seeds, lightly pan toasted
• 1 cup water
• 2-3 tablespoons raw almonds or cashews (preferably soaked / sprouted)
• 7 medjool dates or 13-14 regular dates (like deglet noor), pitted
• 1/2 tablespoon minced ginger
• 3-4 cloves garlic, peeled
• 1/4 teaspoon red pepper flakes, or to taste
• 3 tablespoons lime juice (or rice vinegar / apple cider vinegar)

Steps

1. In a high speed blender, puree all the sauce ingredients until smooth
2. In a large bowl, toss the cooked pasta, bell pepper, scallion, steamed broccoli, and veggies with the sauce until thoroughly coated.
3. Divide among 6 plates and serve immediately or refrigerate until ready to use.

Prescription Pesto

Yaaas pesto :-P. This recipe has got all the medicine in it, and TBH: there is nothing I crave more. This pesto is BOMB. Don’t be fooled by the word, “medicine.” Back in the day when you used to plug your nose to get the stuff down.  This powerful pesto has got the most potent DNA protecting and disease reversing foods like greens, turmeric, beans, walnuts, and garlic.  And this medicine, baby.  Just can’t get enoughhh yuuuuuuuuuuuuummmmmmmmmmm!!!!!!!!!!!!!!!!!!!!!!

Adapted from Dr. Michael Greger‘s Eight Check-Mark Pesto

Serves 4

Ingredients:

• 1 bunch (or about 2 cups) fresh basil
• 1/4 cup raw or sprouted walnuts
• 2-3 cloves fresh garlic
• 1/4 of a peeled lemon
• zest of 1/2 of a lemon
• 1/4 teaspoon turmeric powder
• 1/4 cup canned pinto beans (I recommend no salt added like Eden’s Organic)
• 1/4 cup liquid from canned beans or water
• 1 tablespoon sweet white miso (equal to or less than 270mg sodium / serving)
• Pepper to taste

Combine all ingredients in a food processor.  Blend until smooth. Scoop onto a cup and a half of cooked bean pasta.

My Favorite Oil-Free Salad Dressing / Kale Stone Fruit Salad Video

Look no further for your bomb-@$$ salad! This baby is so good. And medicinal. Here are just 5 reasons why this salad needs to GET IN YOUR BELLY:

1. Vitamin C + Iron Combo

Vitamin C is needed for peak absorption of plant based iron.  So the vitamin C from the orange and lime in the dressing combined with all of these iron packed greens?! Watch out world, you’re blood is builllttt!

2. Bones of STEEL

Plant based sources of calcium: kale, collards, sesame seeds, oranges… they are all great sources! Throw them all together and you are left with nothing but a mineral dense delicious meal fit for a superhero.

3. Anti-inflammatory + Protein

Ginger is a powerful anti-inflammatory aid, shown to help not only with stomach issues, but migraines, arthritis, and any kind of ache or pain.  It is truly a great go-to cure all.

4. Protein + Fiber Packed

Did you know that 50% of calories from green leafys is from protein?  Plus, sesame seeds have more protein per weight than any other nut or seed.  Protein and fiber are important to turn off hunger hormones.  Plus healthy sources of fat (sesame, walnuts) help curb cravings a lot too.  So this salad will get you shredded baby. Yes, shredded.

5. Simple, Fresh, Versatile

Make this dressing with whatever ingredients you have on hand. No sesame? Use cashews or hemp instead. Or whatever seed or nut you have on hand honestly.  This is delicious with mint, basil, or dill instead of cilantro, and can be used as a dip, filling, or topping for any plant based burger, falafel ball, or, even throw a banana in and drink as a smoothie?! The sky is the limit.  Enjoy 🙂

PS: I have a few spots open for one-on-one counseling with me! Click here to schedule a free consult with me to see if I am right for you 🙂

The Hero Pot | Lentil Vegetable Healing Soup

Split red lentils cook in just 10 minutes and are an awesome source of iron, protein, fiber, and disease fighting properties. And to me, they almost take like cheese! Ugh so GOOD!  I make a different version of this soup at least every week lately.  Broccoli and onions one day.  Zucchini and mushrooms another.  The ginger, turmeric though.  So divine.  Give this a try!

The Hero Pot

• A large pot
• 1 red onion
• 2 garlic cloves
• 1 small chunk of ginger
• 1 tbsp ground or fresh turmeric
• 1 sweet potato
• 1 cup red lentils
• ~6 cups filtered water
• ~1/2 cup broccoli
• ~1/2 cup celery
• ~1/2 cup mushrooms
• ~1/2 cup peas
• Lime and avocado to garnish

1. Prep ingredients: chop vegetables, mince garlic + ginger
2. Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
3. Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
4. Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
5. Take your superhero medicine 😛 enjoy

 

5 Favorite Vegan Thanksgiving / Holiday Recipes | Katie Reines, MS, RD.

Ahhh Thanksgiving. My favorite holiday. Take the stress away and leave nothing but joy to saturate your friends and family. Which is really what Thanks. Giving. is all about, isn’t it?  Sometimes, these family occasions can be looked at as a burden.  I invite you to challenge that.  Let’s put in an effort out of love. It is worth it.  And maybe even take it to the next level- provide your family a truly compassionate dish option 😛

1. Apple Pie

This is the gourmet recipe from the incredible healing cafe, Organic Garden Cafe in Beverly, MA where I’ve been working at seasonally since high school. Jacob Massey is an amazing raw vegan pastry chef. This pie: UNREAL. You have to believe me, seriously you must try it <3. I’m obsessed. Maybe its the already delicious food it’s made out of. Or maybe it’s all the joy he puts into his work. I’d say both. Anyone who has it tastes and feels the incredible-ness.

Makes 6 Pies:

Crust:

• 10 cups walnuts
• 7 1/2 cups pitted moist dates or coconut date rolls
• 2 1/4 tsp cinnamon
• 2 Tbsp coconut palm sugar
• 2 1/4 Tbsp coconut oil

1. Line spring form pans with parchment paper
2. Pulse and blend in food processor until well combined and a little chunky, not too smooth
3. Distribute crust evenly into pans and press to smooth

Filling:

• 10 quarts chopped into 1/2 inch cubes apples
• 4 cups soaked dried apricots
• 2 cups soaked raisins
• 3/4 cup psyllium
• 1/2 cup fresh ginger (not peeled but washed)
• 1/4 cup cinnamon
• 2 tsp salt

1. Blend soaked fruit, psyllium, ginger, cinnamon, and salt in food processor until smooth
2. Combine with chopped apple and mix well. The juices from the apple will release and the dried fruit mixture will distribute nicely
3. Distribute filling evenly on crusts and press to smooth

Crumble:

• 8 cups walnuts
• 1/4 tsp clove
• 1/4 tsp nutmeg
• 2 tsp vanilla
• 1/2 tsp cinnamon
• 6 Tbsp coconut palm sugar

1. Pulse in food processor until well combined and forms a nice crumble texture, not too smooth like butter
2. Distribute crumble over pie fillings evenly and smooth gently
3. Freeze pies overnight and thaw in the refrigerator. Freezing and thawing gives the apples a delicious cooked texture and releases all the wonderful juices.
4. Try your best to share with someone 😉 Happy Thanksgiving!

2. Holiday Kale Salad

Inspired by the Quinoa Medley (#4 below). Use whatever herbs you like and have so much fun! This dish has wowed so many people and honestly, you can’t go wrong. A sweet tangy dressing, epic freshness and beautiful colors with the pompom. Mmm mmm!

• 1-2 bunches of kale
• 2 pomegranates
• 1 bunch green onion (half chopped half blended)
• 1 large bunch dill (half chopped half blended)
• 1 bunch mint (half chopped half blended)
• 2 Tbs tahini (I used 2 Tbs hemp seeds)
• 2 cups currents or raisins (I didn’t use raisins at the demo)
• ½ cup pure lime juice
• ½ cup orange juice
• 4 dates
• 2 cups walnuts

1. Wash, de-stem, and schiffinade kale
2. Chop using either a food processor S blade, or a knife and cutting board, half of the bunches of scallion, dill, and mint
3. Deseed pomegranates (with a large spoon, banging on the outside of 1/2 of the fruit so the seeds just fall into your palm)
4. chop walnuts
5. Blend juice, dates, and the other half of the bunches of green onion, dill, and mint
6. Massage dressing into kale thoroughly with gloved or very very clean hands
7. Using tongs, mix in nuts and pomegranate seeds
8. Serve chilled

3. FullyRaw Pumpkin Pie

I made this pie many times in Indiana where little local persimmons are all over the place.  There were two local persimmon trees at Purdue where I would frequently sit under, wait for the wind to blow, and eat all of the fruit that fell to the ground! The samples I made in the video below could not have gotten better reviews.  It is amazing how people think healthy food won’t taste redonk. And when it does, the light in their eyes! Priceless.

FullyRaw Kristina’s Pumpkin Pie:

Crust

• ~1 lb dates
• 1.5-2 cups pecans
• 1-2 tsp Cinnamon
• 1 tsp vanilla

Pie Filling

• 2-3 cups pie pumpkin
• ~2 lbs dates
• Ginger, thimble sized piece
• ~168grams persimmon pulp
• 1-2 tsp pumpkin pie spice

Crust

1. Using food processor S blade, put pecans in first, then dates and cinnamon, and pulse and blend until desired crust texture
2. Take out the blade
3. Press all around pie crust

Pie Filling

1. Put pumpkin chunks and then dates, persimmon, cinnamon, ginger, and spice in vitamix, or food processor S blade
2. Blend until completely smooth
3. Rubber spatula into pie crust
4. Freeze to set (about 2 hours)

4. Quinoa Medley

I’m actually obsessed with Chef AJ and The Plant Based Dietitian, Julieanna Hever.  I got to meet Chef AJ at Chicage Vegan Mania when I went with the club that I helped to create, “Be Veg at Purdue”. She made this quinoa medley at her demo and everyone was like. HOMINA. No oil? No salt?? So much flavor?!! Howw does she do it. A must make dish for every occasion.  Both Chef AJ and Julieanna Hever have the best recipes.  Definitely check them out!

Time: 25 minutes. You will need: large pot, knife, cutting board, large bowl, large spoon, measuring cups. Serves: ~20. (½ cup servings)

Ingredients:

• 16 oz dry quinoa (about 2 ½ cups)
• 2 cups raisins
• 1 cup raw pumpkin seeds (pepitas)
• 1 pomegranate
• 1 bunch scallion
• ½ bunch cilantro
• ½ bunch parsley
• ½ – ¾ cup lime juice (about 8 limes)

Steps:

1. Rinse quinoa and then bring to a boil in 5 cups of water. Cover and reduce heat to low and simmer until quinoa is tender, about 15 minutes. (cook to manufacture’s instructions on box)
2. Allow quinoa to cool. Chop herbs using a food processor S blade, or by hand. Juice limes.
3. Combine ingredients in large bowl. Serve chilled. Keeps well for about a week in the fridge.

5. Butternut Squash Brussel Sprout Stuffing

My roommate in Texas made this twice for a project and guess who ate it all.  GUILTY (well, you know, ate most of it). It is so amazing! Food52 is a great resource for reliably bomb vegan recipes.

I hope this helps you to bring something healthy and delicious to your table. Let me know if you have any questions 🙂 Happy Thanksgiving!

 

Healthy Pasta TASTE TEST + 4 Reasons Why I STILL Avoid Gluten

 

Pasta. What a delectable vehicle for vegetables!  Add your favorite beans, steamed veggies, and tomato sauce and BOOM! An impressive gourmet dinner.  While intact grains are the gold standard (grains in their whole form), whole grains, yes including their bran, germ, and endosperm, are milled into a fine flour to make whole grain pastas, breakfast cereals, and other “whole grain” products.  A few examples of legit whole intact grains would be steel cut oats, brown rice, quinoa, and millet.

How to tell if the product is WHOLE GRAIN?

1. Whole grain stamp is on the package
2. “100%” or “Whole” are used to describe it
3. The first ingredient listed is a whole grain

Refined grains are not only grains milled into a flour, but their grain was stripped of the nutrient and fiber containing bran and germ! Murder! Refined grains are white / light in color and examples include white bread, cookies, cakes, pretzels, white rice, regular pasta, and anything made with white flour. Darn!

Don’t fret too much! The recommendation is:

Make at least 1/2 of your grains whole grains.

Grains are an important part of a healthy balanced diet for fiber, iron, magnesium, selenium, b vitamins, and lasting energy! Be sure to include them on your plate.

The Taste Test

Well before #1, my personal favorite is ZUCCHINILINI OF COURSE! Which is simply zucchini or summer squash, spirilized to look and feel like spaghetti. I like to mix it with pasta dishes to add bulk, flavor, color, and more veg of course!

#1 Nature’s Promise Whole Wheat Spaghetti: #1 in taste, texture, and nutritional profile. Contains gluten.

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#2. Bionaturae Gluten Free Corn and Soy Spaghetti: Fabulous texture and taste and with 5g protein and 6% iron, this product is ok. Low in fiber

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#3. Jovial Gluten Free Brown Rice Spaghetti: Quite sticky texture, but great flavor and elasticity.  Would go great with a sauce. However, low in fiber although whole grain. Brown rice is naturally low in fiber.

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#4. Ancient Harvest Gluten Free Corn and Quinoa Spaghetti: Texture dry and kinda crunchy, but a good source of fiber at 16% daily value and 10% iron!

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#5. Andean Dream Quinoa Gluten Free Spaghetti: Texture was definitely a little sandy.  But I must say with 6% calcium, 12% iron, and just barely a good source of fiber at 10% daily value, not bad.

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The Consensus:

The quinoa based gluten free products have a better nutritional profile, but are not as delicious as the lower fiber rice based ones.

Why I personally still avoid Gluten?

Do I go out of my way to avoid gluten?

No.  I still enjoy it in moderation. My mom makes homemade bread and pizza with gluten which I eat occasionally.  My diet is whole foods based, so I rarely purchase packaged products that might contain gluten.

Do I eat gluten every day?

No.  Maybe I eat a gluten containing meal or snack 3-4 times a week.  I am generally healthy and do not currently feel any reason to put more effort into seriously avoiding wheat, barley, rye, and foods containing gluten 100% of the time.

Why I make this personal choice:

1. My sister has ulcerative colitis, which is similar to celiacs in that they are both autoimmune inflammatory intestinal disorders. With a genetic risk factor in my family, I try to not over load the gluten as a personal preventative measure.
2. Studies linking gluten and autism spectrum disorders autism-and-nutrition-1. The GFCF (gluten free casein free) diet has been shown to help people with ADHD and autism, what else could it be linked to? I am ever curious and after reading such articles have trouble stomaching gluten (and of course would never recommend drinking milk).
3. Naturopaths recommend avoiding gluten initially when trying to avoid inflammation with an “elimination diet,” along with dairy and other common inflammatory trigger foods. With this in mind, many people have success reversing adverse symptoms like rashes, IBS, fatigue, etc (SO MANY), once they remove gluten from their diet.  I grew up with canker sores, weird rashes, and eczema so, avoiding inflammation (and gluten) is in my best interest.
4. Close friends with celiac disease so it is easier for everybody to find a gluten free delicious option!

While as you could see from the video, a gluten free diet is not recommended for the general public because it tends to have less nutrients. Be a savvy shopper and let me know if you have any questions! Enjoy those intact whole grains and plant yums! xx

The Baked Ziti That Will Change Your Life | Vegan, Cheap, Meat Eater Approved

Last week I had the incredible opportunity to travel to Washington DC for a plant based dietitian job interview at the Physician’s Committee for Responsible Medicine.  They had me stay at their guest house, The Baker House, with interns who are occupants there for the summer.  If you haven’t already heard of the PCRM, it is an organization whose mission is ultimately to provide evidence based expertise to save the world. You can imagine how nervous/excited this wanna-be superhero was for this interview!!!

Back to the ziti- The ladies residing at The Baker House, Sofie and Catherine, are two brilliant, friendly, open minded vegans that became my close friends insanely quickly.  Catherine has made this dish a bunch of times and raved how it is always a win. Girl- you got that right!  Pool money to make dinner and eat it together!? Of course!!! Which lead me to enjoy the dish that I am sure will get anyone to give more vegan meals a try. Thank you ladies!

Baked Ziti That Will Change Your Life

Adapted from One Green Planet’s Recipe

Ingredients (total cost at Whole Foods: $21)

• 1 lb ziti pasta
• 1 24oz jar marinara sauce (we used an organic fat-free option plus some that was already open in the fridge)
• 1 1/2 cups vegan mozzarella shreds (we used 1 bag of daiya shredded mozzarella)
• 1 lb firm tofu, drained
• 2 Tbsp nutritional yeast or vegan grated parmesan
• 1 tsp salt
• 1/2 tsp black pepper
• 1 1/2 tsp dried oregano
• 2 tsp garlic powder
• 1/2 cup vegan cream cheese (we used 1/2 of a container of tofutti)

Steps

1. Boil water and cook ziti to manufacturer’s instructions and preheat oven to 425*F
2. For ‘ricotta’: crumble tofu in a large bowl and add in nutritional yeast (or parmesan), salt, pepper, oregano, garlic powder, and cream cheese. Mix fully with a fork or large spoon.
3. Mix the cooked pasta, most of the marinara sauce, and ricotta in a large bowl
4. In a large baking pan, add some marinara to line the bottom, transfer the mixture in, and spread it out evenly.
5. Top with the rest of the marinara and finally the layer of mozzarella shreds
6. Cover the dish with foil and bake ~20 minutes, uncover, and cook for another 5-10 minutes.
7. Eat with a side of greens and those people who actually get you and still like you! 😉 xo

Catherine, Sofie, and I eating takeout from ‘Hip City Veg’ on the Smithsonian Steps

 

 

The Soup Everyone is Craving- Even in the Summer

Hope you had a lovely fourth!  Unfortunately, after the stress of the RD (registered dietitian) exam (yes! I passed! 😀), I have not given myself a break and managed to get a pretty nasty cold.  My 4th consisted of a couch, good books, and the most hydrating foods I could get my hands on.  I drank lots of boxed coconut water, ate an entire watermelon, and had a few oranges, cherries, and fresh picked raspberries here and there; that is all that sounded good to me.

This is what I made myself for breakfast today:

Thai coconut curry veg amazingness.

Was going to make a green smoothie bowl of some sort, but was craving something hot and savory.  Holy **** it hit the spot. It would be a disservice not to blog about it.

Thai Coconut Curry Soup

Serves ~6 people. 2 ladles per serving.

Ingredients:

Keep in mind I did not measure anything. I am amazed at myself- this is truly a special moment. Perseverance and practice make progress. ! Feel it out, use what you’ve got in the fridge, and at first tread lightly with the spices and continue to add until you’ve got the mastermind punch of spice that you desire. 🙂 Throw some fun in too. Makes it taste better.

• 2/3 box of low sodium vegetable broth
• half of a 1lb bag of baby carrots
• 2 cloves of garlic (used the tiny holes on the cheese grater to finely mince)
• 1 large marble sized chunk of fresh ginger, peeled (used the tiny holes on the cheese grater to finely mince)
• 1 can of coconut milk
• ~1/2 tsp cayenne (you can always add more if needed)
• ~2/3 tsp turmeric
• ~2/3 tsp chili powder
• 1/2 large yellow onion, diced
• 1 large stalk of celery, roughly chopped
• 1 boiled potato, peeled and cubed (I always have boiled potatoes in the fridge, yum!)
• 1/4 head cauliflower, rough chop
• 1/4 can of Eden’s black soy beans (mom meant to get black beans, w.e)
• 4 handfuls of baby kale, roughly chopped (I am so lazy I just ripped it up with my hands)
• fresh mint and lime to top / garnish

The products I used

Steps: this is how I made it, I am sure there are better ways…

1. Pour the veg broth in a med/large pot and bring to a boil with the carrots. (If you decide to substitute winter squash or sweet potato for carrot, I still recommend putting these in first to boil, as well as maybe your cubed potato if it is not pre-boiled already). This allows the carrots to cook and get soft and sweet, as well as add some flavor to the broth.
2. While waiting for the boil, with the smallest setting on a cheese grater (or just mince), grate the garlic and ginger into the pot. Add in onions, coconut milk, and spices. Allow to boil for about 5 minutes, and turn down heat to simmer.
3. Add in the celery, boiled potato, cauliflower, and black beans. Let simmer about 2-5 minutes.
4. I actually put the chopped kale in my serving dish and ladled the soup on top of the kale. I don’t want my kale to lose its beautiful green color or nutrients. Definitely add that in last, after you turn off the heat.
5. Enjoy with fresh mint and a generous squeeze of lime! Yum!

Make it your own!

I did not plan on making soup today, I simply used the random veggies I had in the fridge and things I happen to find in the cupboard.  Play with different vegetables that you might have like bell peppers, zucchini, basil, idk, mm brown rice? Go crazy with it! Nom nom! xoxo much love and good health to you and to me!!