Fruit Picking & Recipe: Vegan, Gluten-Free Fruit Crisp

I don’t know about y’all, but fruit picking is one of my absolute favorite hobbies! Some of my best memories are of picking strawberries, blueberries, and peaches with my family.  We always had good laughs, full bellies, and way too much fruit to handle – Mulholland’s don’t do food in moderate!

Since moving to San Diego, Jimmy and I have made it a tradition to visit Carlsbad Strawberry Company each Spring. And last weekend with my sister in town, we picked organic apples and pears from Apple Starr Orchard in Julian, CA. We’ve been snacking on the fruits of our labor (pun intended!) all week and with the remaining fruit I am testing a new recipe as I type. I hope to share the fall-themed recipe (if successful) with you all soon.

But that got me thinking, I never told you all about my epic berry picking adventure with my parents in May. Nor the delicious dessert we made from our yield – recipe details below. A visit to Green Truck Farms in Markham, Virginia is a must if you live in the area. The selection was amazing (red raspberries, black raspberries, sour cherries, and blueberries), the price reasonable ($4/pint and no picking fee), and the staff was super friendly.

Berry Picking at Green Truck Farms
Berry Picking at Green Truck Farms

Many of these berries were enjoyed in their natural state. With rest, my mom and I got creative in the kitchen. I follow a vegan diet and she follows a gluten-free diet. Thus the Vegan, Gluten-Free Fruit Crisp was born, satisfying both of our needs and sweet tooths. Dad gave his stamp approval too!

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Vegan, Gluten-Free Fruit Crisp
Recipe
Adapted from Minimalist Baker
Ingredients:
  • 4 1/2 cups fresh fruit – I used 3 cups peaches and 1/2 cup each of blueberries, black raspberries, and red raspberries
  • 3 Tbsp maple syrup (or other sweetener)
  • 1 cup gluten-free rolled oats
  • 1/2 cup gluten-free baking mix
  • 1/2 cup chopped pecans
  • 1/4 cup brown sugar
  • pinch of sea salt
  • 4 Tbsp cold vegan butter, such as Earth Balance
Instructions:
  1. Preheat oven to 350 degrees F
  2. Grease 8×8 baking dish, add fruit, and then toss with maple syrup
  3. Add remaining ingredients to a bowl, mix until the butter is evenly distributed, and then spread evenly over fruit
  4. Bake for 45-55 minutes or until the fruit is bubbling and the top is crisp and golden brown.

We topped ours with banana-raspberry ice cream. For basic banana ice cream: add 2 large or 3 small frozen bananas, 1/2 cup frozen berries, and a few splashes of soy or almond milk to a food processor. Blend until smooth. This creates a quick and delicious whole food, plant-based ice cream!

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Vegan, Gluten-Free Fruit Crisp with Banana-Raspberry Ice Cream

Give this recipe a try and let me know what you think. The topping is versatile and pairs well with just about any fruit.

P.S. For my San Diego vegans, Apple Alley Bakery in Julian, CA has several vegan pies, including their original apple pie (not crumb topping).

~Katie J.

Recipe: The BEST Tofu {Breakfast} Scramble

After transitioning to a vegetarian / pescatarian eating pattern last Fall, I swore up and down that I would never, ever go vegan. Why?! Eggs. Eggs, were the reason I swore off veganism. I panicked and thought…

“what would I eat for breakfast?!”

Today, I fully recognize this fear as irrational. I mean,  HELLO – tofu scramble, oatmeal, smoothie bowl, avocado toast, pancakes – are all incredible plant-based, vegan breakfast options. But at the time, my standard breakfast was 4-6 eggs (all whites and one yolk) with oatmeal. Blah, boring!

After taking the vegan plunge in February, I decided to give tofu scramble a chance as a breakfast substitute for eggs. However, I was less than pleased the first few times. But I kept experimenting and one morning the BEST Tofu {Breakfast} Scramble was born! And it was DELICIOUS!

Here’s how I did it:

I snagged the base recipe, The Perfect Tofu Scramble,” from the Hot for Food Blog. Lauren and John create amazing vegan recipes with an accompanying YouTube channel, Hot for Food – You Tube. I added my own twist to their recipe and the results were amazing!

BEST Tofu {Breakfast} Scramble (serves ~6)

Ingredients:

14 oz firm or extra firm tofu

8-9 oz soyrizo (find at Trader Joe’s)

1/2 sliced onion

1 sliced bell pepper

1/3-1/2 lb sliced mushrooms

1/2 chopped zucchini (optional)

2 tbsp nutritional yeast

1/2 tsp turmeric

1/2 tsp paprika

1/8 – 1/4 cup non-dairy milk

sea salt and ground pepper to taste.

Directions:

A few hours prior or the night before, remove tofu from package. Store in the fridge on a plate with a folded paper towel underneath and on top of tofu. Place a heavy item, like an OJ container, on top of tofu to help drain excess liquid. This step is key to the BEST Tofu {Breakfast} Scramble.

In the morning, remove soyrizo from casing and crumble into a non-stick pan over medium-low heat. In a separate, large non-stick pan, fry onion and bell pepper over medium heat. I prefer to fry my veggies with a little water, but you can also use 1 tsp of oil. As they begin to soften, add mushrooms and zucchini. After 2 minutes or so, crumble the tofu into the frying pan. Heat and fry together for another 1-2 minutes. Next add the cooked soyrizo to the tofu mixture and fry to together for another 1-2 minutes. Add in the spices and nutritional yeast. Cook for a few more minutes until most of the liquid is absorbed and tofu begins to brown. Lastly, reconstitute the scramble with non-dairy milk and cook for another 2 minutes.

And viola – the BEST Tofu {Breakfast} Scramble is done. Serve with toast or a roll and fresh fruit. Don’t skip the coffee!

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Okay, now I am craving this right NOW! Give this recipe a try – you won’t be disappointed!

PS the secret ingredient is soyrizo! Total game changer.

~Katie J.

Healthy, Banana Oatmeal Cookies (Vegan, Gluten-Free)

Hi all – it’s surely been a while!

Today, I’m back with a simple and healthy cookie recipe. Just FIVE ingredients  – all REAL and zero JUNK.

Grab a few with coffee for quick on-the-go breakfast. Pairs well with tea for an after dinner treat. Great for the kiddos, too!

Banana Oatmeal Cookies

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RECIPE   **makes 21 cookies**

Ingredients: 

3 very ripe, large bananas (or four small)

2 cups oatmeal (quick or rolled & gluten-free)

2 tsp cinnamon

1/2 cup chopped walnuts (or pecans)

1/2 dried goji berries (or other dried fruit)

Instructions:

Pre-heat oven to 350º. Peel and mash bananas in bowl. Add remaining ingredients. Mix well so all the batter is evenly moist. Line cooking tray with parchment paper. Scoop batter forming golf ball-sized cookies. Place on tray and press down lightly to flatten. Bake for 10 minutes. Rotate tray and bake for another 10 minutes. Store in refrigerator or freeze extras.

Nutrition Facts (per cookie):

72 calories * 11 g carb * 2 g protein * 2.5 g fat


Give these a try, and let me know what you think! J is a fan – made them again for him this week.

~Katie J.

Nutrition for Hiking

This post is dedicated to my sister. For she keeps me honest and motivated to write regular blog posts! Thank you for your continued interest and support!!


Jimmy and I have been bitten, by the hiking bug. Again.

Hiking Mount Woodson
Mount Woodson Trail

We were quite the hikers in Hawaii. And while we haven’t hiked as much in the almost two years we’ve lived in San Diego, we are finally getting our butts back in gear.

We hiked the Mount Woodson Trail (6.4 miles) two weekends in a row. Woot Woot! No, we did not wait in line to take a picture on the infamous potato chip rock. Been there, done that. And I’ve been hiking Cowles Mountain Trail (4 miles) once per week after work.

Over the next few weekends, we have a long hike planned in Bend, OR and then the San Jacinto Peak (9.9 miles) in Palm Springs, CA. The later hike, will be the longest hike I’ve ever done. Estimated to take about 4.5 hours.

What are your favorites hikes in SoCal?

That got me thinking about my food choices and nutrition before and during long hikes of >2.5 hours. I am curious about how to structure my carb intake, as carbs are a major fuel source during exercise.

Usually before a long hike, I eat a plain blueberry or cinnamon raisin bagel and banana in the car. At the peak, I’ll have a Clif bar, fruit, or 1/2 PB sandwich. But, will that be enough for my impending 9.9 mile hike? I doubt it.

The article, Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance,  has recommendations for carb intake by athletes. Yes, I know I am recreational hiker, not an athlete. But, I am a [nutritional] science nerd and plan to test the following recommendations on myself.

~Carb loading for 36-48 hrs prior to hike: 10-12 g/kg/d = 590-708 g/d 

Wowza! That’s a lot of carbs. It’s doubtful I will eat that many carbs or even come close! The day before our hike, I will probably just choose carb-rich meals and graze on fruit through out the day. Basically just bump up my “normal” carb intake.


~Pre-hike for 1-4 hrs prior to hike: 1-4 g/kg = 59-236 g

My normal bagel and banana meal is ~55-65 g carbs. I’ll probably stick with that or increase it slightly. Maybe go with a mega banana – HA you know the ones.


~During hike: up to 90 g/hr = 405 g

Well, that is a very loose recommendation! On a shorter hike, I only eat 20-40 g carbs at the peak. On this hike, I plan to snack every 1.5 hours or about 3 times during the hike. I’ll be bringing Clif bars and bananas and/or apples. I’ll likely eat about 165 g carbs total or 35 g carbs per hour.

How do you fuel up before a long hike?

I will certainly document our experience hiking the San Jacinto peak. Stay tuned for a detailed post in the coming weeks.


And just for food sake, here is new favorite recipe. Husband approved.

Cauli-power Fettuccine “Alfredo”
Cauli-Power Fettuccine “Alfredo” [reheated]
[Vegan] Cauli-Power Fettuccine “Alfredo” recipe from Oh She Glows.

The recipe calls for 8 oz of pasta, and I used 12 oz of whole wheat Fettuccine, so I increased all the other ingredients by 1.5. Thankfully, my cauliflower was large! I skipped the olive oil and used raw garlic. Oh! And my almond milk was sweetened, but the sweetness was undetectable in the final product. At the end, I added steamed broccoli for color and texture. So many cruciferous vegetables in one dish!!

And one more…

Tucson Spicy Lentil Tacos
Tucson Spicy Lentil Tacos

This recipe from the Engine 2’s 28-Day Challenge Guide needs a little work. Or maybe my toppings need to be re-vamped. Either way, I love the concept and will try again soon!

Have a great week/weekend!

PS I’m t-minus 2 days till my 30th birthday – yikes!!

PPS As of today, I have officially been a Registered Dietitian for one year!! Happy career anniversary to me 🙂

~Katie J.

What Motivates You?

What motivates you to live healthfully?

For me, it’s many things.

> My career as Dietitian – got to walk the talk, am I right?!

> The goods vibes I get from treating my body right. Hiking with my love is my favorite!

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Sunday AM Hike

> A long-standing, deep fascination with preventative health and wellness. I am always pursuing MY “optimal health.”

> And then lately for me it’s the olds. You may be wondering, “Katie what are these ‘olds’ you speak of?” They are the Residents I work with as Clinical Dietitian in skilled nursing facilities. Many of them live there long-term dealing with debilitating diseases and conditions. Many of these diseases and conditions are consequences of their lifestyle. Poor diet. Lack of exercise. Uncontrolled chronic diseases. They serve as a continuous reminder for me to play an active role in my health and wellness.

While my motivation does dip now and again, those are my reasons to get back on track. I am also motivated and inspired by many things I read, watch, and eat. Below are my current favorites.

Books:

  • How Not to Die – Michael Greger, MD

My current read. I am LOVING this book. It discusses ways to prevent, treat, and reverse the 15 leading causes of death in the U.S. through lifestyle medication, such as diet.

  • What to Eat – Marion Nestle, PhD
  • Michael Pollan books

Documentaries:

  • Earthlings – addresses Speciesism towards animals. Narrated by actor, Joaquin Phoenix. The hubs decided to become vegetarian after watching this documentary.
  • Vegucated – follows 3 people who are challenged to try veganism for 6 weeks.
  • Forks over Knives – promotes plant-based eating as lifestyle medication for chronic disease prevention and treatment.
  • Cowspiracy – addresses animal agricultural as a negative environmental impact.

YouTube Channels:

  • Montana Danna – LA chick posting daily videos featuring 12 week fitness challenges and vegan eating.
  • Lauren Toyota – Canadian, vegan lifestyle videos. Also does Hot for Food channel with BF John, new recipe videos weekly.

Apps:

  • Dirty Dozen – Dr. Greger’s advice on foods to eat daily “to not die.”
  • Daily Dozen – The Environmental Working Group’s advice on which produce to buy organic versus conventional. Very handy while grocery shopping – don’t be dumb like me, and leave your phone the car!

And of course the gorgeous food.

I am continually motivated by gorgeous, tasty plant-based food. Here are some of my latest creations.

Green Smoothie
Sunday’s Post-Hike Green Smoothie

Recipe: Blend 3 frozen bananas, 2 cups spinach, 1 Tb ground flax seed, handful of ice, and 1 cup water. Daily Greens √ √

Saturday's Lunch - Curry Quinoa & Lentils
Saturday’s Lunch – Curried Quinoa & Lentil Bowl

Recipe: Bring 1 cup quinoa, 1 cup lentils, ~4 cups of water, 1 Tb cumin, 1 Tb coriander, 1 Tb turmeric, 1/4 tsp red pepper flakes, 1/4 tsp mustard, and 1/2 tsp ginger to a boil. Simmer for ~15 minutes. Mix in 1 cup peas and top with chopped tomato. Makes 4 servings. Daily turmeric √ Vegetables √

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Vegan Cobb Salad @ The Cheesecake Factory

The Cheesecake Factory now has several vegan options including this Vegan Cobb Salad. I was shocked! And it was killer! Yes, I did skip dessert and yes, it was slightly sad for me. You know I love the Cheesecake Factory.

Random Pancakes
Random Pancakes

Admittedly, an old stack – but too gorgeous not to share!

Recipe: 1/2 cup of Wheat Montana’s Whole Grain Pancake Mix with Flax and subbed 1/2 banana and a little soy milk for the milk, eggs, and oil. Topped with other 1/2 of banana and maple syrup. SO good.

What are your sources of motivation How do you stay on tray? Share in the comments below!

Okay, now off to make some banana ice cream. I am craving something sweet tonight!

~Katie J.

Let’s Talk Protein

When I tell friends/family/colleagues that I no longer consume animal products, they have questions.

What?! Why?! How?!

After the initial shock and rightfully so…

[6-9 months, and I was eating 4-6 eggs whites at breakfast, 4-6 ounces of meat at lunch and dinner, and snacking on greek yogurt and protein powder/bars through out the day.]

Then their interest perks, and they ask…

Where do you get your protein? Do you get enough protein?

Very valid, common questions to ask a vegetarian or vegan.

Protein is in nearly all plant foods. Fruit. Vegetables. Grains. Nuts/Seeds. Legumes. Each day, I eat a variety of foods to ensure I consume adequate protein and essential amino acids for my body.

My favorite plant-based protein sources are:

  • whole grain bread/tortillas 4-6 grams/slice or wrap
  • quick oats 10 grams/cup
  • peanut butter 3.5 grams/tablespoon
  • soy milk 7 grams/cup
  • beans (pinto, black, garbanzo) ~15 grams/cup
  • nuts/seeds (chia, flax, hemp) ~2-3 grams/tablespoon

But do I get enough protein? Yes. 

The average, healthy adult needs at least 0.8 grams of protein per kilogram of body weight. (Divide body weight in pounds by 2.2 to get body weight in kilograms). Being younger or older, an athlete, and pregnant as well as having certain diseases and conditions does impact your need for protein.

So at a minimum, my body needs 47 grams of protein/day. Which is not a difficult amount to consume.

Last week as an experiment, I tracked all my meals in MyFitnessPal (mojo425). And guess what? I easily ate 70 grams of protein or 15% of my total calories that day. All plant-based.

Here’s the proof.

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If you are interested in learning more about plant-based eating and protein sources check out Rebel Dietitian and No Meat Athlete. Both Dana and Matt are Registered Dietitians with fantastic websites that are loaded with valuable information and resources.

This great protein chart is by Dana, the Rebel Dietitian.

Top-Sources-of-Plant-Based-Protein

Also, always feel free to leave me a question in the comments. I am happy to chat more with you. Coming from a diet very heavy in meat, eggs, and dairy I have learned a few tricks in my journey to plant-based eating.

Have a great week!

~Katie J.

Wedding Weekend + Airport Eatin’

Last weekend, we traveled to Hilton Head Island, SC for a wedding. The weather was gorgeous and so was the bride, a cousin of J. We saw lots of alligators basking in the sun pond-side. SO Wild! And enjoyed time with our extended family. J has a gazillion aunts, uncles, and cousins.

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Friday Night – Hilton Head Island Wedding

Excuse the crazy hair, it was quite windy at the beach. The couple handed out flip-flops and sun glasses for all the guests – cute touch!

This was our first wedding since transitioning to plant-based eating. For formal occasions, we have decided to just “go with the flow” and eat pescatarian (vegetarian + fish) or vegetarian. But at this wedding, we were blown away! The bride and groom offered a vegan dinner option at the reception. Our meal was a colorful salad with delicious dried cherries and candied walnuts, a soft dinner roll, and a quinoa stuffed portobello mushroom. Hors d’oeuvres included roasted rainbow carrots, colorful cauliflower, and asparagus with hummus as well as crackers along with unique jams like roasted garlic onion.

For the sake of honesty, I’ll admit, skipping the wedding cake was HARD. I LOVE wedding cake. But snacking on a few Oreos (yes, they are vegan) back at the condo did make me feel better. Especially since they were double stuffed! Score!

We fully enjoyed our vacation and ate most meals out. Hilton Head may not be as vegan-friendly as SoCal, but we made it work. Here are some of the restaurants we tried and meals we ordered. Our favorite was Delisheee Yo for lunch on Friday.

The Salty Dog – Ordered the Black Bean Burger Basket with seasonal fresh fruit and a beer! Not positive this was 100% vegan – the roll tasted a little buttery.

Giuseppi’s – Shared a Greek Salad and Veggie Weggie – no cheese on either.

Delisheee Yo – Ordered the Happy Rap. Loved the vibes of this little cafe! Tons of vegan and vegetarian options.

Hilton Head Diner – Ordered ala carte and munched on a bagel with jam, fresh fruit, and home fries. Carbs on carbs on carbs!

Eating at the airport was a tad trickier. Our flight was a red-eye from San Diego to Charleston. We ate a large dinner at home and packed nuts and fruit for snacks. Our layover was in Dulles. I always always travel with oatmeal, so I ordered a coffee (duh) and a tall soy milk from Starbucks. I ate my oatmeal cold with soy milk and a banana. Cold oats are my newest breakfast obsession. More on that another time. In Dulles, J had coffee and a donut (not vegan!) and later a bagel with avocado and steel cut oatmeal from Panera.

Flying back to San Diego, we grabbed some food at the Charleston airport before taking off and then again during our layover in Houston at the William P Hobby airport.

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Charleston Airport Eats

In Charleston, I purchased this Clif bar and the apple was a left over snack from home. Fun fact: many Clif bars are vegan as well as their Builder (protein) bars. White Chocolate Macadamia Nut is my favorite flavor!

Courtesy of Southwest, I also munched on peanuts and pretzels.

Houston Airport Eats
Houston Airport Eats

This beauty [Falafels, Pita, Greek Salad] was my dinner in Houston. Purchased from Yia Yia Mary’s. A tad pricey at ~$13.50, but I was happy to find a vegan option and truly fresh vegetables in an airport. Bonus: the staff was very knowledgeable about their ingredients.

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Houston Airport (almost) Eats

Anyone else have a fear of being hungry mid-flight, thousands of feet in the air? I sure do! So we also picked up these bars in Houston too. We did not end up eating them. The top was Jimmy’s and the bottom mine.

NuGO is a line of vegan protein bars. This was my first time buying one, and I gave it a try at home. I rate it as a 7/10. It definitely has that unmistakable protein bar taste, but the dark chocolate flavor is pretty spot on. Would I purposely buy one again? Probably not. But I was happy to find a vegan option in the airport.

How do you eat healthy at the airport? I’d love to hear your tips!

Have a great week!

~Katie J.

Weekend Workout and Smoothie Bowls

It may be Tuesday, but I’m bringing it back to the weekend. Mine went a little something like this.

Smoothie Bowl – Leg Workout – Smoothie Bowl.


First Smoothie Bowl of the Weekend

Last week, I was sick as a dog and only managed two gym workouts. Gearing up for leg day on Saturday, I needed some major fuel, so I whipped up a giant smoothie bowl with a protein boost.

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Vanilla Chia Banana Smoothie Bowl

For this bowl, I blended 3 frozen bananas, 3 tablespoons soy milk, and 3 tablespoons Vegan One Nutritional Shake in the Vanilla Chia flavor. Topped with Nature’s Path Vanilla Almond Granola and cocao nibs.

Vega is plant-based giving the bowl a slightly green color. It was my first time trying this brand. I bought a sample packet at Sprout’s and used about 1/3. These days, I am not big on protein powder. I prefer to get my nutrients directly from food, but I did really like the chai flavor in this bowl. We’ll see, I may buy sample packets from time to time.


Weekend Workout

Here are the details of my leg workout. It took about ~45 minutes. I usually rest about 15-30 seconds between sets.

Set 1: Super Squat Machine (facing inward)

  • 15 x wide stance [90#]
  • 15 x narrow stance [90#]
  • 12 x wide stance [110#]
  • 12 x narrow stance [110#]
  • 10 x wide stance  [130#]
  • 10 x narrow stance [130#]
  • 12 x wide stance [110#]
  • 12 x narrow stance [110#]
  • 15 x wide stance [90#]
  • 15 x narrow stance [90#]

*Start with the lightest weight, build to the heaviest weight, and then taper back down to the lightest weight.

 

Set 2: Lying Leg Curl  3 x 15 [45#]  *superset*                                                                                                        

Thigh Abductor  3 x 15 [75#]

*Complete set of lying leg curls, immediately complete set of thigh abductor, rest, and then repeat superset two more times.

 

Set 3: Leg Extension  8 x right leg [30#], 8 x left leg [30#], 8 x both legs [70#] *superset*

Stiff Legged Deadlifts  3 x 15 [40# barbell]

*Complete set of leg extensions, immediately complete set of stiff legged deadlifts, rest, and then repeat superset two more times. One set of leg extensions is 24 reps – 8 reps on the right, 8 reps on the left, 8 reps with both.

 

Set 4: Calf raises  4  x 12 [80#]

*To target all muscles in your calf – do the 1st set with feet pointed straight, 2nd set with feet pointed out, 3rd set with feet pointed straight, and 4th set with feet pointed in.

 

You’re done! Warm-down and stretch.

Let me know in the comments if you try this workout!


Second Smoothie Bowl of the Weekend

Sunday for lunch, I was craving another smoothie bowl. Luckily for me, I had 3 more frozen bananas. Unluckily for me, the hubs also wanted a bowl. I settled for a half bowl with a side of kale salad.

Strawberry Banana Smoothie Bowl
Strawberry Banana Smoothie Bowl

For this bowl, I blended 3 frozen bananas, 5 frozen strawberries, 3 tablespoons soy milk, and 3 tablespoons Vegan One Nutritional Shake in the Vanilla Chia flavor. Topped with Nature’s Path Vanilla Almond Granola, frozen strawberries, and cocao nibs.

I am just loving banana ice cream, acai bowls, and smoothies bowls. You must get on this bandwagon ASAP. Let me know your favorite combinations, and I will give them a try!

Have a great rest of the week, my blog buddies.

~Katie J.

Day of [Vegan] Eating

Curious what a plant-based dietitian eats in a day? If so, you are in luck,  because yesterday I chronicled my eats.

While each day various, this is a fair representation of how I eat on Sunday. Plant-based. Colorful fruit and veggies. Adequate protein. Treats in moderation. Healthy and Delicious!


For breakfast, we created our own acai bowls at home (I’ll be sharing my recipe soon). If you’ve never had an acai bowl, you are seriously missing out! Track one down and try ASAP! They are refreshing, loaded with juicy fruit, and chock full of antioxidants. In San Diego, you can find them just about everywhere. Smoothie shops, Juice bars, Cafes, and now the Jones Cocina.

Breakfast - Acai Bowl
Breakfast – Acai Bowl

At lunch, we made our new favorite. Portobello mushroom burgers with a side salad. Apparently, I’ve been living under a rock for the past (nearly) 30 years. Last weekend was my first encounter with this wondrous creation. And I loved it. And I made it again this weekend. Topped with vegan cheese. Savory flavor and a cinch to make.

Lunch - Portobello Mushroom Burger & Salad
Lunch – Portobello Mushroom Burger & Salad
Lunch - Portobello Mushroom Burger & Salad
Lunch – Portobello Mushroom Burger & Salad

For Sunday dinner, we always always have Mexican. Every few weeks, I cook 2# of dried pinto beans (with salt, pepper, red chili flakes) in the crock pot. It lasts about 8 meals for us. Top pinto beans with salsa, lettuce, and avocado. Scoop with chips or fill taco shells or a burrito. The hubs likes his with cilantro lime rice for that fullness factor. And then we enjoy as leftovers for Monday’s lunch. Best routine everrrr.

Dinner - Taco Salad
Dinner – Taco Salad

And of course, I snacked during the day. I ate about half of this pint. My first time trying Sorbabes – bought at Spouts. It was good! I will def buy again and/or try more flavors.

Snack - Sorbabes Sorbet
Snack – Sorbabes Sorbet

I also nibbled on fresh pineapple practically every time I entered the kitchen. So yeah, a lot of pineapple. And I sampled food, as I prepped for the week.

Recently J decided [on his own] to kick eggs to the curb. As some of you may know, I used to eat 4-6 eggs every morning and he ate 6-8 eggs every morning. Crazy, I know!! We ate mostly egg whites, but it was expensive and simply no longer aligns with our goals and personal preferences. While we both strive to eat plant-based when possible, we are flexible. For example, J eats vegetarian on grad school weekends. We do our best and always eat plant-based at home.

Since we don’t eat eggs for breakfast, what do we eat? I usually have a large bowl of oatmeal with fruit and/or peanut butter. Lately J has been making a breakfast burrito, oatmeal, and a banana. So on Sunday, I prep roasted potatoes, cilantro lime rice, and seasoned black beans. Just add salsa and avocado – makes a killer, filling burrito!

There you have it. My Sunday eats as a plant-based dietitian. Also on this day, I did not go to the gym, but rather enjoyed a long, leisurely walk with J and the dog.

Leave me a comment if you’d like a specific recipe. Have great week!

~Katie J.

*TWO INGREDIENT* {Vegan} Banana Ice Cream

Perfect for…Breakfast. Pre-Workout. Post-Workout. Dessert. Anytime. All the Time.

Tip: Think ahead. Always, and I mean always, keep frozen bananas on hand. I buy an extra 2-3 bananas each week to freeze. They are essential for ice cream and a lovely addition to smoothies.


Instructions

Step 1: Freeze 2 large or 3 small very ripe bananas. (Soft, spotty, and browning bananas are the perfect sweetness for ice cream.) Peel and cut into chunks before freezing.

Step 2: When ice cream craving hits, thaw bananas on counter for ~5 minutes. Grab food processor or high-powered blender. Dump in bananas and add 2-3 tablespoons of soy milk, for ultimate creaminess.

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Starting Point

Step 3: Blend on high for ~1-2 minutes.

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Midpoint

Step 3: Stop blending. Scrape down sides and/or push stubborn banana chunks down towards blade.

Step 4: Blend on high for another ~1-2 minutes or until consistency of soft-serve is achieved. See ↓↓↓ for example.

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Finished Product

That’s it.

>Four super simple steps.

>Two ingredients. And don’t skip the soy milk – it makes the creamy, fluffy texture, just like the “real” stuff.

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Recipe can serve two, but I enjoy this guilt-free treat all to myself! No shame!

And don’t forget the toppings…

  • fresh/dried fruit
  • nuts and seeds
  • cocao nibs
  • nut butter
  • coconut flakes

…the sky’s the limit.

Today, I topped mine with chopped dried figs, banana slices, and chia seeds. Tasted pretty darn good after a hard leg day.

I hope you enjoy this recipe and give it a go. It can also be used as a “base recipe” for other fruit ice cream. Try blending in frozen berries, pineapple, or mango. Feeling very adventurous? Try spinach. Need a protein boost? Try a scoop of protein powder. Chocoholic? Try cocoa powder.

Let me know what fun variations you try.

~Katie J.