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. black bean brownies 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.

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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
Posted in brownies, cheap, college, dessert, dietetics, easy, Happiness, health, plant based, recipe, vegan | Tagged , , , , , , , , , , , , , , , , , | 3 Comments

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 <3

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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.

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  • 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

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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.

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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

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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 <3 :-)

Vegan Chili
Portions: 7

 

Food Groups Amount Per Portion
Grains 0 ounce(s)
Whole Grains 0 ounce(s)
Refined Grains 0 ounce(s)
Vegetables 4¼ cup(s)
Dark Green 0 cup(s)
Red & Orange 1 cup(s)
Beans & Peas 1¾ cup(s)
Starchy ¼ cup(s)
Other 1¼ cup(s)
Fruits 0 cup(s)
Fruit Juice 0 cup(s)
Whole Fruit 0 cup(s)
Dairy 0 cup(s)
Milk & Yogurt 0 cup(s)
Cheese 0 cup(s)
Protein Foods 0 ounce(s)
Seafood 0 ounce(s)
Meat, Poultry & Eggs 0 ounce(s)
Nuts, Seeds & Soy 0 ounce(s)
Oils 1 teaspoon
Limits Amount Per Portion
Total Calories 232 Calories
Empty Calories* 38 Calories
Solid Fats 22 Calories
Added Sugars 16 Calories
*Calories from food components such as added sugars and solid fats that provide little nutritional value.
Empty Calories are part of Total Calories.
Nutrients Amount Per Portion
Protein 10 g
Carbohydrate 38 g
Dietary Fiber 10 g
Total Sugars 14 g
Added Sugars 4 g
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 3 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 – EPA 0 mg
Omega 3 – DHA 0 mg
Cholesterol 1 mg
Minerals Amount Per Portion
Calcium 98 mg
Potassium 1158 mg
Sodium 255 mg
Copper 509 µg
Iron 4 mg
Magnesium 78 mg
Phosphorus 256 mg
Selenium 14 µg
Zinc 1 mg
Vitamins Amount Per Portion
Vitamin A 67 µg RAE
Vitamin B6 0.6 mg
Vitamin B12 0.0 µg
Vitamin C 52 mg
Vitamin D 6 µg
Vitamin E 3 mg AT
Vitamin K 23 µg
Folate 122 µg DFE
Thiamin 0.3 mg
Riboflavin 0.4 mg
Niacin 8 mg
Choline 63 mg
www.SuperTracker.usda.gov

 

Posted in dinner, easy, Eats, gourmet, health, plant based, rawtill4, Recipes, vegan | Tagged , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

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!

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
  1. 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
  1. Process until smooth, adding water or non-dairy milk as necessary or desired
  2. 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 :)

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

Posted in 80/10/10, dessert, dietetics, easy, Eats, fat free, Gluten Free, Happiness, hcrv, ice cream, Nutrients!?, plant based, raw, Raw Vegan, rawtill4, recipe, Thrive Eating Live, vegan | Tagged , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

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.

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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.

IMG_20150207_171122 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. Snapchat--750773866263956008

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

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4. At the end of the day, you know you’re going to save the world.  IMG_20150307_200447Just check out what the scientific report of the 2015 Dietary Guidelines Advisory Committee says: veganevidence

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

Posted in advice, Be Veg At Purdue, brownies, college, dietetics, Happiness, Kappa, student, Superheroes, Tips :), vegan | Tagged , , , , , , , , , , , , , , | 4 Comments

8 Reasons to Drink Smoothies with 5 Step Perfect Smoothie Guide

lifeisrawesome:

Try a smoothie for breakfast tomorrow!

Originally posted on Be Your Own Hero:

One great way to get healthy is to make friends with the big bad blender and smooth up your fruits and veggies. There are lots of benefits to smoothie drinking, from the hello hydration, filling up with fiber, and nutrient density, to the simplicity of the quick and easy recipes. Make your life easier and blend up something smart and satisfying.

nutrition stripped

  1. Easy Weight Loss and Maintenance: Smoothies are a fantastic meal replacement. You can imagine it would be easy to loose weight switching from bacon and eggs for breakfast to a fruity green smoothie. Providing fiber with high water content and nutrients to keep you fuller, longer, and to help listen to hunger cues. Also, sweet nutrient dense smoothies help to curb cravings by satisfying your sweet tooth while providing you with the nutrients you need.
  2. Energy: Since blenders break down fiber and large pieces of food for us…

View original 708 more words

Posted in Tips :) | 1 Comment

15 Habits For The New Year: Resolutions To Live By

Habits are everything. Let’s make a list of the habits we are proud of and a list of the habits we are not so proud of. This year, continue to build those constructive actions that make you happy. Here, you will find inspiration for good habits to make, and how to work on them.


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1.    Wake up with an intention -Will it be gratitude and happiness or complaining and dismay today? The choice is yours. Make the decision, and set an intention to stick to. Make it a habit to wake up like this.

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2.    Spend time with loved ones - Let’s put an end to the habit of blowing people off for work.  Love and love and nothing else, is all we need. Workaholics (like myself) are prone to opting out of quality time. This year, put love on top.

3.    Have Fun - What do you absolutely LOVE to do? Are you doing it? Like, ever? Well, you should be! This life is too short to not do what makes us happy. Get in the habit of committing some time to fuel your fun. Trust me, it’ll make it easier to focus in the long run.

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4.    Turn around the negativity - Beautiful people are having complainy conversations these days, so let’s put an end to it. Next time someone complains to you, it is important to be empathetic, yes, but it is also important to recognize the good in life. Try not to let the complainers bring you down. Even worse is negative self-talk. We are all guilty of telling ourselves we suck now and then. Let’s consciously make it a habit to notice the negativity and turn it around.

Check out the full article here!

Posted in advice, exercise, fitness, Happiness, inspiration, MOTIVATION, The Odyssey, yoga | Tagged , , , , , , , , , , , , , , , , , , | 4 Comments

Apple Cinnamon 1 Ingredient Waffles: Gluten-Free, Vegan, Scrumptious Style

Just because I’m Jewish doesn’t mean my family doesn’t do something special Christmas morning ;-).  These babies are light and fluffy, with the perfect chewy to crispy-ness ratio.  So warm and satisfying.  Crowd-pleaser approved.
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The one essential ingredient for this recipe? MOCHI!

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Mochi is traditionally seen in japanese cuisine, and this Grainaissance brand is literally just brown rice!  But it puffs up like an incredible puffed pastry!  You can buy it unflavored, or savory, I like the cinnamon raisin one for waffles. :)

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Apple Cinnamon Topping:

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  • a grated apple
  • grated ginger (to taste- start small! this stuff is powerful :)
  • a drop of vanilla
  • cinnamon
  • a handful of chopped walnuts
  • mix well!

Serve with fresh berries, cinnamon, and real maple syrup :-*

* Magic! *

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Posted in 2 ingredients, breakfast, cheap, easy, fitness, Gluten Free, gourmet, Happiness, hcrv, health, Products | Tagged , , , , , , , , , , , , , , , , , , , , , , , , | 7 Comments