Weekly Vegan Meal Prep: Chia Pudding and Overnight Oats Recipes

Here’s two easy recipes to help save time during the busy workweek.  weeklypreponthegothumb

Click Here to watch

Chia Pudding

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  • 1/4 cup chia seeds
  • 1 cup plant milk

Overnight Oats

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  • 1/2 cup oats
  • 1 Tbsp chia seeds
  • 1/2 cup plant milk

Optional Fixin’s

  • 1 tsp vanilla
  • 2 Tbsp dried or frozen fruit
  • 1 chopped fruit, like banana or apple
  • 1 Tbsp seeds or chopped nuts
  • 1 tsp maple syrup
  • dash of cinnamon

Steps

  1. On a Sunday night, combine each recipe’s ingredients in 5 separate to-go containers like jars or tupperware and mix well
  2. Keep in the refrigerator and take one per day for a great breakfast, craving curbing snack, or nutritious dessert
  3. Enjoy often in good health! <3
Posted in breakfast, college, easy, Gluten Free, plant based, quick, Recipes, vegan, video | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Fat Free Vegan Blueberry Kale Bliss-Cream

Here, healthy + ice cream + so good goes in the same sentence.

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You will need: high speed blender or food processor

Time: 5 minutes

Ingredients:

  • 2 leaves of kale, stemmed and rinsed
  • 2 ripe bananas, peeled and frozen for at least 6 hours
  • 1 fresh ripe banana
  • 1 soft medjool date, pitted
  • 1/2 tsp of vanilla
  • 2 dashes of cinnamon
  • 1/3 cup of frozen blueberries

Steps:

  1. Put the kale in first so it is closest to the blade
  2. Add in frozen bananas, date, banana, vanilla, and cinnamon
  3. Blend until creamy
  4. serve with blueberries and a dash of cinnamon
  5. Run around like you were just blessed with those beautiful legs. xo

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Posted in breakfast, cheap, dessert, easy, Eats, fat free, health, plant based, quick, recipe, vegan | Tagged , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Memorial Day Watermelon Salad and Video

In honor of Memorial Day, I decided to make my favorite watermelon salad with mint and lime.IMG_20150525_094125The mint reminds me of my Grampa, who served in the army in World War II.  This is a great side dish or breakfast that is perfect for hot weather.  I uploaded a short video that shows how easy it is to make.  To watch the video, click here.

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Watermelon

The search for refreshing stops here.  Watermelon is of course hydrating, but is also high in vitamins and minerals.  The red color of watermelon provides the incredible antioxidant lycopene, which was shown to be effective in preventing skin damage from the sun in tomatoes according to a study published in the British Journal of Dermatology.  Watermelon also provides vitamins like vitamins A, B6, and C and minerals like potassium, copper, and magnesium. According to USDA’s supertracker, 1/4 watermelon provides 7g of protein.

Mint

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It is incredible how mint grows everywhere like crazy, but it costs $4.00 to buy a tiny organic package of it wrapped in plastic at the grocery store.  I highly recommend growing it yourself and throwing it into everything.  It is delicious in salads, wraps, smoothies, and the flavor is not overpowering.  I love it blended with frozen bananas for a refreshing mint ice cream.  This mint can also be used as a great herbal tea.

Lime

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I recommend a squeeze of lemon or lime on everything.  It adds vitamin C which is necessary for absorption of iron.  Many female vegans ask me how I get enough iron and eating nutrient dense foods is my first answer, but I am also intentional about my squeeze of lemon or lime juice.  Plants are abundant in minerals like iron, but the delicious vitamin C from lemons and limes adds great flavor to any bland meal and provides the antioxidants and vitamins necessary to help absorb all of my nutrients.

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So This Is Growing Up

Responsibility: Response. Ability.

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Mary, Me, Gracie, Mama, and Dad in front of the Beering fountain after graduation

Congratulations Graduate!?

I was never fond of sitting down and homeworking.. graduating has been the most epic milestone of my life for sure. What started as the craziest crowd surfing, football cheering, themed party-going all year slumber party ended as a isolated, library loving, caffeine craving, exam odyssey.  To all the nights I felt alive and to all the nights I wanted to die.. Looking back, I am glad I took on the adventure, I learned more than I ever thought I would.

You’re Ready.

Hyundai Elantra <3

Hyundai Elantra <3

Two words, lingering. They should make me ecstatic, but instead leave me feeling overwhelmed and wary.  My dad hands me the keys to my new mode of transportation: a gorgeous, sleek, smooth Hyundai elantra.  I know I should be jumping for joy, but all of a sudden, the responsibility of life is real, and my father thinks I am ready for it.

How Does It Feel?

Excited AND scared. People keep asking me “so, how does it feel?!” And, I don’t really know. I feel strange. Excited for new beginnings, yet sad about the closure with the wonderful life and friends I had at Purdue. I already had a nightmare that I forgot to study for an exam… glad THAT’S over!! If you ask me how I feel, don’t expect a straight answer, I could start crying (happens every time when I listen to Tay Swift’s “Never Grow Up”) or I could smile with excitement. I feel both.

Now What?

Y’all, I am headin’ to Texas! I am going to the combined Masters and Dietetic Internship program at Texas A&M University.  It will be another rigorous adventure!  I hope to pass the RD exam, go to Dr. T Colin Campbell’s Plant Based Nutrition Course, maybe even get to see California and go to Living Light Culinary School, who knows! I hope to get a camera and get more recipes up with videos too! Let me know what you think you see me doing in the future- I have no idea really, as long as I don’t have to take life TOO seriously ;-).  Teaching yoga and food-demoing? Of course! I’d love to be able to help as many people as I can.  <3

Thank you all for the support. Do keep in touch!

xoxo Reines

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Introducing: How To Prepare Kale Video

Want to learn how to prepare kale? Let me and Anna Lawler show you how fun and easy it is with this new video! 

Click here to watch the video!

Click here to watch the video!

Get the Kale Caesar Salad recipe from McKel Hill, RD of Nutrition Stripped. And thank you Larry Mashall of Marshall Camera Wedding Films for making this! If you’re getting hitched – he is the best videographer out there!!

Anna (left) and me (right) de-stemming the beautiful kale

Anna (left) and me (right) de-stemming the beautiful kale

My Favorite Kale Salad?

  • 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

Check it out! Only 2 cups of kale has plenty of:

  • calcium for strong bones
  • vitamin K for heathy blood
  • vitamin A makes for night vision like a superhero and also is able to defend your cell integrity, like
  • vitamin C in acting like an antioxidant to not only keep you from getting sick! But antioxidants may also prevent cell damage that could result in pre-mature aging (wrinkles), cancer, heart disease, muscle soreness from exercise, and a slew of other health issues!
  • folate which is essential for proper DNA production and healthy cell formation
  • potassium to keep your muscles and nerves communicating properly (yes this includes your heart muscle!)
  • fiber to keep your gut happy as well as stabilize blood sugar and help with weight maintenance by helping you to feel satisfied. Oh KALE YES

According to the USDA’s Supertracker , only 2 cups of chopped kale provides:

Nutrients Amount Per Portion
Protein 6 g
Carbohydrate 12 g
Dietary Fiber 3 g
Total Sugars 0 g
Added Sugars 0 g
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.2 g
Omega 3 – EPA 0 mg
Omega 3 – DHA 0 mg
Cholesterol 0 mg
Minerals Amount Per Portion
Calcium 201 mg
Potassium 658 mg
Sodium 51 mg
Copper 2009 µg
Iron 2 mg
Magnesium 63 mg
Phosphorus 123 mg
Selenium 1 µg
Zinc 1 mg
Vitamins Amount Per Portion
Vitamin A 670 µg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.0 µg
Vitamin C 161 mg
Vitamin D 0 µg
Vitamin E 1 mg AT
Vitamin K 944 µg
Folate 42 µg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 1 mg
Choline 0 mg
Posted in Demos, Recipes | Tagged , , , , , , , , | 6 Comments

10 Perks of Dating a Health Conscious Guy

Guys: If you have trouble making healthy choices, chances are you are struggling with the ladies, too.  Check out this list, and think twice about that fried double bacon beef burger crap (that actually leads to impaired blood flow) they call “man food”.

1. They look good naked. Obviously, health conscious guys like to take care of themselves, but they don’t just do the whole buff brick-head lifting thing. They are aware of the benefits of endurance training as well, and let’s just say ladies: I hope you can handle it.

2. They are confident: The crap his friends give him for bringing a kale smoothie to class doesn’t faze this guy. He doesn’t need the approval of others to dictate his actions.

3. They know how to have fun. You can be confident that going with him to the bars won’t be embarrassing for either of you. You will not have to worry about taking care of him after a night out and he will be a fun date to try new things with and go on your own fun adventurous with throughout the day.

For the full article, click here.

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Enjoy and Control Your Health: Introducing My Mindful Eating Video!

….Whoever said you needed to give up ____ to be healthy, never heard of mindful eating.  Whether trying to lose weight, combat cravings, or simply enjoy food even more, the benefits to mindful eating are endless.

Learn to Stop Mindless Eating

As a senior studying dietetics who has learned the hard way that taking the stress out on my food never helps the way I want it to, I am beyond excited to share this short video that I put together for my Nutrition Communications class so you can start achieving your life-long health goals with mindful eating.

Anna (left) and Katie ((me!) right) dive deep into statistics and research

Anna (left) and Katie ((me!) right) dive deep into statistics and research

Find Out: What Is Mindful Eating?

Pause, take a deep breath, and flex your savor muscle.  Just like any skill, it takes practice to get good at it.  It is asking yourself, what does the food look like?  Where did it come from? Why am I eating it? What does it smell like…sound like…feel like? Do I like it?  What do I like about it?  How does it feel when I chew it?  Is it crunchy? Moist? Hot?

Get Advice From An Expert

Registered Dietitian Rachel Clark of Purdue University discusses what mindful eating is, how it has benefitted her clients, and how to get started eating more mindfully.

Registered Dietitian Rachel Clark of Purdue University discusses what mindful eating is, how it has benefitted her clients, and how to get started eating more mindfully.

I incorporated knowledge from the professor who initially taught me about mindful eating, Rachel Clark, MS, RD, CSST into the video.  She taught me how mindful eating is about eating without distractions or negative judgement, and enjoying the foods you like with acceptance.

Will it be effective for you?

Learn how to recognize triggers for eating. Just taking a second to take a deep breath and rationalize emotions can help to take just one candy bar and savor it- instead of 5 and still wanting more.

Learn how to recognize triggers for eating. Just taking a second to take a deep breath and rationalize emotions can help to take just one candy bar and savor it- instead of 5 and still wanting more.

Would you believe that people actually make healthier choices and have effortless weight loss when they eat whatever they want whenever they want, mindfully?

At least once a day, practice mindful eating.

This means stop, and do nothing, but eat.  Yes, turn off the t.v., close the laptop, and take even just 5 minutes to enjoy it.  Pay attention and appreciate its taste and texture, and be grateful for the food and where it came from.

To Watch The Video: Click HERE

Posted in advice, college, dietetics, easy, health, research, Tips :), yoga | Tagged , , , , , , , , , , , , , , , , , , , , | Leave a comment