Videos

Video: Resistant Starch and Body Composition | Body Fat vs Lean Mass | Scientific study

You guys really liked my last resistant starch video and I got lots of requests for another, so here is a long-awaited followup!Β In today’s video, I go over studies looking at how eating resistant starch affects your body composition: that is, what percent of your body is fat versus lean mass like muscle. I also go over how to get more resistant starch in your diet!

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

List of foods high in resistant starch:

  • Whole grains
  • Beans
  • Underripe bananas
  • Raw potatoes & potato starch
  • Raw oats (like overnight oats)
  • Cooked & cooled potatoes (can be reheated)
  • Cooked & cooled rice (can be reheated)

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Videos

Video: Is running or weight lifting better for depression? Scientific study

In today’s video, I go over a study on which exercise is best for depression: cardio or resistance training? Or, more specifically, running versus walking.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

 

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Recipes

Vegan Jamaican-style Beans and Greens with Coconut Rice

This is one of my proudest recipes: cooked completely off the top of my head on a whim, using what I had on hand. And it’s one of my favorites now too. It’s hearty, it’s comforting, it’s nutritious. Not to mention, it’s really simple, doesn’t require many ingredients, and ingredients can be easily substituted (a quarantine must!): instead of the kale you could try collards, chard or other greens, and you could use black beans instead of red kidney beans.

I never found a Jamaican red beans and rice recipe I really liked, but I knew I could find one someday because I’ve loved it in restaurants before… all it took was randomly combining things myself! And the best part is, this was the perfect way to use up kale from my garden that had gotten really big. This recipe really made the kale shine!

Now my Caribbean beans have some competition for my favorite bean recipe.

 

Ingredients:

  • 1 cup white long-grain rice (or brown rice, but add an extra cup of water)
  • 1 can of coconut milk, with 1/2c of it set aside
  • 1 cup water
  • 2 cans red kidney beans, drained
  • 1 medium-large onion, chopped
  • 5 cloves minced garlic, 2 cloves set aside
  • 1 bunch kale, washed and chopped
  • 2 tsp Jamaican jerk seasoning
  • 1 tsp chick’n bouillon (or veggie bouillon)*
  • Salt and pepper to taste

*You can also sub chickenless seasoning or other umami seasoning, but you probably won’t need a whole teaspoon of it if you do.

Directions:

  1. Make the rice: add the rice, water, and 1/2c of coconut milk to a rice cooker and start it. (Or make it using your preferred method, but substituting 1/2c coconut milk for 1/2c water)
  2. Add the onion to a pot over medium heat and saute for 2-3 minutes. Add 3 cloves minced garlic and saute 3 more minutes. Add water or oil if necessary to prevent sticking.
  3. Add the beans, the rest of the can of coconut milk, Jamaican spice mix, and chick’n bouillon to the pot. Bring it to a boil, then simmer for 10 minutes.
  4. While the beans are simmering, prepare the kale: add the chopped kale, 2 cloves minced garlic, a splash of water or oil, and 1/4 tsp salt to a pan over medium heat. Saute, stirring occasionally, until the kale is wilted and tender, about 8 minutes. Taste it and add more salt if needed–it should be a bit too salty to want to eat it on its own. (But that’s what makes it extra amazing in the beans!)
  5. After the beans have simmered for 10 minutes, smash some of them in the pot with the back of a wooden spoon. You want about half of them to be whole beans, half broken/smashed.
  6. Continue simmering until the beans are tender and melt in your mouth, about 5-10 more minutes. Add salt and pepper to taste, erring on the side of undersalted. Add broth if they have dried out too much; you want them to be a similar consistency to the pictures here. Then stir in the kale.
  7. Serve with coconut rice, and top with additional sauteed kale if you have extra! (The more, the better, honestly.)

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Videos, Weight loss advice

Video: How to Deal with Cravings | Does Avoiding Problem Foods Work for Weight Loss?

In today’s video, I go over a study on how to deal with problems foods while you’re trying to lose weight. You know–those foods you crave that you can’t resist eating when they’re around, and/or foods that you tend to overeat once you start eating them.

I also talk about what habits actually lead you to have MORE problem foods, and which strategies work best for losing weight despite them.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

 

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Recipes

3 Ingredient Baked BBQ Cauliflower Wings Recipe (Vegan!)

I went a bit overboard on cauliflower in my grocery delivery last week, so I needed a seriously cauli-heavy recipe to use up a few heads before they went bad. (You can only pickle so much cauliflower!)

I was scrolling through recipes for inspiration when I decided that buffalo cauliflower wings would be the perfect way to use them up! But… I was all out of buffalo sauce. And I didn’t want to use up a bunch of other ingredients. (Quarantine problems.)

So after looking through a few recipes for general strategies, I decided to try my own thing: 3 ingredient baked BBQ cauliflower! They’re fat free and super easy. They’re not quite crispy like buffalo wings: they’re sticky and chewy and oh so good.

And, because I know all of us are running out of ingredients right now–I bet these would work great with teriyaki sauce or other marinades too.

And I bet they would be crispier in an air fryer… I’l let you know once mine finally gets delivered next week (after a month of waiting!). πŸ˜‰

Ingredients:

  • 1 head cauliflower
  • 2/3 cup all purpose flour
  • 1/2 cup + 1 tbsp water
  • ~1/4 cup barbecue sauce* (I used Carolina Gold)

*The amount of sauce you need depends on how thin/strong it is–you want the cauliflower to have a nice even coating without dry spots, but you don’t want it to be overwhelming either.

Directions:

  1. Preheat oven to 450. Rinse cauliflower and chop it into florets.
  2. Combine the flour and water, and add a dash of your barbecue sauce. Add more water or flour as necessary to create a thick glue-like consistency–you want it to be a bit thicker than pancake batter. It should easily coat your cauliflower without running off much.
  3. Coat the florets in the batter, spread them out on a baking sheet, and bake for about 15 minutes or until they start to get golden brown.
  4. Now toss the cauliflower in your barbecue sauce until they’re evenly coated. (I suggest trying one at this stage to make sure they have the amount of barbecue flavor you want!)
  5. Place cauliflower back on the baking sheet and bake for 10-15 more minutes, or until they start getting browned again. The goal is to get them somewhat crispy/firm at this point!
  6. Remove from oven and eat as soon as they’re not too hot! Serve with more sauce, or vegan ranch!

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