Recipes

Easy Granola Recipe (with oat-free option)

For today’s recipe, I have a super easy but addictive granola that’s heavy on nutritients, but light on time & effort.

It can either be made the normal way (aka with oats), or with an oat replacement. Why would anyone want an oat replacement, you may ask?

I’ve alluded to this vaguely on my instagram, but something tragic has happened: after years of having oats for breakfast most days, I finally figured out that me and oats don’t get along. Specifically, whenever I have them for breakfast, I get CRAZY bloated after lunch for the rest of the day. (And my stomach is pretty impervious to the typical bloating triggers, like lentils and beans and onions… nothing else does this to me besides oats!) It took me years of experimenting, but I’ve finally accepted it. After researching it, it looks like the protein avenin in oats is known to cause some people problems.

I thought I’d just have to accept no longer having oatmeal, or granola, or oat pancakes/pastries. But at my local food co-op, I found something that looked amazingly oat-like… rye flakes!

And lo and behold, they taste and cook JUST like oats, but without the horrible bloating! I first tried out ryemeal (aka rye oatmeal), and came up with the recipe on the fly to try them in granola for the first time. And it is AMAZING!

Of course, if you don’t have a problem with oats, you should probably just use those because they’re easier to find at stores and whatnot. ๐Ÿ˜›

Ingredients:

  • 1/2c rolled oats or rye flakes
  • 1/4c pecans
  • 1/4c walnuts
  • 1/4c almonds
  • 1/4c maple syrup
  • 2 tbsp hemp seeds (optional)

Directions:

  1. Coarsely chop all the nuts, preferably using a nut chopper (I have this one).
  2. Combine all the ingredients, and spread them out evenly on a baking sheet.
  3. Bake for 10 minutes at 350 degrees F, then stir. Bake for 3 more minutes or until evenly golden brown. If it begins to get browner around the edges than the middle, stir every few minutes until it’s all golden brown.
  4. Remove from oven and let cool on sheet for 10 minutes.
  5. And enjoy! I suggest trying it sprinkled it on smoothie bowls, oatmeal, or yogurt, using it as cereal, or even having it on its own as a snack!

Recipes

The Best Vegan Chocolate Chip Cookie Recipe

Last weekend I got to attend the loveliest holiday cookie party with an awesome group of vegan girls. We had vegan eggnog and peppermint mochas, a cookie contest, a white elephant gift exchange, some of the cutest Christmas decor I’ve ever seen, games, and most importantly, a ton of amazing cookies and holiday treats.

I decided to bring my ol’ faithful cookie recipe: classic chocolate chip cookies. I’ve been making these for years and everywhere I’ve brought them, someone has asked for the recipe–without fail.

So I thought it was finally time I posted it here for you all!

I know a lot of blogs call every recipe “the best ___”, and I haven’t done it before, but I really have heard from a lot of vegans AND omnivores that these are the best chocolate chip cookies they’ve had. ๐Ÿ™‚

Ingredients:

  • 2 & 1/4 cup all purpose flour
  • 1/2 tsp salt
  • 1 tsp baking soda
  • 1 cup vegan butter, melted (I use miyoko’s)
  • 1/2 cup brown sugar
  • 1/2 cup white sugar
  • 1/3 cup non-dairy milk* (I used soy)
  • 1 tsp vanilla
  • 1 cup semisweet chocolate chips

*If using vegan margarine instead of miyoko’s, use 1/4c milk instead.

Directions:

  1. Preheat oven to 350 degrees.
  2. Add the flour, salt, and baking soda to a large bowl and stir until combined.
  3. After melting the vegan butter in a medium bowl, add the brown and white sugar, non-dairy milk, and vanilla. Stir until combined.
  4. Pour the butter mixture into the flour mixture, and stir until it begins to come together. Add the chocolate chips and stir until just combined.
  5. Drop spoonfuls of dough onto a baking sheet–I usually get about 20 cookies per batch.
  6. Bake for 8-10 minutes or until bottoms and edges turn golden brown.

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Intuitive Eating, Weight loss advice

5 Tips to Avoid Gaining Weight on Thanksgiving (or any Holiday)

The holiday season is a mostly wonderful time… but between the fun of getting together with loved ones, having more free time, and being surrounded by holiday decor, there lurks the fear of seemingly inevitable weight gain.

I spent years and years being so afraid of weight gain, and so desperately planning my post-holiday diet, that it was hard to enjoy the holidays at all. Especially Thanksgiving, because the whole day is so focused on food. But now that I’ve learned how to escape that cycle, I want to share some tips to help you stop worrying about your weight this holiday season too, so you can focus on what’s important instead ๐Ÿ™‚

1. Eat more (of some things).

Sounds counterintuitive, I know.

But the science is clear: some foods are more satiating than others. Studies have found that if you eat 250 calories of potatoes, for example, you’ll feel more than twice as full as you would from eating 250 calories of cheese1. And as a result, you also eat much less after eating potatoes than after eating cheese.

And you can take advantage of this fact to help you pace yourself during your holiday meals.

If you’re mindful about having a good helping of those satiating foods (think starches & veggies), it’ll balance out the high calorie density, low satiety foods (think meat, cheese, & desserts), and help prevent you from overeating.

So what exactly does that look like? Try having a dish as close as possible to a plant based whole food–maybe mashed potatoes, sweet potatoes, a veggie side, or even stuffing–that you eat first or that you serve yourself extra of, to give you that baseline of satiation before going for seconds (or thirds) on everything else.

Another strategy is to have some snacks or appetizers before the big meal. This can help by making sure you don’t go into dinner feeling ravenous and overstuffing yourself before your brain can catch up.

2. Don’t plan to diet beforehand or afterwards.

This is a big one. Almost everyone who has ever dieted plans to diet before and/or after the holidays. But it’s exactly that mindset that leads to overeating and weight gain in the first place.

In fact, studies show that people who are most successful at losing weight in general are the ones who gain the most weight during the holidays2.

Sounds crazy, right?

A few years ago I would have thought so too, but now it makes perfect sense.

First, we know that dieting leads to yo-yo weight gain and loss in the long term. So dieting before the holidays is the perfect way to set yourself up to go into binge mode during the holidays and gain all that weight back… and then some3.

Second, when you go into the holiday season expecting to gain weight, that’s exactly what happens. It’s a very easy self-fulfilling prophecy, because the expectations are all in your mind, and it’s your mind that causes you to overeat. (Your body never asks for that!) When you start eating, you probably have negative emotions about how much weight you’re going to gain. And we know that for people who diet, negative emotions lead to more overeating.

It’s a vicious cycle that leaves you miserable during the holidays, and heavier (and still miserable) afterwards.

So what should you do instead? Ditch the diets, and start eating intuitively instead. (Check out my guide for how to get started.) Your mind and waistline (and probably your loved ones too) will thank you.

My plate of leftovers last Thanksgiving!

3. Plan to make yourself more holiday foods afterwards.

Part of what makes us overeat at holiday meals is that the food is scarce. Maybe it’s even “forbidden” the rest of the year.

If you don’t eat that pecan pie today, you might not get to eat it again until next year.

But the reality is that the only reason holiday food is scarce or forbidden is if YOU decide that you aren’t allowed to have it at other times. And that makes it so much more alluring. After all, there’s a reason they say that the forbidden fruit is sweetest.

And, science shows that people who avoid eating certain foods for dieting purposes end up overeating them later3.

If you don’t allow yourself to have certain foods most of the year, you end up overeating them even more during the holiday season because you know you’ll be deprived of those foods again soon.

This is not your last chance for pecan pie, so you don’t need to eat it like it’s your last time having pecan pie.

So this tip is an easy one: just allow yourself to have your favorite foods. (This is a good anti-weight-gain tip in general, not just for the holidays!) Either make some of your holiday favorites before the season starts to test out some recipes, or schedule a day after the holidays to make or buy those holiday foods you always crave. (And, of course, save leftovers from the holiday meal itself!)

Or best of all, go all out with intuitive eating and just eat what you want when you want it. No scheduling necessary. That’s how I’ve lost weight and maintained it–it just works.

With this tip, you’ll go into your holiday meals knowing that the pecan pie really isn’t that rare–and if you know there’s more where that came from, you’ll feel much less of an urge to overeat it.

(Can you guess that I really love pecan pie? ๐Ÿ˜‰ )

4. Treat it like any other meal.

Try changing your expectations going into your holiday meals. If you don’t treat them like a big daunting event where you’re expected to overeat, you’ll be less likely to overeat.

Like the last tip, this is also about reducing the scarcity of the food: the goal is to get rid of that feeling that the Thanksgiving food (or other holiday food) is a limited resource. Don’t treat the food like it’s the special part of the day. That’s not what makes a holiday a holiday.

It’s the loved ones, the focus on what you’re thankful for, or even just a day off from work that makes it a holiday.

If you want to create something special and rewarding in your day, in place of focusing on the meal, you could also try treating yourself to some self care: is there a book you’ve been wanting to read, a videogame you’ve been dying to play, or some bubble bath you’ve been wanting to try? Treat yourself or set aside some time for yourself during the day to make it feel special.

5. Shift your focus.

Changing your mindset is so powerful. Mindset makes us overeat in the first place, and mindset can be the reason we stop.

This holiday season, try shifting your focus. Instead of thinking about how food will affect you and your body, focus on who you’re sharing that food with. Focus on why you’re there eating a holiday meal in the first place.

And, in the spirit of Thanksgiving, try replacing guilt, shame, and fear with gratitude. Gratitude that you have food to eat, loved ones to eat it with, and a body that allows you to enjoy the holidays. Maybe your body doesn’t look exactly how you want it to (yet), but try to appreciate it for what it allows you to do.

After all, practicing gratitude has been shown again and again to make people happier4, and even to improve their body image5.


And with that, I wish you all a very happy holiday season. I hope that these tips can help you enjoy it even more. โค

References

  1. https://www.researchgate.net/profile/Peter_Petocz/publication/15701207_A_Satiety_Index_of_common_foods/links/00b495189da413c16d000000/A-Satiety-Index-of-common-foods.pdf
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137466/
  3. https://www.ncbi.nlm.nih.gov/pubmed/16261600
  4. https://www.sciencedirect.com/science/article/pii/S0272735810000450
  5. https://www.sciencedirect.com/science/article/pii/S1740144517302991
Recipes

My Vegan Thanksgiving Feast Menu: 7 Dishes Omnivores will Love too

Last year, I had my first fully vegan Thanksgiving. Of course, I’ve eaten vegan at every Thanksgiving since I went vegan 5 years ago, but I’m used to having at most 1-3 things to eat at potluck friendsgivings… but this time, ALL of the food around me was vegan!

I had so much fun getting to make this giant feast for my fiancรฉ and I, and it turned out amazingly. And I’ll be doing it again this year for him and my lovely (nonvegan) soon-to-be in-laws! So, I’m sharing the dishes I made, and plan to make again this year, to give you some Thanksgiving inspiration!

1. Cheesy scalloped potatoes

Everything was amazing, but these were the star of the show. Here’s the thing with most vegan scalloped potato recipes: they’re wonderfully healthy, full of nooch and cashews and whatnot, and take a bit of time to prep. Usually I’m all about that. But for this, we wanted something 1) easy and 2) super decadent and stuffed with storebought vegan cheese… because, y’know, Thanksgiving. So here’s a sneak preview of my recipe before I do a whole post on it:

  • 2ย pounds Yukon goldย potatoes
  • ยผย cup vegan butter (we use Miyoko’s)
  • ยผย cupย all-purpose flour
  • 2ย cupsย vegan half & half
  • Salt & pepper
  • 2 1/2ย cups vegan cheese shreds, we used a mix with cheddar & white cheese
  • Paprika
  1. Preheat oven to 350 degree F
  2. Peel the potatoes and boil them whole until they’re starting to get tender, about 15 minutes.
  3. Now make the cheese sauce. Melt butter in a saucepan over medium heat and add the flour, whisking constantly for about 2 minutes, or until the flour turns golden brown. Stir in half & half and cook until thickened, stirring often, for about 2-3 minutes. Remove from heat and stir in 2 cups of shredded cheese. Season with salt and pepper.
  4. Slice the potatoes into 1/8 inch rounds–I recommend using a mandolin to get the slices even. Place 1/3 of the potatoes overlapping in a single layer in the baking dish, seasoning with salt and pepper. Spoon about 1/3 of the cheese sauce on top of the potatoes.
  5. Repeat for two more layers. Pour all of the remaining cheese sauce over the top layer of potatoes. Spread to ensure all of the potatoes are covered.
  6. Sprinkle with 1/2 cup shredded cheese and a dash of paprika for color.
  7. Bake in the 350 degree oven for 20-25 minutes, or until the sauce is bubbly.
Bottom: stuffing; left: roast surrounded by the bacon brussels sprouts; right: sweet potato casserole; middle: cheesy scalloped potatoes; top: pumpkin pie blondies

2. Stuffing

Simple vegan stuffing recipe by the Minimalist Baker

This was a nice healthy counterpart to the rest of the feast. It was refreshing to load up on lentils, veggies and starches in between digging into the rich scalloped potatoes and roast. You can also do prep for this the day before by chopping up all the veggies. Or, you could even make the whole thing the day before–it was great leftover!

3. Sweet potato casserole

Classic sweet potato casserole recipe by My Darling Vegan

I ended up making my own version of this and will be posting my recipe before long–but you can’t go wrong with any recipe involving sweet potatoes topped with toasted, buttery pecans! You can make the sweet potatoes and topping the day before, then wait to combine them til the day of: just add the topping and pop it in the oven once you’re nearing dinner time!

4. Roast

You could make your own roast, but for the time to taste trade off, I would recommend going store bought for this. Our favorites are the Trader Joe’s vegan roast, and the Field Roast line of roasts. (Tip: we’ve tried all the roasts we’ve seen in stores, and really did not like Tofurkey’s roast unfortunately)

Breaded Turkey-less Stuffed Roast With Gravy - product in packaging

Image result for field roast roast

5. Brussels sprouts with bacon

This one’s an optional side–any of your favorite veggie sides would work. You could also roast these in the oven if you have space, but a major plus of this version is you can leave the oven free for the roast, stuffing, scalloped potatoes, & sweet potatoes!

  • 6 strips vegan bacon (I recommend Upton’s naturals for this recipe)
  • 2 tablespoons vegan butter
  • 1 pound Brussels sprouts, halved
  • 1/2 large onion, chopped
  • Salt and freshly ground black pepper
  1. Cook the bacon in a pan until it’s your desired level of crispiness/chewiness.
  2. Remove the bacon, and chop it once cool.
  3. Melt the butter in the pan, then add the onions and brussels sprouts, stirring occasionally, until the sprouts turn golden brown.
  4. Add the bacon back into the pan with the sprouts, season with salt and pepper, and serve.
We wanted to consolidate the plates so we surrounded the roast (Field Roast celebration roast) with the brussels sprouts!

6. Pumpkin Pie Blondies

Pumpkin pie blondie recipe from Allrecipes

In addition to being a fun but easy fall-themed dessert, these were great for breakfast on Thanksgiving morning, too! (I made them the day before because they keep great.)

7. Bonus dessert: Pecan pie bars

If you’re a big pecan lover like me, you might prefer this simplified version of a more classic dessert: pecan pie! I know there are already pecans on the sweet potato casserole, but I believe there’s no such thing as too many pecans on Thanksgiving. ๐Ÿ˜‰ I didn’t make them last year but I’m planning to this year–they’re always a big hit at potlucks.

For the crust:

  • 1.5 cups all purpose flour
  • 1/3 cup brown sugar
  • 1/4 teaspoon salt
  • 1/2 cup coconut oil

For the filling:

  • 6 tablespoons coconut oil
  • 1/3 cup maple syrup
  • 2/3 cup brown sugar
  • 1/3 cup coconut cream (or coconut milk for a lighter version)
  • 2 cups chopped pecans
  1. Preheat oven to 350, and line a 9″ pan with parchment paper.
  2. Combine the crust ingredients (flour, sugar, salt, and coconut oil) and stir until they combine into a dough. Press into the bottom of the pan and bake for 15 minutes or until the crust is slightly firm to the touch.
  3. Now for the filling: stir the coconut oil, maple syrup, and sugar in a sauce pan until combined, then boil for 1 minute. Remove from heat and add in the coconut cream and the pecans.
  4. Pour the filling onto the crust and spread it evenly.
  5. Bake until the filling is bubbling and set (no longer runny), 20-25 minutes. Allow to cool completely before cutting.

I hope you have a very happy Thanksgiving, surrounded by those you love โค

Recipes

Hearty Vegan Pumpkin Soup with Pepita Cream Recipe

Now that temperatures are just starting to dip below the 80s here in California, I’ve been getting excited for soup season. I’ve been particularly pining for pumpkin soup to meal prep for work, but noticed that all the recipes I’d found weren’t nearly hearty (read: starch filled) enough to get me through the day.

So, I came up with my own! I wanted to add as much starch, protein, and fiber as possible while staying true to pumpkin soup flavor & texture, so I decided to add my favorite secret soup ingredient: chickpeas. Not only do they pump up the nutrition, but they make the soup really creamy.

This experiment once again confirmed my conviction that chickpeas are magical, and can and should be added to just about everything. (Including oatmeal–it’s good, I swear!)

Oh, and I whipped up a cream to top the soup with that looks and tastes fancy, but is super easy.

Did I mention this recipe takes only takes 20 minutes to make, and a serving (1/3 of it, about ~400 cals) has 19 grams of fiber and 24 grams of protein?!

Serves 3

Soup Ingredients:

  • 2 – 15 oz cans pumpkin puree
  • 2 – 15oz cans chickpeas
  • 1/2 medium yellow onion, roughly chopped
  • 4 big cloves garlic
  • 2 cups unsweetened non-dairy milk (preferably light canned coconut milk)
  • 1 cup vegetable broth
  • 1 tsp ginger powder
  • 1/4 tsp nutmeg
  • 1/2 tsp cinnamon
  • 2 tbsp maple syrup
  • 1 tsp vegan chicken bouillon (optional)
  • Salt to taste
  • Topping ideas: cranberries, pumpkin seeds, roasted chickpeas

Directions:

  1. Sautรฉ onions and garlic until onions are translucent.
  2. Combine all ingredients in blender, and blend until smooth.
  3. Heat the soup on the stove or microwave when ready to serve.
  4. Add toppings, and enjoy!

 

Pepita Cream Ingredients (optional):

  • 1/4c dry roasted pumpkin seeds
  • 1/4c raw cashews
  • 1/2c water

Directions:

  1. Blend all ingredients until smooth. Add more water, 1 tbsp at a time, if desired for thinner consistency.

Bonus: it can also double as a creamy pumpkin pasta sauce.

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Recipes

Easy Vegan Sushi Recipe

Today I’m sharing a staple in my kitchen: veggie sushi. Summer or winter, rain or shine, sushi is always a hit with me! And, bae requests it non-stop… even before he was vegan ๐Ÿ™‚

A key part of our sushi addiction is dipping it in teriyaki–it just takes it to the next level. It’s also really flexible in what you can add for fillings, as long as you have avocado and carrot on hand as a base. It’s both light and filling somehow, and packs in those veggies in a way that tastes totally addictive!

Makes 2 large rolls (serves 1-2)

Ingredients

  • 1 cup sushi rice
  • 1.2 cups water
  • 1 tbsp seasoned rice vinegar (or use 1 tbsp rice vinegar + 2 tsp sugar + 1/4 tsp salt)
  • 2 nori sheets
  • 1 avocado
  • 1 big carrot
  • 1/2 cucumber (optional)
  • Teriyaki sauce for dipping
  • Add-in ideas: tofu, mushrooms, sweet potato

Directions

  1. Cook the rice in a rice cooker or on the stove. Stir in seasoned rice vinegar, and set aside to cool while you prepare other ingredients.
  2. Cut avocado in half, and slice each half lengthwise into ~6-7 slices.
  3. Using a vegetable peeler, peel the carrot into ribbons. Or, if preferred, cut into matchsticks.
  4. Slice cucumber or other ingredients into a similar size.
  5. Get a small bowl with 2-4 tbsp of water in it, and set near your sushi-rolling area.
  6. Place a nori sheet onto a sushi mat or clean tea towel. Spread half of the rice evenly across the nori, leaving the top 1″ free. Lay half the veggies on top of the rice about 2″ from the bottom, layering them in a stack. Dip your finger in the small bowl of water and wet the top rice-free 1″ of the nori; this will make it stick to itself!
  7. Lift the bottom of the nori + rice sheet and roll it over the vegetables, and keep rolling it over itself all the way to the top. Add more water to the outside of the seam if necessary. Squeeze the roll a little bit to keep everything together. (Check out a nice sushi rolling guide here.)
  8. Repeat steps 6 & 7, but using the remaining half of the rice and veggies.
  9. Slice into 1″ rolls, or keep them as sushi burritos (my preferred way to eat them!)
  10. Dip in teriyaki, soy sauce, or spicy vegan mayo, and enjoy!

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Recipes

Easy Pumpkin Drop Biscuits [Whole Wheat, Fat Free]

I’m in denial about fall.

I’m a spring and summer person through and through. I’ve been loving doing my PhD research in my hammock, outside in 90 degree weather, sipping on cold-pressed juice I just made. (Cucumber watermelon has been my go-to lately.)

One acceptable part of fall for me, though, is the pumpkin. And the baking. (Yellow leaves and hot chocolate are nice too, I guess. ๐Ÿ˜‰ )

The other day I got the idea out of the blue to make these biscuits (I guess fall is creeping into my subconscious, despite being in denial), and I’m amazed at how well they turned out given how easy and healthy they are. So in honor of this being the first week of fall, I wanted to share them with you!

They’re fluffy but not dry, and oh so versatile. You can make them sweet by adding more maple syrup or sugar, or pair them a savory dish by leaving the syrup out. My current favorite way of eating them is for breakfast with a chocolate date spread, and I’m excited to try pairing these with black bean chili.

Thankfully, it’s still 85 degrees out so I can pretend it’s summer for a few more weeks. (While sitting in my hammock, eating these biscuits. ๐Ÿ˜› )

Makes 8 biscuits.

Ingredients

  • 1 cup whole wheat flour
  • 1/2 tsp baking soda
  • 2 tsp baking powder
  • Dash of salt
  • 1/3 cup nondairy milk (I used soy)
  • 3/4 cup pumpkin puree (unsweetened)
  • 1 tbsp maple syrup (optional, or add more for sweet biscuits)
  • Dash pumpkin pie spice (optional)
  • Chocolate chips (optional)

Directions

  1. Preheat oven to 400 degrees F.
  2. Combine the dry ingredients in a bowl: flour, baking soda, baking powder, salt.
  3. Add in the nondairy milk, pumpkin puree, and add-ins. Stir just until combined.
  4. Use a spoon to drop the batter into 8 even piles on a baking sheet–no need to form them into shapes.
  5. Bake for 10 minutes, or until the bottoms begin to turn golden brown. Best eaten immediately, but they also keep well!

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