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:

Subscribe to my Youtube channel to stay updated on future videos ๐Ÿ™‚

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!). ๐Ÿ˜‰

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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Videos, Weight loss advice

Video: Does intermittent fasting work for weight loss? (scientific studies)

Today’s video answers another question I get a lot: does intermittent fasting really make you lose weight? Specifically I’m talking about intermittent fasting throughout the day (aka time-restricted feeding), where you eat for part of the day and fast for the rest of it.

In the video I go over 5 studies on intermittent fasting, with a variety of fasting windows: 8 hours (aka 16:8), 6 hours (18:6), and 4 hours (20:4) and including studies on both morning and nighttime eating windows.

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

Subscribe to my Youtube channel to stay updated on future videos ๐Ÿ™‚

Study links & links mentioned in the video:

 

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Videos, Weight loss advice

Studies: Do Nuts Make You Gain Weight?

Today I have a video for you answering a question that a lot of you have asked: do nuts cause weight gain?

They don’t quite fit into a high carb low fat diet (which is known to be a great way to lose weight), but they’re also an unprocessed, very nutritious food. So are they good for weight loss too?

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

Subscribe to my Youtube channel to stay updated on future videos ๐Ÿ™‚

Study links:

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Videos, Weight loss advice

Study: How to Stop Binging Between Diets + 4 Tips to Stop

Hey friends! Today I have advice & a study for you on how to stop overeating between (especially before) diets. Sometimes, the overeating gets so bad that it completely counteracts the diet–at least that used to be how it was for me!

Subscribe to my Youtube channel to keep up with my videos! โค

Check out the video for:

  • The types of habits that lead to overeating between diets
  • 4 practical tips to stop it

 

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Recipes

Protein-Packed Vegan Chili Recipe

Today Iโ€™m teaming up with Goode Foods to bring you a recipe that’ll help keep you warm in the cold weather: chili!

Iโ€™ve been eating Thanksgiving leftovers for almost every. single. meal. since we celebrated it last weekend. I guess thatโ€™s what happens when you make 7 dishes for 4 people. ๐Ÿ˜‰ And after all that heavy comfort food, all I wanted this weekend was something veggie packed and oil freeโ€”but still comforting. And this chili fit the bill perfectly!

I also made tofu sofritas to put a fun spin on it and up the protein factor. Itโ€™s so chewy and delicious, and a perfect contrast for the melt-in-your-mouth beans and veggies!

So, thank you Goode foods for inspiring me to make this! Iโ€™m a big fan not only because their canned beans & veggies are delicious and grown by local farmers, but they support veganismโ€”all their products are vegan, and they team up with vegan bloggers (like me!) to get more healthy vegan recipes out there.

Chili Ingredients:

  • Large yellow onion, chopped
  • 4 large cloves garlic
  • 3/4c chopped bell pepper
  • 1 large carrot, chopped
  • 4 large celery stalks, chopped
  • 3 – 15oz cans of pinto and black beans (I used Goode Foods: 2 cans black, 1 can pinto–any combo works!)
  • 2 – 15oz cans diced tomatoes
  • 1 – 15oz can corn (I used Goode Foods)
  • 2 tbsp chili powder
  • 2 tsp cumin
  • 2 tsp smoked paprika
  • 2 tsp lime juice
  • 1 tsp maple syrup
  • 1 tsp dried cilantro (optional)
  • Salt to taste

Chili Directions:

  1. Mince or press garlic (I use this garlic press) and add to a large pot over medium heat, along with the onion. Saute until the onion begins to get translucent, about 3-5 mins.
  2. Add bell pepper, carrots, celery, chili powder, cumin, and smoked paprika to pot. Saute about 2 mins, or until veggies begin to get tender.
  3. Add the beans and tomatoes to the pot, and bring to a simmer. Reduce heat to low and simmer for 20 minutes. You want the veggies to be tender, and the beans to be very soft and start falling apart.
  4. Stir in the lime juice, maple syrup, can of corn, and the tofu sofritas.
  5. Enjoy on its own, or top with vegan sour cream, or cornbread muffins (stay tuned for that recipe!)

Tofu Sofritas Ingredients:

  • 1 block super firm tofu (~400g)
  • 2 tbsp nutritional yeast
  • 3 tbsp soy sauce
  • 1 tbsp lime juice
  • 1 tbsp maple syrup
  • 1 tsp smoked paprika

Tofu Sofritas Directions:

  1. Combine nutritional yeast, soy sauce, lime juice, syrup, and smoked paprika in a small bowl. Stir until combined.
  2. Using your fingers, crumble the tofu into a large skillet. Pour in the sauce you made in step 1, and stir until tofu is evenly coated.
  3. Saute tofu on medium heat, stirring frequently, until it browns. (The drier it is, the chewier it’ll be in the chili!)
  4. Remove from heat and set aside until step 4 of the chili.

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