Black Bean Surprise Bites

September 22, 2020September 23, 2020 / Amanda @fueling.veggie.athletes / Leave a comment

Happy Tuesday friends!

The old saying goes better late, than never, right?! I hope in this situation that is the case. 🙂

I promised both in person (before the pandemic) and on my Instagram months ago that I would share the final recipe my lab partner Gian & I developed in our Experimental Foods class last semester. So, I’m finally getting to that! 😛 If that’s all you are here for maybe just scroll to the recipe. 😆 But before you do enjoy this lovely hairnet photo.🤣

One of the 1st versions of Black Bean Surprise bites

I know that my semester is long over and I promise I did not forget about sharing the recipe! I just got sidetracked by many other things in my life from my development of an unexpected stress fracture in my foot to the beginning of my dietetic internship. Not to mention that going through life during a pandemic, extreme political division, and civil unrest has been tough, sad, and trying. 😦 But today is not the day to discuss all of those things, although I certainly can in a future post if there is interest.

I do plan to write about my stress fracture from a nutritional and running standpoint here, though, but also let me know in the comments or via e-mail if you want any posts of being a dietetic intern, being a dietetic intern during a pandemic, eating/cooking at home (because of the pandemic), work from home tips, etc.👇🏻 I’d really like to write posts here more than every month or two. So ideas are super helpful!

Anyway, let’s get to what you all really came here for, the recipe! It was interesting because we started the recipe development in class, but the class was moved to online after midterms due to COVID, so we were not able to do as many trials of the recipe as we would have liked. We are still pretty pleased with the final version and hope you are too!

Mixing everything in one of the early versions of the recipe.

The snack bites have hidden vegetables and legumes (sweet potatoes, kale, and black beans), but we don’t think you can even taste them. So they are perfect for picky eaters (just don’t tell them 🤐 )! And each 2 bite serving has ~7 grams of protein and ~6.5 grams of fiber! Who knew a vegan snack that tastes like an almond joy could be so healthy?! Black beans really are amazing! 😉 These are a great snack to add to your weekly meal prep rotation and the perfect lunchbox or midday treat! 🙂

Yield: 16 bites (8 servings)

Ingredients

1/2 can black beans

1/2 cup vegan chocolate protein powder (we used Garden of Life Organic Plant-Based Chocolate Sport Protein Powder)

1/4 cup cocoa powder

1/3 cup coconut oil

1/4 cup turbinado sugar

1/4 cup semi-sweet or dark chocolate chips (we used Enjoy Life Dark Chocolate Morsels)

1 teaspoon vanilla extract

1/4 cup water

1 sweet potato

1 bunch of fresh kale

13 Medjool dates, pitted

3/4 cup salted, slivered almonds

1/3 cup coconut flakes

4 teaspoons cinnamon

How to make Black Bean Snack Bites:

1. Preheat the oven to 350 Fahrenheit for at least 10 minutes.

2. Drain and rinse black beans in a large colander 3 times with tap water.Wash, peel, and cut sweet potatoes into bite sized pieces.

3. Boil the sweet potatoes under medium heat and a high flame on the stove top until soft (about 15 minutes).

4. Wash fresh kale under cold water and chop into small pieces.

5. Steam for 5-10 mins, or until kale is soft, but retains bright green color. Then set aside.

6. Remove pits from dates and chop them into smaller pieces.

7. Combine black beans, protein powder, cocoa powder, coconut oil, vanilla, sweet potatoes, dates and kale in the food processor.

8. Process at high speed until completely smooth, stopping once or twice to scrape down the sides if necessary. If the mixture is too dry add ~50 mL of water to the mixture.

9. Carefully remove the blade and stir in the chocolate chips and salted slivered almonds.

10. Spoon 1-2 tablespoons of mixture into paper cups and place into a 14 x 11 muffin pan.

11. Sprinkle cinnamon and coconut flakes onto the surface of the each piece.

12. Bake for 20-25 minutes or until set in the center.

13. Let cool for 15-20 minutes.

14. Remove cups from the pan. Serve immediately or store in the fridge.

15. Store leftover bites in the fridge in an airtight container, such as a Tupperware. They will keep for a few days in the refrigerator and even longer in the freezer. They taste best chilled!

Enjoy this quick, easy, and nutritious recipe! Let me know if you try it! And feel free to tag me on Instagram @fueling.veggie.athletes or e-mail me when you do!

Organizing Your Weekly Plant-Based Meal Plan

September 21, 2018 / Amanda @fueling.veggie.athletes / Leave a comment

Good afternoon friends!

It’s been a minute since I’ve done a food related post here 😱 I’ve been a little caught up in the busyness of school, work, and deciding if I should run the Chicago Marathon or not over the last few weeks. The good news is, I decided to still run the race despite a few weeks of less than ideal training! Those of you who follow me on Instagram already know this!😜 You can’t run you first marathon if you don’t start the race!😉

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During these busy days of marathon training, school, and beyond, it is so important to eat healthy and often. When I get busy or stressed, I tend to under eat, which is the opposite of a lot of people and not ideal for running some serious miles.😩 What has been key for me overcoming this over the last few weeks is planning my meals (especially lunch) ahead of time. It also helps to have most amazing husband, who makes me cashew butter and jam sandwiches on especially busy mornings to bring to school. I’m lucky, what can I say?!😍

Anyway, imagine my excitement when Meghan Harris of White Rabbit Garage Storage, reached out to me to write a guest post here about meal planning. I thought that it was perfect timing, as I am personally working on being better about meal planning!

So, without first ado, here is the first ever guest post on Black Bean Queen! 🙂

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Eating a plant-based diet is not only healthier for you but also makes you feel better and have more energy throughout the day. However, organizing and creating a meal plan to follow can be tedious and daunting. Without a solid plan in place, it is easy to fall back into old habits and to slip up more often than you’d like. Below are 3 tips to help you organize your weekly meal plan and a sample plant-based meal plan for you to try.

Look Through Your Pantry

Go through your pantry, freezer, and refrigerator to get a solid idea of what foods you have to cook with already. Starting with foods you have previously purchased allows you to not only save money, but also time when shopping. You’ll also waste less food.

Going through your pantry will give you a sense for what foods you typically eat and help you remember which ones you didn’t like when you tried them. You will also be able to free up more space and organize the shelves, so you can look through your food storage easier in the future. If you have any food that you don’t like, and it hasn’t yet expired, donate it to your local food pantry.

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Find a Place to Keep Recipes

If you prefer written recipes you will want to find a place in your kitchen that won’t get ruined by spilled oil and is easily within reach. Consider finding recipe organizers at Target or on Amazon.

If you prefer online recipes keep a file on your computer or phone to organize different websites, you have found with recipes. You can use a word doc, detailed Pinterest board, or Google files to do so. Make sure this is accessible from several devices in case one is misplaced or broken.

Choose Meals with Familiar Ingredients

BB Familiar Food

Meal planning will help you feel less stressed during the week, so you can avoid spending money on unnecessary food purchases. However, if you are shopping for items you primarily are unfamiliar with you won’t use them either.

If you shop for black beans often, you know when they are a good deal and when you should use a different kind of bean. If you use quinoa often, you know exactly how long to cook it for before it becomes soggy. As you become more comfortable with meal planning, add in 1 or 2 new ingredients each week.

As you work on your weekly meal plan, remember that it’s okay to be flexible and that some meals may go awry. You can always pick yourself up and try again the next day!

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BONUS: Here is a simple work week meal plan for you to try!

Day	Breakfast	Lunch	Dinner
Monday	Apple Cinnamon Oatmeal	Basic Tofu Stir Fry	Cauliflower Fried Rice
Tuesday	Vegan Waffles with Blueberry Sauce	Creamy One Pot Pasta	Pasta Bean Casserole
Wednesday	Peanut butter and dark chocolate oatmeal	Squacos	Greek Goddess Bowl
Thursday	Apple Buckwheat Pancakes with Coconut Caramel Apples	Tomato and White Bean Salad	Black Bean and Quinoa Taco Bowls
Friday	Peanut Butter Banana Oatmeal	Vegan Macaroni and Cheese	Hummus Pizza with Veggies

This post was written by Meghan Harris at White Rabbit Garage Storage. She enjoys hiking, playing card games, and spending time with her family.

What other tips do you have to organize your weekly meal plan?

Plants are cool #2: Basic Tofu Stir Fry recipe

June 30, 2018 / Amanda @fueling.veggie.athletes / Leave a comment

Good afternoon! This is the 1st Saturday I have gotten off of work early in months, so I decided it was time to finally share another plant-based recipe! Today I am sharing a staple recipe in my apartment: basic tofu stir fry. My husband and I eat this at least one a week, if not more often 😛 That’s how much we love it! And it’s easy to prepare, easy to customize, and easy to clean-up,

I am sharing this as a part of my new recipe series called “plants are cool”. Because duh, plants are amazing! And because we should all be eating a lot more of them! I’m here to show you that cooking with plants can be cheap, easy, versatile, and fun! I know I am biased because I am plant based…but please be open minded, maybe try a few plant recipes and who, knows?! Maybe you too will agree that plants are cool! 😉

Basic Tofu Stir Fry recipe

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Yield: 2-3 servings

Ingredients

1 bag of frozen stir fry vegetables OR slice up your favorite fresh vegetables (I recommend peppers, broccoli, onion, mushroom, carrots, celery, and baby corn)

Organic extra or super firm tofu (I recommend Trader Joe’s or 365 by Whole Foods)

Grapeseed or Avocado Oil (for sautéing)

1 cup rice or grains of your choice (I used 365 by Whole Foods Organic Super Grains, but other options I’ve used include brown rice, jasmine rice, and quinoa)

Dried ginger (we never measure :P, but I’d put at least a teaspoon or two)

Tamari sauce to taste (at least a tablespoon)

Optional: red pepper flakes, pumpkin seeds, sunflower seeds, and/or nutritional yeast.

1. Measure and rinse your grain of choice in a mesh sieve.

2. After rinsing, prepare your grain of choice according to the package directions.

3. Chop the vegetables if you aren’t using frozen.

4. Press your tofu. We invested in a tofu press because it significantly cuts down on the time of the recipe. (Here’s some methods to press tofu if you don’t have a press).

5. After pressing your tofu, slice into bite-sized cubes.

6. Add the Grapeseed or Avocado oil to a sauté pan or a Wok and then add the cubed tofu.

7. Sauté the tofu on medium- high for about 5-10 minutes or until the cubes start to brown.

8. Add the fresh, sliced veggies or the frozen stir fry veggies and continue to sauté until everything is cooked thoroughly .

8. Check the grains and if they are cooked, turn off of the stove top and fluff them.

10. Once the tofu stir fry is cooked throughly, serve atop the cooked grains and add your desired mix-ins. My favorite mix in is pumpkin seeds and my husband loves red pepper flakes. 🙂

If you make my basic tofu stir fry recipe, I’d love to see your creation! E-mail me or share on social media ( Instagram, Facebook, or Twitter), but make sure to tag me! I’d be happy to feature your version of basic tofu stir fry on my social media channels!

Plants are cool #1: “Squacos” recipe

April 4, 2018January 20, 2021 / Amanda @fueling.veggie.athletes / 4 Comments

Good afternoon! 🙂 As promised many, many months ago, I am finally sharing my butternut squash taco recipe, AKA “squacos”!🌮 I am sharing this as a part of my new recipe series called “plants are cool”. Because duh, plants are amazing! And because we should all be eating a lot more of them! I’m here to show you that cooking with plants can be cheap, easy, versatile, and fun! I know I am biased because I am plant based…but please be open minded, maybe try a few plant recipes this month, and who, knows?! Maybe you too will agree that plants are cool! 😉

Of course, today’s recipe has black beans, because I have not been living up to my namesake!😱 This is a very basic recipe that lends itself to dressing up with different toppings and serving options, because that is half the fun with taco recipes! So, without further ado let’s make some “squacos”! 😋

“Squacos”

squacos

Yield: 2-3 servings

Ingredients

1 bag of frozen butternut squash or 1 whole butternut squash

Grapeseed or Avocado Oil (for sautéing)

1 cup rice or grains of your choice (I used 365 by Whole Foods Organic Super Grains, but other options I’ve used include brown rice, jasmine rice, and quinoa)

1 can of black beans drained and rinsed

Cumin (we never measure :P, but I’d put at least a teaspoon or two)

Cinnamon

Iodized salt (to taste)

Optional: avocado, tomato, cilantro, shredded lettuce, red pepper flakes, salsa, pico de gallo, guacamole, cheese (regular or non-dairy), and/or sour cream (if you aren’t vegan)

1. Measure and rinse your grain of choice in a mesh sieve.

2. After rinsing, prepare your grain of choice according to the package directions.

3. Chop the butternut squash if you aren’t using frozen.

4. Add the Grapeseed or Avocado oil to a sauté pan and add the chopped fresh or the chopped frozen butternut squash.

5. Sauté the butternut squash on medium high for about 5 minutes or until warmed.

6. Add the cinnamon and cumin to the butternut squash and make sure everything gets thoroughly mixed.

7. Add the drained and rinsed black beans to the butternut squash mixture.

8. Check the grains and if they are cooked, turn off of the stove top and fluff them.

9. Sauté the black bean and butternut squash mixture for another couple of minutes.

10. Serve on tortillas or make a taco bowl. Be sure to add in any of the fun extras listed above! The optional mix-ins add flavor and depth if you eat these on a weekly basis like my husband and I do! My personal favorite is making a taco bowl with salsa and other veggies and then using tortilla chips as scoops. 🙂

If you make “squacos”, I’d love to see your creations! E-mail me or share on social media ( Instagram, Facebook, or Twitter), but make sure to tag me! I’d be happy to feature your version of “squacos” on my social media channels!

Half Marathon Training Week #3: Monday August 28th- Sunday September 3rd.

September 5, 2017 / Amanda @fueling.veggie.athletes / Leave a comment

Good evening friends! I hope you all had a great, long Labor Day weekend full of food, family, and friends! I can’t believe how fast this weekend flew by. 😱

My husband and I stayed busy the whole weekend, so that’s why it went quickly! On Saturday, his high school students had a cross country meet, Saturday night we went out for dinner, Sunday we drove to Wisconsin to visit my sister-in-law, and today we drove back, cleaned, and got groceries. I fit in as many runs as I could this week and weekend, but it could have been better. I’m still working on getting more sleep. I’m pledging to make week #4 better for sleep and training!

Sometimes, though, all you need is an extra rest day, vegetarian treats, an impromptu road trip, wine, and some sangria to recharge after a rough week. 😉 Life isn’t all about following your training plan to a “T” and eating healthy- life is about balance! This weekend I decided to indulge a bit and go with the flow and it was 100% worth it! 🙂

Monday August 28th: REST DAY.

Tuesday August 29th: Started the morning with this delicious breakfast before work. It is old fashioned oats topped with berries, cinnamon, and Nature’s Path Organic Sunrise Crunchy Vanilla Cereal.

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Then after work, I ran 2 miles at 6:53 pace. I got home from work late and ran at night, so that’s why this run was short. I followed my run with some light stretching.

Wednesday August 30th: REST DAY

Thursday August 31st: Ran 4.3 miles after work at 7:38 pace as the sun was setting. It was extremely windy, but it felt good to get out there. The beautiful city and lake views were an added bonus!

Friday September 1st: REST DAY. This was an unplanned rest day, but was very wiped out from my lack of sleep over the entire week. My husband encouraged me to take the extra rest day. Plus, I knew I was getting up at 6 am on Saturday for the cross country meet. I learned this week that I do not function well on 5-6 hours of sleep per night. 😂 I have no idea how I functioned on so little sleep most of college! This girl does best on 7 or more hours of sleep. 😛

Saturday September 2nd: 4-5 miles throughout the day/in between high school cross country races. It was so fun to be on the other side of a cross country meet. I definitely felt nostalgic for high school and college cross country meets on Saturday. I can’t wait to help out at more meets and see my husband’s team grow this season! 🙂

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The meet was pretty long and we did not get home until almost 4 pm. My husband and I were wiped out, so we got some chai lattes and rested. It was nice! Then we went out for salad, veggie pizza, and red wine at Calo Ristorante. That is the classic combo if you know my husband and I! We love going out for pizza- I’d saying we go out for pizza once a month! It is Chicago, after all, and there are so many tasty options. Maybe one day I’ll list and review all the pizza places we’ve been to! Today is not the day for that, though. 😛

Sunday September 3rd: REST/CROSS TRAIN DAY. My husband and I traveled to Wisconsin to visit my sister- in-law. She took us to an awesome taco place- BelAir Cantina Madison. My sister-in-law and I got the roasted veggie and kale tacos. I also got white peach sangria! 😛 My husband got the veggurito bowl and a margarita.

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I highly recommend BelAir if you ever find yourself in Wisconsin (they have locations in Milwaukee and Madison). It is an excellent option for vegan/vegetarian tacos!

That’s it for my half-marathon training week #3 recap. I hope you all have a good night! 🙂

What was your favorite thing you did over the weekend/ Labor Day (if you live in the United States)?! My favorite part of the weekend was eating those roasted veggie and kale tacos (pictured above).

Black Bean and Quinoa Taco Bowls

July 16, 2015July 16, 2015 / Amanda @fueling.veggie.athletes / 11 Comments

Good evening friends! Here in the windy city, the weather is dreadful. I even got poured on my way home from work. 😦 I hope all of you are experiencing better weather, though! I thought sharing a new recipe would be just the the thing to brighten up this dreary evening. It is a black bean recipe (of course)! With a blog called Black Bean Queen, I really have not been living up to my name. 😛 This recipe makes up for my lack of black bean recipe posts, I promise!

Last night after work was one of those nights where my boyfriend and I were lazy, indecisive, and hungry. I asked my boyfriend: “What do you want to make for dinner?” He said: “I don’t know, what do you want to make?” Then I said “I asked you first…” Then he said “Maybe we should go out to eat”. Me: “No, we have plenty of food here and we need to save our money…” I could not take our indecisiveness any longer. I’m sure we are not the only ones!! After along day of work or class, I often wish I could snap my fingers and have a tasty and nourishing meal appear. Last night, I took that as a challenge to make something new, fast, and simple.

I had a serious taco craving last night, so I looked around the apartment for random taco-like ingredients. This recipe is a random assortment of ingredients that, luckily, came together really nicely. These black bean and quinoa taco bowls are quick to make, simple, nourishing, and delicious. Honestly, they were the bomb.com! My boyfriend LOVED them! He even said to me “I think these might become a regular in our meal rotation now!” I hope all of you like them too! 🙂

Black Bean and Quinoa Taco Bowls

Yield: 2-3 servings (2 if you live with a very hungry runner or 2 😉 )

Ingredients

1 cup of quinoa & 2 cups of water

~1 Tablespoon canola oil

1 cup frozen peppers

1 can of black beans, drained and rinsed

1 packet of taco seasoning ( I used mild)

Optional: red pepper flakes and salsa

1. Measure and rinse the quinoa with a mesh sieve. Do not skip the rinsing step as quinoa is coated in a bitter substance called saponin.

2. Bring the rinsed quinoa to a boil and then turn the heat down to a simmer. Cook until all the water is absorbed and white rings are visible within the quinoa, this will be approximately 15-20 minutes.

3. Put ~1 Tablespoon of canola oil into a separate saucepan and start sautéing the frozen peppers. Once the peppers are nearly cooked, add the canned of black beans and cook for another three or so minutes.

4. Prepare the taco seasoning as indicated on the packet (usually you just add some water and mix). Add 0.5- 1 whole packet of taco seasoning to the quinoa, once all the water has been absorbed. (I only added half of the taco packet). Let simmer for another 2-3 minutes.

5. Serve and Eat!

My boyfriend added red pepper flakes to his to make them spicier (I am a wimp and only like mild taco seasoning :P). I topped my bowl with salsa and it was amazing!

I am sure they would be wonderful in a whole wheat tortilla or eaten as a “dip” with tortilla chips acting as scoops. The toppings and ways to eat these bowls are endless! 🙂

Have a wonderful evening friends! Fingers crossed that tomorrow is my very last Physical Therapy appointment, so I can say I am officially over my injury!

What is your favorite quick, healthy, and easy weeknight dinner lately? I’d have to say ginger and soy tofu stir fry is my favorite, but these black bean and quinoa taco bowls may be serious contenders! 🙂

Simple Sunday #4: Guilt-free chocolate chip cookies

March 22, 2015July 2, 2015 / Amanda @fueling.veggie.athletes / 2 Comments

Some days you don’t just want chocolate, you NEED chocolate. Today was one of those days! My goal was to make a cookie that not only satisfied my chocolate craving, but was also relatively healthy. Since my IT band injury a month ago I’ve been focusing on eating less and healthier, since I can’t run and to aid in my recovery. I REALLY miss running, so hopefully after a few more weeks of PT I can run again. 😦

Well, after searching my vegetarian cookbooks, Instagram, and Pinterest for inspiration I found myself on Chocolate Covered Katie’s blog. She is the queen of healthy, vegan desserts. It was there that I found a great recipe: http://chocolatecoveredkatie.com/2011/04/27/worlds-healthiest-chocolate-chip-cookies/ . I have made a few modifications to the original, but she gets all the credit for an amazing recipe. I was skeptical to try an egg and butter-free cookie, but I was pleasantly surprised! They were delicious! Plus at 80 calories per cookie you don’t have to feel guilty about eating one (or two or more 😉 )! So without further ado, roll up your sleeves and let’s get to baking this guilt free, quick, and easy cookie!

Guilt-free chocolate chip cookies

Yield: 9 cookies

Nutritional analysis: see below

Ingredients

Dry

1/4 cup whole wheat flour

1/3 cup all-purpose flour

dash of salt

1/4 teaspoon baking soda

2 tablespoons brown sugar

2 tablespoons cane sugar (I used Trader Joe’s, which is vegan)

2 tablespoons (or more) semi-sweet chocolate chips (Ghirardelli are vegan)

Wet

1/2 teaspoon pure vanilla extract

1 tablespoon canola oil

4 tablespoons unsweetened vanilla almond milk

1. Preheat the oven to 350 degrees and grease a baking sheet with non-stick cooking spray.

2. Mix the all the dry ingredients together in a large bowl, expect for the chocolate chips.

3. Add the wet ingredients to the dry mixture. I recommend adding the almond milk tablespoon by tablespoon.

4. Roll the dough into 9 balls and place on the greased baking sheet.

5. Press the chocolate chips into the dough balls. (NOTE: You may want to use more or less than 2 tablespoons, which is fine! Just know that the nutritional analysis below was performed for cookies with 2 tablespoons of chocolate chips!)

6. Bake for 8-10 minutes until slightly golden brown.

7. Remove from the oven and let cool for a few minutes.

8. Enjoy one (or a few)! 😉

NOTE: The chocolate chips here are not melted because the only chocolate chips I had at my apartment were the frozen ones my boyfriend and I use as a topping for Greek Yogurt. If they were room temperature chips they would have melted in the oven!

Nutritional Analysis (from MyFitnessPal): Calories: 81; Fat: 2.6 g (0.7 saturated); Cholesterol: 0 mg; Sodium: 57.2 mg; Potassium: 5.6 mg; Carbohydrates: 13.4 g; Fiber: 0.7 g; Protein: 1.2 g

What is your favorite type of cookie? It’s hard for me to chose one…but if I have to, I’d say any type of peanut butter cookie. Have a great night everyone! 🙂

Saturday snack #1: Banana Bites and a running update

February 21, 2015February 24, 2015 / Amanda @fueling.veggie.athletes / 5 Comments

Hello there friends! Sorry for the hiatus…again. I promise I was not hibernating. Although, the weather here has made me want to lately. 😦 I’ve just neglected blogging after a busy month of graduate school, work, observation hours (for my graduate program), working out, and occasionally socializing. 😛

Running update

Anyway, I was somehow convinced to run a 5k race this morning with my boyfriend outside, which is not my idea of hibernating! Luckily, today was the warmest day of the week at a whooping 20 degrees and I only needed two pairs of gloves to run outside. You would think after 8 years of high school and college cross country and track I’d be a pro at cold weather running, but that is not the case! I still dread it and sometimes don’t know how to properly dress for my runs…

Fortunately, I survived the race, had a bit of fun in the process, and only my face, hands, and feet lost feeling from the cold. 😛 I ran the race unofficially in 20 or 21 pain free minutes, which is great considering I haven’t run more than 10 miles per week or done any speed work since December because of my darn IT band…unfortunately my IT band hurts post race :(. On a happier note, my boyfriend who has been training more than me won! We thought he missed first place by a second or two because he was out kicked, but we were wrong. The race was chip timed and since he started further back he won. 🙂 This race has me excited for running again and yearning for my faster glory days in college. Maybe with some actual training I can prove to myself that my faster days are ahead of me, not behind me. Finger’s crossed that my IT band heals soon… I definitely need some time off and more strengthening and stretching because that race aggregated it. 😦 Hopefully a week or two does the trick so I can increase my mileage and train for races again.

Banana Bites

Now, I have a short recipe to share with all of you. Looking for a snack that is sweet, healthy, tasty, easy, and quick to make?! Look no further! Banana bites are your answer. You most likely have the ingredients on hand at your house. They are full of healthy fats, protein, and just the right amount of sweetness. They will keep for a few days in the freezer.

Yield: variable depending on how many bananas used (I made 8 bites)

Ingredients

1-2 bananas

1 tablespoon natural peanut butter

1-2 tablespoons plain Greek yogurt

1. Mix the peanut butter and Greek yogurt together on a plate

2. Chop the banana(s) into slices

3. Spread the Greek yogurt/peanut butter mixture onto half of the banana slices

4. Form sandwiches by using other half of the banana slices as the top slices

5. Put the banana bites into the freezer in a covered container and let freeze for approximately 2 hours.

6. Enjoy! Keep any leftovers in the freezer. They should keep for a few days.

Have a wonderful night friends and I hope you enjoy this simple, healthy snack! 🙂

Question of the day: Have you been running lately? If so inside or outside? Any fun races?

Simple Sunday #1: Pecan roasted brussel sprouts

January 4, 2015January 4, 2015 / Amanda @fueling.veggie.athletes / 10 Comments

Brussel sprouts. You either love them or hate them. In fact, I read somewhere recently that they are the most hated vegetable in the USA. Luckily, I am a brussel sprout lover. I credit that to my boyfriend who made me try them a few months ago…Yes, it took me 22 years to try them, but I turned out okay! 😛 You will never know if you are a hater or not unless you try them.

Anyway, we made gnocchi for dinner tonight and felt like trying something new for our vegetable side dish. And voilà! Pecan roasted brussel sprouts were born. This recipe was adapted from several different recipes so it is not exact. It is super simple though! It is perfect for when you want a quick side dish that is a little fancier than regular steamed vegetables. Also, brussel sprouts are wonderful for your body. Chock full of iron, protein, potassium, and antioxidants, but you didn’t need me to tell you that. 😛 So for my first ever Simple Sunday here is a quick and easy side dish recipe. Enjoy. 🙂

Pecan roasted brussel sprouts

ingredients

16 oz. frozen or fresh brussel sprouts

1 Tablespoon or so of olive oil

pinch of salt

pinch of pepper

pinch of garlic

handful of chopped pecans

1. Preheat the oven to 400 degrees and grease a baking sheet with cooking spray .

2. Pour the 16 oz. of frozen or fresh brussel sprouts into a bowl.

3. Add the tablespoon of olive oil and coat all the sprouts.

4. Add a pinch of salt, pepper, and garlic. Mix .

5. Add the chopped pecans and pour the mixture onto the greased baking sheet.

6. Bake the brussel sprouts 20-25 minutes or so until slightly browned. Turn the sprouts at least once during cooking.

7. Serve and enjoy. 🙂

Do you like brussel sprouts? Why or why not? If so, what is your favorite way to eat them?

A cold day calls for some warm minestrone soup

November 21, 2014September 24, 2019 / Amanda @fueling.veggie.athletes / Leave a comment

Hello guys! Happy November…well, I guess it’s almost December. I can’t believe it’s almost Thanksgiving and the end of the semester. I promise I have not forgotten this blog. Neglected, yes. Forgotten, no! I know it’s always the same story, but life really got in the way for the last 1.5 months and I am very sorry. 😦

My life has gone through some changes since I last blogged. Telling you guys about them will be a tale for another time. Promise! Once I get it all figured out, of course. I assure you guys, though, that the changes do not have to do with the blog, being vegetarian, or my boyfriend. I plan to continue to blog here as a space to share vegetarian recipes/insight, anything running related, and random ramblings about my life. I am still a vegetarian! Also, do not worry my boyfriend of 5.5 years and I are very much in love and going strong! 🙂

Anyway, I remembered in a previous post that I promised that I would share my favorite Minestrone recipe with you guys. Well, over a month and several batches of minestrone later, I finally remembered! Nothing warms me up or gives me strength on a chilly autumn or winter day like homemade minestrone. I’ve been craving soup after this unusually cold week (on Tuesday with the wind chill it felt like -4 degrees outside!)

Minestrone is very easy to make and relatively inexpensive! This recipe is adapted from Mighty Minestrone on pages 128-129 of The Teen’s Vegetarian Cookbook by Judy Krizmanic.

Minestrone

Yield: 4-6 servings

ingredients:

1/4 teaspoon garlic powder or 2 cloves of garlic

2-3 stalks of washed and chopped celery

28 ounce can of diced and peeled tomatoes (fire roasted tomatoes work nicely too)

6 cups of water

1 teaspoon oregano

2 bay leaves

2 teaspoons of basil

1 package of frozen vegetables (16 ounces)

1 can of kidney or garbanzo beans, rinsed, and drained

0.5-1 package of whole wheat elbow or spiral pasta (16 ounces)

salt to taste

1. In a large pot mix together the canned tomatoes, 6 cups of water, 2-3 stalks of celery, and all the spices (including the garlic if you use cloves instead of garlic powder) . Bring to a boil uncovered.

2. Once the mixture boils reduce the heat to a simmer, cover, and simmer for about 30 minutes.

3. After 30 minutes add the frozen veggies, kidney beans, and pasta to the large pot. Cook for 20-30 more minutes. Add salt if desired.

4. Serve. For leftovers, put the uneaten Minestrone into shallow Tupperware containers and refrigerate promptly. Enjoy, a cold day calls for some warm minestrone soup! 🙂

What is your favorite soup to make when the weather turns cold? Although, I admit I make soup in the summer sometimes and maybe I’m not the only one…Also, is there a soup you’ve always wanted to make, but have not yet?