Tasty Tuesday #7: Tempeh and Black Bean Taco Bowls

July 28, 2015January 24, 2016 / Amanda @fueling.veggie.athletes / 17 Comments

Good morning! I hope all of you are having a wonderful morning and a great week. 🙂 It’s hot here in the windy city, so I got my run in early this morning. I am so happy I did, even though I have the day off work, because holy cow it’s getting humid! I had another good run this morning of 3 miles at 7:35 pace. 🙂 I have a ways to go before getting to where I was before my injury, but I am starting to feel more like my old self. I still have to build up my mileage slowly and continue my PT exercises, but at least my run pace is starting to come down as I get back into shape!

Now, for the real reason I am here…Tasty Tuesday! This week’s Tasty Tuesday is a taco recipe because I am a little too excited about Taco Tuesday! I know, I know I already shared a taco recipe with all of you last week….BUT tacos are so tasty and this recipe is different! I love both recipes, but these tacos are a little more filling than the black bean and quinoa ones from last week. Plus, I absolutely love meals in a bowl and anything that is made with black beans, if you guys could not tell. 😛 These tempeh and black bean taco bowls are tasty, filling, full of protein, healthy, and last, but not least they are vegan. Bonus points for how quick they are to make! So do yourself a favor and make tacos tonight! I do have to confess that I made these last night…I could not wait for taco Tuesday! haha. I really want to make them again tonight because they are so delicious…. Without further ado here is the recipe! 🙂

Tempeh and Black Bean Taco Bowls

Yield: 2-3 servings

Ingredients

1 packet taco seasoning (I used mild, but if you like things spicy I’d use medium or hot)

1 cup rice of your choice (I used Jasmine rice)

1 package of tempeh (I used Lightlife original)

1 can of black beans drained and rinsed

1 cup of frozen peppers

canola oil (as needed)

Optional: red pepper flakes, salsa, pico de gallo, tortilla chips

1. Prepare the rice according to the directions on the package.

2. Mix the packet of taco seasoning with water, according to the package directions. Set aside.

3. Cut the tempeh into bite sized pieces.

4. Let the tempeh marinate in the taco seasoning mixture for 5-10 minutes.

5. Sauté the tempeh in canola oil and spoon some of the taco seasoning mixture into the frying pan for added flavor. Fry until the tempeh starts to brown ( ~ 10 minutes).

6. In the meantime, sauté the peppers in canola oil. Add the drained and rinsed black beans once the peppers are almost fully cooked (~10 minutes.). Optional: for more flavor add some of the taco seasoning mixture to the pepper and black beans too.

7. Once everything is fully cooked, serve! Spoon the rice into bowls, add the tempeh, black bean/ pepper mixture, and any desired toppings (salsa,red pepper flakes, pico de gallo, etc). Mix it all together! If bowls aren’t your thing, serve in a warm tortilla! YUM!! 🙂

I hope all of you have a great day and more importantly, a happy Taco Tuesday (am I the only one who thinks of the Lego movie?)!

Today’s question: Any fun plans this week or weekend? I’m going to Lollapalooza this weekend and I cannot wait! 🙂

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! 🙂

Simple Sunday #3: Baked dark chocolate and peanut butter oatmeal

March 8, 2015March 10, 2015 / Amanda @fueling.veggie.athletes / 6 Comments

Hello friends! I know it’s waaaaaaaay past breakfast/brunch, but I wanted to share a tasty recipe I made this morning anyway. You won’t believe it’s vegan!! Yes, I know it’s already past five o’clock…That’s what happens when it’s Daylight’s Savings and you lose an hour… You’ll want to make it tomorrow, though. Guaranteed. Or perhaps for dinner tonight. Breakfast for dinner is NOM! Plus this recipe makes enough for leftovers later in the week! 🙂

So I found this recipe where I find many of my ideas…Pinterest. As usual, I was wasting time there a few days ago and I came across a baked oatmeal recipe that seemed easy enough. The recipe had me at chocolate and sold me at peanut butter, so of course I pinned it! 😛 We all know that you actually only make a fraction of the things you pin… BUT, then, this morning my boyfriend suggested we make something new for breakfast. I agreed, but since I was feeling lazy due to “losing” an hour of sleep, I wanted to make something easy and low maintenance. I knew that this was the morning to try baked oatmeal. My boyfriend and I both loved it. 🙂

Here’s the link to the original recipe that I found on Pinterest : http://laurenkellynutrition.com/peanut-butter-chocolate-chip-baked-oatmeal/. The only changes/modifications I made to the recipe was omitting the mashed banana and salt. So the above website gets all the credit for this amazing recipe, I just wanted to share anyway! : )

As long as you use non-dairy chocolate chips and milk this recipe is vegan! I used Ghirardelli, but as a note only the semi-sweet chips are vegan. The dark chocolate ones are not.

Baked dark chocolate and peanut butter oatmeal

Yield: 6 servings

Nutritional analysis: See below

Ingredients

2 cups organic oatmeal

1/2 cup natural peanut butter

1/2 cup unsweetened vanilla almond milk

1/4 cup ground flax seeds

1/4 cup organic maple syrup

1/4 cup dark chocolate chips (can use semi-sweet or any other kind too)

1 teaspoon baking powder

1 teaspoon cinnamon

1. Preheat the oven to 350 degrees and grease a glass baking dish.

2. Combine all the ingredients in a large mixing bowl. It may be easier to add the dark chocolate chips last since peanut butter can be tough to stir.

3. Put the mixture into the greased baking dish.

4. Bake for 30-35 minutes or until golden brown.

5. Let the baked oatmeal cool for a few minutes and then cut into 6 slices.

6. Enjoy the chocolatey peanut butter goodness for breakfast (or anytime of day)!! 🙂 I highly recommend pairing the oatmeal with a large, cold glass of almond milk and/or a cup o’ joe! Leftovers can be stored in an airtight container in the refrigerator for a few days.

Also, here’s the nutritional analysis of the recipe for those interested. I used MyFitnessPal. It’s 321 calories/serving:

Question of the day: What is your favorite way to eat oatmeal? Before today my favorite was just regular oatmeal, made in the microwave, topped with berries and/or peanut butter, but now I think I’m a baked oatmeal fan!

Simple Sunday #2: Vegan Blueberry Muffins

January 11, 2015January 13, 2015 / Amanda @fueling.veggie.athletes / 2 Comments

Good morning! I hope everyone is having a wonderful and restful weekend. 🙂 I’m enjoying a work free weekend myself, as my new job is only during the week. I have plenty of homework to catch up on, though. Graduate school will do that to you. 😛 Anyway I decided to take a break this morning, to experiment in the kitchen, and I want to share my results with all of you.

Vegan Blueberry Muffins are today’s Simple Sunday recipe. While I am a vegetarian, I sometimes consume and bake with eggs. Therefore, I was skeptical that vegan muffins would turn out. I accepted the challenge nonetheless. Well, I am glad I did! These vegan muffins turned out just fine! The batter was thicker than muffin batter made with eggs, but otherwise I did not notice much of a difference.

I obtained this recipe from page 11 of the Vegan Outreach leaflet Guide to Cruelty-Free Eating. The only modifications I made were using frozen blueberries instead of fresh and I did not make a crumb topping, so the muffins would have less sugar and fat. I hope all of you enjoy. 🙂

NOTE: To make these muffins truly vegan you have to make sure you use a vegan sugar. Some sugars are whitened with animal bones, which means they are not vegan. I used Trader Joe’s organic sugar made with evaporated cane juice, which is vegan according to page 5 of this pdf: http://www.traderjoes.com/pdf/lists/list-vegan.pdf.

Vegan Blueberry Muffins

Yield: 12 muffins

Ingredients

3/4 cup sugar

1.5 cups flour

1/2 teaspoon salt

2 teaspoons baking powder

1/3 cup canola oil

2/3 cup almond milk or another vegan milk (I used Silk Original Almond Milk)

1 cup frozen or fresh organic blueberries (or a different fruit)

1. Preheat the oven to 400 degrees and line a muffin tin with muffin liners.

2. Mix the sugar, flour, salt, and baking powder together in a large bowl.

3. Add the vegan milk and oil to the dry mixture and mix. It will be pretty thick.

4. Add the frozen blueberries. The mixture may turn blue, but do not be alarmed! 😛 The muffins will not be blue once fully cooked.

5. Fill the muffin cups nearly to the top with the batter and bake for about 30 minutes. If using fresh fruit reduce the baking time to 20-25 minutes.

6. Take the muffins out of the oven and allow to cool completely. Eat! Otherwise store them in an airtight container in the refrigerator for up to a few days.

Tip: Since I think muffins taste best warm, I like to reheat them in the microwave when I’m eating day old ones.

(See, they aren’t blue anymore!)

I hope all of you enjoy the muffins and have a wonderful Sunday! 🙂

Question of the day: What is your favorite type of muffin? My favorite is actually lemon poppy seed, not blueberry!

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?

I’m BACK :), World Vegetarian Day, and sweet potato bites

October 1, 2014September 24, 2019 / Amanda @fueling.veggie.athletes / 4 Comments

Whoa, can you believe it’s already October 1st?! I cannot believe how fast September was. I blinked and it was over! Well, now I want to apologize first hand by saying I am sorry for epically failing on updating this blog. My last post was over three weeks ago and I said I’d try to post at least once a week. Whoops… Work, school, and life got in the way. Plus I am almost done with my first round of nutrition exams- after this upcoming Friday I will be officially done with round one. Thankfully, my job reduced my hours since 20-30 hours per week was way too much for this full time nutrition student! Now that I have less hours at work I am now in more of a routine for studying, running/working out, commuting to class, and I know what is expected out of me in my classes. Even though I was a cross country athlete in undergrad and had a part time job, I still had to relearn this last month just how important time management is! Regardless, I promise I am now going to try to update more often. I have thought of so many potential ideas for topics on this blog in the last month- I just haven’t posted them!

Well, I thought what better day to resume more regular updates on my blog than on world vegetarian day! I hope you all celebrate today by eating a plant based dinner even if you aren’t vegetarian or vegan. 🙂 I plan to make homemade minestrone soup (I’ll share the recipe in a future post)! Not only is Oct. 1st world vegetarian day, but to me it also means fall time. Nothing screams fall to me like apples, pumpkins, sweet potatoes, soup, crunchy leaves, crisp autumn runs, cozy sweaters, and hot beverages.

In honor of fall and world vegetarian day, I wanted to share a sweet potato recipe with all of you. It is basically just a healthier and bite sized version of sweet potato fries. Sweet potatoes, which are nutrient superstars, have more potassium than bananas, a healthy dose of fiber, and a good source of vitamins A and C. The following recipe is easy, makes a perfect snack or side dish, and is made with heart healthy olive oil.

Sweet Potato Bites

ingredients:

2-3 sweet potatoes

1 Tablespoon olive oil

dash of salt

dash of pepper

instructions

1. Preheat the oven to 350 degrees.

2. Lightly grease a baking sheet with cooking spray or use a non stick baking sheet and do not grease it.

3. Chop the sweet potatoes into bite sized pieces. Do not worry about the shape of the pieces.

4. Put the sweet potatoes in a medium mixing bowl and add the olive oil. Mix the potatoes and oil with your hands. Then, add the salt and pepper to the oil and potato mixture.

6. Place the potatoes on the baking sheet and bake for 25-35 minutes or more turning the potatoes often and checking regularly to see if they are done. You may want to cook them longer than 35 minutes for crisper bites.

I hope all of you enjoy this recipe and have great nights!

What is your favorite thing about fall? I personally love apple and pumpkin picking. 🙂

Rice, veggie, and bean bowls & Monday motivation

September 8, 2014September 9, 2014 / Amanda @fueling.veggie.athletes / 2 Comments

Hello friends, I’m back! I hope you all had a lovely labor day, week, and weekend. Sorry for the 1.5 week hiatus- school, studying, and more hours than I anticipated at my part time job have been keeping me busy, but regardless that’s no excuse. I’ll TRY to update this blog at least once a week from now on! 🙂

Today, I wanted to share my go-to quick week night dinner (or lunch) recipes. As many vegetarians already know, convenience food is OFTEN tailored to meat eaters. And yes, I know this is not completely true as there are veggie burgers, chickenless nuggets, faux hot dogs, and microwave vegetarian meals. Yet, just like their meat counterparts, vegetarian convenience food CAN high in sodium, calories, fat, and somewhat low in nutrients. Also, vegetarian microwave or convenience meals tend to be pricier than meat based convenience meals. So what’s a hungry vegetarian student who is trying to balance a part time job, attend class, be a part of school activities, and study all the bones in the human body to do? Okay, okay that last part about the human bones is specific to my nutrition course work, but you all get the picture. 😛

During the week busy and hungry vegetarian students need nutrient dense, healthy, quick, and budget friendly options for dinner so they do not turn to veggie convenience food all the time. Considering black beans are one of my favorite foods I hope it comes as no surprise that I used black beans in this recipe I am sharing with all of you. You could definitely use other types of beans you just may need to use different spices than I used then.

Now as a forewarning, the following recipe I am sharing is not super glamorous and may even be bland in some of your options. I personally love turmeric and garlic powder together, but feel free to substitute any spices you’d like. As a side note, toping with salsa and/or using cilantro are also both wonderful additions to this recipe! Benefits of this recipe: It is quick to prepare, easy to make for yourself or a few people, a complete protein, high in fiber, and the vitamin C in the peppers should help you absorb the plant based iron in the black beans more efficiently.

Rice, veggie, and bean bowls

ingredients:

1/3-1/2 can of black beans (or any canned beans you like)

1/2 cup-3/4 cup frozen sweet peppers or frozen mixed veggies

1/2 cup jasmine rice (or any kind of rice)

turmeric & garlic powder (or any herbs or spices you want)

optional: whole wheat wraps

1. Rinse the jasmine rice using a mesh sieve. Then, cook the rice according the package directions.

2. While the rice is cooking, microwave the desired amount of peppers or mixed veggies with a tablespoon of water and covered with plastic wrap or using a covered microwave safe dish.

3. Also while the rice is cooking, rinse the 1/3 can- 1.2 can of black beans and then cook in the microwave for approximately 3 minutes or on the stovetop, also covered. Store the remaining black beans in an airtight container in the refrigerator.

4. Once everything is thoroughly heated/cooked mix the rice, black beans, and veggies together in a bowl.

5. Add the turmeric and garlic or any spices you want. Sometimes I also eat this mixture in a whole wheat wrap topped with salsa for a bit of a heartier meal. Both the bowl and wrap are delicious and quick options so give them a try! 🙂

P.S. Here’s some very late Monday motivation. Use it to motivate you for tomorrow morning’s run (or tonight for those of you who are evening/night runners). I went on a lovely run this morning and while it was extremely hard to get out of bed early after working Sunday night I was so glad I did! I’ve been trying to keep up with morning runs so I do not use work or studying as excuses to prevent me from running later in the day.

I got up, ran, and finished all before 8 am and had plenty of time to eat and shower before for my 45 minute commute to my 11 am class! I love how morning runs make me feel, what about you guys? Today’s motivation is one of those “reasons why I run posts” and this one seemed especially fitting. 🙂

What is your go-to quick and easy vegetarian weekday meal (or meatless Monday meal for those non vegetarians out there)?

A BBQ “burger” recipe and the Lincoln Park zoo

August 14, 2014August 14, 2014 / Amanda @fueling.veggie.athletes / 2 Comments

Good evening friends! I hope all of you are having a great week and more importantly a wonderful day today. 🙂 Today one of my friends came up to Chicago to visit me for the day. Her and I went to the North Avenue Beach, the Lincoln Park zoo and the conservatory, and window shopped. I highly recommend stopping at the zoo and conservatory if any of you are ever in Chicago. It’s nice, fun, and best of all free! Today was a fun filled day and we must have walked over 4 or 5 miles total the whole day. I’m glad to have a friend who likes being active just as much as I do! I dropped her off at the train station a few hours ago and I am definitely going to miss her if she can’t come back to the city before leaving for graduate school in a little over a week though. 🙁

On a brighter note, I took tons of pictures at the zoo and conservatory so I’m going to share a few of favorites below. Then, I’ll share a new recipe my boyfriend and I tried out using a vegetarian/vegan soy food called tempeh.

I found this recipe on page 36 in The Teen’s Vegetarian Cookbook by Judy Krizmanic. This recipe is very easy and relatively fast. I hope you all enjoy it! We did not make any major modifications to the original recipe this time.

BBQ tempeh “burgers”

yield: 2-4 servings

8 ounces of packaged tempeh (we got ours from Trader Joe’s)

2 tablespoons of vegetable oil

1/2 cup of bottled BBQ sauce ( we used Trader Joe’s Bold and Smokey Kansas City Style BBQ sauce)

1/2 cup water

1. Slice the tempeh into four sandwich sized slices.

2. Combine the BBQ, vegetable oil and water into a bowl. Put the tempeh slices in the mixture and let soak for ten minutes.

3. After ten minutes, heat a skillet over medium heat and place the tempeh slices in the skillet (no need to spray the skillet). Save the sauce. Cook the slices for 3-4 minutes or until they start to brown.

4. After the slices start to brown, reduce the heat to low and pour the BBQ sauce over the slices. Cook for another five minutes or until the tempeh slices darken and the BBQ sauce starts to disappear.

5. Turn off the heat and serve the “burgers” on buns with your favorite toppings. We topped ours with sweet peppers and spooned some of the extra BBQ sauce on them.

Have you ever had tempeh before? If so what did you make with it?

Thursday Treats: vegetarian/vegan pancakes

August 7, 2014August 12, 2014 / Amanda @fueling.veggie.athletes / 8 Comments

To be honest today’s treat started out as an experiment. I had a serious craving for pancakes this morning, but my boyfriend and I were completely out of eggs so I was curious if it would be possible to make delicious pancakes without them. The answer is 100% YES! As a vegetarian who still eats eggs, I normally make pancakes with eggs, but now I’m thinking that this eggless pancake recipe will be my new go to recipe. They are that good (in my opinion)! 😉 As an added bonus, they cook faster than pancakes made with eggs! If you use maple syrup instead of honey as the sweetener these can even be made vegan!

This recipe is from The Teen’s Vegetarian Cookbook by Judy Krizmanic on pages 16-18. The only change I made was using 1 cup of all purpose flour instead of a half cup wheat flour and a half cup white and then I used light vanilla almond milk instead of soy or dairy milk. I also made two of the six pancakes with dark chocolate chips as a little treat for my boyfriend and I.

For pancake toppings I personally like high protein toppings such as vanilla Greek yogurt and mixed berries or peanut butter, while my boyfriend prefers the classic maple syrup. The pancakes taste good with any of those toppings!

vegetarian/vegan pancakes

yield: 6-8 pancakes (serves 2-3 people)

ingredients:

1 cup all purpose flour

1 tablespoon baking powder

dash of cinnamon (optional)

1/4 teaspoon salt

1 cup light vanilla almond milk (or soy or dairy milk)

2 tablespoons vegetable oil

2 tablespoons honey (or maple syrup or another liquid sweetener)

steps

1. Combine the flour, baking powder, salt, and cinnamon in a bowl.

2. Combine the almond milk, vegetable oil, and honey in a separate bowl.

3. Mix the dry ingredients and almond milk mixture together just until combined.

4. Grease a non stick skillet with cooking spray or a little vegetable oil and put the stove on medium heat.

5. Pour the pancake batter onto the skillet into circles about 4 or 5 inches in diameter. Put dark chocolate chips in the batter during this step if desired. (I cooked two pancakes at a time since we have a pretty small skillet).

6. Cook for about one-two minutes on one side or until bubbles start to form. Then flip the pancakes with a spatula and cook for another minute or two on the other side. The pancakes are cooked when they turn golden brown. This should take four-five minutes total.

7. Once fully cooked serve the pancakes and top with your favorite toppings. We made 6 large pancakes with this recipe.

running update

A few hours after breakfast I went on a wonderful solo run along the beach. Today was my furthest run to date post IT Band injury. It was just shy of 4 miles. It’s so good to be back to injury free running, but I’m definitely going to keep up with my IT band rehabilitation exercises and yoga in the coming months to prevent a relapse. I felt a little sore from yesterday’s run for some reason, but I still ran a decent pace even without my boyfriend to push me. 😛

I’m hoping to try out a five miler this weekend and slowly start to increase my pace during my runs again in the coming weeks. Maybe I can start thinking about signing up for a late fall race now! Have a wonderful day everyone! 🙂

Today’s question: What is your favorite pancake topping?

Amanda Wagner Nutrition

Fueling Athletes & Plant-Based People

recipes

Tasty Tuesday #7: Tempeh and Black Bean Taco Bowls

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Simple Sunday #4: Guilt-free chocolate chip cookies

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Simple Sunday #3: Baked dark chocolate and peanut butter oatmeal

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Simple Sunday #2: Vegan Blueberry Muffins

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Simple Sunday #1: Pecan roasted brussel sprouts

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A cold day calls for some warm minestrone soup

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I’m BACK :), World Vegetarian Day, and sweet potato bites

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Rice, veggie, and bean bowls & Monday motivation

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A BBQ “burger” recipe and the Lincoln Park zoo

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Thursday Treats: vegetarian/vegan pancakes

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