I’m not going to lie, taking this leap of faith IS scary. 😱 Initially I wanted to wait a couple years before launching my own business. I’m only been a RDN for about 10 months. But as my husband reminded me, there will NEVER be an ideal time. And when unexpectedly & recently a change in my employment situation occurred (hours), my husband encouraged me saying “isn’t now as good of a time as any to finally open your own business?” So here I am! Yesterday was opening day! 💃
Are you an athlete or person who is thinking about becoming vegan, vegetarian, or plant-based or you already are? Then you are in the right place! I’m here to show you that you can thrive in life & athletics fueled by plants! 🌱You’re of course welcome here even if you aren’t plant-based. You will still find valuable sports & general nutrition tips here!
And for free ways to support me today & moving forward, please consider signing up for my new newsletter or sharing this post or that I’m open with your communities! ☺️
Moving forward, I will be working as the owner of my private practice & continuing as a team member of Lauren Sharifi’s private practice working with ARFID. I’m so excited to serve the communities I’m most passionate about in my next journey! 🥰
Have a great weekend! 🤗 And let me know if you have any questions below or contact me!
SURPRISE! I took & passed the Registered Dietitian Nutritionist (RDN) exam on my 1st try on Wednesday December 28, 2022! 🥳 No one knew I was taking my exam today except my husband. 😂 I was supposed to take tomorrow (Wednesday Jan.4, 2023), but I was so sick of working & studying (if you know, you know 😅), so I moved my exam. It was risky, but it paid off! ☺️ Let me reintroduce myself as Amanda, M.Ed, RDN! 🥳
For those of you that have followed me for a long time or know me in real life you know that my journey has been ANYTHING, but linear. 😢 A little over 1.5 years ago I graduated from my dietetic internship during the hardest time of my life so far. 😢 I learned I have a genetic condition called Lynch Syndrome, which increases my risk of certain cancers, such as colon & endometrial cancers at younger than expected ages just before I graduated. I did not cope well with the news. There were days over the last 1.5 years that I wasn’t sure if I’d ever be happy again or actually become a RDN. 😭
Becoming a RDN has been my dream since I left the teaching profession at age 25. And while it took me longer than expected due to these speed bumps, I’m so happy to say that as of December 28, 2022 I’ve made it! 😍 I will continue to have to navigate living with Lynch Syndrome for the rest of my life, but I’m not as afraid anymore. It doesn’t define me. I am so incredibly lucky to have such an amazing support network! 💜
It was so exciting to end 2022 as an official RDN & working a job I love! 🤩 I cannot wait to see what my professional, personal, & running future hold in 2023 and beyond. Thank you all for the support these last few years! 🥰
My last post was September 22, 2020 to be exact… And wow has a lot happened between then & now.
To say it’s been the hardest 1.5 years of my life in my almost 30 years is an UNDERSTATEMENT. 🙁 Between living generally in a pandemic, finishing my unpaid dietetic internship (DI) in a pandemic (the last step needed & now I’m eligible to take my boards exam to FINALLY become a RD), suffering a foot stress fracture, learning I have low bone density at age 28, not being able to run most of the last 1.5 years, & various random health issues like low iron levels & mysterious abdominal pain, I thought things were as tough as they could get. BOY was I wrong. In May 2021 my life changed forever when I learned I have a hereditary cancer syndrome called Lynch Syndrome. Learn more about what that means for me from this post on my Instagram in May since I don’t want to retype it all now. It’s not even the main focus of this update. I’m sure I will write more about Lynch Syndrome here in the near future. I will say despite all the hardships there were two big pros the last 1.5 years: graduating from my DI & becoming a homeowner (my husband & I bought a condo in July)! But everything else has been a challenge. 🙁
Virtual White Coat ceremony for my DI in August 2020 (while in a boot due to a stress fracture)
And the real reason for this update is to share a story I haven’t shared before. At least until I shared it last week on my Instagram. But I wanted to share that here too, as it’s easier to read here. And it’s a doozy. It’s my eating disorder (ED) story. It relates to everything that has happened the last 1.5 years because all of it, especially my Lynch Syndrome diagnosis, led me to relapse into an illness I thought I was over with… I shared on Instagram because last week was NEDA (National Eating Disorders Awareness) week & I felt inspired to finally share my story, but we should be raising awareness on EDs 365 days/year as they affect people of all sizes, genders, socio economic statuses, sexual orientations, ages, etc.
This is my first time publicly sharing my eating disorder story. The reason I haven’t shared yet has been due to fear, shame because of the profession I’m entering, & because my story is still being written. But I was inspired by runner Allie Ostrander’s instagram post on Feb. 23, 2022 where she challenged her followers to share a story to change a story. If my story helps one person feel less alone or seek treatment than it will be worth it. 💜 So here goes nothing!⠀
It started at the end of 7th grade. I had just gone through puberty & started my period a few months prior. I had gained some weight. Someone commented on my weight & encouraged me to lose a few lbs. I did not think much about my body prior to this. In fact, I’ve been a petite individual my entire life & was at the time of the comment. I lost those few pounds quickly by the start of summer by swapping out my snacks & sometimes skipping meals. I was also very active & on a travel soccer team. I didn’t stop there, though. I’d play dance dance revolution between soccer practices. My struggles mostly flew under the radar. Although one of my travel soccer coaches that summer noticed something was amiss at a practice where I got lightheaded. He offered me Gatorade & asked if I eat enough overall. I lied & said I do.
By the start of 8th grade I lost my period & by my freshmen year of high school I had lost 10+ lbs. I also joined the cross country team to train for soccer. I ended up being naturally good at running, even more so than soccer. I realized I did not look like some of the other runners (I now know runners don’t have a “look”, but did not at 14). I started counting calories. I was SO hungry. But I was also doing really well in school & sports, so few knew I was suffering. I told my doctors about my period loss & they brushed it off as a normal part of training. I was never formally diagnosed with an ED back then, but as an almost RD I realized I met most criteria for anorexia & probably should have received treatment. 😔
Little Amanda at the 8th grade dance circa 2006. Sorry for the poor quality photo, but this was well before I had an iPhone!
By my sophomore year of high school I became curious about nutrition & decided I wanted to run competitively in college. I realized if I wanted a chance at it I’d probably need to gain my period back & maybe even gain some weight. By my junior year I gained ~10-15 lbs & my period returned! I thought I was cured of my ED….But what I see now is it just moved more toward general disordered eating, & bad body image. This was a spot I stayed at for YEARS. I was able to go out with friends or my boyfriend (my now husband!) & eat, but I tended to pick “healthier” options & stress about what I was eating under the guise of caring about food/my training.
I had horrible body image, especially once I went to college to run for a D1 school. I felt like I did not look like the other girls I ran against. I under-fueled for my activity levels & remember trying to stay at or under 1500 calories when I’d log my food. I wasn’t always logging my food, though. I was still going out to eat, having fun, etc. but definitely thoughts about food & body image occupied a fair amount of my time. By my junior year of college I lost a little weight again & some people noticed. They’d say I looked “fit” & I LOVED the compliments. I also had my best season so far. I stayed around this weight for years & in this weird spot of being aware of what I ate & sometimes tracking, but not always. Bad body image thoughts occupied less space in my mind, but they were still whispering. Then, by the time I graduated from college. I was so burnt out from competitive running (and likely years of under-fueling) that I did not run much for a few years.
Junior year of college at the Midwest Cross Country Regional meet. It was 2012 & I was 20 years old.
It wasn’t until after I turned 25, got married, went vegan, & decided that I would train for marathon that I felt healthy & at peace with food compared to the last 12+ years. I also decided to go back to school to study to become a RD, as I was not enjoying the teaching profession. I still had some struggles but nothing like it had been. But then the pandemic hit & in June 2020 I was diagnosed with my 1st ever stress fracture. And I learned I also have low bone density at age 28. I’m shocked I made it that long without a stress fracture considering everything. I was so angry at past me for not taking better care of my body. 😡 Of course I know it wasn’t really my fault, but it was & still is hard. I vowed I’d do better moving forward, so I wouldn’t suffer another fracture, improve my bone density, & reach all my running goals. Unfortunately life didn’t quite work out that way. ☹️
A photo from our wedding on July 14, 2017.
In May 2021, toward the end of my dietetic internship, after experiencing some weird health issues, I found out I have a hereditary cancer syndrome called. Lynch Syndrome The news DEVASTATED me. 😭I withdrew from most people & fell into a deep depression. I have a history of anxiety & depression since age 12, but this was the worst it had ever been. I was struggling to eat & I became afraid of most foods I used to love, even black beans. I lost weight & people noticed. I felt so lost, embarrassed, & ashamed. I blamed it on my depression. What I did not realize at the time was that I was relapsing into my ED. It was just in a new form. The lynch syndrome diagnosis + pandemic stress were the triggers.
This photo was taken in June 2021, about a month after I learned I had Lynch Syndrome.
I sought extra help when I realized my issues might be more than depression. In December 2021 I was diagnosed with ARFID (Avoidant Restrictive Food Intake Disorder). My food fears were/are mainly due to fear of cancer & sickness rather than a desire to change the shape of my body. Although with my past history of a restrictive eating disorder & some body image issues, I technically have ARFID “Plus” (a combination of ARFID & a restrictive eating disorder).
I am currently in outpatient treatment (this includes a therapist & RD) & I am chasing recovery. I am still going to reach all my running goals & then some + I’m going to be a sports & plant-based RD very soon! Expect some changes to this website when that happens. And If you want to be a future client of mine you can hop on my waitlist. Furthermore, I’m going to go through my Lynch Syndrome screenings each year as bravely as I can & hopefully I don’t develop cancer. Being the healthiest version of myself will only help in all areas of my life!
Thank you for reading if you made it to the end! 🤗 And if any of you are suffering NEDA is a great place to find resources. You deserve recovery too. 💕
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!
You may have noticed the new website name & social media handles a couple weeks ago! I promise I am still the same black bean queen! #teamblackbeans4life
BUT it was time for a change. Especially since I will offically be a licensed and practicing Registered Dietitian Nutritionist (RDN) in less than a year! I honestly cannot believe it! All that stands in my way is my required dietetic internship (where I gain ~1200 hours of practical experience) and then I have to sit for & pass my licensure exam. I’m nervous & excited for this new chapter in my life, so please send all the good vibes my way! And comment below or e-mail me if you want me to write about either the journey to becoming a RDN or my experience in my dietetic internship. It’s definitely going to be an interesting several months with the global coronavirus pandemic….
But now you’re probably wondering, why the name change?! Especially since I’ve been the Black Bean Queen for nearly 6 years and black beans are my favorite food. Seriously. 😛
The answer: I wanted my website and social media handles to better reflect my goals: to inspire other runners + athletes, show that you can be a successful athlete by eating vegetarian, vegan, or plant-based, & to give ideas on HOW to eat to be a successful veggie athlete! There are some exciting things in the works on my end, but that’s all I’m going to say for now. 😉 Have a great evening, friends! 🙂
I originally shared this on Instagram on January 1st, but I wanted to share here too in the hopes of reaching more people! 🙂
Happy 2020! Cheers to a new year & a new decade!🥂 Do yourself a favor & vow to NOT diet in 2020. There are so many better health goals to make this year! Plus, diets don’t work anyway. 🙃 Small, changes over time are more sustainable. ⠀And since we are three weeks into the new decade I am hoping if any of you start a diet you are reconsidering it. How about trying the following this year instead of dieting: ⠀ ⠀
1. Drink 70 or more oz of water daily. 💦 ⠀
⠀
2. Eat breakfast daily, even if it’s initially just something small like a piece of fruit. 🍌 ⠀
⠀
3. Aim for at least one fruit 🍎 or vegetable 🥦 at every meal. ⠀
⠀
4. Pack your lunch more days than you buy it each week. 🥗 ⠀
⠀
5. Cook one homemade recipe per week. 👩🏻🍳 ⠀
⠀
6. Bring coffee from home or make at work/school more days than you buy it each week. Drink it plain or add your own creamer. ☕️ ⠀
⠀
7. Don’t do workouts you hate. Find one or two types you like & vow to move your body at least 5x /week for 30 minutes. 🏃🏼♀️ 🚲 🏋🏼♀️ ⠀
⠀
8. Make plans with friends at least twice a month. 👯♀️ Friendship is so important for overall health! Bonus points if you workout or cook with your friends. Helping each other develop healthy habits is rewarding. ☺️⠀
⠀
9. Start a new hobby this year or bring back an old one! Maybe it’s knitting 🧶, drawing ✍🏻, joining a local team ⚽️, or joining a book club. 📚 Hobbies are great for your mental health & can be another way to socialize! ⠀
⠀
10. Get 7 or more hours of sleep each night. Adequate sleep will only help you be a better athlete, worker, student, spouse, parent, etc. 😴 ⠀
⠀ What are some of your non-diet health goals for 2020?! 👇🏻
*Note: I am not a doctor or medical professional. I am studying nutrition and on the path to become a Registered Dietitian Nutritionist (RDN). Please, contact a practicing RDN or another healthcare professional with any questions or concerns before adopting a new way of eating.
Good afternoon friends! 🙂 Every week I receive multiple questions in my Instagram inbox about eating plant-based or being a plant-based athlete, so I figured it was time to start addressing those questions here on the good ‘ol blog! As a future Registered Dietitian Nutritionist and an aspiring sub-elite runner, I am drawing on both research AND my personal experiences to share this information with you, so as usual, contact a licensed healthcare professional with any questions or concerns! Once I am a licensed and practicing RDN I will be more than happy to help you, though! 🙂
So without further ado, let’s get to it! Today’s topic is plant-based protein powders.🌱 I want to start off by saying a protein powder should never be a replacement for a food in your diet, rather it should be an ENHANCEMENT or a SUPPLEMENT to your current diet. It is always best to get most of your daily calories and protein from whole, real foods (1). A protein shake is not meant to replace dinner or breakfast. Although, no judgment if you’ve done that before, as we have all been there 😛 But generally protein powder does not make a very complete or balanced meal unless it is added to a smoothie with fruits, vegetables, whole grains, etc. Of course there are certain times when a protein powder may be appropriate: during a major illness where you need extra protein to help you heal, during a heavy training phase as an athlete, or when you are struggling to meet your daily calorie and protein needs with food alone (2). Always talk to your healthcare provider before beginning a supplement, because yes, protein powder is considered a supplement!
There are a variety of reasons why an athlete might chose a plant-based protein powder: dairy allergy, vegan diet, or taste preferences. I personally am vegan and whey never sat well with me even when I ate dairy, so that is why I chose to consume a plant-based protein powder. I did not start consuming protein powder until 2019 because I used to be against it to be honest. But after running my highest weekly volume ever this summer to train for my second ever marathon (the Chicago Marathon this October), I can attest to the recovery benefits of consuming a high-protein shake or smoothie after a long run or tough training session when my stomach is otherwise not ready to eat a full meal rich in carbohydrates and protein. All I have to do is dump some water or almond milk and protein powder into my Blender Bottle, shake well, and sip as I stretch and foam roll.
So what are some key differences between whey based and plant-based protein powders? Well for starters, whey protein is a complete protein, meaning it has all 9 of the essential amino acids that your body cannot produce on it’s own (3). All animal based proteins are complete, but only quinoa and soy products are complete plant-based proteins (3,4). So before you panic, remember that you do not need to eat complete proteins at every single meal and snack, but rather throughout the day. Or you could do some good ol’ fashioned food pairing, i.e. the classic combination of rice and beans together contain all 9 of the essential amino acids in the proper amounts! So how does this relate to plant-based protein powders? Well, unless you are consuming a soy protein powder, which is already complete, most plant-based protein powders will achieve a complete amino acid profile through the pairing of multiple plant protein sources, i.e. pea protein, chia seeds, cranberry protein, pumpkin seeds (4). The use of multiple protein sources just adds to the nutritional benefits of the protein powder! Whey protein powder is relatively low in nutrients besides protein, but a plant-based protein powder will often have some iron and other minerals, such as phosphorous or zinc (4). Pea protein powder is among the most common plant-based protein powders, but I’ve seen many types over the years, from hemp seed to combination plant protein powders.
As an athlete there are two additional considerations I use when choosing a protein powder. I check the ingredients to see if the plant-based protein powder contains sugar alcohols and if it is NSF Certified for Sport or Informed Choice (6,7). I check for sugar alcohols because for me and many others, they cause GI distress (5). I cannot even chew gum because of the sugar alcohols! I am fine with stevia though, but I honestly wish more protein powders just used a bit of regular sugar…but that’s a topic for another day 😛
I then check if the protein powder is NSF Certified for Sport or Informed Choice because supplements are not regulated by the FDA, so how do we know that our supplements actually contain what they say they contain (6,7)? The NSF International’s Certified for Sport program was created to test supplements and make sure they do not contain any banned or illegal substances, contaminants, and that they actually contain what they say they contain (6). To receive the NSF mark the supplement has to be tested twice in a calendar year (6). I also love that NSF has an app with a barcode scanner, so I can check supplements easily when I am on the go or at a store.
Informed Choice is similar in that third party tests supplements for banned substances, but it is not the gold standard or recognized by major athletics teams, such as the MLB, like NSF certified for Sport (7). NSF Certified for Sport is especially important for elite athletes who are subject to random testings before/during/after competitions, because how would it feel to get disqualified because of your protein powder? I may be exaggerating here, but it’s still good to know exactly what is in our supplements, so even as an aspiring sub-elite athlete, I will only consume supplements from brands I trust and ones that are preferably NSF Certified, but at least Informed Choice so I know that they have been tested by a third party.
All 3 of my recommended protein powders below are NSF Certified or Informed Choice!
My top 3 favorite protein powders (in order) are linked below with pros and cons.
Tastes decent even mixed with just water, but is best in smoothies
30% DV of iron
30 g of protein
Cons:Not NSF Certified
Vanilla only tastes good in smoothies in my opinion
Contains stevia, which I am not sensitive to, but some of you might be or you may not like the taste of
Can be hard to mix unless you use a shaker bottle or a blender.
Do you use plant-based protein powder? If so, which brand and why? Do you have a question you want to see on here next? Do next hesitate to comment below, contact me on Instagram, or e-mail me at blackbeanqueen@gmail.com ! 🙂
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! 🙂
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!
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! 🙂
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!
*Note: I am not a doctor or medical professional. I am studying nutrition and on the path to become a Registered Dietitian Nutritionist (RDN). Please, contact a practicing RDN or another healthcare professional with any questions or concerns before adopting a new way of eating.
You must be logged in to post a comment.