Clean Bean Casserole

Clean Bean Casserole

If it’s not broke, don’t fix it, right? Well. Grandma’s classic isn’t exactly broken, it just needs a little modern-day health booster. This version is just as easy, even tastier (if you can believe it), dairy-free, gluten-free, uses all plant powered, clean, whole foods, and even has a touch screen. Welcome to the millennium, green beans! Give them a spin anytime you’re feeling thankful.


Clean Bean Casserole

Serves 8

Creamy Mushroom Gravy:
1 cup raw cashews, submerged in water and soaked overnight (or at least 4 hours)
1 Tbsp olive oil
20 oz sliced white mushrooms
2 cloves garlic, minced
1 vegetable bouillon cube

“Fried” Onions:
1 large onion, sliced into crescents
¼ cup almond meal
1 Tbsp cornstarch
½ tsp black pepper
½ tsp salt
2 Tbsp olive oil

Green Beans:
2 lbs green beans, ends removed

Preheat oven to 350°

Mushroom gravy: Blend cashews with soaking water. Set aside. Heat oil in sauté pan and sauté mushrooms and garlic until cooked through. Add cashew “cream” and bouillon cube and continue to cook over medium heat until bouillon cube dissolves. Set aside.

Onions: In a medium-sized bowl, combine almond meal, cornstarch, black pepper, and salt. Stir sliced onions until well-coated. In a sauté pan, heat olive oil and “fry” coated onions. Set aside.

Green beans: Place green beans into a 13 X 9-inch baking dish (pre-steam them for softer beans). Pour creamy mushroom mixture over top and stir to coat green beans. Top with onions and bake, uncovered, for 30 minutes.

Nutrition Information Per Serving: 211 calories, 13 g fat, 0 mg cholesterol, 19 g carbohydrates, 6 g fiber, 8.5 g protein, 16% vitamin A, 37% vitamin C, 6.5% calcium, 15% iron, 11% zinc.
Cheers and thanks!

xo

Jen

High & Mighty Brownie Cookies

IMG_1152.JPG

Ever thought to put veggies and beans into brownie mix and then turn them into cookies? Wait, that’s not what you think about as you lie in bed at night? Oh. Well, I’ve taken on the age-old question and attempted an answer: How do we make brownies a complete meal? Announcing the High & Mighty Brownie Cookie. High in nutrients, mighty in taste and energy. And while I still serve them for dessert, they can certainly pass for a side dish or maybe even a main squeeze…

High & Mighty Brownie Cookies
Makes 48

1 (15-ounce) can black beans, drained & rinsed (about 1 1/2 cups cooked beans)
Large handful kale, about 2 cups chopped
1/2 cup pumpkin puree (the canned type)
1 box brownie mix
1/2 cup coconut flour, almond meal, or cashew meal

Preheat oven to 425 degrees.

Blend or food process beans, kale, and pumpkin into a smooth, olive green glop (probably not wise to taste-test this…).

Stir glop together with brownie mix and coconut flour (or almond or cashew meal).

With slightly wet hands, form into 1 1/2-inch round balls (slightly smaller than golf balls) and drop onto an ungreased cookie sheet about an inch apart.

Press down gently with a fork in a criss-cross fashion.

Bake for 10-12 minutes. Cool for 5 minutes and chow down!

Nutrition Information Per Cookie: 74 calories, 1 g fat, 36 mg sodium, 0 mg cholesterol, 11 g carbohydrate, 2 g fiber, 6 g sugar, 1 g protein, 21% vitamin A, 3% iron.

Now you (or at least I) can rest soundly. Cheers to chocolate! xo

Anytime Apple Crisp

applecrisp

When the Reilly kids go apple-picking, they take it to the extreme. I kid you not, they picked 100 pounds of Fuji apples in less than 15 minutes! Of course, they had to taste-test an apple before deciding Fuji was the one they wanted, and I *have* read that an apple can energize you more than caffeine….

kellerapples

So other than eating them, handing them out to everyone we see, and making a lifetime stash of addiction-worthy Pumpkin Apple Butter, what will we do with all these apples? First on the list, an apple crisp so tasty and balanced, that it qualifies as a complete meal. My oldest mini chef played a key role in the super simple prep…

Anytime Apple Crisp
Makes 8 generous servings

FILLING
8 apples, unpeeled, cored, and cut into chunks
1 tablespoon cornstarch or potato starch
1/4 cup sugar
1 Tablespoon ground cinnamon
Juice of 1 lemon, or about 2 Tbsp lemon juice

TOPPING
1 cup oats (I use gluten-free rolled oats)
1/2 cup chopped walnuts (optional)
1/4 cup chia seeds (optional)
1/4 cup almond flour, cashew flour, or coconut flour
1/4 cup pure maple syrup or agave
1/4 cup melted non-hydrogenated margarine, or coconut oil
1 teaspoon ground cinnamon
1/4 teaspoon salt

Preheat oven to 375 degrees.

In a large bowl, toss to combine all FILLING ingredients. Pour into a lightly greased 9 X 13-inch baking dish.

In the same bowl (no need to rinse), stir together the TOPPING ingredients. Pour evenly over apple combo, cover with foil and bake for 35 minutes. Uncover and bake another 10 minutes to let the topping brown.

Nutrition Info Per Serving (including walnuts and chia seeds): 292 calories, 14 g fat, 0 mg cholesterol, 41 g carbohydrate, 8 g fiber, 21 g sugar (mostly apples!!), 5 g protein, 10% iron.

How do YOU apple up? xoxo

Skin Glow from Fruits and Veggies Better Than a Sun Tan

Arugula Salad in SKINNY DISH

Arugula Salad in SKINNY DISH

Ever noticed that people who eat lots of fruits and veggies have a magical glow? Wait, you haven’t? It’s the kind where you want to run right up to them and ask if they just ate a salad. Yes, that’s the one I’m talking about. Well, here’s some new science to prove the phenomenon. A study published in The Quarterly Journal of Experimental Psychology showed that people who ate more carotenoid-rich fruits and veggies (basically all of them, but especially the orange, red, yellow, and dark green ones), had more attractive skin tone. So, not only are these colorful crops good for your insides, but for your outsides, and for your friends’ eyes as well. Great excuse then to chow this simple and fall-friendly arugula salad. Cheers, attractive people!

Arugula Salad with Pan-Seared Butternut Squash

Makes 2 servings
Prep and cooking time: 15 minutes

Searing is a great way to bring out the flavors in veggies, and it’s done by cooking them in a skillet with high heat and very little oil, a good way to keep the fat content down. Enjoy this colorful salad in the fall when squash is aplenty.

1 tsp olive oil
2 cups very small butternut squash cubes (about the top portion of a butternut squash, peeled and finely cubed)
¼ tsp salt
¼ tsp garlic powder
1 (7-oz) bag TJ’s Wild Arugula Wild Rocket Salad, or other bag of prewashed arugula
2 Tbsp white balsamic vinegar, divided
Dash of sesame seeds for garnish (optional)

1. In a medium-sized skillet, heat oil. Add butternut squash chunks, salt, and garlic powder. Pan-sear the squash for 6 minutes stirring it every minute or so and removing it from the heat for 10 seconds at a time if the pan gets too smoky. Remove from heat and place on a plate in the fridge for 5 minutes to cool.

2. Divide bag of arugula onto 2 plates. Top each plate with the butternut squash cubes and 1 Tbsp of white balsamic vinegar. Garnish each one with sesame seeds if desired.

3. Dressed salad will not last past the current meal, so eat up! Butternut squash cubes make perfect finger foods for toddlers or toothpick veggie kebabs for young children.

NUTRITION SNAPSHOT
Per serving: 143 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 325 mg sodium, 30 g carbohydrates, 7 g fiber, 6 g sugar, 4 g protein, 327% vitamin A, 71.5% vitamin C, 23.5% calcium, 13% iron

DIY Protein Bars (Allergy-Free!)

Nut or Allergy-Free Seedy Energy Bars in Skinny Dish!

Nut or Allergy-Free Seedy Energy Bars in Skinny Dish!

Ever thought about making your own bars? Eventhough Larabars and the like come pretty close to home cookin’, this recipe will energize your soul, and help you achieve your lifelong goal of turning your kitchen into a food factory. This is an upgraded version of the one in Skinny Dish with hot-off-the-press chia seeds and hemp hearts for superfood power. Use gluten-free oats and sunflower seed butter to impress even your most allergic friends, and enjoy one while you reread why the world is being taken over by food allergies.

Energy Bars

Makes 12 bars
Prep time: 5 minutes
Hands-off cooking time: 15 minutes plus 45 minutes to chill
Gluten-free, Dairy-free, Nut-free

1 Tbsp ground flax seed meal or chia seeds, soaked in 3 Tbsp warm filtered water for 10 minutes until a gel forms
1 cup old-fashioned rolled oats (or gluten-free rolled oats)
½ cup unsweetened shredded coconut (optional)
1 cup hemp hearts, pepitas, or other seeds or crushed nuts
¼ cup packed raisins
1 ripe banana
½ cup sunflower seed butter, peanut butter, or other seed or nut butter
¼ cup agave nectar
1 tsp vanilla

1. Preheat oven to 350° F.

2. In a large mixing bowl, combine oats, coconut (if using), hemp hearts, and raisins.

3. In a separate small microwave-safe bowl, microwave sunflower seed butter, agave, and vanilla for 30 seconds. Stir together until well-mixed. Add ripe banana and crush with a fork to combine. Stir in gelatinized flax or chia mixture.

4. Press firmly into a lightly greased 9-inch by 9-inch baking dish, and bake for 15 minutes. Chill in the fridge for 45 minutes before slicing.

5. Store leftovers in the fridge for up to 5 days, or in individually wrapped bags in the freezer for up to 2 months.

NUTRITION SNAPSHOT with HEMP HEARTS & SUNFLOWER SEED BUTTER
Per bar: 210 calories, 12 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 42 mg sodium, 18.5 g carbohydrates, 4 g fiber, 10 g sugar, 8 g protein, 18.5% iron

Full of Plants, Free of Gluten

Baby Carotene

Baby Carotene

Hello healthy herbivores! What’s the word?!? I have been happily sucked into MOMLAND for the last couple months. It’s a pretty place where you put your feet up, drench yourself in life’s miracles, and sip organic green smoothies out of martini glasses. Actually, it’s more like Legoland. Bright lights, fast moving humans, and too many colors to count. Too bad it’s not vegetables whizzing by! Or is it?

Not only do we have an amazing new being in our brood (a little girl, born at 8.1 lbs in early May), but life for the other 3 kids hasn’t stopped, nor has the Vitamix! But now I am back, and I am full-on gluten-free-fabulous.

When the new baby was born, I read a neat article about a new study that had just been published in the journal Diabetes: Could a Maternal Gluten-Free Diet Protect Protect Offspring Against Type 1 Diabetes? I read it while sipping tea and quickly inhaling my very last piece of whole wheat peanut butter toast. Sure, the study was done in mice, but when you have 1 child with type 1, even a study done with mice is motivating. Plus, with a few pesky baby weight pounds to dissolve, perhaps GF is a grand idea anyway. Bring it, Stuart Little!

So as I ventured into GF land, I realized most GF snack foods, breads, and muffin mixes are high-calorie, low-fiber, and rich in eggs, oils, and dairy (not so good for the squishy tubular mid-section of which I’m trying to bid adieu). And EXPENSIVE! Am I supposed to diaper the new baby with the GF Flour Mix packaging? Better idea anyway, I’m sticking with a GF plan that skips the processed goods and highlights the whole ones, and am on a mission to make a high-fiber, plant-hearty GF sandwich bread (read on). This mission may take the remainder of my life on earth.

My day at the moment:

First thing:
Huge glass water, then coffee with coconut creamer (I do love me a cup ‘a joe!) while nursing baby
Exercise:
2 mile hilly run/walk, 100 crunches, 50 sit-ups, 20 push-ups, 30 squats, 600 beads of sweat pouring down face
Breakfast:
Green smoothie: 1 scoop Plantfusion vanilla, 2 c dino kale, 1 c frozen fruit, 1 banana, water
Snack:
KIND bar, apple, OR peanut butter on corn thins
Lunch:
Huge green salad with lots of veggies and beans w olive oil-lemon-salt dressing, 2 pc dark chocolate
Snack:
Veggies, hummus, Brown rice cakes (2, 3, 4…), TJ’s Roasted Seaweed or TJ’s Kale Chips
Dinner:
Stir-fry veggies with tempeh or tofu, OR overloaded veggie burrito fixin’s piled on 2 corn tortillas
2 pc dark chocolate
Bedtime snack:
2 chilled sliced apples topped with cinnamon

For baking, I’ve been substituting GF all-purpose flour blend for regular flour and things have come out well. Until I tried my hand at a healthy, vegan GF sandwich bread, modeled after this one (except using King Arthur’s multipurpose GF flour and flax instead of chia). Mine was edible, and bordering on tasty if you like dense, heavy bread. Yum! I mean, HELP!!

Hugs to plants,
Jen

GF Vegan Sandwich Bread, Take 1

GF Vegan Sandwich Bread, Take 1

 

Watermelon Protein Cooler

Well hello! I fell of the earth for a bit and finally find my way back. Phew! And when I say “fell off the earth,” I really mean I’ve been tackling an enormous pre-baby-#4 to-do list (baby due in 3 weeks). Thankfully, I finally reached item #47: Post something new on BitchinDietitian.com! And here it is. A standby since watermelons have appeared at CostCo, and a creative way to get more watermelons in your life if you’re tackling high blood pressure (new research here).

watermelon smoothie

Watermelon Protein Cooler
Serves 3 (or 1 very thirsty pregnant lady!)

4 cups watermelon chunks (about 430 grams)
12 frozen strawberries (or 12 fresh strawberries, stems removed, plus 1 cup ice)
2 tsp lime juice (fresh is best!)
8 ounces almond milk, hemp milk, or other non-dairy milk
1 scoop protein powder of choice (I like Plant Fusion vanilla)

Blend until smooth. Enjoy!

Each serving has 121 calories, 18 g carbs, and 9 g protein.

See you sooner than later. Cheers! xoxo

Peyton’s Pâté and Super Bowl Bingo

Looking for a way to shock your friends this Super Bowl? Serve this Lentil Pâté instead of wings! I’m positive this is what Peyton Manning eats before every game. Also, enjoy my own personal creation of Super Bowl Bingo. There are 10 cards here for you and your pâté-loving pals. Cheers!

Lentil Pâté from Skinny Dish!

Lentil Pâté from Skinny Dish!

Lentil Pâté
Makes 10 (¼-cup) servings
Prep time: 10 minutes

Spread this tangy pâté on Sesame Melba Rounds, toasted baguette slices, or pipe it into hollowed-out cherry tomatoes or steamed and hollowed-out Brussels sprouts. It even works well as a sandwich spread. Heck, eat it right off the spoon for breakfast. You only live once!

1 (17.6-oz) pkg TJ’s Refrigerated Steamed Lentils, or 2 ½ cups cooked lentils
5 cloves garlic, peeled
12 large pitted black olives
3 Tbsp capers, with juice
2 Tbsp lemon juice
1 Tbsp olive oil
1 Tbsp chopped fresh rosemary (optional)
¼ tsp salt
1/8 tsp black pepper

1 In a food processor or powerful blender, process all ingredients together until combination is a smooth paste (some chunks may remain).

2 Store leftovers in the fridge for up to 5 days.

NUTRITION SNAPSHOT
Per ¼-cup serving: 81.5 calories, 2 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 301.5 mg sodium, 11 g carbohydrates, 4.5 g fiber, 1 g sugar, 4.5 g protein, 0.5% vitamin A, 3.5% vitamin C, 2% calcium, 11.5% iron

Recipe from Cooking with Trader Joe’s: Skinny Dish! by Bitchin’ Dietitian

The Cheapest, Ugliest, and Most Delicious Green Juice

Hello drinkers! Just had to share my new favorite beverage. Its ingredients are inexpensive (juicing CAN be cheap!), the final concoction is a brilliant brown (close your eyes while you drink), and it is SO tasty that you should probably make it right now.

Army Green Beauty

Army Green Beauty

The Army Green Beauty
Serves 1 (Makes about 14 ounces)

3 stalks organic kale
3 organic carrots
4 stalks organic celery
1/2 lemon, with peel

Juice the ingredients. Serve over ice, and fall in love! Oh, and don’t make the mistake I did and try to make a double batch and drink half the next day. Something about this juice just doesn’t stand the test of time (even 8 hours). Make it fresh, clean your juicer right away, and repeat the next day. You’re welcome! xoxo

4 Year-Old Tests His Own Blood Sugar

Type 1 folks and type 1 fans! I thought you’d appreciate a video of my son Jake who just turned 4 and just started testing his own blood sugar. What an inspiration!

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