Breakfast Fast Food – 3 Ideas. Video!

Too busy in the morning to make breakfast? Try my 3 favorite simple concoctions to keep you energized all morning long.

Baked Oatmeal: http://bitchindietitian.com/2012/03/0…

Tofu Eggs in a Wrap: http://bitchindietitian.com/2015/03/1…

Everyday Green Smoothie
2 large leaves kale
1 banana
1 cup frozen fruit (such as mango or berries)
1 cup vanilla Plantfusion protein powder (http://www.amazon.com/PlantFusion-Pro…)
12 oz water

Mason Jar Salads: Lunchin’ Munchin’ for Smart People

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So I’m a little late to the party, but figured maybe some of you haven’t even gotten on the subway yet!? BuzzFeed posted these 18 great mason jar salads back in December, and not only are they pure genius, but they’re nice to look at, easy to make, store, and transport, and they are all about Operation: Fit Into Last Summer’s Clothes.

But what I love more than any of those things is that you can make your week’s worth of lunches in about TWENTY minutes! What’s 20 minutes? That’s about how long I spend trying to figure out why I just walked into the dining room. I could be making salads!

So, what you do:

It’s Sunday. Line up five 24-ounce mason jars, grab a bunch of ingredients, a cutting board and a knife, and get all assembly line-up in the kitchen. Everybody clear OUT! The salad belt has been turned on. Stuff your jars in this order:

Start with Dressing: Either something bottled (like TJ’s Light Champagne Vinaigrette) or 2 T rice vinegar plus 1 T olive oil plus 1/2 tsp salt.

Next, fill with Protein: Tofu cubes, beans, tempeh cubes, hemp hearts, chia seeds, and shelled edamame beans are some of my favorites. They’ll marinate in the dressing. Genius again!

Next up, Chunky Veggies and/or Grains: These are ones that can afford to get a little juicy with dressing: Cucumbers, tomatoes, peppers, carrots, mushrooms, jicama (is that a veggie?), corn… and quinoa, wild rice, pasta, roasted potatoes…

And Finally: Greens and herbs. Spinach, kale, mesclun, basil, dill, cilantro…

Optional Salad Toppers: Croutons, cranberries, sunflower seeds, those Asian noodle thingies. Not necessary, but oh so good.

Stick those 5 pieces of gloriousness in the fridge and take one each day for lunch (or have for dinner if that’s where healthy food prep time is at a minimum). Either shake it while IN the jar, or if it’s too jam-packed, empty the contents into a bowl and toss to coat dressing. No more excuses people!

What’s YOUR favorite salad stack?

Eggless Eggs Still on the Menu

Even with news of chicken eggs back on the cool list, Eggless Eggs are still a family favorite, a hometown staple, and a great way to enter into tofu addiction — no matter if they’re stuffed into a burrito, alongside toast, or eaten solo by the Paleos. Make a big batch on the weekend and choose your method of delivery on the day of. To breakfast! (Or dinner!)

Eggless Eggs with Whole Grain Toast, Orange Wedges, and Fruit Juice

Eggless Eggs with Whole Grain Toast, Orange Wedges, and Fruit Juice

Eggless Eggs
Makes 4 servings
Prep and cooking time 20 minutes

Searching for scrambled eggs without all the fat and cholesterol? Take this creation out for a spin, and you’ll find yourself singing its praises from the hilltops. Serve with fresh fruit and toasted 100% Whole Grain Fiber Bread. Compared to a 2-egg omelet, a serving of Eggless Eggs has 150 fewer calories, 11 fewer grams of fat, 450 fewer milligrams of cholesterol, and 2 more grams of fiber. Eggs never tasted so good.

1 (15-oz) block extra firm tofu
2 tsp olive oil
1 green onion, or 1 Tbsp diced onion
½ red bell pepper, diced (preferably organic)
½ green bell pepper, diced (preferably organic)
1 medium carrot, diced
½ tsp garlic powder
½ tsp turmeric (optional, makes the “eggs” yellow)
½ tsp salt
1/8 tsp black pepper (optional)
Hot sauce to taste (optional)

1 Press Tofu: Place 6 paper towels on the counter. Drain tofu from package. Place block of tofu on the paper towels. Place a cutting board or baking sheet on top of tofu. Place 2 or 3 cans of beans or similar weight on top of the cutting board, and let sit for at least 15 minutes. This process gets excess water out of the tofu, allowing it space to soak in other incredible flavors.

2 Meanwhile, heat oil in a medium-sized skillet over medium-high heat. Reduce heat to medium-low and sauté veggies, spices, and salt until tender, about 5 minutes.

3 Crumble tofu into the skillet; continue to cook until heated through, about 5 minutes.

4 Serve warm topped with black pepper and hot sauce if desired.

5 Store leftovers in the fridge for up to 3 days.

NUTRITION SNAPSHOT
Per serving: 161 calories, 8.5 g total fat, 1 g saturated fat, 0 mg cholesterol, 298 mg sodium, 5 g carbohydrates, 2 g fiber, 1 g sugar, 15.5 g protein, 3% vitamin A, 54% vitamin C, 19.5% calcium, 13.5% iron

Now and Later Veggie Curry (Slow-Cooker / Freezer Meal)

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Now and Later Veggie Curry Ready for the Freezer

I posted 4 years ago (!!) about slow cooking, and I’m finally starting to have a love-love relationship with it. I have to admit, for quite a while, my crockpot did nothing other than look down on me and laugh from its prime real estate space the pantry. Now, it is pure LOVE, especially with the discovery of Little House on the Prairie-style freezer meals. So what if they didn’t have freezers on the prairie? I can still wear my apron and bonnet and call it homestead survival.

So here is my latest. I make a double batch: One goes in the crockpot for that night’s dinner, and the other compilation gets thrown in the freezer. The freezer concoction can be taken out and thawed in the fridge overnight and then tossed into the crockpot in the morning. 2 dinners, 1 dinner-prep cleanup, and lots of telecommute cooking.

Now and Later Veggie Curry
Serves 6

1 block extra firm tofu, diced
1 cup cooked garbanzo beans
1 cup frozen peas
1 cup fresh or frozen greens

15 oz tomato sauce
1/2 can coconut milk
1 cup water
2 tsp garlic powder
2 Tbsp curry powder
1 tsp salt
1 tsp crushed red pepper (optional, makes it quite spicy)
2 Tbsp agave nectar
1 onion, diced (optional, sometimes I skip this b/c I don’t have onions or time to chop)

Add all ingredients to crockpot and/or freezer container.* For the crockpot meal, cook on “low” for 3 hours. Thaw freezer meal in fridge overnight before crockpotting. Serve over rice or with whole grain bread.

*Sometimes I take the extra step and combine the tomato sauce, milk, water, spices, and agave in a bowl, and stir through–or even use a mixer–and then pour it over the chunky ingredients. I poured it over the tofu and beans, and then added the peas and greens in the picture above.

Nutrition Info Per Serving: 213 calories, 9 g fat, 1 g saturated fat, 0 mg cholesterol, 25 g carbohydrates, 4.5 g fiber, 7.5 g sugar, 13 g protein, 74% vitamin A, 36% vitamin C, 60% manganese, 17% folate, 12% calcium, 17% iron, 20% phosphorous, 11% zinc, 15% selenium, 22% magnesium.

What’s YOUR favorite freezer meal?

Breakfast Detox Soup

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Day 6! That happened fast, right?

I confess that I just could NOT drink a cold smoothie today. I went for a 15-degree walk this morning and the last thing I wanted when I came back inside was a freezing cold green smoothie to further numbify my feet and hands. Ice statue just wasn’t on my morning agenda.

So, I pulled some ingredients out of the fridge and made this Detox Soup instead. Dare I say it was better than a hot cup of coffee? Clearly the Detox is morphing my mentals!

Detox Soup
Serves 4

2 cups filtered water
1 cube vegetable bouillon
5 basil leaves, torn
2 cups chopped kale
5 carrots, scrubbed, unpeeled, chopped
1 cup garbanzo beans
1 cup crushed tomatoes (from a can)
1/2 teaspoon salt
Dash pepper

Bring all ingredients to a boil and then simmer for 10 minutes. Good morning, warm sunshine!

Detox Day 2: The Hummus Understudy

Lentil Pate

You survived Day 1 and most of Day 2! You are rockin’ this detox like it’s your job! Your reward is a new recipe, or a reminder of a recipe. As much as you love the award-winning vegetable delivery vehicle of 2004, once in a while it’s sure nice to have an alternative. So, here it is from Skinny Dish. A pâté so zesty and brown (pâté is supposed to be brown, people), that it will have you saying ooh la la in no time! Shmear it on large veggie slices or rice crackers while detoxing.

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 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

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

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

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

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