Black Bean Brownie (Cooking Demo)

Hello everyone,

Last week I shared my favorite, Black Bean Brownie recipe with you.  These brownies are incredibly delicious, full of protein, are low glycemic and are full of fiber!!!

Here is quick cooking demo for this recipe that’ll show you everything: step by step.  I hope that you enjoy them!

Also, make sure to tag me on my new Instagram account (@happy.healing.eating) if you make this recipe.

Delicious Brownies…Packed Full of Protein and Fiber!

Hello everyone,

It is a cold and rainy day here in San Diego, which makes it perfect for baking brownies!  Who am I kidding….any day is great for brownies 🙂

My favorite brownie recipe comes from my dear friend, Lacey.  I am sharing this recipe with her permission, and I highly recommend following her on Instagram for food inspiration (@sweetleifcafe).

We have tested these brownies on everyone, from kids to football coaches, and they always get a thumbs up.  Just don’t tell anyone that they are actually healthy and packed full of protein and fiber.

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Black Bean Brownies

 Ingredients:

  • 1 1/2 cups cooked black beans; or 1 (15 oz.) can drained and rinsed
  • 1/4 cup creamy raw nut butter
  • 5-6 tablespoons raw cacao powder
  • 2 tablespoons ground flax seeds
  • 2 teaspoon vanilla extract
  • 1 cup coconut sugar
  • 2 teaspoon balsamic vinegar
  • 1/4 teaspoon salt
  • 1/2 tsp baking soda
  • 3/4 cup dark chocolate chips (dairy free)

 Directions

  1. Preheat the oven to 350ºF and line a 9-inch square baking dish with parchment                 paper. In a large food processor fitted with an S-blade, process the black beans until smooth.
  2. To the pureed black beans, add in the almond butter, cacao powder, ground flax, vanilla, sugar, vinegar, salt, and baking soda. Process until a very smooth and thick batter is formed, stopping to scrape down the sides at least once to make sure everything is mixed.
  3. Add the chocolate chips to the batter and pulse a few times to mix them in. Use a spatula to scoop the batter into the lined 9-inch baking dish. The batter will be rather thick, so you’ll need to use the spatula to spread it evenly into the pan.
  4. Bake until the top begins to crack and the center feels relatively firm to a light touch, about 30 minutes. Allow the brownies to cool completely before attempting to cut them into squares, as they are very fragile when warm.
  5. Serve at room temperature, and store any leftovers in an airtight container in the fridge for up to a week. Enjoy!

Cooking Demo for this recipe coming next week!

 

 

Our Favorite, Dairy-Free “Cheese” Sauce

Hello everyone,

I hope that you are having an incredible weekend!  It is cold and rainy here in San Diego, which means it’s the perfect time for a warm meal….maybe Mac and cheese?!

Here is a recipe for our favorite, dairy-free (and warm) “cheese” sauce.  This recipe was originally found on a blog called Vegan Yumminess and we have modified it slightly.  I hope that you enjoy it.

Dairy-Free Cheese Sauce

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Ingredients:

  • 1 cup chopped yellow potatoes
  • 1/4 cup chopped carrots
  • 1/3 cup chopped yellow onion
  • 3/4 cup water (use the warm water from the pot of boiled veggies)
  • 1/2 cup raw cashews
  • 1/4 cup coconut milk
  • 2 tablespoons nutritional yeast
  • 1 tablespoon lemon juice
  • 1 teaspoon salt (or to taste)
  • 1 garlic clove
  • 1/8 teaspoon paprika
  • 1/8 teaspoon cayenne pepper
  • a few drops of Sriracha (optional, this will kick up the spice!)

Directions:

  1. Wash and chop veggies.
  2. Bring a medium to large pot of water to a boil.  Add the chopped potatoes, carrots and onions.  Cook for about 10 minutes or until vegetables are soft enough to blend.
  3. In the meantime, put the remaining ingredients into a blender or Vitamix.
  4. When the veggies are done, drain the water (leaving 3/4 cup water to add to the blender).
  5. Add the soft veggies and water to the blender or Vitamix.
  6. Blend all of the ingredients until smooth.
  7. Pour the warm sauce over pasta for Mac and cheese or use it as a sauce for baked potatoes.  The sauce is also great for dipping veggies or on a sandwich.
  8. Enjoy…and make sure to tag me on Instagram if you make this recipe :). I would love to see your creations.

 

Is it Possible to get Protein Without Eating Meat?

I always knew that I loved animals and never, ever wanted to eat them.  However, being a personal trainer, I often worried about not getting enough protein as a vegan. I would go a few months without eating meat and then someone would ask me, “But where do you get your protein?!”  I would let my mind convince me that I was dying from a protein deficiency and would start eating chicken again.

Because eating meat did not align with my morals, I finally took time to do some research and I found that it IS absolutely possible to get protein without eating meat!  And two years later, I am still feeling great and will never go back to eating animal protein again.IG image 1.png

Here is the good news!  Every food that we eat (minus oils) contains protein, so if you are eating enough calories you will absolutely get enough protein.  And protein from plants doesn’t contain all of that yucky stuff that meat does: no saturated fat, no cholesterol, no hormones that increase IGF-1.  Plus, plant protein contains fiber (something that meat doesn’t contain at all) and isn’t inflammatory!  In addition, plant protein doesn’t increase your chances of getting heart disease, type 2 diabetes, cancer, or kidney issues like meat does.  It’s an all around WIN!!!!!

Unknown-3.jpeg***This guy doesn’t have to worry about protein…and all he eats is PLANTS!!!!!

So, how much protein does a person need?  The recommendation for adults is 0.4 grams of protein per pound of healthy body weight.  It is absolutely easy to satisfy this need with a plant based diet.  Simply make sure to eat enough calories and to load up on whole plant based foods.  In addition, here are some foods that contain more protein than their plant based friends:

*Black beans: 7.6 grams of protein (per 1/2 cup cooked)

*Garbanzo beans: 7.5 grams of protein (per 1/2 cup cooked)

*Kidney beans: 8.1 grams of protein (per 1/2 cup cooked)

*Lentils: 8.9 grams of protein (per 1/2 cup cooked)

*Seitan: 22.5 grams of protein (3 ounces)

*Tofu: 10-20 grams of protein (firm usually contains more protein but varies from brand                 to brand)

*Peanuts: 8.6 grams of protein (1/4 cup)

*Almonds: 7.3 grams of protein (1/4 cup)

*Quinoa: 4.0 grams of protein (1/2 cup cooked)

*Potato: 4.5 grams of protein (1 baked)

*Peas: 4.5 grams of protein (1/2 cup)

PLANT PROTEIN

Above are some of my favorite sources.

Other sources include edamame, nuts and seeds, nut milks, plant based protein powders, whole grains and vegetables.

I hope that helps a bit and shows you that it IS absolutely possible and beneficial to get protein without eating meat.

For even more information, I recommend reading Proteinaholic by Garth Davis, M.D.  It is also available on audio book and is absolutely GAME CHANGING!

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Have a great day and I would love to hear from you!!!

What is your favorite plant based source for protein??? Leave a comment below.

 

 

 

Quinoa Power Bowl with Tangy Lemon-Herb Dressing

Hello everyone,

A few months ago I took a wonderful class in San Diego with a business called Veg-Appeal.  It was incredibly informative and we ate ahhhh-mazing food!  This was one of my favorite recipes from Veg-Appeal and I wanted to share it with you (with their permission, of course!).  It may look like a lot of work, but it really isn’t, and it is SOOOO worth it!

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Quinoa Power Bowl with Tangy Lemon-Herb Dressing

(serves 2)

Ingredients:

  • 4 cups Mixed baby greens, chopped
  • 1/2 cup Red cabbage, chopped
  • 1/2 cup Cucumbers, chopped
  • 1/2 cup Cherry tomatoes, halved
  • 1 cup Cooked great northern beans, rinsed and drained
  • 2 tbsp Smoky Maple “Baco Bits” or your favorite nut or seeds, toasted or raw
  • 2 cups Anti-inflammatory Quinoa, cooled
  • 1/2 Avocado, cubed or sliced
  • 2 tbsp Pomegranate seeds (if in season) or chopped apple or soaked/drained dried cranberries
  • 1/2 cup Tangy Lemon-Herb Dressing (see below)

Smoky-Maple “Baco Bits”

  • 1 cup Raw Pumpkin seeds, sunflower seeds or chopped nuts
  • 1/2 tbsp Liquid Smoke
  • 1/2 tbsp Tamari, Braggs Liquid Aminos, or soy sauce
  • 1-1-1/2 tsp Maple Syrup
  • 1/2 tbsp Apple Cider Vinegar

Anti-Inflammatory Quinoa

  • 1 cup Quinoa, rinsed, drained well
  • 2 cups Low-sodium vegetable broth, or water
  • 1/4 tsp Salt
  • 1/2 tsp Turmeric
  • Black pepper, to taste

Tangy Lemon -Herb Dressing

  • 1/4 cup Dates, pitted and soaked (about 3 large or 6 small)
  • 1/2 cup Water
  • 1 small Zucchini, chopped (this thickens and extends the dressing without adding additional fats and calories)
  • 2-4 medium cloves Garlic
  • 1/3 cup Lemon juice
  • 2 teaspoons Chia seeds
  • 1/4 cup Tahini
  • 1/2 teaspoon Turmeric
  • Black pepper to taste
  • 1/2 cup Nutritional yeast
  • 1/2 tsp Salt or 1 tbsp light miso
  • 1/4-1/2 cup loosely packed Fresh herb, or a mix of herbs (parsley, cilantro, basil, scallions, oregano, for example, going lighter on stronger flavors like oregano and basil)

 

Directions:

Prepare the Smoky-Maple “Baco Bits”

  1. Preheat the oven to 350 degrees F and prepare a baking sheet with parchment paper.
  2. Add all of the ingredients in a small bowl.  Marinate the nuts/seeds for about 10 minutes, stirring occasionally.
  3. Place them on a single layer on the prepared baking sheet and bake for 8 minutes.  Remove from oven, stir and place back in the oven to bake for 3 more minutes, or until getting a little browned and crispy-they will crisp up further as they cool.

Prepare the Anti-Inflammatory Quinoa

  1. Bring all of the ingredients to boil in a medium saucepan.  Stir well. Reduce the heat to a low-simmer. Cover and continue to cook for 15 minutes.
  2. Fluff the quinoa with a fork, replace the cover and let cool.

Prepare the Tangy Lemon-Herb Dressing

  1. Soak the dates in the water for about 1/2 hour, using warm water if you are in a hurry.  Do not drain.
  2. Add the water and dates to a blender along the rest of the ingredients, and blend.
  3. Add more liquid (water or lemon juice) to achieve the desired consistency.

Serve, or refrigerate for up to one week, adding more lemon/water as it thickens over time.

Assemble the Power Bowl

  1. Toss the salad ingredients well in a large salad bowl.  Drizzle on the dressing and toss to mix.
  2. Divide into two large salad bowl.  Serve immediately, or chill for about an hour.
  3. Enjoy!!!!

 

Click here for more information on Veg-Appeal.

 

One of the easiest dinner recipes ever!

Hello everyone,

It has definitely turned into Fall in Southern California, and the temperature has started dropping in the evenings.  I am craving nothing but warm, comfort foods for dinner and this is one of our favorites.  I am not sure that there are many healthy, dinner recipes out there that are this easy.

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Baked Stuffed Sweet Potato (serves 2)

Ingredients:

*2 medium-sized sweet potatoes

*3/4 can of black beans

*Your choice of veggies (we prefer cherry tomatoes, carrots, spinach, bell pepper, zucchini, red onion)

*Optional: salsa, guacamole or vegan butter

Directions:

  1. Preheat the oven to 400 degrees.
  2. Poke holes in your sweet potatoes with a fork.
  3. Cook sweet potatoes until they are soft, all the way through (approximately 45 minutes).
  4. In the meantime, chop and saute your vegetables and black beans.
  5. When the sweet potatoes have finished cooking, pull them out of the oven.  Slice them open (length wise) and mash the insides with a fork.
  6. Add your veggies, black beans, salsa and guacamole.
  7. Enjoy!

*I will sometimes add guacamole, salsa or vegan butter to the sweet potato before piling on my veggies.  This helps take away from the dryness of the sweet potato.