I had the day off with nothing much to do, so I took advantage and did some cooking for the week! Besides cooking up some more vegetables, I should be set for awhile :)
left to right: brown rice & green lentils, garlic & rosemary roasted red potatoes, whole wheat fusili, sauteed broccoli, sauteed mushrooms with garlic & balsamic vinegar, teriyaki baked tofu, italian marinated tofu with marinara sauce.
This is a great way to save cooking time when you’re busy! By having a food preparation day, you can have lots of different items in your fridge to mix and match, ensuring you always have the option to eat healthy. It’s a easy and fast when you have to take something to work or school, preventing you from buying food while you’re out, or going hungry!
My favorite foods to have prepared in the fridge:
- brown rice, quinoa, whole wheat couscous:
- great with vegetables and a protein, thrown on a salad or in a wrap, and a fantastic base for vegan dinner loaves
- whole wheat pasta:
- reheat it or make a pasta salad
- roasted or baked potatoes
- extra-firm or firm tofu:
- marinate it and refrigerate it, ready to be baked or sauteed
- marinate it, bake or saute it - you can use it cold on salads and sandwiches or reheat and serve with vegetables and a carbohydrate.
- pre-wash and chop vegetables so they’re ready to be cooked, thrown in salads, sandwiches, wraps, or eaten with hummus
- saute, steam, or bake vegetables to reheat with a protein and carbohydrate
- finished meals like soup, chili, stews, and stir-fries
- 3/4 cup ww pastry flour (or white flour) (See below for notes on a gluten-free option)
- 1/4 tsp baking powder
- 1/4 tsp salt (just under level)
- 1/4 tsp cream of tarter (optional)
- 1/4 tsp plus 1/8 tsp baking soda
- 1/4 cup sugar or sucanat or evaporated cane juice (xylitol might work, but I haven’t tried)
- 1/2 tsp pure vanilla extract
- 1 and 1/2 tablespoons milk of choice
- 1/4 cup vegan butter sub, such as Earth Balance
Preheat oven to 330 F. Combine dry ingredients and mix very, very well. In a separate bowl, melt the vegan butter, then stir in vanilla and milk. Pour dry into wet and mix again. Form balls. For true snickerdoodles, roll each ball in a mix of cinnamon and sugar (either equal parts OR two parts sugar to one part cinnamon, depending on how cinnamon-y you want your cookies). If you want soft cookies, you’ll need to get the balls very cold. (So roll the balls, cover in the cinnamon-sugar, then fridge until cold.) Cook for 9-10 minutes. They’ll look way underdone when you take them out, but that’s ok.
I haven’t tried these with a gf mix, but I don’t see why it wouldn’t work. (Edit: if you read the comments, many commenters have successfully tried different gf versions.)
As for the cookies: they will keep at least four days, in a lidded plastic container. (As a general rule, you should store soft cookies in plastic containers and crispy cookies in glass ones.)
Oh and you can follow me on Underarmour’s What’s Beautiful if you want: http://whatsbeautiful.ua.com/profile/9864 (And make a profile too and complete challenges and meet your goals with me!!! :) )
With grocery store magic and same-day international delivery, it’s possible to get nearly any fruit or vegetable pretty much any time of year. But when eating local or looking for the best tasting (and most nutritious) product, it’s always good to stay in-season. Here’s a list of the tastiest summer-fresh goodies to look for in the produce aisle all season long:
Just one cup of this electric green fruit provides more potassium than the same amount of sliced bananas — with less sugar and calories! They may taste sweet, but there’s no worrying about cavities when it comes to kiwi, with just 7 grams of sugar in one medium fruit they have almost three times less sugar than one apple. One cup of the fruit also contains 5 grams of fiber (the green part has soluble fiber, while the seeds and skin offer the insoluble kind), or about 21 percent of the daily recommended intake, to help promote feelings of fullness.
Try it:Kiwi-Lime Ice Pops via Eating Well
This pointy veggie may look aggressive — they are called spears, after all — but the nutritional powers of asparagus prove it’s a dietary lover, not a fighter. The spears are a good source of vitamin K (important for strong bones and blood clotting) and antioxidants, which repair damage done by free radicals and can help reduce risk of serious health problems like heart disease, diabetes, and cancer.
Try it: Asparagus and Tomato Salad with Feta via Huffington Post
Hey, wipe that sour look off your face! This tart, sunny-colored fruit is a pretty sweet superfood. Lemons are packed with flavor, but (thankfully) not calories. The juice of an entire lemon has only 12 calories but a whopping third of the daily recommended value of vitamin C and otherantioxidants. Those antioxidants, known as flavonoids, could make lemons a good way to decrease heart disease risk, reduce inflammation, and fight some cancers (including pancreatic and stomach).
Try it: Chicken Breasts with Fennel, Lemon, and Green Olives via Gastronomers Guide
Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this little ol’ green so super. One cup of this green stuff also packs up to 12 percent of the recommended daily dose of calcium.
Try it: Healthier Spinach Artichoke Dip via Oh She Glows
Low in sugar and high in vitamins A and C, this summer treat is a great, refreshing, low-calorie snack. Studies suggest watermelon could also potentially lower blood pressure and reduce the risk of cardiovascular disease. Plus, the lycopene in watermelon could help protect the body from UV rays and cancer.
Try it: Chopped Vegetable, Watermelon, and Feta Salad via Smitten Kitchen
Vitamin C holds most of the strawberry’s secret superpowers. Just one cup of these beautiful berries satisfies the daily requirement for vitamin C! Studies suggest the antioxidant helps build and repair the body’s tissues, boosts immunity, and fights excess free radical damage. Plus, it could help promote healthy eye function.
Try it: Arugula and Strawberry Salad with Mustard Vinaigrette via Gojee
Don’t worry; these berries won’t cause an oompa-loompa-like reaction. In fact, blueberries are nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds. And studies suggest blueberries may even improve memory!
Try it: Coconut Blueberry Muffin Tops via Eat, Live, Run
8. Broad Beans (aka Fava Beans)
While these beans are typically in-season throughout the summer months, most beans have some superpower health benefits. Beans are loaded with fiber, folate, and magnesium, and studies have shown these legumes can actually help lower cholesterol and reduce the risk of certain cancers
Try it: Fava Bean and Pecorino Salad via Alexandra’s Kitchen
While all the vitamins and minerals are a great bonus, the real star here is cauliflower’s cancer-fighting compounds, glucosinolates. These phytochemicals are responsible for cauliflower’s sometimes-bitter flavor, but they have also been shown to prevent damage to the lugs and stomach by carcinogens, potentially protecting against those cancers. And thanks to interactions with estrogen, cauliflower may also help prevent hormone-driven cancers like breast, uterine, and cervical.
Try it: Roasted Cauliflower with Herb Sauce via The Meaning of Pie
Get ready to enjoy these juicy delights all summer long! These antioxidant-packed fruits aren’t just a pretty addition to the picnic table. Anthocyanins, the flavonoids that give cherries their deep red color, give cherries (and other similarly colored fruits and veggies) some serious superpowers, including regulating immune responses and acting as an anti-inflammatory. The sour varieties of this fruit may be even more helpful as an anti-inflammatory. In fact, studies suggest tart cherriescould even be more effective than Aspirin at relieving pain and reducing inflammation!
Try it: Seared Chicken Salad with Cherries and Goat Cheese via Martha Stewart
Vegan Oatmeal Protein Bars
These bars are super customizable, feel free to use substitutions. I used raisins, dates, almond butter, and mango jam. Each bar has 9 grams of protein!
1 cup oats
1/3 cup dried fruit
1/8 cup finely chopped nuts
3 Tbsp hemp hearts (can be substituted with nuts)
2/3 cup soy protein isolate
2 Tbsp ground flax seed
1 very ripe banana, mashed
2 Tbsp agave nectar
2 Tbsp jam
2 Tbsp agave nectar
2 Tbsp non-dairy milk
1 oz dark chocolate (for drizzle)
1. Mix the first 5 ingredients together in a medium sized bowl.
2. In a separate bowl mix together wet ingredients plus the ground flax seed. Let sit for 5 minutes.
3. Add the wet ingredients to the dry, and mix.
4. Cut a piece of parchment or wax paper to fit a 9 x 9 pan, and press the mixture evenly into the pan. Place in freezer for 20 minutes.
5. Melt 1 oz of dark chocolate in a double boiler, add a couple drops of oil if it isn’t liquid enough to use as a drizzle.
6. Cut bars into 8 pieces, place on parchment paper and drizzle with the chocolate, let the chocolate cool and harden.
7. Store in refrigerator.