Recipe: Easy Breezy Basil Pasta

As many of you have probably heard us say, we love food; however, what we don’t love is spending an hour preparing each meal of the day. Sometimes we just need a lunch or dinner to fit 3 requirements: to be nutritious, delicious, and quick. This meal checks all of the boxes and more – it’s gluten-free and plant-based (vegan even). After the early days of taste-testing gluten-free pastas (mostly with dismal results), we are deeply in love with Banza pasta – it provides about 14 grams of protein per serving, about double that of regular pasta, and is made from chickpeas. *Italian chef’s kiss* You’re welcome in advance 😉

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission

Prep time: 15 minutes total

Servings: about 2

Ingredients

1/2 box Banza Cavatappi

1/2 package Miyoko’s Vegan Mozzarella , chopped or shredded

2 cups tomato sauce

2 tsp nutritional yeast

1 tbsp fresh basil, sliced

1 tsp dried oregano

1 tsp dried rosemary

1/2 tsp garlic powder

Instructions

Boil water, add pasta and cook for about 10 minutes or until desired firmness. While waiting, heat chosen tomato sauce on low and add nutritional yeast, dried oregano and rosemary, and garlic powder. Thinly slice fresh basil. Once pasta is done, drain and place on plate with tomato sauce , vegan mozzarella cheese, and fresh basil on top. Easy chickpeas-y meal. Enjoy!

Recipe: Brownie Overnight Oats

Dietitian confessions go both ways. While we’re often the ones people ‘confess’ to about eating certain junk foods, we also like to purify our minds and souls by relating our dietary ‘sins’.

You may remember that we have really loved ice cream throughout our lives, even to the point where travels to Italy were less about the architecture and more about finding the perfect gelateria (true story), but we didn’t reveal that we also grew up making (read: eating) brownies. Heaven on a dessert plate would be the two served together – brownie a la mode style. Hell would be making us choose only one to have at our last dessert. Obviously, it would be a real Sophie’s Choice situation.

As we’ve ventured into finding healthier forms of ice cream (done and done), we’ve done the same for brownies (check out our black bean version). But to have brownies for breakfast? Well, that required a little extra dietary finesse…and so we’ve created a decadent, yet healthy, version of eating brownies for the first meal of the day, or even as a snack for when sugar cravings strike. Care to partake? Here’s the recipe:

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Prep time: 5 minutes

Servings: 2

Ingredients

1 cup organic rolled oats

1 banana, mashed

1 cup non-dairy almond or hazelnut milk (DIY almond milk or the ready-made hazelnut version)

3 tbsp cocoa or cacao powder

2 tbsp chopped nuts (e.g. pecan, walnut, macademia) or nut butter

2 tbsp cacao nibs or 85% chocolate chips, optional

1 tbsp chia seeds

1 tsp ground cinnamon

1/2 tsp vanilla extract

Instructions

Stir together rolled oats, cocoa/cacao powder and chia seeds in a mason jar or other container with a lid. Add nuts, nibs/chocolate chips, banana, non-dairy milk, cinnamon and vanilla extract. Seal the lid and shake vigorously for about 15 seconds. Place in fridge overnight. The next morning, top with chocolate chips and/or fresh berries if you’d like. Enjoy!

Recipe: Jackfruit Peanut Noodles

Our first instinct was to call this recipe “Jolly Jackfruit” for two reasons: the red and green vibrant colors are reminiscent of the holidays AND it’s a meal that promotes feeling jolly afterward, fueled with plant-proteins and bright vegetables. It doesn’t hurt that the peanut sauce is to-die-for delicious. Use this meal for your new year’s resolutions of eating healthier and/or more plant-based. Enjoy!

Prep time: about 20 minutes

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Ingredients

2 cans of young jackfruit

2 tbsp olive oil (coconut oil works too)

6 cloves of garlic, minced

2 cups kale, chopped

1 cup full-fat coconut milk

2 Tbsp coconut aminos (or use soy sauce or tamari)

2 tsp toasted sesame seed oil

1 Tbsp fresh ginger

1/2 cup peanut butter

1/4 cup fresh lime juice (1-2 limes needed)

1/2 Tbsp maple syrup (optional, to help provide a multi-dimensional flavor to the peanut sauce)

8oz rice noodles, prepared according to package instructions

Instructions

Heat the oil in a large skillet over medium heat then add garlic, kale, and red bell pepper to cook for 4-6 minutes. Stir regularly. Drain the jackfruit and remove hard core. Use your hands to pull, or ‘shred’ the jackfruit. Add it to the skillet and cook for about 4 minutes.

Now it’s time to prepare the peanut sauce. In a blender, add the coconut milk, peanut butter, coconut aminos, lime juice, maple syrup, toasted sesame oil and ginger. Blend until smooth then taste and add seasonings or spice until it’s to your liking.

Bring a medium pot of water to a boil and then add the rice noodles and cook according to the package instructions While waiting, pour the peanut sauce into the skillet to coat the jackfruit and veggies with the peanut sauce. Stir and cook for about 2-3 minutes before removing mixture from heat. Serve by placing noodles in a bowl and topping with the jackfruit and veggies. Add cilantro, peanuts, or red pepper flakes for additional flavor and garnish, if desired. This dish is best served fresh but can be easily heated up the next day for a delicious lunch.

If you are allergic to peanuts, take heart – almond butter worked just as well for this recipe.

DIY Hippie Granola

Mr. Chef recently ordered granola and seeing it was a reminder of how we miss the crunchy grain-seed-sweet mixture of it all. What we don’t miss are ingredients that include questionable vegetable oil sources and excess sugar. The good news is that it’s possible to have the best of both worlds – a delectable, crunchable mixture AND have it be higher in fiber and protein from ethical, whole food sources. We made a fresh batch today and are sharing the recipe with you. Go with the flow and have some granola-y, groovy mornings. Can you dig it?

Prep time: 15 minutes, cook time: 40-45 minutes

Makes about 6 cups

Ingredients

2 1/2 cups rolled oats

2 cups chopped (or sliced) almonds

1 cup shredded coconut

1/2 cup maple syrup

1/2 cup olive oil

1/2 cup dried fruit such as raisins or goji berries

1/4 cup hemp seeds

2 Tbsp cinnamon

1/2 tsp salt

Instructions

Preheat oven to 275 degrees Fahrenheit. Mix oats, almonds, coconut, cinnamon, and salt in a large bowl then add olive oil and maple syrup. Use rimmed baking sheet and spread mixture out evenly. Bake about 40-45 minutes, stirring every 10-15 minutes, until golden and toasted. About 30 minutes in, add hemp seeds and goji berries to bake for the last 10 minutes. Allow to cool completely and transfer to airtight container. It should keep (if the delicious granola even makes it this long :D) for about 2 weeks.

In the Client Spotlight

client spotlight of recognition

“I was a little nervous that maybe you wouldn’t be very patient or understanding if I struggled with making some of the changes to my diet and lifestyle. Luckily, that hasn’t been the case at all!

  • I have lost weight
  • I have improved my body composition
  • I have not had any more kidney stones *knock on wood*

I don’t dread seeing you like I would dread going to the doctor. You’re very friendly and easy to talk to! You’re extremely knowledgeable and I like that you give me background information about the foods. The recipes you give me are always quick, easy, and yummy! You’re also very understanding if I struggle with a certain area and try to come up with new ways to approach it that might work better for me. You’re also interested in aspects of my life outside of food.”

Results:

  • I’m trying all kinds of new foods and recipes!
  • I’m doing a better job at seeing connections between the foods I eat and how I feel after eating them
  • I’m more conscious of food labels. Even though something might look healthy or be vegan it might actually be loaded with sugar, etc.
  • I’m better about getting in bed early.
  • I’m doing a better job at handling skepticism about my vegan diet from others.
  • I’m more informed about a variety of issues such as GMOs and political intervention in the food industry
  • I have developed new methods of handling my stress.

“I think many people are uninformed or misinformed about nutrition. Obviously, many people struggle with weight. I’ve been spending more time at the hospital recently because of my kidney stones and I’m always surprised by how many people are there. It definitely makes me wonder if some of their issues could have been prevented/improved by making different dietary choices. I think many lives could be improved by seeing a dietitian rather than just automatically turning to medication or just accepting their situation and not doing anything at all.

I would recommend YOU in particular because I think you’re really fun, knowledgeable, down-to-earth, and you really care about your clients!

If they [people] allow themselves to be open to new experiences and are receptive to your advice then this can really be life-changing! This is a great way to invest in yourself – this experience has really added a lot of value to my life!

You’re just all-around awesome and I’ve really enjoyed working with you!”

H.R., Foundations of Health Graduate


Update:

We followed up with this amazing client and our work together from two years ago. Here’s what she wrote:

“I’m happy to report that I still haven’t had any more kidney stone incidents and rarely get sick anymore! I think both are mainly attributable to my healthier eating habits so I’m very thankful for you helping me find my way with that :)”

She has really made our work together the foundation of her life and is reaping the benefits, years later. This is a beautiful part of our mission of empowering others to live at a higher level. We are grateful for the trust you put in us and the process.

In the Client Spotlight!

client spotlight of recognition

Initially, I was nervous because I had never worked with a nutritionist and did not know what to expect.  Reading reviews online and learning that you took a more wholistic approach helped calm my nerves as it aligned to how I like to view health and nutrition. Since the start of our working together,  I have been able to switch to a healthy vegan diet and have lost approximately 18 pounds.  While these were my reasons to start the program, Adrienne helped create more balance in my life, helping to manage my stress levels and emphasizing taking care of my whole self.

I really appreciated your positive approach to coaching.  You never made our meetings about just losing weight, but about educating me on how to construct a healthy diet in a sustainable way that does not feel like a “diet”.  The focus on health and energy over calories or eliminating food groups helped make this a fun program that included trying new recipes and techniques that kept it interesting and exciting.  I have a whole new set of recipes that are both delicious and healthy.

Also,  I benefited from the visualization parts of the program greatly. The 1 month, 6 month, and 1 year goal setting exercise helped me stay on track and stay motivated.  It also allowed myself to really think about what I want to accomplish this year.  It has helped from a health perspective, but it also helped me to visualize and come terms with where I wanted to be with my relationship, my self care, and my career.

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