Fresh Summer Pasta Salad

Wow has it been a while!

Last time I posted, I mentioned some goals I wanted to accomplish for April. 
I did manage to do really well in organic chemistry, which was a total shock and made me beyond happy. And I was active most days, however, the not eating in front of the TV goal failed miserably, I'll readily admit. One of my biggest pleasures is cooking and watching one of my shows and honestly, not doing so was a big bummer, so I decided to scrap that goal. But I am glad I tried! 

I am currently in Istanbul spending time with my family. I try not to get political on here, but I urge you all to find out what is going on in Turkey regarding protests against the prime minister that have unfortunately taken some lives and harmed way too many. I am hoping that something good will come out of all this pain...

On a lighter note, my sister and I have started an Instagram account to document our journey with plant-based cooking. It is called BEBinthekitch and I hope you will follow along. The new video feature is exciting and we're looking forward to sharing our adventures in the kitchen with you. 

I haven't been in the kitchen as much as I'd like recently but hope to post at least twice a week from now on until school resumes in the fall. 

Today I made a light, fresh summer pasta salad inspired by this recipe from VegNews Magazine. I made some substitutions as follows; mostly just amped up the veg factor.  

Fresh Summer Pasta Salad
Serves 6
3 cups whole wheat penne
3 cups peas, frozen 
1.5 cups cooked cannellini beans, rinsed 
3 large carrots, shredded
1.5 cups mushrooms, sliced 
2 red bell peppers, diced
1 cup parsley, chopped (alter as you wish, I love parsley)
1/4 cup green onions, chopped
1/4 cup basil, chiffonade 
1/2 tablespoon olive oil
1/2 teaspoon salt

While the pasta water is boiling, prep your vegetables and sautee them in the olive oil. Then combine the sauteed vegetables, beans, shredded carrots and pasta in a large bowl. I poured a homemade vinaigrette consisting of olive oil, lemon juice, mustard and minced garlic over the pasta; however, I think a creamy dressing might have worked better and will try a tahini-based one next time. 

This pasta gets better as the flavors soak and develop in the fridge so don't be afraid to make extra. The fiber in the pasta and beans as well as the veg keep you full for hours- enjoy! 

Goals for April

My birthday falls at the end of April, and each year the beginning of the month gets me thinking of the previous year. What I've accomplished in the last year (or haven't accomplished). What goals I want to accomplish in the year ahead. What I'm happy with in my life and want to continue, and what I'm not happy with and want to eliminate. Basically, the month of April gets me thinking about the passage of time, which I think is a good thing. It's important to reassess every so often. I see far too many people who don't do this, and it's honestly pretty depressing. I see people who are in jobs they don't enjoy, relationships that aren't fulfilling and they complain but don't do a damn thing about it. I don't want to judge, but I think the moment we begin accepting our life as is, even if we aren't happy, is the moment a little part of us dies. Dramatic, maybe? 

Anyway, so I decided to write down three goals I will accomplish for the month of April. One is related to school and the other two are related to health. They are as follows:

1. I will study organic chemistry for at least 1 hour each day. 

2. I will be active for at least 20 minutes a day. 

3. I will not eat meals in front of a screen (TV, laptop, phone etc.). 

Why did I choose these three goals? Well, after a disappointing grade on my organic chemistry midterm, I decided I have plenty of time to do well on the next exam, but only if I study everyday. Of course when I told my dad this goal, he said, 'why only 1 hour?', 'well, because I have a life, dad!'. I wish I were half as ambitious and hard-working as he is. But an hour is doable for me. Maybe on some days it'll be more, but I think if I do this, I should be in good shape for the next exam. 

About being active for 20 minutes a day, that doesn't mean I'll be at the gym everyday, it just means I want to move for at least 20 minutes every day. And in New York City, where we walk a ton, that shouldn't be hard to accomplish at all. 20 minutes is the minimum time necessary for you to reap benefits physically and usually after 20 minutes I want to keep going. I feel best and sleep better when I've moved during the day. With the weather getting better every day this should be easy, but you'd be surprised how often I realize I haven't gotten off the couch all day because I've been reading or watching TV or whatever. 

Put your goals somewhere where you'll see them everyday. 

Finally, this last one is going to be SO tough for me. My sister actually suggested we do this together and it is so important, but so hard for me. My favorite thing in the world is to come home after a long day, make myself a yummy dinner or order take out and watch my DVRed TV shows. Real Housewives always go great with a side of sea scallops and white wine. But as a future registered dietician and one who counsels families every week on health and nutrition, I know that one of the worst things you can do is eat while watching TV or playing on your computer. This 'mindless eating' leads to overeating. Haven't you ever gone to see a movie, purchased a bucket of popcorn thinking you could never finish it, and before you know it, you're scratching at the bottom of the tub, wondering where it all went? Well, that's cause when we are watching something while eating, we are never aware of how much we've eaten and if we are full. So, for the month of April, I promised myself I wouldn't watch TV while eating. 

This would be easy if I didn't live alone! I mean, I love having dinner and talking with friends, but when you live alone, frankly it feels a bit weird. I did it last night- set the table for one, and ate, in silence, without looking at anything. It was boring! But I did enjoy my food a lot more and ate less than I normally would have. Once I was done, I watched my shows and it was fine. 

Anyway, so these are my goals for April. They are doable and by the end of the month I am going to feel great having accomplished them. 

What are some of yours? 

Kale Chickpea Salad with Tahini Dressing

It's been a whole two months since I posted last! Honestly, for most of February I wasn't feeling very inspired in the kitchen and thus didn't feel like I had much to share here. However, I've had a handful of friends message or mention in person how I haven't posted and how they've missed my blogging, so here I am again. 

I always want to bring you guys interesting delicious healthy recipes, and this one here doesn't disappoint. It's not my recipe; it's Kathy's from Lunch Box Bunch and can be found here. It includes all my favorite things: kale, chickpeas, avocado and tahini. 

I modified the recipe just slightly:
* I added half a diced tomato
* I used 1/4 avocado instead of half
* I used a Sumo Citrus instead of satsuma (if you haven't these gems from Whole Foods, you must do asap. They're not as cloyingly sweet as I find most oranges but not as sour as grapefruits; delicious). 
* I used half a lemon instead of just 1 tsp of juice. 

As with most kale salads, this one does better after having marinated for a while in the fridge. The dressing softens the tough kale. I also recommended massaging the dressing into the kale, instead of just pouring on top. Kale softens a ton when massaged. 

Enjoy! 

Easy No-oil Roasted Curry Cauliflower

I can never predict which recipes are gonna be a hit; this roasted cauliflower is super easy and got a lot of attention on Instagram so I figured I should get it up here asap. 

This is originally my sister's creation. It takes 5 minutes to prepare, 25 minutes to bake in the oven and includes only 3 ingredients! Easy peasy but so delicious. 

Cauliflower is a super nutritious cruciferous vegetable that is high in vitamins C, K, folate, potassium and B6. 

I love the nutty flavor of cauliflower when baked in the oven. The best part is that you don't even need to use any oil, as the seasonings do all the work. 

I sprinkled the cauliflower with nutritional yeast, in addition to curry, but you can leave it out if you can't find it where you live. Nutritional yeast is a favorite among vegans because it contains B12 (if fortified, which most are) and has a naturally cheesy flavor. Nutritional yeast is NOT brewer's yeast, fyi, so don't try to sub anything for it. 

Roasted Curry Cauliflower
1 head of cauliflower, broken into little trees
curry (enough to cover the cauliflower) 
nutritional yeast (ditto comment above) 
lemon juice

Once you have covered the cauliflower in curry and nutritional yeast, bake in the oven at 400 degrees F for 25 minutes or until your desired texture. I prefer my cauliflower with a little bite so 25 minutes was more than enough for me. Squeeze some lemon juice on top to really make the flavors pop. 

That's it. Easy, delicious, healthy. 

Sour Cherry and Apple Oatmeal

Most days I'm cooking for one, so it's particularly fun for me when I get to cook for others. Especially when those 'others' happen to be my three favorite people in the world: my mom, dad and sister.

I'm back in Istanbul on winter break from school and it's been nothing short of amazing. I miss this city a whole lot when I'm away, and being a student on winter break is so much fun. No responsibilities! I wake up, workout and get to do what I want all day. Catch up on reading, hang out with friends and most importantly, cook. 

I have cooked every single day since I got here and twice with my sister, which is my favorite. Cooking with someone who knows their way around the kitchen is blissful; we move in sync with each other, chatting and reaching for things, chopping, and managing to stay out of each other's way. She's the best. 

I have a bunch of recipes to share with you guys, but a friend requested the recipe for the oatmeal I made for the family this morning. Oatmeal has become a favorite of mine. It's infinitely customizable and keeps me full for hours. There are two types of fiber: soluble and insoluble. Soluble keeps you full for a long time, and takes a while to digest, while insoluble is the kind that speeds up your 'movements', if you catch my drift. They are both good, and it's best to consume a mix of both kinds. Oats are soluble, which is why they keep you full for so long. 

Lastly, I recently learned that sour cherries are great for decreasing inflammation. Inflammation is really problematic in the body. It was one of the symptoms of almost every single disease we learned about in my diet assessment and planning class this semester.

On to the recipe!

Sour Cherry and Apple Oatmeal
Serves 4
2 cups oats, rolled (not instant, or steel cut; they have different cooking times)
2 cups oat milk (or any non dairy milk will do)
1/4 cup walnuts, chopped
1/2 cup sour cherries, fresh or frozen
1 large apple, diced
1/4 cup dried cranberries or dried fruit of choice
1 tbsp wheat germ
1 tsp cinnamon
1 tsp vanilla extract
(Optional, 1/2 cup water can be added depending on desired consistency) 

Directions: 
1. Place the walnuts in a pan and toast lightly over a low flame. Make sure not to burn them. They are 'ready' when the smell of the walnuts toasting wafts through the air. 

2. Add the non-dairy milk, chopped apples, cherries, cranberries, cinnamon and vanilla extract. Bring to a boil, and then let simmer for a few minutes until the apples become tender. It is up to you how long you simmer the apples; the longer you simmer, the softer the apples will be. 

3. Add the oats and wheat germ and simmer over a low flame until all the milk is absorbed. Then taste. If the oats are not as creamy or soft as you like, add the optional water (I did). If you prefer your oats with a little bite, you can serve as soon as the milk is absorbed. Make sure to be stirring over a low flame; you don't want to burn your oats! 

Easy peasy. And thanks for reading and commenting, Elyse! You made my day.

The Key to Eating Healthy during Finals: Plan Ahead!

I have finals next week, which means my days are spent at the library cramming and if I'm lucky, I get some time at the gym in the evening and maybe get to watch one of my favorite shows, too. 

I'm definitely a food person; while I'm eating my breakfast, I'm thinking of what I want to cook for lunch, and while I'm eating lunch, I'm thinking about dinner. It's a curse and a blessing at the same time. I have a friend who forgets to eat! She is gorgeous and very slender and it completely boggles my mind because I am always thinking about food. You'll never find me in front of the fridge at 10pm, starving without any food. I tend to plan ahead, and here's why you should too. 

When you plan your meals ahead of time, they usually end up being healthier. It really doesn't take much. Choose one day a week to buy some groceries. Make it quick (it's best to go with a list). Maybe decide on a dish or two you want to make with those groceries so you don't end up coming home with brown rice, eggs and apples and hitting up Seamless again. 

Know what works best for you. I know that I study best during the day and that I'm pretty useless at night. That's why I love to take the time in the evenings to prep my veggies and maybe make a dish for the upcoming hectic week. 

Tonight I made orzo, sautéed some eggplant with mushrooms in marinara sauce, chopped carrots and celery, washed grapes and prepared a salad dressing. I went a little overboard but I was having fun. All in all it probably took me 45 minutes? 

This means I can take a healthy lunch to the library tomorrow, which will help me power through my studying. It also means I won't opt for a less healthy option. 

This morning I made an extra large batch of tofu scramble to last me a few days. 

This is my number one tip for friends who come to me trying to lose some weight or get in shape- you need to plan ahead! One of my best girlfriends came to me a few months ago wanting to get in shape and we've been working together ever since. I taught her some easy dishes, encouraged her to drink more water and with these simple changes, she's lost weight and feels better than ever. 

In the words of my favorite Biggest Loser trainer Jillian Michaels, 'If you fail to plan, you plan to fail'. Cheesy but true. 

PS: I could not be more excited for the newest season of Biggest Loser which will feature teens for the first time ever! Can't wait to see them get in shape and change their lives. 

Lentil Walnut Loaf

This lentil walnut loaf I made from Angela's blog, Oh She Glows, is delicious and very healthy. It takes a while to put together but it's worth it. I can't wait to have some leftovers for lunch! And my trusty recipe-taster girlfriend S agreed that it's a hit. If you're looking for a beautiful and impressive vegan main course to bring along to a potluck this holiday season, this one is definitely it.

I modified the recipe only very slightly by
* removing the olive oil and using vegetable broth instead
* and subbing the glaze for store-bought barbecue sauce as I didn't have apple butter.
For the recipe just head here.

I also calculated the nutrition content for one serving. The loaf makes 8 thick slices.

Nutrition Information
1 slice
Calories: 258 kcal
Total fat: 9.0 g
Sat. fat: 1.1g
Cholesterol: 0mg
Sodium: 441mg
Total carbs: 36g
Fiber: 11g
Protein: 12.3g
Calcium: 7.5%
Iron 19%

Notice the 12g protein for a slice- for all you out there who still ask vegetarians, 'where do you get your protein from?'. I did a little research online and traditional beef meatloaf has about:
215 calories
14g fat
5.4g sat. fat
70g cholesterol
20g protein
0 fiber

So not only is traditional meatloaf giving you a whopping serving of cholesterol and saturated fat, but it isn't giving you any fiber, which is crucial for maintaining your weight, keeping you full and proper digestion.

This goes great with a side salad or sautéed kale and loads of extra barbecue sauce. My favorite is 'Bone Suckin' Sauce' from Whole Foods.

* Had to add, insanely better the next day! Seriously, yum.