Fettuccine Alfredo with Italian Baked Tofu & Shiitake Mushrooms

Many of my close friends have told me before that I'm a pretty lucky vegan. They say it's because I "missed out" on all the yummy foods that contained some sort of animal product in them.
In this case, it's fettuccine alfredo: I've never had it before!

All I know is that it always looked like a very delicious, creamy pasta dish... which sounds amazing.
So I went ahead to see what all the buzz was about and tried this fine vegan fettuccine alfredo recipe from The Vegan Zombie (hi, Jon!).

I'm pretty sure my fork was sweating.

This is my second recipe from The Vegan Zombie (shame on me), which I highly approve of! As I was cooking, the roux resembled a lot like stroganoff with its mushrooms and color. The end product tasted very hearty and the shiitake mushrooms added a meaty texture.
Since I passed on using capers, the end result was still very delicious but the flavor punch was subtle so I simply added a dash or two of salt on my plate. Maybe next time I'll tough it out and try using those darn capers. :)
Click here to see the video for this recipe. Laughs guaranteed.

Another thing, I totally recommend using Italian baked tofu like the recipe calls for because it is delicious. If you can't find any in your grocery store, you can make some yourself at a cheaper price.

First try at homemade baked tofu!

All I did was take half a tofu block and cut it into four slices and marinated it in 2 tablespoons of soy sauce and a 1/2 teaspoon of Italian seasoning for about an hour and a half. I then placed it in a lightly oiled baking sheet and baked in the oven at 350 degrees F for about 10 minutes on each side. I let it cool and then cut it into cubes. Easy and ready to use for this dish!

I felt like a pro when I made this, hahaha.

The nutrition facts below represent the minimum required measurements for the recipe, for instance, 2 1/2 cups of unsweetened almond milk instead of 3, and 1 1/2 cups shiitake mushrooms instead of 2. Also, since the recipe does not include a specified measurement for fettuccine noodles, I did not include that in the calculations.

Nutrition Facts for Sauce
(1/3 of the recipe, noodles not included)

Calories: 304
Fat: 19.8g
Carbs: 25.8g
Protein: 9.3g
Fiber: 4.4g

As you can see, it's quite hefty on the fat and calories but I can promise you that traditional fettuccine alfredo dishes that are made with dairy are worse than this one (some sit down restaurants can reach up to more than 1,000 calories!). Two ounces of fettuccine pasta, which is the standard serving, will add about 200 more calories to this recipe.
I ate my share without guilt last night and I enjoyed every bit... and you should, too. ^_^

By the way, mega update here: this Saturday, Rick and I are driving up to San Jose, CA to visit his family for both the 4th of July and his birthday! I'm not sure if I'll be able to whip up any yummy dishes up there but I promise to keep you guys posted with pictures on Facebook, Google+, and Twitter. I will also put together an update post after (or on the evening of) July 5th.

Take care, everyone.

Baked Onion Rings

Before becoming a health nut, my favorite fried food was french fries, especially because my family and I ate fast food a lot. Rick, on the other hand, really likes fried onion rings. The only way to bridge the gap between healthy and drippy, oil-laden fried foods (and to achieve similar results) is to turn to baking.

I went with Rick's favorite and made these delicious baked onion rings.

No massive oil stains here.

I got this recipe from non other than the lovely Isa Chandra Moskowitz, from her website ThePPK.com. Actually, I made these onion rings about three days ago but the results in the picture above are from today, where I altered the recipe just a teensie weensie bit (the main difference is serving size, really).

Baked Onion Rings
serves 2

1 large sweet onion
oil spray
1/4 cup + 1 tablespoon of whole wheat flour
1 tablespoon corn starch
1/3 or 1/2 cup cold unsweetened almond milk
1/2 teaspoon apple cider vinegar
1/2 cup whole wheat bread crumbs (I used panko)
a dash of salt
spices of your choice
1 teaspoon olive oil

1. Chop the onion into thick slices. Carefully push the rings apart from each other and set aside. Keep the smaller inner rings for another use.
2. Preheat the oven to 450 degrees F. Line a medium baking sheet with parchment paper and spray lightly with oil. Set aside.
3. In a medium bowl, combine the flour and corn starch. Slowly pour in the almond milk and mix until you get a medium consistency; not too watery, not too thick. You may or may not need a full 1/2 cup so adjust as needed.
4. In another deep, shallow bowl, combine bread crumbs, salt, desired spices (if using), and olive oil.
5. One at a time, dip an onion ring into the flour and milk mixture. Let the excess liquid drip off and then coat the ring in breadcrumbs (it starts getting quite messy here, but what really worked for me was to place the ring into the bowl of breadcrumbs and then carefully shake the bowl so that the rings get completely covered; you can cover the top of the bowl is necessary to prevent spilling). Place coated rings onto the baking sheet in a single layer and lightly spray them with oil.
6. Place the rings into the oven for about 8 minutes. After that, remove from oven, flip over each onion ring, and then bake again at another 5-7 minutes or until desired crispiness (keep checking). When done, serve immediately with a condiment of your choice.

I choose ketchup!

Mmm-mmm. Makes a delicious and guilt-free snack! Onions are a good source of quercetin, which is known to help maintain sinus health. They are also full of vitamin B6, vitamin C, folate, manganese, and potassium (just think of all those nutrients that get canceled out when the onions are fried! *gasp*).

Nutrition Facts per Serving

Calories: 194
Fat: 3.8g
Carbs: 36.1g
Protein: 5.8g
Fiber: 4.9g

Not too shabby on the protein and fiber, I say.
Take that, fried food. ;)

Broccoli with Black Beans and Walnuts

I'm really going to do my best to stop buying canned beans.
Yes, it's very convenient but most canned food contains BPA (Bisphenol-A) and, though they are not as destructive as plastic, the cans themselves are not the best thing for the environment. Besides, buying beans in bulk last longer and you can cook as much as you need at one given time (in advance, of course).

So I had one more can of black beans in our pantry. Here's what I did with it:

A perfect portion for two.

Broccoli with Black Beans and Walnuts
(inspired by a recipe from Robin Robertson's "1,000 Vegan Recipes")
serves four as a side dish, or two as a meal

4 cups small broccoli florets
oil spray
2 garlic cloves, minced
2 green onions, chopped
1 cup cooked or canned black beans, drained and rinsed
1/4 cup chopped raw walnuts (I used almonds)
2 tablespoons chopped fresh parsley
Salt and freshly ground black pepper, to taste

1. Lightly steam the broccoli until bright green, about 5 minutes.
2. In a large skillet, heat the oil over medium heat. Add the broccoli and cook, stirring, until just tender, about 5 to 7 minutes.
3. Stir in the garlic and green onions and cook 1 to 2 minutes longer. Add the black beans, walnuts, parsley, and salt and black pepper to taste. Cook, stirring, for another minute or two or until hot. Serve immediately.

It was great; very simple and easy yet full of savory flavors. Because of the broccoli, the meal is a great source of vitamin C and calcium. The walnuts add a hefty dose of omega-3s while the black beans give the meal a punch of protein and filling fiber.

Nutrition Facts per Serving
(between two people)

Calories: 276
Fat: 11.2g
Carbs: 36.4g
Protein: 13.8g
Fiber: 12.9g

All those nutrients for under 300 calories - lovely. ;)

So do you buy canned foods?

Update: Father's Day 2012

It put a smile on my face to know that this Father's Day was very relaxing for my dad.
When I walked to visit my family, I noticed him watching golf comfortably on their couch and I think he was drinking some Lipton black tea, as usual.
It was nice to see him finally taking a break, especially since he works so much. <3

But before I visited him, Rick and I went to the Sipz Father's Day Brunch Buffet in the late morning with our drummer, Greg (a dad!), and his wife, Sharon. It was so great and the place was packed. Sipz totally deserves all of that business with their delicious food. ;)
Here's what I grabbed for my plate:

Most epic brunch menu ever.

I grabbed fresh strawberries and watermelon, Thai fried rice, spicy tofu scramble, breakfast potatoes, veggie potstickers, and a biscuit with some rosemary and thyme gravy. It was all very savory and delicious! The Thai fried rice was an instant favorite between Sharon and myself.
And of course they served sweet stuff:

Rick's and my sugar plate!

We had that cinnamon roll fresh from the oven! We also had a peanut butter brownie and a little bit of fluffy flax pancakes with strawberries and a tad bit of syrup. Yum, yum, yummy. We stayed there for about two hours, chatting about the band and simply spending some time together... while stuffing our faces.

Some time in the afternoon, I finally visited my dad. I brought over a few needed ingredients and made him and my mom some of those raw cherry tarts that I made last time:

Surprise, dad. :)

I was quite sneaky: I asked my dad if I could use their blender but I didn't tell them why. Hee hee hee. ^_^
So the finished cherry tart came as a surprise for him but, thankfully, he (and my mom) really liked it!

I owe my dad more of my time; a simple Father's Day will never make up for how much I love him. <3

Mini Raw Cherry Tarts for Two

I love my dad.
And my dad loves sweets.
There was even a time when he had high triglyceride levels in his blood due to all the sugar! Thankfully, his latest blood test showed better, in-range results.

Though I am not all for eating cups and cups of sugar daily, I still think it's important that we treat ourselves sensibly every day. Doing this will keep our sweet tooth at bay and keep us from being deprived of our favorite sugary treats.

So today, in time for both Father's Day and National Cherry Tart Day, I made these mini cherry tarts.

One for my pops, one for me. <3

I had the choice of celebrating either National Apple Strudel Day or National Cherry Tart Day, since both food holidays are on the same day. What a decision! Apparently, I chose the latter, especially since I already had frozen cherries on hand. I also think apple strudels are difficult to make. Perhaps I'll need to take up the challenge someday. ;)

Anyway, I found this delicious recipe from a video on YouTube, posted by a raw foodie/vegan, Brittany Bullen. In the video, she gives an idea of measurements of the ingredients but I altered things up a bit and made the recipe especially fit for two people.

Mini Raw Cherry Tarts for Two


3 large medjool dates
1/4 cup raw almonds
dash of salt

1/2 cup fresh pitted or frozen, thawed cherries
1 teaspoon agave nectar
1/2 teaspoon vanilla extract

1. Pulse dates and almonds in food processor or blender until it forms a sticky "dough." Set aside in a small bowl.
2. In a blender, combine cherries, agave nectar, and vanilla. Blend on low until cherries are cut up; DO NOT blend to a liquid!
3. Press date and nut mixture into the bottom of a cookie cutter mold. Fill mold with cherry mixture. Slowly lift the cookie cutter out of place so that the tart doesn't crumble apart. You can also carefully pour the cherries on top of the crust and gently pat down into shape.
4. Serve tarts with a dash of ground flaxseed, a sprinkle of shredded coconut, or a drizzle of more agave. Enjoy!

Share with your dad or a friend... or eat them both.

I loved these! They were cute and delicious and the cherries paired perfectly with the vanilla flavor. It seems like a teaspoon of agave won't sweeten much but the crust full of dates made everything sweet enough. Delicious and very easy to make.

Nutrition Facts per Serving

Calories: 229
Fat: 9.1g
Carbs: 36.2g
Protein: 4.7g
Fiber: 5.3g
Sugar: 29.4g

Looks sensible to me! The high sugar content doesn't frighten me much, seeing as how almost all of it comes from the medjool dates (much healthier than plain old white sugar). For your information, cherries are a good source of fiber and vitamin C, so eat up! I also like how each tart has almost five grams of protein, thanks to the almonds. :)

Yep. Definitely a plate to wash.

I still am not very sure what I'm going to do for my dad on the 17th. My friends and I are going to the Father's Day Brunch Buffet at Sipz in North Park but, unfortunately, my dad won't be able to make it. Well, I suppose I'll have to make him these awesome cherry tarts. ^_^

Have a great Father's Day, everybody.

Open-Face Tempeh & Avocado Sandwich with Russian Dressing

About two weeks ago, Sprouts had a bunch of refrigerated items on sale due to new products coming into the dairy and frozen departments. Rick and I were lucky to get products like Lightlife tempeh (Three-Grain and Flax), vegan grated Parmesan from Galaxy Nutritional Foods, Lightlife SmartBacon (for lazy mornings), and Follow Your Heart Reduced Fat Veganaise.

All of these products were priced at one dollar each.
Our fridge is happily stuffed.

I decided to use the tempeh today in a yummy sandwich.

Open-Face Tempeh & Avocado Sandwich with Russian Dressing
(click here to see what inspired this recipe)
serves one

3 ounces of tempeh, cut into about five to six slices
oil spray
1 thick slice of bread, toasted
1/2 medium avocado, sliced
1 large lettuce leaf
1 small tomato

Dressing:
4 tablespoons fat-free vegan mayonnaise (Nayonaise from Nasoya is a good pick)
1 tablespoon sweet pickle relish (I did not use this)
1 tablespoon tomato paste
1 teaspoon maple or agave syrup

1. Heavily oil a medium skillet with an oil spray and set on medium-high heat. Place the tempeh slices on the skillet and cook until browned, about three minutes on each side, being careful not to burn. When done, remove the skillet from the heat and set aside.
2. Prepare the dressing in a small bowl and mix well. Slather the dressing over the toasted bread.
3. Then place the avocado slices, lettuce, tomato, and tempeh atop the bread. If you have leftover dressing, you can drizzle it on top of the tempeh or use it as a dip (you can also use ketchup). Serve with fresh fruit and/or vegetables on the side.

Serving suggestion much? ;)

I really liked this sandwich. It was hearty and kept me full all afternoon. For sure, I will be making this again!
By the way, if you're not used to open-face sandwiches feel free to add another slice of bread; just make sure to spread the dressing on it or else it may be too dry (the info below represents the use of one slice of white bread).

Nutrition Facts

Calories: 493
Fat: 21.7g
Carbs: 58.6g
Protein: 23.5g
Fiber: 11.1g

Don't let that fat content scare you; avocado is great for your heart because, besides being a rich source of fiber, it contains good fats along with vitamin E, vitamin K, and folate. Also, you can thank tempeh for all of that protein. ;)
How do you like to use avocado and tempeh?

German Chocolate Cupcakes

June 11, also known as National German Chocolate Cake Day. How can I pass that up?
Don't worry...

I didn't. ;)

Yes, the pictures indicate I made cup cakes instead of a full cake but most of you know I only prepare food for two people (myself and Rick!), so I might as well keep portion size under control, especially when it comes to sweets!
I thought these cupcakes were amazing (I got them from Bran Appetit!). The chocolate cake base worked wonderfully with the coconut and pecan frosting. At first, I was a little scared when I was mixing the batter because the consistency wasn't very thick but it's probably because I used whole wheat pastry flour instead of 100% whole wheat, like the recipe calls for. I simply added more flour as needed. Perhaps gluten-free flour can work as well, but I don't know for sure.
In the end, they baked fully through for 20 minutes at 350 degrees and, before I told him about the food holiday today, Rick thought I was baking brownies. Hahaha.

My camera was dusty with cocoa powder.

Oh, and I loved the frosting! It was full of coconut, which I love, and it wasn't too sweet; just the way I like it. It really reminded me of the Filipino sweets I used to eat as a child (I should find recipes for those...). So good!

Nutrition Facts per Cupcake without Frosting
(when using unsweetened almond milk)

Calories: 150
Fat: 6.8g
Carbs: 21.8g
Protein: 1.9g
Fiber: 2.2g
Sugar: 12.8g

150 calories? Not too bad, in my opinion.
"Wait! Why doesn't the info above include the frosting?"
I wanted to put that separately because you may or may not use all the frosting equally between all cupcakes. The second calculation below represents about one heaping tablespoon of the frosting.

Nutrition Facts for Frosting
(if using unsweetened shredded coconut and 1/4 cup chopped pecans instead of 1/2)

Calories: 96
Fat: 5.4g
Carbs: 12.4g
Protein: 0.5g
Fiber: 0.9g
Sugar: 9.8g

Hefty! No worries, though, because there are ways to reduce the calories; I omitted half of the sugar and used a dry, no-calorie sweetener instead and it still came out amazing. You can also use less coconut and/or chopped pecans. The fate of every recipe all lies in your crafty little hands and trust me, there's always a way to reduce calories if you wish.

But we all deserve a little treat every now and then, don't we? Yes!

Wonderful cupcakes!

 

All righty. I've been craving miso soup for a while so I'm going to make that for dinner.

Take care, everyone. <3

Ginger Butternut Red Lentil Soup

Thank goodness today is my rest day.
I've been diligently following up on my running and yoga days but, somewhere in between, I became sick with the common cold. :( Perhaps I got it from Rick, who probably got it from a co-worker...

Oy.

What's good is that I was able to have time today to make this delicious soup via The Humane Society's Meatless Monday newsletter. It's full of vitamin A and vitamin C, both of which are crucial for a healthy immune system. I was all for it.

Yum! There were almost no leftovers. :)

I loved this soup! The mild spiciness from the fresh grated ginger and ground black pepper really helped open up my congested sinuses. I will definitely be making this again, especially since I have more butternut squash to use up. ^_^
So, even though the source contains nutrition info per serving already, I received somewhat different calculations using my calorie-counter:

Nutrition Facts per Serving
(between two people)

Calories: 279
Fat: 7.4g
Carbs: 46.4g
Protein: 9.3g
Fiber: 8.2g

The above calculations represent the original recipe but how I prepared this soup involved fresh tomatoes, instead of canned. I also skipped the olive oil and used an oil spray for the sake of saving calories. Also, I served the soup with a toasted slice of Rudi's 100% Whole Wheat Bread, topped with Earth Balance's Soy-Free Buttery Spread.

I blended just half of the soup for a smooth texture. Delish.

So did this awesome soup help me? I think so. My tummy will be reunited with these savory flavors again later this week! I know I'll be feeling better then.

What do you eat when you're sick?

Three-Ingredient Beauty Smoothie

Poor little bunch of organic romaine lettuce, almost wilting up in my fridge.

Before they go bad, the best and easiest way to use up produce (and get your daily fruits and vegetables) is to blend them all up into a delicious, nutritious smoothie.
Thankfully, I found a simple green smoothie recipe that calls for the use of romaine lettuce.

I used romaine lettuce in a smoothie before but unfortunately the outcome was not my favorite. However, I chose to try using the lettuce again and this smoothie appealed to my taste much better.
My advice is to blend one romaine lettuce leaf at a time and then taste test the smoothie. You don't want to overdo it, especially if this is your first green smoothie and the taste of romaine can get quite overpowering. Personally, I used about five leaves and I thought it came out great!

So why do I call this a beauty smoothie? Read on:

Apples are considered a super food (just buy organic and leave the skin on!). They contain the antioxidant vitamin C which is great for maintaining healthy collagen in your skin and fighting off free radicals. Apples are also a great source of the flavanoid called quercetin; it helps fight inflammation in the body, especially allergies.

Romaine lettuce is low in calories, and is a good source of vitamin A (good for the eyes, skin, hair, and teeth), B vitamins (aids in macronutrient metabolism), vitamin C, vitamin K, copper, folate, potassium, and manganese. The lettuce also has a high water content and, well, we all need more water! Water is essential for just about every metabolic process in our bodies, including brain function and enzymatic activity.

Peeled, raw lemons are another great source of vitamin C. They also contain vitamin B6, iron, and potassium.

In a nutshell, all of these ingredients work synergistically to help us stay beautiful both on the outside and on the inside!

Nutrition Fact
(assuming you leave apple skins on)

Calories: 166
Fat: 0.6g
Carbs: 44.4g
Protein: 1.3g
Fiber: 8.3g

Pretty great!
Of course, almost all smoothies are considered to maintain good looks and great health, since the majority of fruits and/or vegetables used in smoothies are blended raw and in their simplest form, but this particular smoothie brims with nutrients for only 166 calories! The high carbohydrate content makes this drink a good choice for breakfast, especially before a sweaty workout.

Cheers to delicious food that keeps us looking and feeling our best!

Eggplant & Tempeh Ramekin Pies

One of my favorite ways to plan meals and save money on food is to buy produce that is only on sale for the week. This week at Sprouts, eggplant caught my eye at $0.88 a pound.
This is what I prepared for lunch:

Ramekin pies!

We loved them! I was quite intimidated at the preparation of this recipe but it was actually very simple to make. You can double the ingredients if you have more than three people to feed. You can also use another vegetable instead of celery, like chopped broccoli or spinach.

Eggplant & Tempeh Ramekin Pies
(inspired by a recipe on Epicurious.com)
serves 3

For Filling:

    1 cup diced eggplant, skin on
    4 oz tempeh, cut into 1/2-inch cubes
    Oil spray for sauteeing
    1/2 small-size yellow onion, chopped
    1 small celery stalk, chopped (I did not use this)
    1/2 teaspoon fennel seeds
    1 tablespoons balsamic or regular vinegar
    1 cup tomato sauce (NOT tomato paste!)
    1/4 teaspoon red pepper flakes or hot sauce
    Salt and pepper, to taste

For Biscuit Dough:

    1/2 cup plus 1/3 cup whole wheat pastry flour
    1/2 tablespoon baking powder
    1/4 teaspoon salt
    1/3 cup unsweetened nondairy milk
    2.5 tablespoons Earth Balance (vegan) butter, melted

1. Preheat oven to 425°F. Spray three individual ramekins with oil, and set aside.
2. To make filling, steam eggplant and tempeh for 10 to 15 minutes, until eggplant is soft and translucent. At the same time, add water or oil to a large-size sauté pan and cook onion and celery until soft. Add fennel seeds, capers, and vinegar, and sauté for 1 minute. Add tomato sauce, red pepper flakes, and cooked tempeh and eggplant. Simmer for 10 minutes, stirring occasionally.
3. Meanwhile, prepare biscuit dough. Place flour, baking powder, and salt in a mixing bowl, and stir together. Pour in nondairy milk and butter or oil, and mix just until dry ingredients are evenly moistened. The dough should be lumpy and sticky, not smooth like cake batter.
4. Remove sauté pan from heat, and season filling with salt and pepper, to taste.
5. Divide filling evenly among prepared ramekins. Drop dough by small spoonfuls on top of each ramekin. Carefully spread dough with back of spoon so it evenly covers filling. Bake pot pies until crust is golden, about 15-20 minutes. Serve hot.

 

I'm so glad I own ramekins!

The crust was soft and buttery while the inside was savory and full of flavor, especially because of the sweet fennel seeds. If you have any leftover biscuit dough, you can make one small biscuit by placing the dough in another oiled ramekin and bake it for 15 minutes (or along with the pies).

Nutrition Facts per Pie

Calories: 317
Fat: 14.5g
Carbs: 36.1g
Protein: 11.7g
Fiber: 8.2g

Each ramekin pie contains a reasonable amount of calories, wouldn't you agree? ^_^ These pies are a good source of vitamin A, B vitamins, vitamin C, vitamin E, copper, iron, lycopene, magnesium, manganese, phosphorus, and potassium. Also, the fennel seeds are great for aiding healthy digestion.
I'll definitely be making this again, perhaps with warm soup on the side. ;)

Gluten-Free Applesauce Cake Bars

I really hate it when only a tablespoon or two of applesauce is called for in a recipe because this leaves me with a huge container-full of unused applesauce. What to do with it..?

I have found a yummy solution!

Thanks to a recipe I found on SavvyVegetarian.com, I was able to use up the last cup of applesauce. For portion control and gluten-free needs, I changed the original recipe up just a tad bit and made it my own. I also omitted the use of the optional ingredients (listed below) and the bars still turned out great.

Gluten-Free Applesauce Cake Bars
serves 8

    1 cup gluten free flour mix
    2.5 tablespoons quick oats
    1/2 tsp baking soda
    1 tsp baking powder
    1 tsp cinnamon
    1/4 tsp cloves
    1/2 tsp nutmeg
    1/8 tsp salt
    1.5 teaspoons ground flax seed, beaten with 1 tablespoon water, let sit for 5 minutes
    1 cup unsweetened applesauce
    2 tablespoons agave nectar or maple syrup
    1 tablespoon canola or vegetable oil
    1 tablespoon lemon juice
    1/2 tsp vanilla

Optional Ingredients (add to dry mixture, if desired):
    1/4 cup chopped nuts
    1/4 cup dried fruit (currants, raisins, chopped dates, etc.)

1. Preheat oven to 350 degrees F. Lightly oil a 7 x 11 inch cake pan with an oil spray, and set aside.
2. Combine the flour, oats, baking soda, baking powder and spices in a large mixing bowl.
3. In a separate bowl, combine the wet ingredients, including oil and flax seed mixture. Then, add the wet ingredients to the dry ingredients and stir just until combined. The mixture should be about the same consistency as muffin batter.
4. Pour batter into prepared pan. Place on a rack in the middle of the oven, and bake for 25 minutes.
5. Remove cake from oven and cover with aluminum foil for 10 minutes before removing from pan. When slightly cooled, cut into eight rectangles and top with vegan butter, maple/agave syrup, or powdered sugar. Enjoy!

Three of the many toppings. =)

Since the bars themselves are lightly sweetened, you can play things up and add more sweetener after they are done, as shown in the pictures. My favorite toppings are agave syrup and butter, like a pancake! These bars are great for breakfast or as a high-energy snack.

Nutrition Facts per Bar

(does not include optional ingredients)

Calories: 105

Fat: 2.7g

Carbs: 19.8g

Protein: 2g

Fiber: 2.4g

Sugar: 6.7

I'm going to have these bars dressed up in butter and syrup for breakfast tomorrow. ;)

Anyway, time for a well-deserved yoga practice.

How do you like to use applesauce?

Vanilla Raspberry Protein Smoothie / Ranchos Cocina North Park

I feel amazing today!

Before I rant, I just want to say I've been pretty bad, indulging myself with oversleeping. Although many might think I should be doing this since I have no classes at the moment, it truly leaves me feeling even more tired and lethargic than ever. Yeah, not good.
So I made it a deal with myself to wake up at 7 in the morning every day in order to get my day started before I sleep too long.
I also rekindled my friendship with one of my greatest of friends yesterday. He's legit at running and I want to be at his level, therefore, I also made it a goal to be a great runner like him!

I think you can see how my day started out now. ;)

I woke up at 7, had breakfast, practiced yoga, and then I went out in the sun for a good brisk walk/run. It was so invigorating! I've been practicing yoga for about seven years but I know getting out there for a run works wonders for your body and soul as well.

I jogged back home and blended myself a good smoothie:

Endorphins and a yummy refuel. :)

Vanilla Raspberry Protein Smoothie
(inspired by a smoothie from this website)
serves one

a cup of unsweetened "milk" (almond, soy, hemp, whichever you'd like)
1/2 cup frozen raspberries
1 heaping tablespoon of vanilla protein powder (I used brown rice protein)
sweetener of choice
chia or ground flax seeds for sprinkling, optional

Throw it all in a blender and blend until smooth. Pour into a tall cup and enjoy!
Note: You can also strain the liquid if you don't want the small pieces of raspberry seeds, but this also might filter out the good stuff.

Yes, I totally recommend using a sweetener for this smoothie since raspberries can be quite sour and tangy! I would have used a ripe banana but I didn't have one on hand so I used a no-calorie sweetener. I also used unsweetened hemp milk from Living Harvest.
The nutrition facts below represent the smoothie if using unsweetened almond milk and a no-calorie sweetener.

Nutrition Facts

Calories: 257
Fat: 4.4g
Carbs: 37.5g
Protein: 19.9g
Fiber: 6.7g

Yum, yum, yum. Very simple and nutritious.
If you don't have raspberries on hand, you can make the blueberry version; they are both very similar, almost identical.
Raspberries are a great source of vitamin C, vitamin K, magnesium, manganese, and fiber. They also have a high water content and have low calories, too!

Before I head out, I really want to share the following with you:
Rick and I had a great breakfast yesterday with our keytarist at this wonderful Mexican restaurant in North Park called Ranchos Cocina.

The front menu cover is a great read!

Their menu is vegan-friendly, ranging from blueberry and banana flapjacks, vegetable tamales, and enchiladas (all of which I had!). Yesterday morning I ordered this:

Vegan scramble with breakfast potatoes, beans, and a whole wheat tortilla on the side.

There was like, a mariachi band playing in my stomach; the meal was great! I actually had to take some of the food home with me since they are very generous with the serving size. ;) But no worries, for the price range of just about everything on the menu comes at a great price and will not leave a hole in your wallet.
All of you locals out there should check the restaurant out sometime! It's a great place for vegans and non-vegans alike so feel free to take your family and friends with you.

Have a great day, everyone!