fiber food

lifeandthoughtsandtravel  asked:

I know that you are a reptile tumblr but I was wondering if you knew if it were healthy for dogs to be vegans? I'm just curious because of some vegans that have animals and they make them vegans... is it harmful towards the animal or is it completely safe? thank you :)

It’s an absolutely horrible idea. Dogs cannot be vegans and thrive. They’re not vegetarians and they’re not even really omnivores in the same way we are- while dogs will eat everything we do (and more), feeding them a vegan diet is terrible for their health. A lot of vegans who make this decision will blather on about supplements in the vegan food or about how you can make artificial amino acids or how dogs can survive on it so therefore it’s safe, but dogs can also survive eating Ol’ Roy, the worst dog food in the world. Surviving isn’t the same thing as thriving! A dog’s biological structure means that eating plants and only plants isn’t going to work well in the long run- so let’s look at some of the reasons why dogs need to be fed a diet based in animal protein. 

1. The canine digestive tract is not good at digesting plant matter.

Plant matter is really tough to break down! Meat, on the other hand, digests quickly. Carnivores and herbivores have differently structured digestive tracts that work with their diets. Let’s look at a rabbit’s digestive tract and a dog’s.

See how a rabbit has a functional cecum, while the dog’s is just a little snub of a thing? The cecum is an organ that plays a really important role in non-ruminant herbivore digestion. It’s a large pouch where cellulose and tough fibers in plant-based food get broken down. Dogs, like humans, don’t have one that’s functional for digestion. 

In addition, herbivores like rabbits have very long, complicated digestive tracts. Their food sits in there and breaks down over a long period of time. An average adult rabbit (with a body of about 40 centimeters long, we’re not talking the giant breeds or the dwarf breeds here) has about three meters of small intestine. In American units, that’s a 15 inch animal with almost 10 feet of intestines. A dog, on the other hand, has a small intestine that’s about two and a half times the length of its body- so for instance, a dog that’s two feet long would have about five feet of small intestine. There’s neither enough time nor space in the canine alimentary canal for dogs to fully extract the nutrients they need to survive. 

2. Dog drool doesn’t have amylase.

Amylase an enzyme that converts plant starch and glycogen into simple sugars. Herbivores and omnivores typically have amylase in the saliva, which starts to break down those starches immediately. This means by the time the starches hit the intestine, they’ve already started to convert into something that’s actually useful. Dogs, however, only produce it in the pancreas. There’s no salivary amylase in dogs or any other carnivore. This means that digesting plants and converting their energy into something that’s actually useful is really inefficient for dogs; they can only get something like half of the energy and nutrients they’d get from a comparable amount of meat. It also means that to digest plant material, dogs’ pancreases have to go into overtime to make enough amylase, which can lead to severe pancreatic strain.

3. Dogs can’t digest cellulose.

While the dog pancreas makes amylase, something it doesn’t make is cellulase. Granted, herbivores don’t make it either- in fact, very few animals do. Termites are one of the only animals that make their own cellulase. Herbivore digestive tracts have a reservoir of symbiotic bacteria that produce plenty of cellulase. We’ve actually talked about it- it’s what goes on in the cecum! The bacteria in carnivore ceca, however, is linked to the lymphatic system, not the digestive system. 

There’s also the issue of their teeth not being adapted for a plant-based diet or even the way they eat being good at taking in plants- but the same is true for anything that’s not animal carcasses, including kibble and wet dog food. That’s just evidence that defines them as opportunistic carnivores; what makes a vegan diet so bad for dogs is their digestive biology.

There is one exception to this rule, and that is when a vet prescribes a vegan diet for an animal with significant food allergies or other dietary issues. This is not something vets do unless it’s the best course of treatment for the animal. 

Veganism isn’t the same thing as being an herbivore. Herbivores don’t have a choice; their bodies aren’t built for eating meat. While they might take in animal protein on occasion (deer, for instance, will eat birds sometimes), their teeth, their digestive systems, and their metabolisms all work together to make eating plants the best way for them to survive. A rabbit’s not a vegan- it’s an herbivore. Only humans can be vegans. To be a vegan is to make a choice; it’s to evaluate your place in the world around you and to renegotiate your relationship with all sorts of things- your own body, the food industry, the people around you, and of course the animals you don’t eat. Responsible vegans understand that humans can thrive on an all-vegetable diet; they know that we evolved to be really, really flexible when it comes to the source of our nutrition. While humans are biologically omnivores, we can make that choice.

A dog can’t, and it’s not humanity’s place to force that on them. There are some pets that thrive on an all-vegetable diet. Rabbits, tortoises, finches, hamsters, snails- but not dogs. 

If you’d like more information, this is a fantastic write-up, complete with sources! This is a good, short article written by a vet. This is a blog post that talks about some of the other nutritional deficiencies, particularly involving D3. This is another great writeup with diagrams!

DON’T FEED DEER CORN IN WINTER

I know a lot of folks feel sorry for deer in the winter, especially when it looks like there’s not much for them to eat. I also know that some people, having seen deer eating gleanings out of fields, think it’s helpful to leave some corn out for the deer. As a nutritionist, I beg you, DON’T. 

Deer are ruminants, which means digestion relies on microbes in their gut to help break down forages. These microbes undergo seasonal changes, and in winter, fiber-digesters are the dominant type. If deer suddenly eat a large amount of starch-rich food, like corn, what few starch-digesting microbes are in the gut quickly get overwhelmed, and acidosis develops. This can lead to a quick, painful death. What started out as kindness becomes cruelty.

Deer take 2-4 weeks to adapt their guts to changes in diet.  In the wild, this happens as the seasons change, and the deer are fine. But if you overwhelm their gut with energy-rich food in a time of the year when they’re living a lot off of high-fiber food and their own fat reserves, it can lead to sickness and often to death. 

Even if it doesn’t kill them, congratulations, your yard is now a place where they expect food. You may have deer fighting for access to the food, or spreading disease. And things that eat deer now know they can find food near your house.  This can be dangerous to people who let their pets outside - coyotes may view small pets as a snack, as can feral dogs. Not to mention the last thing you want is those same predators getting used to people. Increased deer in residential neighborhoods also increases the risk of deer-car collisions.

In the winter, deer are usually living off of the fat reserves they built all year. Unless it is unusually cold and the county is putting out food, best not to. Deer can handle themselves.  

Not my prettiest plate!

Cauliflower White Sauce

This is another one of those dairy free recipes that aren’t really meant to fool anyone, but rather it offers a great and savory alternative to a more traditional recipe. I could have made a roux-based white sauce with Daiya shreds, and I certainly do at times, but I just really felt like my stomach was asking for something a bit lighter and brighter than that. Choose your noodle and your fixings!

  • 2 TBSP olive oil
  • 1 medium head of cauliflower, stem removed and roughly chopped
  • 3 cloves of garlic, minced
  • ½ small yellow onion, diced
  • salt, to taste
  • black pepper, to taste
  • red chili flake, to the desired spiciness (can be omitted if you cannot tolerate chili)
  • 14 oz silken tofu, drained
  • ¼ cup nutritional yeast (I prefer Bragg’s) 
  • ⅓ cup unsweetened almond milk
  • juice of half a lemon and a bit of its zest

Directions: In salted, boiling water cook the cauliflower until fork tender. Drain it and set it aside. Heat up the olive oil in a saucepan and saute the onion and garlic. Give a dash of salt, stir. Add in the cooked and drained cauliflower and mash it with your cooking spoon or a fork. Add another dash of salt, your black pepper, your red chili flake, and stir. Slide the silken tofu in and mash it as well. Finish off the ingredients with the nutritional yeast, almond milk, and lemon juice + zest. Stir together and finish seasoning if more is desired. Give it a few minutes for the raw flavors to cook off and then use an immersion blender or transfer to a standing blender to puree.

I call this collection of foodstuffs “vegetable explosion pasta.” We already know I love my edamame noodles because it’s my protein and my noodle all in one. That way, I just go ham on my vegetables, ladle in my vegetable (!) based sauce, and sprinkle on more nutritional yeast (because I have a new expensive problem). Take your five a day and kick it in the ass! 

Pick any combination you love but my explosion is–

  • onion
  • (more) garlic
  • carrot
  • bell pepper
  • pimiento pepper (fresh)
  • sun dried tomatoes
  • mushrooms
  • spinach 
  • broccoli
  • Italian parsley
2

Hey, blossoms! There are times when we get ill, which is perfectly natural. To be honest, I am currently sick, so this is kind of a refined version of my thoughts from a few days ago. I was worried about missing school, and I thought that some ideas I have could help you!

self-care 

 The most important thing to do when you’re sick is to take care of yourself and get better. This may mean putting your studies aside, but health always comes first. Here’s some tips:

- Certain types of tea, like chamomile and ones with lemon, can soothe sore throats.

- (Side note: I’ve heard that marshmallows are also able to help sore throats because of the gelatin they contain, but that may not be true and I don’t have a credible source for it.) 

- Make sure you drink lots of fluids, like juice, milk, and most importantly, water! One of my personal faves is Tang, which is this orange powder that you dissolve in water. It used to be really big in America a while ago but I don’t know widespread it is elsewhere. 

- Try to shower regularly if you’re congested because the steam will clear out your sinuses. 

 - If you can’t shower regularly, nasal rinses will work just fine too! You can get a  system for that at your local pharmacy. (There’s also this thing you can do where you fill a sink with hot water, put a towel over it, and stick your head underneath the towel. This allows the steam to build up, which means you can decongest a little.)

- Medicate regularly!! Check the directions on whatever type of medication you’re taking to see when it wears off and set a timer so you can stay on top of it. This will help your recovery process along a bit faster. However, DO NOT ABUSE MEDICATION. Take only as much as is prescribed because taking too much can actually be worse for your health. 

- If you’re on antibiotics, make sure to eat well because antibiotics are designed to take out all types of bacteria within the body, even the good ones in your digestive system. (I’d personally recommend eating foods with fiber and protein and staying away from dairy if you can. That’s just my personal experience! It may be different for other people.)

- Get some rest!! You may want to catch up on your studies but you’ll be able to catch up quicker and understand material better if you’re well rested. 

catching up 

So, you’re feeling alright and ready to begin making up work. Where do you begin? 

- Here’s some posts on catching up after being away for a while (note some of these are travel based, but there’s still some good information in there) 

- Email your teachers! Text your classmates! Ask for notes, for homework, and for additional help if you’re unclear about what’s going on. 

- If you’re feeling well enough, you could run in to your classes in order to get the homework and briefly conference with your teachers, but it’s always best to make sure you’re not contagious or feeling poorly before doing so. Email is pretty much just as effective. 

- Start small. Trying to catch up on all your work in one day is never good. Try to do the work for maybe one class, and if you’re feeling well enough, do another.

- Do what’s most important first. If you’re in a group project and they’re waiting for your input on a presentation or something else, get that in ASAP. Don’t affect the grades of others with your illness.

returning to class 

As you return to your usual schedule, here are some things to note:

 - Before going back to class, ensure you’re in a good place mentally and physically. For example, if you’re still running a fever or you still feel very ill, take some more time and wait. 

- Make sure your study space is functional so that you can begin to return back to your normal schedule. The desk reflects the mind. 

- Keep up on your fluids! If you’re still a little under the weather or you haven’t finished that course of antibiotics, keep taking those meds! 

- Don’t be hard on yourself if you don’t understand something. Being gone is hard. Ask for help and self-advocate.

- If you’re on a sports team or doing some other strenuous activity, it’s okay to take a couple more days away from that to let your body recover completely. 

- The most important thing is to take it easy, even after you’re well enough to come back to class. If you overwork yourself while still recovering, that can lead to backslide, so please be careful!!

I hope this will be useful, darlings!! Take care of yourselves and remember that so many people are rooting for you to do well, including me :]

All the love,

elle (@etudesthetics)

My other posts: Cheap Socials, Pre-College Masterpost, College: A (Terrifying) Learning Experience

Arabic-Inspired Lentil Loaf and Jerusalem Salad

Don’t mind my cat’s tail! That really is the best picture from my bunch and I couldn’t stop laughing, so I had to!

I had this ambitious idea to make lentil burgers this week and sometime around, hmm, right before lunch I said, “Or, I could skip getting it stuck all over my hands and sorting through the dud burgers and just smash the whole thing into a baking dish and call it a loaf.” I did make some significant changes to the flavor profile, so this is not my lentil burger recipe. I’ll have to share that with you sometime I’m not so lazy! I made the flavor profile much more Arabic seven-spice inspired and infused it with a tart glaze on top that adds a contrast to the deep earthiness of that spice mixture.

On the side, I served a Jerusalem salad. I had this salad for the first time at a shawarma place on my college campus and it’s taken me this long to properly replicate the dressing. It gives the plate a really nice fresh note and a little bit of coolness. I think these pair beautifully.

Loaf

  • 1 lb dried lentils, rinsed and picked over
  • 2 eggs (or egg substitute)
  • 1 TBSP olive oil
  • 1 cup rolled oats, milled into flour
  • ½ large onion, diced
  • 1 carrot, diced
  • 3 cloves of garlic, minced
  • 1 serrano, minced 
  • large handful of spinach, chopped
  • 2 TBSP fresh parsley, minced
  • salt, to taste
  • ½ tsp black pepper
  • 1 + ½ TBSP cumin
  • ½ TBSP paprika
  • ⅛ tsp clove
  • ⅛ tsp nutmeg
  • ¼  tsp cinnamon
  • ½  tsp cardamon 

Glaze

  • 2 TBSP pomegranate molasses
  • juice of a lemon
  • 1 tsp sugar

Directions: Cook the lentils to package instruction ahead of time and have your vegetables prepared as well. Preheat the oven to 350F. In a food processor mill your oats and set them aside in a small bowl. Next, pulse your lentils in the food processor. Do not turn it into a puree, just pulse it around a few times to break them up a bit. If you think the lentils don’t have enough “give” to them add a tablespoon or two of water. In a large mixing bowl, toss in the lentil mixture, the 2 eggs, and the oil. Stir it around a bit. Now, add in the onion, carrots, garlic, serrano, spinach, parsley, and all salt + spices. Stir it around to combine thoroughly. Lastly, add in the oat flour and stir to recombine. In a small saucepan, pour in the pomegranate molasses, the lemon juice, and the bit of sugar. Heat it up over high heat and once it bubbles, take it down to low, and stir constantly until it thickens slightly.

Spray a baking dish (around 11”x13”) with no stick, spoon in the mixture, and even it out. Pour the pomegranate glaze on top and stick it in the oven. Cooking time will vary depending on ovens and dish dimensions so start checking for doneness at the 25-30 minute mark. 10-12 servings.

Salad

  • 1 lb cucumber, diced
  • 1 lb vine ripe tomatoes, diced (don’t keep too much of the “guts”)
  • ½ red onion, diced
  • 2 TBSP fresh parsley, minced
  • ¼ cup fresh lemon juice (2-3 lemons depending on ripeness)
  • ¼ cup tahini paste
  • 3 TBSP plain, unsweetened Greek yogurt or alternative (I used So Delicious)
  • 1 large clove of garlic
  • salt, to taste

Directions: Prepare vegetables (except the garlic) and place them in a mixing bowl. In the food processor combine the lemon juice, tahini, yogurt, garlic, and salt. Blitz it until completely smooth. Pour it on top of the vegetables and stir to combine. Ideally, let it sit the fridge for a bit before serving.

Mixed low carb veggies with olive oil, salt, pepper, and bacon cheddar sausage from lucilles

Baked it at 400 for 15 min, mixed and baked another 15 min. I noticed the kale was turning too crispy so for the last 15 min i filled an oven safe container with filtered water and put it on the bottom rack just to let the food steam a little.

It was AMAZING

The Lazy Girl's Guide to Losing Weight
  1. Always start a meal with a glass of water: You’ll stay hydrated and feel fuller instantly, which can help you from overeating.
  2. Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
  3. Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you’ll be glad you’re saving calories while having a healthy yet decadent treat.
  4. Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you’re not tempted to go back for seconds.
  5. Move more: Even if you’re not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
  6. Don’t drink your calories: It’s a common reason why you’re not seeing results — those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients likecucumber, lemon, or mint in order to save on important calories.
  7. Don’t go hungry too long: A little hunger can be good for you, but starving yourself all day in order to “splurge” on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
  8. Snack on high-protein, high-fiber foods: When it’s time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You’ll be able to eat fewer calories while still feeling satisfied. One of these150-calorie snacks will surely hit the spot.
  9. Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
  10. Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It’s an easy and effective way to keep your weight-loss goals on the right track.

Source

Black Bean Soup

This may very well be my original bulk cooking meal. My mom made it very often while we were growing up, though hers was chronically underseasoned (sorry, but not sorry). I made various versions during my time at college because it was so cheap, so filling, and yielded so much frickin’ food with a decent amount of protein. I could just freeze it up and not have to fuss with preparing food again for much of the week again. Time was a primary objective at school. It has evolved into this current iteration. 

Fun fact, one of the reasons this appealed to me so much in college was because it’s vegetarian. Meat was prohibitively expensive on my student budget and the thought of keeping raw meat in my cramped student fridge was a nauseating prospect. Oh! Another fun fact! I have: perhaps, an irrational fear of contracting foodborne pathogens Anyway–

  • 2-1 lb bags of dried black beans (soaked and cooked to package instruction)
  • 2-3 TBSP of a mildly flavored cooking oil
  • 1 large yellow onion, diced
  • 3 cloves of garlic, minced
  • 2-3 carrots, diced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 2 jalapenos, diced and deseeded
  • 2 TBSP ground cumin
  • 1 tsp Mexican oregano
  • salt, to taste
  • black pepper, to taste
  • 2 TBSP sherry wine
  • 2 TBSP apple cider vinegar (or any other transparent cooking vinegar)
  • 1 quart of vegetable or chicken stock (one step vegan conversion when using vegetable)
  • 15 oz can of diced tomatoes

Directions: Soak and cook your black beans in advance. While you could use cans that would be a whooooole lot of cans. It’s much cheaper and efficient to use dry beans here. Prepare your vegetables. In, once again, the biggest pot you have, heat up the oil over a medium-high heat. Saute the onions and garlic until soft and fragrant, then add the carrots and bell pepper to do the same. Next, add in the jalapenos, a pinch of salt, and stir. Add the cumin and oregano, allow it to heat up and become fragrant, then hit it with the wine and vinegar. Bring the heat down to a medium-low and let it sizzle then simmer for a few minutes. 

Add in the cooked black beans and the majority of the salt you planned to use (beans are greedy). Finish with black pepper, then stir the contents until combined. Add in the stock, stir. Bring the heat up to high and let it come to a boil before covering with a lid and bringing it down to low heat. Simmer for 15 minutes. Take an immersion blender and give about a dozen jolts with it. We do not want to blend the mixture completely smooth, just break up some of it. If you do not have an immersion blender to do this, just transfer 3-6 cups of the soup into a traditional blender or food processor, blend smooth, and add it back to the pot. I’m tellin’ you, though, that the $40 on an immersion blender is beyond worth not dealing with that mess. Anyway–that was a tangent. Let the soup continue to simmer. Add in the drained diced tomatoes and any desired seasoning adjustments. Let it simmer again for about another 15 minutes. Good serving items with this include lemon wedges and cilantro.

I have wanted to learn to dye yarn for years. I finally started teaching myself, and I am so in love.
Here are the first two happy hanks, and here’s to many more to come. 🌟

What You Need to Eat to Get Flat Abs

We wish we could tell you that exercise alone is enough to give you the flat-ab-ulous waist you seek. It’s not what you want to hear, but we’re here to offer some help! The secret to flatter abs is consuming fiber-rich foods that reduce bloating, protein to jumpstart your metabolism, and antioxidants to reinforce the efficiency of your ab workout. Here are some of the best foods you can eat to achieve killer abs:

·  Leafy Greens – Super low in calories, leafy greens are perfect for shrinking your waistline. Eating just one cup of broccoli makes up 20% of your daily fiber requirement while weighing in at only 55 calories! Most leafy greens also provide a good dose of calcium, so always keep spinach, kale, broccoli, and arugula on hand.

·  Eggs – Unless you suffer from high cholesterol, try eating one egg a day to keep you feeling fuller throughout the day. Eggs offer a balance of protein and fat that satisfies hunger so you can ditch complex carb-filled breakfasts like bagels.

·  Apples – The high fiber and water content of apples will help you feel full, so it’s a great idea to eat one or two apples a day. Yes, not only will it help you keep the doctor away but the weight off, too!

·  Almonds – Almonds are quite possibly the best on-the-go, extra-lean snacks due to their ability to block calories. Studies indicate that the makeup of their cell walls may help reduce the absorption of almonds’ fat, which is great news all around. Go for an ounce of these a day (just over 20 almonds).

·  Berries – By now you may have noticed a pattern that fiber is the answer to nearly everything diet-related. Berries are loaded with fiber so eat about half a cup of them daily—that’s only 30 calories! Any and all berries will do the trick.

There you have it. Supplement your crunches and planks with these healthy, nutritious foods. Before you know it, you’ll start to see sleek, sexy abs that will be ready just in time for summer.

Lentil Bolognese 

This is a super comforting meal that you’ll be perfectly happy eating several nights in a row because it’s just–got it. It’s also ridiculously good for you with numerous vitamins, minerals, fiber, and a respectable amount of protein too. It’s easily adaptable to dietary preferences and I think you might not even miss the noodles. Did I mention it’s pretty cheap to make and would freeze well? If you have leftovers!

  • 1 lb dried lentils, picked over and rinsed
  • 1 package “Quorn” Meatless Grounds (or ground up a couple Tofurky Italian sausage links if you’re vegan), thawed
  • 4 TBSP olive oil
  • ½ yellow onion, diced
  • 2 carrots, peeled and diced
  • 1 stalk celery, diced
  • 5 cloves garlic, minced
  • 1 medium zucchini, diced 
  • a handful of spinach, chopped
  • 4 oz merlot + 2 TBSP red wine vinegar
  • 28 oz can crushed tomatoes (preferably no salt added)
  • 2 TBSP tomato paste (preferably no salt added)
  • ½ cup water
  • 1 TBSP sugar
  • salt, to taste
  • ½ tsp black pepper
  • crushed red pepper, up to heat tolerance
  • ½ TBSP dried basil
  • 1 tsp dried oregano
  • ½ dried marjoram

Directions: Prepare your lentils to the package instruction. While that’s happening, prepare all your vegetables setting the zucchini and spinach aside. That comes in later! Oil a LARGE skillet and heat it over high heat. Saute the onion and garlic until soft and fragrant and then do the same with the carrot and celery. Now, add some of your salt, black pepper, chili flakes, basil, oregano, and marjoram. Stir to coat and let them warm up and become fragrant. Add the grounds (or whatever meat/meat sub you wanted), another bit of your salt, and cook it through. Deglaze with the wine + wine vinegar. Start adding in the lentils, stirring to mix everything together. Add the tomatoes and eyeball about ½ cup of water inside to rinse down the sides and thin it out a bit. Add the tomato paste and the sugar as well and stir to combine everything. Last, add in the zucchini and spinach from before and stir again. Bring the mixture up to a low boil, reduce the heat, and cover. Simmer for at least 30 minutes; longer if you can, stirring every now and again.

BBQ Bean Burgers

Hmm. I’m going to do a drive by this time. I usually write some assortment of words here, but ahem–beans, spices, cheap, high yield, vegan, go.

  • 1 lb dried pinto beans, soaked and prepared to package instruction
  • 2 TBSP low sodium soy sauce
  • 2 TBSP Worcheshire sauce 
  • salt, to taste (beans are greedy for salt but remember soy sauce has quite a bit already)
  • ½ tsp black pepper
  • 1 tsp cayenne pepper
  • 1 tsp ground mustard
  • 1 TBSP chili powder
  • 1 TBSP paprika
  • ½ TBSP ground cumin
  • 1 TBSP garlic powder
  • 1 TBSP onion powder
  • 1 TBSP brown sugar
  • 2 TBSP flax meal soaked in 6 TBSP water (to make flax egg)
  • 1 cup rolled oats, milled into a flour

Directions: Drive by. Do your beans ahead of time. Mix the flax meal and water ahead of time, set it in the fridge. Mill oats, set aside. Mix all the salt, brown sugar, and spices together–mmhmm, set aside. In a food processor, puree the beans. You might need a bit of water to help break it apart but you might not! Spoon the bean puree into a large mixing bowl. Toss in the spices and pour in the soy sauce, Worcheshire, and flax egg. Stir the crap out of that. Toss in the oat flour and stir the crap out of that again. Form into approximately 4 oz patties. The mixture should make about 10-12 of those depending on accuracy. Heat up an oiled skillet, fry on one side, flip, and cover skillet with lid until cooked through. Do it batches because life sucks sometimes. They’re a little fragile at first but set up pretty well after cooling for a bit. Serve with sides and toppings.

Vanilla-Coconut Chia Seed Pudding

There isn’t really an awful lot to this, especially since I’ve done chia seed pudding here before. This week, the macro I was a wee bit short on was fat and I have a mild coconut obsession so I immediately started to scheme this. Also, of all things. I needed more fiber!? Bingo, coconut it must be! So. Good. Oh, and by the way. My Cult of Costco people.They have 2 lb sacks of chia seeds for about–$10? Little more, little less. That’s robbery when I consider Meijer has a 6 oz pouch for $6. HAHAHA. No. 

  • ¼ cup unsweetened coconut flake
  • 2 cups almond milk
  • 50g chia seeds
  • ⅓ cup sweetener
  • 2 TBSP vanilla flavor syrup (I used sugar-free Torani)

Directions: Put all the ingredients except the chia seeds into the blender, and go! Next, add the chia seeds and blend in 30-second increments until it begins to thicken. Let it gel in the fridge for the next 4-6 hours! That’s it! Serves 4.