Now that it is November and the evenings are cooler, I have shifted my dinner plans to warmer foods. This week I am planning:

Every year about this time I have a small panic attack. When I realize that another summer has passed and that fall is just about to kick off, I start obsessing about all of the "summery" things that I still haven't done. Instead of driving myself nuts as usual, I decided to fully embrace the change of the seasons this year. We had a couple of cooler days this week so yesterday was a great day for pumpkin muffins!

Big bites:

Even though he can talk, he is also using his baby sign for "more" just to make sure that I understand that he needs another muffin ASAP!
Thumbs up:


Number 1! Kid-Tested Pumpkin Muffins
1 cup canned pumpkin (not pumpkin pie mix)
1 cup non-dairy milk
1 tablespoon chia seeds, ground flaxseeds, or 1 egg
1/3 cup packed brown sugar (*see note)
3 tablespoons oil (whatever kind you prefer to use)
1 tablespoon blackstrap molasses
1/4 cup protein powder
3/4 cup all-purpose flour
1 cup whole wheat flour
2 1/2 teaspoons baking powder
1/4 teaspoon sea salt
1 teaspoon pumpkin pie spice

1. Preheat oven to 375°F. Whisk together the pumpkin, non-dairy milk, chia or flaxseeds (or egg), brown sugar, oil, and molasses and set aside.
2. Combine the flours, baking powder, protein powder, salt, and pumpkin pie spice in a medium bowl. 
3. Add the wet ingredients to the dry and stir to combine (don't over-mix).
4. Pour batter into a lightly oiled or paper-lined muffin pan. Bake until lightly browned and a toothpick inserted in the center of a muffin comes out clean, about 15-20 minutes.

*A note about sugar: These muffins are not super sweet. If you prefer a sweeter tasting muffin, I recommend using 1/2 to 2/3 cup of packed brown sugar.

I was really craving something different for lunch today and I had some farmers' market and CSA veggies to use up too. I decided to make some zucchini pancakes but, when I looked around online for a recipe, I couldn't really find anything that seemed like what I wanted. I made this recipe up as I pulled things out of the refrigerator and the pancakes turned out great!

Quinoa (pronounced "keen-wa") is a grain that frequently shows up on "super foods" lists. While it may not actually give you super powers, I do love it because it is high in protein (considered a "complete protein" because it contains all nine essential amino acids), iron, complex carbohydrates, B vitamins, zinc, and magnesium. Also, it cooks in only about 15 minutes!

Are you confused about which kind of oatmeal or oats to buy? It might surprise you to learn that a faster cooking time doesn't necessarily mean a healthier choice.

I encourage you to avoid "quick oats" that contain added sugar and/or salt. Otherwise, choose the oats that you enjoy the most based on texture and cooking time.

You may have already figured out that I have a bit of a love affair with muffins after my gushing over my "Best banana muffins in the history of all banana muffins". I will admit, though, that I'm a muffin snob- it has to be low fat, vegan, lower in sugar, contain a bit of protein, and taste great. This doesn't happen often, people! That being said, though, it happened for me this week with these blackberry orange muffins. These are amazing!

I use protein powder in smoothies, pancakes, muffins and baked goods, and in a few other ways. It seems like there are a million product choices out there so I thought I'd share a few of my favorites. I do not use powders that contain whey (I'm 99% vegan it isn't) or soy (I prefer to get my protein from other sources when possible and it can irritate my stomach in large doses). I choose products that are natural and I avoid overly processed or artificial ingredients.

Here are the products that I like:

Vega:
Smoothie Infusion: Great in smoothies or for adding to baked goods and pancakes (replace up to 1/3 of the flour in a recipe). Not sweetened.

I just had the best lunch that I've had in awhile! I was rummaging around in the fridge trying to use up a few things and came up with this awesome quesadilla!

Beans and other legumes are essential to vegetarians and non-vegetarians alike. They provide healthy amounts of plant-based protein, fiber, and iron. That being said, though, many people avoid them for fear of the gas and bloating that they can cause. Here are five ways to help improve their digestibility and minimize gas factor:

You know those days when you haven't had a chance to get to the store and you have to make something out of nothing for dinner? Yeah, that was last Monday for me. Having run out of almost everything, I managed to throw together this broccoli soup and it turned out so good that I had to share the recipe with you!

I have discovered and fallen in love with a few new products this month and want to share them with you!

Stonyfield Organic O'Soy yogurt

If you over-indulged in chocolate bunnies over the weekend, this soup is a nice way to get back on track. It is light, healthy, and full of flavor. For extra protein, I serve it over soba noodles- they are made from buckwheat flour and contain 8 grams of protein per serving.

Seeds are small but incredibly nutritious! Adding them to your daily diet is a great way to add protein and various vitamins and minerals. You can add seeds to your cereal (hot or cold), salads, smoothies, granola or trail mix, pancakes, and baked goods. Here are my favorites:

Chia - Very rich in omega-3 fatty acids (even more than flaxseeds) and an excellent source of fiber. Try adding them to yogurt or make "chia fresca".

Flaxseeds - Rich in omega-3 fatty acids and fiber. Be sure to grind them before eating them.

Hemp - Excellent source of iron, protein, and omega-3 fatty acids.

Pumpkin - Just a quarter cup of pumpkin seeds provides ~25-30% of the RDA for iron! They are also rich in manganese, magnesium, and several other vitamins and minerals. Eating pumpkin seeds (and other iron-rich foods) with foods containing vitamin C will greatly increase your iron absorption.

Sesame - Sesame seeds aren't just for buns (hamburger that is)! They contain a ton of calcium, copper, manganese, magnesium, and iron. Try them in hummus or stir fried veggies.

Sunflower - Loaded with vitamins E and B1, manganese, magnesium, copper, folic acid, and more.

Many of these are available in the bulk food section of your grocery store (or online). Look for raw seeds rather than dry roasted or otherwise cooked versions and keep them in the refrigerator. The oils in nuts and seeds are delicate and will begin to smell a bit like paint if they have gone rancid.

You will get the most nutritional value from consuming raw nuts and seeds. However, if you wish to toast them, please use a temperature that is 300°F or less to preserve the value of their delicate oils.

I'm not crazy about salad dressing. I know that might sound odd coming from a vegetarian whose diet, some believe, is mostly salad (that, by the way, couldn't be further from the truth!). There are a few dressings that I like but I prefer to top my salads with ingredients that add value instead of just flavor. The contents of my salads vary quite a bit, but here are some of my favorite toppings (including a few recipe links):

This burger recipe was inspired by Brendan Brazier's Thrive Diet. If you enjoy it, you can get creative by substituting different nuts, seeds, seasonings, etc. to create different kinds of nut burgers.

Raw Nut Burger
Serves 2-3
1/2 cup raw pecans
1/2 cup raw walnuts
2 Tbsp ground flaxseeds
2 Tbsp hemp seeds
2 Tbsp sesame seeds
2 Tbsp raw sunflower seeds
1 Tbsp coconut oil
1 medium carrot
1 garlic clove
2 Tbsp balsamic vinegar
Several leaves of fresh basil
Dash of sea salt

You can crumble this over your salad, form it into patties and eat raw in a wrap, or cook and eat the patties as a burger (fry until lightly brown on both sides or bake at 300° for about 15-20 minutes (flip mid-way).

Did you know...? Nuts and seeds contain monounsaturated fat. This good fat helps to raise your "good cholesterol" and improve your overall cholesterol ratio (HDL to LDL). Nuts and seeds are also a great source of protein, iron, and vitamin E.

What is tempeh?
Tempeh, like tofu, is made from soybeans. It is more dense and grainy than tofu and contains more nutrients because it is made from whole fermented beans. A single 4oz. serving provides around 16-20 grams of vegan protein, 9 grams of fiber, and 15% of the RDA for iron. Even fellow vegetarians sometimes struggle with how to prepare and eat tempeh.

Here are two ways that I enjoy it.

Tempeh salad:
Makes 1 large or two small servings 4oz. tempeh cut into very small cubes or crumbled
Olive oil or cooking spray
1 stalk of celery, finely chopped
2 green onions, finely chopped
1 carrot, finely chopped
1 Tbsp fresh parsley, finely chopped
2 Tbsp sesame seeds
2-3 Tbsp vegan mayonnaise (I use Grapeseed Oil Vegenaise)
1/2 tsp dijon mustard
1 tsp lemon juice
Salt and pepper to taste

Did you know...? 1/4 cup of sesame seeds contains 350mg of calcium (35% RDA) and 5mg of iron (29% RDA)!

Tempeh sandwich or wrap:

Three great places to find more tempeh recipes:
101 Cookbooks tempeh recipes
VegWeb.com (search for tempeh to find recipes)
FatFree Vegan Kitchen (search for tempeh to find recipes)

If you've only had steamed or boiled Brussels sprouts, I can understand if you don't care for them. Ick. However, I urge you not to give up on them until you give this a try! Roasting veggies in the oven brings out their natural sweetness and flavor and it may just change your mind.

To roast Brussels sprouts:
Preheat oven to 400°F (204°C). Wash sprouts, trim the stems (if necessary), and cut them in half lengthwise. Toss them with a bit of olive oil (to coat) and salt and pepper to taste. Place cut side down on a baking sheet covered with parchment paper (or lightly oiled) and roast for 15 minutes. Turn sprouts and roast for an additional 10-15 minutes or until browned.

Did you know...?
...that a serving of Brussels sprouts (only 4 sprouts) contains 2g protein, 3g fiber, and 120% of the RDA of vitamin C?

Get roasting!

Nuts and seeds can be an excellent addition to anyone's diet. Not only are they a great source of vitamins, essential amino acids, and protein, but some (such as flaxseeds, hemp seeds, chia seeds, and walnuts) are also a good source of omega-3 fatty acids.

Chia seeds have been around for a very long time but have recently started to become more popular because of their high nutrient content. If you have read Christopher McDougall's Born to Run, you might be familiar with "chia fresca" or iskiate; a drink made by the Tarahumara Indians that is said to help them refuel after endurance runs.

There are countless ways to use chia seeds: add them to salads, oatmeal or breakfast cereals, smoothies, or baked goods. They are small, crunchy, and a bit like poppy seeds. I invented a chia yogurt snack that I really enjoy. Here is my recipe:

Chia Yogurt Snack
1 cup soy yogurt (cherry flavor is especially good but any will work)
1 heaping Tbsp raw cacao powder
1 Tbsp chia seeds

Add all ingredients to a medium sized bowl and stir slowly until all of the cacao powder has been mixed in (to avoid it "poofing" out of the bowl). Then whisk like crazy until it reaches a pudding-like consistency.

I noticed that chia seeds are now available in the bulk food section of my local Whole Foods Market. They are also available from various online sources including Amazon.

We eat a lot of pancakes in our house. Mostly because my kids love them but also because they are pretty portable and it is easy to sneak in some healthy ingredients. I make my pancakes from scratch rather than using a mix, so it is easy for me to tweak the ingredients list. I am not 100% on-board with the "sneaky mama" approach to getting kids to eat healthy things as I believe that we should feed them how we want them to feed themselves later in life. If they know what they are eating, it will be easier for them to choose to eat that again. I do, however, like the fact that I can make a few changes to things to get more nutrition onto my kids' plates while they are young and growing.

Here is my basic pancake recipe plus a few ideas for upping the nutritional value.

Basic Pancake Recipe:
1 1/4 cup flour
2 tsp baking powder
1/2 tsp salt
1 tsp cinnamon (optional)
2 tbsp oil (your choice, try: canola, olive, coconut, melted margarine)
~1 1/2 cup non-dairy milk
1 tsp vanilla
2 Tbsp real maple syrup (optional but I like to add this because my kids don't use syrup and this makes the pancakes just a bit sweeter)

1. Combine all of the dry ingredients in a medium bowl (sift them if you wish).

2. Whisk together the wet ingredients then gently stir them into the dry. Don't over-mix or your pancakes will be like rubber!

Options:
My kids don't like pancakes with "chunks" of any kind (even fruit). So, instead of whisking the wet ingredients together, I put them in the blender. That way I can add things to the batter without adding any lumps or bumps.

For protein and iron:

I've already mentioned that oatmeal and salads are excellent delivery systems (vehicles) for protein, iron, fiber, and more. Another great way to get the nutrients that you need and to squeeze several servings of fruits and veggies into one meal is by making a smoothie. I'm not talking about Jamba Juice (although I have a special place in my heart for JJ since the company started in San Luis Obispo, CA, where I went to college). I mean a homemade version that is lower in sugar and healthier.

Have you ever considered adding lettuce or other greens to your breakfast? Or drinking a salad? Yes, I know that sounds a little freaky if you haven't tried it before. If you've never had a "green smoothie", I challenge you to give it a try! It tastes great and you'll be getting a ton of fiber, antioxidants, and phytonutrients.

Here's a basic green smoothie recipe to get you started.

Beginner's Green Smoothie
Makes 1 large or 2 medium servings
1 orange, peeled and quartered
1 banana, peeled
2 cups raw spinach
1 serving of your favorite protein powder (I use Vega Smoothie Infusion)
~1/2 to 1 cup water (start with 1/2 cup and add more, if needed, to reach the consistency that you prefer)
1 cup ice
Agave nectar to taste (~ 1 Tbsp)

1. Place all ingredients in blender and blend until smooth.

If you are new to green smoothies and decide to try this, let me know how it goes!

Resources:
For additional recipes and to get some great ideas on what additions you can add to your smoothies (e.g. maca, chlorella, etc.), see these resources:

1. Others' recipes: The Green Monster Movement

2. A whole book of green smoothie recipes along with anecdotes from people who have experienced huge benefits from consuming them daily: Green for Life by Victoria Boutenko

3. Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life: Thrive by Brendan Brazier

I have a giant salad with lunch on most days. Like oatmeal, salad is a perfect vehicle for nutrition. I add all kinds of things to mine, such as: walnuts, pumpkin seeds, beans or lentils, tempeh or tofu, tons of veggies, apples, pears, and raisins or dried cranberries. From those additions I get iron, protein, fiber, and tons of disease-fighting, immune system-building nutrients. I never feel like taking a big nap after eating salad the way that I do after pasta or heavier foods. The salad that I'm eating this week is full of iron which will help me to keep my iron levels up while ramping my tri training.

In my bowl:
4 cups raw spinach
1/4 cup raw pumpkin seeds
1/3 cup lightly toasted walnuts, chopped
1/2 large apple, chopped

Dressing: Combine 1 1/2 Tbsp of toasted walnut or extra virgin olive oil with 1 Tbsp balsamic vinegar, a pinch of salt, and 1/4 tsp dijon mustard. Toss the salad with the dressing.

I should have added this toasted walnut oil to my recent discoveries list because it is delicious! I use it in salad dressings or toss it with my pasta dishes.

Note: As with all nut or seed oils, it is best not to use this one for cooking at high temperatures. Stick with cold foods or toss with your hot dishes after cooking for extra flavor.

Tip:
Aside from getting a great dose of vitamins, minerals, and antioxidants, eating lots of raw fruits and veggies will do amazing things for your skin! As you begin to add clean and unprocessed foods to your daily diet, you will see that your face will take on a healthy glow. Try adding a big salad to your lunch or dinner on most days. Eat the salad first if you will be having richer or heavier foods as well.