Zero Calorie Salad Dressing [for hot sauce lovers]

Zero Calorie Salad Dressing [for hot sauce lovers]

It’s been a while…but I’m back for the moment to tell you about a salad dressing I made that has practically no calories at all. [To be technical, all four ingredients in this dressing have 0 calories on the label, but there very well may be a trace calorie or two 🤷‍♀️.]

Look, finding salad dressings that are even low calorie is a challenge, so this, my friends is a near miracle. The only catch is, in order to like this dressing, you’ll need to love hot sauce…

I’m going to tell you all about it, but first, a rant about salads…

Salad Rant

I have been extolling the virtues of salads since I began this blog five years ago. [In fact, I just searched through google photos for a picture of salad and I think I actually have more photos of salads than I have of my own face.] Personally, I eat a fresh vegetable salad almost every day. The only problem with a salad [besides potentially out of season and pesticide ridden produce] is the calorie bomb usually found in the dressing.

For the past ten years, I have eaten my salad with oil and vinegar or a squeeze of fresh lemon. And that is all well and good, but if I want to load my salad with chick peas and avocado AND a tablespoon of EVOO [120 kcals, btw], well, that adds up. So, sometimes I want something a little lighter and I’ll tell you all about it, but first, a caveat about extra virgin olive oil.

EVOO Caveat

I am in NO WAY saying that EVOO is unhealthy or that you shouldn’t eat it. Quite the contrary. Extra virgin olive oil is wonderful for you — especially when it’s high quality and cold pressed and drizzled onto a fresh veggie salad [or drizzled raw on anything really]. So adding it to salad is a healthful and filling choice [due largely to the healthy fats in EVOO]. In fact, you can add that drizzle of olive oil right along with this salad dressing if you wish.

I personally, consume A LOT of olive oil and use it in many, many dishes. So sometimes I skip it in my salad. No biggie.

Now, on to the salad dressing…but first, the story of my inspiration.

Story of Inspiration

I was riding my stationary bike in the basement the other day and following along on an absolutely BRUTAL HIIT ride with my favorite Peloton coach, Robin Arzón, when she said “I use hot sauce for salad dressing.” She was meaning this metaphorically, I think, since hot sauce is her favorite analogy for ridiculously high resistance on the exercise bike, but I thought to myself…I would like to have hot sauce as a salad dressing. That sounds delicious.

I finished the ride first, but then I immediately googled “hot sauce salad dressing recipe.” Nada. I mean, I found some spicy Mayo recipes [that ain’t going to work] and I found some spicy honey mustard recipes [nope], but nothing like what I was looking for. I wanted something that tasted like Franks RedHot, but was not just plain ol’ RedHot, which would maybe be a little too spicy even for me. [And ya’ll, I LOVE spice.]

So, then I went into my kitchen and did a little mixing magic and voila! A hot sauce salad dressing.

None of these measurements are exact because mixing magic does not involve measuring things. Just throw some of these ingredients into a jar and shake. If you no likey, add some more of this or that and try again.

Ingredients: mustard, vinegar, hot sauce, lime juice.

Generally speaking, the ratio I use is about 2 parts mustard to 1 part vinegar [I’ve tried rice vinegar, white wine vinegar and red wine vinegar so far]. Then I add enough hot sauce to make it SPICY [and to prevent it from tasting like just mustard] and a few splashes of lime juice. Too spicy, add more lime juice. Too thin, add more mustard. Too thick, add more vinegar. Adjust per your personal tastes.

I for one LOVE hot sauce. I have been putting it on [or in] every savory thing I eat— except salads and I don’t really know why. I love this dressing so much and the fact that it happens to have no calories is just a bonus.

🙌

Alright, so if you like heat, try it out and lemme know what you think.

🌶🌶🌶

Karis

A Salad a Day Keeps Vitamin Deficiency Away [and three healthy homemade dressing recipes]

A Salad a Day Keeps Vitamin Deficiency Away [and three healthy homemade dressing recipes]

My healthy goal for February is to serve a salad with every dinner.

It’s no secret that I am a lover of salads. I’ve posted many, many times about them. They are my favorite way to eat a lot of fresh, raw veggies.

Healthy Salad Dressings

I have been making my own salad dressings for years and I highly, HIGHLY recommend it. It is better for your health, better for your wallet, and allows you the freedom to customize a dressing that’s perfect for you. I usually mix the dressing right in my salad bowl, but sometimes I do make it ahead for when I’m taking a salad to dinner at a friend’s house.

Homemade Vinaigrette

To make, put equal parts olive oil and vinegar of choice in a jar with a lid. Add salt and pepper to taste, and a little bit of dijon [or any kind] mustard. Then shake to combine.

This dressing is customizable in a million different ways by using different vinegars, adding different spices/herbs, and adding lemon [or other citrus] juice.

Healthier Homemade Ranch

Like pretty much all kids, my kids like ranch. They like the vinaigrettes that I make too, but ranch is their favorite. I make my own healthier version by mixing the following seasonings into plain Greek yogurt: parsley, garlic, onion, dill, chives, salt and pepper. Use equal amounts parsley, garlic and onion. About half the amount of dill. Even less chives [this can be omitted altogether]. Then salt and pepper to taste.

Or you can just buy the ranch dip package at the store – but why when you have everything you need in your cupboard already???

Vegan Green Goddess Dressing

This is a recipe that I got from America’s Test Kitchen, The Complete Plant Based Cookbook, but of course I’ve modified it.

I basically soak a cup of raw cashews in hot water for 30 minutes, then blend with 3/4 cup water, fresh lemon juice from one lemon, garlic powder, onion powder, parsley flakes, salt, pepper [and whatever other seasonings I feel like] until smooth. I add water if it’s too thick.

Yum 😋

So far this month, we’ve had side salads, taco salad, and “salad pizza” [which is just salad on top of my homemade pizza dough – more like a flatbread]. I’ve even had a “smoothie salad” – don’t ask. And my kids keep asking me for their favorite: chickpea salad.

[chickpeas, arugula, evoo, lemon juice, smoked paprika, and sliced kalamata olives]

Looking forward to this month of raw veggie salads!

🥗 🥗 🥗

Karis

I Quit Veganism

I Quit Veganism

Hi friends,

Today, I’m writing a personal letter to share about a big change I’ve made in my personal life in the last month.

I quit veganism.

Before all my vegan readers swear me off for good, let me explain…

When it comes to what I eat, I’ve been on quite a journey, which began over ten years ago when I decided to get healthy and led me all the way to the past year of being vegan. I’ve read books, watched documentaries, studied nutrition in formal classes and on my own. All of this has lead me to improve my eating habits by eliminating processed foods, making food from scratch, buying fresh, whole foods, choosing organic whenever possible, eating plenty of fruits and vegetables every day, reducing meat and dairy, increasing plant-based foods, and so on.

Then last year I became convinced of the ethical and sustainable imperative to stop eating animal products, and so I did. I read Eating Animals by Jonathan Safran Foer, which shared horrifying details about the conditions in which American food animals are raised and slaughtered. I watched David Attenborough: A Life on Our Planet, which described how our choices as humans are impacting the planet and in which he states that the simplest thing we can do to combat climate change is stop eating meat. Other sources of information are How Not to Die, by Dr. Michael Greger, the short film Meet Your Meat, and the documentary The Game Changers. These [and other] sources of information led me to a year of veganism.

[I’ve detailed my reasons for becoming vegan in two posts: Why I’m Going Vegan and Another Reason to be Vegan]

All of that is still true, but I’ve realized that meat and eggs in small quantities from ethical, sustainable, and local sources are an important part of a well-balanced diet and so I became determined to find a source of meat that wouldn’t violate any of my ethical and sustainable standards.

[There are several sources of information that led me to this change including: Real Food by Nina Planck and Animal, Vegetable, Miracle by Barbara Kingsolver – the latter of which has a very compelling argument for eating local, sustainable meat.]

After much searching, I found a farm about an hour away that raises 100% grass-fed beef and pasture-raised chickens, turkeys, and lambs. Early one morning, we drove up to the farm for a tour. We met the animals, stood in the chicken coop, held the freshly laid eggs, and I immediately knew that this was a farm I could support. So we started purchasing meat from them.

Homemade chicken noodle soup featuring pasture-raised chicken from a local farm

As you may guess, buying meat from a local farm is expensive, so we buy limited quantities, only have meat once or twice a week, and make sure to fill up on plant-based foods at meals.

Egg from local, pasture-raised chicken.

Though I am not vegan anymore, the past year of veganism has been totally transformative for me and my family. Because of the past year, we no longer think of meals as requiring a meat, and we now know how to prepare various delicious plant-based meals. I have become a pretty decent vegan baker and most of my baking will remain vegan forever. Even my [previously] “meat and potatoes” partner has embraced almond milk, tofu, tempeh, and cashew cheese.

For some people, finding and affording ethical, sustainable, and local meat products will be impossible. If it were impossible for me, I would remain vegan. It is not worth the cost to my health or the health of the planet to eat meat from factory farms. So if the only meat available to you is full of antibiotics, raised in inhumane and unsanitary conditions, and fed a diet of grains and dead animals, veganism is still the best and healthiest option. BUT the more we use our dollars to vote for a healthier and more ethical food supply, the more ethical and sustainable meat will be come available to everyone.

We all have to make the best choice we can with what is available to us.

Thanks for reading, and good luck!

🥚 🍳 🥚

Karis

Happy Fall Ya’ll! [and here’s a fall dish you have to try!]

Happy Fall Ya’ll! [and here’s a fall dish you have to try!]

Happy First Day of Fall! 🍂

I could not be happier for fall to arrive this year, but still I was a little surprised when all my neighbors started putting out pumpkins and scarecrows and Halloween decorations. I mean, it was still 90° around here! Certainly didn’t feel like fall. [This is my first time living this far south – and I’m just in southern Illinois.] Appropriately, today is a beautiful fall day – cool, crisp, windy, rainy. I LOVE it!

Besides today’s weather, the local produce is also screaming fall, so I decided to make my favorite fall meal [or side dish], comprised of my favorite fall vegetables roasted to perfection and tossed together.

Roasted Sweet Potato, Butternut Squash, and Brussels Sprouts

[I need to work on the name of this meal…it’s quite lengthy…]

I make this every year as a side dish for our Thanksgiving meal, but I make it as a stand-alone for my family many times during the fall. This is the perfect fall meal, because these are perfect fall foods that are in abundance during this time of year.

It also couldn’t be easier.

Peel and chop some butternut squash.

Peel and chop some sweet potatoes. [I like the color contrast provided by these purple sweet potatoes, but I usually just use regular.]

De-stem and half some Brussels sprouts.

Toss them all with olive oil, salt and pepper and spread on a baking sheet. Roast for 25-30 minutes at 425°.

Then serve.

We ate it with a side of vegan Tofurky sausage, but these vegetables are hearty and filling and can be a stand-alone meal too, which we have done many times. [If you’re not used to eating only vegetables for dinner, this is a great place to start.]

Side note: Roasted Brussels sprouts are a family favorite in our home. Despite their terrible reputation, Brussels sprouts are SO DELICIOUS. If you haven’t tried them, or more importantly haven’t tried them roasted, this is the time to do it. Like, right now. I have converted many Brussels sprout skeptics with my roasted side dish using the same method as above.

For my family of six [four of which are young kids], I roasted one small squash, two sweet potatoes, and 12oz Brussels sprouts. We had a little squash leftover, but otherwise, everything was gone.

Ahh…now it feels like fall.

🍂 🍂 🍂

Karis

Vegan Carb-Cycling [aka the starvation diet]

Vegan Carb-Cycling [aka the starvation diet]

[I’m kidding about vegan carb-cycling being a starvation diet…but only partially kidding. When your going low carb as a vegan, the pickin’s are slim.]

Since I’ve been talking a lot recently about what I eat, I thought I’d mention that I recently gave a new dieting fad, carb-cycling, a try. When I first started doing this, I scoured the internet for information on carb-cycling for vegans and found very little info and basically no personal experiences, so I’m here to share my story for any vegans wanting to give carb-cycling a try.

What is carb-cycling?

Truthfully, carb-cycling isn’t new. This method of rotating macronutrients to get super lean has been a part of body-building for a long time. It’s only just recently become mainstream, popularized by the ever-growing community of online fitness professionals.

Historically, carb-cycling has been very strict and, admittedly, very unhealthy as a long term diet. But it is so effective at getting body builders in prime shape for competition day, that many, many people put their bodies through this unnatural regimen in order to compete.

Now, however, carb-cycling has been modified to fit the every-day fitness buff who wants to get lean without giving up all the foods they love.

Here’s how it works:

You basically divide up your week into carb days and no-carb [or in my case, low-carb] days. The exact ratio depends on your goals, but if you’re looking to get cut or lose weight, you will have more no-carb days. My plan was to have two low-carb days followed by one carb day and then repeat. This is a pretty typical carb-cycle for every day fitness. On the no [or low] carb days, less than 20% of total caloric intake should be from carbs. And on the carb days, you can eat as many carbs as you want. In fact, you are encouraged to eat a lot of carbs so that your body doesn’t think you’re starving it.

Without getting to science-y on you, carb cycling works because if you don’t feed your body carbs, it will choose an alternative energy source to burn [ideally fat], which is good for losing weight…until your body realizes that you’re not going to give it any carbs and then it freaks out and starts burning as little fuel as possible to conserve energy stores. In other words, your metabolism will go to shit if you go without carbs for too long. So, by only giving your body carbs every few days, you keep it from going into survival mode on you and your body continues to burn fat [fingers crossed].

That’s the theory behind carb cycling, anyway. And I can tell you as a student of a previous body builder, carb cycling is definitely affective. However, the question always is…at what cost?

Carb-Cycling for Vegans

I’ll just tell you right off the bat, most people doing this are not vegans because nearly everything that vegans eat is high in carbs. Vegetables are mostly carbs, legumes have a ton of carbs, grains obviously are high in carbs. It’s actually really challenging to find low carb vegan foods. A typical low- or no-carb day would consist of lots of meat and cheese – the only two food groups that have no carbs. Of course there are also some fat foods like avocados, nuts, and oils, but you can really only eat so much of those things.

So basically, if you want to attempt this as a vegan, you are in for a challenge. Is it doable? Yes. Is it easy? No.

Foods I could eat on low-carb days:

  • Nuts
  • Seeds
  • Avocados
  • Tofu
  • Dark chocolate
  • Leafy greens and other low carb vegetables
  • Low carb fruit [of which there are not many]

What my food typically looked like:

Breakfast: tofu scramble with spinach

Lunch: salad with oil and vinegar and avocado

Snack: mixed nuts

Dinner: vegetable stir-fry

OR

Breakfast: vegan keto bar [these things are NOT yummy]

Lunch: an avocado, tomatoes with oil and vinegar

Snack: two tablespoons natural peanut butter

Dinner: green goddess salad with tofu

What my low-carb macros typically looked like:

I managed to eat 1000-1200 calories per day [which is not enough for me with exercise] and I managed to maintain this carb-to-fat ratio. But it was HARD. It was hard to eat enough calories. It was hard to find foods that I could eat that didn’t have carbs so I ended up eating a lot of the same things. And I mean, A LOT.

But…I did it.

🤷‍♀️

However, there was a downside.

My carb-cycling experience

Besides the question of whether carb-cycling is doable, I needed to ask is this healthy?

Based on my experience – No.

At least, not for me, not right now.

As a fitness professional and health nut, I’m always interested in trying new things, but this messed me up. I was originally planning to try it for a month, but I only lasted two weeks.

To start with, I had intense stomach cramping for the first few nights as my body rebelled against this no-carb idea. Then I bonked on a five mile run for the first time in my life. A FIVE MILE RUN! [For my non-runner friends, to “bonk,” or hit the wall, is when you run out of energy stores in your muscles and basically feel like you can’t go another step.] In all my years of running long distances, I’ve never hit a wall like that before. I could barely workout on my low-carb days, and forget about cardio. So I would workout like crazy on my carb days, but I like to exercise six days a week, so a sudden switch to only two days was just not working for me.

Besides physical pain and lethargy, I was only eating a handful of foods, when before I was eating the rainbow of plant-based options. And the work required to maintain this diet made it completely unappealing.

Of course, the carb days were fine. I could eat like I always did [except I would avoid all fats], but there were so few of them that I constantly felt weak and slow and lazy. I think advocates for this way of eating would tell you that it gets better as your body adjusts, but I really had no reason to continue to torture myself. I don’t need to lose weight. I’m not training for a bikini competition.

Basically, I don’t want it that bad.

We live in a carb-hating society right now. I’ve worked with many trainers and athletes [even ultra marathoners and Ironman competitors] who never eat any carbs. They live on lean meats and dairy with a side of leafy greens. And that works for them. [Though I could write a whole post about the negative impacts of low-carb diet on athletic performance.] As for me, I prefer to fuel my exercise with carbs – plant-based, whole food carbs.

So, anyway, my advice to vegans wanting to carb-cycle: proceed with caution.

🥑 🥑 🥑

Karis

Is Veganism Healthy? [how to make eating ethical and healthful]

Is Veganism Healthy? [how to make eating ethical and healthful]

So, I have a confession to make: I’ve gained weight since going vegan last October. Not like crazy amounts of weight, just five or so fluctuating pounds, but that’s enough for me to realize that despite my rigorous 6-days-per-week workout schedule, I’m going in the wrong direction. This is NOT to say that weight is the only indicator of health, by the way, but I know that my eating habits are not as healthy as they once were…or as they should be.

This realization [or revelation] made me re-examine my diet [aka what and how I eat] to find weaknesses. And I found one alright.

[I found other problems too, which I may share about at another time.]

The biggest problem was veganism.

My Vegan Story

Just so you know, I’m not a nutritionist, doctor or scientist – though I wish I were one [or all] of these things. I’m just a health fanatic who has been studying [and trying out and fine-tuning] my own healthy eating habits for the past ten years. I’ve also been a personal trainer for the past six years, which has taught me a lot about what motivates and influences people’s eating decisions.

I became a full-fledged vegan last year after flirting with veganism for about three years. The final decision was in response to climate change and the obvious havoc that meat consumption is wreaking on the planet. My side reasons were to no longer be complicit in the unethical treatment of animals, feeling much better when eating vegan, and the health benefits of avoiding meat.

[You can read more about these reasons in my two blog posts: Why I’m Going Vegan, and Another Reason to Be Vegan]

Since making the switch, I’ve been writing a lot about being vegan, posting vegan recipes, discussing being vegan with kids, and sharing what my meals look like. However, now it’s time to address the elephant in the room: Is being vegan healthy?

The Problem with Veganism

It’s a common misconception that vegan is synonymous with healthy. While it’s true that eating meat – especially too much and factory farmed meat – has negative health consequences, does that necessarily mean that cutting out all animal products is more healthful?

The short answer: no, unfortunately, it doesn’t.

The major problem with veganism is that lots of unhealthy foods are vegan. Veganism [or plant-based, if you prefer] as a diet isn’t necessarily healthy because plenty of unhealthy foods are vegan. Check out this list:

  • Tortilla chips
  • Potato chips [cheese free]
  • French fries
  • Dairy-free ice creams
  • Lucky Charms, Cocoa Pebbles, Frosted Flakes [and many, many other junk cereals]
  • Laffy Taffy candy [and many other types of candy]
  • Olive Garden breadsticks
  • Highly processed vegan alternatives to meat products

And the list goes on and on.

[This is my vegan vice lately. Ingredient list includes: organic whole ground yellow corn, sunflower oil and/or safflower oil, and jalapeño lime seasonings. Is it the worst thing I could be eating? No. But is it the best thing I could be eating? Definitely not. This bag is basically worthless calories with tons of refined carbohydrates.]

I remember the first time Brett and I went out together after I became vegan and the only thing I could eat on the entire menu was French fries. So, guess what I had for dinner? French fries. Would anyone call that a healthy meal?

[In retrospect, I probably could have ordered a plate of lettuce without any dressing and a side of steamed broccoli, but seriously, would you choose that over French fries???]

So, what I’ve noticed is that, if something is vegan, I’ll eat it because…well, it’s vegan and there aren’t as many options available for me. However, this has lead to me eating a lot of things that I ordinarily wouldn’t.

I hadn’t eaten French fries for years before I became a vegan because under no circumstances [other than starvation and literally nothing else available] are French fries a healthful choice. I also had long ago given up burgers and chips and sugary candy, because they are also really worthless foods. And I’ve already expounded on how much I loathe cereal for being a total waste of a food in a previous post.

And yet, here I am eating vegan burgers with a side of fries like it’s totally okay.

I reached this point honestly, though. I was so focused on eating only what is vegan, that I totally forgot about eating what is vegan and healthy.

So, I’ve realized that in order to be a vegan [for all the very important moral, ethical, and health reasons] and to be healthy and live a long, productive, active, disease-free life, I have to tweak my version of veganism a little bit. I have to make it work for me in the healthiest way possible.

My Version of Veganism

So now that I’ve realized that veganism doesn’t mean it’s ok to eat anything that doesn’t list animal products on the label, I’m recommitting myself to a vegan diet that means: zero animal products [that’s pretty obvious] and also zero processed foods [of which there are tons in the vegan section of the grocery store] and zero added sugar [which is definitely a vice for vegans – even if it is organic and not processed using bone char].

Vegan burrito bowl [brown rice, black beans, sautéed peppers and onions, homemade salsa]

I’m making an exception for some processed vegan meats because they really make veganism more accessible for my family [aka my partner, Brett], but I will mostly avoid them – even tofu, tempeh, vegan sausage [which I actually like way more than I ever liked real sausage], and vegan meat alternatives.

Vegetable tofu bowl [carrots, onions, broccoli, mushrooms, and tofu]

So what will I eat?

Well, It’s time to go back to…[drum roll, please]… my vegetable-only diet! I’ve done some form of this diet for roughly a month each year since 2018…and it’s time to bring it back, but this time with a vegan twist.

I will eat vegetables [lots and lots and lots of them], fruit, legumes, nuts, and the occasional whole grain [like quinoa, brown rice, oats, and 100% whole grain bread].

Good thing our backyard garden is producing lots and lots of fresh veggies! This is our haul in one day [and I didn’t pick even a quarter of the cherry tomatoes that were ripe] minus the eight ears of corn I also picked.

To live a truly healthy lifestyle, vegans have to not only pass up the animal products, but also the processed vegan alternatives, sugary snacks, and junk foods that are common in the vegan food aisle. These items, which are fine as exceptions, shouldn’t be diet staples.

I’ll post later with more details about my [nearly] vegetable-only diet, but in the meantime, I just wanted to encourage any other vegans out there who, like me, want to be the healthiest they can be, to put down the vegan breakfast bars, bag of pretzels, and dairy-free Haagen Das, and instead, pick up carrot sticks with hummus, a whole apple, or banana “ice cream.”

Who’s with me???

🥦🥑🥝

Karis

Simple Vegan Sweets

Simple Vegan Sweets

As a vegan, I don’t miss the meat nearly as much as I miss the sweet stuff: ice cream, brownies, cake, buttercream!

😩

But, don’t worry. I wouldn’t let veganism stand in the way of my sweet tooth. So, today I’m sharing with you my three favorite homemade vegan sweets. These treats are so easy to whip up and only use a handful of natural ingredients.

Vegan dessert options are still pretty rare and/or pricey. So, if I want a vegan dessert, I have to make it myself, unless I want to pay $5 for a pint of dairy-free, calorie-bomb ice cream [which, I’ve definitely done] or some other specialty vegan product. But the truth is, making sweets myself is more rewarding and also free of all the additional junk in processed foods.

These three desserts require very few ingredients and varying degrees of effort. Let’s start with the easy one.

Easy: Vegan No-Bake Brownies

Forgive my terrible photos. I’m clearly not a photographer.

Brownies are pretty much the best things ever baked [in my opinion, anyway], which makes these vegan no-bake brownies the best things ever…not baked. They aren’t an exact replica of a traditional brownie, but they are really frickin’ good! They are nutty, gooey, chocolatey, and that ganache is the perfect sweet topping.

The ingredients for the brownie bit are: walnuts, almonds, dates, cacao powder [or cocoa], and salt. You basically throw everything into a blender under it gets all gooey and then press it into a dish and refrigerate. [I’m oversimplifying a teensy bit, but that’s the gist.] Doesn’t get much simpler [or natural] than that!

[Actually it does get simpler, if you read on to the next recipes, but never mind that for now.]

The ganache has almond milk, dark chocolate chips [I always buy the allergy friendly or certified vegan chocolate chips], salt, coconut oil, and powdered sugar.

The recipe is from the Minimalist Baker, and you can find it here. I don’t change anything, except I once swapped the walnuts for pecans and they were still delicious.

Side note: these are a pricey dessert to make due to the nuts and dates – but totally worth it! They are also high in calories [because nuts have a lot of good fat]. I’m a strong believer in the idea that if I put in the work to make something from scratch, then I deserve to enjoy the fruits of my labor guilt-free. [Though I still limit the quantity.] Whereas, buying an overpriced, mystery-ingredient-filled vegan dessert from the grocery store just isn’t as satisfying.

Easier: Vegan Coconut Macaroons

Forgive my terrible nail polish. I’m clearly not a hand model.

Not to be confused with macarons [which can also be made vegan, but would never, ever by any human being be described as easy], these vegan macaroons are little bits of coconut and chocolate heaven. Of course, I love coconut. If you don’t like coconut, just skip down to the next sweet treat [but know that you’re missing out on all the goodness that coconut products offer to us vegans].

Most vegan macaroon recipes call for aquafaba, which I always have, but never feel like using because it requires all that beating. It’s quite time consuming. I wanted something simpler than that…and I found it.

Over at mindfulavocado.com, Amanda provided a super simple macaroon recipe, which I now use to satisfy all my coconut cravings. You can find the full recipe here, but I did modify this one to make it even more simple. Basically, all I do is mix together sweetened coconut flakes [you could pulse in a blender to make them finer, if you prefer], almond flour, maple syrup, a pinch of salt and enough almond milk to make it come together into a thick “batter” of sorts. Then I spoon it onto my silicone baking mat in little ball shapes and bake them at 275° for about 30 minutes [sometimes longer, check frequently.] Then once they are cooled, I dip and drizzle with melted dark chocolate chips.

That’s it.

And they are so good. Slightly chewy, slightly crispy, with the touch of dark chocolate.

😋

Easiest: Vegan Peanut Butter Cups

I made these for Easter, which is why they are shaped like eggs. Or at least, they were supposed to be shaped like eggs…

No matter what shape you prefer, these are sooooo good. And quite frankly, I don’t know why everyone else puts butter and vegetable shortening in them!!! Why complicate matters when you can make these with three ingredients and like two minutes [excluding freezer time]?!?

So, there is no recipe for these treats – which, by the way, are my absolute favorite. It’s too simple for a recipe.

All you need is peanut butter, powdered sugar, and chocolate chips.

Some side notes about these ingredients:

1. The peanut butter needs to be natural peanut butter. And, by that, I mean that the only ingredient in it is peanuts [and maybe salt] – that’s it! No one should be eating that weird oily smooth peanut butter that Jiff is selling anyway. What the heck is that stuff? It’s definitely not peanut butter. But, anyway, I digress. I make my own peanut butter using peanuts and a blender [Ninja], but you can find a jar of natural peanut butter at the grocery store you just have to read the label. Many jars say “natural” and they still have sugars, oils, and god knows what else in them.

[Ok, sorry about that. I’m passionate about peanut butter.]

2. Chocolate chips should be vegan if you are vegan, but if you are not vegan you can use any chocolate chips you want and you will still LOVE THESE PEANUT BUTTER CUPS! I mean, I have yet to meet a human who doesn’t like chocolate peanut butter cups. [Obviously, a peanut allergy will prevent some people from having these…and I am just so so sorry.]

Now, all you have to do is put some peanut butter in a bowl and mix enough powdered sugar to get a thick-ish consistency [there is no right or wrong here]. Then shape however you want and put in the freezer to harden. Then dip or roll or drizzle or coat in melted chocolate chips. Once set, enjoy!

If even that sounds like too much work, look, just put some peanut butter in a bowl, mix in some powdered sugar, and sprinkle in chocolate chips…then go sit on the couch and watch Netflix. Okay?

Sometimes that’s all I’ve the energy for myself.

🤷‍♀️

No shame in my game.

Footnote about eating sweets:

Now, one last thing. I am an obsessively healthy eater, so you may be surprised to see me promoting sweets. But, the truth is, being healthy does not mean that you can never have dessert again [and being vegan definitely doesn’t mean you have to deny your sweet tooth]. We just have to level up our treats. We need to be eating occasional desserts in reasonable [aka small] quantities that contain natural, and healthful ingredients.

That’s it!

I don’t eat these things every day. Truthfully, I eat a sweet treat about once a week at the most. That’s enough for me to feel like I’m not depriving myself.

Food is fuel, but that doesn’t mean we can’t enjoy it too.

And I hope you do enjoy these recipes! If you try one out, let me know! And you can also tag me in a photo on Instagram @no.makeup.mama – though, fair warning, I’m not on social much.

🍮 🍨 🧁

Karis

Super Simple Vegan Banana Muffins [and a rant about breakfast cereal]

Super Simple Vegan Banana Muffins [and a rant about breakfast cereal]

A few days ago, I showed off the silicone cupcake liners that I use every Friday when I bake vegan banana muffins.

Read all about it here.

I’m going to share my super simple, go-to recipe for these muffins in just a minute, but first, I feel like I have some explaining to do.

Baking muffins every weekend might make you think I have some strange banana muffin obsession, or maybe I have a banana tree in my backyard. But the truth is simply that I refuse to give my kids cereal for breakfast. [Just bear with me, I’ll explain.]

[If you don’t want to hear my rant about breakfast cereal, by all means, skip down to the recipe below.]

My Rant about Breakfast Cereal

I have a sort of hatred for breakfast cereal.

Of course, I grew up eating cereal [like every other American I know], but when I decided to start eating healthy foods, cereal was the first thing to go. In the past ten years, I have had cereal maybe three times, and each time it made me feel like crap and almost immediately hungry again. So I don’t like giving it to my kids. I also used to preach against it to my personal training clients.

Cereal might not be so bad if we didn’t eat waaaaay too much of it. A serving size for most sugary cereals is 2/3 to one cup. A typical bowl of cereal probably has three or more cups in it! [You can find some great YouTube videos on this topic to see for yourself – or actually do the unthinkable and measure your cereal!] And don’t even get me started on the highly processed, super refined carbohydrates and sugars that make up pretty much the entirety of boxed cereal. Any food that has to make dubious health claims like “may reduce your chances of heart disease” is probably not worth eating – take it from me…and Michael Pollan.

Now, I know what you’re thinking, banana muffins aren’t exactly a healthy breakfast either, vegan or not. And you are correct. But I’ve made the following “deal” with my children because…well, I want them to love me…or at the very least, not hate me.

On weekdays, we all eat oatmeal with fresh fruit and brown sugar. And as a concession [and so I won’t be accused of a being a terribly cruel mother], I make special breakfasts on the weekends: banana muffins on Saturday and pancakes on Sunday. [I still eat oatmeal.] Both special meals usually contain chocolate chips. [No, I am not afraid to use chocolate chips as bribery.]

On the weekends I could give them cereal. But like I said, I hate cereal. Plus, cereal is a slippery slope. It is just too dang easy and convenient.

So, now, on to the recipe.

My Vegan Banana Muffin Recipe

You’ll have to forgive me, but I don’t typically do recipes on this blog, so I don’t even know how to make a “recipe card” thingy.

🤷‍♀️

But here we go anyway….

This recipe is based off “Vegan Banana Chocolate Chip Muffins (Healthy)” recipe from The Simple Veganista which you can read here. I’ve taken this base recipe and modified it to make it simpler [I do this every weekend, ya’ll] and how my kids like it [aka I’ve taken out the word “healthy”].

Ingredients:

  • 3 or 4 ripe bananas
  • 2/3 – 1 cup sugar
  • 2 – 3 tbsp brown sugar
  • 1/4 cup coconut oil (melted)
  • 1 3/4 cup of AP flour
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • Optional: chocolate chips (as many as you want)

Instructions:

  1. Preheat oven to 350°
  2. Mash bananas in a mixing bowl.
  3. Mix in sugars and coconut oil.
  4. Add the rest of the ingredients to the bowl and mix until just combined.
  5. Scoop into muffin tin [or muffin liners] until 3/4 full.
  6. Bake for 20-25 minutes. [Mine are always done at exactly 22 minutes.]

And that’s it!

I love this recipe because it doesn’t require any funky vegan stuff like flax eggs or vegan butter or even non-dairy milk. Of course, I usually have all these things on hand anyway, but this is a totally accessible recipe for everyone and [dare I say it] it’s even better than any traditional banana muffin recipe I have ever made. Even Brett said so!

Give it a try and let me know if you agree!

Happy Baking!

👩‍🍳 👩‍🍳 👩‍🍳

Karis

[Nearly] Zero Waste Kitchen: Three Ways to Use Vegetable Scraps

[Nearly] Zero Waste Kitchen: Three Ways to Use Vegetable Scraps

Composting is fundamental to a zero waste lifestyle, but my goal is to use as much of the vegetable as possible before tossing what’s left into the compost bin.

So, today I’m sharing three ways I like to use vegetable “scraps” that usually get tossed.

Pictured above is a recent Misfits Market produce delivery that I received. In order to create as little waste as possible, I used the broccoli stems for a salad, carrot tops for pesto, and the rest of the scraps for vegetable broth.

Broccoli Stem Salad

Poor broccoli stems. People like them even less than they like the rest of the vegetable.

☹️

Broccoli stems are perfectly edible, but they often get thrown out because they are woody and not as appetizing. Nowadays I will steam them with the rest of the broccoli, but [don’t tell anyone] I used to compost them because I don’t like them as much as the florets.

Then a girlfriend of mine told me about spiralizing the stem and using it in a salad! What a great idea!

All you need is a spiralizer to add broccoli [a superfood, by the way] to your salad. I have a small handheld spiralizer that I use frequently for small veggies [pictured below].

And a countertop spiralizer, which I don’t use as often, but it perfect for spiralizing big things like heads of cabbage, sweet potatoes, etc.

Carrot Top Pesto

I love making my own pesto! Besides being delicious and a great sauce or dip, pesto can be infinitely customized. I make mine vegan and throw in whatever greens I have. A traditional pesto uses basil; however, [nearly] any green will work.

Vegan kale and carrot top pesto

When I have carrots, I throw the green tops into pesto along with whatever other greens I’m using, usually basil, kale, spinach, or a mixture of them.

[Side note: if you buy your carrots without the tops, likely someone else is throwing them into the garbage, so try to buy carrots in their full form.]

Vegetable Broth

My produce order produced a lot of scraps – the ends of the zucchini and green beans, the leaves of the cauliflower, carrot peels, Brussels sprout stubs, etc. I take all of these loose ends and save them in a reusable bag in my freezer.

When the bag is full, I pour it all in my stock pot and simmer for…as long as I can. Then strain, pour in jars, and save in the fridge.

This is a no-brainer, but it still took me until recently to get into the habit of saving my scraps for vegetable broth. Now, I always have either some jars of broth in the fridge or a stash of scraps in my freezer.

👍

Anyway, hopefully these are some ideas to help you reduce waste! Any one else have creative ways to use vegetable scraps??

🥕 🥕 🥕

Karis

A Month of Misfits Market [saving the planet by saving produce]

A Month of Misfits Market [saving the planet by saving produce]

Shortly after moving to our small town in southern Illinois last November, I signed up for Misfits Market, a weekly produce delivery service. Here are my thoughts for those considering using this service.

What is Misfits Market?

Misfits Market rescues organic produce that isn’t fit for grocery stores and ships them at a discounted box rate to customers around the country.

“Every box of Misfits produce you order benefits farmers, helps prevent food waste, and ultimately helps save our environment.”

Misfitsmarket.com

Sounded really good to me, almost too good to be true, so I was a little skeptical. I have heard negative reviews of other similar programs promising to “rescue” produce, but now that I’ve received several orders, I believe that a lot of this produce is, in fact, rescued. I’ve found banana-shaped cucumbers, oranges the size of my head, perfectly round sweet potatoes, plenty of bruised [but perfectly edible] apples, and extra large lemons like this one here:

Of course, a lot of the produce seems to be perfectly normal and fit for any grocery retailer, but then again, I’m not even close to a professional in this area.

They also ship the produce in eco-friendly packaging, which you can read more about here.

[This is one of those businesses that I would like to visit so I can really see with my own eyes what’s happening and, more importantly, how it’s happening. Because if this company is really doing what it says it is, then it’s fantastic and everyone should get onboard!]

Why Misfits Market?

Our town has two grocery stores: a Walmart Supercenter and a local grocer which is mostly salvaged and overstocked goods. Neither option is great for produce on a normal day, but I’m used to our CSA produce from our local farm, so I really wanted to find something comparable down here. Shouldn’t be hard, since this is a farming community…or so I thought. I began searching for local farmers markets or CSAs in the area, but couldn’t find anything open or running during the winter season. I did, however, discover Misfits Market.

As with everything, there are pros and cons. I prefer not to have anything shipped if I can pick it up myself and I have advocated repeatedly for eating local produce, so…I am definitely compromising a little bit. However, eating fresh, organic produce from sources I can trust is my number one priority. And I am committed to shop local for all of our other needs, like pantry items, dry goods, etc.

How does Misfits Market work?

Currently on Misfits Market, there were two sizes of weekly boxes. I chose the larger [called “Madness”] for $35 per week. The box comes with fourteen types of produce, 2-4 portions each. [The smaller box is called “Mischief” and has 12 types of produce, 1-2 portions of each for $22.] The price doesn’t include taxes and shipping and I have the option of adding additional items for extra cost from the “market,” which I have always done because I LOVE Brussels sprouts. So with my add-ons, I have spent $45-50 per week on the box.

Each week, I have a window of two days to make selections based on what is currently being rescued from farms around the country. The items are available on a first come, first served basis. I literally have an alarm set on my phone. I make my selections on Saturday and my box is delivered on the following Friday [I could choose my delivery day from a list of three or four options].

Today was my delivery day, and here is what my box contained.

Looks a lot like my CSA box, doesn’t it? [Except for those pesky stickers on all the fruit and several things still wrapped in plastic.]

What I Like

Overall, I am really happy with the service. My box always arrives on time, it is priced really well, I get to choose the items I want, the food is in season, the produce is all organic, and it comes straight to my door [which is super convenient – I’m a mom of four, don’t forget!]. I can also skip a week, pause my shipments, or opt for bi-weekly delivery any time I want. And my experience with customer service has been terrific [more on that below].

As I said before, I would prefer to find local produce, so when the summer comes I will likely pause my deliveries and return to my absolute favorite store: the farmers market! But, in this case, shipped produce is better than my alternatives.

What I Don’t Like

I’ve had a few problems with things missing from my box. But it is very easy to contact them about a missing item [quick form online] and I was issued a credit within twenty-four hours [no hassle and no fuss].

I’m not complaining or trying to discourage anyone from using this service, but be warned – the quantities can be a little strange. One week I ordered Brussels sprouts and I found six tiny sprouts at the bottom of my box. Another time I ordered spaghetti squash and received four ginormous squashes. Sometimes I get two oranges, and other times I get six. When I ordered lettuce, I got TONS of lettuce. You never know. It’s not really a problem, it’s just unexpected. [Part of the fun, I guess?]

Sometimes the produce is not in great shape. I avoid ordering leafy greens [especially delicate ones like butter lettuce] because they have often arrived soggy and brown. Of course, this is part of the issue with shipping produce, and it is to be expected. Not a big enough problem for me to stop using the service.

Overall, I am really happy with Misfits Market. I recommend it, but I also recommend hitting up local farmers markets, looking for CSAs in your area, and making the decision that is best for you. If you don’t have a local option available to you, then this is a good way to get organic produce for your family AND help cut down on food waste [which is a major problem here in America].

So, it’s a win-win! Eat produce and save the planet!

🥦🍐🥬

Karis