Vegan Mini Blueberry Cheesecakes

This post is brought to you by Driscoll’s who provided me with fresh berries for this vegan mini blueberry cheesecake recipe! The recipe and opinions shared in the post are all my own.  May 26th is National Blueberry Cheesecake Day – let’s celebrate!

Vegan Mini Blueberry Cheesecakes Heading back to work the day after a long weekend is always tough. Luckily, these vegan mini blueberry cheesecakes are the perfect thing to put a little sunshine back into your day! It has taken me entirely too long to get on the cashew cream train. The real reason is that I had one bad experience trying to make mini cashew cream based cheesecakes with tequila and lime in the past that failed miserably. Since then I hadn’t worked up the courage to try another cashew cream recipe. Then I read about these strawberry kiwi cashew cream parfaits on Dianna’s blog and knew it was time to try again! Fingers crossed it worked out deliciously this time. Cue the National Blueberry Cheesecake Day celebration! Thanks to Driscoll’s, I had plenty of fresh blueberries on hand.

Vegan Mini Blueberry Cheesecakes | Dietitian Debbie Cashews are high in heart healthy monounsaturated fat as well as a good source of copper and magnesium. Copper enzymes play a role in many crucial pathways in the body including: energy production, iron metabolism, neurotransmission, and the maturation of connective tissue. Meanwhile, magnesium plays a role in bone health as well as muscle contraction.  Even when you are indulging in dessert, you may as well make it from ingredients with healthy benefits, right? 

Vegan Mini Blueberry Cheesecakes
 
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Celebrate National Blueberry Cheesecake Day with these adorable vegan mini blueberry cheesecakes made with natural ingredients.
Author:
Recipe type: Dessert
Cuisine: Vegan
Serves: 6
Ingredients
  • For the Filling:
  • 2 cups cashews, soaked ~3-5 hours
  • ½ cup unsweetened, non-dairy milk
  • 2 tablespoons coconut oil
  • 2 teaspoons vanilla
  • 2 tablespoons maple syrup
  • ~1/2 teaspoon lemon zest
  • For the Crust:
  • ¼ cup oats
  • ½ cup walnuts
  • ½ cup dates (~4-5 dates), soaked ~10 min in warm water
  • 2 tablespoons coconut oil
  • Dash of salt
  • For the Blueberry Topping:
  • 2 cups fresh Driscoll's blueberries
  • 2 tablespoons maple syrup
  • Juice from ½ lemon (~1½ tablespoons)
Instructions
  1. Place cashews in a bowl and cover with warm water. Set aside to soak for ~3-5 hours. Drain and rinse when ready to use.
  2. To make the filling, puree all the ingredients listed in a blender or food processor until smooth. Transfer to a bowl and set in the fridge until finished with the crust.
  3. To make the crust, puree the oats in a food processor to make a course flour. Add the walnuts, dates, and coconut oil. Pulse until it forms a stiff dough. Set aside.
  4. Spray each cup of a muffin tin with oil. Use your fingers to rub oil up onto the sides of each muffin cup to make sure they are well greased.
  5. Press ~1 tablespoon of the crust mixture into the bottom of 6 of the muffin cups.
  6. Spoon in the cashew mixture on top of the crusts, filling each cup about ¾ of the way full.
  7. Cover the muffin tin with plastic wrap and transfer to the freezer.
  8. To make the blueberry topping, add the blueberries, syrup, and lemon juice to a small saucepan and begin to heat. Stir occasionally until blueberries start to swell and break apart. Continue stirring, breaking apart the berries by pressing them against the sides of the pan with the back of a woolen spoon. Continue to cook until mixture starts to simmer and thicken.
  9. Remove from heat and transfer to blender to puree until smooth. Allow to cool completely.
  10. Pour cooled blueberry topping onto each cheesecake and place back in the freezer. Chill about 4 hours until firm.
  11. To serve, allow to thaw about 5-7 minutes on the counter. Top with whipped coconut cream if desired.
  12. Keep cheesecakes stored in an airtight container in the freezer for up to 1-2 weeks.
Notes
You may have some extra crust dough leftover. Simply wrap in plastic and place in the freezer for future use. You'll likely be making these cheesecakes again soon!

I made 6 cheesecakes, however you can definitely stretch the filling to make at least 10 by filling the muffin cups only about ½ full.

Recipe adapted/inspired by Minimalist Baker --> http://minimalistbaker.com/7-ingredient-vegan-cheesecakes/
Nutrition Information
Serving size: 1 Cheesecake Calories: 460 kcals Fat: 31.5 g Saturated fat: 11 g Carbohydrates: 39 g Sugar: 20.5 g Sodium: 46 mg Fiber: 4 g Protein: 10 g Cholesterol: 0 mg

Vegan Blueberry Cheesecakes | Dietitian Debbie

Vegan BBQ Veggie Burger

#Vegan BBQ Veggie Burger | Dietitian Debbie Dishes I’ve got this vegan BBQ veggie burger recipe for you just in time for Memorial Day weekend! Although we aren’t heading to any barbecues, I am hoping the weather is nice enough for a long bike ride along the lakeshore trail. Memorial Day weekend feels like the official start of summer and summers here in Chicago are so great. I can’t wait for all of the street festivals and patio/rooftop dining! 

Let’s talk a bit more about this burger, tho. The recipe redux theme for this month was to share a recipe for a kitchen basic that you used to buy, but now make from scratch. This burger recipe is actually a combination of two of those! The first is a homemade BBQ sauce. Until recently, I didn’t realize how simple it is to make your own at home. The one I used for these burgers is a slight adaptation of this one from Gimme Some Oven. BBQ sauce is a recipe that I am excited to keep experimenting with and tweaking based on my mood.

Vegan BBQ Veggie Burger | Dietitian Debbie Dishes The second recipe is that for the veggie burger. I am picky about my veggie burgers and have never really been impressed with any of the frozen varieties that you can buy in the store. I’ve experimented with a homemade veggie burger a couple times in the past, but have been discouraged by too many recipes that just fall apart in the pan when you try to cook them. This recipe finally held up to my standards! I experimented with cooking the patties on the stove top or the oven. I found that I preferred the oven method as the burgers were able to cook through better. However, the pan method is faster and provides a crispier outside to the burger patties. Just make sure to chill the burger patties in the fridge first for 30-60 minutes and grease your pan well. 

You may notice that in addition to a big spoonful of BBQ sauce slathered on the veggie burger, I also topped it with a bit of caramelized onions. Definitely an extra step, but if you are already waiting for your burgers to bake, you may as well brown some onion on the stove top! I highly recommend it. :-)

Vegan BBQ Veggie Burger
 
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Make your non-veg friends at the BBQ jealous when you bring out this vegan BBQ veggie burger! A sweet potato and quinoa veggie burger is topped with homemade BBQ sauce and caramelized onions for a drool-worthy vegan burger.
Author:
Recipe type: Entree
Cuisine: Vegan
Serves: 8 burgers
Ingredients
  • For the Veggie Burgers:
  • ½ cup quinoa, rinsed well
  • 1 cup vegetable broth
  • 1 large sweet potato (~ 1 lb.)
  • ⅓ cup oats
  • 2 tablespoons ground flax seed
  • 5 tablespoons warm water
  • ½ teaspoon oregano
  • 1 teaspoon garlic powder
  • ¼ cup minced yellow onion
  • 2 cups cooked kidney beans
  • 1 tablespoon vegan worcestershire sauce
  • For the BBQ Sauce:
  • 15 ounce can tomato sauce
  • 6 ounce can tomato paste
  • ¼ cup molasses
  • ¼ teaspoon cayenne pepper
  • 1 teaspoon liquid smoke
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ⅓ cup apple cider vinegar
  • ½ teaspoon Dijon mustard
  • 1 tablespoon vegan worcestershire sauce
  • For the Caramelized Onion:
  • 2 yellow onions, sliced
  • 1 teaspoon sugar
  • 2 tablespoon olive oil
  • For the Assembled Burgers:
Instructions
  1. For the Veggie Burgers:
  2. Preheat the oven to 350 degrees Fahrenheit.
  3. In a small saucepan, combine the rinsed quinoa and vegetable broth. Bring to a simmer and cover. Continue to simmer until broth is absorbed and quinoa is tender, about 15 min.
  4. Poke the sweet potato with a fork on all sides. Place in the microwave and cook until fork tender. Set aside to cool and then remove the skin.
  5. Place oats in a food processor or the single serving blender cup and puree until flour consistency.
  6. Combine the flax seeds and water in a small bowl and stir. Set aside.
  7. Add the beans to the food processor and pulse 6-8 times to break apart most of the beans. (Aim for the consistency of refried beans.)
  8. In a large mixing bowl, combine the quinoa, peeled sweet potato, ¼ cup + 1 tablespoon of the ground oats, flax egg, beans, and seasonings. Stir to combine well. Wet your hands with water and form dough into 3-4" patties. Place patties on a greased baking sheet.
  9. Bake burgers for ~25-35 minutes or until lightly browned and crisp on the outside. Flip burgers halfway through cooking.
  10. For the BBQ Sauce:
  11. Combine all of the ingredients in a small saucepan and just bring to a simmer. Turn off the heat and set aside to cool.
  12. For the Caramelized Onion:
  13. In a skillet, add the oil, sugar, and onion. Stir well to coat onion evenly. Cook, stirring occasionally until onion slices are soft and a caramel color, about 30-40 min.
  14. To assemble the burgers:
  15. Slice buns in half and layer lettuce, veggie patty, BBQ sauce, onions, avocado onto each. Top with the other half of the bun. Serve!
Notes
BBQ Sauce Adapted from Gimme Some Oven --> http://www.gimmesomeoven.com/homemade-bbq-sauce-recipe/

Note: Nutrition information for burger only as the bun and toppings will vary so much.
Nutrition Information
Serving size: 1 Burger Calories: 121 kcals Fat: 3.3 g Saturated fat: 1 g Carbohydrates: 18.5 g Sugar: 2 g Sodium: 149 mg Fiber: 2.3 g Protein: 4 g Cholesterol: 0 mg

 
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Vegan Breakfast Burrito

Vegan Breakfast Burrito | Dietitian Debbie They are adding small porches to the back of our apartment building and I couldn’t be more excited! I just imagine myself enjoying a cup of coffee out there on lazy weekend mornings, possibly with one of these vegan breakfast burritos in the other hand. After listening to this podcast about urban gardening, I hope to grow a few herbs and tomatoes out there this summer. Maybe we could even get a small grill. (I’ve been wanting one for years.) I can’t wait! 

Speaking of eating these vegan breakfast burritos while enjoying the nice weather on our new porch, can I just say that they are super simple? The only require one pan and are easily customized to your preferences or what you have on hand in the fridge. I like to think of these as the simple base recipe that you adapt to your heart’s content. The main ingredient in these is a scrambled tofu. Have you made that yet? Since I developed an intolerance to eggs a couple of years ago, I was so happy to hear there was a way to turn a block of tofu into an acceptable alternative. After pressing it, you just chop into small pieces and stir fry with a bit of oil, turmeric, and spices. So easy! Stir in a few beans, scoop onto a tortilla and top with some stir fried veggies, avocado, salsa. –> Breakfast is served. (With a cup of coffee, of course!)

Vegan Breakfast Burrito | Dietitian Debbie Dishes

Vegan Breakfast Burrito
 
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This hand-held vegan breakfast burrito will fill you up with sustaining protein and fiber. Dress it up with lots of salsa, avocado, and/or hot sauce.
Author:
Recipe type: Breakfast
Cuisine: Vegan
Serves: 5
Ingredients
  • 2 red bell pepper, sliced
  • 1 onion, sliced
  • 1 tablespoon oil
  • 1 (8 ounce) block extra firm tofu
  • 1 teaspoon turmeric
  • ½ teaspoon cumin
  • ¼ cup vegetable broth
  • ½ cup kidney beans
  • Salt and ground black pepper
  • 5 tortillas
  • 1 avocado, sliced
  • ¼ cup salsa
Instructions
  1. Press the tofu wrapped in paper towels underneath a heavy object for about 5-10 min. Roughly chop into ~1/3 inch pieces and set aside.
  2. Add the pepper, onion, and oil to a large skillet. Toss to coat vegetables in oil and cook over medium-high heat until softened and the edges of the peppers blacken, ~15 min.
  3. Remove from the skillet and set aside.
  4. Add the tofu to the same skillet along with the turmeric, cumin, and broth. Cook, stirring occasionally, until all the broth is absorbed, ~7 min. Add the beans and cook another 2-4 minutes.
  5. To assemble the burritos, add ⅕ of the tofu mixture to a tortilla shell and top with pepper/onion mixture, avocado, and salsa.
Nutrition Information
Serving size: 1 Burrito Calories: 345 kcals Fat: 17.5 g Saturated fat: 2.5 g Carbohydrates: 34 g Sugar: 5 g Sodium: 485 mg Fiber: 5.5 g Protein: 14.5 g Cholesterol: 0 mg

 

Tropical Ginger Smoothie

This post was sponsored by Silk which offers many options for creating a delicious, homemade smoothie. Check out their website for more smoothie solutions

Tropical Ginger Smoothie | Dietitian Debbie Dishes Green smoothies are everywhere these days and for good reason since smoothies are such a simple, easy breakfast option. Plus, with warmer summer days on their way, I just can’t stomach a hot bowl of cereal in the morning anymore. A lot of the nutrients you find in smoothies are ones that support healthy skin and hair, something that has been on my mind more of late as I look forward to getting married in the next year! With summer coming up soon, I’m sure we all may be thinking a bit more about our skin as we shed long sleeves for tank tops. One new to me ingredient that I was excited to try in this smoothie was Silk’s Cashew Milk, which added more delicious creaminess to this smoothie than my go-to almond milk. 

  • Spinach // Spinach gives you a lot of “bang for the buck” since it has only 7 calories per cup of fresh leaves but provides more than 50% of your daily needs for Vitamin A, a powerful antioxidant, and Vitamin K which is essential for blood clotting and helps maintain bone health. 
  • Pineapple // Pineapple is a great source of Vitamin C which helps promote smoother skin due to its role in the formation of collagen, a structural component of our skin, teeth, and hair. It is also a powerful antioxidant that can help protect against the free radical damage from sun exposure. 
  • Mango // Like pineapples, mangos are also a good source of the antioxidants Vitamins A and C. Both of these vitamins protect your skin from sun damage by preventing free radical damage and decreasing inflammation. 
  • Cashew Milk // Cashews are a good source of iron, magnesium, and monounsaturated fats. Adequate dietary fat is important for maintaining smooth skin as fat is a major component of skin cell membranes. 
  • Ginger // I love the punch of flavor that a bit of fresh ginger adds to my morning smoothie. Ginger has been used for thousands of years for alleviating all kinds of stomach ailments. It also contains powerful antioxidants that can alleviate inflammation. 
  • Hemp Seed // Hemp seeds are a good source of protein and Omega 3 fatty acids. Including fat in your diet is important as fats are the main component of skin cells.  In fact, the type of fat you include your diet can significantly effect the fatty acid profile in your skin! High intakes of Omega 3 fatty acids appear to be able to help protect against UV radiation and sunburn in a couple of small studies. 

**Source: Linus Pauling Institute**

Tropical Ginger Smoothie | Dietitian Debbie Dishes

Tropical Ginger Smoothie
 
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Get a head start on beach-ready skin by sipping on this tropical ginger smoothie on your way out the door!
Author:
Recipe type: Smoothie
Cuisine: Breakfast
Serves: 1-2
Ingredients
  • ½ cup Silk Cashew Milk
  • ½ cup fresh or frozen mango
  • ½ cup fresh or frozen pineapple
  • 1-2 cups fresh spinach leaves (1 handful)
  • ½ cup yogurt (Non-dairy Silk yogurt if vegan)
  • 2 tablespoons hemp seeds
  • 1 inch peeled ginger root
  • Ice cubes (if using fresh fruit)
Instructions
  1. Place all the ingredients into a blender and puree until smooth.
Nutrition Information
Serving size: 10 ounces Calories: 380 kcals Fat: 4 g Saturated fat: 2.5 g Carbohydrates: 52 g Sugar: 44 g Sodium: 140 mg Fiber: 5.5 g Protein: 10 g Cholesterol: 16 mg

Tropical Ginger Smoothie

 

This conversation is sponsored by Silk. The opinions and text are all mine.

Vegan Teriyaki Tofu Bowl

Vegan Tofu Teriyaki Bowl | Dietitian Debbie Dishes I think one of the perks of being in a relationship with another dietitian is that it’s perfectly normal to spend your meals out trying to figure out the ingredients in a dish. Last weekend, I was feeling especially hungry after a hard Saturday morning workout (so many burpees!) that I decided to get one of the teriyaki bowls from Whole Foods rather than my typical salad bar picks. That bowl was so good, I had pulled out my phone to figure out how to recreate a homemade teriyaki sauce at home. Totally normal behavior for a foodie and dietitian! We are always looking for ways to recreate dishes we have had at some of the great restaurants we have here in Chicago! Luckily it also works out well for gathering inspiration for this little blog of mine. 

Vegan Tofu Teriyaki | Dietitian Debbie With just a couple ingredients you can make your own homemade teriyaki sauce for this colorful and filling bowl. To make the prep easier for a weeknight meal, I would make the sauce and brown rice beforehand so you only have to cook up some veggies and the tofu. I used red peppers, carrots, and snow peas for my bowl, but this dish is completely adaptable to whatever vegetables you may have on hand. Some of my suggestions include: purple cabbage, peas, mushrooms, broccoli, or zucchini. I know I can’t wait to make different variations on this same bowl throughout the summer using other vegetable combinations. 

Vegan Teriyaki Tofu Bowl
 
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Whip up this vegan teriyaki tofu bowl for a delicious take-out meal that you can make at home!
Author:
Recipe type: Entree, Main Dish
Cuisine: Vegan, Asian
Serves: 2-3
Ingredients
  • For the tofu:
  • 8 ounce block extra firm tofu
  • ~2 tablespoons olive oil
  • 1 tablespoon cornstarch
  • For the sauce:
  • ½ cup soy sauce
  • 1 tablespoon brown sugar
  • 1 tablespoon sweet rice wine or mirin
  • 2 cloves garlic, minced
  • 1 inch piece fresh ginger root, peeled and grated
  • 1 tablespoon water
  • 2 teaspoons cornstarch
  • For the bowl:
  • 1 cup uncooked brown rice
  • 3 cups vegetable broth
  • 1 red bell pepper, sliced in strips
  • 1 carrot, peeled and chopped in matchsticks
  • 1 cup fresh snow peas
  • To serve: sliced green onion and sesame seeds
Instructions
  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Drain tofu and wrap in a towel. Place on a plate and then press by placing a heavy object on top. Let sit of about 20-30 minutes.
  3. Start the brown rice by combining the rice and broth in a medium saucepan. Bring to a simmer and cover. Continue to simmer until all the broth has been absorbed and the rice is tender - about 20-25 min.
  4. While the tofu is pressing, make the teriyaki sauce by combining the soy sauce, brown sugar, rice wine, garlic, and ginger in a small saucepan. Begin to warm over low heat, stirring occasionally.
  5. Mix the cold water and cornstarch to make a slurry and then add to the sauce in the pan. Stir and cook over low heat until it begins to thicken, about the same consistency as maple syrup. Turn off the heat and set aside.
  6. Cut the pressed tofu into one inch pieces and place in a large bowl. Drizzle with the olive oil and toss gently to coat. Sprinkle with the cornstarch and again toss to coat.
  7. Spread the tofu in a single layer on a baking sheet lined with parchment paper. Bake for ~30-40 minutes or until lightly browned. Set aside.
  8. In a nonstick skillet, add about 1 tablespoon of oil and the pepper and carrots. Stir fry over medium-high heat until softened and the edges of the pepper begin to blacken - about 7-9 minutes. Add the snow peas and cook another minute. Turn off the heat and set aside.
  9. To assemble to bowls, divide the rice between serving dishes and top with equal parts of the vegetables and tofu. Pour sauce over the bowls, adding as little or as much as you'd like. (I had some sauce leftover for later!) Sprinkle with sesame seeds and chopped green onions.
Notes
Nutrition facts are just an estimate.
Decrease the sodium by using low sodium soy sauce and vegetable broth.
Nutrition Information
Serving size: ⅓ recipe Calories: 466 kcals Fat: 15 g Saturated fat: 2 g Carbohydrates: 67 g Sugar: 10 g Sodium: 550 mg Fiber: 4 g Protein: 16 g Cholesterol: 0 mg

 

Indian Spiced Brown Rice

#Vegan #Glutenfree Indian Spiced Brown Rice | Dietitian Debbie As a dietitian who works in with a predominantly geriatric population, I hear a lot about the positive benefits of prunes. However, I had never really tried them. (Shh…. don’t tell my patients!) When the California Dried Plums Board teamed up with Recipe ReDux, I jumped at the opportunity to experiment with dried plums, ie. prunes. In addition to their digestive benefits, dried plums have a few other healthy benefits to offer as well!

  • One serving (4-5 dried plums) has ~100 calories, 3 grams of fiber, 293 mg of potassium, and 16 mg of magnesium. 
  • Dried plums contain soluble and insoluble fiber as well as sorbitol. Sorbitol is a sugar alcohol that is digested very slowly. In the large intestine, it soaks up water, increasing the moisture content of stools to help with easier elimination . The combination of fiber and sorbitol contribute to dried plums unique effect on the digestive system.  
  • Postmenopausal women with some bone density loss who consumed 1-2 servings of prunes daily had improved markers of bone health in one clinical trial. Prunes are a good source of a couple of nutrients that are important for bone development/maintenance including: magnesium, potassium, and Vitamin K. 

#Vegan #Glutenfree Indian Spiced Brown Rice This Indian spiced brown rice offers the perfect balance of a little spicy with a little sweet and a blend of other warm flavors from the curry spice mix and garam masala. The muchi curry blend that I used in this rice dish should be available at your local grocery store. However, if you have trouble finding it, you could create your own version at home by combining turmeric, cumin, ginger, coriander, fenugreek, garlic, celery seed, clove, and cayenne. Pair this rice with your favorite Indian spiced protein or alongside a favorite curry recipe like this one

Indian Spiced Brown Rice
 
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This delicious Indian spice rice is the perfect flavorful addition to any meal. Plus it is vegan and gluten free!
Author:
Recipe type: Side Dish
Cuisine: Indian, Vegan, Gluten Free
Serves: 6
Ingredients
  • 2 tablespoons coconut oil
  • 1 cup raw or dry roasted cashews
  • ½ onion, chopped
  • 2 cloves garlic minced
  • 1½ teaspoons Muchi curry powder
  • ½ teaspoon garam masala
  • 1 cup uncooked brown rice
  • 3 cups vegetable broth
  • 3 ounces dried plums, chopped
  • Salt and ground black pepper to taste
  • To serve: garnish with fresh cilantro (optional)
Instructions
  1. In a medium saucepan, melt 1 tablespoon of the coconut oil and add the cashews. Roast for 2-3 minutes or until the cashews just begin to lightly brown. Remove from the skillet and set aside.
  2. In the same saucepan, met the other 1 tablespoon coconut oil and add the onion. Stir and cook until translucent, ~5 minutes. Add the garlic and spices. Cook another 1-2 minutes.
  3. Add the brown rice and stir. Cook for 2 minutes to lightly brown the rice.
  4. Add the broth and bring to a gentle simmer. Cover and continue to simmer for ~20 minutes or until the broth is absorbed and the rice is tender.
  5. Turn off the heat, stir in the cashews and plums. Season with salt and pepper to taste.
Nutrition Information
Serving size: ⅕ Recipe Calories: 397 kcals Fat: 19 g Saturated fat: 7.5 g Trans fat: 0 g Carbohydrates: 51 g Sugar: 9.5 g Sodium: 330 mg Fiber: 4 g Protein: 7.5 g Cholesterol: 0 mg

I received free samples of California Dried Plums mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Dried Plum Board and am eligible to win prizes associated with the contest. I was not compensated for my time.

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Vegan Blueberry Ginger Swirl Ice Cream

Blueberry Ginger Swirl Ice Cream | Dietitian Debbie Dishes I have got summer on my mind! Just days after Cinco de Mayo might seem a bit soon to be breaking out the ice cream maker, but trust me this recipe is totally worth it. (I kind of totally missed the boat on the whole Cinco de Mayo thing on the blog this year – whoops!)  The inspiration for this ice cream came from some leftover blueberry ginger compote I had sitting in the fridge from another recipe. It was so good, I couldn’t stand seeing it go to waste so I pureed it up and used it as a tasty blue swirl in this vanilla ice cream. 

Blueberry Ginger Swirl Ice Cream | Dietitian Debbie Dishes I can’t wait to enjoy bowls of this dreamy ice cream all summer after long bike rides through the city. Our new neighborhood is closer to the lakefront trail so we took our bikes out for a spin. It felt so good to be in the sun! Such adventures have helped me successfully avoid making any progress on wedding planning… When doing some google searching for venues and such, I learned that Chicago is one of the top 10 most expensive places to throw a wedding. No wonder I have been suffering from sticker shock when inquiring about the price of different venues. Definitely lots to consider in the next year!  

5.0 from 1 reviews
Vegan Blueberry Ginger Swirl Ice Cream
 
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Blueberry ginger swirls make this coconut milk based ice cream a treat you'll want to make again and again this summer!
Author:
Recipe type: Dessert
Cuisine: Vegan
Serves: 8
Ingredients
  • 1½ cup blueberries (fresh or frozen)
  • 2 tablespoons maple syrup
  • ½ teaspoon peeled and grated ginger
  • 2 (15 ounce) cans full fat coconut milk
  • 2 tablespoons cornstarch
  • 2 teaspoons vanilla
  • ½ cup granulated sugar
Instructions
  1. In a small saucepan, combine the blueberries, maple syrup, and ginger. Heat over medium-high stirring frequently.
  2. As the blueberries begin to pop, mash them with the back of a wooden spoon. Continue to cook until a thick sauce forms, about 5-7 minutes.
  3. Let blueberries cool and transfer to blender. Puree until smooth. Place in a container in the refrigerator to chill.
  4. In another saucepan, add all of the coconut milk except for ½ cup. Stir in the vanilla and sugar. Begin to heat over medium-high setting.
  5. Pour the reserved ½ cup into a small bowl and sift in the cornstarch. Stir until well combined.
  6. Add the cornstarch mixture to the saucepan and stir. Bring to a simmer and turn off the heat.
  7. Pour the mixture into a shallow pan and cover with saran wrap so that the wrap is touching/pressed to the top of the coconut mixture. (You want to prevent the top from forming a "skin".)
  8. Transfer the coconut mixture to the fridge to cool completely. (Several hours to overnight is best.)
  9. Add the coconut mixture to an ice cream maker and run according to your manufacturers directions. Pour ½ of the ice cream into a dish, then add dollops of the blueberry mixture to the ice cream in the pan. Use a knife or fork to create swirls with the blueberry sauce,
  10. Add the other ½ of the ice cream to the pan and add the rest of the blueberry sauce, swirling again with a knife or spoon. (I had some extra blueberry sauce leftover - add as much or as little as you like.)
  11. Chill covered in the freezer until firm.
Notes
You may have some leftover blueberry sauce. Use it as a topping when serving or reserve as a sauce for pancakes.
Nutrition Information
Serving size: ⅛th recipe Calories: 338 kcals Fat: 27 g Saturated fat: 23 g Carbohydrates: 25 g Sugar: 20 g Sodium: 18 mg Fiber: 3 g Protein: 2.5 g Cholesterol: 0 mg

Blueberry Ginger Swirl Ice Cream | Dietitian Debbie Dishes

10 Simple and Healthy Workout Snacks

10 Simple and Healthy Workout Snacks | Dietitian Debbie Now that I usually exercise after work, I’ve found that I really need a mid-afternoon snack to give me enough energy to get me through class. The best pre-workout snacks are carbohydrate-rich and also incorporate a bit of protein as well to promote muscle repair and decrease post-workout muscle soreness. I like to try and reach for carbohydrate foods that also have a few grams of fiber which is more satisfying.  To prevent any kind of stomach discomfort while workout out, it’s best to eat your snack at least 1 hour before working out. These are a sample of 10 of my go-to simple and healthy workout snacks:

  1. Banana and peanut butter – You can’t get any more simple or classic than a banana and peanut butter. 
  2. Hummus, chopped vegetables, and whole grain crackers – Hummus is one of my favorite healthy dips and serves as a great pre-workout snack as well with some whole grain crackers and a couple veggies. 
  3. Toast with peanut butter and banana or smashed avocado – Top whole grain toast with your favorite toppings for an easy pre-workout snack. 
  4. Yogurt and fresh berries – Top your yogurt with fresh berries, nuts, muesli, trail mix or whatever you have on hand!
  5. Homemade muffin – These vegan berry muffins (minus the glaze) have been fueling a lot of my workouts lately.
  6. Green smoothie – This strawberry pineapple green smoothie is my go-to these days. 
  7. Grapes and almonds – Feel free to switch up the fruit with whatever you have on hand. 
  8. Apple, cinnamon, and almond butter – Not a fan of almond butter? Feel free to use peanut butter, sunflower butter, or another favorite spread. 
  9. Trail Mix or Daily Serving snacks – These snacks are so awesome! They come in pairs with a cold-pressed juice and a mix of fruit and nuts all conveniently packaged in small portable plastic containers. The pairings were designed by dietitians (yes!) to incorporate functional foods. Currently, they are only available in the Chicago area. (Check out their retailer list under “retailers”.) Trail mix is also a great alternative for a pre-workout snack. 
  10. Popcorn – Simple, light, and so addicting. I love snacking on popcorn!

Tell me, what are your favorite pre-workout snacks?

12 Healthy Breakfast Ideas

12 Must Try Healthy Breakfast Recipes | Dietitian Debbie One of my absolute favorite meals is breakfast. No lie, I will actually wake up excited if I know I have one of these 12 must-try healthy breakfasts waiting for me! In this round up, you’ll find a couple recipes that are great for making ahead the night before as well as a few that are better for lazy weekend mornings when you have a few extra minutes to spend in the kitchen. 

  1. Blood Orange Buttermilk Pancakes – This breakfast is both gorgeous and delicious.
  2. Strawberry Pineapple Green Smoothies – So simple and perfect for spring when strawberries are at their finest.
  3. Apple Cinnamon Buckwheat Cereal – This is one of those breakfast recipes that is perfect for chilly, rainy days. 
  4. Pear Green Smoothie – Pears aren’t a fruit I usually toss in my blender, but they are a wonderful change from the norm!
  5. Greens and Sweet Potato Hash – This breakfast takes a little more work to get on the table, but so worth every extra minute in the kitchen. 
  6. Peanut Butter Mocha Smoothie – A classic with peanut butter and chocolate. 
  7. Blood Orange Chia Pudding – Chia puddings are one of my favorite make-ahead breakfasts. This blood orange version is so pretty!
  8. Beet Berry Smoothie – Who says greens are they only vegetable you can add to smoothies? Dare to be different with this beet berry smoothie.
  9. Mango Chia Breakfast Pudding – Mango and coconut milk are a match made in heaven in this chia pudding. 
  10. Raspberry Chocolate Granola – It has been way too long since I last made a batch of this delicious granola!
  11. Greek Yogurt and Muesli Parfait – Seven Sundays recently sent me a box of their muesli which I layered with yogurt and berries in a canning jar to make a delicious, healthy breakfast and that I can grab on my way out the door. Check out all of their delicious varieties of muesli! 
  12. Tropical Matcha Smoothie – Matcha adds a bit of a kick to this tropical smoothie.

Muesli Parfait | Dietitian Debbie Dishes Thanks to Seven Sundays for sending some samples of their delicious muesli! I did not receive any other compensation and all opinions shared are my own. 

Simple Vegan Tofu “Egg” Salad

#Vegan Tofu Egg Salad | Dietitian Debbie For years, I avoided any type of mayonnaise based salad like the plague. Mayonnaise still grosses me out, but when added in small amounts to salad dishes with a whole lot of other flavor, I can get used to it. For example, Will showed me how to make a tasty tuna salad, to which I like to add a spicy kick with lots of sriracha. This vegan egg salad is another one of his tasty concoctions. I had mentioned a couple weeks ago that I was interested in making a tofu “egg” salad, but since I had never made a regular egg salad, I had no idea where to start. I sit down at my computer to work and sure enough, he comes out of the kitchen with this delicious salad! Since then, we’ve made it again a couple of times, we just liked it so much.

Vegan Tofu Egg Salad | Dietitian Debbie This simple vegan tofu “egg” salad comes together in a matter of minutes and could almost be mistaken for the real thing. You start by pressing the tofu to get rid of some of the excess moisture and then crumbling into small pieces. Next, we mix that tofu up with some vegan mayo, mustard, relish, parsley, and turmeric for color. To serve, I toasted up two slices of hearty whole grain bread and topped the egg salad with some sliced tomatoes, red pepper, and lettuce leaves. Served up with a fresh apple and a handful of almonds and this is a tasty, simple lunch. 

Simple Tofu "Egg" Salad
 
Prep time
Total time
 
Switch out your typical sandwich filling for this delicious and simply tofu "egg" salad.
Author:
Recipe type: Salad, Entree
Cuisine: Vegan
Serves: ~3
Ingredients
  • 8 ounce package firm tofu
  • ⅓ cup vegan mayonnaise
  • 1½ tablespoons Dijon mustard
  • 2 tablespoons relish
  • 1 teaspoon turmeric
  • ½ tablespoon chopped fresh parsley
  • Salt and Ground Black Pepper to taste
Instructions
  1. Drain and press tofu for 5-7 minutes to remove some of the excess water.
  2. Chop tofu into small ¼" pieces. Transfer to a mixing bowl and crumble using a fork.
  3. Add the rest of the ingredients and stir well to combine.
Notes
Nutrition facts are for egg salad only, not the entire sandwich as this will vary by type of bread and toppings.
Nutrition Information
Serving size: ⅓ Recipe Calories: 216 kcals Fat: 15 g Saturated fat: 1.5 g Trans fat: 0 g Carbohydrates: 8 g Sodium: 382 mg Fiber: 3 g Protein: 14 g Cholesterol: 0 mg

  Vegan Tofu Egg Salad | Dietitian Debbie