vegan

Heading to College this Month? Read This First!

Well, we all know those days are long behind me but I vividly remember the excitement, the nerves, and the weight I gained my freshmen year at VCU. More importantly, I remember feeling super unhealthy because of a sedentary lifestyle, eating everything from a can or a buffet, drinking beer and jungle juice and whatever else we could get our hands on, and not even thinking about working out much less walking to the gym.

Recently I stumbled upon the Instagram healthycampuslifestyle and was amazed that the pics and food choices came from a college “kid”!  I had to know more.

Turns out, Katelyn Barker is a freshmen at Virginia Tech and a Lynchburg, Virginia native (small world, once again I am reminded!).  She is majoring in human nutrition, food, and exercise with the goal of becoming a registered dietician. So she knows her stuff!

 

As a vegan and a dorm dweller, I was curious how Katelyn managed to eat, cook, exercise, etc. Thanks Katelyn for sharing your tips with BEC!

Tell us about eating on campus at Virginia Tech.

I live on campus and although there is one kitchen in my building, I never use it just because it’s a hassle. But there are definitely a lot of healthy options on campus, as well as a nutrition app for all of the dining halls and ways to make things like oatmeal and sweet potatoes in the microwave. I always have oatmeal, it is definitely my go to breakfast food with bananas; rice cakes and peanut butter is another and then I always have a bag of almonds or some other type of nuts. I don’t keep too much in my fridge, but there’s apples, maybe some carrots and hummus, and cashew milk.

You’re vegan, right?  What’s up with that and how do you get enough protein?

Even though I was eating fairly healthy before, veganism definitely ensures that I keep a clean diet which can be really hard on a college campus with all of the temptations. Now I can honestly say I don’t even think about eating any of those foods after being vegan for about three months. To get my protein without meat I try to eat a lot of beans, one of my favorite things to get on campus is a burrito bowl with pinto beans and black beans. Another thing I’ll do is make my own salad at the salad bar with spinach, which surprisingly has a substantial amount of protein, and add chick peas, kidney beans, green peas, and tofu. One thing people aren’t aware of is how much protein is in plant foods, getting protein definitely isn’t something I focus on because I know I’ll get enough as long as I eat enough natural plant foods in a day. Since I do lift I usually drink a vegan protein shake after just to get that extra boost but that’s definitely not necessary to get all the protein you need.

What do you recommend college students do for exercise?

Use the gym! It may be only time in your life you won’t have to pay for a gym membership so take advantage of it! If you don’t like going to the gym find something fun like an intramural sport, you won’t even feel like you’re exercising (you also don’t have to have ever played the sport before). If your school has an app to tell you the nutrition information of certain foods they’re serving definitely take advantage of it. By looking at VT’s app I’ve learned that a lot of the foods are very calorie dense and have a lot of sodium in them… like unnecessarily a lot, so I try to stay away from those foods. Don’t buy unhealthy food to keep in your room, if it’s there you’ll be tempted to eat it! And if you’re really trying to not put on weight, don’t drink too much alcohol. It’s definitely a big thing in college and it’s a fun way to celebrate after a hard week, but it can get the best of people and needs to be moderated. 

 What do you like to do specifically to stay in shape?

Senior year of high school I started lifting weights and found that I really liked it. So now I have a three day plan that I try to follow. I do chest and tris, back and bi, and legs and shoulders. I also am part of the Dance Company here which is a super fun way to do cardio because let’s be honest, most of us don’t like running on the treadmill for hours. I find lifting to be challenging to the mind and body and I’ve seen progress in my body so fast. It might be intimidating to start lifting when you’ve never done it before, especially in college when the weight room is filled with a bunch of buff guys, but I promise they’re all focused on themselves and if you need help with anything most people are more than happy to help you. 

We love your instagram!

I started my Insta mostly to motivate myself to eat healthy on campus and when I went vegan I used it as a tool to keep myself liable. I definitely slipped up a few times while transitioning to veganism, but that’s okay because everyone is different when it comes to switching their diet and it takes time to make that transition official. These slip ups didn’t hold me back, they just made me work harder to change my diet to a vegan one because sometimes your body craves things and its okay to give into those cravings as long as you get right back on track afterwards. Strive to be healthy for yourself and be the best you can be and you’ll be more motivated to stay on track than if you’re trying to look different for someone else. 

Thanks Katelyn for the awesome tips and beautiful pictures of your healthy food!  Follow her here at @healthycampuslifestyle.

Share this post with anyone heading off to college in a few months!

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#inspiralized

 

Have you guys hopped on the spiralizer bandwagon yet?  Spiralizers are super affordable and you can spiralize literally anything, well almost anything.  Fun to use, easy to make healthy meals, and a total crowd pleaser!

If you aren’t ready to commit to yet another piece of kitchen equipment, a lot of grocery stores (like Whole Foods and Wegmans) will provide veggies already spiraled for you (I am all about this convenience!).

Anyway, there are tons of options but I thought I would share one of my SUPER EASY favorites.

Squash and zucchini are certainly more summer veggies that are accessible all year but feel free to try this dish with fall produce like sweet potatoes and rutabagas.  Like a lot of things I “cook”, no recipe is required.  Let me just share with you what I did.

Cover the bottom of a flat, heavy pan with water.  While bringing water to a boil, spiralize two medium zucchini. Place into the water and cover. It takes no time at all so stay with it, moving the zucchini around frequently just until they get soft and wilted.  While this is happening, toast a few pine nuts.

Pull your “noodles” out of the pan, drain and pat dry, and place on two dinner plates.  Add a drizzle of evoo, a squirt of fresh lemon juice, a few sliced baby tomatoes, some chopped basil, salt and pepper, and parmesan cheese to each plate (or skip the cheese to make it vegan, duh).

You’re done.

spiralized

 

OMG.  So delicious with an ice cold glass of Sauvignon Blanc.  The perfect light, simple meal.  Serve alongside grilled chicken if you like!

Check out the Inspiralized site for more inspiration!

xx,

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Vegan Coconut Banana Muffins

Looking for the perfect dessert that “tastes” like it’s made with all the bad stuff but is actually NOT! Welcome to the coconut banana muffin.

Vegan banana coconut muffinsPhoto: Courtesy of Don’t Mess With Mama.

So these little precious gems will hack your sweet cravings. Make a big batch and you can munch on up to four per serving. If you have a bunch of leftovers, just freeze them in a ziplock. So now comes the recipe. And if you’re not a vegan you’re probably wondering what the heck is a flax egg!? Yeah, I hear you. I never heard of a flax egg in my life either. But this is all you do PER EGG: One tablespoon ground flax and 2 1/2 tablespoons water and mix for 5 seconds. Let sit for 5 minutes and it will look like the consistency of an egg. Done.

Flax EggTHE FLAX EGG!

Vegan Coconut Banana Muffins
 
Prep time
Cook time
Total time
 
Author:
Serves: 44 mini muffins
Ingredients
  • 4 medium ripe bananas
  • Half cup of local honey or organic brown sugar (the only not so good ingredient)
  • ¼ cup melted organic coconut oil
  • 1 teaspoon vanilla extract
  • 2 teaspoons baking soda
  • ½ teaspoon pink Himalayan salt
  • ¾ cup organic sprouted spelt flour
  • ¾ cup organic almond flour
  • ½ cup organic rolled oats
  • 2 flax eggs for vegan option (or 2 eggs)
  • ½ cup shredded unsweetened coconut
  • ¼ cup chia seeds
  • ½ cup mini organic chocolate chips (if desired)
Instructions
  1. Pre-heat oven to 375 degrees F and lightly grease mini-muffin tin with coconut oil.
  2. Prepare flax egg in a large mixing bowl. Let sit for 5 minutes.
  3. Add banana and mash, leaving a bit lumpy for texture.
  4. Add brown sugar, baking soda, salt and whisk for one minute.
  5. Stir in vanilla, melted coconut oil and mix.
  6. Add flour, oats, chia, and chocolate chips and stir with a spoon or spatula until just combined.
  7. Put in mini muffin trays. Don't forget to spray.
  8. Bake for 15 minutes.
  9. If you're feeling it, sprinkle with extra shredded coconut.

So big thanks to my niece Jelly for bringing this recipe into my life and her vegan friend Brittney who made them for her. Check out Brittney’s Instagram, Plant Based Bird for more vegan recipes.

xoxoxo,

Tiffany and my cohort in baking, cooking, laughing, and once in a blue moon….working, Kitty.

I WAS a Complete Skeptic…Until Now

chickpea blondies

 

Y’all.  I just made these Blondies from Ambitious Kitchen and they are insane.  Let me start by saying as much as I LOVE hummus, I do not like chick peas straight up. Like, at all.  Really, the only reason I tried this was because (shocking) I had everything to make them and was dying for something sweet.  I was pretty close to hitting up Kroger for a dozen Krispy Kreme donuts so drastic measures had to be taken. Like chick peas in my dessert bars.

 

 

ingredients rtp

 

Anywho, the BATTER alone is DELICIOUS and safe to eat RAW so if you never get to the actual bars, you’ll get no judgement from me.  I used sweetened cacao nibs because that’s what I had but try chocolate chips or dark chocolate, whatever you want.  I also used a combo of honey and maple syrup to sweeten.

 

batter rtp

 

I don’t post a recipe on the blog unless I like it a lot BUT I LOVE THIS ONE.  It is going to become a staple around here without a doubt.  I love that they’re gluten free, dairy free, and healthy.  TRY IT!

 

final rtp
Just standing over the final product eating straight from the pan with a FORK!

 

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