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Katherine Baker

Fall 2019 Recent Vegan Eats

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Hello internet friends of my mind! It’s been a couple weeks so I thought I’d do another recent vegan eats. In this mini-series on my blog, I take a break from facts and recipes, and share little bites of my life and every deal meal and snack ideas along with the occasional interesting food highlight.

I have been busy and stressed and anxious lately and not on my phone as much (in fact I’ve taken a couple weeks of Instagram here and there) so I may not have photographed all of my foods. In fact, I realized while typing up this post that I included very few dinners/meals (hanger happens), but as always, this is just a random compilation of food choices meant to review new products, and offer budget-friendly plant-based meal ideas to you all, and is never intended to depict an ideal or perfect diet.

Okay, now on to the eats!

Toaster waffles

On a serious kick lately! I get Vans or natures path or 365 brand when I can (both are vegan) and top with nut butter, cinnamon, bananas, and real maple syrup.

So scrumptious! #toasterwafflesarelife

Amy’s burritos

These were on super sale at Wegman’s and so I got myself some to keep on hand. I love all things Amy’s and these are great for when I feel like I need to mix things up and/or don’t want to think about lunch or dinner.

I tried the new Tagine wrap. It was good! I still think my favorite might be the tofu breakfast burrito – that is a true gem. I love amys burritos because you can get them without rice. While I like rice I feel like sometimes in small frozen burritos it just takes up half the potential flavored filling space, so I appreciate that amys has options.

These burritos run a bit small to fill me up for a meal, so if I eat them for dinner I always pair them with avocado, salad, beans, and/or veggies. Yummy!

Peanut butter and banana sandwich…dipped in syrup?

Im not sure how or why I did this the other day. But my stomach was feeling really off and it sounded good. And it was. Basically I just dipped my peanut butter & banana sandwich in a wee bit of maple syrup. I was really craving sweet and my stomach felt super off so I followed my cravings which lead me here. Honestly, it was good. A little sweet for the everyday in my opinion, but I wouldn’t not do it again if that makes sense…ha!

The last of the Pumpkin Spice Chocolate Chip Cookie Dough Balls:

I’ve been slowly eating these Pumpkin Spice Chocolate Chip Cookie Dough Balls (made with beans!) out of my freezer and finally finished them. Perhaps another batch is in order!

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Is Coconut Oil Good for You?

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Coconut oil falls under the category of foods that some people consider to be a miracle food, and others claim to be poison. Some diets and blogs applaud embrace the oil and speak highly of its alleged health benefits, while others see it as toxic goo that should be avoided at all costs. Which begs the question: is coconut oil good for you?

Let’s take a look at the current state of the science, and see what it says about coconut oil, and I’ll let you make your own conclusions. 

*Disclaimer: As always, this is general information intended for healthy adults to gather general information. Your needs may vary based on medical status, lifestyle, or life-stage. Please never replace generalized health information you’ve read online with individualized clinical ca

What is Coconut Oil?

Coconut oil is a tropical oil made from the kernel (aka the white ‘meat’) of mature coconuts.

There are two types of coconut oil found commonly in the marketplace: copra oil, which is typically made from dried coconut meat, and virgin coconut oil (VCO), which is processed from fresh coconut meat within 24 hours. The two forms have similar nutrient profiles, but VCO is considered “unrefined.”

So what does the science say? Is coconut oil good for you?

Many people believe the fat in coconut oil has beneficial properties; it is often touted upon for containing medium chain fatty acids (MCFAs). MCFAs are absorbed differently than short and long chain fatty acids, and there has been some data to suggest that MCFAs have some unique and potentially beneficial properties.

It is true that MCFAs are considered to be absorbed more efficiently than long chain fatty acids. Unlike other fatty acids, which must be transported through the lymph, MCFAs are transported from the gut directly to the liver, and can enter the mitochondria independently of the carnitine transport system. They also undergo preferential oxidation, meaning they are quickly harvested as fuel for the body.

However, coconut oil is not primarily composed of MCFAs; in fact, it typically contains no more than 14% MCFAs, and is about 80-90% saturated fat.

High levels of saturated fatty acid consumption has been consistently and strongly associated with increased LDL levels. 

LDL is a type of cholesterol often referred to as ‘the bad cholesterol,’ as it allows cholesterol to build up in the blood, and can increase your risk of cardiovascular disease, which is currently the number one killer in the United States.

It’s recommended that most people consume only 7-10% of their total calories from saturated fat; even less (usually 5-6%) is recommended for those with elevated LDL levels. 

Seeing as coconut oil is rich in saturated fats, many major scientific and medical regulatory advisory boards, including the American Heart Association, have suggested limiting or avoiding coconut oil consumption, and replacing it with other types of fat (like mono and polyunsaturated fats, see this article for more).

A review of coconut oil and cardiovascular risk factors published in 2016 supports this recommendation.

Some news headlines and health influencers have also given the public the impression that coconut oil can be used for prevention and treatment of Alzheimer’s disease, bone loss, and glycemic (blood sugar) control. 

An actual look at the data behind these claims suggests all studies on these disease topics are limited, and fail to show significant or consistent properly-powered results.

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What is lactose intolerance? What causes lactose intolerance?

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Hello friends! I hope you’re having a wonderful day. I apologize for the blip in blogging; I have been crazy busy with school and experiencing simultaneous computer issues. I am really hoping my laptop holds out for service until winter break. I really need it! Eep! Anyways, today while studying for a test, I was reviewing lactose intolerance and thought “Gee, this is interesting. Maybe I can procrastinate studying by writing a blog post about what causes lactose intolerance.”

So here we are! Procrastinating studying by writing about something else I’m studying. Do I know how to have a good time or what? But all jokes aside – this is a topic that impacts the majority of people (yup, more people are lactose intolerant than tolerant – read on to find out why).

I grew up super duper lactose intolerant, and that was back in the day before there was a dairy-free version of everything (I remember kids making fun of my Silk Very Vanilla boxes of soy milk, which by the way, are still delicious). Luckily, lactose intolerance is easy for most to manage, especially nowadays thanks to the dairy-free boom. But let’s chat about what lactose intolerance actually is, and why it happens. Read on!

What is lactose intolerance?

Lactose intolerance is the inability to digest lactose, which is the main sugar found in milk. Lactase, an enzyme, breaks lactose into glucose and galactose, to be absorbed by your small intestine. 

People with lactose intolerance have insufficient lactase, meaning lactose in milk can’t properly be split into glucose and galactose for easier absorption. 

Instead, individuals who are lactose intolerant have undigested lactose in their colon. Bacteria flock to the lactose to try to break it down. This fermentation process causes osmosis (meaning it brings water to the area) and creates gas, which comes out as, well, gas. The bacterial breakdown of lactose leads to the symptoms associated with lactose intolerance.  

What are the symptoms of lactose intolerance?

Bloating, diarrhea, gas, abdominal pain, nausea, stomach rumbling/gurgling sounds, and indigestion upon ingestion of milk or milk products.

Some people may even vomit upon ingestion of lactose-foods. 

What causes lactose intolerance in humans?

As it turns out, lactase deficiency is actually the norm for most adult populations. In most mammals (including humans), the gene that transcribes for lactase to be produced is turned off as the mammal matures after weaning off milk from their mothers, limiting their ability to digest milk after childhood.

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What are VOCs? How can VOCs impact health?

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Hello! Welcome to this post about VOCs. You may be wondering, “What are VOCs? And how can I reduce my exposure to them?”

Or, you may be like I was before I got my MPH in environmental health science and be like “All that stuff is whatever; I’m sure it’s fine. People live with chemicals and stuff all the time.” 

Ahh, sweet ignorance. Seriously though – getting my MPH in environmental health science really opened my eyes to a variety of topics I feel like more people should be educated about. It’s easy to be told and to believe that chemicals and pollutant exposure are just a part of life, and that everything is fine, but the truth is, many produce real and serious risks!

Please know that I am not an alarmist, nor do I want to ignite fear into you about any specific food or chemical. My goal is always to provide information about nutrition and environmental health science to equip people to make choices for a healthy life.

Random story…What Inspired this post

VOCs have been on my mind a lot lately, due to some 4-day-turned-4-week contract work that I was told was “low-VOC.”

Obviously, me being me, I had the urge to look up the chemical being used and to do my own risk assessment, and can say, that although it is not a known carcinogen to humans, I wouldn’t consider the work being done to carry zero risk.

I also have hypersomnia and am super sensitive to chemicals, so let’s just say…the last four weeks have been trying me.  Of course, my concerns were washed over, and I was told repeatedly that “VOCs are fine!” 

Sometimes it’s frustrating to have authority but not be respected. Sigh. I have legitimate training in this area, and literally was stared at like I was an alarmist idiot.

So it goes with choosing to study environmental health science and nutrition and looking young and having others make assumptions about my qualifications and level of competence. Just over here dealing with daily headaches and worried about people (and pets!) in this building! Sigh. In an attempt to turn my frustration into something positive, here is an informative post on VOCs to help you live your best life!

Anyways, let’s chat VOCs!

What are VOCs?

Volatile Organic Compounds (also known as VOCs) are compounds that are easily vaporized and turn to gases. VOCs include a variety of chemicals, emitted by a by a wide range of products, and inhaling VOCs can lead to both short and long-term health effects.

VOCs are most often found in higher concentrations indoors than outdoors. Many chemicals found in common building materials, home goods, and household cleaning products contain VOCs. 

Sources of VOCs include paints, paint strippers and other solvents, wood preservatives, aerosol sprays, air fresheners, pesticides, dry-cleaned clothing, moth repellents, building materials and furnishings, office equipment such as printers, copiers, and graphic and craft materials like glues, adhesives, permanent markers and photographic solutions.

VOCs are also found in cigarettes, secondhand smoke, and vehicle exhaust. 

The most common ways people are exposed to VOCs is through inhalation. Skin contact is another route of exposure. 

What are the Health Effects of VOCs?

VOCs can cause a variety of short and longer-term health effects.

Early symptoms of VOC exposure include ear and respiratory irritation, headache, dizziness, and visual disorders or impairments.

More generally, VOCs can cause ear, throat, nose and eye irritation and discomfort, difficulty breathing, as well as allergic skin reaction and rash. Epistaxis, or nosebleeds, may also occur from VOC exposure.

VOCs can also cause headaches, nausea, vomiting, fatigue, dizziness, and loss of coordination. 

Longer-term VOC exposure can cause damage to the liver, kidneys, and central nervous system. Some VOCs, including benzene (found in tobacco smoke, paint supplies, and automobile emissions) and methylene chloride (found in paint thinners and adhesive removers) are known carcinogens in human studies. 

Others, like perchlorethylene (emitted during the dry-cleaning process) are known carcinogens in animals, and suspected carcinogens in humans.

Formaldehyde, a well-known VOC, is known to impair lung function at high levels, and sensory irritation and asthma development at lower levels. 

As with all chemical exposures, health effects vary based on exposure level, time period of exposure, and individual susceptibility (some people are more susceptible than others).

VOC exposure in office spaces are sometimes responsible or contributory for a phenomenon known as “sick building syndrome,” or SBS. SBS describes a medical condition where people in a building have symptoms of illness of feel nondescript “unwell” for no obvious reason.

Elderly individuals and those with asthma may be more susceptible to the impacts of VOCs. Young children, who have an increased frequency of respiration compared to adults, are also more vulnerable. 

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Healthy Vegan Pumpkin Chocolate Chip Cookie Dough Bites

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You read that title right! These Vegan Pumpkin Chocolate Chip Cookie Dough Bites are simply scrumptious! And this recipe is a two-for-one. If you prefer, you can simply prepare the dough as a dip, and skip over the dough ball rolling/chocolate-dipping stage of these beauties, and enjoy a scrumptious cookie-dough-like dip with your favorite dippables (I’d suggest apple splices, pretzels, graham crackers, or whatever your heart desires)!

These Healthy Vegan Pumpkin Chocolate Chip Cookie Dough Bites are the quintessential fall treat, and naturally gluten-free (if you use gluten-free oats). The savory pumpkin, warm spices, and luscious cookie dough play nicely with dark chocolate chips, which add a nice texture and flavor contrast.

Now, here’s what makes these Vegan Pumpkin Chocolate Chip Cookie Dough Bites different from your average cookie dough snack: rather than have a butter or oil base, these bites are built on a foundation of beans, oats, and nut butter, providing your body with a superb combination of protein, fiber, whole grains, and healthy, satiating fats.

Dark chocolate adds some depth and sweetness, as well as some iron, magnesium, and extra fiber, too!

Now back to the beans: I find white beans provide the ideal neutral flavor and buttery texture for these bites. Chickpeas will also work, if that’s what you have on hand!

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Mid-October Vegan Eats, Some Fall Family fun, and WIEIAD 2

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Hey there internet pals! It’s time for another recent vegan eats and another bonus WIEIAD. I decided I may do a couple more even though I find them odd. More than anything, I find video a fun medium to play with, and it gives me content to edit.

Before we dive in, I want to address my post frequency (or infrequency) recently. I’ve slowed down a bit since the summer time, simply because moving/adjusting to a PhD program/getting in the swing of things and juggling research, classes, TA-ing, graduate student orgs, and being a human/dog mom in a new town while being homesick has been…a lot! I’m trying to post at least once a week, and striving to value quality over quantity.

I decided I’d rather post once a week than have 3 crappy posts a week. So for now, that’s what’s going on. If you have post requests, leave a comment below or say hello to me on Instagram, Twitter, or YouTube. 

Okay, now read on for recent vegan eats featuring some visiting fam!

Apples

Once again, starting off a recent eats post with apples. Holy yum. The apples around here this time of year are incredible! I’ve been snacking on them daily. SnapDragon apples are a delicious new-to-me variety that have been fun to add to my apple rotation.

Other than that, fresh Fuji, Jonagold, golden ginger, pink lady, Cortland and gala have been my favs. What are your favorite apples? Tell me so I can try them!

Creamy Cheesy Vegan Pumpkin Pasta

I keep making this because it’s so cozy! Recipe for this creamy cheesy vegan pasta is here.

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What are Ultra-processed foods? How do they impact health?

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Have you ever eaten something, looked at the label, and realized that, even though it’s apparently in your native language, you can’t read or pronounce or understand a bulk of the ingredients? I have. Things like hyper-flavored, brightly-colored chips, candies, sodas and packaged baked goods often fall into a category of what’s called “ultra-processed foods.” But what are ultra processed foods? And how do ultra-processed foods impact health?

This is currently a hot topic in the world of nutrition science. Ultra-processed foods have been receiving lots of attention from various nutrition and food policy experts for their potentially detrimental impacts on human health, and many believe they should be a target for decreased consumption (however, with industry funding, this issue keeps getting swept under the rug).

So what does this mean for you, the consumer? Well, I’d like to start by saying most of us probably know that fresh fruits, vegetables, nuts, seeds, legumes, and whole grain products are generally beneficial for human health, and that things like Diet Coke, Oreos, Takis, Doritos, etc. But just what are ultra-processed foods, and just how much can they impact health? Read on for details!

*Disclaimer: As always, this is general information intended for healthy adults to gather general information. Your needs may vary based on medical status, lifestyle, or life-stage. Please never replace generalized health information you’ve read online with individualized clinical care.

What are ultra-processed foods?

Ultra-processed foods are foods that are mostly made of cheap industrial sources of dietary energy plus additives using a series of processes (like multiple milling, extruding, molding processes in a single object – ie ultra-processing’) to yield hyper-palatable foods with extended shelf lives.

Often times, they are low in fiber, protein, micronutrients, and are rich in additives, artificial colors, flavors, refined grains, sugar, salt, and/or unhealthful fatty acids. 

Examples include hyper-palatable chips, snack foods, candies, packaged baked goods and pastries, and microwave foods, and artificially-sweetened beverages.

Basically, ultra-processed foods are the foods you can’t really recognize the original ingredients in in the final product (for example, when I see a Dorito, I don’t think “oh yeah, the first ingredient in that is definitely corn.”)

Processed versus Ultra-Processed Foods:

I think it’s important to distinguish processed versus ultra processed foods. Many foods are processed, including things like table salt, tofu, frozen vegetables, and dried or canned beans. Processing does not automatically make foods detrimental to human health. 

However, ultra-processing often yields foods riddled with artificial colors, flavors, preservatives, sugar, and salt, and fewer micronutrients, fiber, and protein compared to lesser-processed foods. 

Unprocessed or minimally processed foods are things like fruits, vegetables, spices, herbs, etc. 

How Do Ultra-Processed Foods Impact Human Health? 

A recently published randomized control trial compared food intake of participants given an ultra-processed diet versus those given an unprocessed diet. The researchers admitted 20 participants into clinical center for two weeks, where they were allowed to eat ‘ad lib’ and monitored for 14 days.

Individuals in the ultra-processed group ate, on average, 508 calories more per day than those in the unprocessed group. 

If you think about it, considering ultra-processed foods are often micronutrient-poor, it’s possible they don’t have the same nourishing effect as lesser-processed foods, leading to increased need for food to obtain the proper balance of macro and micronutrients. 

Another study in JAMA found a correlation between increases in ultra-processed food consumption and increased risk of mortality in adults over 45. At 10-years follow up, those with the highest levels of ultra-processed food consumption had a 62% higher risk for all-cause death than did the people in the lowest ultra-processed food consumption group.

While correlation never explains causation, it could be that adults who consume lots of ultra-processed foods have less stomach space for minimally or unprocessed foods, like healthful fruits, vegetables, whole grains, beans, etc.

When ultra-processed foods displace micronutrient and fiber-rich foods in the diet, it’s easier to eat large volumes of energy-dense food that are rich in unhealthful fatty acids, artificial colors and flavors, refined sugars, and/or high fructose corn syrup, while still not fulfilling your body’s micronutrient needs.

Do I need to stop eating ultra-processed foods?

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Creamy Cheesy Vegan Pumpkin Pasta

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Holy cow it’s fall! Welcome fall and all things pumpkin! Including this dreamy Creamy Cheesy Vegan Pumpkin Pasta. I couldn’t deicide if I should name this “creamy vegan pumpkin pasta” or “vegan pumpkin mac’n’cheese,” and since the dish falls somewhere in the middle, I just went with Creamy Cheesy Vegan Pumpkin Pasta. I hope you’re okay with the title. I am. According to James ‘It’s not about the pasta’ anyways (…Vanderpump Rules reference anyone?)

Now let’s talk about this pasta. This Creamy Cheesy Vegan Pumpkin Pasta is lucious, healthful, dish bursting with warm flavors and nooshy goodness.

The deep umami flavor of the pumpkin puree is embellished a bit with aromatics like shallots and garlic, and punched up a notch with a bit of mustard, as well as some spices, like cayenne, cinnamon and paprika. If you’re feeling ambitious, feel free to steam or roast pumpkin or butternut squash, then cool it and puree. If using canned pumpkin is easier for you, that will work just fine.

Either way, you’ll be adding some beta-carotene and fiber-rich vegetable goodness to the base of your pasta, building a healthful, nourishing, and satiating plant-based meal.

If you don’t like any of the above mentioned spices, feel free to omit them. This pasta is fairly forgiving; as long as you have a good amount of salt, the pasta will taste delicious.

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Nutrition for Vegans: What to Know About Plant-Based Diets

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Hey friends! Today we are going to be talking about nutrition for vegans. If you’ve been on my page before, you may have noticed I frequently post about nutrition, and I also frequently post vegan recipes and lifestyle stuff. However, it recently dawned upon me, that besides this article about B-12, I rarely post nutrition for vegans.

Specifically, I want help vegans, vegetarians, and/or veg-curious people understand what nutrients they need to watch for on a plant-based diet. 

There are a lot of misconceptions about vegan diets and their nutritional adequacy, so my goal is to provide you with the information you may want to help you make informed choices about your diet and health. 

I hope you enjoy this post about nutrition for vegans! Let me know if you have any questions in the comments below, and/or reach out to me on Instagram, Twitter, or YouTube. 

*Disclaimer: As always, this is general information intended for healthy adults. Your needs may vary based on medical status, lifestyle, or life-stage. Please never replace generalized health information you’ve read online with individualized clinical care.

Video version here.

So, what is a vegan diet?

In case you don’t know, a vegan diet is a diet that avoids all animal products, including meat, eggs, dairy products, fish, gelatin, etc, and sometimes (depending on the vegan) honey.

Are vegan diets healthy?

Vegan diets can be healthy. Vegan diets can also be unhealthy. The same holds true of pretty much every dietary pattern. It really depends on what you eat most of the time. 

There is some data that suggests vegetarian diets are associated with lower blood pressure, lower LDL cholesterol levels, improved blood glucose control for those with type two diabetes, and lower rates of cancer.

It is likely that the increase in plant-foods like fruits, vegetables, whole grains, beans, legumes, and seeds – all of which are beneficial for human health and prevention of chronic disease – among vegetarians and vegans is the reason for these findings.

Furthermore, vegans and vegetarians don’t consume processed meats and red meat, both of which have carcinogenic (cancer-causing) properties.

That said, ‘vegan’ does not automatically mean ‘healthy.’ Pre-packed vegan snack foods, baked goods, cookies, crackers and chips may not be better than their non-vegan counterparts. It’s important to eat a balanced vegan diet to ensure you get enough of the correct nutrients to be healthy, feel your best, and to thrive in your life. Hence this nutrition for vegans blog post!

Are vegan diets adequate?

If properly planned, vegan diets can be nutritionally adequate. Vegetarian and/or vegan diets can support all life stages, including childhood, adolescence, adulthood, pregnancy, and periods of lactation. 

Vegan and vegetarian diets can also support active lifestyles. Yes, vegan diets are even appropriate for athletes. There isn’t too much research looking into dietary patterns and athletic performance, but one recent study I found showed no difference in athletic performance between meat eaters and vegans.

I have heard some people believe (or have been told by health professionals) that it is not possible for growing adolescents, children, pregnant or breastfeeding women, or females with amenorrhea to be healthful on a vegan diet. This is not true.

The American Dietetics Association and Dieticans of Canada, have stated it is possible to maintain a healthful vegan diet at any life-stage if done properly. 

And from my prospective, it’s all about what you eat. You can do any diet properly or improperly; it’s all about making sure you get a diverse, balanced diet that contains all the macro and micronutrients you need in optimal amounts.

What nutrients do vegans need to watch?

As I mentioned above, properly planned vegan diets can be nutritionally adequate. Notice the phrase properly planned. There are some specific nutrients vegans should be keeping track of to ensure they are obtaining a healthy diet that meets their physiological needs.

Vitamin B-12

If I could urge vegans to monitor only one micronutrient in their diet, I would tell the watch their vitamin B-12 intake. Vitamin B-12 is an essential micronutrient that plays a role in DNA synthesis, the formation of red blood cells, and helps maintain proper neurological function.

Vitamin B-12 also acts as a cofactor for methionine (an amino acid) synthase, which catalyzes the conversion of homocysteine to methionine. This is important because high levels of homocysteine are associated with increased risks of cardiovascular disease, heart attack, and stroke, and  the formation of methionine is important, as it is required for the formation of S-adenosylmethione (or SAM), which is considered a universal methyl-donor for a multitude of substrates, including DNA, RNA, proteins, hormones, and lipids. 

Signs and symptoms of deficiency include weakness, fatigue, lightheadness, pale skin, pale skin, diarrhea or constipation, tingling or numbness (especially in hands and feet), depression, memory loss, behavioral changes, depression, and vision loss.

If you want to know more about B12, I wrote an entire post about it. But basically, it is very important, and it can also be very hard for vegans to get enough of!

Vitamin B-12 is found mostly in animal products, like fish, meat, eggs, poultry, milk, milk products.

It’s also found in a couple vegan-friendly foods, like algae products, nutritional yeast, vitamin B-12-fortified breakfast cereals, and other fortified foods. Some plant milks and mock-meats are also fortified with B-12. If you’re curious, read labels. 

I advise vegans who do not eat a lot of nutritional yeast and algae products (heck, even meat eaters or vegetarians who don’t eat a lot of eggs/meat/dairy) to seek out plant milks, cereals, and/or mock meats or other foods that are fortified with B-12. If these foods aren’t your thing or you can’t find them, I’d encourage you to take a B-12 supplement. 

It’s very important to consume on a regular basis, even if you feel no symptoms of deficiency. Vitamin B-12 can be stored in the liver and if you have ample stores, you may not experience signs of clinical deficiency for a couple years.

However, you still need to make sure you’re getting enough B-12! Besides increasing the risk of heart disease, inadequate B-12 intake can cause irreversible neurological damage. So, please, vegans, make sure you get enough!

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Early Fall Vegan Eats (And a ‘Vegan What I Eat in a Day’)

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Welcome back to vegan eats! Where every couple of weeks I share some meals and snacks I’ve been noshing on lately. I hope you enjoy these early fall vegan eats! Who else can’t believe it’s practically October ?!

These meals are typically not glamorous and/or super interesting. In fact, reading over this post I’ve realized most of them probably sound weird and look terrible. But hey! This is my real life. I’m a bit fatigued from the food glamor aesthetic of insta and have had zero desire to make my food look cute. Mostly I’m just concerned with refueling and moving on lately. So here we are! I also did a “Vegan What I eat in a day” which I felt really weird about, but feel free to check it out if you’re interested.

As always, these posts are meant to share ideas about simple food and tidbits of my life, and are not meant to be an example of a ‘perfect’ diet. Everyone has different needs, resources, and taste buds. You do you! Now on to the vegan eats.

Apples!

Yum. I can’t get enough lately. Tis the season. For some reason I couldn’t stomach apples for a couple weeks during/after my tummy issues. Now I’m back on the apple train! This was a ginger gold. What’s your favorite kind of apple? I love trying new-to-me varieties.

PB&J

Who is surprised? That’s right, exactly no one. What can I say? It’s a packed lunch that never lets me down!

Spicy Potatoes with Beans and Veggies

This meal is also filed under “meals I make when I have minimal groceries but don’t want to go to the store.” It’s also filed under meals I genuinely enjoy so it’s a win-win. basically, I microwave-steam or roast potatoes (any variety works, I used white potatoes because they were on sale and sometimes I like mixing up the sweet potato game with some plain potatoes) with taco seasoning or a mix of turmeric, cayenne pepper and cumin.

Then I heat some beans and corn and sometimes a frozen veggie mix (like a peas/carrots/corn) mix with the same spices. I enjoy with whatever leftover veggies (on this particular day it was roasted cauliflower) I have plus some salad. I serve this with nutritional yeast, salt, hot sauce, and guacamole if I have it. Yum! Filling, cheap, nutritious, delicious. Meal win.

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