Vegan Dark Chocolate-Dipped Homemade HobNobs

Vegan Dark Chocolate-Dipped Homemade HobNobs

Do you ever just randomly get the urge to bake something British in the middle of a Saturday afternoon? Because same. I’m not sure if Mary Berry was whispering in my ear as I was sleeping last night, or what (okay, more likely that I saw a pile of HobNobs in the clearance section at Sendiks the other day), but for some reason, I had quite the hankering to make some homemade dark-chocolate dipped homemade hob nobs this weekend.

After chanting “On your mark, get set, Bake!” to myself, I got to the kitchen and made my British bake-off homemade Hobnob dreams come true.

Homemade Vegan HOBNOBS.jpg

Now what is a HobNob, you may ask? ‘HobNobs‘ are a brand of commercial biscuits popular in the UK (and according to Wikipedia, parts of Ireland).

They’re simple, salty-sweet, crispy cookies that are similar to digestive biscuits, but are visibly studded with oats, making for a rustic-looking round cookie.

Easy Vegan Hob Nobs

The best way I can think to describe the flavor of a Hobnob to someone who has not yet experienced their glory is as follows: imagine a salty and more-textured-than-usual, oat-studded circular graham cracker. That’s kind of what you get when you eat a Hobnob. And they are nothing short of glorious.

Continue reading “Vegan Dark Chocolate-Dipped Homemade HobNobs”

Vegan Eats Roundup: Back to School Edition

Vegan Eats Roundup: Back to School Edition

Back to school, back to busy season! My goodness it’s been just over a week and I already am feeling all the feels for this fall. Excitement, stress, uncertainty, and gratitude for opportunity! Between being a full time graduate student, TA, and rewatch assistant, it’s been a 10-day whirlwind and we’re just getting started.

I thought I’d do a recent eats recap for ya. I was doing them weekly for a while, but have sort of transitioned to bi-weekly, just because most of the time I’m lazy and forget to take pics and/or because I usually eat some variation of pb&j for most lunches during the school year (hey, it packs well and tastes delicious, don’t judge me). So here we go! Hope this inspires some yummy plant-based food ideas for you.

Continue reading “Vegan Eats Roundup: Back to School Edition”

Cauliflower Steak with Herb & Hummus Sauce and Hazelnuts

Cauliflower Steak with Herb &  Hummus Sauce and Hazelnuts

I love cauliflower; it’s one of my favorite vegetables. I’d even go so far as putting in my top three most loved vegetables, alongside sweet potatoes and romaine. And lucky for my tastebuds, cauliflower is finally having the moment I’ve always believed it deserves, and I’ve been trying it in every shape and form I can get my hands on. However, I realized last week I’d not yet made a Cauliflower ‘steak’ before, and then when whole heads of cauliflower went on sale when I was at the stores a few hours later, I decided to give it a try, and the Cauliflower steak with Herb & hummus sauce was born.

Vegan Cauliflower Steak with Herb & Hummus Sauce and Hazelnuts

The result was an interesting and different veggie-packed dish that I will make again and again. Now, obviously, a cauliflower steak is nothing like a beef steak and I am by no means trying to fool anyone there.

Easy vegan Cauliflower Steak with Herb & Hummus Sauce and Hazelnuts

Rather, I think this is a fun way to eat veggie and should be enjoyed in its own entity (I feel the same way about rice vs cauliflower rice – just different foods completely, so I don’t compare or replace them with one another, but enjoy them for what they are). I went with a rather simple preparation for the cauliflower. Just a bit of high-heat oil, salt, and pepper.

Continue reading “Cauliflower Steak with Herb & Hummus Sauce and Hazelnuts”

How Studying Nutrition Changed The Way I Eat

How Studying Nutrition Changed The Way I Eat

Back in the day, I got my master’s degree in human nutrition from Columbia University. It was an intense, interesting, and rewarding experience: one that left me hungry (no pun intended) to learn more about the field. A pivotal experience, my MS in human nutrition instilled an insatiable scientific curiosity in me, and is probably why I’m on the path I am on today.

I chose to study nutrition because I was always fascinated in how the foods we use to fuel our body have the power to impact our health. For many, many, years, however, I wanted to be a doctor. However, when I was shadowing physicians, I realized many lacked nutrition education and training.

Which totally is not their fault – most medical schools have minimal time/curriculum devoted to nutrition. But when I learned about this reality, I wanted to ensure I’d have a solid foundation of nutrition (outside the nutrition minor I got while at NYU) in addition to a medical degree. And so, I enrolled at Columbia prior to going to med school.

Obviously, I’ve gone a none-medical route since, but since I’ve studied the topic, I occasionally get asked questions about nutrition, specific ingredients, my diet, and how I think others should eat.

So I thought it may be interested to list out how I’ve changed my diet since studying nutrition. Below are 12 ways studying nutrition morphed how I eat and how I think about food and health in general.

Continue reading “How Studying Nutrition Changed The Way I Eat”

What I’ve Been Eating Lately (Vegan)

What I’ve Been Eating Lately (Vegan)

Hey hey it’s time for another recent eats roundup. Here are some yummy recent vegan things I’ve been munchin’ on. I hope it inspires some yumminess in your life!

Bananas + Justin’s Chocolate Hazelnut Butter

img_5922

After eyeing up Justin’s Chocolate Hazelnut Butter for a long time, I finally snatched it when it was on sale at Whole Foods for $7.99. Yes, still a splurge. But I have been itchin’ to try for so long!

It did NOT disappoint. It’s so good on bananas. Actually it’s pretty much good on everything (I’ve tried ice cream, toast, and apples too), but especially bananas. Obsessed. A worthy splurge IMO!

BANACHOS.

img_5827

You know it. Recipe here, video here.

Butter Lettuce Salads

img_5817

Every since I was little, I’ve loved butter lettuce. I can eat a whole head or bag of it in one sitting, easy. Goes down like nothin’.

I love the delicate yet crunchy and refreshing leaves. Have really been loving salads with Bibb or butter lettuce, nuts, and fresh peaches. Lately I’ve been rotating between Trader Joe’s Green Goddess and Panera Poppyseed dressing. And sometimes, I mix them. YOLO.

Continue reading “What I’ve Been Eating Lately (Vegan)”

Everything You Need to Know about Cancer and French Fries

Everything You Need to Know about Cancer and French Fries

By now, you’ve probably come across an article on your social feed about how French fries or fried potatoes in general are causing cancer. If not, congrats. The blissfully ignorant state of not knowing about the potential harm of over consuming fried potatoes means your life is probably less anxiety-ridden than my own (oh, and sorry for bursting that bubble of cozy comfort with this post. Feel free to stop reading right now if you’d like).

img_6636

Anyways, I’ve gotten a lot of Qs about this topic, so I thought I’d address it here. As a potato-finatic and food tox and food safety enthusiast, this issue hits close to home and is one I wanted to examine for myself. This topic actually came up in food tox before I saw it trending all over social media, so I was happy to have a solid grip on the science before all the media hype surrounding it.

So, let’s dive into the nitty starchy gritty: potatoes, French fries, and acrylamide: what you need to know about the risks, and how to minimize your own.

Ps: I had been pausing blogging, not by choice, but out of circumstance, as when I tried to transfer hosting sites, my site was kind of MIA from the internet for over a week…talk about anxiety-inducing. Oy.

Anyways, now that I’ve got my site back, I’m going to work with a different company on transferring the site (because I’ve got bigger and better things planned) and in the meantime keep chugging along here.

So what’s the risk? Are my potatoes and grains giving me cancer?

img_3891

Acrylamide does not appear to be of concern in raw foods themselves; it seems to be formed when certain starchy foods are cooked at high temps.

So the risk does not lie necessarily in the potatoes or grains per se, so don’t think you have to instantly ban potatoes from your household. The risk is actually from the acrylamide that develops upon high heat cooking of the potatoes (usually above 250°F).

What is acrylamide?

Easy Baked Cripsy Sweet Potato Wedges with Almond Butter

Acrylamide is a chemical compound found in a lot of industrial production. It’s also found in cigarette smoke. It’s also in many foods, including canned black olives, potato chips, French fries, dark browned toast, coffee, prune juice, and some breakfast cereals.

Acrylamide can also form in some foods as a result of the amino acid asparagine being heated to high temperatures in the presence of certain sugars. This is what happens when potatoes are fried in hot oil. Potatoes happen to have high levels of asparagine, hence the recent concern about french fries, acrylamide and cancer.

Baking and roasting can also lead to acrylamide formation. Generally speaking, the longer and hotter the cooking method, the more acrylamide is likely to form. Boiling and steaming do not typically lead to acrylamide formation.

Continue reading “Everything You Need to Know about Cancer and French Fries”

An Update on the Future of this Site

An Update on the Future of this Site

Helllooooo my friends! How’ve you been? I feel like a terrible person for going MIA yet again for a month. I was in wifi/reception-less Alaska for 9-10 days, then working on a host transfer, which got messed up multiple times. Oof. I couldn’t even access my page for well over a week. Talk about stressful!

But I’m back and wanted to address a few things. First, you may notice things here look a tiny bit different. That’s on purpose. And know that this design/feel is temporary. I’m working with a new company to transfer to a bigger, badder hosting site and make the website much more user-friendly because…

I want to expand this space. More than recipes/random life updates/recaps/musings. I want it to be a reliable, approaching resource for all things health, nutrition, climate change, sustainability, and vegan lifestyle. With tidbits of my own life tossed in, of course.

Screen Shot 2018-05-24 at 8.27.31 PM

The truth is I started this blog a long time ago. I’ve learned and grown so much since then both in my knowledge of nutrition/sustainability/cooking, AND in my knowledge of online content creation.

And I haven’t been proud of some of the stuff on the site. I want to be proud of every.single.thing. I post. That means better recipes, more responsible science-based posts, and more of my life/emotions. I want to leave it all out on the table for you guys. I love connecting with others via the internet, so let’s be friends :-)/

Videos will also be launching soon, so stay tuned for that.

Nutella-Stuffed Chocolate Chip Cookies Vegan

As always, if you have any questions, ideas, or requests, please leave a comment below or HMU on Insta. I LOVE hearing from you.

Stay #blessed fam~

-Katherine

 

 

What You Need To Know about Vitamin B-12, Especially if You’re Vegan

What You Need To Know about Vitamin B-12, Especially if You’re Vegan

It’s funny. When people find out you’re vegan or vegetarian, suddenly everyone and their mother becomes your nutritionist, wondering if you get enough protein, if you take supplements and get enough Vitamin B-12, and if you’re malnourished and falling over yet, etc.

No one bats at eye or comments at people who sustain themselves off pizza, burgers, fries, and chips, but so many feel entitled to scrutinize the nutrient-content of plant-based diets.

But I digress. This post is about the main nutrient of concern for vegetarians and vegans. No, it’s not protein (which in fact, most people over-consume). It’s Vitamin B-12. If you’re vegetarian, vegan, pescatarian, have chronic bowel issues, and/or are over the age of 50, you should assess and consider if you are getting enough vitamin B-12.

nutritional yeast

I don’t very often flex my MS in nutrition muscles on the blog. I always intend to, but I find my brain so exhausted of academic/science writing from school that much of the time the blog is filled with recipe and lifestyle posts because those are fun and relaxing to write.

But I really do want to make an effort to communicate more nutrition info here on kbaked.com. Let me know if you like this kind of content and/or what other topics you’d like to see covered! Without further adieu…here’s what you need to know about Vitamin B-12.

What is Vitamin B-12?

Vitamin B-12 (also known as cobalamin) is a water-soluble vitamin and was the last vitamin discovered. It’s found in various forms, including cyanocobalamin (often found in supplements and fortified food), as well as methylcoablamin (a methylated form) found in animal products.

Cyanocobalamin needs to me methylated for your body to make use of it. Both are well-absorbed, and it’s currently unknown if there’s a “better” or more bioavailable form to consume.

Continue reading “What You Need To Know about Vitamin B-12, Especially if You’re Vegan”

Easy Homemade Chia Jam

Easy Homemade Chia Jam

I love me a PB&J. Or an almond butter and J. Both are wonderful. And something I feel I appreciate more as an adult than as a child. Anyone else? Okay, maybe just me.

Easy Homemade Chia Jam

While I’m a nut butter fiend, I also appreciate a scrumptious jam or jelly. The issue, I find, with many at the store is that they’re so darn sweet.

Chia Jam Recipe

I’m all about desserts, but when it comes to breakfast foods like yogurt, jams, and oatmeals, I’m very turned off but overly sweet things. Hence, I seek out sweetened-with-only-fruit jams (Crofter’s Organic is my favorite brand, and Trader Joe’s has some good options, as well) or I make my own homemade chia jam.

img_1277

 

Chia seed jam is the easiest thing ever. All you do is add chopped up fruit, chia seeds, and a hint of lemon juice if you’re feeling fancy. If you want to up the sweetness factor, go ahead and add a tablespoon or two of sugar, honey, or syrup.

Continue reading “Easy Homemade Chia Jam”