Grab & Go Protein Balls

All of us prioritize the time in our days differently. Whether you make time for meals or not, these little guys most definitely have a place somewhere in your day. They can be breakfast on-the-go (PERFECT for after that morning spin or yoga class) or they can be a mid-afternoon snack when you’re feeling snack-y. Or both, I’m not judging. In fact, I’ll be so proud of you for getting some healthy fiber and protein into your day.

Protein Balls*:

• 1 large banana, mashed

• 1/3 cup peanut butter

• 3/4 cup rolled oats (not quick cook)

• 1 TBS hemp seeds

• 1 TBS chia seeds

• 1 TBS dried goji berries

• 1 TBS mini chocolate chips

• 1 TBS maple syrup

• 1/2 tsp cinnamon

• 1/4 tsp salt

• 1/2 cup + 1 TBS unsweetened coconut flakes, separated

Method:

On a large plate, pour 1/2 cup coconut flakes and shake carefully to make an even layer. Set aside.

In a large mixing bowl, combine all ingredients, and mix with a large spoon or spatula to thoroughly combine. Refrigerate mixture for 10 minutes to let it set.

Using a 1 TBS measure, scoop and roll mixture gently in your hands to create each ball, and roll in coconut flakes until evenly coated. Repeat, and line balls on a cookie sheet. When done, refrigerate balls for 15 minutes.

You can eat right away, or you can pack them away in the refrigerator or freezer. They’ll keep in the fridge 2-3 days, and you can store in the freezer for 1-2 weeks.

*This recipe was developed in partnership with Ilana Broad.

How To Make Meal Prep Not Suck

A friend and I were recently talking about how we feel like all we do at the backend of the week is grocery shop, cook, and clean. We were swapping stories over how often we clean our bathrooms and how we feel like our food never lasts long enough in the fridge.

This concept of “adulting,” made popular by millenials, can be cheeky and used to poke fun at my generation that feels personally victimized by simple life responsibilities. However, if you haven’t read this article about millennial burnout yet, go read that and come back to this after.

With that being said, I’m all “how-to-adult” in the best way possible, always thinking about I can maximize my time and effort. While I love to cook and have learned to find joy in the mise en place-ing of it all, it’s taken time to get here. However, I’m confident that I can inspire at least one person reading this post to shift how they think about meal prepping.

Let me back up and answer the question, why meal prep? At the most basic level, it takes the thought out of what you’re going to have for breakfast/lunch/dinner during the week, so you can focus on other important things: your partner, your job, your side hustle, your friends, your family.

It can save you money. Let’s do some quick math: if your sweetgreen salad costs $15, and you’re getting that salad for lunch every day, that’s $75/week. I spent $60 on my grocery shop this week (a lighter week, as I wasn’t stocking up on a lot of pantry staples), and it went into lunches and dinners for at least 4 days this week, plus some meals for the freezer, plus some fresh produce, as well as a few canned items that I will use for future dishes. That nets to less than $8/meal this week!

It can make you healthier. Meal prepping allows you to know exactly what’s going into your food and how it’s being prepared. This is game-changing. You can control the amount of oil, the amount of salt, adding everything you want and leaving out everything you don’t. Eating whole foods and a variety of these whole foods is key, and something I strive for during my meal prep.

OK, so what can you do to take the dread out of meal prep?

1. It sounds simple, but, plan ahead - do your recipe research during the week! I love the NYT Cooking app and Instagram to find inspiration

   • Look for recipes that require one pot, which will always save time

   • Look for recipes that require stewing/simmering, which means you’ll be able to walk away while your dishes are cooking

   • I like to choose two recipes that require a lot of the same ingredients, but are different enough so that I won’t get bored during the week(s) of eating the same thing, e.g. my personal favorites right now: spiced chickpea stew and coconut curry lentil stew

   • Plan to freeze at least one or two containers of whatever you make so that your freezer will have a variety of items to choose from on weeks where you’re traveling or otherwise don’t have time to meal prep

2. Make a very detailed grocery list - even down to the ounces or cups of dry ingredients you’ll need. You can buy in the bulk section of the grocery store to save money, not buy more than you actually need, and will save time during cooking as you’ll have the exact amount ready to go

3. Spread your grocery shopping out over more than one day - avoid the Sunday scaries! You can buy canned goods on Saturday on your way back from yoga, and grab fresh ingredients on Sunday after brunch with friends… less time in the store each time, less to carry each time

4. Prepare your storage containers ahead of time - make sure you have enough to hold all of your delicious meal prep. Have them out and ready when you’re done cooking!

   • Label ahead of time, if you’re going to freeze some for later - I like to put the date it was frozen and what’s in the container

5. On your meal prep day of choice, spend time doing your “mise en place,” which means prep all of your ingredients before you start cooking

   • May sound counterintuitive to spend more time before you get started, but it will ultimately 1) save time during the actual cooking process, and 2) allow you to focus on your recipe in the moment

6. Clean up as much as possible while your dish(es) are cooking

7. Meal prep isn’t just for dinner - expand your horizons and prep breakfast, too! I love making chia seed pudding (recipe below) for a grab-and-go nutrient packed breakfast for after a morning workout

8. Shift your mindset - aside from all the physical prep you’re doing, do some emotional prep. Think, “I’m doing this because I have respect for my time this week, and I want to create delicious, healthy meals that will make me feel great inside & out.”

9. Invite a helping hand - this will save time prepping your ingredients, plus it goes along with shifting your mindset to make meal prep into a desired activity rather than a chore

Chia Seed Pudding (1 Grab & Go Serving)

• 3 TBS chia seeds

• 1/3 - 1/2 cup milk of your choice (less milk = more thick pudding)

• Mason jar with lid

• Toppings of your choice - sliced banana, peanut butter, cinnamon

Pour chia seeds and milk into the mason jar, and secure lid. Shake until chia seeds are thoroughly shaken up with milk. Take off lid, add toppings of choice, re-seal lid and keep in fridge overnight.

Fiesta Tempeh Wraps (The Runner Up!)

Remember that Instagram poll from last weekend? No? That's OK. I was having some serious takeout cravings but decided to take to the kitchen instead! The beef lettuce wraps won (see the previous post for those delightfully colorful morsels) but I want to help out my non-meat-eaters too!

Here's what you'll need to make my fiesta tempeh wraps [makes enough for a single meal & lots of leftovers!]:

Fillings:

• 2 TBS olive oil (split; for the pan)
• 1/2 red onion, chopped
• 2 small zucchini squash, chopped
• 1 clove garlic, diced finely
• 1 tsp cumin, split
• 1 tsp smoked paprika, split
• Salt to taste
• 1 8-ounce package unseasoned tempeh, sliced into 1/2-inch thick pieces (see picture for reference)
• Refried black beans (I bought a 15-ounce can refried black beans and what I didn't use, I put into tupperware for meals during the week)

Toppings:

• Sliced radish
• Sliced avocado
• Chopped cilantro
• Sliced lime

Wraps:

• Any kind you want! I used 2 Siete almond flour wraps per meal—you can find these at Whole Foods or small health food stores

Method:

In a large skillet or sauté pan over low-medium heat, heat 1 TBS olive oil. Add red onion, zucchini, garlic, 1/2 tsp cumin, 1/2 tsp paprika, and salt. Cook until the onion and zucchini are soft, about 5-7 minutes, depending on the strength of your burner. When the onion and zucchini mixture is cooked (soft and almost caramelized), transfer into a bowl and set aside. This makes about 1 1/2 cups cooked zucchini.

With the pan still over low-medium heat, add the remaining 1 TBS olive oil to the pan. Place tempeh slices in the pan, close to each other but not touching. If it doesn't all fit, no worries, you can repeat the cooking process with remaining tempeh.

Cook on one side for 3-4 minutes until browned, then with a pair of tongs, flip each slice over and cook on the other side for 3-4 minutes until browned. Add remaining 1/2 tsp each of cumin and smoked paprika, and salt to taste. When tempeh is browned on both sides, transfer to a plate and set aside. 

Now it's time to prepare the wraps! Place two wraps on a plate. Spread 1 TBS refried black beans on each wrap, leaving room around the edges. Add as much or as little zucchini mixture on to the wraps as you want, or you can have it on the side. Add 2-3 slices of tempeh to each wrap, and top with sliced radish, avocado, and cilantro. Squeeze wedge of lime over wraps to finish them off!

What's awesome about these wraps is having all of these different components that you can use to make different meals... try breakfast-for-dinner wraps with refried black beans, scrambled eggs, and zucchini; or a deconstructed taco salad with sliced tempeh, refried black beans, avocado, and radishes served over greens. The possibilities really are endless!

The Instagram Poll Has Spoken: Spiced Beef Lettuce Wraps

Me again, emerging from the heat wave that took over NYC last week and feeling motivated to spend time over a hot stove/in a hot little kitchen. After the most amazing day exploring Brighton Beach & Coney Island yesterday, all I wanted to do was bring back that fresh, summer feeling back into my meals. 

I took to Instagram to see what you wanted to see & eat—I offered one vegan option and one not-vegan option, and while the non-vegan option won, I'm still going to provide both recipes!

I'm not vegan—I've found that eating some quality meat & fish is best for my body & for feeling my best—but I do try to eat lots of plant-based meals during the week. But, not this week ;)

Here's what you'll need to make these lettuce wraps with sweet & spicy slaw:
[makes 3-4 servings, if you're measuring about 1/2 cup beef per person, or ~4oz]

Beef Filling:

• 1 lb ground beef [preferably grass-fed, grass-finished]

• 4-5 green onions, chopped

• 1 garlic clove, chopped

• 1 TBS coconut oil

• 1/2 tsp ground coriander

• 1/2 tsp ground turmeric

• 1/4 tsp garlic powder

• 1/4 tsp ground ginger

• 1 tsp Sriracha [or more to taste]

• Salt & pepper to taste

Sweet & Spicy Slaw Topping:

• 1 cup shredded carrots [I bought pre-shredded, it's so much easier]

• 1/2 cup thinly sliced jicama

• 1-2 large radishes, thinly sliced

• Juice of 1 small lime

• 1 TBS tamari [or soy sauce]

• 1 tsp Sriracha

• 1 tsp maple syrup

Lettuce Wraps:

• Butterhead lettuce, or romaine hearts

Method:

In a large sauté pan or skillet over low-medium heat, sauté green onions and garlic until soft, about 2-3 minutes. Add in ground beef, and break it up with your cooking spoon [I like to use wooden spoons] so that it can cook evenly in the pan.

Add in spices, Sriracha, and salt/pepper to taste, mixing it in with the beef to make sure it's thoroughly combined. Continue to break up the meat as it cooks. It will take about 10-15 minutes, depending on your stove top, to get the meat completely browned & cooked through. 

While the beef cooks, you can prepare the slaw ingredients. In a small mixing bowl, add in all slaw ingredients and toss with tongs or a spoon to coat evenly. Make sure you taste it—you can add more Sriracha or more maple syrup, depending on how spicy or sweet you like it!

When the beef is done cooking, turn off the stove and take the pan off the heat to let the mixture cool a bit [you can simply move the pan to another burner]. Rinse your lettuce and pat dry with a paper towel [no one likes a soggy wrap].

Lay down a couple of pieces of lettuce on your plate, fill with beef & top with slaw, and garnish with black sesame seeds or any other topping—you can try avocado, chopped cashews, or more Sriracha and tamari!

Hungry yet? Raise your hand if you can't wait for dinner tomorrow!

Rainy Day? Ravenous? Ragu!

I'm all about keeping things simple when it comes to cooking, and this dish is no exception. After a long day at work, all I wanted to do was curl up on my couch and binge How To Get Away With Murder (I wait 'til the full seasons are on Netflix, no spoilers!). It was also a Monday, and ugh, Mondays.

But sometimes, adulting requires you to do things you don't want to do, so I rolled up my sleeves and got into the kitchen. And it was soooo worth it! This ragu is quick—30 minutes, and I actually mean it—and is great over pasta, farro, or just some greens.

Here's what you'll need to make my Spicy Ragu (serves 1-2 for dinner, with leftovers):

• 1 lb 80-20 ground beef ("80-20" refers to fat ratio; preferably grass-fed, grass-finished—healthier & better for the environment!)
• 1 14oz can diced tomatoes
• 2 large cloves garlic, finely chopped
• 1 small shallot, finely chopped
• 1 TBS red chili flakes (give or take, depending on your spice-tolerance)
• 2 tsp each of fennel seeds, dried basil, oregano
• 1 tsp smoked paprika
• 1/4 cup white wine of your choice
• Salt & pepper to taste
• 1/4-1/2 water, if needed
• Olive oil for the pan
• 2 cups baby spinach
• 1/2 cup peas, frozen or fresh

Instructions:

In a large saute pan (1-2 inches deep), heat olive oil over medium heat. Add garlic and shallot to the pan, and cook until soft, about 1-2 minutes.

Add ground beef and cook until just browned, about 5-7 minutes. If there's a lot of fat in the pan, you can scoop it out, but there shouldn't be too much if using 80-20 beef. Add in diced tomatoes, all spices, white wine, salt and pepper, and combine completely. Cover, lower heat to low-medium and let sauce simmer for 15-20 minutes. Stir once in the middle of this time, and add water to thin the sauce, if needed. You can also add wine instead, if you prefer!

After the sauce is done simmering, turn off the heat, and stir in spinach & peas. The spinach will wilt very quickly, and the peas will retain their firmness and color. Serve immediately, or let cool completely before storing to refrigerate/freeze.

The Ultimate Breakfast Hack: Frozen Fruit Baked Oatmeal

I try to buy local, in-season produce when I can, but last-minute plans and little energy after a long day of work and a post-work yoga class can easily sabotage my efforts to use fresh produce in the proper amount of time. While exaggerated, that meme of the avocado that's ripe at 6:00pm and rotten at 6:02pm explains my frustration of buying and using fresh produce, especially fruit!

Life hack? Stock up on frozen staples for future meal-prep ease! Buy frozen fruits like berries, and veggies like peas and broccoli florets. I love adding frozen berries to smoothies and frozen peas to any stew-like dish I make. Frozen produce helps make meal prep easier because you're not running to the grocery store for those select, fresh items. You'll save a little money too, as frozen produce can be purchased at any time during the year, and fresh, out-of-season produce is often quite expensive. 

By no means am I suggesting you replace all fresh fruits and vegetables with their frozen counterpart. Fresh produce, when locally grown and in-season, contains important vitamins & minerals to support health. However, if you're in the middle of a long winter, grabbing frozen produce can help save money and still add some of those vital nutrients into your diet, like vitamin C to ward off that pesky cold.

Here's what you need to make my Mixed Berry Baked Oatmeal (makes 4-6 large breakfast servings)

Wet:

• 1 ripe medium banana
• 2 cups frozen, mixed berries, split into 1 cup portions
• 1/4 cup maple syrup
• 1/2 cup almond milk (or nut milk of choice)
• 1 teaspoon vanilla extract
• 2 eggs

Dry:

• 2 cups rolled oats
• 1/2 cup coconut flour
• 1/4 cup unsweetened shredded coconut
• 1 teaspoon cinnamon
• 1 teaspoon baking powder
• 1/2 teaspoon sea salt

Instructions:

Preheat oven to 350 degrees F. Grease an 8x8 baking dish with ghee (you can also spray non-stick cooking oil) and set aside.

In a blender or food processor, puree banana, 1 cup frozen berries, maple syrup, almond milk, and vanilla until smooth. Pour into a large mixing bowl. Add eggs and whisk until thoroughly combined.

Add in all dry ingredients—oats, coconut flour, shredded coconut, cinnamon, baking powder, salt—and mix until thoroughly combined. Finally, add in remaining 1 cup of frozen berries and mix until they're evenly distributed throughout mixture.

Pour mixture into baking dish, making sure mixture is level. Bake for 35-40 minutes, until edges are slightly browned and middle is no longer soft—you can lightly touch top of oatmeal to determine if it's still "gooey" inside.

Serve immediately for a sweet snack, topped with coconut yogurt or a scoop of almond butter, or store in air-tight containers for your weekly breakfast meal prep. Oatmeal will last 3-5 days in the fridge.

A dish you may have grown up with...

It's no secret that I get happier as the weather gets colder. Two weekends spent hiking in the Berkshires air kicked off my favorite season, filled with friends and lots of food.

Sharing food with others is why I love to cook.

Thanksgiving is really the only holiday I get excited about cooking for—my mom and I plan the menu weeks in advance, wondering how we can tweak a dish from the previous year to make it better (healthier) or what should stay exactly the same.

This time of year, not only are we gearing up for our family Thanksgiving dinners, but Friendsgiving dinners as well. More often than not, Friendsgiving is potluck-style, giving you the chance to either showcase your mom's famous sweet potato casserole, or show how great you are at pointing at a babka from across the bakery counter.

Chances are you've had some variation of sweet potatoes with marshmallows growing up. Perhaps you tried to scoop up only the toasted marshmallow topping. This dessert-as-sidedish conjures up extreme nostalgic feelings and in the spirit of the impending holiday, the #howtoadultcookbook ladies are here to give you a sweet twist to this classic Thanksgiving item.

Here's what you'll need to make Mini Sweet Potato Casseroles - makes 10-12 muffin-sized casseroles:

• 4 large, or 5-6 medium-sized sweet potatoes—boiled, peeled & mashed
• 1/4 cup coconut oil
• 1/4 cup maple syrup
• 1/2 tsp nutmeg
• 1/2 tsp ground ginger
• 1/2 tsp cinnamon
• 1/2 tsp salt
• mini marshmallows (for topping)
• chopped pecans (for topping)

Place sweet potatoes in a large pot of water—water should be covering sweet potatoes fully, with 1-2 inches of water above potatoes. Bring water to boil and boil sweet potatoes for 30 minutes. Remove sweet potatoes from pot, and place in large mixing bowl to cool (about 20 minutes).

Preheat oven to 350F.

While still semi-warm, peel sweet potatoes, discarding the skin and placing peeled sweet potatoes back in the large mixing bowl. Mash sweet potatoes until smooth.

Add coconut oil, maple syrup, nutmeg, ground ginger, cinnamon, and salt and mix until thoroughly combined (the coconut oil will melt from warm potatoes).

In muffin tins lined with cupcake liners, fill each liner completely with sweet potato filling. Make a little hole in the middle of each for toppings.

Bake for 15 minutes until mini sweet potato casseroles are hot and slightly browned on top. Remove from oven to sprinkle each with a few mini marshmallows and chopped pecans—cover the top of each mini casserole almost fully (you should still be able to see potato underneath). Place back in the oven and bake for another 15 minutes until marshmallows are slightly browned on top.

Remove from oven to serve each mini casserole as an individual portion.

Tip: Be careful, they'll still be quite soft so you may need to use a spoon to remove them from muffin tins.

No change, no growth.

You may have heard the saying, hindsight is 20/20. And of course, it wouldn't be so clear if you didn't have time to reflect on it afterwards. That's exactly what I've been doing these past few months - reflecting - and ready to tackle whatever comes my way.

Let me start at the end of the story: the trip of a lifetime, the trip to cap off the first half of my year that had quite a few bumps in the road. SurfYogaBeer, you gave me exactly what I needed at exactly the right time - the universe is funny that way, you know? Amazing food, amazing views, and even more amazing people contributed to a blissed-out week where I was more present in every moment than I had been in months.

Now, back to the real world, where I'm dealing with the ever-present reality of Saturn's return. Yep, Saturn's return, the period of time leading up to when Saturn returns to the same position it was on the day you were born. This period of time marks major transition as you move in to the next phase of your life. Think I'm crazy? Look it up!

What else has changed? A new job, a new apartment... just to name a couple. You may be thinking, Nina this is so much change at once! I don't disagree. It's a TON actually. If I've learned anything over the last few years, it's to be patient with myself, especially during these times of change. I tend to be very impatient and I often have to remind myself that it's going to take time. But I also remind myself that this is such an exciting time, with lots of beautiful and positive things to come.

So what remains true and consistent? My desire to keep up with this blog, and my love for cooking (of course). I've had to start meal prepping to bring lunch to my new job, which has been challenging but has allowed me to get more creative in the kitchen. I've been inspired by Food52's one-pot meals, like these curried coconut lentils. OH MY GOD, YUM. (Note: I added frozen peas and walnuts to mine). Meal prep has also allowed me to have a quick dinner without having to start cooking as soon as I get home. Win-win.

Oh, another thing that's going on? My dream of writing a COOKBOOK with my kickass friend Ilana is FINALLY COMING TRUE.

HELL YEAH, A COOKBOOK. A cookbook for us - the millenials - the ones realizing how incredibly valuable home cooking is and how important it is to have some basic skills, and absolutely delicious recipes, under our belts. We've been thinking about this for years and it's finally starting to happen. We only ask that you remain patient, as we're only at the beginning of planning, which happens to be the most fun... recipe development!

You wanna help test out recipes? Get in line.

Just kidding, there is no line. (Or is there?)

To give you a little taste of what's to come (see what I did there?), I'm going to share an exclusive cookbook recipe with y'all! 

Here's what you'll need to make GRAB-n-GO Protein Balls (makes 10-12, two-bite balls):

• 1 large banana, mashed
• ⅓ cup almond butter or peanut butter
• ¾ cup rolled oats (not quick cook!)
• 1 TBS maple syrup
• 1 TBS hemp seeds
• ½ tsp cinnamon
• 1 TBS dried goji berries (or cranberries, or blueberries)
• 1 TBS semi sweet or dark chocolate chips, slightly chopped (leave some full pieces)
• 1 ½ TBS unsweetened coconut flakes (mix in) + 1 cup flakes (reserved for rolling)
• Pinch of sea salt

Combine all ingredients in mixing bowl. Set aside baking sheet lined with parchment paper.

On a large plate, pour 1 cup of unsweetened coconut flakes. Using a spoon, scoop mixture and roll into 1-inch balls (about 1 TBS worth of mixture). Coat each protein ball with coconut flakes and place on baking sheet. Repeat until mixture is gone.

Refrigerate protein balls for at least 30 minutes; overnight is best. You can also freeze; the texture/consistency won't change that much! Store in an airtight container - will last 3-5 days in the fridge, 1-2 weeks in the freezer.

This is THE perfect snack to grab if you're running late to work, or to pop right before a spin class. Or, just-because you're hungry and want something packed with protein, fiber, and healthier sugars. 

It's good to be back, in more ways than one. Ciao (for now)!