Tag Archives: peanut butter

Exciting News + Sesame Tofu Summer Rolls

25 Sep

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Before we delve into the world of summer rolls, I have some news! Last week I officially became a registered dietitian nutritionist otherwise known as an RDN. It took many years of school, a year-long internship, and a big test but now I can finally call myself Stephanie Lang, MS, RDN.  And gee, it feels good. I look forward to using my degree and credential to help people make good, delicious, healthy food choices.

And now…back to summer rolls.

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On a recent visit to Ithaca, New York, I ate Vietnamese summer rolls at the Ithaca Farmers’ Market and have not stopped thinking about them since. Weeks later, those delicious summer rolls were still on my mind and I thought, how hard could it be to make these at home?

Turns out, not that hard at all. Summer rolls are great because Continue reading

Dietetic Internship Ramblings + Ramen Noodles with Collards and Peanut Sauce

5 Oct

For the next year, I will be rotating around New York City, interning with registered dietitians (RDs) at various organizations, businesses, and clinics. I must complete this internship year and pass an exam in order to obtain my license as an RD.

As a dietetic intern, I have to complete a certain number of hours in a community nutrition setting, a clinical nutrition setting, and a food service nutrition setting. From September through December, I intern at three different community nutrition sites for five weeks at a time. In the spring, I do a 15-week clinical rotation, and next summer, I do a food service rotation.

I am currently four weeks into my first community nutrition rotation, and I love it! I work with clients who have HIV/AIDS. Some of the tasks performed at this five-week rotation include: Continue reading

Drink Up! Green Smoothie

2 Jul

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Well I finally gave green smoothies a whirl at home, and…they’re great!

I first started adding just a small handful of baby spinach into a smoothie, but now I’ve expanded to kale and purslane.

A few weeks ago, I got a deal at the farmer’s market: two huge bundles of greens for $5. I bought collards and kale. I cooked the collards, and used some of the kale for salads.  I washed, de-stemmed and tore the remaining kale leaves into pieces and stuck them in a ziplock bag in my freezer (my friend Brianna gave me that genius tip!). Now I have a cold green leafy veggie in my freezer for when the smoothie pangs hit (I would imagine that frozen kale is easy to toss into a soup or pasta recipe, too).

Having frozen smoothie ingredients on hand  (i.e. chopped kale, chopped banana, frozen fruit) is key to keeping things cold. Sometimes I add ice at the very end to get the smoothie extra cold, but it is not always necessary.

If you are wary of the greens, don’t worry because you can’t taste them, especially if you use strong fruits like banana or mango and a nut butter like peanut or almond. The greens just make the smoothie turn, well, green.

Tip: blend the greens with the liquid first. Get it really nice and blended before adding in the remaining fruits and accouterment. This helps decrease the leafiness of the greens. I just use a regular blender.

A half portion of this smoothie fills me up in the morning when I drink it with coffee. I also make the full serving for a light lunch before a workout. Experiment with different greens and fruits and add-ins like chia seeds. Have fun, stay cool, and drink up!

Drink Up! Green Smoothie

Makes 1 large portion, or 2 small snack-size portions

1 cup of greens (I used 3/4 cup frozen kale and 1/4 cup fresh purslane)

1 cup liquid (I used 3/4 cup low-fat milk and 1/4 cup Greek yogurt)

1 heaping cup of fruit (I used about 1 cup frozen banana pieces and 1 poached fig)

1 heaping tablespoon nut/seed butter (I used peanut butter, but almond butter is great in smoothies, too)

optional: Ice

optional: a sprinkle of chia seeds (I didn’t use any in this smoothie because purslane is high in omega-3 fatty acids)

Blend the greens and the liquid in the blender. Get it nice and blended, may take 1-2 minutes. Next, add in the fruit and the nut/seed butter and the chia seeds (if using). Blend again to incorporate. If you want the smoothie extra cold, add in a few ice cubes and blend again. You can top the smoothie with extra chia seeds if you like.

 NOTE: The full recipe, if you use nut butter, could add up to 350-400 calories, making this smoothie more of a mini meal than a snack. 

Salted Chocolate Peanut Butter Pudding (Vegan)

4 Jan

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I’m on winter break. My last winter break as a graduate student. Nuts! It is always a strange feeling to go from being super insanely busy to having a bunch of time on my hands.

So far, I’ve spent an embarrassing number of hours watching the videos on Catherine McCord’s website, Weelicious. McCord’s recipes were developed with the intention of educating kids and involving them in the cooking process. Kids love food that looks cute, but so do adults, right?!

I’m smitten by McCord’s emphasis on short ingredient lists and easy prep methods.

While this vegan pudding is not as cute-looking as rice crispy treat balls or banana dog bites, the rich, creamy taste makes up for it. I added peanut butter to the recipe because there’s nothing like a good ol’ pb + chocolate combo to make my heart melt out of my body.

It is so fun to woo non-vegans into enjoying vegan foods. I tend to say this a lot: “You would never know it was vegan if I didn’t tell you…” But really, it’s true. Silken tofu acts as the custard in the recipe, and the flavor and punch come from good-quality cocoa powder, vanilla, peanut butter, agave and salt. I’m serious, you would never know there was tofu in the pudding…if I didn’t tell you.

Six ingredients in a blender create a quick and healthy dessert. No stove required (this would be a great dorm-room recipe!). You can even eat it right out of the blender if you want to. I won’t tell. 

Brownie points: protein from the tofu, sweetness (and possibly antioxidants, depending who you talk to…) from the cocoa, and healthy fat/fiber/protein from the peanut butter. 

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Salted Chocolate Peanut Butter Pudding (Vegan)

adapted from Weelicious

1 package of silken tofu

1/3 cup unsweetened cocoa powder

1/3 cup agave nectar or maple syrup

1 tablespoon vanilla extract

3 tablespoons smooth peanut butter

1 big pinch of salt

Place all ingredients in a food processor or blender and blend until combined. Scrape down the sides and blend again to make sure everything is smooth. Sprinkle with an extra few flakes of salt and serve immediately or chilled.

I’ve Got A Special on Bananas: Bananas Foster Bread

20 May


I had a special on bananas.

A banana bread bake-off thus ensued.

Alongside my go-to Peanut Butter Banana Bread, my fellow baker friend Amy and I also decided to try out Cooking Light Magazine’s Bananas Foster Bread.

I think the consensus was that we both have a new go-to favorite banana bread recipe. Let’s just say that if it includes rum in the recipe, it is already a winner 😉

Bubbly Bananas, Dark Rum, Butter, and Brown Sugar Goodness

This Bananas Foster Bread is packed with good-for-you ingredients like nonfat plain yogurt, ground flaxseed, bananas, and cinnamon and allspice. There is an appropriate balance of butter and brown sugar to tenderize and sweeten the bread just the right amount. And the smell of the warm rum mixture is simply to die for.

Oh yes, and after baking, an easy glaze of more rum, powdered sugar, and 1 tablespoon of butter is poured over the warm bread.

Amy and I have decided that we loved the edges of the bread because they taste just like French Toast soaked in a boozy batter. Ooo yeah baby!

I’ve had such a great day hiking, eating lunch from my favorite sandwich shop at the top of Mt. Tam, and baking my now two favorite banana bread recipes with my good friend Amy.

Left: Bananas Foster Bread Right: Peanut Butter Banana Bread

Bananas Foster Bread

makes 1 loaf

From Cooking Light Magazine

Ingredients:

  • 1 1/2 cups mashed ripe banana
  • 1 cup packed brown sugar, divided
  • 6 tablespoons butter, melted and divided
  • 1/4 cup cognac or dark rum, divided
  • 1/3 cup plain fat-free yogurt
  • 2 large eggs
  • 6 3/4 ounces all-purpose flour (about 1 1/2 cups)
  • 1/4 cup ground flaxseed
  • 3/4 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground allspice
  • 3/4 cup walnuts, chopped
  • Cooking spray
  • 1/3 cup powdered sugar

Preparation:

1. Preheat oven to 350°.

2. Combine banana, 1/2 cup brown sugar, 5 tablespoons butter, and 3 tablespoons cognac in a nonstick skillet. Cook over medium heat until mixture begins to bubble. Remove from heat; cool. Place banana mixture in a large bowl. Add yogurt, remaining 1/2 cup brown sugar, and eggs.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through allspice) in a small bowl. Add flour mixture to banana mixture; beat just until blended. Stir in the walnuts. Pour batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Remove from oven; cool 10 minutes in pan on a wire rack. Remove bread from pan; place on wire rack.

4. Combine remaining 1 tablespoon melted butter, remaining 1 tablespoon cognac, and powdered sugar; stir until well blended. Drizzle over the warm bread.

Maureen Callahan, Cooking Light
OCTOBER 2010

Nutrition Information:

Serving (1/16th of a loaf=1 slice)

  • Calories: 194
  • Fat: 5.8g
  • Saturated fat: 3g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 0.9g
  • Protein: 2.9g
  • Carbohydrate: 31.1g
  • Fiber: 1.5g
  • Cholesterol: 34mg
  • Iron: 1.1mg
  • Sodium: 181mg
  • Calcium: 32mg