Plant Protein-Packed Breadsticks

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Many of my clients come to me eager to incorporate more plant-based proteins in their diets, but feeling short on ideas. One easy recommendation is to simply eat more beans and legumes like lentils, which offer mega protein, key beauty minerals like zinc and iron, and tons of fiber that's helpful for blood sugar stability, digestion & elimination (and in turn, glowing skin and balanced hormones), and weight loss. They're fabulous and usually super easy to throw into salads, dips, and classic comfort staples like tacos and veggie burgers. There are also a range of bean flours that you can experiment with to create baked goods that are much higher in protein and even grain-free if you wish.

These crunchy, savory breadsticks do just that. They're made with garbanzo bean flour, which looks just like white flour but offers more protein (about 5g protein in just one of these breadsticks!), zinc (a key mineral for immunity, skin healing and preventing acne), and fiber. This recipe is incredibly easy and kid friendly (turns out that rolling breadsticks is a lot like making a snake out of Play-Doh, for those of you who also have little ones). Set aside 15 minutes for prep and recruit a small helper. Change up the spices (I mixed poppy seeds and organic garlic powder here), get fancy with the designs if you like, and serve them with this Spring Vegetable Soup for a protein boost. 

Garlic Poppy Seed Breadsticks

Adapted from The Chickpea Flour Cookbook by Camilla V. Saulsbury

INGREDIENTS

  • 2 cups chickpea flour
  • 1/2 tsp unrefined salt
  • 1/2 tsp baking powder
  • scant 1/2 tsp garlic powder
  • 3 tsp poppy seeds
  • 3 Tbsp olive oil
  • 7 Tbsp water

DIRECTIONS

Preheat oven to 450 F. Line a baking sheet with parchment paper. In a large bowl, mix flour, salt, baking powder, garlic powder, and poppy seeds. Add olive oil and water, and mix until dough forms. If it crumbles and won't hold together, add just a small amount of water. Divide the mixture into 10 balls, and roll each into a breadstick about 8"- 10" in length. Transfer breadsticks to baking sheet and bake 10-15 minutes, until golden brown.

Eat Pretty in College

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You know your college years require hard work and diligence to achieve the grades, and goals, that you want. But what about your college skin goals? Sometimes eating pretty from your dorm room seems to require as much effort as your studies!

Each fall, I get a new crop of clients who want to build a beauty routine that supports radiant skin from within— but they’re feeling seriously challenged by the college status quo. Cafeteria food, parties & late nights, lack of kitchen access and fresh food on hand when they want it, and stress in general present major challenges that are sometimes unique— or at least heightened— in this phase of your life.

If you’re in college, grad school, or heading there soon, I’ve assembled some of the most important items and tips that you need to boost the beauty nutrition in your life. Whether you want to clear your skin, amp up your glow, balance your hormones, or just improve your energy, mood, and overall well-being, this guide will help you focus your efforts. Wishing you a beautiful college experience!

x Jolene

Stock these basics in your dorm room:

No refrigeration needed:

  • Plant-based protein powder (great go-to when you need to make a quick smoothie)
  • Spices (cinnamon, turmeric, ginger)
  • Teas (a selection for wake up and wind down)
  • Greens powder (when you can’t get fresh greens)

Refrigerate if possible (though these can also be stored at room temperature):

  • Lemons (for AM lemon water)
  • Avocados (have 1/2 as a filling snack; add to salads, grain bowls and smoothies)
  • Shelled hemp seeds (excellent source of protein and healthy fats)
  • Raw nuts and seeds (pair with fruit for snacks)
  • Probiotics

Helpful Gadgets and Appliances:

  • Bullet blender like the Nutribullet
  • Electric kettle (to make a cup of tea, a bowl of oatmeal, warm lemon water, etc.)
  • Microfridge (it’s a college staple, great for storing fresh food)
  • Small knife and cutting board (something easy to clean and store)

— I also recommend taking your Eat Pretty, Live Well journal with you to school— journal a few days of food every now and then to keep yourself on target, and use the trackers and lists inside to set and reach your healthy skin goals. It really keeps you mindful!

Jolene's nutrition tips for gorgeous skin at school:

Don’t skip breakfast! Make a simple smoothie that includes protein, healthy fat and as much fresh food (veggies and/or a small amount of fruit). A basic example is unsweetened coconut milk with plant-based protein powder, greens powder, and organic berries.

Keep healthy snacks on hand. These are essential when you’re up studying late at night, if you missed a meal, or even to satisfy hunger in a healthy way before a party. Try to include protein and healthy fat in your snacks as much as you can— think an apple + almond butter, a wedge of avocado sprinkled with hemp seeds and spices, or chia pudding.

Make mealtime relaxed and fun. Try not to eat while you’re stressed or studying. Eat with a group of friends who make you feel relaxed, or find a quiet spot where you can enjoy your food and engage your senses so you digest well and feel yourself become full.

Don’t stress too much about Beauty Betrayers. In general, if you keep your beauty nutrition on track, you won’t be greatly affected by splurges that are a normal part of college life. But if you’re partying all the time and ignoring your body’s needs for fresh, colorful, whole foods, you’ll see the difference in the mirror. This is a great time to learn how to get yourself and your skin back in balance with nutrition and self-care if you indulge too much.

Have a cafeteria plan. I believe that there’s at least some good in every school cafeteria— you just have to find it, or ask for it. Maybe there’s a great salad bar, a smoothie station that lets you customize your blend, or an epic selection of fresh fruit. If it’s not obvious, go out of your way and ask, politely, if your cafeteria can provide some staples like a varied selection of grains (quinoa, millet, buckwheat) instead of just white rice; or ask if the taco bar can be stocked with collard greens and lettuce leaves in addition to processed flour tortillas. There are always healthy upgrades to be made, most of them are simple, and there are probably lots of other students who will benefit from them too!

Don't depend too much on caffeine. Try and energize your body in other ways— with a good night's sleep, meals that burn slowly and keep your blood sugar stable, and adaptogens that improve your stress response and boost your energy naturally (like maca, ashwaganda and tulsi). Caffeine takes a toll on your skin and robs your body of essential nutrients, so try to make it a tool you use strategically, rather than an everyday essential.

Drink smart. The truth is that alcohol affects your skin— and not in a good way. If you’re going to drink and you want to prevent skin issues, moderation is the key, the same way you would moderate sugar. Here’s how to support healthy skin when you’re drinking—

  1. Before drinking, have a balanced meal with protein, healthy fats, and veggies. This will lessen the glycemic response of the sugar in your body.
  2. While you’re drinking, drink plenty of water and eat something if you can (again, lowering that glycemic response).
  3. After drinking (later that day or the next morning), take a multivitamin, drink coconut water or electrolyte water to replenish fluids and nutrients lost, and have another balanced, antioxidant-rich meal. A green smoothie is a great way to replenish lost nutrients!

Establish a self-care routine now. College is super fun, but at times, it’s also super stressful. This is a great time in your life to practice managing stress in a healthy way. Make a list of beautifying practices that help you relax— think meditation, your favorite workout, a long walk, dancing to music you love, an evening of movies and facials with your roommates; whatever chills you out in a healthy way— and put them on repeat.

What strategies have kept your skin glowing at college? I'd love to hear what's working best for you and how you've adapted your beauty nutrition essentials to fit your dorm room!

Comment or email me at jolene@beautyiswellness.com.

Books background image by Abhi Sharma. Used with Creative Commons permission.

Creamy Cashew Banana Mango Pudding

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Creamy Cashew Banana Mango Pudding

This dairy-free pudding may be the most delicious thing to pass your lips this week! It’s sweetened only with fruit (banana + mango, for tropical flavor), and incredibly creamy, thanks to beauty mineral-rich cashews that nourish your hair and skin. If you don’t have mango on hand, double the amount of ripe banana and add a bit more non-dairy milk to blend up an equally sweet and skin-friendly treat.

Serves 2 to 3

Ingredients

  • 1 cup raw cashews or cashew pieces, soaked in water for at least 4 hours, drained and rinsed
  • 1 small ripe banana (or 1/2 large banana)
  • 1 cup ripe mango chunks, plus more for serving
  • 1 to 3 Tbsp unsweetened non-dairy milk, as needed
  • unrefined salt

Directions

In a high-powered blender, combine cashews, banana, and mango until smooth and creamy, pausing frequently to scrape down the sides of the blender. Add a pinch of salt to taste, and (if needed) non-dairy milk, one Tbsp at a time, to thin the pudding. Blend once more to incorporate. If desired, top with fruit or dust with an antioxidant-rich topping like raw cacao, maca root, or cinnamon. Serve at room temperature or chilled.

For more beautifying recipes, see Eat Pretty: Nutrition for Beauty Inside & Out.

Change your Skin with 'Ferment Your Vegetables'

A few of Amanda's colorful ferments. Recipes found in Ferment Your Vegetables.

A few of Amanda's colorful ferments. Recipes found in Ferment Your Vegetables.

The word 'fermented' doesn't exactly evoke beauty. Which is why it may come as a surprise that fermented foods are one of the essentials in any beauty-boosting diet.

To put it simply, the radiance of your skin mirrors the health and function of your digestive tract. The better you're able to break down and assimilate all of those beauty foods you're eating, the more your skin will glow and your body will thrive. Keeping your gut's population of good bacteria happy supports your immunity, healthy weight, and emotional wellbeing, and it also helps make sure that there are good bacteria living in other places in and on your body—like on your skin, where they defend against a host of skin issues.

Even if you're already growing conscious of your gut health, thanks to all the recent attention on the power of our microbiome to do things like alter our mood and influence our weight, you may not know how to make your daily diet more supportive of your gut. That's where Ferment Your Vegetables comes in.

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My first helping at the Ferment Your Vegetables luncheon.

My first helping at the Ferment Your Vegetables luncheon.

This truly inspirational, delicious, and beautifying collection of fermented recipes was written by Amanda Feifer, an incredibly talented friend. Amanda's been fermenting for years (I made my very first jar of kimchi in one of her DIY classes years ago), so she's way, way ahead of most of us who are just catching on to the fermentation trend. But even though Amanda's an absolute pro with an amazing blog brimming with her fermentation knowledge and recipes, she's incredibly humble, and offers unwavering support about the ability of anyone—truly anyone—to ferment at home. Just talking to her about fermentation is a confidence builder, because she makes it sound so foolproof. Turns out, with her cookbook in hand, it actually is.

To celebrate the launch of Ferment Your Vegetables, Amanda invited her friends to an incredible spread of her fermented recipes. I have to share this with you because it was my dream lunch invitation. She laid out a feast of krauts and kimchis, kombuchas and pickles. I got to taste so many of the recipes she shares in Ferment Your Vegetables, and there wasn't a single bad one in the bunch.

Curried Cauliflower Pickles in progress.

Curried Cauliflower Pickles in progress.

At left is one of my recent recipes in progress from her cookbook—Curried Cauliflower Pickles, made after the original jar of cauliflower pickles she gave me disappeared within days, leaving my household hungry for more. Now, this is my first ferment of cauliflower, and it stinks. Waay more than sauerkraut. I had to leave it in our basement to ferment. But it was worth it. The 4-ingredient recipe couldn't be easier (remember when I said foolproof?!). And the results are delicious. As a bonus, if you make the Curried Cauliflower Pickles on page 52 of Ferment Your Vegetables, you can make the Curried Cauliflower Picnic Salad recipe that accompanies it (I used vegan mayo in my version and it was delicious), which was one of the highlights of Amanda's fermentation spread for me. I could eat it all the time. Come to think of it, my skin would love that.

Just to note, if you're just beginning to incorporate fermented foods into your diet, start slow. Even a few bites or a 1/4 cup serving of fermented kraut or kimchi contains a powerful dose of probiotics! Aim to eat a small serving each day, and you'll be doing something amazing for your health and beauty this year.

And grab a copy of Ferment Your Vegetables to support you in your journey!