Gluten-Free Oat Pasta is everything warm & cozy for the holiday season. Not only is this recipe so simple and versatile, but it’s also so good. With only 3-ingredients, you can turn out a hearty meal in 45 minutes.
This oat pasta is filled with fiber which is optimal for digestion and heart health. If you want to be adventurous, you can even toast up your oats prior to blending them into flour.
This is my new staple oat pasta recipe that will keep me warm & cozy all season long.
In a stand mixer, add oat flour, eggs, and oil and mix on low to incorporate all of the ingredients together. Once the dough begins to come together, you may want to finish kneading the dough by hand until you have a smooth dough.
If the dough is too crumbly, add some water one tablespoon at a time.
Cover the dough in cling wrap and let sit for at least 30 minutes.
Divide the dough into four sections.
Dust your work surface with oat flour, use a rolling pin to roll out the pasta dough as thin as you can. Use a sharp knife to cut dough into noodles at your desired width.
Bring a large pot of salted water to a boil. Add pasta and cook for 3-4 minutes. Stir gently to make sure the pasta doesn't stick. Drain the pasta and top with your favorite sauce.
Peel and cube the sweet potatoes into ½ inch pieces.
Transfer the sweet potatoes to a bowl. Add the olive oil and smoked paprika. Toss well.
Preheat the air fryer to 400°F. Add sweet potatoes to the air fryer and spread them in a single layer.
Air fry for 10-12 minutes. Shake the basket at about halfway through cooking minutes.
While sweet potatoes are cooking, whisk tahini, lemon juice and garlic in medium bowl. Add salt and pepper to taste.
Add kale to dressing and mix until bright green and shiny and the volume is reduced by about half. Add beans, quinoa, feta, and pepitas until evenly combined.
Gone are the days of boring, bland, oats the world once knew. Baked oats are really where it’s at! If you’re on the fence about trying savory oats, I can tell you now, this savory baked oats inspired by The Korean Vegan juk oats will CHANGE YOUR MIND. You’ll wonder why it took you so long to convert.
For these recipes, you will need to blend your Back Road Granola Just Oats into an oat flour. I used my high-power blender and pulsed for about 30 seconds.
I absolutely love Aldi & I have since I was a wee little thing.
My grandparent’s lived in Franklin, Pennsylvania, and I remember spending countless summers up there. I always looked forward to going to the store where we put a quarter in the cart. My Gramps would search in his pocket for a quarter and occasionally a Luden’s wild cherry lozenge would accompany it.
Aldi has come a long way over the last 20 years and still remains incredibly kind on our grocery budget.
Need a burger to spice up your Labor Day this recipe is it.
¼cupSpecially Selected Premium Four Pepper Restaurant Style
4slicescheese
¼cupguacamole
8blue corn tortilla chips
4Specially Selected Brioche Buns
Spicy Mayo
½cupvegan mayo
1tablespoonSriracha
Optional: shredded lettuce, jalapenos, olives, pice de gallo, corn, green onions
Instructions
Cook burgers following package directions.
4 Aldi Black Bean Chipotle Veggie Burgers
While burgers are cooking, mix together mayo and Sriracha and set aside.
1/2 cup vegan mayo, 1 tablespoon Sriracha
Toast buns. Once burgers are done, build sandwich by spreading 1 tablespoon spicy mayo on bottom buns, layer 1 tablespoon guacamole, patty, two tortilla chips, a slice of cheese, and 1 tablespoon salsa.
1/4 cup Specially Selected Premium Four Pepper Restaurant Style, 4 slices cheese, 1/4 cup guacamole, 8 blue corn tortilla chips, 4 Specially Selected Brioche Buns
Notes
Save extra spicy mayo in fridge for up to 3 weeks.
I saw one of my college teammates this past weekend for the first time in over a year. Somehow, through my online presence they were convinced I had my own cooking show.
As we both got a good laugh out of that idea, and I may have secretly added that to my bucket list.
While I promise there is no cooking show in the works, I’ll re-share this Salted Caramel Cold Brew Martini with Salted Cold Foam while I keep adding to my list of career goals.
This drink was a hit during the sub-zero temperatures we had earlier this year. I’m bringing it back and crossing my fingers for even a tad breeze at this point in July. Speaking of July, can you believe the year is more than halfway over? Neither can I.
Cozy up with this perfect blend of caramel-y creamy goodness. You won’t be disappointed.
Salted Caramel Cold Brew Martini with Salted Cold Foam
Course Drinks
Cuisine American
Keyword cocktail, Coffee, Cold Foam
Prep Time 5 minutesminutes
Servings 3drinks
Ingredients
4ozcold brew coffee
4ozcaramel flavored vodka
4ozcoffee-flavored liqueur
2ozmilk*
A pinch of salt
salted caramel sugar
Instructions
Pour salted caramel sugar on a small saucer, plate, or rimming dish. Moistening the rim of glass with water or vodka then turn the glass upside down, dip, and slowly twist. Set aside.
salted caramel sugar
Pour the cold brew, vodka, and coffee liqueur into a shaker filled with ice and shake vigorously. Strain into the martini glasses.
4 oz cold brew coffee, 4 oz caramel flavored vodka, 4 oz coffee-flavored liqueur
In a separate glass, add milk and a pinch of salt to milk. Use a frother, hand frother, or blender until foam is thick and creamy. Spoon the salted cream cold foam over top of cold brew martini.
2 oz milk*, A pinch of salt
Notes
*If choosing plant-based milk choose a barista blend.
I hope you were able to catch my IG Live. As promised, I wanted to talk about how to pass the RD Exam on the first attempt.
According to the Academy, in 2020, 67.3% of dietitians passed their RD Exam on their first attempt. Before you get too caught up in the statistics remember, you aren’t playing the odds. You are a willing participant in the outcome of passing the RD exam. You CAN pass the test on your first attempt! While much of the exam is about understanding and knowing the material, knowing how to take a standardized test is equally as important!
The RD exam is a challenging exam, but so was your DPD-program, Dietetic Internship, biochem, organic, food science, food law, and life in the COVID-era. You can do this! I promise. You have and you will do harder things.
The questions are not there to trick you. The exam tests your attention to detail, ability to assess the most important information given, and critical thinking. My hope is that these tips will not only help you prepare for your RD exam in the best way possible but also help you go into your exam with a sound mind and confidence that you deserve to and can pass this exam!
Are you seeing a trend? You can pass your RD Exam on the first attempt!
Peep this tweet from 8 years ago when was still in my DTR program.
This leads me to my first bit of advice- narrow down your study resources.
My internship program provided each intern with Jean Inman. Due to campus restrictions during COVID, I purchased Visual Veggies software on my computer. I also purchased Pocket Prep app on my phone. Each has its strengths and weaknesses.
Jean Inman walks you through each domain. I could listen to the USB in my car. I downloaded the audio to my phone so that I could listen to it at the gym or on walks. Jean Inman covers each domain while noting key topics.
Visual Veggies software helped me track my progress over time. I loved the whiteboard videos and rationales provided for answer choices. I also liked the ability to take full practice exams that simulated the RD Exam. That helped me get into the right frame of mind while studying.
I love Pocket Prep because I was able to take it with me everywhere. I would answer questions while waiting to get my oil changed, on an airplane, or just on the go. Similar to Visual Veggies, Pocket Prep provided rationale and references to find follow-up information.
While resources named above were my main, everyday resources, I still found it useful to check into study groups on FB, study groups with NOBIDAN, and my weekly study group with those from my cohort. Additional supplemental study resources included Chomping Down the Dietetics Exam Podcast and occasionally YouTube videos.
The key point is to find what works for you based on your budget, your style of learning, and the amount of time you have to study.
Create a Realistic Study Schedule
During this season of my life, I was incredibly fortunate I was able to focus solely on school and not have to juggle work at the same time. I feel for those of you on the grind! It’s not easy, I know! I realize this is a privilege and was largely how I was able to study.
This is the time, you need to sit down and be honest with yourself about how long and when you will be able to study. I initially wanted to dedicate 8-10 weeks to study. For the first 3 weeks, I studied for about 15-25 hours a week. After this week, I assessed my progress (motivation and concentration) and reduced my study time to no more than 20 hours per week (4 hours a day).
Can you study 5 hours a week? Great! 20 hours? Awesome! Make your schedule realistic to your season of life, because my schedule may not be realistic for individuals who are working, juggling family, and other responsibilities. Self-care during this time (in the form of eating well and resting) is equally, if not more, important than getting the study time in.
This is where I want to “note” (Jean Inman voice), CHECK IN WITH YOURSELF, and adjust your schedule accordingly. As you approach your exam date, your studying will probably begin to taper.
Schedule Your RD Exam (you can always change your date)
Unpopular opinion: Don’t line up your dream job with the RD Exam hanging over your head.
Congratulations! Schedule your exam.
You don’t have a job lined up? One will come, schedule your exam!
If your goal were to run a marathon, wouldn’t you schedule your race before putting in all the training? That’s the only example I got. You’re not Forrest Gump. You have motivation. Schedule your RD Exam! (And then watch Forrest Gump, if you haven’t already).
Treat Practice Tests as Study Material
Memorizing answers will not do you any favors. I’ve heard many people say things along the lines of, “I only got 2 questions from Jean Inman on my RD Exam.” Quite honestly, I couldn’t tell you if any question I studied was actually on my RD Exam, and here’s why:
Aside from my weekly full-length practice test on Visual Veggies, I made a spreadsheet and started adding questions from my practice tests. Then, I looked up the rationale for every answer- even the wrong answers.
This forced me not to memorize answers. This also forced me to know what EVERY answer meant so I could get future questions correct. While this is incredibly time-consuming, it was a lifesaver. After answering the question correctly, I would then rephrase the questions by adding the word “not,” “most,” or “least” to see how other answers could be correct if asked a different way.
Manage Stressors
You need to find a way to manage stressors. For me, planning meals was a point of stress. The time it was taking to plan meals, go to the store, and cook was valuable time I could be use to study but was not all that enjoyable as I was studying all this stuff. With great advice from my friend, Dawn, I decided it was a good time to try out a meal delivery service and not think about meals for a little while. I know this may not be an option for everyone, I would just say, this is the time to take advantage of people offering to help. Whether it’s running an errand for you, cooking dinner, or babysitting the kids for a little bit, TAKE UP THE OFFER.
Write Down Affirmations
I know this seems cheesy and unnatural, especially if you’re not used to being your biggest supporter. I wrote a list of seven affirmations on my whiteboard, which I read EVERY DAY before I studied. I mean, EVERY DAY!
When writing affirmations, I think it’s important to remember why. Your “why” comes from looking at past experiences, not future ones. With the exception of #3, my affirmations were written based on my journey to this point. If you don’t have affirmations, borrow mine. Write them down on a whiteboard or on your phone. Just be sure to look at them daily.
I am a dietitian
I know this information
I will pass my RD Exam on the first attempt
I am intelligent & capable
I am determined
I have done harder things
I deserve this
Take Breaks and Get Some Fresh Air
You can’t be all work and no play. But, also don’t be all play and no work. Take breaks that don’t involve studying. Go for walks or runs. Meet a friend for coffee. Listen to music! I made an awesome playlist if you need a break to bake cookies! Find a way to be human. Get some sunlight, you won’t regret it.
Nourish Yourself Kindly
I don’t want to hurt your feelings; coffee is not a meal. We both know this. We know food can serve two functions: nourishment and pleasure. We need food for both. Don’t forget to choose foods that provide enough nourishment to be able to study and function with clarity. Don’t let yourself get too hungry during your sessions. When your body feels nourished, you will be able to concentrate.
Trust Your Gut
Unless you know with ABSOLUTE certainty your first answer is wrong, trust your gut. Don’t change your answer. The majority of the time when you change your answer, you were right the first time. I STRUGGLED HARD WITH THIS taking practice exams, then I had to stop. You know this information, trust you know it.
BELIEVE YOU WILL PASS! (I changed CAN to WILL)
On exam day, you’ve done everything you can do, you just have to show up. Yes, there may be topics you didn’t cover or things you still don’t quite understand, you are still more than prepared for this exam.
This is not the time to cram. You pose more of a risk of misremembering. Wake up (or sleep in), enjoy your first meal, go get your nails done, or treat yourself to your favorite lunch spot. You’ve made it! Today is the day you get to become a Registered Dietitian! Be sure to nourish yourself appropriately before your test.
Before you answer your first question, close your eyes and take a few deep breaths, and say to yourself, “I’m here. I’ve studied. I know this. I am smart. I’m going to be a Registered Dietitian today.”
There may be questions you don’t even know where to start. Make sure to read the complete question. Then, read it again. Write down keywords such as most, least, best, effective, etc. Look at the action verb in the answer choices- more often than not, dietitians will make decisions that offer the least amount of risk and requires us to EVALUATE and ASSESS the situation.
If you still are struggling with narrowing down answers, take your best guess. I decided ahead of time, that if I came to this point, my answer was going to be ‘D’ every time unless I was certain ‘D’ was not right. Choose an answer and let it go. Don’t dwell on it.
At the end of the day, the RD Exam is just that, an exam. Yes, it’s important, however, it will always be there.
I wish you the best of luck and I know you got this! Message me if you have questions.
Today, I want to introduce you to this delicious Plant-Based Chocolate Mousse made with tofu. Why? Honestly, I think this might be tofu’s biggest flex. Tofu can literally replace eggs in scrambles and chicken in my favorite Asian dishes and now chocolate mousse!
Tofu is an incredibly versatile food. It takes up the favor of your seasonings and added flavors.
If you haven’t tried tofu yet, this mousse can be your gateway introduction to it.
The blended tofu provides a creamy and airy base.
Tofu is commonly a point of debate whether it’s the GMOs or the estrogen. Research has so far not found GMOs to be harmful to human health.
If you’re worried about GMOs, there are non-GMO tofu brands.
Soy contributing to feminizing in men is another myth that has been debunked but continues to circulate within the interwebs.
Tofu is a high-protein food that contains all of the essential amino acids. This makes soy one of the only plant sources that are a complete protein. It also provides fats, carbs, and a variety of vitamins and minerals.
Okay, enough talk, grab a block of tofu, and whip this up for dessert this evening.
Place the tofu in a blender or food processor. Blend until crumbly. Set aside.
In a microwave-safe glass bowl, add the chocolate chips, milk, and cocoa powder.
Microwave in 30 seconds intervals, stirring in between each until the chocolate is melted (about 1½-2 minutes total)
Add the melted chocolate mixture, maple syrup, vanilla, and cinnamon to the tofu in the blender, blend until smooth and small air bubbles form, about 1-2 minutes.
Refridgerate mousse in an airtight container for 1-hour.
I personally believe, second career dietitians have an advantage over those who go the more traditional route. Second career dietitians clearly know what they want because transitioning to the field of dietetics is not for the faint of heart. Pursuing this career requires a lot of resources including time and money (and sometimes lots of it).
Each job I’ve held prior to pursuing my RD credentials has been valuable and I don’t discount any of those experiences. Each offers a story in addition to invaluable skills that make me a well-rounded dietitian.
Jobs I Had Before Becoming a Registered Dietitian
Payroll Specialist
As a payroll specialist, I learned how to use software programs to analyze, reconcile, and calculate financial data. I also learned a lot about great and not-so-great leadership in this role. I processed payroll for clients across several industries, so I learned about shift differential, FTEs*, hourly wages, and quarterly taxes (*on the RD exam).
This job required a tremendous amount of integrity, attention to detail, and dependability working with individuals and companies’ financial and banking information. Also, working on banking holidays, whew.
Transferable Skills for a Dietitian: Active Listening, Critical Thinking, Mathematics, Monitoring, Time Management
Coffeeshop Supervisor
I didn’t just prepare drinks and pastries, but I was also responsible for store operations, delegating employee responsibilities, and training baristas as needed. Working in a fast-paced environment teaches you to think quickly and under pressure. Positions such as this require exceptional customer service and management skills* and a lot of human skills* – from mediating coworker disputes to de-escalating angry customers. I DID IT ALL! (*on the RD Exam)
Transferable Skills for a Dietitian: Judgment and Decision Making, Management of Financial Resources and Inventory Control, Food Safety and Sanitation
Peace Corps Volunteer
As a Peace Corps Volunteer, I spent the majority of my time working in the community with specific target populations. I had to integrate with my community in order to promote and improve community health programs. Cultural competency* was imperative as a Peace Corps Volunteer, it’s also imperative as a healthcare provider as our communities become more diverse.
Transferable Skills for a Dietitian: Active Learning, Complex Problem Solving, Coordination, Learning a New Language, Program Evaluation, Planning, Community Outreach
Online English Teacher
During grad school, I taught English online for about a year. I worked with students ages 4-14 years old. Most of my students lived in China. Working with children requires an additional layer of patience and support, in order to encourage, motivate, and build confidence. The job required me to provide daily feedback on student results and progress.
Transferable Skills for a Dietitian: Instructing, Adapting Learning Strategies, Social Perceptiveness, Writing
Registered Dietitians come from all walks of life. I’ve known for a while that I wanted to be a nutrition entrepreneur, and all my past jobs have allowed me to broaden my knowledge, skill sets, and creativity. The nutrition and dietetics field can be for anyone & the professional needs individuals from all backgrounds and expertise!
On March 6, 2020, I had an in-person interview for the one and only dietetic internship program I had applied to.
The truth was- I withdrew my application from two other programs after my brother passed away. My dream program was at the University of Houston. The school my brother had planned to attend after his treatment. I can’t fathom returning to that city without him.
Talks about the coronavirus had already begun in the US by late January, but there was no pandemic when I sat in my interview.
The next week changed everything.
I began my one-year internship and master’s program in May 2020. Directors, interns, and preceptors swiftly shifted gears while being mindful of daily COVID numbers.
I’ll say it again.
Getting into a dietetic internship is a big deal.
Getting into a dietetic internship during a global pandemic is still a big deal.
I would’ve never imagined the challenges a COVID-internship would entail. So many aspects of my day-to-day were at the mercy of COVID.
How to Rock your Dietetic Internship during Uncertain Times
Be Flexible
My rotations were both in-person and remote during the pandemic. Not all of my rotations sites were able to accommodate interns. With that being stated, I was still able to complete my hours and competencies for the program and perhaps gain skills I wouldn’t have otherwise.
I was able to intern virtually with the ONIE Project where I was able to utilize my nutrition communication skills to contribute to a blog post about summer salsas.
While many of my community rotations were virtual, my in-person rotation was at the OSU County Extension. There I learned more about food preservation through canning. I was able to attend a canning class with local students.
Some of my favorite rotations were with the Oklahoma Beef Council and Dairy Max. I find excitement in critically challenging some of the myths and misinformation about foods such as dairy and beef. These two rotations helped me challenge my own beliefs about agriculture.
Be Creative
Some days working from home was difficult. I found myself dreaming of the ambiance of a coffee shop — which was closed due to shelter-in-place orders. Creating a routine was the best way for me to stay on track and focused. Video calls and Facetiming with fellow interns definitely helped maintain the sense of community to combat some of the isolating feelings. We also used it as a way to hold each other stay accountable and motivated.
During my virtual rotation at the Oklahoma Indian Clinic, I created nutrition education videos for the summer youth camps. I had never filmed and produced a video on my own, so I figured, why not now? If there is a time to learn (and possibly mess up) it would now.
I created seven videos covering the topic of MyPlate and Parts of a Plant to be used at the virtual summer camp.
Be a Leader
Sometimes leadership involves a change in mindset and saying yes to opportunities while figuring out the details as you go.
Working remotely gave me the opportunity to take charge of how I wanted to experience my dietetics internship. I was able to work independently and use time management skills to accomplish what needed to be done.
COVID truly tested interns at any chance it could. The 2020-2021 cohort of healthcare practitioners I may never be able to put into words.
We’ve hit the ground running and I believe these experiences will make each of us successful dietitians!
I am happy to be on the other end of the internship!
Research shows gardening may reduce depression and anxiety symptoms and stress while increasing quality of life and cognitive function.
Gardening can also impact the food choices we make. Studies have shown that gardening improves opportunities for individuals to gain interest and eat more fruits and vegetables.
You don’t need to be a master gardener to get started. Container gardens can be grown in almost any space and any container. You can upcycle and recycle sauce jars, chipped coffee mugs, and even old plastic storage containers.
Starting with a few hardy and easy-to-grow plants is the best way to build your foundation and confidence in your gardening skills.
Easy to Grow Container Garden Plants
Tomatoes
Tomatoes are one of the most popular and most forgiving plants to grow. Tomato varieties are endless, there’s a tomato to fit everyone’s flavor, taste, and texture preference.
Peppers
I love to imagine peppers soaking up their heat from the sunshine. Peppers come in vast varieties as well. From snacking peppers to habanero hot peppers. You can grow peppers to perfect any dish.
Herbs
Herbs can thrive indoors and outdoors. African such as coriander and mint can do well indoors. Italian herbs such as basil and sage thrive in containers. Herbs can be used to infuse oils and make compound butter and salts. Most herbs are easy to begin on your windowsill.
Leafy Greens
Leafy greens such as kale, chards, and lettuces are an easy gateway plant for newbie gardeners. Most greens grow best in fall or early spring. The summer heat causes the leaves to become bitter. Leafy greens can be grown and harvested in cycles. This will help spread out the times between harvesting.
Bright Flowers
No container garden is complete without the help of some friendly pollinators. Sunflowers, zinnias, milkweed, marigolds, pansies are not only colorful, but they also attract pollinator friends such as bees and butterflies. Local flowers attract more pollinators and they are incredibly easy to care for.
In my early twenties, I became very involved in my local running and triathlon clubs. I competed in several local races and events, this reignited my interest in nutrition.
After researching nutrition/dietetic programs and decided on a Dietetic Technician (DTR) program at Tarrant County College. I applied to (DTR) Program because:
Its accreditation by Accreditation Council for Education in Nutrition and Dietetics (ACEND)
Affordability, and
I would be able to get a feel for the field of dietetics
In 2013, when I returned back to school, I had absolutely zero knowledge or experience in the nutrition/dietetics field. It was a bit overwhelming. I thought I wanted to pursue sports nutrition because I was knees deep in health and fitness.
As I began to learn more, my areas of interest changed from sports nutrition to community nutrition. My plan was always to continue my education to become a Registered Dietitian.
Program Requirements for my DTR-Program
Introduction to Dietetics
Nutrition and Diet Therapy
Principles of Food Preparation
Food Safety & Sanitation
Child Nutrition and Programs
Community Nutrition
Medical Nutrition Therapy I, II, and III
Quantity Procedures
Anatomy and Physiology I and II
Business and Professional Communication
Food Management Systems
Completing a DTR-Program may be a great way to get your foot in the door of nutrition and dietetics at an affordable price. It can also be a great way to start building your dietetics network. I have many friends who are DTRs and others who continued on to become RDs.
