Giving Back

The phrase “Times Are Tough” gets thrown around a lot and can have different meanings but we can honestly say, basically all throughout 2020 that Times. Are. Tough. It is not easy for anyone right now especially small businesses that rely on the community to keep their doors open, so in the midst of a pandemic and not one but two shut downs, now is our time as a community to give back. Giving back has a lot of different meanings and is usually different for everyone whether that is donating food or clothes, supporting small businesses, picking up litter, or simply donating money to an organization, there are plenty of ways to contribute. I know personally sometimes I feel guilty because I don’t feel like I am doing my part and giving back as much as I can so this year, especially with everything going on I want to make sure I am contributing.

Starting with small businesses, I know that items online from large retailers can be cheaper than shopping local but you have to factor in the time, quality, and effort put into a handmade or locally made item versus a factory made product. Not to mention the money spent on that item matters when you shop and buy locally not only for the community but to keep their doors open. Some of my favorite places are found while wandering around downtown Renton and Seattle, and even online when you search for local stores.

Gift cards, handmade cards, locally baked goods, locally grown produce, all make great gifts that you can feel good giving around the holiday’s. It is also fun because if someone receives a gift from a local shop that they had never heard of, they will most likely be back to see for themselves which is great for that business. I know here at Fit Bar, a lot of first timers will come in with a gift card and say they have never been here before, and then I see them for the next four days straight, and then eventually they become a regular which is so awesome. Exposure is key for small businesses especially right now when it feels like everything is against us.

Now that indoor restaurant seating is closed again, ordering takeout from your favorite places or even sitting outside for a drink or appetizer is extremely beneficial in more ways than we probably know. Maybe once a week you can order take out that way you can enjoy your favorite meals in your own home while still giving back. All of our menu at Fit Bar is easily on the go because we want to cater to all crowds, even our newer items like our plant based waffles are served to be easy to munch on, on-the-go, along with toasts and of course, smoothies and our signature bowls. We also offer eGiftcards that can be purchased through our website and sent directly to whoever it is for, this is perfect for those who are cautious and want to avoid any contact. It is also perfect because our full updated menu with all seasonal products is online at our website and anyone can order directly from there. We wanted to create the safest way to still provide you with all of your favorites.

Shop Small Saturday is officially November 28, 2020, come by and see us, or show your local favorite businesses some love by supporting them online, in-store (to-go), sharing their content, writing a positive review, or simply giving them a shout-out!

WE APPRECIATE YOU.

SHOP SMALL...

It is important that we protect ourselves while looking out for others during these tests and trials, so please be kind.

Coach Liv, Pn1

Email: live@fitbarcafe.com 

Instagram: @fitbarcafe

Facebook: Fit Bar Superfood Cafe

Recipes

I kept you all waiting for a week but I think it’s time to share my favorite Thanksgiving recipes! I can’t wait for you guys to try out these simple yet delicious plant based recipes for the holiday’s. They are perfect for a typical family get together and even a smaller gathering, either way these recipes are fit for all. I included a lighter dish perfect for a side and an easy way to get all your vegetables in, a heavier main course dish also filled with veggies but packed with protein as well, and of course a starter dessert option that is meant to be customizable and perfect for different types of sweets. Now let’s dig in!

Starting with my Pan Roasted Maple Vegetables…

Ingredients:

1 butternut squash (peeled and gutted)

        1 head cauliflower

        2 cups Brussels sprouts

        1 clove garlic 

        2 TBSP avocado oil 

        1 TBSP pure maple syrup

        1 ½  tsp salt

        ¼ tsp cinnamon

        ½ paprika 

        1 tsp garlic powder 

        ¼ cup chopped walnuts (optional)

Directions:

Preheat oven to 400 degrees. Chop the acorn squash into small cubes, cauliflower into small bite size heads, and the Brussels sprouts in half. Once chopped, toss all of the veggies into a large bowl with the oil, maple syrup, and seasonings (add in walnuts here). Mix and spread evenly onto a baking sheet. (make sure your baking sheet is non-stick or coated with oil). Bake for 12 minutes, then mix vegetables and back for another 12 minutes or until they start to brown. Serve!

Next Up, Stuffed Acorn Squash With A Kick

1 acorn squash (cut in half and gutted) 

        1 can garbanzo beans (rinsed)

        1 cup cooked rice

        1 can crushed tomatoes 

             1 small can green chiles

               ½ medium white onion 

        1 red bell pepper

        ½ tsp smoked paprika (regular paprika works it just won’t be as smoky)

        2 tsp garlic powder

        1 ½ tsp salt

        1 tsp cumin 

        ¼ tsp cayenne pepper 

    ¼ cup of vegan cheese (I recommend Miyokos cheddar cheese)

Directions:

Preheat oven to 400 degrees. Get your rice cooking to start with! While the rice is cooking, cut the acorn squash in half (vertically) and scoop out the middles. Coat with olive oil and bake face down for 15 minutes, then cook another 10 minutes on the other side until tender. While the squash is cooking, chop the onion and bell pepper into small chunks then add to a pan with 1 tbsp avocado oil on medium heat. Once soft, reduce heat to low and mix in the can of garbanzo beans, tomatoes, and green chilis, cooked rice and seasonings. Once the acorn squash is finished, remove from the oven and fill each half with the veggie mixture - Don’t be afraid to pile it in there! Cook for another 7 minutes, sprinkle cheese on top, then bake for another 3 minutes (10 minutes total). Serve!

Last but certainly not least… Shortbread Crust. This recipe is extremely versatile which is why I left the majority of this recipe up to you. This crust is the perfect for any sort of hot or cold desserts from pie to bars to crumbles, it is so customizable. I do recommend topping this recipe with some sort of apple or berry crumble for the perfect sweet and tart combination.

Ingredients:

1 cup almond flour

        1 cup coconut flour 

        ¼ cup melted vegan butter (I recommend Miyokos) 

        ¼ cup maple syrup

        Optional - 1 tsp cinnamon

Directions:

Add flours and cinnamon to a medium bowl then mix in the melted butter. Make sure all the flour is coated in butter, it should be pretty crumbly. Flatten mixture into a coated pan and the rest is up to you! I do recommend pre baking the crust on 350 degrees for about 10 minutes if you plan on making something that needs to be refrigerated otherwise the crust will bake fine with the rest of the hot dish, so no need to bake before or else it might burn.

I hope you give these recipes a try if you are feeling stuck or want to branch out from the classics. I know I am going to be whipping these up for the next two weeks and I may or may not have already started. I can tell you the stuffed acorn squash is a must have in my household! Don’t be afraid to experiment since you have two more weeks to perfect your Thanksgiving staples.

Coach Liv, Pn1

Email: live@fitbarcafe.com 

Instagram: @fitbarcafe

Facebook: Fit Bar Superfood Cafe

Plant Based Holiday's

We are officially right around the corner from the holiday where we are able to stuff our faces without judgement and I couldn’t be more excited.

Besides the fact that we get to eat delicious food, we get to spend time with family and the ones we love for a full day uninterrupted. Traditional Thanksgiving dishes are delicious, filling, and worth every bite and even the process of making these dishes is fun whether you’re using your great great grandmother’s recipe or creating your own from scratch. I personally like to adjust traditional recipes to fit my dietary preferences but I also dive into the full dairy, gluten, and sugar filled dishes because #balance, so don’t be afraid to dabble into alternative recipes if you feel like it!

It is kind of like a fun challenge for me to create traditional dishes with a twist and now is the time to start brainstorming.

My sister-in-law follows a vegan diet so she makes a vegan green bean casserole that I haven’t tried yet but from what I have heard it is to die for so I am thinking I will try my own version of that classic dish. Sometimes I follow a recipe from start to finish and other times I throw whatever sounds good into a giant bowl and hope for the best so I’ll probably do a little bit of both this year. I like to base my dishes off of a vegetable or two while sticking to a plant-based theme and shopping season. For example foods like squash, Brussels sprouts, cauliflower, and potatoes are usually the star of my dishes because they are comforting and seasonally appropriate. Not only are these veggies good for your body, they are so easy to spice up with all of your favorite seasonings and they pair well with other dishes.

Some of my go to dishes include a roasted maple butternut squash dish with Brussels sprouts and walnuts for a sweet and savory taste, stuffed acorn squash packed with vegetables and spices, and of course some vegan desserts to finish off with.

The possibilities are endless when it comes to recipes because you can alter anything to fit your style so don’t forget to get creative.

Although creating and preparing these dishes can be intimidating if plant-based is out of your comfort zone, don’t panic…because I gotcha covered!

Between the internet, a few of my tips and tricks, and my favorite food blogs I am going to share with you, you will be set to dive into these delicious recipes when Thanksgiving rolls around! Stay tuned for MY recipes I’ll be posting next week on the blog but check out the links down below for a few of my favorite bloggers that I learn a thing or two from.

https://minimalistbaker.com/

Minimalist Baker is probably in my top two favorites because of how simple yet delicious her recipes are. She has options for vegan, gluten free, under 10 ingredients, cuisine, particular ingredients, and pretty much anything you can think of she has created, especially for the holiday seasons! 

https://rachlmansfield.com/

If you are looking to make all of your dessert dreams come true, look no further because Rachl Mansfield has it ALL. She puts a healthier twist on all classic recipes including brownies, chocolate chip cookies, pound cake, banana bread, and even creative recipes you’ve never heard of. If they aren’t already vegan, she provides a vegan alternative for you that is so simple anyone can do it. My favorite recipe of hers are the baked S’mores bars which are absolutely UNREAL and although they’re not technically “fall” inspired, you could eat them anytime of the year because they are that good. This is the perfect blog to checkout when planning the dessert menu for Thanksgiving. 

Like I said, stay tuned for my full recipes I’ll be posting next week because they are delicious, nutritious and you won’t want to miss out! If you are looking for some further recipe ideas or have any questions please email me at live@fitbarcafe and I can help you discover the perfect ideas to introduce into your Thanksgiving get togethers. 

Coach Liv, Pn1

Email: live@fitbarcafe.com 

Instagram: @fitbarcafe

Facebook: Fit Bar Superfood Cafe