Petite PB&J After School Snack

Half dollar size Petits Mini Whole Wheat toasts are a fun way to serve a PB&J for after school snack.  These cute little toasts are crispy, tasty, the best part, you can enjoy 8 for only 60 calories.  Of course Mya doesn’t not have to worry about that, but I use these in place of a chip  or cracker sometimes.  They are great as tiny crisp sandwiches, or even as a base for hummus.  Peanut butter with sliced banana and agave nectar drizzle is also delicious way to eat these little guys.

Today, I topped these with small dollops of organic crunchy peanut butter and Trader Joe’s low sugar blueberry jam.  I served them with a nice mixed berry protein shake on the side.

 

How many can you eat?

Skinny Chick’n Salad Cups

As you all know I have been doing a seven day super clean diet this week. At lunch, I was craving my favorite chick’n salad, and I really wanted to make some.  I knew my vegan mayo and nuts were out for this week, but I figured I could still kill a craving and make a tasty skinnier version.  It worked.

First off, instead of wraps, I used sweet tender Boston butter lettuce leaves.  Second, I replaced the mayo with a plain soy super yogurt that was high in protein, fiber and probiotics.  I added a dash of lemon juice to the yogurt for a nice tang.  Third, I chopped spring mix right into the chick’n salad mixture to give it some more body and nutrients.  Here is the recipe I came up with:

Skinny Chick’n Salad Cups ~ Serves 4

• 1 package Gardein Chick’n Scaloppini Pieces (4 piece)
• 1/2 sweet onion, minced
• 1 stalk celery, minced
• 1/2 small apple, chopped small
• 2 cups spring mix, finely shredded
• 3 tbsp. Soy Yogurt
• 1 tsp. lemon juice
• Mrs. Dash
• 12 Boston lettuce leaves

Cook Chick'’n according to package directions.  Once chick’n is cooked, on a cutting board, chop in tino small pieces, then spread out pieces on a plate and put it in the freezer to cool.

In a small bowl mix the yogurt, lemon juice and as much Mrs. dash as you like to taste.  You can use the garlic blend, onion blend, original, or lemon blend, whatever your preference.  Set aside.

In a large bowl, combine the onion, celery, apple, and spring mix.  Remove chicken from freezer.  Add to the bowl of veggies.  Mix together.  Now, add the yogurt mixture to chick’n and veggies, blending until everything is well coated.  At this point it is read to serve, or you can wrap it and place it in the fridge until the flavors are well combined. 

When read to serve, Place 3 leaves  of Boston lettuce per plate, serve even amounts of  the chick’n salad  on each leaf.  You can use a large ice cream scoop to have a perfect amount.  Each person can then easily fold over the tender leaf and enjoy a nice little chick’n salad cup.  I will not lie, if I am not eating super clean, then a little vegan may does add a real richness, so feel free to add it if you have the extra 100 calories a tbsp. to spare.  I just did not wan to t walk 20 minute to burn off the mayo!

Did I mention that prepared this way, three cups has only 127 calories, 4 grams fiber, 2 grams of fat  and 15 grams of protein!  It also contains nearly 15% of your daily calcium, gotta love those leafy greens!

 

Garden Vegetable Tofu Scramble

I know, another scramble.  I cannot help myself, after 1/2 hour on the elliptical at 6:00am, I am hungry.  As much as I try to vary my breakfast, over and over again, I come bake to the scramble.  I adore it.  Light and fluffy tofu “eggs” and all those veggies leave me fueled to get my workout done.  It is also so full of flavor, I never get bored or my scrambles. 
Today, I made a garden scramble for two.  Here is the recipe:

• 1/2 pack tofu drained and crumbled into chunks
• 1/4 of a large sweet onion, sliced
• 8 mushrooms, sliced
• 1/2 cup diced tomatoes (I used canned low sodium)
• 1/4 cup frozen diced roasted poblano peppers
• 1/4 cup frozen diced roasted red peppers
• 3 heaping cups baby spinach
• 1/8 cup low sodium vegetable broth
• 2 tbsp. nutritional yeast
• 2 Shakes turmeric
• Mrs. Dash Garlic Blend ( a few shakes)

Method:
Bring two cups of salted water to boil in a small pan.  While waiting for water to boil, Preheat skillet, then spray with cooking spray.  Add onions and let them cook a few minutes.  Once water boils, add chunks of tofu, reduce to a simmer.  Add mushrooms to the pan, cook until they begin to brown, then add both peppers.  Once peppers are cooked, push all veggies to the side and then add you vegetable broth to the pan, now add the spinach to the broth.  It will steam down quickly.  Drain tofu from water and place in a bowl.  Season with nutritional yeast, Mrs. Dash, and turmeric.  Stir until all tofu becomes a little yellow.  Push the spinach to the side in the pan, add the tofu to the pan.  Then add the diced tomatoes in the pan right on top of the tofu.    Let it cook about two minutes, then mix it all together.  Season with salt and pepper or Mrs. Dash if you like.

Viola, awesome generous nutrient dense breakfast that is only 192 calories.  With my coffee and 3 tbsp. soy creamer, that is still under 250 calories!  This even gave me enough energy to walk Mya to school, which we never do and I did my full body workout when I got home.

Instant Gratification

In this modern technology age, instant gratification is what we have learned to expect.  Everything happens so fast.  Communication, answers to questions, research, downloads, photos, microwaves, pretty much instant everything. Patience is a word of the past, I cannot even wait in line behind two people before I get antsy and think, why aren’t there more lanes open?  Unfortunately, this impatience has slowly crept into my life in areas beyond technology.  What am talking about?  My eating and exercise regimen, that’s what. 

I have been working extra hard since January 1st, and especially increasing my efforts this week between eating and workouts.  Instead of being pleased with myself, and proud each day that I complete my goals, I find myself looking in the mirror or checking the number on the scale for some dramatic results like you see on TV.  I always tell my nutrition clients, be patient, it takes 3500 calories burned to reduce a pound.  So, why do I keep torturing myself?  I blame instant gratification.  I workout, I want to see results…NOW. 

Well, I refuse to put myself through this anymore.  I am choosing to take each day as it comes, following my plan, exactly as I laid out, and will reap the eventual benefits.  I know I am healthy.  I only intend on losing maybe 5 to 8 pounds by summer, and mostly I want to increase my strength and flexibility.  I believe I can do ANYTHING I put my best effort into.  I am a big believer in vision boards, I can attest that I have accomplished many of my goals with their motivation sitting there staring me in the face.  So, I thought I would share the fitness vision board I made myself this past weekend.  I am also sharing my Monday’s food intake along with the exercise I did too.

Monday:

6:00-6:20 am elliptical

Breakfast: Tofu scramble with no salt! Just 3 oz. tofu, baby spinach, mushroom, onion, and a few tbsp. of diced tomatoes with a low carb high fiber 45 calorie wrap.  Seasoned with turmeric and 1 tsp. nutritional yeast. Also, 1 coffee with 3tbsp. soy creamer and 20 oz. of water.

8:30-9:15 am  Full body workout.  Extra abs and buns.

Snack: 1/4 grapefruit. 1/4 orange, 1/4 banana, 4 blackberries and 1/2 tsp. chia seeds.

16 oz. water

Lunch: Large salad with 2 cups mixed baby greens, 1/2 small pepper, 1/4 c. cucumber, 2 radishes, 1/2 cup white kidney beans, 1/4 cup onion, broccoli spouts, bean sprouts, 3 cherry tomatoes, 3tbsp. balsamic vinegar (plain).

1 coffee w/3 tbsp. soy creamer

16 oz water

2:10-2:30 elliptical

8 oz. water

Snack 2:  Protein shake: 1 cup unsweetened almond milk, 1 scoop chocolate pea protein, 1 tbsp. almond butter, 4 ice cubes.

Dinner: Coked in cooking spray with Mrs. Dash Garlic Blend: 8 asparagus spears, 4 mushrooms, 2 cups spinach, 1 .5 cups steamed cauliflower and 1 Gardein chick’n breast.

8 oz. water

I gave Mya some of my shake, this is hers with a cookie on top!

Okay, now that I have shared my day, I am off to do the elliptical for the 2nd time today.  I want to get in a little more before Mya gets home!

A New Love…

Frozen fudgy goodness.  This recipe was adapted from Stuft Mama’s 3 ingredient fudge.  I made the 3 ingredient fudge, which was really good. The recipe was 1/2 banana frozen, 2 tbsp. raw cacao powder and 2 tbsp. peanut butter all blended together and then frozen.  So easy, so good, then I thought, wow, I could take this from really good to over the top.  And I did.  My version tastes like a Chunky Bar…remember those?

Okay, so here goes:

• 1.5 bananas (frozen, thawed or fresh)
• 6 tbsp. Unsweetened Unsalted Almond Butter
• 4 tbsp. Raw Cacao Powder
• 1 scoop (about 2tbsp) chocolate soy protein powder
• 1/4 chopped raw almonds
• 1/4 raisins
• 2 tbsp. chia seeds
• 1/4 cup unsweetened dried coconut flakes

My Method:

Place banana, almond butter, cacao, and protein into blender or small food processor.  Blend until smooth.  Stir in, by hand, chopped almonds, raisins, chia seeds and dried coconut.  I used silicone regular sizeheart muffin cups, you can line cupcake pans with paper, or used anything you know you can pop out of the freezer into a whole piece.  The silicone work great!!!!!  Fill them 1/3 full, and place cups on a tray or baking sheet.  Once they are all filled, pop them into the freezer fpr a few hours until they are firm.  When they are firm you can take them out and put them into a freezer bag.  I kept mine in the silicone, but it is not necessary. 

These are big, fudgy, decadent tasting treats that are truly sinfully nutritious.  I will warn you, you must eat them frozen, they melt quick.  These could be made into fudge pops too.  The possibilities are endless.  I am going to try making mini bites in silicone ice cube trays or candy molds next time for tiny treat.  I eat one of these through out the day.  I bite after each meal!  These are a perfect treat and are healthy candy alternative that are even packed with superfoods!  I really hope you give these a try.  Let me know how you like them!

 

 

Hot Roast “Beef”

It was a snowy and cold weekend, but cozy inside.  Mya spent all day and night sledding and snowboarding.  She got a snowboard from Santa and this was her first attempt at using it.  It took her about 1/2 hour of trial and error falls before she found her balance.  By the end of the day she was going off small ramps and people were asking Andy how old she was when she learned to snowboard.  He said their jaws dropped when he said today was her first time. She sure takes after him! She finally came in for the night at 7:15pm.  She was so exhausted she was asleep by 7:45 and slept until 6:30 am.

I, however, was not feeling well yesterday. I took some Advil on an empty stomach and it bothered me all day.  Because I was feeling ill, I allowed myself some indulgences.  Lots of tea and toast.  I have been laying off bread, but I made up for it this weekend.  I probably ate 8 pieces of Rye between yesterday and today.  Good thing I plan on a super strict cleanse for the next few weeks.  This weekend  was the first that I veered off my New Years plan.  But, like I said, I am starting new tomorrow.  I am making a new fitness vision board today and starting a new workout routine tomorrow.  I am going to take pictures and measurements and really track my progress.  Bikini season will be here before you know it…don’t let the snow fool you!

So since it was an indulgent weekend, I decided I would create some delicious roast “beef” sandwiches and use up the remainder of gravy that I made earlier in the week.  I love the Tofurky Roast “Beef”.  It is a perfect way to enjoy and old favorite and still be a good vegan!   My gravy was even better since it was in the fridge a few days.  I warmed it up on the stove, added a pack of roast “beef” slices to it, and then let it simmer.  The seeded rye was so fresh and soft.  It smelled so good.  I slathered it with some Vegenaise and horseradish.  Then, I laid a piece of vegan mozzarella on top.  Once the “beef” and gravy were nice and hot, I spooned it on top the the bread, cheese and sauce.  It was heavenly.  Air popped popcorn topped with nutritional yeast and Mrs. dash was our crunchy side.  Great lunch.  Now I am off to make my vision board and start planning my meals and workouts for the week.

Spring Roll Lunch

I was craving spring rolls or vegan sushi after receiving my Wegman’s magazine.Going out for it was not an option, so I raided the fridge and pantry to make my own. Well, I found rice paper in my pantry, so spring rolls it was.  They were delicious, but not so successful.  I made about 6 of these.  Only one, the last one, photographed above, turned out right.  I either stuffed them to much, or the paper ripped.  It was a  mess.  A delicious mess. 

In my spring rolls I added a thin layer of spring mix, tofu cut in super thin slices, then fried in a little coconut oil until crispy and tossed in tequila mango sauce. I also used leftover quinoa instead of rice or noodles, then added Julienned carrots, orange bell pepper, snow peas, and then  shredded cabbage,  pea shoots, and a finally wedge of avocado. Gees, I wonder why they were stuffed?? The chile mango tequila sauce on the tofu was sweet and spicy.  That gave the roll some extra flavor and heat.  I also put some on the side for dipping.  These were fun to make, but I could not believe the patience it takes to make them,  I think they fall into the same category as baking for me.  Patience is not my best virtue.  I am hungry…let’s get this rolled!  Besides the mess, these were a surprisingly filling lunch.  I dished myself two, but only ate one and a half, I got pretty full. 

It has been two weeks since my TJ’s trip, so I am up for a big shop today.  This time Wegman’s.  I am definitely bringing home some vegan sushi, it said they have 2 new veggie rolls, I cannot wait to try them.  I rarely pick something up at the store pre made, but sushi is just one thing I have yet to conquer making better at home.  It has been awhile since I had some, can’t wait for the wasabi and ginger!

“Caramel Butter” After School Snack

 

This is my special “Bet You Thought It Was Caramel” Butter Recipe.  It is pure heaven.  It really tastes like caramel.  If you like your apples dipped in a nut or seed butter, this brings it to a whole new dessert like level.  Everyone I serve this too goes crazy over it.  If you decide to try anyone of my recipes, try this one.  It is perfect and detectable every time. I give this to Mya as an afterschool snack, sometimes in her lunch, and I always put it out for guests along with my appetizers, even though it taste more like dessert.  The recipe below makes a bowl you can serve with up to 3 apples.  If I am just using one, I cut it back to 1/3 of this recipe.

“Bet You Thought It Was Caramel” Butter

• 1/4 cup natural peanut butter (almond, sunflower, or  any nut or seed butter )
• 1 tbsp. agave nectar (helps it caramelize)
• 1/8 cup almond milk (any non-dairy milk of you choice)
• 1/2 tsp. ground cinnamon
• 2 tbsp. almond milk, reserved

Although I am not a big microwave fan, this method makes it perfect.  I never tried it any other way.

In a microwave safe bowl, combine the nut butter, agave, 1/8 almond milk and cinnamon.  No need to mix, just put the ingredients in a bowl and then place them in the microwave for 30 seconds.  Remove from microwave and stir vigorously.  It will begin to change consistency and look caramelized, when that happens, add the additional 2 tbsp. almond milk, and stir again, now it gets creamy and caramelized.    If it is too thick because your microwave cooks hotter, add a little more almond milk.  Now taste.  HEAVEN.

Serve with apples, carrots, celery, or anything else you can dip in caramel.  We have even made this and put on ice cream and poured it over our plain morning oatmeal.  Give it a try, I promise you will love it.  If you do make this, please let me know by writing a comment. 

Also on the side bar, there is a non-dairy milk poll.  Be sure to vote for your favorite.

 

Guilt Free Shepherd’s Pie Dinner

Comfort food is something I cannot live without.  I just adore potpie, “meat”loaf, lasagna, chik’n dinners, roasts, and all the lovely vegetables that accompany them.  Since you all know I have been really trying not to eat bread and such, I made this healthier crust-less Shepherd’s Pie.  I make chik’n pot pies with crust on the bottom and stuffing on top every once in a while, but this time I opted for the beefier version.
Here are my ingredients:
Pie

• 3 carrots, cleaned and sliced
• 3 stalks celery, cleaned and sliced
• 1 large onion, diced
• 1 potato, diced
• 1 8oz pack mushrooms, quartered
• 1 pack seitan, broken into1/2” pieces
• 1/2 bag of frozen mixed veggies (corn, peas, greenbeans)
• 1 bag plain frozen cauliflower
• 1 bag garlic frozen cauliflower
• 2 tsp. coconut oil
• 2 tbsp. nutritional yeast
• salt
• pepper
• herbs de Provence
• crushed bay leaf

Gravy

• 1/3 cup flour
• 1/3 cup earth balance
• 1 tbsp. beefless bouillon
• 3 cups water

My method:
My pie began with cooking the classic carrots, onions and celery in 1 tsp. coconut oil, then adding 1 diced potato ( trying to keep it skinny), then 8oz. quartered button mushrooms.  I seasoned generously with herbs de Provence and crushed bay leaf, I kept salt to just a tiny crank or two of pink sea salt.  Once the veggies were par cooked, I removed them from the pot and poured them straight into a casserole dish that was coated with cooking spray.
For the “beef”, I used seitan.  I love seitan.  It mimics beef and it is super high in protein and low in calories.  I heated my cast iron pan, then added a tsp. of coconut oil. I drained and chopped my seitan into small 1/2 beef like chunks.  I put them into the hot oil for a few minutes until they browned. While doing that, I popped one bag of garlic cauliflower steamers into the microwave for 5 minutes.  While the seitan was browning, I made a rue of flour and earth balance butter.  Then I added water and Better than Bouillon Beefless Base.  It made a nice thick gravy.  I seasoned it with a little of the same seasoning I used on the vegetables.  Once it was thick, I reduced the heat, and checked that my seitan was perfectly browned. I then microwaved my bag of plain cauliflower for five minutes. I then poured the seitan chunks through out my vegetable into the casserole dish.  Then I sprinkled some frozen corn, peas, and greens beans into the casserole dish.  I mixed everything together and then poured in my gravy (about 3 cups) onto the vegetables.
Once both cauliflowers were steamed, I poured them into my food processor with 2 tbsp. nutritional yeast, and 2 tbsp. vegan sour cream.  I blended them until they were smooth and creamy like mashed potatoes.  I topped my vegetables with them, covering the casserole dish.  I put it into a 375 degree oven for about 40 minutes until the top was brown.  Once I removed it from the oven, I let it cool around 15 minutes before serving. 
You can serve this any night of the week for a great hearty meal and it was awesome the next day beside salad for lunch!

Veggie Burger over Salad

In an effort to win the war against eating too much bread, I made this veggie burger salad.  It was quite tasty, I must say.

I cannot tell you the brand of the burger, because it was a vacuum sealed two pack that I found in the freezer.  It was chock full of vegetables, not soy.    I cooked one for Andy and myself on the stove in my cast iron pan.  While it was cooking, I chopped a romaine and spring mix for a hefty high nutrient low calorie base.  Then I thinly sliced red onions,and quartered cherry tomatoes.  I always find that grape and cherry tomatoes have the most flavor in the off season.  I feel guilty for eating them because they are out of season, but my inner Italian won’t let me not consume tomatoes year round.  I dressed my salad with a few cranks of Trader Joe’s everyday seasoning, and then I drizzled a small amount of my favorite light blush dressing.  When the burger was browned on both sides, I placed it atop my salad, and gave it a little squeeze of ketchup and mustard. It was the perfect size lunch.  Not too big, not too small.