What I Ate Wednesday

 

I am trying to keep with participating in What I Ate Wednesday’s. I love that it is a veggie celebrating month.  It gives people a chance to try vegetable inspired meals.  Participating also helps me by getting me to photograph and talk about the type of meals I eat on a regular basis. 

Because WIAW is published on Wednesdays, I chose to use all my Tuesday meals.

Here’s What I Ate Wednesday Tuesday!

Breakfast:

Oatmeal Raisin Overnight Oats

These overnight oats tasted like an oatmeal raisin cookie.  I soaked 1/2 cup rolled oats in 2/3 cup unsweetened almond milk overnight, then in the morning when they were thick and fully absorbed, I added in shredded coconut, raisins, cinnamon, walnuts, 1 tbsp. flax plus granola, chia seeds, and a drizzle of agave.  These oats were so good.  I like oats much more prepared cold overnight than hot in the morning.  I usually eat a savory breakfast, but I am trying to get oats on the menu at least once a week.

This big bowl of oatmeal with all its topping was:

340 calories, 13g fat, 10g protein, 10g fiber, 60% daily calcium and 13% daily iron

Post Workout Snack:

Cherry Vanilla Protein Shake

1 cup unsweetened almond milk, 1/2 scoop cherry protein, and top with strawberries.

Stats: 90 calories, 2g fat, 8g protein, 1g fiber, 60% daily calcium, 16% daily iron.

Lunch:

Rainbow Asian Slaw with Spicy Baked Tofu

One of my favorites for a high nutrition lunch.

This rainbow slaw has a base of shredded red cabbage, green and white bok choy, yellow and red peppers, purple onion, green celery cucumber and snap peas, orange carrots, and some romaine for extra crunch.  It really looks like a rainbow when you make it. It’s high in phytonutrients and low in calories.  The huge serving bowl below is 3 big bowl servings. 

Stats per big bowl with 3oz tofu(1/3 of recipe):

281 calories, 13g fat, 15g protein, 5g fiber, 20% daily calcium and 15% daily iron

I make a sweet and spicy Asian dressing to go into my slaw.  I mix 3. tbsp. water, 2 tbsp. rice wine vinegar, 1 tbsp. sweet mirin, 1 tbsp. toasted sesame oil, 1 tbs. Braggs Aminos, 1 tsp. agave, 1/4 tsp. chili paste, 2 tsp. ground ginger, and 1 tbsp. peanut butter in a personal blender with a tsp. of Asian seasoning. 

It is so perfectly balanced in flavor.  Spicy soy garlicky ginger with a hint of sweet.  On top of the slaw, I add 3oz. baked tofu in a spicy Caribbean flavor for protein.  This lunch gives me energy and keeps be full.

 

Post Afternoon Cardio Snack:

Fruit on the Bottom: Vanilla Protein Tofu Yogurt with Berries and Bananas

For this great protein rich post workout treat, I combined store bought soy yogurt with tofu and vanilla protein powder and blended them together for a heavenly dessert like treat. 

In a food processor, combine 3 cups plain soy yogurt with 7oz (half block) tofu.   Pulse several times to break up tofu into yogurt. Then turn processor to on position and while it is running slowly add 4 scoops of vanilla protein.  I used Natureade’s Vanilla Soy, it is sweet and makes everything taste like cake batter. Blend until completely smooth.  This makes eight 1/2 cup servings.  Place in a container in the refrigerator to store.  It will stay good for about 5 days.  The protein makes the more watery soy yogurt much thicker like a Greek yogurt.

No need for store bought sugary yogurt.  Put your own high antioxidant “fruit on the bottom”. I defrosted 1/2 cup mixed berries with 1/2 a small banana per serving.  Then stir around and add some nutty wheat germ on top.  This is a perfect mid morning or mid afternoon rejuvenator. And, it will keep you full until your next meal.

Stats for 1/2 cup protein yogurt with 1/2 berries:

165 calories, 3g fat, 8g protein, 3g fiber, 26% daily calcium and 15% daily iron.

Onto Dinner.  I promised Mya for days, that we would have Riblets with potatoes and baked beans.  Since I was short on time last night, that is exactly what we had.

I had 1 Morning Star Riblet, 1 baked sweet potato, 2 tbsp. baked beans, and 1 cup steamed cauliflower and broccoli.

Morning Star Riblets are so good.  I have served them to meat lovers who could not believe they were meat-free!

I have to admit, this meal was very summer reminiscent.  I love making this while we are camping, it is a perfect grill meal.  With some corn on the cob on the side, of course!

The meal above with some earth balance butter on my potato totaled in at:

385 calories, 8g fat, 15g protein, 5g fiber and 21% daily calcium and 15% daily iron.

A great way to finish the day! 

What did you eat Wednesday?  

Join the fun!