Sunday, May 15, 2011

I've moved!

I've moved on over to please check me out over there!  My anal side needed more organization than blogger could accommodate!

Thursday, May 12, 2011

Atkins Blueberry Almond Baked Square

I tried the (new to me) Blueberry Almond Baked Square Day Break bar today.  I really like Atkins bars (even though I'm always kind of embarrassed for people to see me w/ an Atkins bar - I don't know why....). 

Anyway, they always fill me up & never seem to make my blood sugar spike.  I have to admit, I was a little shoked at how small this bar was but it's only 130 cals w/ 5g of protein.  Normally, I'd like more protein but this was a good snack for breakfast along w/ my greek yogurt.  Sometimes I just need a little sweet splurge (yes, this is a splurge for me). 

The taste was really good & it was nice and doughy - not too dry.  I probably wouldn't eat it on it's own - probably not enough protein to fill me up - but it's a good option for when I just need a little extra more.

Tuesday, May 10, 2011

How to Poach an egg in the microwave

First:  assemble the necessities
  1. egg
  2. microwavable dish
  3. water
  4. vinegar
Crack egg into dish

Add 1 cup of water & a splash of vinegar (i used apple cider)

Cover with a vent
(very important - exploding eggs result in uncovered containers)
Nuke for about 1-2 minutes depending on the microwave's power
Rinse w/ cold water (stops cooking process)

I put mine in a tupperware for tomorrow's salad!
Yeah runny yolk!

Sunday, May 8, 2011

PB Sauce topped Popcorn

This snack was inspired by julie's frozen pb popcorn and angela's abu

I blended 2 Tbsp of sunbutter & 2 Tbsp of Silk Pure Almond Milk (35 cal type).  Then, I realized that sunbutter tastes like popcorn (weird, but true), so I topped my popcorn with it & voila - delicious.  :)

told you i was weird

My Lunch today:

100g steamed broccoli (bottom of the bowl)
85g (2 cups) steamed angel hair coleslaw mix
1 can TJ anchovies
2oz TJ smoked salmon

174 cal, 4g fat, 14g carbs, 25g protein, 5g fiber

only thing that might have made this better would be a runny egg! 
ps - i eat everything w/ chopsticks.

Saturday, May 7, 2011

Vegan Oatmeal Scones

My mom loves oatmeal cookies & scones so I combined the two for Mother's Day!  Who says I'm not a good daughter.  Hell, I'm an only child - if I don't do something, no one will!  These are inspired by Cook's Illustrated Oatmeal Scones.

  • 1 1/2 cups rolled oats (4 1/2 ounces) or quick oats 

  • 1/2 cup vanilla non-dairy yogurt

  • 1 chia egg (3 Tbs ground & mixed w/ water to cover)

  • 1 1/2 cups unbleached all-purpose flour (7 1/2 ounces)

  • 1/3 cup granulated sugar (2 1/4 ounces)

  • 2 tsp  baking powder

  • 1/2 tsp  table salt

  • 10 Tbs coconut oil (cold), broken into 1/2-inch cubes/balls

  • 1 Tbs granulated sugar for sprinkling

  • 1. Adjust oven rack to middle position; heat oven to 375 degrees. Spread oats evenly on baking sheet and toast in oven until fragrant and lightly browned, 7 to 9 minutes; cool on wire rack. Increase oven temperature to 450 degrees. Line second baking sheet with parchment paper.

    2. Remove 1 tablespoon of yogurt to small bowl and reserve for glazing.  Whisk remaining yogurt and chia in large measuring cup until incorporated.

    3. Pulse flour, 1/3 cup sugar, baking powder, and salt in food processor until combined, about four 1-second pulses. Scatter cold coconut oil evenly over dry ingredients and pulse until mixture resembles coarse cornmeal, twelve to fourteen 1-second pulses. Transfer mixture to medium bowl; stir in cooled oats. Using rubber spatula, fold in liquid ingredients until large clumps form. Mix dough by hand in bowl until dough forms cohesive mass.
    4. Scoop dough onto prepared baking sheet. Brush surfaces with reserved yogurt and sprinkle with 1 tablespoon sugar. Bake until golden brown, 12 to 14 minutes; cool scones on baking sheet on wire rack 5 minutes, then remove scones to cooling rack and cool to room temperature, about 30 minutes. Serve.

    The coconut oil added a nice tropical flavor.  I think these would be great w/ diced, candied ginger (I'm talking to you ginger-loving, hungry hippie!) and some macadamia nuts.

    Hope you all enjoy!

    Friday, May 6, 2011

    Kashi TLC Dark Chocolate Coconut Fruit & Grain Bar

    Just like Jess I love Kashi products so I decided to try a new snack bar from their TLC line.  I picked up the Dark Chocolate Coconut Fruit & Grain Bar because it was pretty low cal with a decent amount of protein ... and seriously, chocolate & coconut - you can't go wrong.  Well, it's great! 

    I used the layer-by-layer eating approach & started w/ the toppings, nibbled off the chocolate, & munched down on the granola base.  Every layer tasted great & totally satisfied my craving!  I'm definitely going to buy another box of these when this runs out. 

    I still rely on my homemade protein cakes for my on-the-go convenience foods but bars like these ease my chocolate cravings and give me a daily sweet.  I don't have a huge sweet tooth and i don't add sweeteners to my recipes but it's nice to have one or two sweet things a day.  I think this really helps me keep the rest of my diet super clean.

    The nutrition stats are pretty great on this bar.  Kashi hasn't done me wrong yet!

    Tuesday, May 3, 2011

    Kashi GoLean Roll! Bars - Chocolate Turtle

    These bars are one of my favorites!  If I'm going to eat a bar that is a bit higher in calories, it has to satisfy a few things:  (1) be delicious, (2) take a while to eat so that I'm not done in 2 minutes having snarfed 200 cals, (3) be high in protein, and (4) keep me full. 
    Yes, I'm high maintenance.

    These bars meet all these requirements.  They've got 3 layers & I eat them sequentially:  crispies on the outside, chocolate layer of love, & chewy caramel center!  I love that it takes me so long to eat it - definitely adds to the psychologically satiating aspect of a calorically dense bar!  Stats are great, too, with plenty of protein & fiber to keep you full. 
    Check out more info @ their website but don't buy these bars if you see them at the grocery store ... more for me!  :)

    Tuesday, April 26, 2011

    Lamb Puff

    Yup, I'm weird.

    1 jar of Gerber's Lamb & Lamb Gravy baby food
    1 egg white
    2 Tbsp wheat germ
    1/3 tsp baking powder

    mix it all up & bake for about 2-3 minutes

    Sunday, April 24, 2011

    protein bran pudding

    one of the many ways i eat wheat bran ....

    1/4 cup wheat bran
    1/4 scoop (7 g) chocolate protein powder (i used jay robb's)
    1/2 cup unsweetened vanilla almond milk (i used silk brand 35 calorie)
    spash of vanilla

    mix it all up and enjoy
    Total:74 Cal10g Carbs2g Fat9g Protein7g Fiber10g Iron

    Icee Slurpee

    okay, this reminds me of those slurpee machines at the mini marts!

    1.5 cups of cold water
    1-2 pkts of cherry water flavoring (i use the generic brand of crystal light cause i'm cheap like that)
    1/4 -1/2 tsp guar gum
    1/4-1/2 tsp xantham gum
    10-15 ice cubes

    i blend the water & flavorings first to get them mixed
    then i gradually add the ice a little at a time
    then i blend the shit out of it on high in my vitamix
    throw it in a bowl and let it chill out a bit in the freezer
    slurp it down


    Sooo, I thought I'd introduce myself to anyone who happens to pass my way.  Also, I am in desperate need of procrastination a break from studying Nutrient Metabolism.  I do totally geek out on Food Science and Nutrition but studying for a midterm kind of takes the fun out of it! 

    Sooooo.... I'm a grad student getting my masters in Food Science & Nutrition.  I'm really into fitness and eating healthy but have struggled w/ obsession in both of those realms.  Recently I've gotten my emotional turmoil in check and it has allowed me to be more relaxed in my physical state.  (I don't need to control exercise and eating as much when I feel more in control of my life.)  I've gained most of the weight back so now I'm in a healthy range and I've started lifting weights to add some muscle.  I've really decided to focus on becoming strong.  It really helps me when I have a goal in mind so that there's a reason to get off the treadmill and to not skip meals!  I've upped my protein intake by a ton and I've found that I feel much better throughout the day.  No lulls and drags and I'm getting in control of my emotional eating.

    I guess that's it, for now.  Feel free to ask me any questions & please introduce yourself!  I'd love to get to know anyone out there in the wide blogosphere!  :)

    Friday, April 22, 2011

    Foods of April's Low Carb Protein Bar

    Whole shabang

    One serving ... yes, my hand is orange ... there can never be too much kabocha
     Go make this bar now!  This girl is a genius!  :)  I only changed a few things.  Here's my recipe ....


    preheat oven to 350
    mix all ingredients together
    pour into greased pan
    bake for 30-40 minutes, until toothpick comes out clean
    cool on wire rack & enjoy!

    Nutrition Facts

    Serving Size: 1 cakes
    Amount per Serving
    Calories 85
    Calories from Fat 11.3
    % Daily Value *

    Total Fat 1.26g 1%
    Saturated Fat 0.5g 2%
    Cholesterol 30.29mg 10%
    Sodium 196.1mg 8%
    Total Carbohydrate 7.72g 2%
    Dietary Fiber 3.88g 15%
    Sugars 1.59g
    Protein 13.8g 27%

    Est. Percent of Calories from:

    Fat 15%
    Carbs 36%
    Protein 65%

    Thursday, April 21, 2011

    Tropical Vegan Muffins Recipe

    Adapted from Cook's Illustrated Ultimate Blueberry Muffins

    Any neutral oil can be subbed for the coconut oil.  Any flavor of non-dairy yogurt can be subbed for the vanilla soy yogurt.  Any fruit can be subbed for the frozen mangoes. Don't thaw fruit if it is frozen. Chop small - to the size of blueberries.



    1. Adjust oven rack to middle position and heat oven to 350 degrees. Spray standard muffin tin with nonstick vegetable cooking spray.

    2. Whisk flour, baking powder, salt, and coconut flakes in medium bowl until combined.

    3. Grind chia seeds to a fine powder and mix with 1/4 cup of water. Set aside for 10-15 minutes while it forms a gel.

    4. Microwave or lightly heat coconut oil until liquid - about 45-60 seconds.

    4. Combine chia gel and sugar and whisk vigorously until thick and homogenous, about 30 seconds; add melted coconut oil in 2 or 3 steps, whisking to combine after each addition. Add vegan yogurt in 2 steps, whisking just to combine.

    5. Add frozen mangos (chopped to the size of blueberries) to dry ingredients and gently toss to combine. Add wet ingredients and fold with rubber spatula until batter comes together and fruit is evenly distributed, 25 to 30 seconds (small spots of flour may remain and batter will be thick). Do not overmix.

    6. Use (greased) ice cream scoop or large spoon to drop batter into greased muffin tin.

    7. Bake until light golden brown and toothpick or skewer inserted into center of muffin comes out clean, 25 to 30 minutes, rotating pan from front to back halfway through baking time. Invert muffins onto wire rack, stand muffins upright, and cool 5 minutes. Serve as is or use one of the sugar-topped variations.

    Thursday, April 14, 2011

    High Protein Cookie Dough Whip


    place all ingredients in a blender
    whip, whip, whip

    (add sweetner if you want, i like things plain)

    sometimes i throw it in the freezer for an hour to mimic ice cream.

    Nutrition Facts

    Serving Size: 1 pudding

    Amount per Serving

    Calories 157
    Calories from Fat 22.5

    % Daily Value *

    Total Fat 2.5g 3%
    Saturated Fat 0g 0%
    Cholesterol 0mg 0%
    Sodium 280mg 11%
    Total Carbohydrate 15.58g 5%
    Dietary Fiber 4.6g 18%
    Sugars 0.63g
    Protein 20.05g 40%

    Est. Percent of Calories from:

    Fat 15%
    Carbs 39%
    Protein 50%

    Sunday, April 10, 2011

    Cabbage "Cereal"

    Microwave Fresh Express Angel Hair Coleslaw for about 1 minute
    Add cinnamon & vanilla extract
    Pour in Unsweetened Vanilla Almond Milk

    Eat like you would if it was cereal.
    Fart like you would if it was cabbage ... 'cause it is.

    Saturday, April 9, 2011

    Buckwheat Muffins


    Pre-heat oven to 350.

    Grind 1/4 cup buckwheat until it becomes a flour-like consistency. Mash the banana. Mix all of the ingredients together.

    Place in Muffin tins

    Bake for 45-55 minutes. Until a toothpick comes out clean.

    Nutrition Facts

    Serving Size: 1 muffins

    Amount per Serving

    Calories 79
    Calories from Fat 4.1

    % Daily Value *

    Total Fat 0.45g
    Saturated Fat 0.09g
    Cholesterol 0mg
    Sodium 18.39mg
    Total Carbohydrate 16.38g
    Dietary Fiber 2.47g
    Sugars 5.3g
    Protein 3.02g

    Est. Percent of Calories from:


    Saturday, April 2, 2011

    No-Bake PB Pumpkin Protein Bars


    3 cups puffed red wheat cereal (use any puffed cereal - I used Natural Nutrition)
    1/4 cup nut butter (I used Nuttzo)
    1/2 cup canned pumpkin
    1 scoop (26 grams) protein powder (I used Designer Whey French Vanilla)

    Mix all together & pat firmly into an 8x8 baking dish.
    I cut it into 6 squares.

    Total:  710 cal, 73 carbs, 33 fat, 38 protein, 17 fiber
    per bar:  118 cal, 12 carbs, 6 fat, 6 protein, 3 fiber

    Tuesday, March 29, 2011

    Keeps things movin' protein cakes

    2 large egg whites
    1 Tbsp pumpkin puree
    1/4 cup wheat bran
    50 g protein powder (I used Designer's Whey French Vanilla)
    1/4 tsp baking powder
    dash cinnamon
    1/2 tsp vanilla extract

    Mix all together & microwave for 1.5 minutes.  Flip and microwave for 30 seconds.

    121 cal
    1.8 g fat
    12.5 g carbs
    6.8 g fiber
    18.7 g protein

    Thursday, March 24, 2011

    Protein Bars (Low-Cal, High Protein!)



    Pre-heat oven to 350. Line a 8x8 pan with foil & cooking spray.
    Place steel cut oats, TVP, and quinoa in a pot with 2 cups of water.
    Bring to a boil and simmer until soft (about 15-20 minutes) - drain any excess water.
    Mix chia seeds with water to cover and let gel form.
    Combine all other ingredients in a bowl and add oat/TVP/quinoa mix.
    Bake for about 45 minutes, until firm & toothpick comes out clean.


    I purposefully left the recipe devoid of spices & added sweeteners. I don't add any sweeteners to my food (artificial or otherwise) b/c it just increases my sweet tooth. Feel free to customize it as you see fit w/ cinnamon/splenda/stevia/etc.


    Nutrition Facts

    Serving Size: 1 bars

    Amount per Serving

    Calories 119
    Calories from Fat 27.2

    % Daily Value *

    Total Fat 3.02g  4%

    Saturated Fat 0.92g  4%
    Cholesterol 7.5mg  2%
    Sodium 14.4mg  0%
    Total Carbohydrate 12.73g  4%
    Dietary Fiber 4.32g  17%
    Sugars 1.11g
    Protein 9.48g  18%

    Est. Percent of Calories from:

    Fat  31%
    Carbs  42%
    Protein  31%

    Sunday, March 20, 2011

    Turkey Muffins

    Inspired by Julie's Turkey Muffins

    1.25 lbs extra-lean ground turkey breast
    2 egg whites
    1/3 cup wheat bran
    1/2 cup canned diced tomatoes w/ green chilis
    a few dashes of Mrs. Dash Southwest Seasoning blend


    Pre-heat oven to 350
    Mix all ingredients together, lightly
    Portion into 12 muffin cups
    Bake for about 45 minutes, or until internal temp is 160.
    (Extras can be frozen)

    Nutrition Facts
    Serving Size: 1 muffins

    Amount per Serving

    Calories 58
    Calories from Fat 6.2

    % Daily Value *

    Total Fat 0.69g
    Saturated Fat 0.21g
    Cholesterol 22.92mg
    Sodium 67.5mg
    Total Carbohydrate 1.44g
    Dietary Fiber 0.53g
    Sugars 0.25g
    Protein 11.67g

    Est. Percent of Calories from: