unveiled

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!  :)

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!  :)  http://foodsofapril.com/?p=5035  I only changed a few things.  Here's my recipe ....

Ingredients

• 1 cup Wheat Bran Unprocessed
• 105 g Protein Chocolate
• 2 tsp Baking Powder
• 1 tsp Vanilla Extract, Imitation, No Alcohol
• 1/2 cup Pumpkin Pure
• 1 cup Egg White

Directions

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%

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.

Ingredients

• 2 cups White Flour
• 1 tbsp Baking Powder
• 1/2 tsp Salt
• 1/2 cup Sweetened Shredded Coconut
• 1 tbsp Chia Seeds
• 1/4 cup Water
• 1 cup Granulated White Sugar
• 1/4 cup Organic Coconut Oil
• 1 1/4 cups Vanilla Soy Yogurt
• 1 1/2 cups Frozen Mangoes

Directions

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.

High Protein Cookie Dough Whip

Ingredients

• 12 oz Silken Lite Tofu
• 1/4 cup Wheat Bran
• 1/2 tsp Cinnamon, Ground
• 1 tsp Vanilla Extract, Imitation, No Alcohol

Directions

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%

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.

Buckwheat Muffins

Inspired by Ashley's Buckwheat Bake

Ingredients

• 1/2 cup Raw Buckwheat Groats
• 2 large Egg White
• 200 g Bananas
• 2 tbsp Vanilla Extract, Imitation, No Alcohol
• 1 tsp Baking Powder
• 2 tsp Cinnamon, Ground
• 2 tbsp Unsweetened Milk, Original

Directions

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

0%

Saturated Fat 0.09g

0%

Cholesterol 0mg

0%

Sodium 18.39mg

0%

Total Carbohydrate 16.38g

5%

Dietary Fiber 2.47g

9%

Sugars 5.3g

 

Protein 3.02g

6%

Est. Percent of Calories from:

Fat

5%

Carbs

83%

Protein

15%

No-Bake PB Pumpkin Protein Bars

deeee-licious

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