Faster, Easier, Healthier

So I've got a recipe that's more of a guideline. It can be made for lunch or dinner, as a sandwich or salad, and, excluding the base, the ingredients can be whatever you have on hand.

For many people, tuna salad becomes a dieting staple, but for the most part, it is usually made with way too much mayonnaise. Many also forget the high mercury content in tuna, so it really should be eaten in moderation. That being said, I made the switch a few months back to canned salmon. Canned salmon has a really mild flavor, so even if you aren't a big salmon fan, you probably wouldn't even notice a difference. Salmon is also a great source of omega-3s, so I highly recommend giving it a chance for a tuna alternative.

And when I make salmon salad, I prefer using half a mashed avocado for the condiment portion. It's not that I think mayo is the devil, it's just that an avocado is more nutritionally dense (meaning it provides more nutrients  per calorie).

The base for my Salmon Salad recipe is 1 can of salmon, drained and 1/2 an avocado, mashed. That's it. Obviously, salt and pepper to taste (I really don't think it needs salt though because the salmon has been salted), but everything else is totally up to you!

Possible add-ins:

• salsa
• tomato
• red onion
• peppers (sweet, hot, or roasted)
• mixed greens
• sprouts
• sriracha
• cucumber
• carrots
• anything else in your pantry or fridge!

The last time I made salmon salad I stuffed it in a whole wheat pita with onions, peppers, sriracha, and sprouts. I just love the creaminess an avocado gives as opposed to mayonnaise. Trust me, once you try it, you'll become a convert too.

Snack or Entree?

I would like to just share a quick recipe that I have fallen in love with recently, and it involves tofu. So many members of my family are repulsed by tofu, and most of them have never tried it before. I don't understand why people are so afraid. I mean, I can understand if you've tried it and didn't like the texture, but tofu can taste like whatever you want it to. Case in point: Roasted Tofu Nuggets. 

This recipe is so simple, and so fast it will make your head spin. Please note, that the spices you put on are totally your prerogative, there are no rules. I prefer mine with some spicy or savory seasonings, but you may prefer breadcrumbs or grated cheese. 

Roasted Tofu Nuggets

Extra-firm tofu, patted dry (any amount works)

Pam/olive oil spray

Garlic powder

Cumin 

Curry powder

Chili powder

1. Preheat oven to 450 degrees. 

2. Cut tofu into 1-inch cubes, or whatever size you prefer (bigger pieces will take longer). Spray baking sheet with cooking spray and place cubes on top. Sprinkle with seasonings, then flip cubes over and season the other side. 

3. Place in oven and cook for about 10-15 minutes, depending on how soft/crunchy you want your nuggets. 

I've eaten these nuggets by themselves, on salads, and I've made bigger slices for sandwiches. Every time I make them, my mother always notes how good the kitchen smells, and then she is always shocked to hear that it's tofu. Hopefully one day her curiosity will drive her to give tofu a try. 

Something to think about:

Is there a food your afraid to try because you think it will taste bad?

It's a Fiesta

There are some healthy goods that are so delicious that sometimes you feel guilty about it. And then you quickly remember how good it is for you and the guilt goes flying out the window. That's how I feel about avocados. Creamy and full of fat- it's like the room temperature version of ice cream, except it's so much better for you than that Blizzard from Dairy Queen (yuck! Trans fats city!). 

When I first started dieting, I made a big mistake. Yes, I too make mistakes even though I may look like the picture of health. During my first few months of dieting, I cut back on my fat in-take way too much to try and save calories. Even the healthy fats, like olive oil, nuts, and avocados took a serious backseat so that I could eat more carbs and protein to fill me up. 

Since then, I have made a complete turn-around and have been eating more fats than ever before. A few months ago I would've been nervous to eat half of an avocado at one meal, but now I can't get enough. Since I've upped my fat intake, I've noticed that my mood is brighter and my personality is starting to remind me more of the person I was before my weight loss. Not that dieting and losing weight changed me into a miserable bitch, but there were definitely a lot of days where I was feeling antisocial, or not as fun-loving as I usually am. So I guess the answer to the meaning of life is fat? 

That being said, everything should be practiced in moderation. I would never just eat fats all day long, it's all about a balanced diet. I've come to discover that that balance is different for everyone. I may need more fats and protein than carbs, but the next person may need a lot more carbs for their optimal diet. My motto is eat everything. Have your fats (mostly healthy!), lean proteins, whole-grains, vegetables, and fruits everyday. Learn to listen to your body and see what kind of balance it functions best on. Everyone's body is uniquely different, so why would we all follow the same diet? I may be a vegetarian, but that may not be the best lifestyle for a lot of people. What it comes down to is trusting your gut. 

Now on to the fat attack!

Taken with Instagram

Open-Faced Fiesta Veggie Burger

Boca Grilled Vegetable Burger

1 Slice whole-wheat bread, toasted

1/2 Avocado, sliced

Tomato, sliced

Red onion, sliced

Baby sweet pepper, sliced

Romaine leaf

2 Tbsp. Chobani Plain Greek Yogurt

Hot sauce

Lime juice

Everything is pretty self-explanatory, except the spicy faux-sour cream that I made from Greek yogurt. All it is is the greek yogurt, a few dashes of hot sauce, to taste, and the juice of half a lime. Then once everything is assembled, pour the sauce on top and dig in! A fork and knife is a must with this...and maybe even an empty room because it does get a little messy, but there's nothing wrong with a little mess in the kitchen. 

This meal really is a great balance for the average diet. Who knew the face of nutrition could fit on one slice of bread? Even if that nutrition had to be scooped up with a fork during consumption. 

Something to think about:
Do you have a balanced diet?
Are the fats you're eating healthy?

Finally

A day off from work, at long last! I enjoyed waking up early this morning to head out to the gym. Call me crazy, but I love mornings. I use to hate waking up early, but ever since I lost weight and got active,  my every has picked up significantly, especially in the early hours of the day. It's a good thing I enjoy mornings now because tomorrow I start classes for the Fall semester and every weekday I will have class at 8am. I'm strangely excited to begin classes, probably because it will give me something else to do besides work and cook. It will be interesting to see how I balance classes, school work, regular work, and staying healthy all at the same time. When I was losing weight I didn't have a job to commit time to, so it was easy for me to get my work done and still have time for the gym. This will just force me to plan a little more so my days go smoothly. 

Speaking of planning, it was nice to not have to pack meals or snacks to take to work today. But I have gotten into the habit of repeating recipes that I'm really into lately.

It's no secret that I love oatmeal in the morning (or any time of day!), but yesterday I tried something new and I fell madly in love with this new bowl of oatmeal. 

I wanted some extra protein in my oatmeal, and instead of adding yogurt or cottage cheese, I wanted something that would pack a bigger punch for less calories. Solution: egg whites!

Taken with Instagram

Introducing, Fluffy Whipped Oatmeal. I couldn't believe how fluffy and dense the oatmeal had gotten after I added the egg whites. Definitely one of the best decisions I've made for breakfast in a very long time. This bowl included 1/2 c. of oats, 1 1/3 c. water, 1 T. chia seeds, 3 egg whites, 1 banana, 0.5 oz. pecans, and cinnamon. So filling, I can't even begin to describe how perfect this was. You can add less egg whites, different fruit, or substitute milk for water for whatever you're in the mood for. 

If you want to add egg whites to your oatmeal, the best way to do so is buy cooking everything stovetop. Add your water and oats and bring to a boil. Continue to stir and turn down the heat, this is when I added the chia seeds and a little more water. Once all the liquid has been absorbed, remove the pot from the flame. In a separate bowl, whisk the egg whites until they have become a little frothy, then slowly pour them into your oats, stirring quickly and constantly. You will be able to see the egg whites turning white, but keep stirring so they mix in with the oats and don't scramble. After that, I added my mashed banana, and instead of waiting for the oatmeal to heat on the stove again, I pour the mix into a bowl and microwaved it for about a minute. Finally, I topped it with my pecans and cinnamon and chowed down. 

The egg whites make the oatmeal fluffy, and slightly doughy. If you love oatmeal and have a little extra time in the morning (cooking them stove top only took me about 5 minutes), I highly recommend adding some egg whites. The protein will keep you satisfied for hours, I promise. 

For lunches, my go-to meal has become salads. They're easy to make before work, and I can easily throw on top a huge bowl of greens whatever is in my fridge for a filling meal. 

Taken with Instagram

Taco Salads are a staple in my diet because I love Mexican food and I love salad! A typical taco salad includes romaine lettuce, black beans, red onion, bell pepper, salsa, guacamole, cilantro and lime juice. Occasionally I will add brown rice, Boca Crumbles, reduced fat cheddar cheese, or tomatoes, depending on my mood. 

This summer I have really gotten into using eggplant in a lot of my meals, usually as the star ingredient. Lately, I have been turning back to the same recipe because I just can't seem to get enough of it!

Taken with Instagram 

Balsamic-Lemon Eggplant with Chickpeas, Tomato, and Mushroom. This picture was actually taken before work because I made this for my dinner, hours in advance. The recipe includes cubed eggplant, 1 whole tomato, 1 portobello mushroom cap, 1/2 c. chick peas, garlic, onions, Italian seasoning, olive oil, balsamic vinegar, and lemon juice. Everything is cooked in one sauté pan and it is delicious. I think I had it three times in one week!

Well, I've shared some of my new favorites, do you have any favorite recipes that you never get tired of eating?

Work, Work, Work

I'm really happy that work has consumed my weekend, and I'm not being sarcastic at all. Being that this weekend I would have been moving back into college, I have a lot on my mind. It's better to keep myself busy right now. 

And with many hours of work comes many packed meals! 

Yesterday I had lots of snacks that included almonds, pecans, carrots, cucumber, and a Kashi chewy granola bar. And for dinner, I made a quinoa bowl before leaving my house. 

Taken with Instagram

With my quinoa I had shrimp, broccoli, mushrooms, and sun-dried tomatoes. Even though I had to eat it cold, it totally hit the spot last night. The protein from the shrimp kept me satisfied for the rest of the night shift. I will definitely be making this again!

Today I had a peanut butter sandwich on a deli flat, made with PB2, almonds, carrots, and peppers for lunch, and a Kashi bar for a snack. But what I was looking forward to the entire night was the dish I made this morning for dinner. 

Just looks like a bunch of chopped veggies, right? Well, there's actually an entire can of sardines mixed in too! This sardine and veggie mix has chopped cucumbers, carrots, peppers, onions, radishes, grape tomatoes, and green pigeon peas and alfalfa sprouts tossed in. All of this was combined with veganaise,  spicy brown mustard, lemon juice, and fresh ground pepper. And let me tell you, it was delicious! Now, if you're totally apposed to the thought of eating sardines, you can easily make this with canned salmon or tuna (salmon has way less mercury, so try that first). 

This salad is more of a typical lunch for me, but I wanted to have a higher protein meal for the end of the day (eliminates late-night snacking). 

See? It is totally possible to eat healthy with a busy work schedule. The key is planning. Yes, it takes some time, and preparing all of your meals takes more effort than running to Subway on your lunch break, and I promise you, it will keep you fuller longer. Not only is it beneficial to plan your meals when you're busy, but also making sure than you have healthy snacks with you throughout the day will keep hunger pangs at bay. Even if you're going out to run some errands, take a handful of nuts or a granola bar with you, this way you won't be tempted to go through the drive-thru for that greasy bag of french fries. 

McDonald's Anyone?

Pssh! Why buy the grease from McDonald's when you can make something a lot healthier at home? I will never understand why our nation relies on fast food so much. Yes, it is convenient, and yes, it is cheap, but even with a hectic schedule and a budget, you can still eat healthy and nutritious foods. Eating well should be a priority in people's lives and it saddens me to think about all the people that are so apathetic about what they put into their bodies.

I have been striving to make healthy eating easy and accessible for even the most stubborn of eaters, and I think I may have finally bridged the gap. Introducing: the McDonald's Snack Wrap- Vegetarian Edition!

Boca Burger (cut in thirds), multi-grain wrap, guacamole, red onion, tomato, and sprouts, all rolled up burrito-style. In total, I think this lunch took me about 5-10 minutes to assemble and a lot less to devour it. 

I used a Boca Original Vegan burger, but you could use any kind of meatless burger (like black bean) when creating your own. If you eat fish, you could easily cook up a salmon burger, it would just take you longer. And if you're a carnivore, I would recommend a chicken or turkey burger if the thought of a veggie burger makes you a little nervous. 

My Snack Wrap was pretty unconventional by McDonalds' standards, so if you wanted something a little more traditional, fill your wrap with whatever you would normally put on a burger.

Easy, accessible, fast, and familiar. Now you really don't have an excuse for going through the drive-through when you can make something healthier in the comfort of your own home!

Absolutely Exhausted

I have completely neglected my pretty, little blog these past few days. It's just that I've been so tired that whenever I get free time, I just want to lay around and watch TV. Today is no exception. 

Don't get me wrong, I haven't just been laying around in my pajamas, eating bon-bons, watching Keeping Up With The Kardashians, I've been busy. Today, I thought was going to be a more relaxing, re-charge kind of day, but it has not turned out that way. 

I woke up totally energized, ate some dry cereal and the best peach I've had all summer, and headed out to the gym. My spirits were so high this morning that I knew I wanted to have a decent run today. I've been cutting back on my running because my knee that bothered me when I was overweight had been acting up. But today I had a nice run during my workout, and even though I really pushed myself, I still had a lot of energy. 

Like I said, I wanted to re-charge today, but after I had my breakfast, a delicious bowl of oatmeal (of course), I realized that I had a project that I needed to get a move on. My mission this summer has been to paint my bedroom furniture that I've had for about 15 years. It use be my mother's from when she was a child, so the set is about 50 years old. I did the night stand about two weeks ago, and today I did the tall chest of drawers. Emptying, cleaning, sanding, painting = exhaustion. My legs are very angry at me for running and then doing physical labor on top of it. Needless to say, I will sleep well tonight. 

But enough about me, this is a healthy living blog! 

Need some ideas for a quick lunch? Well I have two that I made this week that can easily be customized to suit your taste. 

A Taco Salad is always my go-to lunch when I want to get a filing meal in one bowl. 

A salad like this for me usually always includes romaine lettuce (One small head), brown rice (1/4 c. dry), black beans (1/3-1/2 c.), chopped peppers and onions, salsa, guacamole, shredded cheddar (very rarely), cilantro and hot sauce. This salad has so many toppings, there is no need for a dressing, but you could always drizzle it with a little lime juice to moisten it. It's just like getting a burrito bowl at Chipotle (minus all the extra sodium and grease). 

If you're not in the mood for a salad, or you're just a lunch-time sandwich eater, I made a Quick Shrimp Sandwich. 

This simple and fast sandwich is only 4 cooked shrimp (tails removed), 100 calorie deli flat, guacamole (as a condiment), red onion, tomato, romaine, and crushed red pepper flakes. Including the time it took for me to boil the frozen, raw shrimp, this sandwich took less than 10 minutes to assemble. And the lean protein will keep you satisfied until your afternoon snack or dinner. When I ate this, I also had fresh veggies, a small sweet potato, and a small handful of cherries for dessert. Totally stuffed. 

Something to think about: Do you make sure to get a healthy lunch when you're busy or in a hurry?

Little Bit of Old & Little Bit of New

Today was a pretty busy day for me. This morning I got up early and went shopping at Brave New World for their 50% off sale with my mom and brother. I was a little weary about going because when I was heavier, I always had a hard time finding clothes that could fit me there and that kind of shopping experience left a bad taste in my mouth for a long time. I always felt out of place whenever I went inside.

Nevertheless, I went because I desperately need clothes, still. Long story short, I found some great clothes! Even two pairs of jeans, which was a shock because finding jeans that could fit both my waist and my thighs and hips is still a problem I have. And I have to say, it was one of the greatest feelings in the world to button those jeans and have them fit like they were made for my body. Never before have a smiled so widely in a dressing room.

In the afternoon I went out to lunch with my friends Regina and Jesse for some much needed catching up. We went to The Beanery, and because I'm a creature of habit (and it was calling my name), I got the same veggie sandwich I got last time. Once again, my tastebuds sang with pleasure!

This talk about my lunch today brings me to the heart of this post—yesterday's lunch.

Now before I tell you what it was, do me a favor and keep an open mind before you read on. If you asked me last year to eat this, I'd probably make a yucky noise and tell you to take a hike. So what changed my mind? After learning about the health benefits of this food, and being in search of something new to try, I knew I just had to try...sardines. Yes, the little fishes that come in a can. And guess what! They were absolutely delicious, and have easily made the list of my favorite healthy foods. I was so nervous that they were going to taste too fishy, or too salty, but I thought they were perfect.

These small fish have an extreme nutritional density. Sardines pack in more healthy fatty acids per ounce than salmon, they're a good source of calcium, are low in mercury, and, like all fish, are a great source of protein.

For those of you that still think I'm crazy: all I'm going to say is, don't knock it until you've tried it.

I used a can of Bumble Bee sardines packed in water for my lunch. And after reading some recipes online, I decided my best bet was to keep it classic and make a sandwich.

Don't let the skin scare you! Sardines are so tender that you can't even tell the difference between the flesh and the skin (they have a texture similar to flounder and tilapia). And the bones that are inside are so small and mushy, it's just like eating the flesh. There's no need to buy boneless and skinless sardines because it's completely safe to eat them, and a lot of the calcium from the sardines comes from those very sources. 

As you can see, I kept my sardines whole, but you can certainly mash them just as if you were making tuna salad. 

My sandwich was open-faced with two slices of Ezekiel bread, one can of sardines packed in water (water must be drained out), spring mix, red onion, mustard, and veganaise. 

My mother thought I was going to hate them, but it was quite the opposite—I am madly in love with sardines. I was actually shocked by how much I enjoyed them. I highly recommend them to anyone. My sandwich was great, but I think next time I'm going to try them in a pasta dish! 

Something to think about: What was the most adventurous thing you've ever eaten?

Out And About

Today, one of my best friends, Regina, and I had a lunch date at our favorite little café in Point Pleasant, NJ. The Beanery is an adorable slice of heaven that serves up fresh and healthy lunches. If you're ever in the area, it is a must-taste place. They have a great selection of salads, sandwiches, soups, teas, and baked goods. You really can't order something bad here, and the service is always friendly and fast.


Lots of people ask me for advice when dining out on a diet, so I figured this would be the perfect opportunity to share some tips.


First, try and pick a place that has healthier options (Sorry, Applebee's and The Olive Garden don't count). If you don't have a choice of where you're going to be going, stalk the menu for something that doesn't sound like it will clog your arteries in one bite. Grilled, broiled, and baked are key words to look for—avoid anything and everything that is fried! Broiled fish, in my opinion, is the best option for dinner because it is low in calories, high in healthy fats, and high in protein.


Beware of cream and butter-based sauces because they will rack up the calories and fat faster than a Paula Dean lasagna sandwich.


If you're going to go for a salad, make sure that a non-creamy dressing is served on the side. Salads may always seem like the healthiest choice, but many can be laden with fattening toppings like cheese, nuts, and croutons. Sometimes it better to just get a full entree than a salad.


Moderation is key, even when dining out. Just because you're served a giant plate of food does not mean you have to eat it all. For years, my mother always cut her meals in half when they arrived and would plan on taking the other half home to have for lunch the following day. This is a great idea, but never feel bad for eating your entire plate if half of it is filled with veggies.


Don't be afraid to customize your meal. For example, today I ordered my veggie sandwich without the mayo, got a fruit salad instead of the chips and salsa, and took off a slice of cheese when my meal arrived. In a lot of restaurants, you can ask for extra vegetables instead of rice, potatoes, or french fries.


And most importantly, always drink water with your meal. If you don't want to overeat, I suggest drinking a a full glass before, during, and after your meal. Trust me, you will get that full-feeling without stuffing yourself with too much food.

But back to my lunch date!

I was so ready to eat when our food arrived and when I looked at my plate, all I could think was, "Wow!" My veggie sandwich featured romaine lettuce, tomato, swiss cheese, cucumbers, bell peppers, red onions, and sprouts. 

It was so packed with delicious and juicy vegetables that I'm pretty sure I looked like a slob trying to bite into this and having tomato juice drip down my hand. So worth all the messiness. 

And don't let me forget about that fruit! The perfect dessert to my sandwich. Everything was perfectly ripened, but I started to get full, so I ended up leaving the orange slices and a few grapes on my plate. Everything else has happy to be in my belly. 

Do yourself a favor and check out The Beanery, or try and find a cute cafe or bistro near your home and enjoy a healthy meal out with a friend!

A Moment of Weakness

This morning, as I parked my car in front of my gym, this really in shape girl walked in front of me and I immediately thought, "Wow, I wish I could look like her." And then I stopped myself. I'm always telling my girl friends not to compare their bodies to other women's, and here I was doing just that! Making body comparisons is absolutely ridiculous because no two bodies are alike—we're like snowflakes (that was cheesy, but I couldn't resist). This girl walking into the gym had long, toned legs and the waist of a Victoria's Secret Supermodel. I, on the other hand, have short, stocky legs and they're not going anywhere.

For years I hated my larger-than-normal thighs, but I've come to terms with them. I can only do so much to get my body healthy and toned, the rest is up to genetics (thanks mom and dad). And that's why I hate it when I hear women (I rarely hear men talk about this) picking apart their bodies and "flaws" and wishing they looked like someone else.

The truth is, we all have insecurities regarding our looks. We're only human! But the important thing is to realize what you have to work with and then owning it. It's a long process, but loving and feeling comfortable with your body is one of the most important things you can do. Your opinion of yourself affects not only your attitude, but also the way people view you. I'm always making an effort to love the way I look more every day, and I can tell you that even the smallest of changes make a big difference in every aspect of your life.


But enough of that tangent, let's get on to the food. I often find, especially in the summer, that when I'm in need of a really quick meal, I'll heat up a veggie burger and call it a day. But now it's the end of July and I have become so sick of eating the same thing at barbecues. Thankfully, I have a new staple that is just as fast: Portobello Burger.

It's easy, delicious, and has a hearty, steak-like quality that is quite different from your typical Boca burger. Traditionally, portobello mushrooms are grilled when used as burgers, but if you're in a rush (like most of the world), then you can easily heat it in the microwave to dehydrate and cook it a bit. It takes about 2 minutes in a microwave safe dish for the mushroom to steam and release most of it's water. When it's done, gently squeeze the mushroom so it is dry, for the most part. It will be very hot, so it will be ready to be thrown on a bun immediately after.

I like to use whole wheat deli flats for burgers, and I dress it in the usual burger-fashion. You can cheese or any condiment to your liking, but I love to make my own with a combination of veganaise and mustard. It is an awesome combination with the juicy mushroom.

Side note: I tend to use portobellos a lot, so I figured I would share that I buy mine at Costco. Portobellos aren't something you find in everyone's refrigerator, but they're really versatile. I highly recommend buying them if you like mushrooms.

"Wow, that doesn't even look like tofu!"

Observed my lovely mother as I assembled my lunch this afternoon.


I'm definitely considered the adventurous eater in my family. While the rest of my family scoffs and pretends to gag at the thought of eating "vegetarian" or "healthy" options as apposed to london broil and mashed potatoes, I'm always willing to try something new.


When I began experimenting with different foods, like tofu, I made a lot of stir-fry because it was a quick fix to just throw everything in a pan rather than trying to follow an elaborate recipe I saw online. But after a while, eating tofu the same way gets very old, very fast.


It took me a few months to realize that tofu could also be used for the protein portion of sandwiches. I mean, who knew tofu could be used for more than just vegetable stir-fry? Clearly not me six months ago.

Sandwiches make for the perfect lunch. This Crispy Tofu Sandwich is sure to satisfy any vegetarian, and even an adventurous carnivore! Baking the seasoned tofu adds great texture to the usual soft and squishy bean curd. 

Crispy Tofu Sandwich

• 1/5 of a block of extra-firm tofu
• 2 Slices of whole-grain bread (I used Ezekiel), toasted 
• Small handful of spring mix (or romaine leaf)
• 1 Red onion slice
• 1-2 Tomato slices (all I had were plums!)
• 1 T. Veganaise (or your favorite condiment)
• Ground Seasonings to taste (today I used garlic, cumin, chili powder, and pepper)
• Oil cooking spray

1. Preheat oven to 450. Take serving of tofu and cut it in half so you have two thin slices. Pat dry to remove some of the water. Add seasonings and place on a baking sheet that has been lightly sprayed with oil. Tofu will about 30 minutes to bake (adjust to your taste of crispiness), so flip the slices half-way through baking time.

2. After tofu is done baking, assemble your sandwich and enjoy!

Prep time: 5 minutes

Cook time: 30 minutes

Total: 35 minutes

Nutrition: (one sandwich) Calories: 400, Total fat: 17g, Sat fat: 1g, Cholesterol: 0mg, Sodium: 276mg, Total carbs: 38g, Fiber: 8g, Sugars: 3g, Protein: 21g

I had my sandwich with a small salad and slices of red bell pepper. Needless to say, I will have no need to snack between now and dinner.

Lazy Thursday

I didn't feel like doing much today except sit around in a sweat shirt and eat. I went for a run at the resivior instead of trekking my ass to the gym and it was the change of pace I needed in my workout routine. When I got home I was ready for a hearty bowl of oatmeal to appease my belly and a piping hot shower to relax my muscles. 

I call this bowl of deliciousness Berry Almond Oatmeal. I added a tablespoon of freshly ground flaxseed, blueberries, and a small handful of almonds. And as per usual, a large dash of cinnamon for extra sweetness. The flaxseed and almonds provide a solid nut flavor, which is a nice balance to the delicately sweet blueberries. This bowl of oatmeal comes in at about 330 calories. 




When lunch time rolled around I knew I had to make something with my tortillas because they will be expiring soon, but I did not want to make a wrap. I decided to try something completely different and make a Hummus Pizza. Instead of pizza sauce and cheese, I spread a quarter cup of hummus on top of the tortilla, covered it with my favorite pizza-topping vegetables and baked it in the oven. 

The hummus gives the pizza that creamy texture you would normally get from the cheese, but without the unhealthy fats and cholesterol. I only baked it in the oven at 350 for about 15 minutes, but it could have used another 5 minutes to finish cooking the peppers and onions. What can I say, sometimes I'm too hungry for my food to finish cooking. My pizza was only about 250 calories, so I also ate this with a small side of black beans and steamed broccoli. 

My stomach was very satisfied! For dinner tonight I'm making something a little more complicated. I will post the recipe tomorrow. :)

A New Reason to Love Sandwiches

This past weekend has been a whirlwind for me. It was both of my parents' birthdays (my dad's on Saturday and my mom's on Monday), so of course I was running around like a mad woman from all the baking, cooking, and gift buying I was doing. I'm so happy to finally have a chance to sit down and make a much needed blog post.


With two birthdays within a few days of each other, cake is the inevitable enemy that is bound to be staring you in the face, screaming, "Eat me, bitch, you know you wanna taste my sugary goodness!" And the fact that I made both cakes from scratch made it even harder for me to resist the temptation. For my dad's birthday I made a decadent version of his favorite banana cake recipe that his mother use to make for him, every birthday. After we sang Happy Birthday and cut the cake, I watched my mother and father slump into a state of euphoria as they ate the cake. I looked down at the cake, which was right in front of me, and I couldn't help but take a whiff of the fresh, banana sent. At that moment, I past the point of no return. I gave in and cut myself a tiny piece (about 3 forkfuls), and it was worth every creamy calorie. My rule is that if they're something you really want to eat, and I mean really want, live a little and give yourself a taste, but don't make treats a regular thing because then you'll just crave sugar 24/7.


For my father's birthday present I made him all of his favorite foods: lasagna, chicken parmesan, fettucini alfredo, and garlic bread. Needless to say, I was in the kitchen the entire day. I didn't want to skimp of flavor for my dad's special day to suit my dietary needs, so I made a separate dinner for myself. The lasagna was my dad's favorite, it was spinach and mushroom, and he said it was the best he ever had. Success.


For my mom's birthday cake I made her favorite, strawberry shortcake cake, from scratch. The cake looked and smelled absolutely intoxicating, but I didn't let myself have a piece. I didn't want my tastebuds to get use to the sugary and buttery treats that I was surrounded by, but that doesn't mean that it was easy for me to sit back and watch my family eat and praise the cake. As my mom finished her second piece (it was her birthday, she's allowed!) she noted, "Kathleen, you've truly out-done yourself." Hearing her satisfaction was better than any piece of cake. My family also told me that I should open up a bakery or café. Sigh, wouldn't that be a dream come true.




Amidst the busy weekend I still managed to eat healthy, and yesterday I had a lunch that was so delicious and filling, I just knew I had to share.


As you well know, I am all about eating whole grains, so you can imagine how excited I was to finally buy sprouted grain bread. If you do not know what sprouted grain bread is, it is made from sprouted whole grains, not flour, and because it is so unprocessed, it is extremely high in amino acids, vitamins, minerals, and protein. Sprouting grains is the act of growing them, so when you eat sprouts you are eating something that is alive. Even though these sprouts are made to make bread, the bread is very low of the glycemic index, meaning it won't make your blood sugar levels spike like white bread does. Those live grains and legumes are actually much easier for the body to digest, making this the ideal bread when trying to live a healthy lifestyle. I got mine, Food For Life Ezekiel 4:9 Sprouted Grain Bread, from Whole Foods (in the freezer section because you have to keep the sprouts alive in order to get the full nutritional value), but you can go on their website to find a retailer near you, or shop online. Food For Life is a quality and organic company and they have a wide variety of products that you should really check out.


But back to my lunch! I went on that rant about bread because I used it to make a veggie sandwich that was absolutely delicious. Usually when you go out to a café or chain restaurant that sells a veggie sandwich, they use thick slices of cheese and a creamy, dressing-like condiment, completely defeating the pursue of a vegetarian option being the healthier one. Obviously you can add cheese to your veggie sandwich, but it should be a low-fat kind, and only an ounce. If you don't use cheese, then you can use some low-fat dressing or light mayo (I always use veganaise), but putting both on your sandwich will rack up the calories and fat faster than you can say Kirstie Alley. If you use cheese, I hope you like mustard because it is the healthiest condiment in town. I usually do a mix of veganaise and mustard on many of my sandwiches, a kind of faux honey mustard. But besides that, you can load up your veggie sandwich with any kind of vegetables you want, the more the merrier, as long as you can fit it all in your mouth!

Classic Veggie Sandwich

• 2 Slices Ezekiel sprouted whole grain bread
• 1 Tbsp Veganaise
• 1 tsp Spicy brown mustard
• Cucumber, sliced
• Tomato, sliced
• Red onion, sliced
• Spinach (or romaine, spring mix, etc)
• Micro-greens (optional)

1. Let loaf of Ezekiel bread defrost on the counter for a few minutes, but not completely. After about 5 minutes, remove two slices and let those finish defrosting (you could also use a toaster to defrost/ toast slices). Return loaf to freezer.

2. Add veganaise and mustard to one slice of bread. Top with spinach, cucumber, tomato, onion, and micro-greens. Viola!

Prep time: 10 minutes

Cook time: 0 minutes

Total: 10minutes

Nutrition: (One sandwich) Calories: 290, Total fat: 10g, Sat. fat: 1g, Cholesterol: 0mg, Sodium: 311, Total carbs: 39g, Fiber: 9g, Sugars: 3g, Protein: 10g

Simple and delicious. I had a whole bell pepper, sliced, and a half of a cup of black beans to go with this lunch. Protein, vegetables, complex carbs, healthy fat, and fiber. What else do you need for a healthy lunch? That's right, nothing!

Hear Me Out On This One...

I love soup. It doesn't matter is it's the dead of winter or a sweltering summer day; I'm always up for a hearty bowl of soup. I rarely make my own soup from scratch because it's an all-day event, and then the containers take up so much space in the fridge. The problem with buying canned and other pre-packaged soups is that they are loaded with sodium, and the lighter versions usually leave me feeling unsatisfied. 


During the school year I eat soup so often that I recommend everyone buy stock in Healthy Choice at the end of August. I bought so much soup last semester that I wound up bringing a few containers home, but they have been neglected because I am too busy stuffing my gob with fresh vegetables and fruit. Yesterday, I was determined to get a steaming bowl of soup in my belly, but, of course, I needed to put my own, crazy spin on it. 


When I got this idea, even I thought that I had lost my mind. My plan was to take a carton of portobello soup, cook brown rice in said soup, then add broccoli and an actual portabello mushroom cap, and let everything simmer in the pot. And guess what...I did just that, and it was delicious! 

Okay, okay, so it's not the most beautiful thing that I've ever made, but didn't your Mama ever tell you not to judge a soup before you tried it? Or maybe she said something more to the effect of, "Shut up, and eat it." Either way, if you're not an experienced cook and you're looking for something healthier than a microwavable pizza, soup is the way to go. I added a bunch of vegetables and a serving of brown rice to this simple soup, and it was as satisfying and filling as a hearty winter stew. 

Creamy Portobello Soup with Broccoli and Rice

• 2 c. Organic Imagine Creamy Portobello Mushroom Soup (1 container)
• 1/4 c. Trader Joe's brown basmati rice (any dry brown rice will work)
• 1 Portobello mushroom cap, cut into 1/2-1 inch chunks
• 2 c. Broccoli flowerets, raw, stems cut off

1. Add entire container of soup and brown rice to a medium saucepan and bring to a boil. Stir constantly so the rice doesn't stick to the bottom. Once soup boils, bring down to a medium, medium-low heat, keep stirring.

2. Once rice has finished cooking (about 10-15 minutes), bring down to the simmer and add broccoli and mushrooms. Stir contents for few seconds, then cover pot. 

3. Remove lid and check broccoli to see if it has cooked through. If not, stir and return lid. When broccoli and mushrooms are soft, and the flowerets are a bright green, remove from heat and pour into a bowl. 

Prep time: 5 minutes

Cook time: 20-25 minutes

Total: 25 minutes

Nutrition: (Makes one serving) Calories: 410, Total fat: 7, Sat. fat: 0g, Cholesterol: 0mg, Sodium: 848mg, Total carbs: 71g, Fiber: 12, Sugars: 6g, Protein: 18g

I had no idea how filling this was going to be, I felt like I was eating a meal made for a lumberjack. Cooking the rice in the soup made it extra creamy, and it had an almost risotto-like texture, just with a little more liquid. I love Organic Imagine soups, and I highly recommend buying them. They're not very high in sodium, and even though it is a 'creamy' soup, there is no cream used, which means zero cholesterol! Trust me, if you're a busy on-the-go person who doesn't have time to cook a roast chicken every night, a hearty bowl of soup like this will keep your hunger at bay for hours. 

Recipe Makeover: A Childhood Staple

If you've been keeping up with my latest blog posts, you know by now that cheese and I have a dark and troubled past. But as I transition out of diet-mode and into maintaining my healthy lifestyle, I'm trying to give my old diet staples much needed makeovers. 


Growing up grilled cheese was something quick my mom could cook up for my picky palate, and it was one of the first things I started to cook for myself as a child. For a fast, no-fuss dinner, I use to eat two grilled cheese sandwiches with a big bowl of tomato soup. Yikes! If I could build a time machine and apologize to my young arteries, maybe I could also educate 13-year old me on the dangers of a high-sodium diet. But, alas, I don't have the brain power, so I'll just have to continue on my healthy living quest. 

What's the easiest way to make a meal healthy? Load it up with vegetables. Yes, even if it's grilled cheese. There are so many different variations of the classic sandwich now, you can customize it to accommodate anyone's taste. My secret with this sandwich is that I brush each slice with a little bit of olive oil. You still get the same crunch that comes from frying, just without the cholesterol and trans fats of butter or margarine. 

Feel free to use whatever vegetables, fruit, and cheese for your "grown-up" grilled cheese, but vegetables and firm, white cheeses are the healthiest options. As always, use whole-wheat or whole-grain bread.

Grown-up Grilled Cheese with a Kick

• 2 Slices of whole-wheat bread
• 1 oz. Monterey jack cheese with jalapeños, thinly sliced
• 2 Slices of a large tomato
• Small fistful of spinach leaves
• 1 Thin slice of red onion
• 1 tsp EVOO, divided

1. Use a small brush to evenly distribute 1/2 tsp of olive oil on one side of one of the slices of bread. Place bread, oiled side down, in a not-stick frying pan. Don't turn the heat on yet.
2. Layer spinach, tomato, cheese, and onion (in that order) on top of bread. Use the last 1/2 tsp of olive oil for the other slice of bread, turn on the flame to a medium heat, and place the other slice of bread on top, oiled side up. 
3. Use your spatula to apply pressure to the sandwich so that the bread gets cooked evenly and the cheese begins to melt. After about a minute or two (or when bread is cooked to your liking), flip sandwich over. 
4. Finish cooking to your liking, then remove from pan, cut in half, and enjoy!
Prep time: 5 minutes
Cook time: 5 minutes
Total: 10 minutes


Nutrition: (One sandwich) Calories: 335, Total fat: 15g, Sat. fat: 6g, Cholesterol: 30mg, Sodium: 583mg, Total carbs: 45g, Fiber: 5g, Sugars: 7g, Protein: 17g

You can't deny that that gooey, melting cheese is calling your name. I paired my grilled cheese with a big salad and it kept me full for hours! It's okay to satisfy your cravings sometimes, just make it as healthy as possible.