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.

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. 

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?

Something Fishy is Going on Around Here

If you know me, you know I love all kinds of seafood. And if you know how I am in the kitchen, I'm always trying to come up with new ways to prepare the same old filets. For my dinner tonight I had a plan: low-carb fish tacos. It's not that I'm against tortillas, but I knew I didn't have any whole wheat tortillas in the house. Then, as quickly as I realized I was sans tortillas, it dawned on me that I also did not have a head of iceberg lettuce (we have heads of romaine, but trust me, those leaves do not make for good lettuce wraps—that is, unless you enjoy taco-juices running down your hands and arms like a toddler learning to feed themselves). So, when all else failed, I chose to simply make a fish taco salad.

I love salads because you can throw whatever you want in a bowl and viola! You've created a quick and taste meal. That being said, my recipe for this dish can morph into anything you desire. Tonight, I cooked tilapia, but you could easily substitute any flaky, white fish or shrimp for your salad. And if you're dying to add more vegetables or spice, be my guest! My philosophy is work with what you have, just make it delicious and nutritious.

Tilapia and Portabella Taco Salad

• 1/2 c. Sliced red onion
• 1 c. Sliced bell pepper (any color)
• 1 Tbsp Minced garlic
• 1 tsp EVOO (Extra Virgin Olive Oil)
• 1 Portabella mushroom cap (sliced)
• 4 oz. Tilapia filet
• 1 tsp Tobasco sauce
• 1/4 c. Wholly Guacamole (or homemade guac)
• 2 heaping Tbsp Salsa 
• 6 Romaine leaves
• 1 c. Spring mix
• Lime juice
• Crushed red pepper
• Salt and pepper to taste

1. Add 1/2 tsp of EVOO to a skillet on medium heat. Toss in garlic, onions, and peppers, sprinkle with salt and sauté until onions and peppers are tender. 

2. Make room in the center of the pan for your fish, add remaining 1/2 tsp of EVOO and place fish on top. Sprinkle with salt and fresh ground pepper, then add a few squirts of lime juice to fish and vegetables. When the fish begins to turn white, flip it over and season. Add crushed red pepper and Tobasco to your liking. 

3. While fish is cooking, add the portabella slices and incorporate among the other vegetables. Add lime juice as needed to keep contents of the pan moist. 

4. When fish is thoroughly cooked, cut it into 1/2-1 inch chunks with the spatula. Gently mix in with vegetables and let simmer on a low light. 

5. Chop romaine leaves and toss spring mix into a bowl. Top with sautéd vegetables and fish. Finally, add the guacamole and salsa. 

Prep time: 10 minutes

Cook time: 10 minutes

Total meal: 20 minutes

Nutrition: (Servings: 1) Calories: 425, Total fat: 17g, Sat. fat: 4g, Cholesterol: 40mg, Sodium: 595mg, Total carbs: 36g, Fiber: 13g, Sugar: 13g, Protein: 30g

This meal really hit the spot after I got back from the gym, and thankfully it didn't take too long. I love salads like this that don't require any dressing because the juices from the vegetables and fish are dressing enough without all the unnecessary calories found in a restaurant style salad. I can't wait to make this again and have actual tacos, but for tonight's dinner, this salad delivered just enough kick to satisfy any grumbling stomach.