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.

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!

"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.

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!

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.