Healthy Comfort Food

There's nothing more satisfying during the winter months than a hot bowl of creamy, cheesy, carb-y goodness! Unfortunately eating an entire box of macaroni and cheese isn't the healthiest choice. I remember when I could polish off and entire bag of Velveeta...the most processed kind of cheese you can find on mother Earth. Oy! Thankfully, for my body's sake, I've changed my ways. 

Cheesy Quinoa and Roasted Brussel Sprouts

• 1/4c. quinoa, dry
• 1/2c. chic peas, rinsed
• 2 handfuls of brussel sprouts (about 5-10), halved and the brown ends cut off
• 1oz. (about 1/4c.) crumbled goat cheese
• extra-virgin olive oil
• 1/2 lemon, juiced and zested (optional)
• thyme, salt, and pepper to taste

1. Preheat oven to 400*. In a separate bowl, toss the halved sprouts with a little olive oil, thyme, salt, and pepper. Arrange sprouts, halved side up, on a baking sheet and set aside.

2. Begin cooking quinoa according to package instructions in a medium size pot.

3. After 5-10 minutes, put the brussel sprouts in the oven to roast. They should only take about 15 minutes, so keep checking them.

4. When quinoa is almost finished cooking, add the chic peas to the same pot. 

5. The sprouts and and quinoa should be done around the same time. The sprouts should just start to brown, but not be too crispy. Remove from the oven and add them to the quinoa pot. Add the lemon juice and zest and stir to combined. Finally, add the cheese and stir until it has melted and become completely incorporated. Serve hot and enjoy the comforting goodness.

If the thought of eating brussel sprouts sends a shutter down your spine, I highly suggest giving them a shot with this recipe. When roasted, brussel sprouts no longer have that bitter taste and they won't be gross and mushy. Plus, everything is better with cheese, I mean, am I right, or am I right?

One-Pot Wonders

If I could cook everything in one pot, I would. So much less to clean up. There are some days when I'm in the mood to make some extravagant that has a lot of steps and is very labor intensive. Then there are other days when a yogurt or a peanut butter sandwich sound good enough for me. Unfortunately, I know if I get too lazy my body won't be in its prime. It's all about compromise. Hence why I love dinners that can be cooked in one pot, in a short amount of time. 

This is what I like to call a quinoa bowl, specifically an Italian Quinoa Bowl. One pot, simple ingredients, no headaches. 

Serves 4 main dishes, 6-8 sides

• 1c. dry quinoa, rinsed
• 4c. water (low sodium vegetable broth or chicken broth can be used also)
• 3c. chic peas, rinsed (2 cans)
• 1 can diced tomatoes (I use Hunt's No Salt Added with garlic, oregano, and basil
• 4 big handfuls of kale, chopped*
• 1c. shredded part-skim mozzarella cheese (1/2c. mozz. + 1/2c. ricotta would also be tasty now that I'm thinking of it...)
• drizzle of olive oil
• salt, pepper, basil, oregano, crushed red pepper flakes, all to taste

1. Cook quinoa according to package instructions.
2. Once the quinoa has absorbed about 90% of the water, add the chic peas, tomatoes, seasonings, and stir to combined. 
3. Add the kale and drizzle with a little bit of O.O., then stir until incorporated. 
4. Once the kale has turned a dark green, add the cheese and stir. Serve hot once cheese is melted.

*I found a big bag of chopped kale at a Stop and Shop by my house last week and I'm surprised how long it has stayed fresh and how many meals I've gotten out of it. Definitely easier and possibly less expensive then buying an entire bunch and then having to chop and de-stem yourself.

This makes a great vegetarian main, or it could easily be a side dish that accompanies a grilled or broiled chicken dish. Nevertheless, it's fast and easy, and so is the clean up!

Back To Normal

Just a quick life update: This week I moved back into school, and I'm living in apartment that is equipped with a kitchen. Praise the heavens because I enjoy cooking too much, and I really didn't want to be forced to eat in a college dining hall. That being said, I plan on updating *le blog* more often so I can prove that it is possible to lead a healthy lifestyle while having a social life and cramming for exams. If you didn't already know, I am studying nutrition and plan on becoming a Registered Dietitian, and after the first few days of class, I can already tell that I made the right decision and I couldn't be happier about it! 

Now enough about me, let's get to some eats!

The day I moved into school, I wanted something special for breakfast that would keep me energized for lugging heavy boxes for the rest of the day. And even though I have a sick obsession with oatmeal, I knew that I needed something with a little more staying power. 

Cue omelette! I love making omelettes. I usually make one for my father every Sunday, but I always opt for my oatmeal. So when I make an omelette, it has to be special, and loaded with veggies. 

Mushroom and Kale Omelette

• 1 egg (I use Eggland's Best)
• 2 egg whites
• splash of milk
• 1 small handful of kale, chopped
• 2 small mushrooms, diced (I used baby bellas)
• 1 oz. goat cheese, crumbled (feta or swiss would also work)
• salt and pepper to taste

1. Steam the kale for a minute or two, just until the leaves are tender and dark green. Remove from pot, pan, whatever you steamed them in, drain water and set aside (water bath isn't necessary)

2. Heat a small pan (sprayed with cooking oil), and add mushrooms. Cook, over medium heat, until they are tender and darken, but no not burn them. 

3. In a separate bowl, combine the egg, egg whites, and milk. Beat until incorporated. Add taste and pepper to taste.

4. Add the drained kale to the pan with the mushrooms and stir until everything is evenly distributed. Pour egg mixture over the veggies and make sure everything is coated. Let eggs sit, undisturbed for 30 seconds to a minute. Poke any air bubbles that form. Continue to cook the eggs by letting the rest that have not set slide to the side of the pan. If you don't like you're eggs a little runny, then flip your omelette, but if you're pan is very small you run the risk of making a huge mess (I prefer to just cook mine on one side). 

5. Sprinkle cheese on one half of the eggs and flip the other side over to create a half-moon shape. Allow 30 seconds to a minute for the cheese to melt. 

I served my eggs with Cinnamon-Roasted Sweet Potato Rounds, which are simply a sweet potato, cut into 1/2-3/4 inch rounds, tossed with a little coconut oil (or other neutral tasting oil) and cinnamon, then baked for about 30 minutes at 400*. 

Filling, satisfying, and delicious. What else could you ask for in the morning?

I Don't Even Know What To Call This

If I've never mentioned it before, I'm just going to say it now: I am an unconventional cook. Most meals, I just through whatever I have into a pot, pan, bowl, whatever, and hope that everything turns out well. Usually it does, but trust me, over the years I have encountered many recipe flops due to my nonchalant cooking style. But those experiences never stop me from taking risks in the kitchen and trying new things that sound weird, but at the same time delicious. 

Taken with Instagram

Like the title of this post says, I seriously don't even know what to call this, except maybe some version of a vegetable casserole/bake. Besides that, I got nothing. So instead of naming it, I'll just tell you what's inside my cute little dish (the picture makes it look huge, but it's about the same size as an average bowl): quinoa, chickpeas, asparagus, diced tomatoes, toasted walnuts, and grated parmesan. Yeah, it's kind of a little bit of everything. 

I cooked the quinoa in a separate pot, and while that was cooking I sautéed the chickpeas, asparagus, and tomatoes in a pan with olive oil, garlic, and onions (what my grandmother and I refer to as "The Holy Trinity"). I seasoned everything with some Italian seasoning, fresh pepper, and a few red pepper flakes for some added zing! Then when everything was done, I mixed the quinoa into the pan, added some lemon juice and let it simmer on a low heat. I had already preheated the oven to 450 degrees, so when I was satisfied with the simmering, I emptied the ingredients that were in the pan into my mini casserole dish, topped it with some walnuts (that got toasted in the oven) and some parmesan cheese. 

Since everything was already cooked, and all I wanted to do was let the flavors marry and get my top a little crunchy, I let the dish sit in the oven for 5-10 minutes, and then quickly broiled it for a couple of minutes on a low flame. When I removed it from the oven it was hot, hot, hot! So I let it cool for a minute or two until I dug in. And the verdict...a success! The walnuts toasted to the perfect crunch that I was looking for, and the flavors had blended well, but they were also still distinct. Even my brother, who always sticks his carnivorous nose up at my unusual concoctions, said it smelled and looked good. Double success. 

Something to think about:

What are your cooking fears?

The Mighty Return Of An Old Friend

Broccoli rabe, where have you been all my life?! Okay, not all my life, but seriously, broccoli rabe, where have you been the past few months? As my favorite vegetable, you think that you would at least stop by every once in a while to say hello, or text me to tell me that you miss me. Because Lord knows I have missed you, and thanks to Costco's giant bag of rapini for, like, four bucks, you have returned to my plate.

Taken with Instagram

For dinner the other night, I was way too excited to finally have broccoli rabe in the house again. I opened the bag and my nostrils were immediately flooded with the most incredibly fresh smell. I was actually very surprised by this since it was from Costco. It's great when you can get quality with a great quantity. 

I sautéd the rapini with olive oil and garlic (I mean, is there any other way?), then added chickpeas, mushrooms, and tomatoes to complete the meal. Obviously the star, and best part, of the meal was the broccoli rate, and I was not disappointed. Just the right amount of bitterness, it was exactly what I was looking for. 

What's on the dinner for tonight? Broccoli rate, of course! I mean, it would be a shame to let that big bag go to waste... Honestly, I'm trying my best to not eat it at every meal so I can enjoy it for as long as I possibly can. 

Something to think about:

What's your favorite vegetable?

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. 

Wrap It Up

With being so busy from my new job (manager at a frozen yogurt shop), I've had to make a great effort to make sure I'm still eating right when I'm on the-go.

I got this idea for a snack when I was in need of some food before work.

Veggie Lettuce Wrap

I simply took two big leaves of romaine lettuce (I only used the dark, leafy green parts), spread two tablespoons of hummus in the center of them, and filled the wrap with tomatoes, peppers, onions, broccoli, and alfalfa sprouts. Then all I did was fold it up burrito style and chow down. 

I had lunch earlier than usual, so this was the perfect snack to hold me over until my snack at work (a Kashi bar), and then I would finally eat dinner when I got home around 7:30. 

This snack wrap would also be good with some avocado slices, or some guacamole. 

Experimenting In The Kitchen

When I'm not in a hurry to make a meal, and I have time to plan it out, I usually take more risks and try new combinations.

Yesterday I had to make my dinner in the afternoon so I could re-heat it for later because I was going to be out and wouldn't have time to make my meal later. I knew I wanted to make quinoa with some vegetables, but instead of the same old dinner that I had been making as of late, I wanted to jazz it up a little

TA-DA! Okay, so it just looks like your average bowl of quinoa and vegetables, but there is a teeny-tiny secret ingredient lurking amongst the fluffy quinoa. What is it, you ask? Chia seeds! I usually always add chia to my oatmeal because it gives it more volume, so I feel like I'm eating more without stuffing my face with carbs. 

I cooked the quinoa like I normally do, and then added the soaked chia seeds (1 T chia + 5-6 T water, stirred until gel forms), a few more drops of water, and let that simmer in a pot while I finished cooking the veggies. 

Lemon Chick Pea Quinoa Bowl

• 1/4 c. Quinoa, dry
• 1 T. Chia seeds
• 1/3 c. Chick peas
• 2 c. Spinach, roughly chopped
• 1/2 c. Grape tomatoes, halved
• 1/4 c. Yellow onion, chopped
• 1 T. Garlic, minced
• 1/2 Lemon, juice of
• 2 t. EVVO, separated
• Italian seasoning, to taste
• Crushed red pepper, to taste (optional)

Once your vegetables and chick peas are cooked and seasoned, toss in the quinoa/chia mixture and stir everything together. Add the lemon juice and the remaining teaspoon of olive oil (the other is used for sautéing) and make sure the ingredients have all married together before serving.

Nutrition (makes one serving): Calories: 390, Total fat: 14g, Sat. fat: 1g, Cholesterol: 0mg, Sodium: 144mg, Total carbs: 56g, Fiber: 14g, Sugars: 3g, Protein: 15g

I was so looking forward to eating this when I got home yesterday, and I have to say, it was really nice to know that dinner was already made when I walked in the door. The chia seeds definitely did their job because I was already getting that full-feeling even before I finished my bowl! The lemon added a nice light flavor, and I highly recommend adding the crushed red pepper because it added just enough zing. I can't wait to add chia seeds to my quinoa all the time now! Seriously, if you've never had them, do yourself a favor a buy a bag off of amazon. You can thank me later.

Something to think about: How often do you switch up your "staple" meals?

Throwin' Hummus, Hummus

No, this dish does not involve throwing hummus, but it does involve eating it!

All summer I have been having an affair with portobello mushrooms. I can be seen sautéing them, steaming, or, my personal favorite, stuffing them. 

Portobellos are one of my new favorite foods because they can be used in a side, or as the entree; they can be cooked quickly if you're in a hurry, or nursed if you have plenty of time on your hands. 

Fast Greek Stuffed Portobellos

Serves two

• 2 Portobello mushroom caps, stems and some of the innards removed
• 1/4 c. Hummus (I used Sabra Tuscan Herb)
• 1/2 c. Chick peas
• 1 oz. Crumbled feta
• 2 T. Sun-dried tomatoes, chopped (optional)
• Basil 

1. In a microwave safe dish, heat the mushrooms for about two minutes, or until enough water has been released. 

2. In a small bowl, mash the chick peas and add the hummus and sun-dried tomatoes. Mix until preferred consistency.

3. Remove mushrooms from the microwave and pat them dry. Divide hummus mixture between the portobellos, top with feta cheese and a pinch of basil. 

4. Heat the finished product in the microwave to warm the hummus and cheese. It should take about 30-45 seconds. Serve when heated to preference. 

Prep time: 2 minutes

Cook time: 5 minutes

Total: < 10 minutes

Note: This recipe can also be done completely in the oven at 450 degrees, but it will take much longer.

Nutrition: (One portobello): Calories: 210, Total fat: 8g, Sat. fat: 2g, Cholesterol: 10mg, Sodium: 323mg, Total carbs: 24g, Fiber: 9g, Sugars: 4g, Protein: 12g

Just looking at this makes me hungry! I think it's time for a snack now...

Something to think about: What's your favorite type of cuisine?

A Vegan Dinner Party

Last night I hosted a small dinner party for my two friends, Liz and Alex, who have been wanting to taste my food for quite some time. None of us are vegan, but Alex is also a vegetarian. The menu turned out to be vegan unintentionally, but it was definitely a well-embraced accident. Unfortunately, I did not have time to take pictures of the dishes because I was too focused on cooking, but I will still share the menu and recipes!


Dinner:
Savory Summer Veggies with Chick Peas
Pasta Salad with Roasted Broccoli and Oven-dried Tomatoes
Mixed Green Salad


Dessert:
Mixed Berry Clafoutis




The veggie and chick pea dish was a little different from the recipe I posted here, and I have to say, I really enjoyed the changes. I omitted the tomatoes and added eggplant, peeled and cubed, and homemade marinara sauce. The marinara sauce made the dish even more savory than the original, and the eggplant soaked up a lot of the sauce, making them super tender. It was a nice contrast between the slight crunch of the zucchini and firmness of the chick peas. If you want to make this version, add as much marinara sauce as you like to keep the dish moist, you don't want to add too much that it becomes a stew.


I made the pasta salad the day before. First I started with the oven-dried tomatoes. I halved grape tomatoes, slightly salted them, and then let them sit on paper towel (halved side down), so they could dry out a little. Then I placed them on a baking sheet and popped them in the oven at 300 degrees for about 30-60 minutes. The time varies so much because some of the tomatoes were rather small and dried much faster than others. You just have to keep an eye on them, but you will appreciate it in the long run because they are so sweet! You'll want to remove them from the oven before they get too brown and become crunchy. I roasted the broccoli next, and all I did was chop some raw flowerets into bite-size pieces, place them on a baking sheet, lightly spray with Pam, and cooked in a 425 degree oven for about 10-15minutes. Again, you just have to keep an eye on them because you want them to start to brown, but not burn. I combined the vegetables with whole-grain penne, tossed with a little olive oil, vinegar, and italian seasoning before I put it in my fridge. The next day, I added a little more olive oil (pasta absorbs condiments when left sitting for hours, especially in a fridge) and a few squeezes of lemon juice to add some brightness.


The salad was a mixture of spinach, spring mix, and romaine lettuce. I also added sliced red onion, mushrooms, radishes, cucumbers, and tomato.


The dessert caused me great distress because the original recipe that I got from Skinny Taste was not vegan. I decided to experiment and make it vegan when I saw that instead of using sugar or honey as a sweetener, the recipe called for agave nectar. So, I said to myself, "Well then why not just substitute the eggs and milk and have everything I make vegan?" And that's just want I did. I used unsweetened, plain almond milk and flax eggs instead. I'm not sure if the recipe is impossible to transpose into a vegan version, but the outcome was definitely not what I intended to make. A clafoutis is French dessert that is basically a shallow cake, baked with fruit. Mine was definitely not a cake. I'm not sure if the flax was not enough of a binder, or if the almond milk was too thin, but dessert turned out to be more of a custard/creamy, crustless tart. I was definitely a whoopsie on my part, but it was still delicious! Liz went back for seconds and Alex went back for thirds. Alex also jumped at the chance to take the rest home, so even though it wasn't a true clafoutis, I still made a tasty vegan dessert. A simultaneous fail and win. But hey, I'm only human!


Overall, the night was a great success. Liz could not stop raving about the juicy tomatoes that were in the salad (they were from my local produce stand that the best tomatoes during summer), and Alex loved the oven-dried tomatoes and the eggplant in the veggie dish. I love cooking, but sharing the food I make with people I love is a great feeling. Especially when they leave the table with full bellies!


Hosting a dinner party is a great way to enjoy good food and good laughs with great friends.


Something to think about: What would you serve at a dinner party?

Daily Dose of Lycopene

If there's one thing I love about living in New Jersey it's the fact that we have the greatest tomatoes during the summer, and I just can't get enough of them! It's funny because when I was younger, and before I became a vegetarian, I hated eating tomatoes. I loved ketchup, but I couldn't stop the thought of just eating a slice of tomato. I was the cliché, sugar-loving, chubby kid who despised anything healthy.

What a difference in my tastebuds today.

The other day there were so many ripened tomatoes on my counter, I knew I had to gobble some up before they went bad. So, I figured, what better way to enjoy the flavors and juices of these tomatoes than with a simple tomato salad.

Tomato Salad

Serves 2-4

• 2 Whole tomatoes, cut into large chunks
• 1 T. Olive oil
• 1/4 c. Red onion, chopped
• Salt and pepper to taste
• Basil

1. Combine ingredients in a bowl and stir. Can be served room temperature or chilled.

Prep time: 5 minutes

Cook time: 0 minutes

Total: 5 minutes

I ate my tomato salad on top a bed of greens, but it can easily be eaten by itself as a side dish. It's perfect to make for a summer BBQ.

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.

Summer Harvest

It's no secret that I love vegetables. Therefore, it should surprise no one that I love shopping at the local produce stand that is conveniently down the street from my house. So, when I saw this recipe for a summer vegetable dish, I couldn't wait to make it. 


The only problem was that when I was going to make this, it ended up just being for myself. The recipes calls for both zucchini and eggplant, but there was no way I could eat an entire squash and eggplant in the same dish. Granted, I could have easily made a big batch and save the rest for the next day, but I prefer to make things fresh and I also didn't know how well this would re-heat with the tomatoes. 


In conclusion: I decided it was best to just change around the recipe a bit and only use one zucchini. Like I've said before, work with what you have, there's no need to fuss. The original recipe was also just a vegetable dish that you could eat alone or with rice, so I decided to throw in some chickpeas for some satisfying protein.

Savory Summer Veggies with Chickpeas

(Inspired by recipe from Oh She Glows)

• 1 Large zucchini, chopped
• 1 Bell pepper, chopped
• 1/2 c. Red onion, chopped
• 1 c. Tomato, chopped
• 1/2 c. Chickpeas (I used Goya Low Sodium)
• 1 T. Garlic, minced
• Cooking spray
• Basil
• Thyme
• Salt and pepper, to taste

1. Spray sauté pan with cooking spray add garlic and onions and put on medium heat. Add a small dash of salt and stir frequently. After a few minutes onions should become more translucent. 

2. Add zucchini and pepper. Keep stirring and add a little more salt, pepper, and a few dashes of basil and thyme. 

3. After about 5 minutes, add chickpeas. Adjust the heat if needed. 

4. When zucchini has become tender, but still firm, add tomatoes and stir. Give it a few minutes for the flavors to blend, then serve. 

Nutrition: Calories: 350, Total fat: 10g, Sat fat: 1g, Cholesterol: 0mg, Sodium: 169mg, Total carbs: 55g, Fiber: 17g, Sugars: 17g, Protein: 14g

Perfect dinner. The basil and thyme added just enough flavor to the veggies without covering up their natural flavor. You can definitely add any kind of summer vegetable to this dish and it would be great. This is a great meal to make for a crowd, or as a side dish for a family 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!

"What smells like french fries?" "Cauliflower!"

Last night I decided to use up the head of cauliflower that had been sitting in my fridge all week. When I first started cooking them, my mother came upstairs and noted how good they smelt (and they really did!), and then right after they were done, my father moseyed into the kitchen and asked, "What smells like french fries?" I smiled to myself and answered, "Cauliflower!" 

The roasted cauliflower I made may have smelt like french fries, but they tasted better and were a lot more filling than the greasy things you get at your local fast food joint. This is the perfect side dish for any meal, and it is definitely a crowd-pleaser. Even the most picky, vegetable-fearing eaters will be coming back for second helpings. 

Roasted Cauliflower

• 1 Head of cauliflower, with flowerets cut into 1-inch pieces
• 1 Tbsp Grated parmesan cheese
• Olive oil spray
• Garlic powder
• Dried rosemary

Makes 4 servings

1. Pre-heat oven to 450 degrees. Rinse cauliflower and then pat dry. Spread flowerets out on a baking sheet. 

2. Lightly spray cauliflower with cooking spray. Sprinkle grated cheese, evenly, over flowerets. Then do the same with the garlic powder and rosemary. 

3. Place baking sheet in the middle of a rack in the oven and bake for 20-25 minutes, or until edges of the cauliflower start to brown. 

Prep time: 5-10 minutes

Cook time: 20-25 minutes

Total time: 30 minutes

Nutrition: (1 cup serving) Calories: 50, Total fat: 3g, Sat. fat: 1g, Cholesterol: 1mg, Sodium: 51mg, Total carbs: 5g, Fiber: 3g, Sugars: 2g, Protein: 2g