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?

A Cup of Yum

Okay, so it's 3:30 and the hunger pangs have set in. You've already had lunch, and dinner time is hours a way. There can only be only solution: an afternoon snack. I adore a good snack that can keep hunger at bay without making you feel like you've stuffed your face.

Cue the yogurt parfait. Parfaits are fun because you can add whatever you want and you don't feel like you're eating a plain-boring bowl of yogurt. 

The Perfect Parfait

• 1 c. Plain yogurt (Greek is optional)
• 1/2 c. Fruit
• 1/4-1/2 c. Crunchy topping, like granola (I used 1/2 c. puffed wheat)
• 0.5 oz. Nut topping, optional (I used raw sunflower seeds) 

1. Layer ingredients however you like and dig in!

Prep time: 2 minutes

Cook time: 0 minutes

Total: 2 minutes

This snack can easily be packed in you're own the-go. But if you find yourself like me (salivating over pictures of food on Pintrest), this is the perfect afternoon or morning snack when you're at home. 

Something to think about: What's your go-to snack during the day, or at night?

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.

Change is Good

If there's one thing I love, it's brown rice. I can get my carb fix, but it's still full of vitamins and minerals. Brown rice is usually a staple for anyone on a diet, but last night I was looking to shake things up a bit. I decided to make my dinner with wild rice. It takes longer to cook and has a different texture, but it provides more protein and less carbohydrates than brown rice. Usually wild rice is served as a side dish with a combination of brown rice, but I wanted to just have the wild rice with my meal.

Simple Mushroom Shrimp with Wild Rice

• 1/4c. Wild rice, dry
• 3 oz. Shrimp, deveined, tails removed
• 1/2-1c. Mushrooms, sliced
• 1 Medium slice of a yellow onion, chopped
• 1/2 T. Garlic, minced
• Cooking spray
• Juice of one lemon wedge
• Basil
• Thyme
• Salt and pepper to taste

1. Follow cooking instructions for wild rice. It usually takes about 40 minutes for it to finish cooking.

2. In a small sauce pan, lightly coated with cooking spray, over medium heat, add garlic and onions. Very lightly salt. Sauté until onions are translucent. 

3. Toss in mushrooms and shrimp and continue to stir frequently. Drizzle with lemon juice and season to taste. (If shrimp are uncooked, cook before hand and toss in with mushrooms so they don't over cooked)

4. Serve shrimp mixture over rice and enjoy!

Prep time: 5 minutes

Cook time: 45 minutes

Total: 50 minutes

Nutrition: (serves 1) Calories: 265, Total fat: 3g, Sat. fat: 0g, Cholesterol: 86mg, Sodium: 300mg, Total carbs: 38g, Fiber: 4g, Sugars: 3g, Protein: 24g

Of course if you don't have, or don't like wild rice, this dish can be easily served with brown rice. Not taking into account how long the rice takes, the recipe is done in a short amount of time. I had this with a big salad and was so full afterwards! I'm excited to experiment more with wild rice and see what I come up with. 

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!

Squirrel Food

Everyone always jokes that vegetarians eat "rabbit food," and maybe there's a lot of truth in that, but I realized today that my breakfast was definitely squirrel food.

Oatmeal with chia seeds, sunflower seeds, and peanut butter. Mmmm talk about a savory breakfast!

For those of you who are unfamiliar with chia seeds, yes, they are the same ones that grow strange looking grass in silly shaped ceramic pots. More specifically, chia seeds are known as a superfood and they're loaded with nutrients. What I love most about chia seeds is that they absorb water, so they make oatmeal extra voluminous. When you add water to chia seeds (I do 1 T. of chia and 5 T. of water) and stir for about a minute, you will notice that a gel begins to form around the seeds. After that gel forms, you can add your dry oats and water and cook how you normally would. Of course, chia seeds can be used as an additive in a variety of recipes, not just oatmeal. 

Adding sunflower seeds to my oatmeal is my new favorite thing. They're smaller than most nuts, but they still provide that savory nut-flavor that goes well with oatmeal. They truly are perfect. I buy unsalted, raw sunflower seeds, but if you have a salt craving, lightly salted sunflower seeds would also work well. 

And of course, can you really go wrong with peanut butter? No, you can't.