Tag Archives: Breakfast

my current favorite breakfast

Black walnuts remind me of my paternal grandfather. He and the rest of my family lived in a precious house in a small town in Illinois. It was surrounded by corn fields, and like most midwestern homes, had a large basement. In the back corner of the basement was his nut cracking station. It was a wrap-around desk that had a large, stationary nut cracker, hand picks, a radio, a magnifying glass, and boxes and boxes of nuts. The family favorite was and still is black walnuts. They are more abundant and large in the midwest than in California. Here, they are tiny and don’t have much meat, so farmers don’t bother growing them because they don’t want to put in the effort to pick out the little bits of walnut from its hard shell. At the farmers market, I have been harrasing all the nut vendors about black walnuts. They all say the same thing, they aren’t worth it. Finally, one of them surprised me last weekend with a plastic baggy of 8 ounces of black walnuts. It was worth the 8$, easily. English or “Chandler” walnuts can’t hold a candle to the complex and deep flavor of black walnuts. Good luck trying to find them, but I guarantee they are worth the effort.

so filling and satisfying

Maple  bacon and whole grain waffles with cream cheese and black walnuts

Recipe: Serves 1

4 slices turkey bacon (I adore Trader Joes’)

two whole wheat frozen waffles

~3 tbsp full fat, whipped cream cheese

~2 tbsp black walnuts, chopped

maple syrup (I use Josephs sugar free)

Directions – Microwave the turkey bacon for 3.5 minutes, covered with a paper towel. Check it at the end and if you want it to be crispier, blot the grease and cook for an additional 30 seconds. Meanwhile, toast the waffles according to the package’s directions. Smother in cream cheese. Top with black walnuts. Drizzle the waffles and turkey bacon with maple syrup. Enjoy!

Benefits:

Turkey bacon * a great source of B vitamins and lean protein. Make sure you find a brand that has about 30 calories and 6 grams of protein per slice! NOT JENNY O.

Walnuts * a fabulous source of 0mega 3 fatty acids. Walnuts have been found to decrease LDL cholesterol, decrease inflammation, improve endothelial cell function, and decrease risk of excessive blood clotting, all of which decrease heart disease risk. They may also help reduce metabolic syndrome symptoms and decrease tummy fat. They are rich in antioxidants and may help protect against some cancers.

PS:

I went to a “What’s Your Fantasy” party last Thursday. Any guesses as to what my costume is?

PPS:

I went to Foodbuzz Fest this weekend (recap soon) and was convinced by Bobby McCormick that I need a Twitter. I caved. If you want me to follow you, tell me your name! And if you want to hear me say minimal things that are hopefully but doubtfully entertaining, follow me…

WholeWheatrBust

a remedy for the hard days

Health is such a fickle thing. You can feel strong and so good for so long that you start to think that you will never get sick again. That you are just above getting sick. Then, midterms come around, you stay out late a couple times, you work out because you miss it, and BAM – you transform into a walking zombie. My symptoms include…
 an aversion to vegetables
 ice cream dependence
 pain with deep inhalation
 an old man’s weeze
 a sore throat upon waking that only lasts an hour
 constantly tired
 crabby pattys.
My cure?

Chocolate Chip Banana Walnut Bread

this photo does not do the bread justice, I waited until there was only one slice left to photograph it… ;) 

This bread is undeniably delicious and perfect for breakfast, a snack, or even as a warm dessert with a scoop of  vanilla ice cream. It isn’t too sweet to have in the morning, but you can reduce the flour and increase the sugar if you want it to be extremely sweet and dessert-like.

Wet ingredients

  • 2 eggs
  • 2 ripe bananas
  • 4 tbsp butter
  • 2 tbsp almond butter
  • 3/4 cup sugar or NuNaturals Baking Blend
  • 1 tbsp molasses
Dry ingredients
  • 1  1/4 cups white whole wheat flour
  • 1/2 cups wheat bran (you can just use more flour or ground flax, the purpose is increased fiber)
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/2 tsp salt
  • 1/4 tsp nutmeg
  • 1/3 – 1/2 cup chocolate chips (depends on your taste, I wanted less)
  • 1/2 – 3/4 cup walnuts (depends on your taste, I wanted tons)
Preheat the oven to 350. Combine all the wet ingredients and mix well. In another bowl, combine all the dry ingredients (except the choco chips and walnuts) and mix well. Pour the wet over the dry and mix well with a spatula. Fold in the walnuts and chocolate chips. Bake for 60 minutes or until the top is lightly browned and it passes the knife test.

Benefits:

Flax * high in B vitamins, magnesium, and f-f-f-fiber! It has more omega 3 fatty acids and antioxidants than any grain!

Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).

Cinnamon * High in antioxidants. Also aids in controlling blood sugar levels. Why does blood sugar matter? Spikes in blood sugar are bad for your health because they cause your body to increase insulin production. Insulin, among many other things, tells your body to store fat. Therefore, eating a sugary/high-in-simple-carbohydrate meal = blood sugar spike = insulin spike = store fat. Even worse, years of insulin spikes can lead to insulin resistance, which can then lead to diabetes.

Walnuts * contain the healthy monounsaturated fats!

How to make your own Trader Joes pumpkin cream cheese!

With the first day of October, Davis transformed from Summer to Fall. While this makes me sad for many reasons, mainly pants, there is one particular redeeming quality to the winter months….

Pumpkin.

Pumpkin pie oatmeal, pumpkin ice cream, homemade pumpkin lattes, pumpkin yogurt, pumpkin pecan muffins, pumpkin scones, pumpkin cinnamon rolls, pumpkin & goat cheese biscuits, pumpkin protein smoothies, pumpkin pasta……(the word pumpkin now looks really weird & wrong) will all be consumed on the reg until I can live in shorty shorts again.

This mornings breakfast was a chicken apple breakfast sausage and two whole wheat mini bagels smothered in homemade pumpkin cream cheese. Amazing.

Pumpkin Cream Cheese

Recipe: Makes 1 serving (maybe two if you don’t drown the bagels)

1/4 cup cream cheese (I am usually all about the full fat, but in this case I used Trader Joe’s whipped light cream cheese – it was easier to mix!)

2 tbsp canned pumpkin

1 tsp maple syrup (I used Josephs sugar free)

1/2 tsp brown sugar

1/8 tsp  pumpkin pie spice

pinch salt

optional: 2-3 drops NuNaturals vanilla stevia (you could sub in a drop of vanilla extract and a bit more sugar or maple syrup if desired)

Directions – Combine all the ingredients and stir vigorously with a  fork. Spread on toasted whole grain bagels or use as a frosting for cupcakes or cookies!

PS

I made caramelized sweet potato ice cream with toasted marshmallow swirl. I will share the recipe soon. Be ready.

Light and quick… whole grain pumpkin cinnamon rolls

Twice now I have asked readers to divulge what recipes they would like me to post. While I have fulfilled many of the requests, there has been one that has been haunting me. More than any other baked good, dessert, entree, drink, or snack, you people have been wanting… cinnamon rolls.

you would never, ever in a billion years think these were healthy

At first, I didn’t know what to do with that request. How can I make a juicy, sugar-laden cinnamon roll fit into my healthy living blog?

Well. Apparently, one can make a cinnamon roll whole grain, sneak in some flax, shove in some veggies, decrease the sugar and butter (although there ain’t nothin wrong with butter), and still have it taste a m a z i n g . Furthermore, to indulge in my laziness, I used zero yeast and didn’t have to wait around for the dough to rise. Or whatever?

These were so good that I brought a couple over to my neighbors (who were born during the Mesolithic era) as an apology for Nina barking at night a couple weeks ago.

So good that my room mates swarmed them as soon as they came out of the oven.

So good that I shamelessly sequestered two from the pan and am hoarding them in my freezer for… later…

Whole grain pumpkin cinnamon rolls

very low sugar and fat and all whole grain!

Recipe: Makes ~16 cinnamon rolls

Dough

  • 1  + 3/4 cups white whole wheat flour
  • 1/4 cup ground flax
  • 2 tablespoons NuNaturals stevia baking blend (or sugar)
  • 4 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 tbsp butter
  • 1/4 cup canned pumpkin
  • 3/4 cup milk (mine had gone bad so I used 1/4 cup half and half and 1/2 cup almond milk)

Filling

  • 2 tablespoons butter
  • 2 tbsp canned pumpkin
  • 1/2 cup NuNaturals baking blend stevia (or sugar)
  • 1/2 cup brown sugar (or more baking blend)
  • 1/4 tsp molasses
  • 1 tbsp cinnamon
  • dash salt
Directions – 
For the filling, combine all of the ingredients in a bowl and mix to form a pasty mixture. Using your hands is helpful. Set aside.
For the dough, combine all of the ingredients except the milk  in a large bowl and mix well. Add the milk and mix until a soft dough forms.
Lay down a sheet of wax paper and cover with a decent layer of flour. Scoop half of the dough onto the paper and roll out so that it is about 1/4 inch thick and in the shape of a piece of paper. Spread half of the filling over the dough. For mini buns, roll the dough hot dog style. For full sized cinnamon rolls, roll it the other direction (so that the roll is thicker, not longer). Slice the roll as thick as you want the cinnamon rolls to be. 
Repeat with the other half of the dough. Bake at 400 for 15 minutes. ENJOY!!!!!!!

Benefits:

Flax seeds * are loaded with omega 3′s (specifically alpha linolenic acid) which can reduce inflammation! Omega 3s are also used to prevent blood clots and increase cell plasticity (which can help diabetics). Daily flax consumption can lower cholesterol levels and also provides a healthy dose of fiber in every tablespoon!

Whole wheat flour * The outer bran layer in whole grains is where the fiber, vitamins, and minerals are, which is why you should ditch the white.

Pumpkin * An impressive source of vitamins A and C and iron, manganese, and riboflavin! Also is high in fiber ;)

Cinnamon * The coolest thing about cinnamon is its ability to control blood sugar. Meaning, within reason, that if you use a fair amount of cinnamon in a dish that has sugar or another fast digesting carbohydrate, it will help prevent the blood glucose spike that you would normally get. Why does blood sugar matter? Spikes in blood sugar are bad for your health because they cause your body to increase insulin production. Insulin, among many other things, tells your body to store fat. Therefore, eating a sugary/high-in-simple-carbohydrate meal = blood sugar spike = insulin spike = store fat.

perfect.

WIAW: simple meals edition

I am tired. Recruitment has been going on from 9-5 every day and I am also juggling applications, Nina, internship, work, and life chores (cleaning…bills?….). So, I’m going to spare you the details and simply throw some easy meal ideas at you. Ready?

Breakfasts

Lately, mornings have been very rushed, so I have had lots of protein smoothies, a few bowls of oats, and an amazing whole grain bagel with lox.

Lunches

Arugula salad with roasted figs, squash, and ricotta

Recipe: Serves 1

2 cups arugula

4 fig halves, roasted (bake sliced fresh figs at 400 degrees for 25 minutes)

handful cherry tomatoes

4 oz grilled chicken

3/4 cup carnival (or butternut) squash, baked

drizzle of fig vinaigrette

1/3 cup ricotta cheeze

1 tbsp goat cheese

fresh ground pepper & salt

drizzle of balsamic vinegar

Directions – Ahead of time, roast the figs at 400 degrees for about 25 minutes. Grill chicken breasts on the stove top until white all the way through. Bake the squash at 400 for an hour, or until easily pierced. [I prepared two chicken breasts, 4 squash, and about 20 figs ahead of time for the week.] Keep in the fridge.

To assemble the salad, simply combine all the ingredients, except the balsamic, in a bowl and toss. Drizzle on the balsamic, add a twist of fresh ground pepper and salt, and enjoy.

Eggplant, Onion & Tomato Stacks with Garlic Chicken

Recipe: Serves 1

4 oz chicken

garlic powder

extra virgin olive oil

2 slices of egg plant

1 tomato

1/3 cup onion, sliced

1/2 cup mozarella

1 tbsp feta

handful fresh basil

oregano, thyme, fresh ground pepper & salt

Directions – Preheat the oven to 400. Bake the eggplant for 5-10 minutes to slightly soften. Set the oven to broil.

While it is baking, thoroughly cover a chicken breast in garlic powder and a bit of salt. Saute in a non stick pan with some of the onions on medium heat. Once the chicken is lightly browned and white all the way through, remove from heat.

Rub a bit of olive oil onto the eggplant rounds and top with the sliced onion and tomato. Top with fresh basil and a layer of cheese. Add the oregano, thyme, pepper, and salt. Broil until the cheese is lightly browned. Enjoy!

Grilled chicken, roasted squash, and havarti sandwich with blueberry jam

Recipe: Serves 1

4 oz grilled chicken (or you can use sliced turkey!)

1/2 cup roasted winter squash

2 slices whole grain bread

1 slice havarti cheese

Trader Joes garlic aioli mustard

1-2 tbsp blueberry jam

Directions – Lightly toast the bread. Top with grilled chicken or sliced turkey, squash, and havarti cheese. Broil until the cheese is lightly browned. Slather on a layer of mustard and jam. Add a dash of salt (always). Enjoy!

Dinners

Chicken and vegetable stir fry in a miso coconut sauce

Recipe: Serves 2

1 chicken breast

4 heads of baby bok choy

1/2 cup mushrooms

1/2 cup japanese eggplant

sesame seeds

shredded coconut

1 tbsp coconut oil

2 tbsp tamari sauce

Directions – Heat the coconut oil in a large pan on the stove top on medium heat. Add the chicken and let cook for 2-4 minutes, until mostly white. Add the vegetables and the tamari and let cook until the chicken is completely opaque and the vegetables are soft. Prepare the sauce. Add the sauce to the pan and stir. Plate the stirfry and top with sesame seeds and coconut shreds.

For the coconut miso sauce-

2 tbsp Artisana coconut butter

1 tbsp honey

1 tbsp rice vinegar

1/2 tbsp tamari sauce

1 tsp white miso paste

Directions – Stir it all together!

Thai chicken and basil stir fry

I used this recipe from All Recipes. The only alterations I made were using light coconut milk (because that is what I had) and instead of making rice, I made brown rice noodles. I also omitted the fish sauce and added an extra shake of salt and a dash of sugar. Honestly, it wasn’t that great. I think I can make it over better!

And that concludes my

Good night!

Perfect Paleo Pancakes

 

This morning, I was not in the mood for any of my typical breakfasts. Eggs and toast - bleh, savory oatmeal -  too hot, a protein smoothie – not filling enough, a greek yogurt bowl - lame… I wanted something new and exciting! But still satisfying, delicious, and healthy.

I peered in the fridge. No inspiration. I opened up the freezer, dug around, and saw my abandoned almond flour. I had tried to pancakes with it before, but they were too eggy and covered in second degree burns. It was time to try it again.

Perfect paleo pancakes with caramelized banana compote – for one!

for just the right kind of full

These pancakes came out perfectly! They are fluffy and lightly sweet with a hint of vanilla. They are very low carb, high protein & fat, paleo, and sugar & dairy free! I had a scrambled egg + an egg white on the side as well :)

Recipe: Serves 1

1/3 cup almond flour

1/4 tsp baking soda

2 tsp almond milk

1 egg

1/4 tsp vanilla extract

~6 drops liquid NuNaturals stevia (or to taste)

dash cinnamon

dash salt

For the compote- 

1 ripe banana

tsp coconut oil

tbsp real or sugar free maple syrup + plus extra for drizzling

Directions –  Place a pan on the stove with 1 tsp of coconut oil. In a bowl, mash a banana with some maple syrup and spoon into the pan. Cook on medium-low heat, stirring occasionally, until the banana is caramelized.

Meanwhile, combine all of the pancake ingredients in a bowl (I recommend in that order) and mix well. Place a non stick pan on the stove on medium heat (mine was on 3.5 out of 8). Pour 1/3 of the batter into the pan. Let the bubbles rise to the top. Once the bubbles start to disappear, flip the pancake with a spatula. It should be light brown on the other side. Let cook for an additional minute or two. Remove pancake and place onto a heating plate and repeat with the rest of the batter. Plate the pancakes and top with the caramelized banana and additional maple syrup.

Benefits:

Almond flour * by subbing almond flour for regular flour, you are getting more healthy fats and less carbs in your cookies. These are monounsaturated fats, which raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels! Almonds also have fiber, manganese, vitamin E (another antioxidant), tryptophan, copper, B2 and phosphorous!

Banana * A good source of fiber and potassium.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Coconut oil * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism. It is great to cook with because it is stable at high temperatures!

almond flour pancakes with caramelized banana and maple drizzle

Make these!

Detox: Day 3-5. Conquering of the migraines!

Day 3:

Day three was a success as far as the detox went. My headaches were still present, but more of a dull humming rather than an opera of cracked out hyenas. ………  I didn’t have any coffee, dairy, refined sugar or wheat, but my food was fugly. I was rushing around all day going to class and studying for my midterm and simply lived off of leftovers. Lunch looked appalling and I don’t want to desecrate my blog with photos of it.

workout: bikram yoga class

Day 4:

By day 4, the headaches were almost completely gone, but I was starting to crave MEAT. I wanted bigger meals and more quality protein, so thats what I had! I don’t remember all of my snacks, but I know that fruit, hard-boiled eggs, and grain-free banana bread was in thur (somewhur?).

Breakfast: 

bowl lickin’ good

Breakfast bulgur heated up with some almond milk and a banana-peach pie topping! The topping was completely inspired by Natalie. Simply put some coconut oil in a pan on the stove on medium heat. Add a few slices of peach and banana and saute. Add in a handful of walnuts and a drizzle of maple syrup. Cook until everything is caramelized and delicious. Scoop on top of the bulgur.

Lunch:

Grilled chicken, bulgur, broccoli, cauliflower, and cherry tomatoes tossed in basil walnut pesto. BOMB!

90 minutes of  indoor rock climbing!

Dinner: 

For dinner, I experimented with something that is new to me – white miso paste! I made a tasty stir fry with bok choy, japanese eggplant, yam noodles, and chicken that I will perfect and post soon!

Day 5:

Caffeine headaches were absent, but I finally started to miss my dearly beloved gelato! Snacks were the same as yesterday.

Breakfast:

Oatmeal topped with 3 scrambled eggs cooked with some butter, 1 sunny side up egg with yolk popped, and a handful of cherry tomatoes. Satisfying.

Lunch: 

Best meal of the day fer sure. 

BBQ salmon and white bean salad

Recipe: Serves 1

2 cups romaine lettuce

sliced cucumber

cherry tomatoes

~2 tbsp Annie’s Cowgirl Ranch dressing

4 oz salmon, grilled

~1/2 cup white beans, cooked

~2 tbsp Trader Joes BBQ sauce

pinch salt

handful whole wheat panko bread crumbs

Directions – Toss the salad, cucumber, and tomatoes with the ranch and plate. In a bowl, combine the salmon, white beans, and BBQ sauce. Mix well. Scoop on top of the salad. Top with a sprinkling of whole wheat bread crumbs.

Football Field Sprints Workout

10-15 minute warm up jog

100 meter sprint down the football field

100 meter walk back to start

repeat 10x

10 minute cool down jog

There is something sexy about running on the football field. I think it is because it has been somewhat of a forbidden fruit for me these last few weeks. Every time I run to the high school track and football field, it is infested with pre-pubescent boys practicing for pre-season, and I am stuck with the track and bleachers again.

Dinner:

Dinner was another stir fry, and just as delicious as the first! It was too late to take a photo, but the main ingredients were bok choy, quinoa, egg plant, chicken, shredded coconut, and the rest you will have to wait for!

Post Dinner… 

Seeing as Day 5 was a) my second genetics midterm, b) the anticipated end of my detox and c) Friday, I made mojitos and went out with some wonderful friends!

Skinny Mojitos

best summer drink e v e r 

Recipe: Serves 1

2 oz silver rum

~6 drops NuNaturals liquid stevia (or to taste)

2 tbsp lime juice (or to taste)

2 tbsp fresh mint

6 oz water

ice

Directions – Combine the rum, stevia, lime, and mint in a glass and muddle. Add the water and ice and stir. Enjoyyy!

I am going to keep up with not drinking coffee for as long as I can. I am hoping to simply only drink coffee when I really need it. I also might reduce the dairy a bit, since my digestion seems to have improved without it. Or was it the lack of coffee? Or gluten? Or..

Guess I’ll never know!

Ps – If you are a winner of my NuNaturals Stevia giveaway and you have not contacted me yet, please do so by Monday at noon. Otherwise, I will have to re-pick several winners! You can check here.

Blogging…. online friending?

Happy Monday! The last couple weeks have really flown by; the first summer school session is almost over! I have been working on continuing to be a Yes Woman, and it has been fairly successful. On a whim, I drove to the state capital and met a new friend at the state fair on Wednesday night. We went on most of the rides, including my favorite – the one where you lean up against the wall as the room spins faster and faster to the point where you can turn side ways and upside down without falling off. On Thursday, I cajoled one of my hardest-to-convince-to-go-out friends to see some live music with me and try my favorite ice cream at the local creamery… avocado coconut! Finally, on Saturday, my roomy and I drove to San Francisco for food, exploration, and to meet up with Natalie from Cinnamon Bums! We went to the farmers market and I purchased a fabulous lox sandwich for lunch. It had crisp sourdough, cream cheese, tuna lox, slivered red onion, yellow tomato slices, and walnuts. Unique, no?

My roommate Kristi, Me, and Natalie

We sat down to chat while I ate and ended up talking for so long that when we stood up to return to the farmer’s tents, the whole place was cleared out! Desolate! As it turns out, Natalie is just as cute, witty, brilliant, and charming in real life as she is on her blog. :) It was amazing how easy it was to talk with her, despite never having met before. Of course blogging and food was discussed, but most of our conversation revolved around life on the different coasts, our [uncertain] futures, school, relationships (slash-lack thereof), and… secret societies! After saying good bye to Natalie, Kristi, her friends Tiff and Vince, and I went for ice cream at Bi-Rite. Apparently it is muy famoso, and now I understand why. It really is just. that. good.

Me, Vince, Tiff

Im just a little too excited about my balsamic strawberry, brown sugar with ginger infused caramel, and vanilla with toasted cookie chunks and chocolate stripe

In the last few months, and especially last few weeks, it seems as though I have been connecting with people more and in a deeper manner (at least, I feel that way!). This weekend, it seemed as though every conversation I partook in left me feeling both stimulated and at peace, and as though I had grown. I am not sure if it is that I have been surrounded by a different type of person than in the past, or if there is something different with me, but I am loving the outcome either way. My favorite topic of discussion this weekend was the imagination’s role in true love. Tiff’s boyfriend was talking about the book he was reading, Intimacy and Solitude, and said that it talked (“in the man-hating chapter”) about how women tend to be more empathetic than men and use their imagination for the benefit of their relationships. He said it had never occurred to him that imagination is an element of relationships. I think I do.. when you deeply love someone, you put yourself into their shoes, mind body and soul, so that you can figure out what their deepest needs, desires, fears, and hopes are. By recognizing those things, you can help them achieve or overcome them. Imagine every person as a composition of puzzle pieces, but we are all missing a few here and there. An edge piece on our arm, and perhaps a few middle pieces around our heart and mind. Our significant other can help us find the pieces and fill those gaps. Dependence seems to be bred when the other person becomes the pieces, rather than helping their other find their own.

Uhhhhh… anywho! Breakfast this morning was bomb? I was too lazy to make a homemade crust for the quiche, so I simply used a slice of whole wheat bread as the base!

Southwestern bread quiche with corn on the cob

Recipe: Serves 1

For the quiche-

1 slice whole wheat bread

2 eggs

2 egg whites

1 tbsp sour cream

1-2 tbsp onion, chopped

1/2 green jalapeno, chopped [seeds removed]

~4 cherry tomatoes, chopped

dash salt, pepper, and fajita seasoning (chili powder, paprika, onion powder, garlic salt, cayenne, red pepper flakes)

1/4 cup cheddar (or ‘Mexican blend’) cheese

For the corn-

1 corn on the cob

sliver of butter

fajita seasoning (chili powder, paprika, onion powder, garlic salt, cayenne, red pepper flakes)

salt & pepper, to taste

Directions – Preheat the oven to 375. Peel back the husk of the corn, remove the hairs, and rub with butter and spices. Replace the husk (or just wrap in tin foil). Place in the oven and bake at 375 for about 30 minutes, or until roasted to your liking.

While that is baking, grease a Pyrex dish and place a slice of bread at the base (I tore off a bit to make it round). In a bowl, mix together the eggs, spices, and sour cream. Fold in the veggies. Pour the mixture on top of the bread and top with cheese. Put into the oven with corn. It is done when the eggs have puffed up and everything looks cooked! Perhaps about 30 minutes.

Benefits

Tomatoes * also contain a LOT of vitamin A and C. Vitamin A is a potent antioxidant that has been shown in studies to reduce the effects of smoking. This does not mean it is okay to smoke, but if you do, it is a VERY good idea to make sure are getting lots of vitamin A daily. Tomatoes are also rich in lycopene, which has been proven to halt the growth of cancer cells!

Onion * Contains quercitin, an antioxidant that halts the growth of tumors! Also, studies have linked regular onion consumption with lower cholesterol and reduced risk of colon cancer. A prime source of chromium.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

The breakfast pizza to end all breakfast pizzas.

I have my final final today for the quarter at 1pm. I will then rush on over to my internship until 5, maybe (but doubtfully) squeeze in a quick run or something, and then get ready for the celebratory festivities of the night! I am quite excited. Perhaps a little of this…

Little of that?..

the annual bar crawl

Either way, I need some substantial fuel for the day. I’ve been fiending for eggs lately (I just made up the stupidest joke regarding the fertility center I work at in my head), so I made the breakfast pizza to end all breakfast pizzas. 

come to Mama

This actually tastes like pizza. Mozzarella cheese, fresh basil (that I grew!), sun dried tomatoes, oregano, thyme, onions, spinach, perfection.

Italiano Supremo Breakfast Pizza

Recipe:c serves 1

1 egg + 3 large egg whites

2 tbsp onions

1 whole wheat tortilla

1 tsp extra virgin olive oil

1/4 cup mozzarella cheese

handful spinach

2 tbsp sun dried tomatoes

basil

oregano

thyme

garlic salt

Directions – Toast the tortilla until it is just firm enough to hold its shape. Place a pan on the stove on medium low heat and grease with 1 tsp extra virgin olive oil, or however much you need to make sure it is very well greased (including the SIDES of the pan). Spread the onions in the pan. Crack the egg and egg whites into a bowl and mix well. Pour over the onions and cover. Don’t stir! Let cook until it is almost done and then add the cheese, tomatoes, spinach, basil, and spices. Recover. When the cheese is melted and the eggs are completely cooked, take a spatula and tease out the egg pancake. Try not to break it, but its fine if you do! Lay the entire egg pancake on top of the tortilla. Enjoy!

Benefits:

Tomatoes * also contain a LOT of vitamin A and C. Vitamin A is a potent antioxidant that has been shown in studies to reduce the effects of smoking. This does not mean it is okay to smoke, but if you do, it is a VERY good idea to make sure are getting lots of vitamin A daily. Tomatoes are also rich in lycopene, which has been proven to halt the growth of cancer cells!

Onion * Contains quercitin, an antioxidant that halts the growth of tumors! Also, studies have linked regular onion consumption with lower cholesterol and reduced risk of colon cancer. A prime source of chromium.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Basil * Has anti-inflammatory properties and antioxidants called flavonoids. Flavonoids protect your cells from damage (and thus, in the long run, cancer).

Fun Fact

10 most purchased grocery items in America (in order) are:

soda, milk, bread, beer, salty snacks, cheese, frozen entrees, cereal, wine, cigs

Its vegan? Throw some chicken on it.

I have so many foodie pictures and recipes from this week that they are taking over my desktop! Probably because all I have done this week is cook yummy food, study for finals, work out a bit, and go to my internship. Yesterday was a breakthrough day for me at the fertility center. I got to witness my first ultrasound!! I saw twins and heard their heart beats. It was amazing. Apparently, today I might get to sit in on a new patient consult, so I am really excited! A break from filing is always appreciated ;).

Anywho, onto some food!

Whole Wheat Cheddar Waffle Breakfast Sandwich

its a shame you can’t see the cheddar :(

This was bomb. The maple syrup contrasts fabulously with the sharp cheddar cheese!

Recipe: I simply followed a recipe online for whole wheat waffles and added 1/4 cup sharp cheddar cheese to the batter right before putting into a waffle maker. Then, I scrambled 1 egg with 4 egg whites and topped the cheddar waffles with the scrambled eggs and 1 tbsp real maple syrup and some truffled salt.

Lunches

so fresh and so clean clean

This was Alaina’s Coconut, Spice, and Everything Nice salad. I subbed out the chickpeas and added grilled salmon. It was delicious! The only issue was that the coconut oil hardened on the salad and it would have been nice if it had stayed liquidy.

Maple Glazed Salmon and Cheddar ‘Spaghetti’

I brought this lunch with me to campus and it was perfectly portable.

Maple + cheddar = YES

Recipe: Cook 4 oz. salmon on the stove with a dash of butter and 1/2 tbsp real maple syrup. Once it is cooked all the way through, remove from heat and peel away the skin.

In a bowl, combine 1 cup cooked spaghetti squash with some edamame. Top with 1/3 cup sharp cheddar cheese. Nuke.

Lay the salmon on top of the spaghetti. Add an extra drizzle of syrup if you wish and sprinkle on a bit of salt. Dont forget to pack an extra side of veg + hummus!

Dinners

If you haven’t noticed, I blog dinners far less often than I do breakfast and lunch. This is because by the time dinner rolls around, I have been going going going all day and I am usually HANGRY. This means I want delicious, nutritious, and filling food – NOW. Aka: throw a bunch of yummy shit in a bowl and devour. Unfortunately, this doesn’t make for pretty, blog-worthy photographs. No sir. But, to give you an idea of my typical dinner, it usually involves a protein, lots of veggies, a bit of whole grain, all doused in a fattyrich sauce. [Followed up with something sweet of the vanilla bean variety.]

Vegan “cheeze” sauce have been on blogs for ages and lately I have really been loving them. Clearly, I don’t have a problem with cheese. I love it (now). Although, it took me about 20 years to come to appreciate it. I’m still not on the level of stinky cheeses – but give me a good goat, feta, cheddar, or fresh mozzarella cheese any day. I don’t really like just having one flavor in every bite, so I have been pairing vegan cheeze sauces with nut butter sauces for a nice contrast in my dinners.

Cheezy Chicken & Pasta topped with a Creamy Cashew Sauce

Its vegan! Except for the chicken I threw on top…

tastes a million times better than it appears

Recipe: In a pan, saute veggies of your choice (I had cabbage, turnips, onions, and kelp noodles on hand) and grill 4 oz chicken until cooked all the way through. Combine veggies, chicken, and 1/4 cup whole wheat pasta in a bowl and toss with a spoonful of cheeze sauce (recipe below). Take 1 heaping tablespoon of your cashew cream sauce base (recipe below) and place into a small bowl. Mix in 1/2 tbsp milk (or milk alternative to keep it vegan) and 1/4 tsp garlic salt. Stir together. Pour on top of cheezy pasta bowl.

Vegan Cheeze Sauce

1/4 cup nutritional yeast

1/4 cup water

1 tbsp dijon mustard

1 tsp lemon juice

1/4 tsp paprika

1 tsp cumin

1/2 tsp garlic salt

1/2 tsp chili powder

dash onion powder

Directions – Mix it all up!

Mmmm… cheezy with a kick!

Creamy Cashew & Garlic Sauce

1 1/2 cups roasted cashews

~1/3 cup water

Directions – Blend the cashews in a blender starting with 1/4 cup water. Continue to blend and add small amounts of water until the desired consistency has been reached. I wanted mine pourable but not watery. This is your base for a million different sauces. To make the creamy garlic sauce simply take a portion of the base and add…

garlic salt (to taste)

This dinner was very similar. I tossed cabbage, red bell peppers, kelp noodles, and 4 oz grilled chicken in cheeze sauce.  Then I cooked 1/3 cup Trader Joes 4 Grain Cereal in 1/2 cup water, mixed in 1 tbsp almond butter, and added it to the bowl. Next, I thinned out another tbsp of almond butter with milk and drizzled onto the bowl. Super good!

This post is getting longgg, so I shall be back with  more recipes and health benefits later!