Tag Archives: Favorite

Flawless Whole Wheat Belgian Waffles

You’re going think I am lying, but I’m not.

I have eaten a Belgian waffle every single day for breakfast since January 29th. (Thanks to a wonderful birthday present from Pace the day before!)

That is over 50 belgian waffles. Seeing as my recipe can only make 5 at a time, that means I have made this recipe about 10 times now. I have perfected it and it is my child. I wanted to create a waffle that was healthy enough to eat on a daily basis, but decadent enough to induce salivation at the mere site or smell.

I am so obsessed with these waffles that I make 5 at a time and freeze them. That way, in the morning, all I have to do is pop one in the toaster oven and in about 5 minutes, I have a perfectly crisp waffle hot and ready for me. If I have 8am class, then I smother half of it in peanut and the half with almond or cashew butter and wrap it up in foil to take with me. And then I  proceed to chow down on it as the students around me give me dirty glares and wistful glances. They see the peanut butter flowing over the delicate walls of the waffle. They can smell the faint hint of vanilla and the earthy goodness of the whole grains. They can see the maniacle pleasure in my eyes as I carefully take each bite, ensuring to ingest only one nut-butter filled crater at at time for maximal waffle enjoyment.

Proof of said madness:

Now that I have thoroughly creeped you out, here is the greatest, most useful recipe I have ever created.

Flawless whole wheat belgian waffles

Recipe: Makes 5 giant waffles

  • 1 1/2 cup white whole wheat flour (option: sub in 1/4 cup wheat bran)
  • 1/2 cup flax meal
  • 1/4 cup sugar or NuNaturals baking blend stevia
  • 3 tbsp baking powder
  • 3/4 tsp salt
  • 2 cups nonfat milk
  • 2 eggs
  • 2 tbsp coconut oil (do not reduce!)
  • 1/2 tsp vanilla extract

Directions – Combine flour, flax, bran if using, sugar, baking powder, and salt in a bowl.

In a separate bowl, mix together the milk, vanilla, and eggs. Pour the wet mix into the dry mix and stir until well combined. Add the coconut oil and mix again. Pour ~1/2 cup batter into a preheated waffle maker and let cook until the steam rate slows and the waffle is browned.

The serving options are endless! So far I have tried…

  • MY GO TO: A couple tablespoons of nut butter; like peanut butter, almond butter, cashew butter, black walnut butter, sunflower seed butter, and vanilla tahini!
  • Greek yogurt mixed with nut butter and/or maple syrup
  • Cream cheese + cinnamon or chopped nuts
  • Coconut butter + maple syrup (pictured below… in class)

I wanted the waffles to have a high fiber content, protein, and be relatively lower carb than normal waffles. The nutrition facts per waffle:

  • Calories – 307
  • Total fat – 12 g
  • Carbs – 38 g
  • Fiber – 9.2 g
  • Sugar – 4.8 g
  • Protein – 13.4 g

Because I have had so many opportunities to play around with this recipe, I have tried versions with peanut flour, protein powder, more bran, less oil, etc. The only alternative version of this recipe that I adore is slightly lower in calories and carbs and higher in protein. It has about 260 calories per waffle and 17 grams of protein. This version is the exact same as the version above, except: 1 cup of white whole wheat flour, 1/2 cup of wheat bran, 1/4 cup of flax meal, 1 scoop (25 grams protein) Total Body Consultants whey protein powder in Cinnamon Bun, 2 tbsp baking powder, and 1 1/2 tbsp coconut oil.

I’ve got to give photo cred to my new friend from CrossFit (!!!!!), Elliot for these mouth watering pictures. It has made me want to invest in a DSLR… perhaps for graduation ;) Mom ;). And, by crazy chance, he and his friends own a website that I have been using for ages! Its an interval workout timer online so that you can do body weight workouts at home without having to mess with stop watches and whatnot. Check it!

Benefits:

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

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

Whole wheat * 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 (versus processed) reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

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.

Coconut * 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.

Milk * a key source of vitamin D and calcium, as well as protein.

an amazing lunch

So, I started a Pinterest account.

Not because I want followers, not because I want to follow, but because I needed to do something about the sick amount of recipes I have bookmarked on my browser and starred in my Google Reader. It was getting ridiculous – and they weren’t even useful because the mass quantity of unorganized information was daunting. Plus, there were no pictures with the titles, only boring text – which is not inspiring in the least. (I realize this is something I need to fix with my own blog.)

Since this Pinning has started, my recipe-following has skyrocketed! One thing I have learned though, is that just beacuse something is published in print or online does not mean that it is actually going to taste good. Some recipes have bombed, some have been decent, and a couple have blown my mind.

This one is my favorite thus far and will certainly become a staple ’round hurr…

Chicken, Green Bean, Corn, and Farro Salad with Goat Cheese

Recipe: Makes 4 servings

slightly adapted from epicurious

  • 1 cup cooked farro (I used a quinoa mix!)
  • 2 large chicken breasts, cooked and diced
  • 4 cups green beans, cut and steamed
  • 2 cups cooked corn kernels
  • 1-2 green onions, sliced thinly
  • 2 tbsp minced marjoram [Yes, you must go out and find this. I bought dried but the original calls for fresh.]
  • 1/2 tsp salt
  • 3 tbsp extra virgin olive oil
  • 3 tbsp white wine vinegar
  • 3 tbsp minced shallot
  • 2 tsp dijon mustard
  • 4 oz. goat cheese

Directions – Mix farro, chicken, and green beans in a bowl. Add corn and green onions. To make the dressing, combine the oil, marjoram, and salt. Press with a spoon to release flavor. Whisk in vinegar, shallot, and mustard. Pour over salad and toss. Crumble in goat cheese and toss again. Season with salt and pepper.

Benefits

Corn * gets its yellow color from its antioxidant content, carotenoids! Also has a high fiber content, particularly insoluble, which aids in regularity!

Green beans * are full of carotenoids, flavonoids, vitamin C, and beta carotene, all of which have antioxidant activity and thus reduce oxidative damage. One study showed green beans to have potent anti-inflammatory action.

Marjoram * is rich in vitamin C, A, and antioxidants. It is also one of the richest herbal sources of vitamin K, which is very important for bone health!

Quinoa *  This super food has more protein, fiber, and nutrients than rice, oats, and almost every other grain.

Nom!

Also, just so y’all know, I have added a workout tab to the blog! It made me realize I haven’t posted my most recent lifting routine. I am actually just about to get my 90% hangover-recovered self to the gym to do it…(First and last Thursday night outing of the quarter – don’t judge!)

Full Body Lifting Workout

This takes me about 50-55 minutes, starting with a half mile warm up jog on the treadmill. Follow with a delicious whey protein shake!

Back squats – 145 lbs – 5 sets of 6 reps (always take a break if your form begins to slip! Remember: Duck ass!)

Pull ups – 3 sets of as many as possible

Dead lifts – 120 lbs – 3 sets of 8

Kickback machine – 190 lbs – 3 sets of 6 for each leg cheek

Lat pull down – 75 lbs – 3 sets of 8

Leg curl machine (hamstrings) – 75 lbs – 3 sets of 8

Tricep dips – bodyweight – 3 sets of 8 (or failure)

One legged lunges (with other leg on bench) with barbell over upper back – 50 lbs – 3 sets of 8 per leg

Hanging leg raises – 3 sets of 15+

Other ab work/pushups if you’ve got the energy!

My first poached egg – a success!

(Edit: This post was written in September but WordPress moved it to January?)

I only have 2.3 days left in Austin :(. Merrh. On Friday, I fly out and land in LA in the late evening. I think I will be staying the night at Emily’s and then early in the morning I will drive from LA to Santa Barbara and pick up all my shiz from storage. If you remember, last time I had a little extra help from someone whom I could only speak to with hand signs and fumbled Spanish. I may have to do that again. But this time I am going to have to sacrifice my mattress because my car doesn’t have a hitch for a U-haul. And Im not putting it on the roof of my car again. It was two hundred dollars at Costco! Wahhhh!

God Im cheap.

(But this does not apply to food in any way, shape, or form.)

Then I will get back in the car and drive from Santa Barbara to Davis. I am so excited, not for the 6 hour drive, but for the 4 awesome girls waiting at the house. I have never met them or seen the house in real life. It was all Craigslist business. We have been talking on the phone/facebook and I have a really good feeling about the group! Also, I have never had bad luck with Craigslist living arrangements. This will be my third time, so hopefully 3’s not a harm. (I am so lame.)

So that’s the plan.

Anyway, my most recent accomplishment was successfully poaching my first egg! I usually make scrambled eggs in butter and sometimes stir in watercress at the last moment, but today I wanted to do something a bit different.

And then POP!

This superb dish is called…

Baked Yogurt with Poached Egg & Watercress

Baked yogurt! Isn’t that nuts?! It was so different and delicious. Thank youu, Martha. It is a toasted roll topped with baked yogurt, wilted watercress, and a poached egg.

Recipe: Serves 1

1 tsp chopped garlic

1 tbsp chopped, sweet onion

1/2 cup plain greek yogurt

salt and pepper

1 egg

1 whole wheat roll

handful watercress

1 tsp butter

1. Preheat the oven to 350. Chop the onions and garlic and combine with the greek yogurt. Pour into 1 of the cups of a muffin pan. Bake for 12-15 minutes, until firm.

2. Meanwhile, fill a skillet or pot with 1 inch water. Put the heat on medium lowish and bring the water to a simmer. This means there are tiny bubbles on the bottom of the skillet and some are rising. Do not bring to a boil. Crack an egg into a cup and gently pour it into the skillet. Let the egg cook until the egg white is opaque but the yolk is still wobbly, about 2-3 minutes. Use a slotted spoon to scoop the egg gently out of the skillet. Place on a plate lined with a paper towel to drain.

3. Put the butter in a pan and stir fry the watercress until it is just wilted. Set aside.

4. Slice a whole wheat roll in half and toast.

5. Layer it all up! First, the whole wheat roll half. Then the baked yogurt. Then the watercress. Then the egg. Salt and pepper. Garnish with sliced baby tomatoes. (You can put any extra watercress, yogurt, and the other half of the roll on the plate and eat separately.)


The yolk runneth down.


I know there are too many pictures. But it looks like a volcano top!

But I got eaten alive by mosquitos for these pictures. So deal.

Salted Chocolate Peanut Butter Oats

I woke up before my alarm today due to voices coming from the driveway. (No worries, just my housemates randomly awake at 6am… I am not sure if they ever went to sleep.) With my extra time, I decided to make something new for breakfast. This has no doubt been done before, but it was new to me and one of the best bowls of oatmeal I’ve had. I know I say that too often… but I mean it!

Thank you to everyone who participated in the contest! There were so many people who commented that I had never seen before; it was awesome to learn of my unknown readers! Thank you all for following the blogsky. Y’all make it worth it :)

Salted Chocolate Peanut Butter Oats

Highly recommended.

Recipe: Serves 1

1/2 cup oats

1/2 cup milk

1/2 cup water

2 tsp cocoa powder (quality is key!)

pinch salt

a few drops vanilla extract

dash cinnamon

1-2 tbsp peanut butter [Y'all! Please be sure to by peanut butter that has not had any oils added to it! Look for a jar that only has peanuts (and salt, if you want) on the ingredients list. It is very common for companies to add plant oils that aren't nearly as good for you and hydrogenated oils which are downright bad for you in order to reduce the need for stirring! For more info, see my fats post!]

Directions – Combine all the ingredients except the PB in a bowl. Microwave for 90 seconds. Top with PB and savor every last delicious bite until you are swiping the bowl clean with your index finger. Repeat?

Option: You could totally sub out the peanut butter for coconut butter and coconut shreds. I have. Tis’ amazing.

Benefits:

Peanut butter  * a cheap and ‘licious source of healthy unsaturated fats!

Cocoa powder * a potent source of antioxidants

Oats * A slow digesting carbohydrate that will keep you full for longer and not spike your blood sugar because of its high fiber content! Also contains potassium, phosphorous, pantothenic acid, and magnesium.

Cinnamon * In one study, after taking 1/4 – 1 tsp cinnamon daily for 40 days, all participants benefitted from a reduction of fasting blood sugar levels, blood triglycerides, and LDL (bad) cholesterol! It is very high in antioxidants and can help stabilize blood sugar levels, which will help prevent an insulin spike, and thus the storage of fat.

Peanut Butter Crunch Muffins: A little tuft of heaven

I am currently addicted to these muffins.

I am quite proud of this recipe, despite its simplicity and ease. I am also loving the nutrition facts, which I will share (which is out of character for mee!). Each muffin boasts about 150 calories of 100% whole wheat goodness, a spoonful of sugar, and a tablespoon of healthy fats via crunchy peanut butter.

Recipe: Makes 6 muffins

Preheat the oven to 390. Put all the wet and dry ingredients into separate bowls. Mix. Pour the wet over the dry and mix with as few swoops as possible. Bake for 25-30 minutes, until they pass the toothpick test.

Dry ingredients:

2  1/4 cups whole wheat flour

1/4 cup sugar plus 2 tbsps

1 tsp baking powder

a dash of salt

Wet ingredients:

3/4 cup milk

1 egg

1/4 cup crunchy peanut butter plus 2 tbsps

as much water as needed to thoroughly mix

Other ideas: sub out some flour and add in Peanut Butter Puffins to make them more airy and less dense. Or add in chocolate chips! Or sub almond butter for the peanut butter, if you want.

I added more salt to my muffins because I wanted them to be a bit salty and not very sweet! The recipe I have posted is for a mildly sweet and not salty muffin. Adjust the salt and/or sugar to match your desire for the batch!

They are perfect to have for breakfast with a cup of greek yogurt for protein! And because of the carbs and staying power of the fat, they are ideal for a pre workout snack!

Benefits:

Peanut butter * a great source of manganese, Vitamin E, tryptophan (calming!), niacin, folate, and copper! Peanuts also contain lots of healthy monounsaturated fats and antioxidants! They have been linked to a reduced risk of cardiovascular disease and have been shown to significantly lower your chances of getting colorectal cancer.

Whole wheat flour * ffiiibbbeerrr! And B vitamins! And more protein and all things fantastic than white flour! Basically, if you eat white processed flour, you are letting The Man pull a fast one on you. Shame on you.

Truffled Mac n’ Cheese

I have been wanting to make this for months. I have put it off and put if off either because I was homeless or because I didn’t have all the ingredients or because the apartment fire alarm got pulled.

But I finally did the damn thang.

I was inspired by a mix of Heather’s mac and cheese and Mae’s humnut sauce, but I took it to the next level.

I mixed vegan with cheese.

I blended vegetarian with beef.

I dumped truffled salt upon healthy.

I crumbled carb onto low carb.

And it was good.

This might just be my favorite dinner. And it is healthy, despite all the jokes I am making about it. Two people could split the entire pan and walk away without a tinge of guilt. We certainly did…

“I had no idea healthy food could taste this good.” – Emily’s father

“OMG, Im sending a mass text out to the girls about this dinner.” – Emily

Recipe: Serves 2-3

Bake 1 medium spaghetti squash at 390 for 35 minutes.

In the mean time, mix together 1/4 cup hummus with 2 heaping tbsps of nutritional yeast. Thin with 2 tbsps water and stir. Then add about 1 to 1.5 ounces of fontina cheese and a large splash of milk. Microwave for 30 seconds, stir, and microwave again. Sprinkle in some truffled sea salt and stir until it is mostly smooth. This is your cheese sauce.

Saute 6 ounces of extra lean ground beef in a skillet until it is just thoroughly cooked. Set aside.

When the squash is done, scrape out the noodles into a large mixing bowl. Add in half a can of drained peas and the beef. Stir in lots of truffle salt. Pour in half of the cheese sauce and stir again.

Grease a casserole dish and pour in the squash mixture. Evenly spread the top with the rest of the cheese mixture.

Sprinkle 1/4 cup whole wheat breadcrumbs over the top and bake at 400 for a couple minutes. Turn up the heat to broil for 2 minutes to finish it off. To serve, sprinkle with more truffled sea salt!

Please make this soon, I promise you will not regret it. And you can easily vegetarianize or veganize it! Just nix the obvious ingredients and double up on the others.

Benefits:

Spaghetti squash * Contains vitamin C, thiamin, niacin, B6, and lots of fiber!

Lean beef * A lot of people look down upon beef because they think it is bad for their health. However, beef is actually very good for you as long as you buy lean cuts (I buy 95% lean) and limit your consumption to a couple times a week. I didn’t used to eat  red meat very often, but when I found out I was iron deficient, I started eating it at least 1-2 times a week. I have felt much better since! Lean beef is a great source of iron, B vitamins, and protein.

OMG, these are better than Starbucks!

Y’all must make these today. They are amazing.

Lemon Poppy Seed Muffins

Recipe: Makes 5 muffins

Separate the wet ingredients and the dry ingredients into separate bowls. Combine and mix with as few spatula swipes as possible. Divide into 5 or 6 muffin tins that have been sprayed with canola oil. Bake at 400 for about 15-18 minutes, until they pass the toothpick test.

Dry ingredients:

1/4 cup sugar

1 1/2 cups whole wheat flour

1 1/2 tbsp poppy seeds

pinch salt

almost 1 tsp baking soda

almost 1 tsp baking powder

Wet ingredients:

1 tsp grated lemon peel

1 1/2 tbsp lemon juice

almost 1/2 cup light sour cream

1 1/2 tbsp canola oil

1 egg

almost 1/4 cup water

These were such a hit with my family. They aren’t exactly health nuts either. Mom and Steve do eat lots of veggies and lean protein, but white flour and vegetable oil and typical southern fare is also very common. I think they were expecting my “health muffins” to taste bland, but I got stellar reviews from everyone!

Loryn (my best friend since 3rd grade): “These are darn good muffins!”

Emily (step sista): “These are better than Starbucks!”

Mama: “Mmmmm yum. I didn’t know I liked poppy seeds until now!”

Steve (step paps): “Omg. Ld. These are amazing.”

Benefits:

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.

Lemon * a great source of vitamin C. Lemons are also said to help balance the bodies PH and put it into a more alkiline state.

Blueberry Yum Yum

So due to the responses to the poll I have decided to occasionally write about fitness and working out, try to include more vegetarian and vegan recipes, and perhaps divulge a bit more fun, personal information. There was also 1 request for me to divulge a recipe for “cooked outer labia.” I am afraid that I happen to be non-cannibarian, so I will not be cooking up any vag. Sorry.

I wish I had some exciting news, but I will have my face in a book until my finals are over, which will be next Thursday. Ochem and Physics are Monday, so Ill basically be checked out after that ;). I also just want to put a word out to the families who lost a loved one due to the Gaza aid flotilla raid. When a loved one goes off to war, the risk is obvious and acknowledged, at least internally. But when someone decides to get into humanitarian aid, the risk of death seems more distant. This affect is probably even more true for family members. :(

(insert awkward transition)

Merp. Well, I know I have said this before but, this was the best bowl of oats I have ever had.

Recipe: Serves 1

In a tall bowl, combine 1/2 cup oats, a little under 3/4 cup milk, and 1/4 cup water. Add 1 tsp heavy whipping cream. Microwave for 2 minutes.

Mix in a shake of cinnamon, 1 tsp vanilla extract, 1 tbsp egg whites and 1/2 cup blueberries. Microwave for 1 more minute.

Top with a drizzle of maple agave syrup and a heaping spoonful of macadamia nut butter. Garnish with extra berries. ENJOYYYYY!

Benefits:

Blueberries * have one of the highest concentrations of antioxidants of all fruits and veggies. Their anthocyanidins counteract free radicals, which damage cells and tissues. One study demonstrated that blueberries improve memory and learning capacity in aging animals. They also protect against all forms of cancer, especially colon and ovarian cancer.

Oats * are complex carbohydrates, meaning they will not spike your blood sugar and are slow to digest.

Macadamia nuts * a good source of monounsaturated fats and contain B vitamins and calcium!

Salmon Wrap with Dill Sauce

THIS IS SO GOOD. It is light and refreshing, healthy and filling!

Recipe: Serves 1 hungry lady/man or 2 snacksters

Fill a pot with an inch of water and put it on high heat on the stove. Place a noodle strainer in the pot so it is suspended in air.

Take a 4 ounce salmon filet and squeeze lemon juice on it. Place it pink side down in the strainer so that it gets steamed. Put a few slices of lemon around the filet and let it steam for 6-8 minutes.

Meanwhile, place 1 tbsp plain greek yogurt, 1 tbsp canola mayo, 1 tbsp light sour cream, almost 1 tbsp dijon mustard, a squeeze of lemon, and a drizzle of white balsamic vinegar into a little bowl. Add some fresh salt and pepper and stir. Stir in 1/2 tbsp dried dill.

Peel half of a cucumber and slice into discs. Then slice the discs into four segments.

When the fish is done, combine the cucumber and salmon with the dill sauce and stir.

To serve, divide the mixture between two whole wheat tortillas and roll up!

Benefits:

Dill * aids in digestion, is a relaxant, can help ease insomnia, and contains the antioxidants monoterpenes, which protect against cancer!

Salmon * is high in Vitamin D and omega 3 fatty acids which raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. Also makes hair grow faster (from personal experience!) and your skin smoother.

Canola mayo * Contains the good monounsaturated fats!

Whole wheat tortilla * Has more fiber, protein, vitamins, and minerals than white flour. Also, because it is whole wheat, it will not spike your blood sugar like a refined white tortilla would.

Bulgur n’ Eggs

I know this dish isn’t very pretty, but I promise it’s very tasty! It is very versatile; I have eaten it for breakfast, lunch, and dinner! This is buttery bulgur and a sunny side egg atop sauteed kale. The key is to pop the yolk and mix it evenly into the bulgur. Mmm. Also, I usually don’t put kale in this dish, but I wanted to make it look prettier. It is up to you, but I think I prefer to eat them side by side rather than in the same bowl.

Recipe: Serves 1

Spray a pan with canola oil. Tear the leaves off of a few stalks of DRY kale and saute in the pan until browned to your liking.

Spray another small pan with canola oil and crack one egg into it. Add 1/2 cup egg whites. Let them cook until the eggs are white, then move it around with a spatula to get all the egg whites thoroughly cooked. Be careful to work around the egg yolk; you do not want to break it. You want it to be sunny side up :)

Meanwhile, microwave 1 cup of cooked bulgur with 1 tbsp of canola butter and a decent sprinkle of salt (the butter is key!).

Layer a bowl with kale, and then buttery bulgur, and then the eggwhites. Atop of everything place your egg yolk. Season with salt!

To eat, burst the yolk and mix it well with the bulgur and egg whites. Enjoy!

Benefits:

Bulgur * this super grain is extremely high in fiber and protein! Also contains B vitamins, iron, phosphorous, manganese.

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.

Canola oil * a healthy source of monounsaturated fats, which raise HDL cholesterol levels (the good kind) and keep your skin healthy!