Tag Archives: Greek yogurt

the paleo waffle. perfected.

Hey y’all! I hope everyone had a good weekend. Saturday night was my last Delta Gamma formal :(. I can’t believe I am about to graduate. Honestly, I don’t feel like my time is up! I wish I could have the two years I spent at UCSB back so I could re-live them here at UCD. But then again, if I had never gone to UCSB, I probably would never have gotten to compete at collegiate nationals in triathlon. That was truly the experience of a lifetime. So, I’ll just tell myself that those 3 hours were worth the two years of the insanity that is Isla Vista.  Saturday night was a blast, and if you have ever been to a sorority formal, you probably know they can be quite the sh!t show.

But not to worry, we kept it pretty classy!

Sunday was spent studying for a bio midterm, memorizing MCAT physics flash cards, and writing a 23 page lab report on the effects of parasympathetic and sympathetic input to the heart. You know, from that lab where I showed you the picture of frog. Some of y’all didn’t like that very much…

Also as tradition on Sundays, I made waffles to freeze for the upcoming week. I have been working on this recipe for over a month now and I have finally perfected

the paleo waffle.

all dolled up with nowhere to go – except inside my belly.

and here they are naked

And do not fret if you don’t have a waffle maker! I bet these can easily be made into perfect paleo pancakes.

Perfect Paleo Waffles

Recipe: Makes ~7 waffles or 3 1/2 servings

Ingredients –

  • Sorry – this recipe has been removed until further notice!


  • for a gingerbread waffle, add a 1/2 tsp ground ginger, a pinch of nutmeg, and 1/2 tbsp molasses
  • for a maple bacon waffle, substitute the coconut oil for bacon grease and add 1 tbsp of maple syrup. Bonus points for also crumbling in crispy bacon bits!


Another nudie pic…

Seriously, these waffles are awesome. They required over 5 rounds of tweaking, but they are finally moist, fluffy, lightly sweet, and not a weird eggy texture. And they are grain free, sugar free, dairy free, and every other type of free you could possibly be. 

I consider 2 waffles (plus toppings of course!) a meal because each waffle packs so much protein and fiber. Check it!

So two waffles is 20 grams of protein and 8 grams of fiber! Slap on a few tablespoons of nut butter and youve got yourself a meal!

So, since it is technically

I will start with today’s breakfast.

two paleo waffles (surprise!) with birthday cake cashew butter and toasted coconut shreds on 1, and Barney’s almond butter on the other

And lunch was another bacon grease salad.

This one was such a winner. It had romaine, onions, tomatoes, carrots, and sprouts tossed with honey mustard bacon dressing and topped with a ton of turkey, two slices of crispy bacon, and blue cheese.

FYI: Blue cheese and bacon were made for each other. And beef.

Snacks included an apple and a Kind bar. And dinner was another tossed together salad before CrossFit. The WOD was uhhhmazing.

  • 1 minute L sit
  • 800 meter run
  • 30 squat clean  (75 lbs)
  • 100 double unders
  • 30 headstand pushups (I used a box)
  • 100 double unders

Post WOD I made my nightly snack that I have been hiding from you all for months. I seriously eat this almost every night before going to bed.

Coconut Dream Bowl

Recipe: Serves 1. Only.

  • 1 cup plain greek yogurt
  • 1 tsp vanilla extract
  • couple drops of stevia
  • pinch salt
  • dash coconut beverage
  • a high fiber coconut muffin crumbled in (recipe to come!)
  • topped with: toasted coconut shreds, coconut macadamia nut butter, and/or sliced almonds

Directions – Mix together the yogurt, vanilla, stevia, salt and coconut beverage. Crumble in the muffin and top with toasted coconut shreds, nut butter, nuts, whatever!

Alright, I’m out. Have a wonderful day!

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.

My current breakfast obsession

Good morning!

I hope everyone had a nice weekend. I mostly studied for a midterm, ate vanilla bean ice cream, and watched House. I did, however, make myself presentable on Saturday for our winter formal.

I thought velvet was holiday appropriate

Kristi and I!

I refuse to do the sorority arm.

Remember last week when I made those pumpkin muffins? Well, every single day since then I have had the same thing for breakfast.

  • 1 cup plain greek yogurt
  • a few drops vanilla extract
  • 1 warm pumpkin muffin, crumbled in
  • large blob of homemade pecan butter

It is utterly addicting. I usually eat variations of this breakfast during the warm months, but the muffins and pecan butter are soo good that I forget about the fact that I can see my breath in my house.


I am currently finishing up a long, informational post debunking the myths surrounding fats. Get excited!

Weekend with the fam

This weekend was so nice. Loryn, my best friend since 3rd grade (!) and I drove up to Waco to stay with my mom and Steve. We watched lots of movies, went out on the lake, and cooked up a storm.

Breakfast Parfait

Bottom layer: 1/4 cup oat bran microwaved for 1 minute with 1/3 cup coconut milk then stuck in the freezer until cool

Middle layer: Plain greek yogurt with mashed melted frozen banana and vanilla

Top layer: 2 tbsp cashew butter and nana slices

Chili Zuch Fries

Slice a large zucchini and summer squash into thin rounds. Spray a pan with canola oil. Distribute the rounds around the pan and spray with canola oil again. DOUSE in chili pepper. Add a sprinkling of cayenne pepper and fresh ground sea salt and pepper. Bake at 400 for about 20 minutes. Stir around and broil for a couple minutes, until darker brown. If you want them to be crispier, squeeze out excess water with a towel before baking.

A beautiful dinner! Lobster, salad, burgers, and squash fries!

Light Watermelon Margaritas

Blend: 3 cups watermelon, half a peeled lime, 2 shots tequila, 1 shot cointreau, dash of salt, ice

It’s chickpeazy!

This recipe is for roasted pumpkin chickpeas. You can eat them by the handful for a nutritious snack or, as I recently discovered, you can put them in greek yogurt with almond butter and enjoy them for breakfast!

Recipe: Serves 2

Drain 1 can of chickpeas and roll them around on a towel to absorb moisture.

Pour them into a bowl and add 1/2 tsp vanilla, 1 tsp of canola oil, and 3 tbsp pumpkin. Stir them so that they are all coated. Add in 1 tsp cinnamon, 2 tsp pumpkin pie spice, and 1 tsp maple agave nectar. Stir, but not hard enough to break the peas!

If you can, let them sit for an hour or more to absorb the flavors.

Preheat the oven to 425. Lightly spray a baking sheet with canola oil (or perhaps you could just use foil?).

Spread the chickpeas evenly over the baking sheet. Try to make the layer only 1 chickpea deep. There will be pumpkin clumps and chunks!

Bake for 25 minutes. Take them out and stir them 2-3 times during the 25 minutes to ensure even crisping!


Chickpeas * 1 cup contains 164% of your daily needed molybenum, 85% of your manganese, 70% of your folate, 20 grams of fiber, and grams of protein! Molybenum is important because the body uses it to detoxify sulfites. These sulfites come from preservatives, including prepared foods like a restaurant salad bar! Because of their high fiber content, chickpeas can lower cholesterol, keep you fuller for longer, and prevent a blood sugar spike.

Pumpkin * one half cup contains 400% of your daily needed vitamin A! Also has lots of vitamin C and fiber!

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!


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.

My version of…. Going Greek.

If you aren’t eating Greek yogurt yet, get on that shi*. It has 3x the protein of regular yogurt and is thicker and creamier. This breakfast has endless possibilities, you can use any type of fruit, nut, nut butter, and granola that you want.

Recipe: Serves 1

Scrape a container of Greek yogurt into a bowl. I love vanilla and plain. Add in a fruit, granola, dried fruit (if desired), nut and/or nut butter. I added in dried Goji berries, blackberries, buckwheat granola, vanilla granola, Maca powder, almonds, and almond butter.


Greek yogurt * All the same benefits as yogurt, like calcium, but with more protein and less sugar!

Blackberries * Have an even higher concentration of antioxidants than the famed blueberry.

Goji berries * One of the greatest fruits on the planet for your health. Sadly, in the US we can only easily get dried Goji berries. Goji berries  contain beta-carotene, B1 and 2, Vitamins C, and other vitamins, minerals, and antioxidants.

Almonds *A great source of monounsaturated fats! These are the fats that raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels!

Maca * Maca has been used by the Peruvians for thousands of years. It is claimed that Maca helps endocrine function which includes sexual function, metabolism, fertility, digestion, and brain function.

Buckwheat granola * Buckwheat has even more benefits than other whole grains. It has B vitamins for energy, more iron, extra fiber, more protein, and the flavonoid rutin!