Tag Archives: Recipes

What I Ate Wednesday: Moving edition!

Moving time always brings about my most creative, disgusting, and occasionally accidental-genius meals, so this

is all about using up the random ingredients in the fridge. Breakfast has been a desperate attempt to finish up all my various protein powders. I didn’t realize I was such a whey protein ho?…

protein waffles topped with coconut butter, almond butter, brasil nut butter, and suga free maple syrup!

After breakfast, I read for a while, packed more, and then hit the gym. Since studying for my personal training certification, I have realized that I need to change up my lifting workouts! I always was aiming for high weight, low reps in order to get stronger and build more muscle, but now I am understanding the importance of having days that are aimed at muscular endurance. It was so much fun to do something new(ish) at the gym!

Foot Injury Friendly Lifting Workout 

If possible, do each pair of exercises by alternating sets. AKA, do a set of 15 reps of one exercise, then a set of 15 reps of the other exercise, and repeat 5 times. Pick a weight that you can complete the full 15 reps. 

  • Bench press and Leg extension machine
  • Lat pull down and Hamstring flexion machine (where you are on your stomach and pull your feet back) 
  • Back extensions holding weight plate and tricep raises holding weight plate

After that workout I was ready for lunchLindsay inspired me a while ago to use broccoli slaw mixed with canned tuna, greek yogurt, and spices to make a healthy salad. This has turned into a go to meal that is easy, quick, healthy, and satisfying both physically and mentally. The possibilities are endless!

The Go-To Lunch Salad

Recipe: Serves 1 – high protein, low carb, grain free

  • the protein: canned tuna or sardines or salmon
  • the sauce: 1 tbsp mayo + 1/2 cup greek yogurt
  • the veggies: my favorite is broccoli slaw + chopped red bell pepper + diced onion. or any salad greens, sprouts, shaved carrots, tomatoes, etc.
  • the spices: my favorite combo is curry powder, salt, pepper, raisins, and a splash of red wine vinegar and worchesire sauce. or mustard, honey, and a dash of red wine vinegar with slivered almonds. or lemon juice, lemon pepper, honey, a pinch of cumin, and a dash of white wine vinegar.

Dinner was left over chicken breast and roasted sweet potato with the a green bean salad on the side. I had this recipe pinned for months now and realized it was the perfect opportunity to use up the rest of my blue cheese and make a dent in my walnut oil and walnut stash. I was not expecting it to be fabulous – but it was. So much so that I immediately made another batch for tomorrow!

green bean salad with walnut oil, black walnuts, and blue cheese

Recipe: Serves 2

slightly adapted from cooking spree

  • 1 bag of green beans
  • 1 1/2 tbsp walnut oil
  • 1/4 cup black walnuts, chopped
  • handful of blue cheese, crumbled
  • salt, to taste

DirectionsHer directions are totally different than mine and will probably yield tastier beans, but I wanted to make this quickly. Add the beans to a large bowl with a drizzle of water, cover, and microwave until softened, about 3 minutes. Drain the water. Add the oil, salt, and blue cheese and toss so that the beans are evenly covered. Sprinkle with the chopped walnuts and enjoy!

And we mustn’t forget dessert….

Peanut.

butter.

bacon.

cookies.

Clearly, I can’t contain my excitement.

Recipe to come… ;)

recipes you must try!

Hi!

With all the running hobbling around I’ve been doing, I haven’t been getting creative in the kitchen, but that doesn’t mean I haven’ been cooking up a storm! I have made many recipes from blogs and the internet lately – some have been bland, some have been decent, and some have been superb. Here are my favorites, all of which I recommend that you try!

creamy cucumber walnut salad

this was ser i ous ly awesome! my favorite of all. 

recipe: serves 1

adapted from the healthy foodie

  • 1 medium cucumber
  • 1/3 cup plain Greek yogurt
  • 3 tbsp black walnuts, chopped
  • 1 tsp extra virgin olive oil (or walnut oil!)
  • 1 tbsp za’atar
  • salt and pepper to taste
  • 2 cups mache or other leafy greens

Directions – Dice the cucumber into bite size pieces and add to a large bowl. Add the greek yogurt and mix. Add the walnuts, za’atar, olive oil, salt, and pepper and mix. Add the mache or greens and mix. Enjoy! Serve with additional protein source, like chicken or hard boiled eggs.

If you like walnuts, you must try this salad. Up next is a paleo recipe that I made for dinner one night. The caramelized mushrooms and onions were incredible, I wish I had tripled that part of the recipe!

Paleo Mushroom Chicken Fricasse

Recipe: Serves 1 – Paleo, Low Carb, Gluten Free, Dairy Free

adapted from tgipaleo

  • 1 slice bacon, nitrate free
  • 1/2 cup sweet onion, diced
  • 1 cup mushrooms, diced
  • salt and pepper to taste
  • a shake of basil, oregano, and thyme
  • 1/2 tbsp tamari sauce
  • 1/4 cup coconut milk
  • 1 tbsp spicy mustard
  • 2 skin on chicken thighs

Directions – Add a pat of butter to a pan and place on the stove on medium high heat. Add the slice of bacon and cook until extremely crispy, then remove the bacon and set aside. Add the onions and let cook for a minute before adding the mushrooms. Once the mushrooms have softened, lay the chicken thighs in the pan. After 3-4 minutes, flip the chicken on the other side. Let cook for a couple minutes. Add the coconut milk, tamari, mustard, spices, and stir. Reduce the heat to medium, cover, and let everything simmer until the chicken is cooked through. Remove the lid and once the sauce has thickened to your liking, serve and enjoy.

 

My most hardcore paleo-eating friend taught me that you can eat the ends of chicken bones, since they are the softest. They are loaded with calcium and important proteins for healing. I think eating the soft portions of bones and making bone broths is speeding my fracture recovery! That red stuff you see in the photo above is bone marrow.

This next recipe is originally from the magazine Clean Eating, but I found it via the blog The Candid RD. I didnt make the spinach portion of the recipe. Instead, I opted to use my abundance of zucchini and simply sauteed it in a pan with a bit of butter, dijon mustard, and maple syrup.

Maple Dijon Cod

 

Call me cray but I think this photo is so pretty. Look at how the sun reflects of the mustard seeds!

I hadn’ t eaten white fish in so long. This hit the spot.

And finally, a gluten free cookie recipe for dessert!

Honey-Vanilla Tahini Cookies

Recipe: Makes 12 cookies – Gluten Free

adapted from everybody likes sandwiches

  • 1 1/4 cup oat flour (you can just grind gluten free, rolled oats in a blender)
  • 1 tbsp flax
  • 1/2 tsp baking powder
  • 1/2 cup unsalted butter, softened
  • 1/2 cup sugar
  • 1/2 cup well stirred tahini
  • 1 tbsp honey
  • 1/2 tbsp vanilla

Directions – Preheat the oven to 350. In a medium sized bowl, mix together the flour, flax, and baking powder. In another large bowl, beat together the butter, sugar, tahini, vanilla, and honey. Slowly add and mix in the flour mixture to the wet mixture. Refrigerate the dough until cool. Spoon dough into 12 cookie balls on a nonstick baking sheet. Bake for ~15 minutes. 

Anyone who appreciates tahini, will definitely love these cookies!

 

Success!

 

 

 

Persistence and perserverance.

Gooood evening. I have so much to say, I don’t even know where to start.

I guess I will begin with the internship I alluded to a few posts ago.  I wanted to find a doctor that was familiar with the paleo diet and preferably had their own practice similar to what I would want to do. At first, I got all no’s and I-don’t-have-time’s, but it is amazing what a bit of persistence will do. You have to show people that you really care about what they are doing and demonstrate your skill set in some way. The doctor I will be working with is located in San Francisco, which means I will need to move there in September!! I am so excited. Hopefully I will have my NASM personal training certification done by then so I can personal train on the side. Without saying too much (since I don’t know what would constitute too much at this point), I will be teaching his patients how to use a technology to track various aspects of their life. The data will come from an assortment of gadgets, one being the BodyMedia. The BodyMedia is the armband I was wearing in the photo in my last post and it measures your heart rate, steps, calorie burn, etc. The other aspect of the job is to encourage patients to keep using the gadgets and software, as it can be a bit of a pain. I have been wearing the BodyMedia as well as the other devices so that I can get a feel for what I am supposed to be coaching and encouraging people to do.

At first, I was bummed about wearing the BodyMedia because it arrived right when I injured my foot. It would have been so cool to see the calorie burn and activity level when I was doing my crazy CrossFit workouts and two-a-day’s. However, it turns out that wearing the BodyMedia when I am extremely inactive has been eye opening.

On a day where I did not work out and was seated or supine about 95% of the day:

1739 calories is pretty good for a small female sitting all day long. The blue spikes are calories burned per minute, which increases as my heart rate increases. This information made me think that I may not have been fueling enough when I was super active. I had this issue when I was on the triathlon team at UCSB and I do not want to suffer those consequences again.

On a day where I did one of my 30 minute injury-safe workouts. Keep in mind, I do as little walking/moving as possible!

Again, 2,000 calories for being basically immobile plus a 30 minute limited-ability workout is not bad!

Once I am back on my feet, I cannot wait to show you guys the data from CrossFit workouts versus lifting versus cardio. My guess is that after high intensity (but short) workouts like CrossFit and HIIT, there will be an increase calorie burn for the rest of the day. With long, steady state cardio, I imagine there will be a greater calorie burn during the workout but less calories for the day total. Why? Because long, steady cardio does not increase your fat and calorie burn after your workout – but high intensity (AKA sprints, weight lifting, CrossFit) does!

The workout I did today burrnnneedddd! Instead of rotating through a bunch of body parts to avoid fatigue, I wanted to really stimulate those muscles and stay on them for long periods of time. I used this tabata timer, set to 50 seconds work, 10 seconds rest, 30 rounds.

Injury Friendly Workout # 3

  • 10 minutes of abs
  • 1 minute V-ups
  • 1 minute bicycles
  • 1 minute cross toe-touches
  • 1 minute sit ups
  • 1 minute leg raises
  • repeat
  • 10 minutes of booty
  • 2 minutes donkey kick back, left leg
  • 2 minutes donkey kick back, right leg
  • 2 minutes fire hydrant kicks, left leg
  • 2 minutes fire hydrant kicks, right leg
  • 1 minute donkey kick back, left leg
  • 1 minute donkey kick back, right leg
  • 10 minutes of chest and triceps
  • 1 minute push ups
  • 1 minute tricep dips
  • 1 minute of ab or booty work
  • repeat 3x + 1 more minute of whatever you feel like

On the recovery front, my foot is still being lame (ha…) but I have definitely continued to work through my goals list. I have been slow to start cooking more “real” meals again, but I’m getting there!

Breakfasts have been paleo waffles and protein pancakes.

The  lunch recipe I have for y’all today is so easy it’s not even a recipe, but it never fails to be delicious. It packs 40 grams of protein and can be as few as 400 calories or as many as you want, simply adjust the avocado and other fats to your needs.

Mini Paleo BLTs

fresh. saliva inducing. filling.

Recipe: Serves 1

  • 4 butter or Romaine lettuce leaves, washed
  • 1 tbsp paleo or regular mayo
  • slather of your favorite mustard
  • handful of baby tomatoes, sliced in half
  • 4+ slices of roasted turkey (nitrate free)
  • 2 slices of crispy bacon, split in halves (nitrate free)
  • red onion, thinly sliced
  • 1/4 of an avocado, sliced

Directions – Lay the lettuce on a large plate. Add a smear of mayo and mustard. Top each leaf with a slice of turkey. Arrange the tomatoes, bacon, avocado, and onion on each turkey slice. Add salt. Enjoy!

Best enjoyed eaten like a taco:

make this. you don’t have an excuse not to.

Dinners have been inspired by other blogs, but I will save those for my next post!

[grain-free] cinnamon sweet potato waffles

Happy Independence Day everyone! Let’s take at least a minute to be appreciative of the fact that we live in a non-occupied territory and do not have to suffer the pain and inconveniences that come with such a life condition.

Ho’kay, for today’s

I have a special new recipe to debut. Please welcome Paleo Waffle 2.0 to the stage.

These are grain free, dairy free, sugar free and paleo-approved. I was trying to come up with a paleo waffle that used only sweet potato and eggs and no coconut flour, but I couldn’t make it work. The coconut flour is key to making them hold their shape and be waffle-like. However, this waffle has less coconut flour than my original version (and seems to digest easier) and a delicious sweet potato flavor.

For breakfast I have been having 1 sweet potato waffle and one banana paleo waffle topped with ~2 tablespoons of nut butter and 2 egg whites on the side.

I will never get sick of waffles. Did you know I’m a quarter Belgian?

Cinnamon Spiced Sweet Potato Waffles [gluten free]

Recipe: Makes ~7 waffles

  • Sorry this has been removed until further notice!

Josef’s sugar free maple syrup (don’t hate! malitol is one of the less craptastic sweeteners) and shredded coconut

Nutrition Facts for 1 Waffle

  • 120 calories
  • 9 grams protein (more if you sub protein powder)
  • 15 grams carbs
  • 4 grams fiber
  • 4 grams sugar

poor coco shreds, I bet it’s hard to swim in almond butter and syrup. 

Yesterday’s lunch consisted of pastrami lettuce wraps.

Simply take a few Romaine leaves and place a slice of nitrate-free pastrami, gourmet mustard, avocado, cherry tomatoes, and salt on each and eat like taco!

The second course of lunch was pink lady apple slices topped with pate.

Pate = duck liver. It is delicious. Please don’t stop reading my blog. 

Dinner was colorful and satisfying.

Leftover roasted chicken, a slice of bacon, salted avocado, sweet potato fries, and salad with honey mustard bacon grease dressing.

As is apparent, I am still pretty paleo, but this is just how I eat nowadays. I’m back on the dairy hard as ever. My first sip of creamy coffee after my week of strict paleo felt like liquid happiness was seeping into my system and coursing through my veins. In true relapse fashion, I’ve been eating yogurt and ice cream like its my job.

Best way to break up with paleo =

first thing I bought after paleo week was pastured butter, half and half, and gelato

Speaking of jobs, I have exciting news! But I will save that for the next post. :) Along with this lil’ gem…

and life begins

Grr. WordPress and I aren’t getting along. I just noticed that my last post got converted to an earlier draft that basically didn’t have any content. So if you were one of the people that saw that version and thought I was exceptionally lame, feel free to go back and check it out.

Anyway, recipe time!

In my week of strict paleo, I came up with a few simple recipes that I have been itching to share. As I looked down at my plate meal after meal, I realized how differently I eat now compared to just 3 years ago. Once I got it through my head that saturated fats are not the devil, I began eating more protein, but the big changes didn’t really happen until a year ago. Reading more studies and opinions widened the range of meat that I would try. Now, I love roasted chicken with the skin, fattier cuts of beef, bacon, duck, pate, egg yolks, and sausage. But it wasn’t until I started flirting with paleo that things like liver and bone marrow began to cross my lips ;). Don’t worry, this recipe isn’t for liver. Baby steps.

Also. I am toying with the idea of getting my personal training license. I think it would be something I would enjoy doing on the side as I try to figure things out.  Does anyone have any thoughts, opinions, or experiences they would like to share?

roasted lemon rosemary chicken with chard & paleo pesto

RECIPE: MAKES 3 SERVINGS

Roasted Lemon Rosemary Chicken
1 pasture raised chicken breast, with skin & bone
1 tsp butter or olive oil
juice from 1/2 lemon
a few sprigs of fresh rosemary, de-stemmed
4+ cloves of garlic
salt, to taste
Directions – Preheat the oven to 425. Place the chicken on a baking sheet. Rub the butter or olive oil over the chicken. Squeeze the lemon juice over the chicken and let pool on the bottom of the pan. De-stem the rosemary and sprinkle over the chicken. Peel as many garlic cloves as desired and place on the chicken. Keep some whole and dice the others. Sprinkle on salt. Roast for 1 hour. Serve with sauteed chard massaged with basil pecan pesto (recipe below). Enjoyy.

Basil Pecan Pesto (paleo)

Recipe: Makes 3-5 servings

1 cup basil, packed
1/2 cup mostly roasted pecans, some cashews (for creaminess)
2 tbsp olive oil
1 tbsp nutritional yeast (secret ingredient)
a few shakes of salt
1/2 tsp honey
1/2 tsp lemon juice
Directions – Combine all the ingredients in a blender and blend until smooth. Store in a tight container in the fridge. Can also be frozen! (It will brown but it tastes the same.)

Benefits

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

Nutritional Yeast * is one the very few non-meat sources of B vitamins! It also contains folic acid, biotin, and some protein and fiber.

Pecans * contains vitamin E, calcium, magnesium, potassium, zinc, protein and fiber! The fat in pecans is 90% monounsaturated and 70% monounsaturated (the good kind). Vitamin E is a potent antioxidant. Studies have shown that pecans can lower cholesterol and thus are heart healthy! They also have been linked to reduced risk of breast cancer and weight loss.

Chicken * an excellent source of lean, complete protein as well as B vitamins.

NuNaturals Stevia Giveaway!

Welcome to the NuNaturals Stevia Giveaway! I am really excited about this giveaway because stevia is the only non-caloric sweetener I am down with. Aspartame, acesulfame K, sucralose, and all that other junk is bad. Half of them are banned in Europe, and yet America doesn’t seem to care about the studies that link them to cancer. Not to mention they make you bloat like a mother no other. Certain sugar alcohols do appear to be relatively harmless, but as far as low calorie sweeteners go, stevia is currently the best bet. It is a natural plant extract from the rebiana plant. In fact, one of my friends grows stevia and puts the leaves in her tea! Extracting the compounds from the leaves makes stevia extract far more potent and sweet, which is why it is so useful for cooking.

In my last post, I said there is no one thing that I say no to, and that is true. However, the number one thing in my diet that I do try to minimize as much as possible is

refined sugar.

Sugar is not your friend. It raises insulin levels which will increase fat storage, cause a spike and drop in energy, and mess with your other hormones, which can lead to far more serious conditions than an energy slump. On top of that, your body does not need refined sugar. All carbohydrates are composed of glucose (sugar) molecules, and your body is completely competent at breaking down the carbohydrates down into those units. Also, our bodies can convert dietary protein into carbohydrates when we need them, so carbohydrates themselves are necessary, but we do not need that much.

In this giveaway, 4 readers will win:

1 bottle of Lemon liquid stevia, 1 bottle of Orange liquid stevia, 1 bottle of Vanilla liquid stevia, and 1 box of stevia powder packets

Also, if anyone wants to order NuNaturals prodcuts online, you can use this code to get 15% off! Code: BLG0612. The code expires June 30th and there is free shipping on orders over 35$!

How to enter:

leave a comment for each of the following…

1 entry for a recipe or informational post you would like me to blog

1 entry for tweeting this giveaway link with an @NuNaturals and @wholewheatrbust

2 entries for re-blogging this giveaway

2 entries for Facebooking this giveaway

1 entry for a link to your favorite recipe

The winners will be announced on Wednesday, June 13th!

I use the vanilla stevia in my plain greek yogurt to make it delicious and in most of my baked goods. As for the lemon and orange flavored stevia bottles, I mainly use them for drinks, but there are several muffin recipes on this blog that utilize lemon and orange flavors. Here is some inspiration:

Refreshing, Sugar Free Lemonade

  • 2 handfuls ice
  • grated lemon zest from 1 lemon
  • juice from 1 lemon
  • 1 dropper lemon stevia
  • 2-3 cups water, to taste
  • optional: handful frozen blueberries

Directions – Combine all the ingredients in a tall glass or pitcher and stir! Enjoy.

Orange Coriander Oat Bran Muffins

Adapted from Cake Batter and Bowl

Recipe: Makes 8-12 muffins

Dry ingredients -

  • 1 1/4 cup oat bran
  • 3/4 cup white whole wheat flour
  • 1 1/2 tbsp coriander
  • 1 1/2 tsp baking powder
  • 1/4 tsp salt
  • handful raisins

Wet ingredients -

  • 2 droppers NuNaturals Orange liquid stevia (or 1/4 cup more sugar)
  • 1/4 cup brown sugar
  • the zest of one small orange
  • the juice of two oranges (about 2/3 cup)
  • 1/4 cup coconut oil, melted
  • 2 tbsp molasses
  • 1 egg

Toppings -

  • sprinkle rolled oats
  • sprinkle of sunflower seeds
  • shake of cinnamon

Directions – Combine the dry ingredients in a bowl and the wet in a separate bowl. Mix. Pour the wet over the dry and mix with a spatula until just combined. Pour into a baking muffin tin. Sprinkle rolled oats, sunflower seeds, and cinnamon on top. Bake at 350 degrees for 18 minutes.

what you thought you couldn’t have… paleo ice cream!!

I know I keep making paleo recipes and most people aren’t paleo, but I just can’t stop! I am not full blown paleo, but I have always eaten fairly low amounts of grains. Lately, I have just taken it up a notch by reducing grains a bit more and eating less cheese and sour cream. I still eat whole grains when I am craving them, exercising heavily, or taking huge scary tests, but I am enjoying the way eating increasingly paleo makes me feel. I feel more light on my feet and like my engine is running cleaner. I don’t think I will ever be 100% any one thing though. At the moment, I feel like life is just too short to say absolutely no to anything! Plus, dairy products make my world go round. I love Greek yogurt. I need ice cream. However, I cannnn cut down on my dairy ice cream consumption a bit with this recent invention. The one thing about paleo I figured I would never get over was the inability to eat ice cream.

Problem solved.

Vanilla Bean Paleo Ice Cream

This recipe is sugar and dairy free! The ice cream is dreamy creamy, and yet still light at around 100 calories per half cup. But who eats half a cup of ice cream at a time? Seriously. No one.

Recipe: Makes ~8 cups

  • 1 can organic, full fat coconut milk
  • 5 bananas
  • the seeds from 1 vanilla bean pod
  • 2 tsp vanilla extract
  • 1/4 tsp salt

Directions – Pour the coconut milk into a freezer safe container. Freeze the coconut milk. Peel the bananas and place them in a plastic  ziplock. Freeze the bananas. Run hot water over the frozen coconut milk container so that a block of coconut milk pops out. Place the bananas and coconut milk block into a blender with the other ingredients. Blend. To store, place in a freezer safe container and freeze.

Note: If you don’t have a vitamix, you will likely have to wait until the coconut milk is slightly thawed for it to blend. You may also need to do smaller batches since Vitamixes are huge. I bought mine for 150$ off on overstock dot com!

Another note: You can add a couple drops of liquid stevia if you dont think it tastes sweet enough, but I found it to be quite sweet with just the bananas and vanilla.

Benefits:

Coconut milk * 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 and are LESS likely to be stored as fat!

Bananas * A good source of natural sugars, fiber, and potassium, which is key for electrolyte balance.

ATTACKKK!!!

PS: My next post is going to be a NuNaturals Stevia GIVEAWAY!

Get excited!!

“What I Ate” Wednesday…

I haven’t done a

in a while, so I thought I would!

Obviously, the day started out with a high protein, whole wheat Belgian waffle. I was feeling frisky and couldn’t decide which fat to smother it in, so I just put ‘em all on there. Half was smothered in coconut butter, a quarter in peanut butter, and a quarter in cake batter cashew butter.

After breakfast, I went to the ARC and had a particularly de-stressing lifting session and followed that up with a small protein shake of just 1/2 scoop of TBC cinnamon bun whey protein mixed with vanilla almond milk.

Current Favorite Lifting Workout 

  • Back squats, 155 lbs – 3 sets of 6 or failure
  • Deadlifts, 155 lbs – 3 sets of 6
  • Pull ups, bodyweight – 3 sets until failure
  • Tricep dips, bodyweight – 3 sets until failure
  • Butt (kick back) machine, 190 lbs – 3 sets of 6 per cheek
  • Lat pull downs, 85 lbs – 3 sets of 6
  • Hamstring curl machine, 70 lbs – 3 sets of 8
  • Abs + pushups

Then, I went to biology lab and was bored outta my gourd for 2 hours. I raced home to make lunch and was so hungry I just kinda winged it. Usually that turns into an epic fail, but this

curry & coconut oil fried chicken and root vegetables

hit the spot.

Recipe: Serves 1

  • ~3/4 cup sweet potato, cubed
  • 1 cup butternut squash, cubed
  • 5 oz chicken, chopped
  • 1 1/2 tbsp coconut oil
  • handful snap peas
  • yellow curry powder
  • dash cayenne pepper
  • handful shredded coconut
  • salt

Directions – Add 1 tbsp of the coconut oil to a pan on medium high heat on the stovetop. Fry the potatoes and squash until slightly soft. Add the other 1/2 tbsp of coconut oil as well as the chicken and snap peas. Sprinkle the spices liberally over everything. Stir fry until the potatoes are crisp and the squash and chicken are cooked through. Garnish with shredded coconut. Enjoy!!

Then,  I ran to the grocery store, snacked on an apple + black walnuts, and studied some.

For dinner, I was craving sweet potatoes again and wanted to try a cuisine from a country I had never been before.

Peru! 

Lomo Saltdado

Recipe: Makes 2 servings

adapted from A Cozy Kitchen

  • 1 sweet potato, cubed
  • 2 tbsp garlic olive oil
  • ~2/3 lb sirloin steak, sliced
  • 1 small red onion, diced
  • 2 handfuls cherry tomatoes
  • 1 serrano pepper, de-seeded and minced
  • 2 garlic cloves, minced
  • 1/2 tbsp cumin
  • 2 tbsp ketchup
  • 1/2 tbsp soy sauce
  • fresh parsley, minced
  • salt & pepper to taste
Directions –  Heat 2 tablespoons of garlic olive oil in a large skillet over medium-high heat. While the oil is heating up, sprinkle a liberal amount of salt and pepper over the strips of meat. Fry the potatoes in the oil until slightly soft. Add the meat and cook on first side for 1-2 minutes, until slightly browned. Flip and cook on opposite side for an additional 30 seconds. Remove the meat from the pan and set aside. Add in the onions and tomatoes. Cook until slightly translucent, 2-3 minutes. Throw in the diced pepper, garlic, cumin, ketchup and soy sauce. Cook mixture for an additional 2-3 minutes. Salt to taste. Add in the cooked beef strips and garnish with minced Italian parsley.

After dinner, I went to a DG meeting and got some ice crame with a couple friends. As we were leaving the shop, one of them accidently smashed her boyfriends car into the car next to her in the parking lot :(. It was understandable though, the parking spots were really strange. Instead of being rectangles in parallel to one another, they were diagonal and deceivingly long… But she left a note with all of her information and its all being sorted out!

Question: Do y’all ever make traditional recipes from countries you want to travel to?? Have a lovely Wednesday!

not one, but two carrot + nut butter soup recipes.

Hello! It is only day 2 of Spring quarter and I am already feelin’ the heat! And by heat I mean pressure, not really the temperature. Unfortunately. Hopefully, the sun will come out to play and stay put soon! I am so much happier when it is warm and sunny :). Before the weather gets hot all around the country, I wanted to post these two awesome soup recipes. Both involve carrots and nut butter and each is delicious in its own way. The tahini soup is savory with a Middle Eastern flavor flare, and the peanut butter soup is perfect for all the PB addicts out there. Be warned though, they are so good you just want to keep eating it – but they are filling.

I will post again very soon with a look at Spring quarter classes and some new purchases that I am in LOVE with!

carrot tahini soup

only one photo because the two soups… looked the same

Recipe: Makes 4 servings

from Eats Well With Others

  • 1 tbsp olive oil
  • 1 fat leek, excluding dark green area
  • 6 garlic cloves
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp coriander
  • 1/4 tsp turmeric
  • pinch cayenne pepper
  • 1 1/2 lb carrots
  • 1 quart veg broth
  • 2 sprigs thyme
  • 1/3 cup tahini
  • fresh lemon juice, to taste

Directions – In a soup pot, over medium heat, pour in oil, then add leek and saute until translucent. about 4 minutes. Add garlic, salt, pepper, coriander, turmeric, and cayenne, and cook until garlic is fragrant, about 1 minute. Add carrots and stir to coat them with leek mixture.  Cook, stirring, for 3 minutes, then add broth, thyme, and 2 cups water.  Bring to a simmer, partly cover, and cook until carrots are tender, about 25 minutes. When carrots are tender, remove thyme branches and stir in tahini.  Using an immersion blender (or transfer to a food processor/blender), puree soup until smooth.  Return to pot and reheat if necessary.  Taste and add lemon juice.  Add salt to taste.

roasted carrot & peanut butter soup

Recipe Makes ~3 servings

adapted from Katie Did

  • 1 lb. carrots (7-8 large)
  • 1 medium white onion
  • 1 clove garlic 
  • 1 Tbsp coconut oil
  • Nutmeg, cinnamon, ginger, cayenne, salt and pepper all to taste
  • 2 cups chicken or veg broth
  • 1/2 cup coconut milk
  • 1/4th cup peanut butter, any variety 
  • fresh cilantro and chopped peanuts to garnish, if desired

Preheat oven to 400 degrees.

Peel, wash, and cut carrots into sticks. Dice onion. Toss carrots, onion, and two peeled cloves of garlic with melted coconut oil, nutmeg, cinnamon, ginger, cayenne, salt, and pepper all to taste.

Let veggies roast for 30-40 minutes until beginning to brown. Transfer to a deep pot and add chicken broth and coconut milk. Cover, reduce heat and allow to simmer for 10-15 minutes. Remove from heat and add peanut butter.

Transfer soup mixture in batches to a blender and blend until smooth.

Taste and adjust seasonings as desired!

Benefits:

Tahini * a good source of essential unsaturated fatty acids, copper, iron, calcium, fiber and B vitamins. Copper is good for treating some of the pain associated with rheumatoid arthritis due to its anti-inflammatory properties. Magnesium can help lower blood pressure and help women going through menopause maintain normal sleeping patterns.

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.

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.

Carrots * a prime source of vitamin A and antioxidants

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.