Tag Archives: Snack

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!

Options:

  • 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 all time favorite go to snack..

I’ve been bad. I’ve been keeping a secret from you.

Or more, withholding one of my favorite recipes of all time.

The recipe is for nut bars that are out of this world delicious and incredibly nutritious.

They are high (healthy) fat, high fiber, gluten free, low carb, suga free, and the portion size is awesome.

The inspiration came from my obsession with Kind Bars. Unfortunately, my wallet is not so obsessed with them. The tanned hide actually cringes as I remove a 10 dollar bill for a measly 5 bars.

My favorite flavor is the Almond Walnut Macadamia protein plus bar. It has hints of vanilla and extra protein. May I present…

Positively Nutty Bars!

Recipe: Makes ~5 bars

1/4 cup cashews, roasted

1/4 cup peanuts, roasted

3 tbsp almond flour

1 tbsp pecans, chopped

3 tbsp puffed kamut

2 tbsp ground flax

1 tbsp shredded coconut

1 tsp sunflower seeds

1 tsp wheat germ (sub flax to keep them gluten free)

dash salt

Wet ingredients - 

2 egg whites

1 tbsp tahini

30 drops NuNaturals vanilla stevia, or to taste

optional: 1/8 tsp vanilla bean scrapings

About substitutions: Obviously there are a lot of ingredients, but that is because I wanted them to have a bit of everything, not out of necessity. Feel free to sub in and out different types of nuts for endless flavor combinations. If you don’t have stevia, you can use a bit of honey or maple syrup and a few drops of vanilla extract. If you don’t have almond flour, you can make it in the blender or food processor, or just use whole or chopped almonds. Substitutions should be okay as long as when you add the wet ingredients it can all be held together and is not too dry and not too wet. You want to be able to spread it in a baking sheet.

Directions: Preheat the oven to 375 degrees. Combine the dry ingredients in a bowl and mix. Combine the wet ingredients in another bowl and mix until homogenous. Pour the wet into the dry and mix until combined. Spread into a greased baking sheet (that has walls) so that the batter is about as thick as your finger nail. Bake for  7-8 minutes. Let cool and slice and enjoy! Store in the fridge or freezer.

look at the chunks of nuts, all weaved into a blanket of protein and fiber ;)

Benefits:

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.

Peanuts * 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.

Almond flour * by subbing almond flour for regular flour, you are getting more healthy fats and less carbs in your bars. 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!

Cashews * may help prevent gall stones and are a prime source of copper, tryptophan, magnesium, and phosphorous. Low copper intake can lead to anemia, osteoporosis, elevated LDL cholesterol (bad), and join problems. Inadequate magnesium can lead to muscle cramps (the kind that wake you up at night in agony), headaches, high blood pressure, and fatigue. While obviously high in fat, most of it is monounsaturated and may help lower triglyceride levels and reduce risk of cardiovascular disease.

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.

Kamut puffs * a gluten free grain that has calcium, riboflavin, thiamin, niacin and iron!

In summary, make these bars!

Healthfully Intoxicated Coconut Macaroons

Hello! Right now I am taking a break from studying for my two finals tomorrow. I couldn’t decide what I wanted for breakfast this morning so I just kind of combined everything into a bowl. Part of me wanted oatmeal and part of me wanted eggs and thus a pseudo quiche-in-a-bowl was born. The oat bran is more cooked more than usual so it isn’t as liquidy and thus forms a crust. Then. you add your sunny side up eggs and a chopped avocado and voila!

Easy Quiche-in-a-Bowl

perfect bite: oatbran and yolk, egg, and salted avocado

Recipe: Serves 1

1/3 cup oat bran

a bit less than 1/3 cup water

1/4 cup milk

1/2 cup egg whites

1 egg

1/2 avocado

sea salt

Directions – Cook the egg whites on the stove and add in a whole egg. Stir fry the egg whites around the yolk so that they get completely cooked but the egg yolk remains uncooked.

Combine the oat bran, water, and milk in a bowl. Microwave for 1 minute and 10 seconds. Scrape the egg whites onto the oat bran. Drizzle on the egg yolk. Top with avocado and fresh ground salt!

I also made my own version of  Leanne’s Banana Drunk Macaroons. Only I actually got them a little drunk…

Drunken But Sugar Free Coconut Macaroons

These. Are. So. Good.

The perfect little snack at 50 calories a piece and lots of fiber and healthy fats and little carbs!

Recipe: Makes ~9 macaroons

1/2 banana

3-4 drops stevia

1/2 tsp vanilla

tsp coconut Bacardi rum

1 tbsp coconut butter, melted

2 tbsp egg whites

1/2 cup shredded coconut (reduced fat)

2 tbsp full fat shredded coconut

Directions – Preheat the oven to 325. Combine all of the ingredients in a bowl. Spoon batter onto baking sheet. (I did some in balls, some in cookies, and some super flat to make them more crispy!) Bake for 18-22 minutes (check the bottoms).

MAKE THEM!

Benefits:

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.

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!

Avocado * contains vitamins A, B, C, and E. Also contain phosphorous, magnesium, potassium, folic acid, zinc, and iron. Their greatest asset is their monounsaturated fat content, which is linked to lower cholesterol levels, reduced risk of heart disease, weight loss, and even alleviating depression.

 

The best way to get your professor’s attention..

If you ever want to get someone’s attention – and I mean anyone – munch on kale chips in front of them.

I was at my Biochem professor’s office hours with about 20 other students itching to get some tidbits about the midterm and was having zero luck getting his attention to ask a question.

So, I pulled out a snack.

It was green and flaky. It looked like seaweed. It was delicious.

It was kale chips.

In the midst of talking, he abruptly stopped, mouth hanging open, and asked, What are you eating? I responded with a meek …Kale chips…Wanna try one? And he did! After saying you couldn’t pay me to eat that, he popped one in his mouth and liked it. Keep in mind that this is man who wears cowboy boots and jeans to lecture and only eats animal fat and protein and seems to imbibe on a daily basis.

He continued to eat my chips for the rest of office hours.

This shiz costs you 7$ for a tiny bag at Whole Foods and 9$ at Daily Juice in Austin! My recipe only costs 2.50$. Score!

Homemade Zesty Kale Chips

Recipe: Makes 1-2 servings

1 bunch kale, destemmed

1/4 cup cashews

1 small red bell pepper

1 tbsp lemon juice

1 tbsp yellow curry paste or powder

1 clove garlic

1/2 tbsp nutritional yeast

2 tbsp chopped sweet onion

1/2 tsp cumin

sea salt

Directions - Combine everything except the kale in a blender. Blend until smooth. Rub the mixture onto the kale stalks. Lay the stalks single file on a baking sheet.

If you want them to be more raw (but I am pretty sure they wont count as raw still) you can bake them for a 3-4 hours until crispy at your lowest oven setting. You can go up in temperature (until about 350) and the baking time will decrease. Simply remove from the oven when they are crisp.

 

Also, just another quick little dinner idea for you!

Wasabi crusted chicken with brown rice, vegetables, and peanut sauce

Bad lighting :( delicious though :)

Recipe: Serves 1

4 oz chicken

1 tbsp wasabi powder

1 egg white

precut zucchini & carrots

1/2 cup brown rice, prepared

1 tbsp peanut flour

1 tsp teriyaki sauce

2-3 tbsp peanut sauce

2-3 tbsp peanuts

Directions –

1. Dip your chicken breast in 1 egg white. Then, cover in wasabi powder. Cook on the stove until white all the way through.

2. Steam your veggies. I simply put them in a bowl, covered, and microwave for 90 seconds with 1/2 tbsp water. Drain (but drink the liquid)!

3. To prepare your sauce, take 2-3 tbsp of a store bought peanut sauce (I used Trader Joes, but you could also just use some type of milk/almond milk and increase the peanut flour) and mix with the peanut flour and teriyaki sauce.

4. Toss the rice and veggies in the sauce. Top with wasabi crusted chicken. Sprinkle on a bit more wasabi and the peanuts. Enjoy!

Benefits:

Kale * Extremely high levels of vitamins K, A, and C! Also has manganese, calcium, fiber, and antioxidants.

Onions * contain anti-aging antioxidants phenolics and flavonoids. A study by Dr. Liu showed that pungent and Western yellow onions protected the most against colon cancer, while pungent yellow, Western yellow, and shallots protected the most against liver cancer.

Peanuts * 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.

Broiled goat cheese and honeyed banana crostini

This was just a little post workout snacky!

Obviously, these aren’t technically crostinis, but using a whole grain english muffin is quick and just as tasty!

As delicious as it is simple.

Broiled Goat Cheese and Honeyed Banana Crostini

1 whole grain english muffin

1-2 oz goat cheese

half banana, thinly sliced

drizzle honey

sea salt

Toast the english muffin. Top with goat cheese and banana slices. Broil for a few minutes. Drizzle with honey and a dash of salt.

Oh my, cherry pie!

Not gonna lie, I am pretty proud of these power bars. I have never made any bar before and I am shocked at how easy it is! These also come in at around 50 cents a serving, which is awesome.

(Gluten Free) Cherry Pie Power Bars!

Recipe: Makes 16 bars

Grease an 8 x 11 inch baking pan with coconut oil. Combine the dry ingredients in a bowl and mix.

Bring the brown rice syrup, sugar, and salt to a boil, stirring periodically.  Reduce the heat and add the vanilla. Stir and let thicken for a couple minutes.

Pour the wet over the dry and mix until everything is coated. Spread evenly in the greased pan. Grease your hands with coconut oil and press down onto the mixture. Refrigerate for at least 30 minutes before slicing into 16 bars. They can be stored in the freezer!

Dry ingredients –

2/3 cup roasted salted cashews

1/3 cup roasted almonds

1 cup dried sour cherries

1 1/2 cup puffed millet

1 1/4 cup rolled oats

1/2 cup oat bran

1/4 cup shredded coconut (toasted first)

Wet ingredients –

1 cup brown rice syrup [Don't use barley malt syrup! The malt flavor will take over and ruin the batch.....Ya.]

1 heaping tbsp brown sugar

1/4 tsp salt

1 tsp vanilla

Benefits:

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.

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

Oat bran * soo muchh fibbeerrr!

Kamut puffs * a gluten free grain that has calcium, riboflavin, thiamin, niacin and iron!

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.

Sour cherries * contain anthocyanins which help reduce inflammation and inhibit tumor growth, flavanols which improve blood flow, heart and brain health, and lower blood pressure, phenolic acids which are powerful antioxidants, and phytochemicals (antioxidants) which are associated with reducing the risk of major chronic diseases.

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.

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!

Benefits:

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!