Sprint 2 the Table

Appetites and Adventures

Key Lime Pie Smoothie

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To be honest, I’m not a big Key Lime Pie fan.

When Allie requested a smoothie version, I cringed a bit.  She was the inspiration for the Oatmeal Cookie Dough Shake, which is one of the most popular I’ve made… so I trusted her idea and set my mind to filling her request.

Cool down after a workout with this healthy Key Lime Pie Protein Shake!

My problem with key lime pies in the past is that the balance of tart and sweet is not right.  Have you ever taken a huge bite of a too-green-to-be-real pie and nearly spit it out because it’s too sour, or so sweet that your teeth hurt?  One bad experience can ruin you.

My dad would order a slice anywhere we went, and after one such achingly sweet bite I decided I would forever stick to my usual chocolate dessert orders.  Tragic, I tell you.

Cool down after a workout with this healthy Key Lime Pie Protein Shake!

I guarantee that this smoothie won’t end in such a tragedy.  The lime is balanced with the natural sweetness of banana and a bit of stevia.  Hints of vanilla and almond give it more depth  of flavor, also helping to balance the lime.  The key lime green color is all-natural from spinach, rather than the neon glow of food coloring.  One of my favorite features is the creaminess.  The banana gives it a great texture, and – if you use the Guar Gum – it will further enhance the decadent smoothness.

Of course everyone’s favorite part of pie is the crust.  Rather than the usual buttery calorie bomb, I rimmed my glass in a mix of crushed cereal and sugar-free maple syrup.  Crunchy goodness with each sip!

Cool down after a workout with this healthy Key Lime Pie Protein Shake!

Whipped cream topping is standard on many pies.  A drinkable version shouldn’t lack that finishing touch!  For this shake, I made a quick cream from coconut flour and vanilla almond milk.

The fluff floated atop my pie-drink and you better believe I hoarded that deliciousness until the last drop was gone.

Cool down after a workout with this healthy Key Lime Pie Protein Shake!

Cool down after a workout with this healthy, vegan Key Lime Pie Protein Shake!

Key Lime Pie Protein Shake

  • 1 C spinach
  • 1 scoop vanilla protein powder (I use Growing Naturals)
  • 1/2 banana
  • 1/4 C unsweetened vanilla almond milk
  • 4-5 T fresh lime juice (or 1/4 small lime if you have a Vitamix)
  • 1 T ground flax
  • 1/4 tsp almond extract
  • 1/4 tsp Guar Gum (optional)
  • 7-8 drops liquid stevia (or other sweetener)
  • Ice, to taste

For “Crust”

  • 2 T cereal crumbs
  • Sugar-fee maple syrup
For “Cream” Topping
  • 1 tsp coconut flour
  • 2 tsp water
  • 1 drop liquid stevia

Combine all smoothie ingredients in blender and blend until smooth.

For the “crust,” lightly coat the rim of your glass with maple syrup and dunk in cereal crumbs – it’s just like rimming a margarita glass with salt.

For the “cream,” mix all ingredients in a small bowl.  Adjust liquid as needed.

Carefully pour your smoothie into the rimmed glass and top with cream.

Enjoy!

***

I leave you with my favorite pie quote from Jack Handy: “When you die, if you get a choice between going to regular heaven or pie heaven, choose pie heaven. It might be a trick, but if it’s not, mmmmmmmm, boy.”

What is your favorite pie?

If you had a choice, what kind of food-related heaven would you choose?

Stripper Heels + WIAW

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I got 99 problems but a bench ain’t one.

Yep.  That’s on my workout play list.

Last week I talked in this post about focus at the gym, and how purposeful lifting increases results.  I attribute that to many of the gains I’ve been able to make since beginning figure competition training.  I’ve also talked a lot about diet and eating to fuel workouts.  I’m doing a little better with my increased meal requirements.  It’s still not easy… but seeing that it works is encouraging.

So now it’s time for the other part of training to begin.

Posing in stripper heels.

If you ever want to feel totally awkward and like Bambi on new legs, try to balance in plastic heels while keeping your feet together, butt out, and shoulders “big.”

After last night – my very first posing practice – I learned that I have a LOT to learn.

This is the last summer edition of What I Ate Wednesday.  While I’ll be strutting my stuff in a bikini and stripper heels in the coming months, looking out my window at the rainy weather I know fall is in the air.

 

 

Check out my pescatarian protein-filled day below, then click here to visit Jenn @ Peas and Crayons to see everyone else’s end of summer eats!

Meal 1:

I’ve been changing up my typical mix of aminos and 2T of apple cider vinegar but adding 1 tsp of glutamine and a couple drops of orange stevia.    I’m loving the hint of orange!  This combo has really replaced my coffee to aid in digestion and provide energy in the morning.

Something I have noticed since being on a training diet is that I get on food-kicks more often.  Right now it’s pancakes!  This morning I did a repeat of last week’s PrOATein Pancakes.

This week I spiced it up a bit by doubling the cinnamon and adding 1/4 tsp of ground ginger.

Served with a broiled grapefruit – recipe here.

Meal 2:

Remember the apple cupcake from last week?  I made that frosting again, but this week I enjoyed it out of a martini glass with pumpkin seeds and golden kiwi.

The golden kiwi was a farmer’s market find.  It’s like a sweeter regular kiwi.  I love them!

 Side note: late in the day I knocked this glass off the counter and shattered it.  See how graceful I am?

Meal 3:

This is one of my favorite seafood creations to-date.  I marinated tilapia in tequila, lime and some other stuff before cooking it on a grill pan.

I continue to suffer from over-stuffing.  My “taco” was more of a flat bread.  Whatever… it was still good.  My toppings: black bean dip, spinach, red onion, cucumber, red pepper, jalapeno, and cilantro.

Meal 4:

This gazpacho was made using some late season tomatoes and my über expensive crab meat.  It’s what I ate pre-workout the night I hit my bicep PR, so I thought I’d try it again!

Meal 5:

One of the best modifications my trainer has made to my diet is meal switching.  If it is time for a carb meal, but I’m about to workout out I swap it for a non-carb meal.

Normally right now I’d be eating 2 veggies, a carb, and a protein; however, I had leg day with my trainer.  What I did instead is have a veggie and a protein and saved the carb for Meal 6.

This is what eating just to get my protein in on the whey to the gym looks like:

GNC whey protein mixed with Greek yogurt and cinnamon.  With a side of cauliflower.  It was an interesting combo, to say the least. 

Meal 6:

Post-workout I happily slurped on my Carrot Cake Batter Protein Shake on the way home.  I added spinach and celery to get my second serving of veggies.  You can’t taste either one at all!  I also blended in some rolled oats and topped it with cinnamon Kashi to get my carbs.

Meal 7:

This week I have been really FULL.  I think I’m making such an effort to increase meal sized during the day that I get to meal 7 and am over the limit.  There’s nothing like 2.5 hours at the gym to cure that!  After posing practice and a brutal leg day, I was more than happy to squeeze in one more meal.

This is Lauren’s recipe for Vegan Bread Pudding, slightly modified.  Instead of the pumpkin I used a mashed up peach, added 1 T almond milk, and used the end piece of my P28 High Protein Bread rather than Ezekial bread (I’ll be ordering more of that!).  I also left out the walnuts, as I don’t eats fats in Meal 7.

So.  Good.

***

I still need to get a little more in my day, but I’m well on my way with the 176.6g of protein from today’s eats!

Have you ever had broiled grapefruit?

Any one out there with experience walking in stripper heels?  I’m going to need help.  🙂

Apple Peanut Butter Socca Pie

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When the moon sun hits your eye like a big socca pie…

I’m having a serious love affair with breakfast foods like these PrOATein Pancakes or this Tiramisu Parfait.

With fall fast approaching, each week the apples are more and more delicious.  The Galas I bought at the Farmer’s Market this weekend are almost dessert-like.  Almost.

All they need is a good pie crust.  

Filling and full of protein, this breakfast could masquerade as dessert.

Sweet Gala apples topping a creamy peanut butter “frosting” could make me happy after any meal, but as a guilt-free dessert breakfast it’s even better. 

I really loved the socca as the base.  It’s pancake-like texture was perfect with the juicy crunch of the apple.  The warm spices in the socca make it even more reminiscent of apple pie.

If you haven’t made socca before, this is the time to try it.  It’s not hard – easier than pancakes!  I should know – half of my pancakes become pancake scrambles.

Don’t you want to dive into that creamy deliciousness?!  

For my dairy-free and vegan friends: This can be easily made a vegan treat.  Just replace the Greek yogurt with a non-dairy yogurt.  Be sure to adjust for the added moisture (Greek yogurt is thicker than the regular stuff); you will probably not need the tablespoon of almond milk.  Alternatively, you could leave out the yogurt completely and simply have a peanut flour frosting!

Note: I always spring for organic apples.  Apples are the top offender on the Dirty Dozen list!

 

Apple Peanut Butter Pie Socca

For the Socca

  • 1/4 C chickpea flour
  • 1/2 tsp cinnamon
  • 1/8 tsp allspice
  • 1/8 tsp nutmeg
  • 1/4 C water
  • 1/2 tsp vanilla extract
  • 4-5 drops liquid stevia
  • 1/4 tsp butter extract (optional)

For the Topping

  • 2 oz Greek yogurt (use soy/almond yogurt, or leave out completely to make dairy-free/vegan)
  • 2 T peanut flour
  • 1 T unsweetened almond milk
  • 1/4 tsp cinnamon
  • 2-3 drops liquid stevia
  • 1 small apple

For the Socca:

Preheat oven to high broil.

In a small bowl, combine dry ingredients.  Add wet ingredients and stir to combine.

Pour batter in a small, well-oiled (I used PAM) oven-proof skillet over med-high heat.  Allow to cook until nearly done, 4-5 mins.

Set aside, allowing to cool slightly while mixing the topping.

For the Topping:

In small bowl, combine remaining ingredients (except the apple).  Spread across the room-temp socca (still in the skillet).

Thinly slice the apple, and arrange pieces atop the socca. 

Place in oven on high broil for 3-4 mins.  Watch carefully – it will go from perfect to burnt very quickly (not that I would know…).

Remove from oven and transfer to plate.  Sprinkle with cinnamon and enjoy!

Makes 1 serving.

Approximate Nutritionals: 3.7 g fat, 37.1mg sodium, 29.9g carbohydrates, 6.3g fiber, 13.6 g sugar, 19.3g protein

***

I need to place an order on iHerb for more peanut flour… any suggestions for new things to try while I’m at it?  

FYI: iHerb.com is a great place to find healthy ingredients your grocer may not have (like peanut flour).  Use the code USO924 for $5 off your first order!

Have you ever made socca?

What  are you most looking forward to bringing back to your menu rotation this fall?

PrOATein Pancake + WIAW

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There isn’t much you can’t accomplish with discipline and focus.

After seeing my first body building competition last weekend, I re-committed to leaving nothing on the table in my training.

Studies have shown purposeful lifting can increase muscle activation as much as 18%.  When working out you should really focus on the part you are training.  Eliminating wandering thoughts, gym distractions, and general rushing is important to getting the most out of your workout.

For the past several days I have committed to purposefully lifting – focusing only on the exercise I am doing and the muscle groups I’m targeting.  If muscle soreness is any indication, it’s working!

A few tips:

  • Choose an optimal training time when you have the most energy and enthusiasm to work toward your goal.
  • Have a written workout with what machines or weights you’ll use.  Some even write out pace and rest periods.  This allows you to move deliberately about the gym, without sitting there looking around for what to do next.
  • Wear headphones to discourage others from talking to you, and to drown out distracting gym “chatter.”  Use your play list to capture your intensity and keep your body pumping to the beat.
  • Before beginning a set, think about your goal – visualize the muscle group you are targeting, and what good form looks like.
  • Use the buddy method – have a friend or trainer assist and motivate you from time to time.
These tips can be applied to running and other forms of exercise too.  Are you working out with purpose?

Despite the chilly early morning air (boo hoo!) we’re still on summer edition of What I Ate Wednesday.  I’m still digging all the sweet summer produce.  The changes in my competition diet have allowed me more veggies!

Check it all out below, then click here to visit Jenn @ Peas and Crayons to see everyone else’s summer eats!

Meal 1:

First thing I chugged down my Aminos, only now I’m mixing it with both 2T of apple cider vinegar and glutamine.  Again, I won’t bore you with another pic… but this combo does wonders for my digestion and energy in the morning.

Since is has been chillier in the mornings, I’ve been craving warm breakfasts – like pancakes!  I am notorious for ruining batch after batch of pancakes in the past, jealously watching as everyone else posted pics of perfect fluffy cakes.  Knock on wood – I think that’s behind me now!

Everyone has their preferences, but I like a thick, hearty pancake.  My protein-filled oat cakes fit the bill.  Laced with cinnamon and vanilla, these are like cookie cakes!

The biggest secret?  Let the batter stand for a bit before cooking.  It thickens, leaving you with a batter that won’t fall apart as soon as you try to flip it.  That wait isn’t as bad as it sounds – mix it up before you go to the gym or take a shower.  It will be ready by the time you’re done!

Recipe at bottom.

Meal 2:

I brought back an old favorite – my apple cupcake.  I made essentially the same frosting, but added 1T of vanilla protein powder, cinnamon, almond milk, and a few cake batter drops.  No lie – it really does taste like frosting.

Leftover “icing” eaten with a spoon.   *swoon*

Meal 3:

On my training diet I’m supposed to limit sodium.  It has been shocking to see how much sodium is added to everything.  Protein powder, canned beans, and frozen foods are some of the biggest offenders.

Frozen meals were never prevalent in my diet, but I did keep a few on hand for emergencies.  Sometimes you need a quick lunch!  Now, rather than buying salty meals, I make sure to freeze servings of homemade dishes.

Yesterday’s lunch was a slice of my Vegan Mexican Crustless Quiche.  I thawed it in the micro at work and ate if with raw asparagus and a Nutritional Spicy Peanut Sauce (1 T peanut flour + 1 tsp nutritional yeast + 1/2 tsp sriracha).

Meal 4:

Given that I’m supposed to have at least 3 “real” protein source per day, I snacked on tuna salad.  Pre-figure competition training I would have never consider eating tuna in the middle of the afternoon.

This mix of tuna, nooch sauce (nutritional yeast mixed with water and paprika), red pepper, and broccoli slaw was surprisingly good mid-afternoon.

Meal 5:

This was an all-new experience for me – I made salmon cakes!  They were really good!  It turns out that canned salmon taste like chicken tuna.  I want to make it once more to be sure of the measurements, then I’ll share the recipe.

Served with random, yet delicious, sides.  Side #1: sautéed spinach with eggplant, ginger, and thyme.  Side #2: Grated raw golden beet and carrot sprinkled with dulse flakes.  Side #3: Ezekial garlic toast.

Meal 6:

I am powerless over cake batter.  I had some leftover shredded zucchini and carrot from dinner… so I decided to combine my favorite Carrot Cake and Zucchini Bread Batters to make one epic Carrot-Zucchini Cake Batter.

Stick a fork in me.  I’m done.

Meal 7:

That batter was filling… I didn’t want meal 7, but I still am not hitting my increased meal requirements.  Never in a million years did I think I’d say this… but it’s hard to eat so much.  *My former fat kid is beating me up and stealing my lunch money right now.

I kept it simple.  Late-night cereal with bananas… and a side of a chocolate protein powder experiment.

The cereal was awesome.  The experiment… needs work.  Wouldn’t it be awesome if someone invented protein cereal?

PrOATein Pancakes

  • 1/4 C rolled oats
  • 1/4 C egg whites (or flax egg)
  • 1 T vanilla protein powder
  • 1 T peanut flour
  • 2 T unsweetened almond milk
  • 1 tsp ground flax
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1/8 tsp baking powder
  • 7-8 drops vanilla liquid stevia

 Place all ingredients in a small bowl and stir to combine.  

Place in refrigerator and allow to sit for 15 mins to 1 hour.  Remove from fridge.  Add more liquid if too thick.

Scoop into warm pan, forming 2 pancakes.  Cook ~2-3 mins (do not touch while its cooking) then flip and cook for ~1-2 mins more.

Serve with warm sugar-free maple syrup and fresh fruit.

***

Now I’m hating the accountability since I didn’t eat as much as my revised plan calls for.  I got 170.2g of protein.

Have you ever checked the sodium in your staple foods?  Any surprises?

Do you have a perfect pancake recipe?  Please share!

Maple Zucchini Bread Batter + WIAW

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I’m full.

No, not full of shit.

Full of food.  Protein.  Complex carbs.  Veggies.  This is a result of my my nutrition plan changes.  I mentioned Monday that they were coming.  And come they did. I was secretly hoping I’d just get another cheat day. No dice.

The veggies and carbs have increased slightly… and then there’s the protein.  It has doubled, and is now required to be from a “real” source (fish, egg, or soy) at a minimum of 3 meals.  I’m not there yet, so don’t call me out on this first WIAW.  It’s going to take me a little time to ramp up.  I’m fast learning that figure competitions are not for the faint of heart.  😉

In summation, this is the bulking edition of What I Ate Wednesday.  Tuesday morning was spent at a panel event where I knew I wouldn’t be able to get the foods I need.  It was fun to brainstorm some portable meals that could be prepped the night before!

I did keep it seasonal, thanks to a recent rampage of the Farmer’s Market.  Check it all out below, then click here to visit Jenn @ Peas and Crayons to see everyone else’s summer eats!

Meal 1:

As usual, I began my day with Fitmixer Aminos mixed with ~2T of apple cider vinegar and water.  I won’t bore you with another pic,  but trust me when I say this stuff is the bomb.  Especially when you have to wake up for a 7am conference.  I wish I was making that up.

This week I managed to NOT have PB & Jeggs for once.  This week I planned ahead and – knowing I’d need the caffeine for my early morning – made Overnight Mocha Protein Oats.  Who needs Starbucks when you have this tastiness?

Mocha Protein Oats:

  • 1/3 C rolled oats
  • 1/2 C water (or liquid of choice)
  • 1/4 C coffee (chilled)
  • 1 scoop chocolate protein powder
  • 1/4 C unsweetened almond milk
  • 1-2 tsp cocoa powder
  • 2 tsp chia seeds
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 5-6 drops liquid stevia 
Place the oats and liquids in a medium bowl and microwave ~3 mins (some liquid should remain).

Mix in remaining ingredients and place in fridge overnight.  In the morning, stir, top with your favorite fruit, and enjoy!  

Note: If you prefer your oats warm, you can also pop these in the mirco again in the morning.

Meal 2:

Greek yogurt is a protein-rich staple in my diet.  Right now I’m hooked on seasonally appropriate strawberry Greek yogurt.

The fruit flavors in the grocery store have a ton of added sugar, but you don’t have to buy those!  I make my own using fresh berries and a touch of Stevia.

To make, simply mash up 1/4-1/2 C of your favorite fruit and mix it into a serving of yogurt.  I added a bit of Stevia and cinnamon as well.  Topped with  pumpkin seeds and eaten with a side of black tea.

This bowl was prepped the night before and frozen.  By the time I was ready to eat Meal 2 (at the afore mentioned meeting) it had thawed to an awesome fro-yo consistency.

Meal 3:

This lunch on the go was better than I could have found at a salad bar chain!  Once again, I prepped everything the night before.  The salmon, Ezekial bread, and edamame were stored in the freezer over night so they were just thawed in time for lunch.

Yes, those are individually packaged Dora the Explorer edamame packets.  I swear I tried to find the regular package   They were out.

In the tupperware I packed my veggies and arugula, and had a dressing ready in the mini container.

The dressing was a quick mix of olive oil, white balsamic vinegar, lime juice, and cumin.

Beat that, Doc Greens! 😉

Meal 4:

I made it back home for afternoon snack and heated up a few of the Chick-less Nuggets I posed yesterday.  They are just as good on day 2!

The dip with this was awesome.  I picked up a jar of Marmite and couldn’t wait to use it!  It is a strong flavor, so I mixed 1/4 tsp with 1 T of peanut flour, 2 drops of liquid smoke, and 1.5 T of water.  I’m forever indebted to Heather for introducing me to this stuff!

Meal 5:

Other bloggers are a HUGE source of inspiration to me.  JL posted these tempeh patties 3 weeks ago and my only regret is that I took so long to make them!

I followed her method but increased the nooch to a full tablespoon and added fresh lime juice and thyme.  OMG.  Next time I’m tripling the recipe and freezing some for later.

Served with spinach socca (basic method here; this time I blended in 1 C spinach), sweet potato, raw asparagus, red pepper, onion, and a chipotle pepper pureed with a pinch of cloves, cinnamon, and teeny bit of water.

Meal 6:

I got called out on Instagram for eating Carrot Cake Batter every day week.  It’s addicting!!!

In an effort to be less boring, I decided on a different kind of batter.  I must have had Kristina’s french toast on the brain…. because this is what I came up with:

Maple-Zucchini Bread Batter.  Words cannot even describe.  Sweet with a little depth from maple extract and spice notes from cinnamon, ginger, and a pinch of cloves.

Carrot cake whaaat?

Recipe at bottom.

Meal 7:

I went simple.  Apple.  Casein pudding.  Uncle Sam’s Cereal.  Cinnamon.  Classic.

Maple Zucchini Bread Batter

  • 1/2 medium zucchini, grated
  • 1 T vanilla protein powder
  • 1/3 C no salt added cottage cheese
  • 2 T unsweetened almond milk
  • 1 tsp cinnamon
  • 1/4 tsp ginger
  • pinch cloves
  • 1/4 tsp maple extract
  • 7-8 drops vanilla liquid stevia 

Grate zucchini into a bowl and set aside.

In blender, combine remaining ingredients and blend until nearly smooth.  

Add blended mix to the zucchini and stir to combine.

Enjoy!

***

Are you keeping track?  I managed 171.9g of protein – pescatarian-style this week.

Have you ever had to pump up your meals to gain muscle/weight?

Do you think I’m nuts on the zucchini batter piece?  I swear it’s good!

Banana Creme Brownie Parfait + WIAW

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Bad smells piss me off.

You know when you’re in the gym and someone has offensively bad body odor?  That makes me insane.

I think I was that girl.  With garlic, not BO.  During leg day on Monday with my trainer, he asked what I had eaten that day.  I sheepishly had to admit to have excessive garlic.  He could smell it on my skin!  Is that weird?  I’ve never noticed that… have you?

On the flip side, there was a guy in the weight room yesterday morning that smelled really good.  I was going to thank him, but I thought maybe that would be creepy.

Speaking of training… no changes in my nutrition plan to report this week.  Yet.  

While I’ve been obviously gaining muscle, I haven’t actually gained weight.I think we’re increasing carbs a bit, and adding some addition little more fat.  I’m excited about the increase in fats – I’ve been craving avocados!  I also get to start doing some sprints.  Apparently sprinters have nice bums… I have no bum.  That asset is an important one in figure competitions.  😉

Lolo may not have earned a medal, but I will admit her body is bootylicious.

I’m going to assume you didn’t come here to talk about BO and butts… let’s move on to the What I Ate Wednesday  goodies.

Check out my summertime appropriate eats below, then click here to Jenn @ Peas and Crayons to see everyone else’s summer eats!

Meal 1:

This is an old pic; I now use Optimum Nutrition Orange Amino Energy mixed with ~2T of apple cider vinegar and water.  Enjoy this first thing, about 30 mins prior to meal one for its benefits related to energy, digestion, and skin.  I don’t even drink coffee anymore thanks to this.

I added another treat to my digestive system this week too: Good Belly.

These kind people sent me coupon to try out their probiotic shots.  I was pleased to see that there is a no-sugar-added option!  The taste was good – fairly neutral actually.  Probiotics are known to help keep your body’s bacteria in balance, and help the digestive system.  Nothing yet to report on the digestive end (get it?  end?  tee hee!), but I am a believer in the benefits of probiotics.

Isn’t the smiley face cute?

As I mentioned last week, I’m doing some meal-order-swapping around my workouts.  Since I went to the gym early, I swapped meals 1 and 2, meaning I need a fruit and a protein first thing and my post-workout meal would include my carb.

I’m on a PB & Feggs (fruit + eggs) bender.  Remember these PB & Jeggs?  Or these PB & Aggs?  This week it’s PB & Peggs!

I knew it would be good since I liked the others, but I didn’t remember exactly how awesome warm peaches are.  I used the now in season donut peaches to make what might be my favorite Feggs creation to date!

PB & Peggs:

  • 1/2 C egg whites
  • 2 T peanut flour
  • 2 T unsweetened vanilla almond milk
  • 1 tsp cinnamon
  • 1 donut peach, cut into ~1/2 in pieces

See this post for detailed instructions.

Meal 2:

Post-workout I felt like a little treat.  I’ve had Brittany’s Sweet Potato Pancakes bookmarked for a while, and had just mashed some sweet potatoes.  Perfect timing.  I followed her recipe closely.  My sweet potato mash was about 1/2 C.  I used just 1/2 a scoop of protein powder and added 2 tsp of chia seeds.  I only needed 1 T of the milk.  Oh, and I was verrrry generous with the cinnamon.

For my topping, I mixed equal parts Sunbutter and coconut flour with enough water to form a paste.  I also threw on some caramelized bananas, using the same method from my French Elvis Toast.

Meal 3:

This lunch packed some color!  I made Lauren’s Beet Burgers earlier in the week… only I got too creative with the recipe and they won’t hold together.  They did taste fantastic (especially with the extra garlic I added… sorry again to my trainer)!  I used my burger crumbles to top a spinach salad sprinkled with nooch.

My carb and additional protein was a slice of my favorite P28 High Protein Bread with a schemer of artichoke spread sprinkled with red pepper flakes.

Meal 4:

I pride myself in making different meal constantly.  Repeats don’t happen often in my kitchen… until recently.  I’m absolutely obsessed with the Capella Cake Batter Flavor Drops I shared here last week.  This and the Carrot Cake Batter Shake happened at least 2x a week these days.  Good thing carrots are so sweet and flavorful this season!

Meal 5:

I was inspired by Heather’s field trip to the Asian market to make my own tofu Tofu Spring Rolls.  Heather even sent me this handy tutorial on how to roll them.  Seems easy enough…

Apparently I am not as skilled as my broccoli kissing friend because mine didn’t exactly hold together.

I'll keep working on it...

At least the sauce was good.  It was a simple spicy peanut sauce made from peanut flour, water, lime juice, and sriracha.

Served with a side of quinoa that I tossed in a very small amount of miso tamari, rice vinegar, avocado oil, and red pepper flakes.  It was healthy fried rice!

Meal 6:

I happened to see on Pinterest that someone pinned my parsnip fries.  It was a great reminder to make them again!

Of course, I couldn’t do it the same way twice.  And when I ate this it was 9:30pm, which to me = dessert time.

Cinnamon sticks with a protein frosting dipper.  Holy yum.  I simply tossed my parsnips in a teeny bit of coconut oil and a ton of cinnamon before roasting.  The dip was vanilla protein powder, stevia, a splash of vanilla, and water to mix.  I also added a few drops of the Capella Cake Batter Flavor Drops. Easy and OMG good.

Meal 7:

They say that everyone has a twin somewhere.  I don’t know about that, but I certainly have a food twin.  Meg @ A Dash of Meg and I share the same palate.  I’ve made several of her dishes and am always blown away.  She is a HUGE source of inspiration not only for healthy eating, but also for pushing harder in the gym.

It was her recipe for a Chocolate Brownie and Raspberry Parfait that inspired this lovely creation that I downed like a fat kid at recess.

 

This Banana Creme Brownie Parfait rocked my socks off.  A couple of my favorite summertime potluck desserts are banana pudding and brownies.  This killed two cravings with one stone.  As I slowly worked my way through the wine glass (that’s right – I eat wine parfaits), the creme was soaking into the brownies leaving a decadent, spongy, slightly gooey bedtime snack of champions.


Banana Creme Brownie Parfait

For the Brownie:

For the Creme:

  • 1 C plain greek yogurt
  • 1/4 tsp banana extract
  • 1 tsp cinnamon
  • Bananas

 Mix the brownie ingredients in a small bowl.  Microwave until just done, ~ 1 min.  

Meanwhile, stir together the yogurt ingredients.

To assemble: layer yogurt, brownie pieces, and bananas in a pretty glass (yes, it must be pretty), alternating until you’re out of each.

Enjoy!

***

Are you keeping track?  I managed 158.5g of protein – all vegetarian!

Does body odor make you mad?

What is your favorite way to eat eggs?  Have you tried the PB & Feggs?  Or do you think I’m insane?

Finding the Bright Spots

By

I’m going to go ahead and admit it.

 

I’ve had a shitty week.  Work was frustrating, I didn’t sleep enough, my hamstring is pulled a bit, and I’m just grouchy.  Last night I showed up at the gym out of habit rather than desire.

 

 

On top of all that, it was the dreaded leg day.  I look forward to it because I love training with my coach, but I would honestly would rather work any other body part than my legs.  It was raining and thundering when I left the house.  I almost cancelled.  Habit prevailed.

Coach said I’d have a revelation at the end of the workout.  After squatting 2x my body weight and a set of leg presses with 8 plates on each side, I did have that revelation.  Sometimes the worst days produce the best workouts.  Mood = lifted.

 _______________________________________________________________________________________

Bad weeks can also product some amazing food.  It’s not on purpose, but I tend to eat “fun” food when I’m having a bad day.  Like it’s my bright spot.

There has been a whole lot of mood-lifting deliciousness in blog-land lately.  My three latest addictions are thanks to fellow bloggers:

 

This Cauliflower Pizza Crust inspired by Gluten Free Happy Tummy.  It’s the only cauliflower crust I’ve been able to pick up and eat like a slice of pizza.  Also, the egg I included in round 2 was sinfully good.  I heart runny eggs.

 

 

Kristen’s “Stuft”which – I do mine on P28 Protein Bread with sugar-free strawberry jam… sometimes I add a little Diaya and spinach.  It’s the jam.  😉

 

 

My Protein Breakfast Tart based on Tessa’s recipe has become a staple in my kitchen.  This one topped with “melted” blackberries (berries microwaved for 20-30 secs with 2-3 drops liquid stevia).

 

 

I have an ever-growing list of recipes to try.  Look for these on Instagram and #WIAW next week:

 _______________________________________________________________________________________

 

A bright spot in my week was the photos you guys shared with me of your takes on some recent recipes I’ve posted.  I always wonder if people actually try anything I make… so please do share when you do.  Unless you hate it.  😉

 

Meg tried her hand at the previously mentioned Cauliflower Pizza Crust:

 

Heather made some gorgeous Paleo Oat-less Oatmeal, subbing coconut flour for the protein powder:

 

Allie enjoyed the Oatmeal Cookie Protein Shake I made per her request:

 

Min tried my PB & Jeggs the DAY I posted it… and vouched for its odd deliciousness:

 

Heather (miss you!!!) made my Mexican Vegan Crustless Quiche, but did it in mini springforms and added smokey hot sauce:

 

Soben rocked a Tiramisu Parfait, adding chia seeds:

I swear I drafted this post before I saw Heather @ Kiss My Broccoli‘s post today… it’s titled “Sprinting with Broccoli.”  This girl – my prom date – wrote an entire POST about recipes of mine she’s tried.  I’m so flattered… I’m speechless and I could cry happy tears.

Thanks for making my week 100x better, Heather. 🙂

 ***

The only thing I have left to say is TGIF.

What blogger recipes have you been loving lately?

What brightens your mood after a hard week?

 

150 Calorie Chocolate Protein Cake

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Kitchen failures are no fun.

Especially when they involve the microwave – an invention that is supposed to make things easier.

I’ve tried to make a good microwave protein cake over and over.  And Over.  And Over.  My attempts failed repeatedly.  God knows how much money I’ve wasted on protein powder.  But I’m stubborn (and obsessed with desserts), so I kept trying.

And, just like Dr. Seuss 98 and 3/4 percent guaranteed, I did succeed!  Finally a winner!

My only requirements for this cake were that it must be low sugar, less than 200 calories, and have at least 20g of protein.  The spinach was just the icing on the proverbial cake.  One can’t live on green smoothies alone.

This ever-so-slightly green-tinted treat is light, fluffy, and wonderfully moist (yeah, I said moist).  It’s sweet and chocolate-y.  Not flavorless, dry, and/or oddly flat like some of my other attempts.

Here’s what I learned in my experimentation:

  • It will work with 2T of applesauce or 2T of pumpkin puree
  • It will not work with Xylitol, but Stevia is delicious in it
  • Use high-quality cocoa powder (the Kroger brand is terrible)
  • You may need to add another tablespoon of cocoa powder depending on your protein powder  
  • Make it vegan using a flax egg rather than egg whites… be warned that it won’t be quite as fluffy
  • It can  be made in advance and transported to work for an afternoon delight
  • Yes, the spinach is optional 🙂

Did I mention it’s under 150 calories and packs 24.5g of protein?  Can I get a gold medal?

Another pleasant discovery was the baking powder I used.  My training plan has me watching my sodium intake, and typical baking powder has a TON of it.  I was lamenting this fact when Sarena located this Hain sodium-free powder!  I ordered it online and was thrilled when it worked just as well as the full-sodium stuff.  (If you aren’t concerned with sodium, the standard stuff work too.)

Chocolate-Microwave-Protein-Muffin

Microwave Chocolate Protein Cake

  • 2 T chocolate rice protein powder (~22g)
  • 1 C fresh spinach (optional)
  • 1 T unsweetened cocoa powder 
  • 1/4 tsp cinnamon
  • 1/4 tsp no sodium baking powder
  • 1/4 C unsweetened vanilla almond milk
  • 1/4 C egg whites
  • 2 T applesauce (no sugar added, can also use pumpkin puree)
  • 1/2 tsp vanilla
  • 1/8 tsp butter extract (optional)
  • ~5-6 drops chocolate liquid stevia
  • Optional: vanilla protein powder, cherry on top

Place all ingredients in your blender of choice and mix until smooth.  If not adding spinach, there is no need for a blender to mix.

Transfer to a large, greased (I use PAM) coffee mug and microwave for 3-4 mins (mine took 3:21).

Tip the cake out onto a plate and top as desired.  My cake was topped with a sprinkle of vanilla protein “powdered sugar” and a cherry.  I also really like to use melted cherries (cut into pieces and microwaved for 20 secs).

Makes 1 cake.

Approximate Nutritionals (will vary based on protein powder brand used; this is with Sun Warrior): 148 calories, 3g fat, 219.3mg sodium, 11g carbohydrates, 3.6g fiber, 3g sugar, 24.5g protein.

**

I was blown away by the positive responses when I posted this on the Chick-fil-a controversy.  The Dean of the  Georgia Tech Scheller College of Business (my graduate alma mater) wrote a great op-ed piece for the New York Times on individual freedom.  I respect his opinion, and hope you will take a second to read his thoughts.  Click here to read.

What is your most memorable kitchen failure?

Have you reached microwave cake perfection?  Do share!

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