Sprint 2 the Table

Appetites and Adventures

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?

Low-Fat Peanut Almond Butter

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I’m terrible at making nut butter.  

Does that get me kicked out of the blog world?  The only one I’ve ever successfully made was a Spiced Almond Butter.

Until today.  I found a workaround.

One my training diet, I can’t have a ton of fats.  However, I do get to have a handful of almonds or seeds each day.  I’m forever searching for a way to maximize the nutty deliciousness.  What can I say – I’m a volume eater.

With this low-fat peanut almond butter, I can have a heaping 2 tablespoons of the good stuff.  I’ve been taking full advantage – smearing it on toast, stirring it into Greek yogurt, dipping apple slices in it… name your favorite way to eat peanut butter and this is a worthy sub!

For a protein-filled breakfast, I slathered it on a piece of P28 high protein bread and topped it with fresh peaches.

The true test was when I craved it on a cheat day.  On a day when anything goes, I still slathered a piece of toasted bread with this butter and happily snacked away.  Of course, that “bread” was a slice of chocolate pound cake. 😉

Recipe at the bottom, after a quick, unrelated review…

You may have seen Energy Bits reviews floating around the blogs lately.  At 64% protein, I REALLY wanted these to live up to the hype.

Spirulina has been gaining popularity lately.  These bits are made from 100% organic spirulina algae.  It’s super high in protein, low in calories, and will supposedly “boost your athletic performance, supercharge your run or crank up your endurance while working or working out.“

Sounds almost too good to be true, right?

Well…. it was for me.  I didn’t notice the slightest difference.

Ideally you are supposed to chew them.  I tried one and nearly gagged, so I opted to swallow the rest.  I waited a good 45 mins to let it hit my system before working out, but no dice.  Maybe they’d work if you took them more consistently?

I received these at no charge through the Fitfluential Ambassador  program.  This is my honest opinion.  I wanted to like them… but I can’t see spending $115 on this product.  Thank you to the Energy Bits crew for allowing me to sample the product!

Low-Fat Peanut Almond Butter

  • 1/4 cup almond flour
  • 3 T peanut flour
  • 1/4 cup almond milk
  • 6 drops vanilla liquid stevia
  • 1/4 tsp cinnamon (optional)

Mix nut flours and almond milk until combined.  You may adjust liquids to desired consistency.  If too thin, place the mix in the fridge to thicken. Add sweetener and cinnamon, if desired.

Makes ~8T.

Approximate Nutritionals (per tablespoon): 32 calories, 2.2g fat, 5.6g sodium, 1.6g carbohydrates, 0.8g fiber, 0.3g sugar, 2.3g protein

***

Today my dad would have turned 57.  It’s hard to believe he’s been gone 4 years… but he is forever my inspiration.  Happy Birthday, Daddy.

“Death ends a life, not a relationship.” – Mitch Albom

Are you a successful nut butter maker? (Sarah, you can’t answer, #nuttybutter )

What is your favorite nut butter pairing?

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!

Grilled PB&J with Peanut Tofu Butter

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Comfort food will always reign supreme in my heart.

Even something close to the memory of your favorite comfort food can satisfy.  Take pizza, for example.  I LOVE good, Italian pizza but… It’s like gettin’ frisky.  All pizza is good, some is just better than others.

Cinnabon may be about to bust up my theory though.  They are apparently introducing Pizzabons.  Lucky ATL is their test market.  

[Photo: @AJCFoodandMore]

I can’t judge because I haven’t (and won’t) try it, but my hunch is that Cinnabon should stick with what it knows.

If I had to choose, grilled PB & J would be my #1 comfort food.  Growing up, my mom used to load the sandwich with lots of peanut butter (JIF) and my grandmother’s homemade muscadine jelly.  She would then butter the outside of the bread and grill it up like a grilled cheese.  The peanut butter would become runny and the buttery, crunchy bread was just the right contrast to the oozy-goozey center.

It’s been years since I’ve had one.  I can’t bring myself to put that much butter and gooey deliciousness on a sandwich.  This thing was probably close to 1000 calories.  That’s before the sides – Cheetos and chocolate milk (with extra syrup snuck in when Mom wasn’t looking).

When I was craving this particular sandwich yesterday, I decided to try to make a healthier version of my mom’s classic.

The bread was easy: I used my favorite P28 High Protein Bread.  The jam was also a no brainer – sugar-free Smuckers Strawberry.

The hardest part was the peanut butter.  I needed to achieve the right amount of gooey-ness, and actual peanut butter isn’t allowed on my training plan.  Time to get creative.  Peanut FLOUR is ok (it’s de-fatted), but it won’t melt.  It needs to be a creamy filling… and you know what’s creamy?  Tofu.

I blended my peanut flour with a serving of tofu and a couple of stevia drops for an amazing creamy, low-fat, protein-filled peanut butter.  Bam.

Rather then Cheetos I opted for apple sprinkled with cinnamon.  There was a little tofu-peanut butter left over, which made the perfect apple dip.

I never thought I’d say thing, but these days apple slices are legit more appealing than the processed orange cheese things.

Grilled Protein PBJ

Grilled Protein PB&J

  • Bread
  • 1 serving peanut tofu butter
  • 2 tsp sugar-free jelly
Peanut Tofu Butter
  • 3 oz tofu
  • 2 T peanut flour
  • 2-3 drops stevia

Pre-heat George Foreman grill, panini press, or grill pan.

Place Peanut Tofu Butter ingredients in a blender and blend until smooth.

Spread peanut butter and jelly on your bread of choice to make you sandwich.  Place in/on hot grilling apparatus and cook until each side is golden brown.

Enjoy!

***

To be clear: I have nothing against Cinnabon (outside of a general opposition to junk food).  Admittedly, the smell of their cinnamon rolls is intoxicating.  I just can’t imagine wanting a Pizzabon over a real pizza slice or a real Cinnabon.

Would you try the Pizzabon?

What was your favorite childhood meal?  Would you still eat it today?

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?

French Elvis Toast

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My love affair with breakfast continues.

I couldn’t choose between something peanut butter-y and French toast.  Like a true healthy-living blogger I want nut butter at every meal, but I’d been thinking about french toast ever since receiving a loaf of P28 Bread.

French toast was my favorite childhood breakfast.  Mom used to make it on challah bread with lots of cinnamon and a drizzle of honey.  She would then warm syrup with butter to pour over the decadent toast.

Obviously that’s not on my training diet, and I had not attempted to make a healthy version due to my protein requirements.  There’s no way French toast would pack 20g of protein… until I received high protein bread.

You may have seen me mention P28 bread in previous posts.  I absolutely love it.  One slice packs 14g of protein!  Count me in.

P28 bread is chewier than regular bread.  Some people (Lee‘s husband) like that.  I don’t mind it, but prefer the bread toasted.  The toasting turns it perfectly soft with a nice crunchy exterior.  Note: Due to the whey, it toasts faster than regular bread, so keep an eye on it.

Now about the french toast…

Peanut butter-coated and topped with caramelized bananas, I had to name it after The King.

You know how good warm, runny nut butter is?  Imagine that, but soaked into bread.  A little vanilla and cinnamon makes it almost like eating dessert for breakfast.  Dessefast?  Deckfast?

For my topping, I sliced the bananas and let them briefly caramelize in the pan.  Arranged atop of the peanut-y toast and drizzled with cinnamon-lace syrup, those bananas added just the right amount of richness and creamy texture.

No peanut flour?  No problem!  Just use regular peanut butter.  (It will be easier to mix if you warm it just a bit.)

But really, you should order this peanut flour via iHerb.  Use coupon code USO924 for $5 off your first order.  It’s awesome, and it’s made in Georgia. 😉

Let’s pretend I didn’t lick my plate clean like a little kid…

Recipe at the end.

And now for the fun part.  P28 has offered an opportunity for 3 readers to try their bread!

P28 is made with 100% Whole Wheat, Whey Protein Isolate, Oats, Flaxseed, Sunflower Seed and Millet.  It’s 100% Natural, and is a great source of Omega 3s and 8 essential Amino Acids needed for growth, energy, and vibrant health.

Want a loaf of your very own?  Receive up to 4 entries by:

  1. Follow me on Twitter or Subscribe to the Sprint 2 the Table RSS feed or email
  2. Tweet: You could say something like: I’ve entered to win a loaf of high protein bread from @P28bread with @sprint2thetable http://wp.me/p16jDn-1uR #giveaway
  3. Be Social: Twitter Follow P28, Pinterest Follow Me and/or Pin Something of Mine, Instagram Follow Me
  4. Comment: What would you make first with your bread?

Please leave a *separate comment* for each entry!

Giveaway ends at 11:59pm EST Thursday night,  August 9th.  The winner will be announced here on Friday, August 10th!

Open to US Residents only.  If you’d like to try these bars but didn’t win, check out their website to find a local retailer, or to order your a sample pack.

French Elvis Toast

  • 2 T peanut flour
  • 1/2 tsp cinnamon
  • 1/4 C egg whites
  • 2-3 T milk (I used unsweetened almond)
  • 1/2 tsp vanilla
  • 4 drops liquid stevia
  • 1slice P28 Bread (or bread of choice)
  • 1/2 banana, sliced

For Syrup:

  • 2 T sugar-free maple syrup
  • 1/2 tsp cinnamon
  • 1/4 tsp butter extract

For the Toast:

Combine all ingredients in wide bowl.  Dip bread in mixture until saturated.

Cook in pan over med-high heat until golden brown on each side.

When almost done, place banana slices in pan and allow to caramelize slightly (they will turn a bit brown on top).

For the Syrup:

Pour syrup in small bowl.  Mix in cinnamon and butter extract.  Microwave for ~20 secs, until warm.

Plate your toast and top with caramelized bananas and syrup.

Makes 1 serving.

Note: If using regular bread, you may need 2 slices.  P28 slices are large and more dense than a standard slice.

Vegan Option: First, use a vegan bread source.  Second, replace the eggs with more almond milk and add a tablespoon of flax.  Let it sit for 10 mins to thicken before dipping your bread.  Proceed to cook.

Approximate Nutritionals (without syrup or bananas): 223 calories, 5.9g fat, 342.5mg sodium, 16.2 carbohydrates, 4.1g fiber, 4g sugar, 28.8g protein

***

I’m have a double serving for breakfast today.  Last night was leg day with my trainger and I sort of want to die after  those hack squats.

My trainer posing with his torture tool: the hack squat machine.

What was your favorite breakfast as a child?

Have you even done hack squats?

PB & Aggs + Carrot Cake Batter {WIAW}

By

I’m a big fan of modifications.

Have you seen the dishes I bastardize exercise creative license with?

This week my nutrition plan has had one awesome modification.  After mentioning that I almost hurled last week after shoveling down lunch right before a workout, my trainer gave me an life stomach saving tip.  If a workout is scheduled right after a carb meal (Meal 1, 3, 5, or 7), then I can switch the order of the meals.  So instead of my scheduled Meal 3 carb + protein + veggie combo, I could have swapped it for Meal 4 which is just a veggie + protein.

3 Benefits to This:

  1. Quick protein boost before a workout (and a little energy from the sugar if this occurs in the morning when I get fruit rather than a veggie)
  2. Complex carbs post-workout are great for muscle repair/recovery
  3. No risk of regurgitation

Similar to running, you don’t want to lift heavy on a full tummy.  It’s hard work and being full just makes you feel draggy.  When you’re in prep for a figure competition the last thing you want is to have a junk workout.  I’ve been relishing in this modification all week.  It has done wonders for my energy at the gym, as well as my comfort level!

Enough tummy talk.  We have a new theme this week for What I Ate Wednesday!

Seasonal eating is a big deal to me.  Food that is in season tastes better, and it is less expensive.  Not to mention the fact that you can support your local farmers by purchasing your product through them rather than from far away places like Chile.

Check out my (mostly) summertime appropriate eats below, then click here to Jenn @ Peas and Crayons to see everyone else’s fitness foods!

Meal 1:

I’m recycling the pic from last week of aminos mixed with ~2T of apple cider vinegar and water.  I drink this down 30 mins prior to meal one for its benefits related to energy, digestion, and skin.

As I mentioned above, I’m doing some meal-order-swapping around my workouts.  Since I was about to hit the gym, I swapped meals 1 and 2.  So… Meal 1 = Meal 2, meaning I need a fruit and a protein.

You follow?

Last week’s PB & Jeggs were so good I did a little remix of that idea.  Rather than using mixed berries, I uses apples to create PB & Aggs!  (Any Aggie fans out there?)

I shook it up a little to be more like PB & Agg Pie. (Is that taking the naming thing too far?)

PB & Aggs:

  • 1/2 C egg whites
  • 2 T peanut flour
  • 2 T water
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 3 drops lemon liquid stevia
  • 1 small apple, cut into ~1/2 in pieces

See this post for detailed instructions.

Meal 2:

Post-workout I ate what was supposed to be Meal 1.  Hooray for post-workout complex carbs!  This is a seasonal cherry-ginger protein smoothie bowl (with spinach, obv) topped with homemade granola.  It was simple but hit the spot. 

Meal 3:

I often make it through the day with entirely vegetarian protein sources, but today I enjoyed a tuna burger with a said of salsa.  I’d love to share the recipe with you, but to be honest it was a little dry.  The flavor was good… I will keep tweaking and report back.

For my seasonal sides, I enjoyed carrot sticks and raw asparagus.  Produce is so sweet this summer!  I read somewhere that it is due to the extreme heat.  Apparently, some good does come out of 100+ temps! 

My complex carb was a slice of Ezekial bread with some Sunbutter.  After a nasty failed attempt at making my own sunflower seed butter, I sucked it up and bought a jar.

Worth.  It.

Meal 4:

Another seasonal veggie favorite is zucchini.  I’ve seen a lot of pics posted around the web of some massive zucchini. I wish I’d taken one of this sucker before I cut it up because it was a beast.

Eaten with no salt added cottage cheese mixed with peanut flour, nutritional yeast, and sriracha.  It was a sort of Thai peanut sauce!  To be honest… I went a little heavy on the nooch. 😉

Meal 5:

Apparently last Wednesday was particularly inspiring to me.  For dinner, I repeated yet another meal from the week.  What can I say, I fell in love with the (gluten-free) Cauliflower pizza!

I made the crust just like this one, but topped it with a local tomato, red onion, aged balsamic, a farm fresh egg, and a bastardized vegan version of spinach pesto.

 

The pesto creation was quite tasty – lots of herb-y, fresh flavor.  Here’s how I did it:

Vegan Spinach-Rosemary “Pesto”

  • 1 C fresh spinach
  • 1 large sprig of rosemary
  • 1 T nutritional yeast
  • 1/4 tsp fresh lemon juice
  • 1 clove garlic
  • 1/4 tsp olive oil
  • A bit of water (just enough to blend)

 Place it all in the blender and mix until smooth.

If you haven’t made this yet… well, I feel sorry for you.

Meal 6:

Carrot cake is something of a tradition in my family.  It’s not surprising that my favorite protein shake is this carrot cake creation.  It’s what inspired the following snackage.  I had already had a smoothie at Meal 2, and since I try to vary my protein sources, I racked my brain to figure out what other sources I could get 20g of protein from.  The answer?  Greek Yogurt!

Ladies and gentlemen (do any dudes read this blog?!), I give you a bowl full ‘o Carrot Cake Batter:

This protein-packed snack reminds me of that recipe handed down from my MamMaw.  The freshly grated carrot and the hint of nutmeg make this batter is scarily close to the “real” thing.  I have eaten it as Meal 6 every night this week.  Admittedly, some cream cheese icing would be nice.

Recipe at bottom.

Meal 7:

I’m in comfort-dessert food mode.  Pumpkin Pie Mush, anyone?  I’m going to turn orange.

This has been done ad nauseam in blog-land, so I won’t beat a dead horse.  Basically, you mix together your desired amount of oats, protein powder, pumpkin, water or other liquid, cinnamon, ginger, vanilla, stevia.  Let sit in fridge for at least an hour.  Devour.

Carrot Cake Protein Batter

  • 1/2 C Greek yogurt
  • 1 T vanilla protein powder
  • 1 medium carrot, grated
  • 1/2 tsp vanilla extract
  • 1/4 tsp maple extract (optional)
  • 1 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp nutmeg
  • 7-8 drops liquid stevia, or sweeter of your choice

Place all ingredients in a bowl, and stir to combine.  Depending on the thickness of your yogurt and the absorption of your protein powder, you may need to add a bit of liquid.

Note: This is also delicious with peanut flour, PB2, or coconut flour in place of the protein powder.

***

Are you keeping track?  I managed 149.1g of protein.  Even more exciting (to me) is the fact that I actually kept my sodium down to 1,137mg.  Shityeah.

What are your favorite summer foods?

Have you ever actually gotten sick during a workout?  I think I would die.

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