posts by dateHey everyone! I will be gone on vacation on a Baltic cruise for a little less than 2 weeks.
See you when I return! Will have some food stories to tell you, I am sure 
30Aug
2012
Away from the Blog
30
Aug2012
26Aug
2012
Healthy Airplane Travel Snacks
26
Aug2012
I don’t like to get stuck in a situation where I don’t have healthy food options available to me (unless I am prepared to eat something less healthy, then that is OK). Preparation and planning is the key for overall healthy nutrition.
I am about to take a long international flight (more on that later), so I stocked up on some goodies:
Going counter clockwise from top:
- Essential Eating sproutedwhole wheat and olive oil pretzels (good to calm nauseous stomachs and easy to travel with). Healthier than your average pretzel.
- Packet of Justin’s almond butter (love these because they are super duper portable way to still enjoy almond butter)
- 100 calorie Health Warrior Chia bar: It’s pretty small… but, good source of a few healthy fats. Made of chia seeds mainly, oats, some peanut butter, and brown rice.
- Go Raw Spirulina Energy bar: I have had the little bite size pieces before, but not the “bar”. It is a little wacky, but taste slightly sweet with a nice sesame flavor.
- Trail mix from Trader Joe’s: Cashews, almonds, raisins, and walnuts! Always need to bring some nuts for traveling.
- Dried blueberries: This packet is only 130 calories, and they are fun to eat. Crunchy and flavorful (and dehydrated so it is plane safe).
- Think Thin bars: for some protein if needed
- Lara Bar: Could be part of a breakfast the morning my flight gets in. Lara bars are pretty much a pureed trail mix compacted into a bar. Pure fruit and nuts–nothing else.
I am not going bring every single bit of the snacks you see. I have put some of them into smaller baggies so they are compacted more. Most I will bring in my carry-on. And the rest of the trail mix and a bar will go in my checked luggage.
This was the current state of my packing about 1 day ago…
All lined up against the bedroom wall. So, I better go and get organized. See ya later!
24Aug
2012
My Job as a Dietitian
24
Aug2012
You can catch me over at Picky Eating RD blogging about my job(s) and I give some tips for those becoming RDs as well!
Happy Friday!
23Aug
2012
Protein Bar Favorites
23
Aug2012
I was not paid to write any of this and did not receive any type of compensation
I don’t normally buy many bars because I feel they are highly processed, and our bodies just weren’t meant to eat foods like that. However, sometimes they are a nice portable option. Here are a few of my current favorites. I choose these because they make me feel somewhat full, have lower sugar (or are at least sweetened with dried fruit), and are “cleaner” than some other bars.
Vega Bars:
I think these are the nutrition facts for the bar I got… not 100% sure. But, if not, the nutrition facts would be very similar. I like this brand because the bars still contain a good amount of protein, are vegan, and contain a great amount of fiber. Plus, all whole foods are used!
Think Thin Bars:
I get the creamy peanut butter. This bar to me seems like a treat because it reminds me of a healthier candy bar. But, it has no sugar! They are gluten free, a little over 200 calories, and have about 20 grams of protein. And the good thing is that after about 10 minutes of eating one, you can feel fuller.
Main ingredients: whey protein, soy protein, calcium caseinate, maltitol (sugar alcohol), soy crisps, peanuts, canola oil, almonds, chicory fiber, vitamins, minerals.
Greens Protein Bar Whey Crisp:
I mentioned this one before. Of all the “Greens” bars, I like this one the best because it has lower sugar, more fiber, and a little more protein.
Gnu Flavor and Fiber Bars:
These aren’t quite a protein bar–they are more of a fiber bar of course. But, I like them because they do keep you fuller, and they do not contain any artificial ingredients. The main ingredient is oats!
I get the ones that are the lowest sugar like the banana walnut one. Mmm.
I would have put Lara Bars on this list as well, but I eat them more when I am exercising because they have a few more carbohydrates, and are easy to eat before and after workouts. They sit pretty well in the stomach. I love Lara Bars because they are made from dried fruit and nuts ONLY. No other ingredients!
Now, you are probably asking me, where can I get these bars? A lot you can get from Whole Foods. You can order online always. The Think Thin bars you should be able to get at your local regular grocery store.
19Aug
2012
Justo Pharetra Pellentesque
19
Aug2012
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Morbi leo risus, porta ac consectetur ac, vestibulum at eros. Morbi leo risus, porta ac consectetur ac, vestibulum at eros. Aenean lacinia bibendum nulla sed consectetur. Donec ullamcorper nulla non metus auctor fringilla.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aenean lacinia bibendum nulla sed consectetur.
Sed posuere consectetur est at lobortis. Nullam quis risus eget urna mollis ornare vel eu leo.
Nullam quis risus eget urna mollis ornare vel eu leo. Praesent commodo cursus magna, vel scelerisque nisl consectetur et. Cras mattis consectetur purus sit amet fermentum. Nulla vitae elit libero, a pharetra augue. Maecenas sed diam eget risus varius blandit sit amet non magna. Curabitur blandit tempus porttitor.
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Consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur.
Morbi leo risus, porta ac consectetur ac, vestibulum at eros. Nulla vitae elit libero, a pharetra augue. Etiam porta sem malesuada magna mollis euismod. Etiam porta sem malesuada magna mollis euismod. Morbi leo risus, porta ac consectetur ac, vestibulum at eros.
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15Aug
2012
Light Tomato Basil Soup
15
Aug2012
Was inspired by this recipe (from More Fruit Please) I came across on Pinterest.
Loved the idea because basil is so fresh this time of year. I am trying to keep a little basil plant growing in my sun room (not that sunny though!).
Light Tomato Basil Soup
Makes 4-6 servings
Ingredients:
- 2-3 medium size fresh tomatoes, or 5 small tomatoes, diced
- 1, 28-oz. cans of diced tomatoes
- 1 yellow onion, chopped
- 4 cloves of garlic, minced
- 2 tsp olive oil
- 2 cups of vegetable or reduced sodium chicken broth
- 1 cup of plain Greek yogurt
- 1 cup cheddar cheese (or similar), grated
- 1/2 cup fresh basil, chopped, loosely packed
- 1 Tbsp of Italian seasoning blend (sage, oregano, parsley)
- 1-2 tsp crushed red pepper flakes
- salt and pepper to taste
Directions:
- In a large saucepan that can also act as a saute pan, add your olive oil, onions, and fresh tomato. Cook on medium for about 5 minutes until soften. Add your garlic and seasonings. Cook 2-3 more minutes.
- Add the can of diced tomatoes, and vegetable stock. Simmer on medium-low about 5 minutes.
- Measure out your Greek yogurt, and put it in the microwave for about 30 seconds to bring closer to room temperature. This will help it blend in the soup a little better.
- Add the Greek yogurt. Stir well to combine. *It won’t completely blend in. Do not worry, it will still taste OK.
- With an immersion blender, blend the soup in the saucepan. Make sure to keep the blender below the surface of the liquid or you will have soup everywhere! If you don’t have an immersion blender, you can put in normal blender or food processor. But, be very careful with hot liquid as it can cause pressure in the blender, and again, you will have soup everywhere.
- One you have blended it well enough so that you don’t see yogurt bits anymore, stir in your cheese and fresh basil.
- Garnish with a little fresh basil and pinch of cheese.
You can see I didn’t blend mine thoroughly enough. Whoops! Oh well, I don’t always like a smooth texture.
Anyway, this soup was very light and refreshing tasting. The fresh basil gave it that clean taste.
13Aug
2012
Quinoa Protein Pancakes
13
Aug2012
I had been wanting to make some kind of protein pancake that I could freeze and have ready to go for breakfasts during the week. I happened to spot quinoa flakes at the grocery store (found them at a regular grocery store), and decided to try to create a recipe with them. Quinoa is a complete protein source, and good quality grain.
With this recipe, I was truly experimenting. But, after reading so many pancake recipes, I figured I could make a good guess at a recipe. And, it worked out amazingly well! The recipe is also gluten free.
Quinoa Protein Pancakes
Makes about 8-9 medium sized pancakes
Ingredients:
- 3/4 cup brown rice flour
- 3/4 cup quinoa flakes
- 1/2 cup (roughly, 4 scoops) protein powder (I used brown rice vanilla protein)
- 1/2-2/3 cup unsweetened applesauce (I just eye-ball it)
- 5 packets stevia
- 1 cup skim milk (or your favorite milk alternative)
- 1/2 tsp. baking powder
- 2 eggs
- 1 tsp. vanilla extract
- 1 Tbsp. pumpkin pie spice (or cinnamon)
- pinch of salt
Directions:
- Stir all ingredients together. Allow to sit for 1-2 minutes. Check the consistency, and see if you need to add any additional liquid. You want pancake batter consistency. *Pancake batter consistency is more liquid than cookie dough batter, but slightly less liquid than muffin consistency
- Heat a griddle pan, and grease lightly with coconut oil, butter, or olive oil.
- Using an ice cream scoop (or other spoon), spoon out two spoonfuls of batter to make one pancake.
- Allow to cook on medium-low for about 2-3 minutes per side. The edges should firm-up (bubble slightly) before turning.
Nutrition Facts: Varies based on the ingredients you use/protein powder source. About 100-130 calories per pancake, about 8 grams of protein, and about 15 grams carbohydrate.
I allowed these to cool, then stacked in a plastic container, and put in freezer. Every morning, I defrost in toaster oven, add a teaspoon of almond butter, side of fruit, and drizzle of honey (or real maple syrup). Perfect!
Many people wonder why I made the type of pancakes I did… I wanted to try different whole grains, it is important to me to get in some small amounts of protein in the morning, and I want something as minimally processed as possible. And, I was bored of my breakfast routine!
Variations: You could use banana, carrot, zucchini, fruit puree, or pumpkin instead of the applesauce. Try adding in crushed nuts, or blueberries for variety.
8Aug
2012
300 Calorie Meal: Kale Egg White Omelet
8
Aug2012
I experimented with cooking kale in an omelet. I was a little afraid if it would work or not. Well, it did! Kale in an omelet is a go. Just reminds me of broccoli in an omelet.
The best thing about this meal is that it is fast, cheap, healthy, and easy. And, you can eat it for breakfast, lunch, or dinner!
Kale Egg White Omelet
Makes 1 large omelet
Ingredients:
- Organic cooking spray
- 1-2 Tbsp. chopped onion
- 2 kale leaves (pull the leaves off the stems, and tear into small pieces)
- 3 Tbsp. salsa (Try to use a thicker salsa. I like to use black bean and corn salsa.)
- Salt and pepper (just a tiny pinch)
- About 1/2 cup egg whites (just enough to fill up the kale mixture)
- 3 thin slices of cheddar cheese (or other cheese)
Directions
- Spray a small omelet sized pan with the non-stick spray. Add the onions and kale, and cook for about 5 minutes until the kale is wilted, and darkens.
- Add the salsa. *Tip: Try not to add too much salsa liquid to the pan because it can cause the omelet to get too liquidy.
- Cook for another 2-3 minutes. Turn the heat down, and add the egg whites.
- Allow to set for about 2 minutes. Scrape down the sides of the pan to allow extra egg white on top to slide to the sides of the pan.
- When it looks like the egg mixture is set, flip as best you can with a spatula. Cook 2 more minutes.
- Add the slices of cheese to half the omelet. Wait another minute, then fold the omelet in half to create a pocket for the cheese.
If you are cooking, and this gets a little messy, that is OK. It doesn’t have to perfect. It will still taste great! When you add tomatoes to an egg dish, it doesn’t hold together as well. Plus, it is often harder to cook with egg whites only. So, don’t feel bad if yours doesn’t look super pretty.
This meal totaled out to be about 260 calories. So, you could add a side fruit or side of Ezekiel bread if you’d like to add a few more calories.
Love Your Humps Wednesday
Talking about not being perfect…
Via Pop Revolver and Pinterest
7Aug
2012
Whole Foods Hack: Salad Bar
7
Aug2012
Many in the blogosphere refer to Whole Foods as Whole Paycheck because of their higher prices. And, their food is so exciting that you end up spending a fortune if you don’t control yourself.
So, I am creating a new segment in my blog where I will talk about how I budget when I go to Whole Foods, and leave without spending a fortune.
Whole Foods Salad Bar Hack
I am becoming an expert at walking out the door with a $5 Whole Foods salad, and avoiding a $20 salad like I hear others complain of.
Looks like a mess, but I will explain…
- Start with a bed of spinach or baby greens. This adds bulk to your salad without adding much weight! Skip the romaine which is a little heavier and slightly less nutritious.
- Avoid heavy vegetables and fruits such as tomato, fresh fruit, cucumbers, and baby carrots. High water content equals high cost.
- Choose light-weight veggies or shredded/thinly sliced vegetables such as onions, mushrooms, and cabbage.
- Add other light-weight toppings such as sunflower seeds and dried fruit.
- Choose your protein source wisely. I tend to choose boiled eggs (don’t weight that much), a small scoop of tuna, a few beans, and/or 2 small pieces of tofu.
- Avoid oily foods since heavy fat sources tend to weight more.
- Limit your dressing. Try to add a simple splash of vinegar or a tiny teaspoon of a vinegar-based dressing. Or skip dressing all together.
- Enough is enough. Know when to stop adding toppings. As soon as you start to think, is this enough? Stop adding toppings and put a lid on it!
Other tricks:
- Bring your own salad dressing and sides.
- DO NOT buy fruits from the salad bar. Buy 1 apple or other piece of fruit from somewhere else, and bring it with you for your day. One apple may cost about $1, but from the salad bar could cost $4!
- Try not to buy beverages from Whole Paycheck–there is free filtered water in the cafe eating area.
Do you have any tricks to getting a cheaper salad bar at Whole Foods?
I just hope they don’t figure out how we are getting the most of the bar, and start raising the prices!
4Aug
2012
Dolor Fermentum Nibh
4
Aug2012
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Consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur.
Morbi leo risus, porta ac consectetur ac, vestibulum at eros. Morbi leo risus, porta ac consectetur ac, vestibulum at eros. Aenean lacinia bibendum nulla sed consectetur. Donec ullamcorper nulla non metus auctor fringilla.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aenean lacinia bibendum nulla sed consectetur.
Sed posuere consectetur est at lobortis. Nullam quis risus eget urna mollis ornare vel eu leo.
Nullam quis risus eget urna mollis ornare vel eu leo. Praesent commodo cursus magna, vel scelerisque nisl consectetur et. Cras mattis consectetur purus sit amet fermentum. Nulla vitae elit libero, a pharetra augue. Maecenas sed diam eget risus varius blandit sit amet non magna. Curabitur blandit tempus porttitor.
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Consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur.
Morbi leo risus, porta ac consectetur ac, vestibulum at eros. Nulla vitae elit libero, a pharetra augue. Etiam porta sem malesuada magna mollis euismod. Etiam porta sem malesuada magna mollis euismod. Morbi leo risus, porta ac consectetur ac, vestibulum at eros.
Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Donec ullamcorper nulla non metus auctor fringilla. Fusce dapibus, tellus ac cursus commodo, tortor mauris condimentum nibh, ut fermentum massa justo sit amet risus. Integer posuere erat a ante venenatis dapibus posuere velit aliquet. Maecenas faucibus mollis interdum. Sed posuere consectetur est at lobortis.
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