What’s for Lunch?

April 24th, 2013 | Posted by Nicole in Eats of the Week - (1 Comments)

I am a big fan of packing lunches for my day. I used to pack lunch the night before, but now I mostly do it in the morning. I just make sure I set enough time to do it–and it only takes 5-10 minutes! The payoff is huge. You save calories and a lot of money by eating packed lunches.

I recommend this to my patients all the time, but they complain that it takes too much effort. If it’s not part of your routine, it’s time to create this new habit. It may be a little difficult in the beginning, but it will get you feeling healthier in no time :-)

People are always wondering what I am eating for lunch, so I will post a few examples for you. You can also follow me on Instagram where I post many of my lunches ;-)

Brown Rice “Pizza” Tortilla

This was one that I made on my day off in the toaster oven. A brown rice tortilla, topped with fat free ricotta, sun dried tomatoes, spinach, sliced peppers, onions, and then topped with some cheese at the end.

wrap as pizza

tortilla as a pizza

Turkey Burger Salad

This is a typical lunch leftover. I usually will take whatever leftover dinner meat/protein that we have cooked and put it on top of some salad greens. A little crazy, but it is super easy.

turkey burger salad

Whole Foods Lunch

This is not really a pack-a-lunch meal, but Whole Foods lunches can be a treat from time to time. I usually get some type of kale salad with a protein source like tuna (pictured below). and of course, a kombucha to drink. The salad was only $4!! The trick is to fill it mostly with greens that don’t weigh that much.

lunch at Whole foods

Black Bean Burger Leftover Lunch

This is another leftover lunch from when we made homemade black bean burgers. I added a side of Brussels sprouts, all on top of  a bed of spinach. On the side, I think I had some salsa and light sour cream.

homemade black bean burgers

Lighter Tuna Salad

Most tuna salad can be crazy high calorie because of all of the mayonnaise. But, we make ours with a light or olive oil mayo and some other seasonings (and some mustard).

Just another typical lunch of a protein on top of some veggie or greens!

healthy tuna salad

I use very little dressing due to the flavor of the other ingredients. And, I don’t like when my lettuce gets soggy.

You may be asking where are all of the carbohydrates? Well, I usually eat fruits and nuts for my snacks during the day, and more carbs in the morning and evening (example: oatmeal and sweet potatoes). If we had leftovers that work well to bring to lunch, I will include it (for example: beans or quinoa). I usually pack some sort of side to my lunches–maybe another fruit or random healthy snack like Mary’s Gone crackers!

My lunch bag is similar to this one below. I like it because it looks more stylish and like a purse–not a diaper bag or lunch box!

What is your typical lunch?

, , , , ,

Healthy Mug Muffins

February 25th, 2013 | Posted by Nicole in Recipes - (0 Comments)

For a long time now, I have seen other bloggers posting their cake mugs or mug muffin ideas online. I didn’t think much of it because I immediately thought of it as an unhealthy cake.

But, you can easily turn it into a healthy snack or breakfast!

healthy mug muffin

healthy cake mug

I found this recipe from Chocolate Covered Katie for the mug muffin pictured directly above. It came out great, so I used this as my starting point to make a healthier mug muffin.

Healthy Protein Mug Muffin

Ingredients:

  • 1/2 a banana (or 1 small) mashed–or you could use applesauce, sweet potato, or pumpkin
  • 2 Tbsp. brown rice protein powder
  • 2 Tbsp. oat flour
  • 2 packets stevia
  • 3-4 Tbsp. almond milk (or until the consistency of cake batter)
  • 1-2 tsp. pumpkin pie spice
  • 1/4 tsp. baking powder
  • splash of vanilla extract
  • pinch of salt
  • dash of cinnamon
  • pinch of walnuts or almonds for the top

Directions

  1. Combine all ingredients until you get a cake batter consistency. Top with walnuts.
  2. Microwave about 60-75 seconds.
  3. Cool 2 minutes before attempting to eat. It will be VERY hot.

Approx Nutrition Facts: 300 calories, 35 g carbohydrates, 7 g fiber, 9 g fat, 28 g protein, 38% of your DV for iron! Very low sugar–only from the banana.

Perfect nutrition for the morning. I ate some more cantaloupe, and the rest of the banana to go with it all!

, , , , , , , ,

Juicer Muffins

January 23rd, 2013 | Posted by Nicole in Recipes - (0 Comments)

Huh? What?

Yes, juicer muffins! The perfect use for leftover juicer pulp:

juicer pulp

Look at all that shredded carrot pulp just waiting to be eaten.

I got a new and FREE juicer from NutriPro (more on that later), and now have all this excess plant material. I don’t want to be wasteful, so I whipped up this concoction:

carrot muffins

These “muffins” definitely seem like “health food” upon closer inspection and taste. But, they passed the Mr Cyclist taste test.

Ingredients (*I am not completely sure on this as I just threw ingredients in a bowl!):

  • 24 oz. (3 cups) carrot pulp leftover from juicing (mine had traces of celery and ginger in it)
  • 1 cup oat flour
  • 1 cup brown rice flour
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1  Tbsp. cinnamon
  • 1 Tbsp. pumpkin pie spice
  • 2 Tbsp. sugar
  • 12 packets stevia (about 3 Tbsp.)
  • 1-2 tsp molasses
  • 1-2 tsp vanilla
  • 1 egg
  • 1 cup milk (may need to add a little more until moist)
  • 1/2 cup raisins

Mix all together and bake in greased muffin tins at 375 F for about 20-23 minutes (or until the tops become a little more crisp).

juicer muffins

There is A LOT of carrot in these muffins. That is where they get the deep orange color from. Plenty of vitamin A!

, , , , , , , , ,

Quinoa Guacamole Salad

January 20th, 2013 | Posted by Nicole in Recipes - (0 Comments)

I call this “guacamole quinoa” because that is what it tastes like: guacamole mixed with quinoa.

guacamole quinoa

This recipe is filling, tasty, and contains all the nutrients you need: Healthy fats, complete proteins, vegetables, fruit, high fiber, and a healthy carbohydrate.

I am not sure where I originally got this recipe idea from, but I know it was first adapted from Oh She Glows. I modified it to make it fit the ingredients I had at home, so here you go:

Quinoa Guacamole Saladavocado quinoa

Cooking time: About 30 minutes     Serves: About 4-6

Ingredients:

  • 1/2 cup dry quinoa (Mr Cyclist doubled this because he thought it wasn’t enough, but agrees that it should’ve been 1/2 cup)
  • 2 cups water with large pinch of salt or reduced sodium vegetable broth
  • 1 small can chickpeas, rinsed
  • 1/2  a pint of cherry tomatoes, sliced (about 1 cup)
  • 2 cups of fresh spinach or about 3/4-1 cup frozen and squeezed dry
  • 1/4 cup chopped red onion
  • 3-4 cloves garlic, minced
  • 2 avocados, sliced
  • 1/2 a bunch of fresh cilantro (or you could use a tube of puree cilantro herb to season)

    Dressing (from the Diva Dish):
  • Juice of 1-2 lemons
  • Zest of 1 lemon
  • 2 tsp. dijon mustard
  • 2 tsp. olive oil
  • 1 tsp. honey
  • 1 tsp. cumin
  • 1 tsp. ground coriander
  • salt and pepper

Directions:

  1. Cook quinoa according to package. Meanwhile, mix all your dressing ingredients together and prepare the rest of your ingredients.
  2. When the quinoa is near done, you can stir in your spinach and cilantro, and continue to heat until they are cooked in.
  3. Add the chickpeas, onions, garlic, and seasonings to quinoa.
  4. Add your dressing, then cool the quinoa. You can put it in the fridge for a little while or over a bowl of ice.
  5. Add in the tomatoes and avocado. Stir to combine until it is creamier. Put back in the fridge for another 5 minutes or so.

Serve with a cilantro garnish! You can also add some crushed red pepper for spice or a little chipotle chili powder.

quinoa avocado salad

Mr Cyclist says this wasn’t his favorite dish, and doesn’t want to make anymore cold quinoa dishes. He says he prefers it warm. So, if you like, try the dish warm and see if you like it better. I think it is good either way. I loved how easy it was to take to work for lunches. It is a complete meal all-in-one.

 

, , , , , , ,

Easy Zucchini “Fries”

January 10th, 2013 | Posted by Nicole in Recipes - (0 Comments)

OK, these are not really “fries”, but something that resembles a fried zucchini strip.

zucchini fries

They are super easy to make, and a great way to eat your vegetables without a lot of extra ingredients. They had great texture and taste delicious!

Ingredients:

  • 3 zucchini, rinsed, and patted dry
  • About 3 oz. grated/shredded Pecorino Romano cheese (you could also use Parmesan)
  • Olive oil to coat the pan
  • 2 tsp. Garlic powder
  • 1 tsp. Dried onion or shallot flakes
  • Pinch of red pepper flakes
  • Pinch of salt and pepper

Directions:

  1. Preheat the oven to 400 F. Slice the zucchini like the picture shows below.
  2. Arrange on baking sheet. Sprinkle with seasonings (do not add cheese yet).
  3. Bake for about 15 minutes.
  4. Add the cheese liberally. I shredded my cheese right on top of the zucchini.
  5. Place under broiler until it becomes golden brown–almost crispy.

baked crispy zucchini

Then, enjoy with dinner :)

zucchini fries

Yum!

, , , , ,

Mashed Cauliflower instead of Mashed Potatoes

November 26th, 2012 | Posted by Nicole in Recipes - (0 Comments)

I have mentioned my mashed cauliflower many times before, but have never posted the recipe for you guys. Well, it seems to be perfected, so here you go!

Everyone seems to love it, even my brother, Danny, who doesn’t like too many vegetables. And, it is a great healthy and light alternative to mashed potatoes. Especially, for those who want to eat more vegetables and a few less carbohydrates.

Mashed Cauliflower

Makes 4 large servings or 6 medium servings.

Ingredients:

  • 3, 12 oz. (36 oz. total) packages of frozen cauliflower (the frozen kind seems to get a little softer for mashing), thawed
  • 1 Tbsp. olive oil
  • 1 yellow onion, chopped
  • 2-3 tsp. minced garlic (or about 4 fresh cloves, minced)
  • 1 Tbsp. dried parsley (or fresh)
  • 1 tsp. ground rosemary
  • 4 Tbsp. light cream cheese or reduced fat
  • 1 Tbsp. real butter or Earth Balance
  • 1/4 cup grated parmesan cheese (sometimes I taste it, and end up adding more)
  • salt and pepper to taste

Directions:

  1. In a medium saucepan, steam your thawed cauliflower for about 10-15 minutes.
  2. Meanwhile, cook your onions and garlic in the olive oil on medium-low until caramelized a golden brown.
  3. Add your herbs and seasonings to the onion mixture.
  4. When the cauliflower seems soft enough to mash, empty the water from the pot, and put the cauliflower back in that pot over the warm stove-top. Add your onion mixture, cream cheese, parmesan, and butter to the warm cauliflower. Mash with a potato masher (works best) or large serving utensil until it becomes smoother. This will take about 3 to 4 minutes.
  5. Taste and see how you like it. At this point, I may add additional herbs or spices, or another pinch of parmesan. You can check your consistency as well. I don’t mind mine chunkier, but others may like it smoother.

You can see that my recipe comes out more yellow in color because I use caramelized onions. You could omit them, and try using some dried onion flakes instead or more onion powder to get a whiter color like a potato. But, I love onions!

I also tried to snazz-up my dining table with some holiday decor.

Picture didn’t come out so great this time, but you get the idea. Used white lights behind the drapes, and used leftover Christmas tree branches in the centerpiece.

, , , , , , , , ,

Halloween Weekend and Detox Kale Soup

October 29th, 2012 | Posted by Nicole in Recipes - (0 Comments)

Busy weekend! Met up with Valerie for dinner, and then a macaroon hunt.

It was a serendipitous day! Everything worked out. We found the most delicious desserts and macaroon at Joli Kobe Bakery.

Believe it or not, I don’t think I have ever had a macaroon before! I think the texture is amazing–chewy and a little crunchy. Delicious flavor. But, the part I don’t like is that they taste almost sickeningly sweet. I may just be more sensitive to sweetness.

Still, we ended up eating quite a bit of sugar this weekend. Nutrition fail. But, that’s OK–we tried some new things and it was out of my ordinary routine. And… went out dressed up like cat woman!

So, now you see the need for this detoxifying kale soup!

Kale is jam-packed with antioxidants, vitamins, and minerals. I call it a “detox” soup, but I happened to have all the ingredients in my fridge, and it was a cool, dark fall day. Perfect weather to stay at home and cook.

Kale and Turkey Sausage Soup

Makes 8 to 10 servings. So, feel free to freeze some after making.
Recipe inspired by Skinny Taste.

Ingredients:

  • 1 Tbsp. olive oil
  • 2 medium-small yellow onions, sliced or chopped
  • 4 large carrots, peeled and sliced
  • 1 lb. bag of kale
  • 4 cloves garlic, chopped
  • 1 white potato or 1 large sweet potato, diced
  • 1 lb. spicy, lean turkey sausage
  • 2-2.5 Qt. of your preferred broth (chicken, vegetable, or reduced sodium). *If you use the regular broth (not reduced sodium), you may want to add about 4 cups of water to make it not too salty.
  • 1-2 tsp. crushed red pepper
  • 1 tsp. ground rosemary
  • 1 Tbsp. dried parsley
  • pepper

Directions:

  1. Add the olive oil to a large stock pot, and saute the chopped onions 3-4 minutes. Next, add the carrots and cook for a few more minutes. Add the garlic.
  2. Add the turkey sausage (I squeeze out of the casing so that you get a more ground turkey texture). Stir, and break up the sausage with your spatula or spoon. Cook about 3 minutes.
  3. Add a small amount of broth (about 2 cups) and then add the kale gradually to the pot. Allow the kale to steam slightly (cover the pot), and shrink down. Continue to add kale until you have used the whole bag.
  4. Next, add the rest of your stock, potatoes, and seasonings. Stir to combine. Cover and bring to a boil.
  5. When you have brought to a boil, reduce heat to a simmer. Simmer about 30-45 minutes on low.

Serve by itself, or others may like some melted cheese of their choice on top!

Now time to have a healthy week! Going to enjoy the fall leaves and go for a run today. How about you?

, , , , , ,

Naked Shrimp Burrito

October 16th, 2012 | Posted by Nicole in Recipes - (1 Comments)

Oh no, these shrimp are missing their burrito shell!

Leaving off the tortilla usually saves about 200 calories, and saves you from white processed carbohydrates and sometimes nasty trans fat! Plus, an added bonus is that you get to eat all the yummy filling, and leave off the flavorless shell.

Naked Shrimp Burrito

Makes about 3 servings.

Ingredients:

  • 1 cup dry brown rice
  • 2 1/2 cups water
  • 1 can black beans, drained
  • 2 Tbsp. fresh cilantro, chopped or use 5 frozen cilantro cubes (can find a Trader Joe’s or Whole Foods)
  • 1-2 tsp. cumin
  • 1/2 tsp. dried ground chipotle pepper
  • 1/2 lb. frozen shrimp, thawed, deveined and peeled (about 7 shrimp per person)
  • 1-2 Tbsp. olive oil
  • 1 large green pepper (or 2 small), sliced
  • 1 medium yellow onion, sliced
  • 1 Tbsp. taco seasoning
  • 1 tsp. garlic powder
  • 1 tsp. cumin
  • 1/2 tsp. dried ground chipotle pepper
  • 4 cloves garlic, minced
  • salt and pepper

Directions:

  1. Prepare the brown rice according to the package, and add a pinch of salt to the water. Add the next 4 ingredients after the rice and water when the rice has about 10 minutes left of cooking. Stir to combine, then put the saucepan lid back on to cook together the remaining 10 minutes.
  2. Meanwhile, in a large saute pan, heat olive oil over medium heat and add the onions. Cook for about 5 minutes. Then, add the green pepper along with a pinch of salt and pepper. Cook about 3 more minutes until slightly softened.
  3. Combine the thawed shrimp in another bowl with the taco seasoning, minced garlic, cumin, chipotle, and garlic powder. Add the shrimp mixture to the pepper/onion mixture. Turn the heat down to medium-low. Stir and cook until the shrimp have all cooked through (about 4 more minutes).
  4. Taste test your rice and shrimp mixture to see if you like the flavor. You can always add an extra pinch of spiciness if you like hot food.
  5. Serve the shrimp and peppers over top of the black beans and brown rice. Garnish with cilantro if you like, or add salsa on top, or maybe some avocado!

Makes a balanced meal, full of fiber and nutrients, and packed with flavor!

, , , , , , , ,

Freeze Ahead Black Bean Burgers

October 2nd, 2012 | Posted by Nicole in Recipes - (2 Comments)

I was browsing the website, skinnytaste.com, the other day and came across this idea for black bean burgers made from scratch! I thought, how hard can that be?

It would give me another use for my food processor again. And, the best thing I love about this recipe is that you can make a bunch, and store in the freezer until you are ready to make a burger. They freeze extremely well.

Freeze Ahead Black Bean Burgers

Makes about 12-13 burgers

Ingredients

  • 2, 16 oz. cans black beans, rinsed and drained well. Pat dry with paper towel.
  • 1 small red pepper (if large pepper, use a little less), cut in large pieces
  • 1/2 a bunch of fresh cilantro
  • 4 chipotle peppers in adobo sauce, with 2 tsp. of the adobo sauce
  • 1/2 a yellow onion, sliced
  • 2 eggs
  • 1 1/4 cups quick cooking oats (use GF oats to make GF recipe)
  • 4 cloves garlic
  • 2 tsp. dried cumin
  • pinch of salt
  • 1 Tbsp. olive oil, for cooking

Directions:

  1. Rinse and drain the beans. Make sure to dry well. Excess moisture in this recipe makes the burgers too liquidy.
  2. Put all of the ingredients in a large food processor, and blend together! If you do not have a large food processor, you can use a smaller one to blend all of the ingredients except the beans. You can mash the beans with a fork, and then stir the ingredients together.
  3. Chill the mixture for about 30 minutes to help firm so you can make into burgers.
  4. Next, line a large plate or baking sheet with wax paper or plastic wrap. Spoon out the plate like you are making large cookies.
  5. Cover with another sheet of plastic wrap and freeze until you are ready to make the burgers. **I recommend freezing in a plastic freezable container if you are not going to make that night or the next day.
  6. To cook: Heat a large saute pan with 1 Tbsp. olive oil on medium. Add the burgers still frozen to the pan. Cooked uncovered for about 6-8 minutes per side. Flip when they become firm enough to put the spatula underneath.

You could serve on some whole wheat buns, or just eat it by itself. I prefer it on top of a salad with some avocado! Yum!

The next day, I brought it to work with a side of Brussels sprouts.

, , , , , , , , , ,

300 Calorie Meal: Kale Egg White Omelet

August 8th, 2012 | Posted by Nicole in Love Your Humps | Recipes - (0 Comments)

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
  1. 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.
  2. 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.
  3. Cook for another 2-3 minutes. Turn the heat down, and add the egg whites.
  4. 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.
  5. When it looks like the egg mixture is set, flip as best you can with a spatula. Cook 2 more minutes.
  6. 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

, , , , , , , , ,