WIAW #26 What Can't You Eat With a Cup and Spoon?

And here we are again, coming to the end of another month. School is back in session, Summer is winding down, Fall is fast approaching, and fresh winter squash will be in markets soon!  I always get excited for the multiple winter squash varieties that arrive for the season and try to switch them up.

Are you going to change your staples along with the season?  I will definitely use less canned pumpkin and more fresh squash as it comes in season.  I typically use squash as a base to make thick and creamy protein smoothies, but always enjoy some diced and roasted too.

My squash staples tend to be Spaghetti, Butternut, Acorn, and my ultimate fav....Delicata! I can't wait for Delicata to show up so I can stock the kitchen and use them in my decadent smoothies; they won't last long.

Speaking of smoothies, I like them thick enough to eat with a spoon and have had them every night for over a year now.  Maybe I missed a day or two, but no lie, every night.  Thick, healthy, and creamy smoothies in a cup are my summer staples that will be carried right into fall; then winter, then Spring, and...you get the idea.  Never ending!

I blend two smoothies every night that are part dinner, part dessert, and totally healthy; except for when I add vodka or bourbon. : )  The first smoothie is mostly all veggie with frozen organic spinach, a mixture of different steamed veggies, and a little bit of frozen fruit.  I'll add ginger, nutmeg, cinnamon, and unflavored protein powder to the first, and the second one is more of a treat with chocolate, vanilla, peanut butter, or banana flavor.

The smoothies are sweetened with unprocessed stevia and they send feel good vibes all over; the perfect end to the day.  I work out in the evening, and make these right after to place in the freezer to help thicken the mix.  After my nightly salad (another staple), I take the first mix out of the freezer, top with a little lowfat cottage cheese, and proceed to ease my mind and block out anything stressful in the day.

Big batch of PB Protein Smoothie for a Quick Cup Refill!

While the ingredients might change, eating the mixtures with a cup and spoon will stay.  I would eat every meal with a cup and spoon if I could. Well, almost, I enjoy finger foods and sandwiches too much to put those in a cup.

My eats this week are pretty lackluster and I didn't take many pictures since it's been the same thing most days lately. So instead of a collage of daily meals, I made one with the many smoothies in a cup I've savored throughout the summer. Stay tuned for my smoothies in a cup Fall edition....coming this Fall.

I posted a few pics of my eats, but I apologize now for the lack of my foodie photos this week.  Hopefully I'll get on track again soon!  As always, thanks to Jenn at Peas and Crayons for putting on and hosting these fun What I Ate Wednesday events! Even with her husband back from overseas and her vow to never leave his side, she's still able to post and host.

Happy What I Ate Wednesday!
Hope the rest of the week is smooth sailing right into the extended weekend!

Breakfast - mix of steamed beans and veggies with spicy brown mustard stirred. I had a fresh fig and baby carrots on the side.

Lunch - More steamed bean and veggie mix with mashed sweet potato; another fresh fig; homemade granola for a little treat.

Dinner - My standard giant salad with brussels, broccoli, water chestnuts, kipper filets, and radishes with homemade red pepper salsa for dressing

Second Dinner/Dessert - Microwave chocolate protein bread (more like cake, used this recipe I posted before and added cocoa powder) and a big serving of plain 0% CHO topped with roasted peanuts from my Foodie Penpal; more granola might've found it's way into a cup with almond milk, and I migh've just had a spoon to eat it with.  Just saying.

I just finished the first 30 out of 90 days of the Supreme 90 Day workout DVD's my mom got me for my birthday. Thanks, mom, I take back the jokes I made about these videos in the past, they really work you hard! Of course, the instructor can be a little cheesy at times, but that just makes for something to laugh at while your quads are on fire from jump lunges right after finishing burpees, mountain climbers, thrusters, and triple axle handstand push-up flips.  Ok, I made that last one up, but just imagine what that would look like.

I'm still trying to fit my own heavy lifting routines and some running or biking into the mix, but feel I need to allow more time for recovery.  Maybe I'll try that....maybe.

Do you like eating things with a cup and spoon? What's your favorite way to eat most meals?

Have you ever followed a DVD program like the popular P90X or something similar? If not, do you want to?

WIAW #21: Mixed Veggie Protein Smoothie and Papaya Seed Salad for Fun Fitness Food

This summer is zooming by faster than you can say…ummm…zoom. That was bad, sorry. Anyway, although I’m not in school or anything, I can’t believe it’s almost “Back-To-School” season again! Once school’s in session, that means a longer commute to work though…bleh.


If you read my blog often, you probably know I like to puree random fruits and veggies to make creamy protein smoothies. I normally have some type of winter squash that I will steam and use for my smoothies, but lately I’ve been trying to branch out and try other things. Plus, sometimes you just don’t feel like cutting a big squash in half, scooping the seeds, cooking, and removing the skin every weekend.


So far I have used steamed rhubarb with strawberries which, obviously, made a very red but delicious smoothie. I’ve also tried green beans (not too bad), yellow summer squash (steamed and raw), and zucchini. Although it’s hard to beat pureed butternut squash for a super thick and delicious protein smoothie, I would (and do) use all of the above again.

It works for pies! Why not protein smoothies too?

This is a great way to pack in extra veggies while having a healthy dessert too. Stevia, frozen bananas or berries, peanut butter, and cinnamon can truly make the best tasting concoctions in my opinion; what do you think? Here’s one of my latest mixes with peas, carrots, tofu, vanilla protein powder, vanilla extract, stevia, and cinnamon. Like my cup and green koozie? This is my favorite way to eat my mixes; stick in the freezer for a while and enjoy with a spoon!

Another favorite of mine is to add fresh, pepper papaya seeds on my salad. Have you ever tried papaya seeds? They are not fruity at all and have a very strong pepper taste that is perfect on salad. I bet they’d pair well with a baked white fish or in a cold grain salad dish too.

In the fitness department, I’m making sure to keep it fun and varied with a mix of heavy barbell lifting, high-rep dumbbell DVD exercises, running, and swimming. I almost forgot, mowing the lawn with a reel mower twice a week ain’t no walk in the park either! Yes, I said “ain’t”; being a Texan allows me this right.


I love all of the workout circuits other bloggers have been posting and the ones all over Pinterest too. Just reading through them all is fun and makes me want to jump and do one right then. I like the ones with added weights over bodyweight circuits. Which ones, if any, do you prefer?


Sprinting makes up a lot of my running, but I’ve switched to swim sprints for variety and just more enjoyment. Nothing like some heavy lifting followed by a quick swim in the pool! Since my current goal is strength, I try not to go overboard on cardio, but I don’t feel complete without it. I guess I could just eat more. Think pea and carrot smoothies will help me get there?

Happy What I Ate Wednesday and as always, thanks to Jenn at Peas and Crayons for hosting this fun blog event!

[B] Steamed veggies and tuna; rooibos tea mixed with black Tea (thanks to my Foodie Penpal!)

[S] Cut fresh red pepper and fennel with green tea

[L] Tuna-Millet Green Bean Salad

[Workout] Barbell Power Clean, Supreme 90 video, and mowing with a reel mower

[D] Gianormous salad with papaya seeds and sautéed bay scallops (you can’t see the scallops, but they’re there!) and homemade lentil veggie salsa; [D2] Veggie black bean peanut butter dip mixed with Chobani plain Greek yogurt, and pistachios; Pea, Carrot, and papaya protein smoothie; I added CHO on top later

My Lentil Veggie Salsa before the processor

I'm thinking about following the Supreme 90 Workout videos all the way through and give the barbell a break.  What do you think about this change?  It's hard to give up the barbell as it just feels good, but these videos can really work you if you use heavy dumbbells! Stay tuned for updates!

I stress way too much about working out b/c I don't ever feel like I do enough.  Really, my body is screaming at me to rest.

Q: Are you following a certain plain or just taking it day by day?

Q2: Do you have trouble giving your body a break or do you look forward to the rest day every week?

WIAW #17 Sensible Liquid Snacking with Jay Robb Proteins

Sensible snacks can be low or high calories, raw or vegan, low carb or high protein? Each person’s preferences/needs can and do vary which makes a sensible snack for one person, not so sensible to the other. Whatever the type, one thing’s for sure, the least processed the better!

For me, marathon training for the past several years meant high carb snacks were king. I’d go through cereal (healthy, whole grain kinds with less than 6g sugar, mind you) like the Cookie Monster with cookies. Check out an old post I wrote confessing my love for simple, healthy cereal here.

Now that I’m not running 70+ miles per week and focusing on strength training, my snacks are more focused around quality protein. Jay Robb recently sent me several whey and egg white protein mixes and bars to sample which were great for work. Liquid snacks like Jay Robb’s healthy protein shakes are instant portion control, delicious, and definitely sensible. Sweetened with all natural stevia you get 25 grams of high quailty chocolate, vanilla, strawberry, tropical dreamsicle, and pina colada portable protein.

I sampled each flavor by mixing with water and ice before leaving work to work out. The whey protein mixed easily and hit the spot in terms of taste and consistency. I imagine these would make a great smoothie base, but I wanted to try them with water to get the true taste of the product. The egg white powders, on the other hand, left a slightly bitter aftertaste that kept me from fully enjoying the mix. Chocolate was my favorite with the dreamsicle at a close second; it's so refreshing in this Texas heat. Given the choice between egg or whey, I say “Go Whey!”

The protein bars come in fudge brownie, peanut butter, and cashew-coconut. All of these provided a very filling snack for in between meals at work and all were a delight to consume. Of the three, cashew-coconut was the most unique and flavorful. I’ve mentioned before, though, that I don’t buy a lot of bars, but if I did, it’d be the cashew-coconut.

Finding high quality protein powders is always hard; it seems so many claim to be healthy, but have crappy artificial sweeteners and oils added. These ingredients have no business in my body, and I fully appreciate Jay Robb’s products for keeping the bad stuff out and good stuff in. Give their whey protein or protein bars a try next time you’re at the store; your body deserves it!


Now, on to what makes this day so special, my WIAW eats! I’d like to thank Jenn over at Peas and Crayons for hosting this fun-filled event. Otherwise, who would know what I ate Wednesday?


Happy What I Ate Wednesday!







B-Fast:
Steamed veggies with cayenne and salmon; the celery sticks doubled as my "utensils"; after I was done, I cooled down from the spicy cayenne with a frothy stevia sweetened PB Crave CoCo Bananas coffee frappe.

Snack:
I ate breakfast pretty late, so I just had some green tea to hold over until lunch.


Lunch:
Crock-pot white bean and veggie stew with rosemary balsamic tilapia; baby carrots; dehydrated okra; double dose of green tea with an apple cinnamon herbal tea mixed in.

Snack:
Jay Robb Strawberry Whey Protein shake with Strawberry Zevia, strawberries, and rhubarb. This strawberry rhubarb shake was the perfect balance of tangy sweetness and I will have to make this again for a nighttime treat.  So refreshing with the little bubbles from Zevia.

Dinner:
Beets and Brussels salad; there was arugula, creminis, and a homemade veggie-lentil puree dressing not pictured, they just look cleaner before I make a big mix; homemade white bean chocolate protein dip with plain non-fat Chobani Greek yogurt and an overnight oat peanut flour microwave muffin...or two : )

There you have it, the last Sensible Snacking post for June.  Can you believe it with be the 4th of July for the next WIAW?!  Pandemonium, I tell ya!

Do you ever choose sensible liquid snacks instead of solid food?  

I enjoy the little cartons of individual sized organic 1% milk from Horizon sometimes.  I know it's wayyy more cost effective to buy a full carton of milk and just pour into my own portable cup, but I love just having these in my drawer and being able to chill when I want. Plus, my other favorite, pureed fruit and veggie protein smoothies are a liquid-solid hybrid since I use a spoon.  Yum, so comforting!

Healthy Low-fat Cherry Cola Zevia Protein Smoothie

Are you a blender fanatic? Do you find yourself searching for new and interesting things to blend into a cool, creamy, and healthy smoothie for a guiltless pleasure any time of day?

I am and do this often; basically daily. I’ve blended beets, zucchini, yellow squash, winter squash, spinach, carrots, and a few other veggies with some fruit, protein powder and milk to create luscious smoothies.

So, as I sat staring the six pack of Cherry Cola Zevia I had at home, it was only natural to want to blend it into a tasty treat to enjoy after dinner.

It’s so simple; take a delicious and healthy drink like Zevia, add fruit, veggies, protein powder, and anything else you add to smoothies, blend and enjoy. You don’t even need to worry about adding extra sweetener; the zero calorie stevia that sweetens Zevia plus whatever fruit you use will be more than enough.

I cut heart shapes out of the Cherry Cola Zevia Protein Bread I made.  This is a perfect combination if you like to have something to dip in your smoothies.

Such a simple pleasure that I’m sure is not used or appreciated by many people. Hopefully this will inspire more of you to leave the sugary ice cream at the store and make something healthy at home. You won’t miss the guilt from having a heavier treat, and maybe you’ll even appreciate the extra energy you have from something healthy like this.

Cherry Cola Zevia Protein Smoothie
Serves 2

 Ingredients
1 12oz can of Cherry Cola Zevia; I opened a can a let it sit a few hours to help reduce the carbonation
1 frozen ripe banana
2 scoops unflavored or vanilla protein powder; I used stevia sweetened whey protein
1 tsp pure vanilla extract
1/4 cup plain, non-fat Greek or regular yogurt
1/2 cup pureed beets; these really help turn your smoothie red, but pumpkin or carrot puree is good too

Add all ingredients to a blender or food processor (I used my Magic Bullet) and blend until smooth and creamy. If needed, add some milk (dairy or non-dairy) to thin it out. Garnish with fresh cherries, kiwi, or strawberries….or just pour and enjoy!

Try this with all of the Zevia flavors to see what you can come up with. I think next time I’ll use the Cream Soda Zevia for a comforting smoothie bursting with vanilla flavor.

This easy recipe is a must for the hotter days ahead; might as well start practicing now.

Q: What is your favorite flavor smoothie? Would you rather drink your smoothie or have to use a spoon?
I love a thicker smoothie where I can add something crunchy and use a spoon to devour all of its goodness. Yum!

Meatless Monday: Green Smoothies and Black Beans with Brown Rice

 How was your weekend? Did you do anything “green” for St. Patrick’s Day?

I took a shot at making a green smoothie with frozen banana and spinach; first vanilla flavored, and then mint chocolate. I was hoping to replicate the green smoothie Katie made on her blog at Chocolate-Covered Katie, but it wasn’t quite the same.

What do you think?

Do these compare?

At least Kelley enjoyed her mint chocolate smoothie!

I topped mine with pistachios (more green!) and frozen chopped carrots for good contrast.



Kelley and I walked over to a neighbor’s house on Saturday night for a St. Patrick’s neighborhood party and we finally got to meet some neighbors. We just moved in a few months ago, so it was good to mingle with the people we usually just wave to as we pass by.

There was green food and beer throughout the host’s home, but nothing Kelley and I really cared to try. However, I did find myself wondering if any green food was made “green” by pureeing spinach or another green veggie instead of artificial coloring. Beer pureed with spinach…anyone? Didn’t think so.

I cooked more NuNaturals stevia sweetened protein snacks than usual this weekend and they all came out pretty good. Well, besides the microwave chocolate cake I tried to make without actually measuring ingredients; as you can see, that didn’t go so well….



Mug Overflow!



The remains....



Cooking and preparing food each day takes a lot of my time and always leaves Kelley waiting for me to finish. The extra snacks I cooked are meant to replace my daily purees of squash, fruit, and almond milk as well as chopping apples and carrots to use as a mock cereal. Basically, I’m trying not to eat so much with a spoon and a cup which is my most common manner of eating in the evening. We’ll see how it goes this week, but with some of the goods I cooked, it shouldn’t be too difficult.

Yum! Who needs stuff in a cup with these Chocolate Protein Brownies?

Packed and ready for lunch!!

Today’s Meatless Monday lunch will be black beans and brown rice; I wasn’t lying about having beans and rice on Friday’s Post! This is no disappointment though; I snuck a taste (quality control!) and am very pleased with the outcome.

Want to make this for yourself? It’s easy, healthy, and inexpensive….a winning combo!

Ingredients (serves 3-4):

•3/4 cup brown rice
•3/4 cup dried black beans, soaked overnight (you can use canned too, just rinse and drain first)
•3 - 4 cloves garlic, minced
•1 onion; I used a package of frozen and chopped onion

•1 package of frozen French style green beans

•1 package of frozen chopped broccoli
•1 cup preferred broth or stock
•1/2 cup of your favorite salsa

•2 tablespoons spicy brown or yellow mustard

•Mixture of several herbs and spices including: cumin, chili powder, basil, cilantro, turmeric, and cayenne

Directions:

1. Heat non-stick deep skillet or sauce pan on medium-high

2. Add garlic and onion. Cook for three minutes or until soft

3. Add rice and stir around to lightly toast it; about one minute

4. Add all remaining ingredients
5. Cook for about 45 minutes; the liquid should be mostly absorbed

Told you it was easy. If you don’t mind have things more than once a week, I’d suggest making a double batch for another meal throughout the week.

Have you ever made a large (to you) purchase and felt the need to cut back elsewhere?

I have (hence the recipe above), but I’m sure we’d be ok either way. Plus, this new camera takes some great pics! Enjoy your week!

You Won't Be Blue with Tofu

Are you averse to using tofu?  Have you actually tried it or just don't like the image that comes to mind when you hear the word?  Despite what flavor you think tofu imparts, it is actually pretty neutral and will take on the taste of whatever you pair it with.

I'm not a vegetarian by any means, but I try to make most of my diet plant based incorporating high quality, farmer-raised meat as a complement.  Tofu is a great source of high quality plant-based protein and can be found in the refrigerated (fresh) and grocery sections (aseptic package).  You can buy it anywhere from extra firm, to use in stir-fry recipes, to silken, to use in blending smoothies or as a healthy alternative to mayo, cream cheese, oil, and other creamy products.

Why use tofu?  As I mentioned already, you get high quality protein with little fat, and it is rich in B-vitamins and iron.  Tofu is also a low sodium food for anyone watching their sodium intake.  Tofu is one of the foods with the highest content of Tryptophan, which is an essential (our body can't produce it) amino-acid enabling the body to release serotonin and meltonin.  This, in turn, help us relax and feel more at ease.....this is a benefit very welcome to me.

What do you do with it?  Here is a quick list of great ideas to get you started:

Add chunks of firm tofu to soups and stews.

Mix crumbled tofu into a meatloaf for a pleasant light dish.

Mash tofu with cottage cheese and seasoning to make a sandwich spread.

Create your own tofu burgers with mashed tofu, rolled oats, chopped onion and your favorite seasonings.

Marinate extra firm tofu in barbecue sauce, char it on the grill and serve on crusty Italian bread.

Add a package of taco seasoning to pan-fried, crumbled tofu, or a mixture of tofu and ground beef to tofu tacos.

Blend dried onion soup mix into soft or silken tofu for a cholesterol-free onion dip.

Stir silken tofu into sour cream for a reduced-fat baked potato topper.

Blend tofu with melted chocolate chips and a little sweetener to make a chocolate cream pie.

Replace all or part of the cream in creamed soups with silken tofu.

Make missing egg salad with tofu chunks, diced celery, mayonnaise and a dab of prepared mustard.

Scramble soft tofu together with your favorite vegetables and the spice turmeric to give it a yellow "egg-like" coloring. This delicious dish can be served as is or can be used as the basis for "tofu rancheros" by being wrapped in a tortilla and served with black beans and salsa.

Substitute pureed silken tofu for part of the mayonnaise, sour cream, cream cheese or ricotta cheese in a recipe. Use it in dips and creamy salad dressings.

My favorite is using lite silken tofu to blend with frozen fruit and squash for a nutritious and flavorful smoothie you can eat with a spoon! 

For a quick pudding fix, follow this healthy recipe:
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Is This Healthy Chocolate Mousse

(serves one)

• 4oz (1/3 of 12oz package) silken firm tofu (I use Mori-Nu)
• 1/8 tsp vanilla stevia
• 1 tablespoon dark cocoa powder
• dash of salt
• up to 2 tsp liquid (such as water or non-dairy milk)
• optional: almond or mint extract, instant coffee or espresso, peanut butter, flakes of coconut, or another fun flavoring– be creative!  I love using pumpkin puree with the tofu and adding pumpkin pie spice for a an excellent pumpkin pudding.

Add all ingredients to your blender and blend until smooth and creamy...or puddingy...y?

Something I've recently been using in my blender creations are steamed carrots.  For vegetables, they do offer a nice sugar content for a healthy sweet treat, and when cooked, they taste even better.  Here's what I do, you must try at least once...

Carrot Cake Milkshake

• 1 extremely-ripe, large banana (frozen)
• 1/4 cup dair or non-dairy milk (use more or less, depending on desired thickness.)
• 4oz lite silken tofu
• 1 tsp pure vanilla extract
• 6 drops of regular or vanilla stevia
• heaping 1/2 tsp cinnamon
• 1 small carrot (50g or so), peeled and steamed
• a very small dash (about 1/16) tsp salt to bring out sweetness

Blend all of the ingredients together in your blender, food processor, or even a Magic Bullet.

Using any vegetables mild in taste are great for adding healthy volume to frozen treats. Obviously, I like to use the tofu in sweet treat creations, but here are a few links to savory applications:

Healthy Spinach Dip

Tofu and Vegetable Stir-Fry

More great recipes found here

Really, any favorite dip of yours can be recreated using tofu as an alternative to a fatty, cream-based dip.  Try a few of your own creations using some favorite spices and veggies to see what you can make.

Something to note - with the abundance of genetically modified organisms (GMOs) that are grown and sold in stores, I always buy organic soy products or make sure they state "Non-GMO" on the package.  It's not proven there are any side-effects to GMO products, but I prefer to keep it safe with the food I put in my body.