Tuesday March 19th, Food Log

Good Morning Healthy People!

Here is yesterday’s food log…

mulan

Breakfast= Egg whites plus hot sauce again (I’m so creative) + coffee and SF hazelnut sweetener

Snack: Raspberry Activia Light

Lunch: Black Bean Burger, no bun, cashews + granola bar + fresca

Snack: Cottage Cheese, SF Pudding (I had an oreo w/this –I know it’s sugar but I had such a craving for it so I let myself have a little to fight that craving and fight the urge in the future, baby steps)

Workout: Outside run with the Bf and Pup 🙂

Dinner: Homemade Lettuce Shrimp Wraps (will upload recipe soon)

I think it’s really important to keep a food journal especially when you are trying to lose weight. What’s even more important is that you should write down everything you have including that spoonful of PB, the finger lick of icing…etc, before you know it you will bring awareness to exactly what you are consuming. Knowledge is power people!

Happy Eating and exercising,

xoxo

Jess

 

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Black Bean Burgers

Happy Tuesday Healthy People!!!

(I don’t think he got his awesome 300 physique eating burgers….just sayin’)

When I was little my cousins had this “Burger King” fake plastic play set up that we would play pretend and make burgers. Only problem is when I was little, for some reason there was noooo way I could pronounce Burger.  Every time I said it, it sounded like BOOOOGER.  Cute. Slash gross.  Anyways, all of the other 5 year olds loved this and made me be the drive thru window person who has to repeat burger the most. Needless to say…I was a vegetarian so the word burger didn’t even need to be located in my vocabulary…until…

BLACK BEAN BURGERS.

Let me just be honest. These burgers are BANGIN’

I found this recipe from webmd.com so you know it’s definitely legit.

But like I’ve said before I change up all my recipes from time to time so I like to put avocado spread or guacamole on mine or sometimes break it up and throw it over salad to lessen my carb intake.

Vegetarian, vegan (replace the egg with egg replacement!), carnivore, prescatarian, whomever you are….you gotta try this!!!

We are always looking to expand the diversity of food so you’re in for a treat.

This week’s challenge is to try a JUICE at least once!!! If you have a juicer…great! If not head to your nearest organic food place or google where there is one closest to you.  Seriously, you will get hooked on micronutrients in no time!

Happy Eating and Exercising,

XOXO

Jess

Dietitian’s tip:These black bean burgers may be prepared ahead of time and frozen. They’re higher in fiber and lower in saturated fat and cholesterol, so they make an excellent stand-in for regular hamburgers.

By Mayo Clinic staff

Serves 6

Ingredients

    • 1 1/4 cups dried black beans, picked over and rinsed, soaked overnight, and drained
    • 3 cups water
    • 1 bay leaf
    • 2 plum (Roma) tomatoes, peeled and seeded then diced
    • 1 yellow onion, chopped
    • 4 cloves garlic, minced
    • 1 tablespoon tomato paste
    • 1 tablespoon wine vinegar
    • 1 chipotle chili in adobo sauce, minced
    • 1 3/4 teaspoons ground cumin
    • 1 teaspoon salt
    • 1 1/2 tablespoons canola oil
    • 1/2 red bell pepper (capsicum), seeded and chopped
    • 1/2 cup cooked brown rice
    • 1/4 cup chopped pecans
    • 1 green (spring) onion, thinly sliced
    • 1 egg, lightly beaten
    • 3/4 cup fresh whole-grain bread crumbs
    • 6 whole-grain hamburger buns
    • 6 slices tomato
    • 6 slices red onion
    • 3 bibb lettuce leaves, halved

Directions

In a large saucepan over high heat, combine the beans, water and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaf.

While the beans are cooking, combine the tomatoes, half the yellow onion, half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin and 1/4 teaspoon of the salt in a small saucepan over medium-high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally, until the liquid is reduced and the mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to cool.

In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining yellow onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the remaining garlic and saute until they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the salt, transfer the mixture to a bowl and let cool. Set the pan aside.

In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into 6 patties, each about 3/4-inch thick.

In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning once, until nicely browned on both sides and heated through, 7 to 9 minutes total.

Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup.

Nutritional analysis per serving

Serving size: 1 prepared burger
Calories 389 Sodium 791 mg
Total fat 11 g Total carbohydrate 59 g
Saturated fat 1 g Dietary fiber 15 g
Monounsaturated fat 5 g Protein 16 g
Cholesterol 35 mg

Garlic White Wine Sauce (Vegan meal and Vegetarian Versions)!

Happpy WINES-day Healthy People!!!

I hope you had a wonderful Hump Day so far…Today inspired me to create a new recipe for both vegans or vegetarians and/or anyone who likes tasty good food!

WINE. Wein. Vino. вино. 酒. نبيذ. vin. wino. vang.

No matter what language you say it in, wine still tastes just as good 🙂

So tonight I decided to make whole wheat pasta with steamed broccoli and a garlic white wine sauce with pine nuts, the vegetarian version adds goat cheese!

Let’s Cook

To begin, set up your pasta and boil it.

Wash and rinse your organic broccoli and put it in a steamer of some sort (you can always microwave if you need to!)

mhmmm Broccoli!!!

Then start to make your sauce by getting a large sauté pan. MOST recipes say put in like a ridiculous amount of butter….

And since I wanted to make a vegan version of this/ I’m not a fan of butter I chose the following ingredients:

1.) Olive Oil

2.) White Wine

3.) Garlic

4.) Pine Nuts

5.) Almond Milk

6.) Basil

7.) Salt and Pepper

8.) Flour

early stages of sauce making...

So here’s the plan. I turned the burner on med high heat to begin drizzled some olive oil into the pan (maybe 1 tsp) and added 1 tbsp Garlic.

Coated the pan with the mixture, swirling it around.

Reduced Heat to Medium

Added 1 Cup of White Wine, I chose Chardonnay because I had it in my fridge…

Using a whisk, whisk it all up together.

Start to add seasonings, I had the salt and pepper grinders and would add as I went so it infused with the flavors.

I added 1/4 cup of pine nuts (this is for protein for all the vegans out there)

As I whisked I added about 1/8 cup more of olive oil, give or take…you don’t want it to be too oily because that’s fats although healthy fats you want to be aware of the amount!

Add more minced fresh garlic! I added a looottt because I love the flavors together. Up to you but I added about a tbsp more.

….might’ve added a little bit more wine…. (shhhh)

Then I reduced the heat to medium low and whisked in about 1/4 cup of unsweetened vanilla almond milk (because that’s what I had, I’m sure the regular one would work just as well)

As I was whisking I sprinkled in about a tsp of flour to thicken it a little bit, but remember this is an oil base dressing like sauce so it’s not going to be thick.

I kept the heat on low and added the broccoli to the mixture soaking up the flavors. Once the pasta was cooked I added that too and swirled around.

Put it on a plate, poured a glass of wine and added a little bit more ground pepper.

Bon Appetit!

….BUT….

I decided since I’ve been craving goat cheese lately (I know weird, esp with this vegan thing…) I would make an exception and add some to this dish. IT was sooo delicious. I planned on adding sundried tomatoes but realized I didn’t have any at home… 😦 but next time I would definitely add them or even roasted red peppers. This dish can be enjoyed hot or cold which is great to make the night before and have for lunch the next day #winning !

So I hope you can enjoy this dish someday, always feel free to make it yours with different ingredients–that’s what I love about cooking: it’s like art and you are the artiiist!

Happy Eating and Exercising,

XOXO

Jess

Coconut Curry Tofu with Veggies, Vegan!

Aloha world.

Since I imagine you like this pondering over the tofu section at the grocery store, similar to how I was before this guide:

Plato, the great philosopher

I found this guide to tofu if you ever questioned which firmness to buy at the grocery store:

This has been my favorite vegan recipe so far! 

Whatdoyaneed?

1 can of UNSWEETENED light coconut milk

1 package of extra firm tofu, drain and cubed

2 “mississippis” of oil (either peanut, olive, etc) drizzled around the pan

1 small onion, chopped

minced garlic

2 tsps of curry powder aka take the lid off and just eyeball how much you want

chop up cilantro and add one tight fistful

seasonings: garlic, salt, pepper, cayenne, turmeric

Veggies: anything youuuu want! I did 1 yellow bell pepper and brocolli

Howdoyoucookit?

Simmer, mhmm smells so good!

Begin by heating the large sauce pan on medium heat putting the oil, garlic and onion in and allowing it to simmer. Next add the can of coconut milk.  YUM.  Every time I say coconut I think of the song “put the lime in the coconut and drink it all up, she put the lime in the coconut called the doctor woke him up said DOCTOR is there nothing I can take, DOCTOR to relieve my belly ache”…not even sure if those are the right lyrics that’s like a decade old song…and now you all just witness my stream of conciousness.

Just ignore the can of bud light in the corner...not mine lol

ANYWAYS.

Allow for the mixture to bubble. Add as many spices as you want. I added the curry and tumeric, salt and cayenne–I like it spicy so I added some hot pepper sesame oil too!

Spice it up!

Add the veggies and put down to a med-low heat and cover. Stir every couple of minutes or so with a whisk or wooden spoon.

Why is tofu so weird looking?

Steam the veggies by covering with a lid….for about 6-8 minutes

steam it up baby!

Taste to make sure it is done before removing it from the stove! Aka it’s hot enough and tastes so good and doesn’t need additional seasonings.

I served it with organic Quinoa! THIS WAS SO GOOD. Seriously. Like a flavorful travel experience in my mouth.

So here’s to happy and healthy eating! Did you remember the fitness challenge of the week? Always use the stairs! Have you been able to defeat that challenge so far? Keep it up!!!!

xoxo,

J

Healthy Quinoa Salad

For years I’ve been hearing about how healthy this “quinoa” stuff is.  I am a big wild rice fan so it took me a while to experiment with this new foreign grain.  Mini uhh balls is basically how I could explain it. Gluten Free and healthy!  It doesn’t have much of a taste but it is great with this dish! I’m excited for all of the recipes I will make with this in the future. I decided to make a salad dish I could bring with me to Virginia Tech this weekend for the Southeastern 2012 Fitness Expo.  I remember last year we worked out A LOT so I wanted to bring healthy snacks and drinks to keep it allll balanced out =)

VT Fitness Expo, Click to check out Website!

So I couldn’t come up with a name for this salad other than quino-whaaat?

Begin by Gathering all of the ingredients:

1.) Quinoa

2.) Tomatoes

3.) Spinach

4.) Basil

5.) Type of White Bean (I chose canellini)

6.) Smoked Sun Dried Tomatoes of course…

Dressing Ingredients:

1.) Minced Garlic

2.) Olive Oil

3.) Balsamic Vinegar

4.) Salt and Pepper

5.) Zest of a small lemon

Dressing


What
now?

1.) Start with putting 2 cups water into a sauce pan adding one cup of quinoa. Get the water to boil then reduce to a simmer and cover (cook 10-15 min more, until water evaporates)

2.) Cut up tomatoes

3.) Put basil leaves and spinach (2 handfuls) into a food processor or in my poor college student case a blender….

4.) In a bowl add tomatoes, and greens.

5.) Drain beans and add them to bowl.

6.) Start to drizzle olive oil and the vinegar around the dish, along with seasoning (always season as you go!)

7.) Add quinoa once it is finished and mix it all together.

8.) Add minced garlic and lemon zest.

9.) Finish with adding sun dried tomatoes and parmesan cheese if you’d like!

GREAT SNACK/Small meal…it is delicious! I was actually surprised. I think it sitting overnight will be even more flavorful for tomorrow’s full day of working out. Stay tuned in the next couple of days about my experience at the fitness expo!!!  Expo is a great time to learn, workout and critique fitness–so I most definitely intend on sharing my thoughts with you all!

I do think next time I might chop up an onion to create some more flavor and possibly add mini mozzarella balls to accompany the flavors, almost becoming a caprese salad.

HEALTHY AND TASTY!

 

bon appetit!

xoxo

J