What I Ate Wednesday 2/19/14

I started off my morning with warm water, lemon juice, and a dash of cayenne pepper.

Breakfast

Egg white omelet with sauteed veggies and nutritional yeast on top. I planned to have this with half a grapefruit, but ran out of time and had to leave the house.

Snack

0% homemade greek yogurt with blueberries and stevia. I love this snack.
I also had green tea.

Lunch

Tuna over lettuce, red cabbage, carrots and red onion with a homemade creamy balsamic dressing.

Creamy Balsamic Dressing
1 part greek yogurt to 1 part balsamic vinegar
That’s all! For this salad I did about 1 tablespoon of each. Came out amazing.

I later had some greek yogurt for a snack, but didn’t take a picture. The tuna salad really filled me up for a while so I had a really small snack to hold me over till dinner. I also had more green tea.

Dinner

Chicken stir fry with cabbage, green beans, and onions. Roasted carrots and marinated mushrooms.
These carrots were so good. Roasting them brings out their natural sweetness and it was really easy to make. I’ll post the recipe at some point.

What are some of your favorite meals

Whiskey Sour Anyone?

Years ago I was at a wedding and my brother decided it would be fun to see how I would handle liquor. Well, lets just say I enjoyed quite a few Brandy Alexanders and Whiskey Sours and woke up hardly remembering the fool I made of myself the night before. What I did remember though, was how great they tasted!

When I heard the Kosher Connection linkup theme was cocktails I knew this would be the perfect choice. I had whiskey in the cabinet and so I went to work. Most recipes I found called for a lot of sugar so I opted for a somewhat healthier alternative, honey. 
You’d be surprised at how easy this is to put together and of course, it is delicious. 
I don’t like to drink my calories, unless they are green smoothies of course, but this may be an exception. A drink once in a while can’t hurt, right!?


Whiskey Sour (Made with Honey)

2.5 Tb whiskey
2.5 Tb lemon juice
2 Tb honey
2 Tb water
handful of ice
Whisk or shake the whiskey, lemon juice, honey, and water. Pour over ice and serve.
Feel free to use more whiskey, I chose this amount as I didn’t want to end up with a hangover. I do have kids to take care of you know
I will not disclose who finished this

What I Ate Wednesday (2/12/14)

One of the biggest tips I’ve gotten when starting to eat healthier is to keep a food journal. Anything you eat should be put down on paper. At the end of the day you can then look to see what you ate and decide if anything needs to be changed. I have tried this before, but have a hard time sticking to it.

Another idea is to take pictures of your meals. So many bloggers post what they eat during the day. Those posts can help others with different meal ideas or even just to see what a day of clean eating looks like.
I decided to do just that. Since I knew I would be taking pictures of my meals and sharing them with you all, I tried extra hard to eat healthy. Thanks for the accountability guys! 😉

I am not perfect and I am sure I will be sharing those snacks that I probably shouldn’t have indulged in, but I will do my best to keep these posts up and I do encourage you to share your meals with me. I’d love to hear what others eat throughout the day.

Without further ado, here are my meals:

In the morning I always start out with water.

I carry this around with me and anytime it is empty I fill it right back up. I also drink water either between, during, or after a meal. So basically, a lot!

Breakfast

I haven’t had oats in ages, but the night before I was thinking about trying out a new recipe for overnight oats. You just mix it all up, place in the fridge overnight and enjoy the next day. I had this cold and it was pretty good. It had oats, protein powder, chia seeds and a ton of cinnamon. 
The oats filled me up so I didn’t need any snack in the morning. 
Lunch
I found some nice whole grain bread at the store so I made myself a sandwich with an egg white omelet. I spread some avocado on the bread and topped it with a mix of lettuce, carrots and red cabbage. It was delicious!

Snack 

Another recipe in the making, high protein peanut butter cups. These were made with protein powder and peanut butter. It was really easy to put together and actually tasted pretty good. Once I perfect the recipe it will be coming your way!

Pre-Dinner
A little later I was still hungry and was trying to wait till my husband was home to eat dinner so I had a small bowl of bulgur salad. This is so good. It has bulgur, cucumbers, red pepper, lemon juice, olive oil, salt, pepper and cumin. 

Dinner
Turkey taco salad and a little leftover chicken on the bone from the other night. 
Turkey Taco Salad
500 grams of ground turkey
1/2 Tb olive oil
2 tsp each of garlic powder, onion powder, and paprika
1 tsp each of chili powder and cumin
a little salt, optional
Heat oil in pan. Once hot add the ground turkey. Let it cook and break apart to small pieces. Once it is almost cooked all the way through, add in all the spices and stir. Cook a little longer till fragrant and done.
You can add this hot or cold to a salad. In this salad I had romaine, red onion, and tomato. 
For the dressing I made an avocado ranch style dressing. I eyeballed this, but it has avocado, vinegar, lemon juice, garlic and onion powder, dried dill, salt, pepper, water to thin. Blend till smooth. 
Sometimes I eat something later on in the evening, but on this night I didn’t need anything. 
I hope you find this post useful!

Tip Tuesday #12- Enjoying Peanut Butter in Moderation

Peanut butter is one of my favorite things. There are also other nut butters that I enjoy like almond and cashew butter. The problem is that most of us eat way more than a serving of it. Even though it has protein, it also has a nice amount of fat. Having fat is fine, but in moderation.

YUM, I know!

I used to cut out peanut butter entirely since I would find myself having a hard time not devouring the whole jar. But I really enjoy it and I believe that we shouldn’t remove the foods we enjoy. Instead we should eat them in moderation or make healthier alternatives, that way you will never feel deprived.

Here are some great tips to follow that will allow you to have your peanut butter without going overboard:
1- Never eat from the jar. Take out a measurement like 1/2-1 tablespoon and put the jar away.
2- Use a dip such as my pb greek yogurt dip that cuts down on the nut butter, but bulks up with protein. You then get that pb flavor without all the fat and calories.
3- My new favorite tip: Melt the peanut butter! Some natural nut butters are already pretty liquidy, but some are still solid. I find that when I melt it, it goes a longer way and I need much less.

See my snack below. I really enjoy apples dipped in peanut butter but if I took out 1 tablespoon and tried to get that one tablespoon on all those apple pieces, I would definitely need more. By melting the pb I can drizzle it all over the top and use much less. Here I only used under 1/2 a tablespoon of peanut butter and each apple piece has a nice amount on it.

Of course, be sure you only buy natural unsweetened nut butter. The only ingredient should be peanuts.

I hope you enjoyed this tip and please come back tomorrow when I will be doing my first post of What I Ate Wednesday.

Healthy Mocha Cake

There are going to be those days where you just need a piece (or two) of cake. It happens to the best of us. So why not treat yourself with something that is filled with ingredients you can pronounce.
Even if it is not for you, but for your children. Wouldn’t you feel better giving them a healthier alternative? I do!
This cake is light when you bite into it but then has a nice fudgy texture.
I can’t tell you how long it lasts as it is gone too soon. I have a feeling you will enjoy it as much as we do!

Healthy Mocha Cake
Adapted from veganricha

1/4 cup coconut oil 
1/4 cup maple syrup
a few drops of liquid stevia, optional but will make a sweeter cake
1/4 cup almond milk or soy milk
1/4 cup water
1 Tb instant coffee (omit for a chocolate cake)
1/2 bar dark chocolate, 60% and up or about 1/3 cup chocolate chips
1 tsp apple cider vinegar
1 tsp vanilla
2 Tb ground flaxseed
2 Tb unsweetened cocoa powder
1 cup whole wheat flour
1 tsp baking powder

Preheat oven to 350F. Spray an 8×8 square pan with non stick cooking spray.
In a large microwave safe bowl place the coconut oil, maple syrup, almond/soy milk, and water. Microwave till warm and then add in the instant coffee and chocolate. Stir till chocolate is melted. You may need to microwave a few seconds more so chocolate melts. 
After that is combined add in the rest of the ingredients. Stir till combined. 
Pour mixture into greased pan and bake 20-25 minutes.
Allow to cool, then cut and serve with a cup of coffee. 
YUM!