Archive | Lunch RSS feed for this section

Breakfasts and Lunches on Repeat

3 Aug

Hey there! Hope you are okay with a bit of randomness today…

I’ve been quite the creature of habit when it comes to breakfasts and lunches recently.

Breakfast has looked something like this:

photo-22 IMG_2729 IMG_2727 IMG_2724

Some combination of old-fashioned oats/cereal, yogurt, soymilk, fruit, and nuts/nut butter. It’s been hitting the spot!

Lunches haven’t been much more adventurous…

IMG_2725photo-17 IMG_2728

IMG_2721

Between our garden, JWD’s parents’ garden, and the farmer’s market , we’ve been struggling to keep up with the constant bounty of produce on the counter. Easiest way to utilize your produce- chop it up into a giant salad! Crackers and hummus have been accompanying most of my salads. 

On the life front, it’s business as usual with the exception of a few things…

We celebrated JWD’s and my sister’s birthdays last week! They have the same birthday 🙂

This has been happening…

photo (6)

My mom and I took trip to Chicago for an extravaganza of bridal appointments. It was a blast! Apparently the legend of the “bridezilla” really exists because each place we went was well-equipped for her- plush dressing suites, cold beverages, fluffy robes, and a sound system with an iPod dock. You know, just in case you happened to bring along a special playlist specifically for trying on wedding dresses 😉  I have my eye on the first dress of the trip (not the one you are peaking at in this picture). 

We’ve also been enjoying some pool time in the unusually mild midsummer weather. 

photo-21

I’ve discussed a lot of interesting topics with clients lately that I’d like to address soon including gluten-free diets, vegetarian protein sources, and the oxymoron of healthy restaurant food. Stay tuned for that!

Thanks for reading 🙂 

Advertisements

Friday Favorites

19 Jul

Happy Friday! Thought I’d pop in and share a few things that I’ve been groovin’ on this week…

1. Running skirts!

imgres-3

These have become a summer staple. Since I’m in workout clothes for both work and play, it’s fun to mix things up with something girly 🙂 Running skirts- love ’em or hate ’em?

2. Cereal

IMG_2716 IMG_2715

IMG_2698 IMG_2692

Ice cold breakfasts are a necessity on smokin’ hot STL summer mornings. Even before 7am the air was thick and sticky this week. I enjoyed my cereal in many ways- with milk and yogurt, parfait style, and on top of a thick smoothie (the last one is my fave!). I don’t have a go-to cereal, but I try to stick with these rules:  

  1. At least 4g fiber
  2. At least 3g protein
  3. Less than 8g of sugar (I’m willing to flex on this one if #1 and #2 are stellar)

This week I went with Kashi GoLean Cinnamon Crumble because it was on sale. Great in the fiber and protein department, but 12g of sugar will keep it off of my “staples” list.

3. This salad

1006293_633522460000125_1189332070_n

I ate this salad at Companion this week and it was INCREDIBLE! A HUGE bowl of spinach topped with tomatoes, edamame, sunflower seeds, avocado, and feta with lemon vinaigrette and a hunk ‘a crusty bread on the side. Definitely recreating this at home!

4. Circuit training

The heat makes me feel like a slug and completely “melts” my motivation 😉 So most of my workouts have been indoor circuit-style workouts that give me  a good sweat and sore muscles. Look forward to more gym and at-home circuit workouts!

5. Cha-cha-cha-chia!

74602_634046086614429_291955925_nIMG_2567

We were out of flaxseed this week, so I pulled the chia seeds out of the depths of the freezer for my omega-3 fix. Just like flax, you can put them in smoothies, on cereal, and salads. My seeds made their way into my green juice and smoothies.

Have an excellent weekend! Thanks for reading 🙂

Recently…

13 Jul

Yay, it’s finally the weekend! I love that cozy place between last week’s craziness and preparation for next week. Saturdays are where the magic happens!

After a glorious 8 hour slumber, we headed out for breakfast and the farmer’s market.

photo-12

fruit/yogurt/granola parfait, scrambled egg, Companion 5-Grain toast, and coffee.

Today’s haul included eggs, beets, peaches, blackberries, green beans, sweet corn, broccoli, heirloom tomatoes, and summer squash.

IMG_2685IMG_2687

We also made a quick stop at the mall (before it got crazy busy) and made it home by 11a.m. Love Saturday mornings like that!

Let’s reverse– some highlights from last week…

Overnight oats with the sunrise. Blueberry/peach is my new favorite combo! I’m also loving Wallaby greek yogurt. This batch of oats is topped with toasted crushed walnuts.

IMG_2678

Christmas in July! French press for one with Nutcracker Sweet inbru that I found in the depths of the cabinet.

IMG_2643 IMG_2639

Gracie wishing I’d made French press for two…

IMG_2662

Food For Life Ezekiel Flax toast, scrambled eggs, and peaches +blueberries…

IMG_2634

My new favorite snack: frozen banana slices with a schmear of coconut almond butter.

IMG_2637IMG_2638

Popcorn + almonds

IMG_2675

A few epic salads were devoured last week….

This one is a mix of greens, roasted corn/green beans/onions, cucumbers, tomatoes, croutons, and tofu. Baked salt & vinegar chips on the side.

IMG_2682

And this one is greens, a crumbled veggie burger, brown rice, cucs, tomatoes, and dolups of hummus and greek yogurt. The salt & vin chips made another appearance!

IMG_2671

The best dinner of the week was this Mexican bowl, hands down!

Brown rice, smashed pinto beans, sautéed summer squash and onions seasoned with chili powder/cayenne/paprika, tomatoes, greek yogurt, cilantro, and a heap of nooch! So. Good.

IMG_2635

Also had some fun with the spiralizer. More on that later!

IMG_2681

Also last week….

Mornin’ garden gazin’ (check out that bedhead, hehe)

IMG_2620

And a midweek Dave Matthews Band concert! Out past 8pm on a Wednesday night? Who are we??

photo-13

Enjoy the rest of your weekend! I’ve got some good stuff in the drafts folder! Thanks for reading 🙂

Post-Holiday Happenings + “No Gym Required” Workout

8 Jul

I hope you all enjoyed a long holiday weekend! Ours was great- family time, friend time, pool time, patio time (and a million bug bites to show for it!). I always feel a little foggy coming off of an extended vacation/holiday and look forward to getting back to my routine 🙂

To lift myself out of my fog on Sunday, I did this cardio workout. You guys have requested more “no gym required” workouts, so here you go! This is a great workout to do at a track/bleachers or anywhere with a flight of stairs.

Slide3

After getting hot and sweaty I showered and headed straight to the kitchen- my favorite place to be on a Sunday afternoon. We got an amazing farmer’s market haul on Saturday, so I was extra excited to do some cooking. I made a green juice with grapefruit that totally hit the spot. Then I got to work on Kath’s baked oatmeal for the week, and white bean veggie burgers, kale chips, and sweet corn for dinner.

IMG_2623

After dinner activities included some work (yuck!), couch time, and popcorn (yum!).

I kicked off the post-holiday Monday with a baked oatmeal square topped with peanut butter and headed to the gym for work. After work I made a spontaneous grocery trip primarily to get anti-itch cream for my bug bites. They kept me awake last night!

IMG_2625

The rest of the day…

Lunch

IMG_2626

Veggie burger crumbled over greens, tomatoes, cucumbers, and topped with balsamic dressing and goat cheese. A mix of Popchips and rice crackers with hummus on the side.

Pre-yoga snack

IMG_2629

Greek yogurt, almond butter, the juiciest peach ever (SO happy peaches are in season!!!), and apple slices. Not very pretty, but yummy!

Yoga was really hard tonight. At one point I even considered leaving, but I toughed it out and my stress levels (and my hips) are happy I did.

Dinner roasted in the oven while I showered.

IMG_2633

Tofu with a sriracha/cayenne/chili powder/paprika rub, beets, and beet greens sautéed with olive oil/garlic/apple cider vinegar all topped with a sprinkle of nutritional yeast.

Now it’s time for reading and sleeping! Thanks for reading 🙂

Wedding Brain and Clean Eats

1 Jul

So glad this Monday is wrapping up! I’m not feeling too hot today. Tired, headache, neck and jaw pain- NOT a good way to start the week. I blame it on the fact that over the course of the weekend I went from a lazy bride with zero wedding plans to this:

Wedding brain

Just when I thought my life/brain was at full capacity, I managed to squeeze another category into it. We visited our first venue on Friday, hammered out a first draft guest list on Saturday, and developed a line-item budget on Sunday. I’m learning that wedding planning is like everything else in life- as complicated or as simple as you choose to make it. You can plan a three ring circus OR you can plan a little party- it’s all up to you.I love this article from A Practical Wedding titled “Your Wedding is Not a Show”. It puts things into perspective for me. Since JWD and I are on a very tight budget, perspective is crucial. Let’s be real, despite the upswing in planning I am still a “lazy bride”. There is no way in H-E-double hockey sticks that I will lose sleep over centerpieces and aisle runners 🙂 Looking forward to sharing my wedding planning simplifications as the planning ensues (and would love to hear your tips if you have any!).

In other news, after a weekend of traveling, brunching, and lunching, I was very much looking forward to getting back into my normal food routine today.

An unseasonably chilly morning spurred an oatmeal craving.

IMG_2609

Old-fashioned oats, soy milk, blueberries, walnuts, peanut butter, unsweetened coconut, stevia, and cinnamon.

IMG_2611

Lunch was leftover shrimp salad with leftover crumbled roasted tempeh (can you tell leftovers are my go-to lunch??) rounded out with salt & vinegar Popchips, grapes, and a sparkling water. LOVING Seagram’s Key Lime right now!

Afternoon snack before yoga was a too-ugly-to-be-photographed green smoothie with Sunwarrior. Greens + cocoa powder make for a very unappetizing color. It was delicious though!

The theme in my yoga class tonight was “listening to your body”. It was exactly what I needed and made me feel SO much better, but still exhausted and ready for an early bedtime. 

IMG_2612

After yoga, JWD whipped up a yummy dinner of smashed pinto beans and sautéed veggies and sweet potatoes. Time to close my eyes and hope I feel better tomorrow- it’s going to be a jam-packed day!

Thanks for reading 🙂

Buffalo Wings Veggie Style

25 Mar

Happy Monday! This is what spring time in STL looks like:

photo-11

Brrrr! Looks like soups, hot tea, and steel cut oats will be on the menu for a bit longer. Here’s another recipe with a spicy kick to keep you warm…

You already know that plants make up the majority of my meals. People ask “Don’t you miss eating meat? Isn’t it hard to not eat it?”. I think this is funny because it turns my style of eating into a punishing diet- the complete opposite of what it actually is 🙂 I choose to eat what I eat because it makes me feel great, it fuels my workouts, and it’s yummy! If meat sounds good, I eat it (like turkey on Thanksgiving).

However there is one meat meal that I don’t necessarily miss, but I miss the idea of- buffalo wings. I am a hot sauce junky! I love the combo of the fiery sauce, crunchy celery, and cool dressing for dipping. When I saw several Buffalo Cauliflower Wing recipes circulating Pinterest, I knew I had to try them and… OH. EM. GEE. This recipe is amazing. To push it completely over the top, I whipped up cool and creamy yogurt dipping sauce. Yum!

IMG_2478

Buffalo Cauliflower Wings

Ingredients:

  • 1 head of cauliflower

Batter:

  • 3/4 cup whole wheat flour
  • 1/4 cup nutritional yeast (optional; sub an additional 1/4 cup flour if you don’t use it)
  • 2 tsp garlic powder
  • 1 cup plain unsweetened soymilk (or any milk)

Sauce:

  • 1/4 cup hot sauce (I used Trader Joe’s Jalapeño Pepper Hot Sauce)
  • 1/4 cup tomato sauce
  • 2 tbsp vinegar (red wine or apple cider)
  • 1/2 tsp honey
  • 1/2 tsp paprika
  • 1 tbsp Earth Balance (or butter), melted
  • Red pepper flakes for extra heat

Instructions:

  • Preheat oven to 450*F.
  • Cut cauliflower into bite-size pieces.
  • Whisk all batter ingredients together in a medium bowl.
  • Add cauliflower to batter and toss until evenly coated.
  • Place cauliflower on a parchment paper-lined cookie sheet or on a wire rack stacked on top of a cookie sheet (I used a wire rack to allow the excess batter to drip off the cauliflower pieces).
  • Bake for 20 minutes.
  • While the cauliflower is baking, combine the sauce ingredients in a medium bowl.
  • Carefully transfer baked cauliflower into the sauce bowl and gently toss until evenly coated.
  • Return cauliflower to wire rack/cookie sheet and bake for another 10-15 minutes or until cauliflower is crispy.

IMG_2507IMG_2509 IMG_2518IMG_2511IMG_2525

Lean & Clean Yogurt Dipping Sauce

Ingredients:

  • 1/2 cup plain nonfat greek yogurt
  • 1 T vinegar (red wine or apple cider)
  • 1 T nutritional yeast (optional)
  • juice of 1/2 a lemon + zest
  • 1/8 tsp garlic powder
  • pepper to taste
  • 1/4 cup soft cheese crumbles (goat cheese, blue cheese) (optional)

Instructions:

  • Combine all ingredients and blend with a food processor, blender, or immersion blender.

IMG_2521 IMG_2479

Thanks for reading 🙂

Meal 3: Lunch

9 Jul

TGIF!!! Does anyone else remember watching the TGIF line-up on TV? Family Matters, Step By Step, Boy Meets World?  I don’t know about you, but I am SO happy it’s Friday 😀 Two Advanced Nutrition tests down, one to go. I was up super early this morning to study, so I’m ready for a very relaxing Friday night. Now let’s get to the next meal on the list.

I gotta be honest with you, I’m not a big fan of lunch. My morning java and workouts usually rev me up. And by lunchtime, I’m usually attacking something with full force- whether it’s text books, errands, or my messy apartment. You all should take pity on jwd, I am a crazy woman from 7 a.m. to noon. That is, until lunchtime. It falls right in the middle of the “productive” period of the day. Lunch is also a time when people are tempted to eat out. I don’t know about you, but I’m not a big fan of paying 10 bucks for a salad or sandwich everyday. That’s why I rely on something quick, cheap, and easy.

My Lunch Strategy: Leftovers

The fact that lunch sometimes interrupts our productivity is not an excuse to skip it. Your blood glucose and energy levels will drop in mid-afternoon and you’ll probably find yourself reaching for the candy bowl. Stop! Put down the mini Snickers! It’s so easy to make a little extra for dinner and then revamp it for lunch the next day. I always make extra grains (rice, quinoa, pasta), extra beans and lentils, extra veggie burgers, extra grilled chicken, and extra roasted veggies to have on-hand for quick lunches. The combos are endless! Just pick a grain, a protein, and a veggie and combine for a balanced meal. Pasta salad with garbanzo beans and veggies, grilled chicken salad, veggie burger on whole grain bread with a veggie side. Since I started my new  class, I’ve been packing my lunch and this leftovers-for-lunch technique works great. I divide it into tupperwares at night and shove it in my lunch box in the morning and bolt pedal out the door (I’ve been biking to class, 10 miles round trip). It’s quick, healthy, and cheap!

Leftover homemade black bean burger (recipe coming soon) topped with hummus, goat cheese, Cholula, and kale on 1/2 of a Food For Life Ezekiel bun. Paired with leftover Japanese sweet potato fries and a few grapes.

Leftover chopped fresh veggies topped with leftover garbanzo beans, goat cheese, homemade balsamic dressing, and homemade croutons. Paired with sliced kiwi.

***Tip: Have stale bread? Don’t throw it away! Cut it into squares, toss in a little olive oil and dried spices of your choice (I like a little salt, pepper, and basil), spread on a cookie sheet and bake in a 400 degree oven for about 5ish minutes, flipping halfway through. Voila, Homemade croutons!

Leftover homemade pizza with a side of hummus for dipping, grapes, and carrot sticks. The “lunch tray” is my Human Metabolism textbook. Unfortunately, it accompanied my lunch on this particular day 😦

***Tip: I never buy baby carrots. They are actually just regular carrots shaped into mini carrots. It’s much cheaper to buy regular carrots and slice them yourself. Bonus: they stay fresh in the fridge longer and taste sweeter.

Leftover roasted veggies mixed with chopped fresh spinach, goat cheese, and homemade balsamic dressing. Paired with celery + peanut butter and grapes.

This one is not composed of leftovers, but it is still quick, cheap, and easy! Two egg whites on 1/2 of a toasted Food For Life Ezekiel bun topped with sliced heirloom tomato, sliced cucumbers, and goat cheese. Paired with half an apple shmeared with peanut butter anddd… another favorite “sometimes” food: a few Billy Goat Chips. These chips are made locally in St. Louis and they are to die for! Thick, crunchy, and perfectly seasoned. They cost a little more than a bag of Ruffles, but that’s what I love about them. It forces me to really savor them. They are a splurge, a true treat. I get MUCH more enjoyment and satisfaction out of a small handful of these chips than I could get out of an entire bag of the “typical” potato chip. They have a very simple ingredient list and they are local!!

Speaking of local… if it’s okay with all of you, I’m going to briefly depart from the meal posts and give you a fun little post tomorrow!   Hint: tonight feels like Christmas Eve to me 🙂

Anyone have any great leftover lunches or “penny-pinching” meal tips??

Well, I’m off to enjoy a lovely, relaxing Friday night which may or may not include a trip to Chill 😉

Enjoy your Friday night and I’ll see you all tomorrow! Thanks for reading 🙂

%d bloggers like this: