Friday Foodies

August 31, 2012 By Laura

If you are passionate about food, we might be BFFs.

Unless you take the last bite of dessert.

Why my “in real life” friends (IRLFs) don’t want to talk about food 24×7 is beyond me! One of the coolest things about blogging is discovering other people who are just as passionate about food and the creative process as I am. I think that’s why the IRLFs friends encouraged me to start a blog…

I get some of the best inspiration from bloggers. For instance, yesterday morning I tried a new version of my Apple PB Socca Pie. This idea was made even decadent when combined with the Pure 2 Raw twins’ Socca French Toast!

I followed my breakfast socca recipe, but dipped it in a version of their french toast coating. My dip was simply 1/4 C egg whites, 1/2 tsp cinnamon, and a few drops of liquid stevia. Then I topped with a mix of sugar-free syrup and protein power and a fresh nectarine. So. Good.

This Friday I want to talk about some of my best foodies. These ladies took an idea I had and made it their own. I can’t wait to try their interpretations!

Allie @ Forgotten Beast (who is also training for a figure competition!) took my Cauliflower Crust Pizza and turned it into a Cabbage Crust topped with tomato and a TVP “sausage.”

Sarah @ Chunky Tales doubled my recipe for Low-Fat Peanut Almond Butter and put it in a jar for safe keeping. Why didn’t I think of jarring it?!

Ashley @ Freckles and Spice took my Oatmeal Cookie Dough Smoothie to a new level adding figs and maca.

Lauren @ Oatmeal After Spinning made my Chick-Less Nuggets and used them as a salad topper. He meat-eating husband even proclaimed “it tastes like chicken!”

Note: Wednesday I posted about her Vegan Bread Pudding, which I turned high-protein with P28 Bread. It’s a must try.

Last, but never least…. my “twin” Meg @ A Dash of Meg wrote the sweetest post yesterday where she mentioned trying my Carrot Cake Protein Batter, Cauliflower Pizza Crust, and PB & Jeggs. In a genius move she ran with that last idea, turning it into a a fall dish by making a “Pumped Up Egg Scramble.”

Pumpkin and Eggs?! I would have never thought of that one.

_______________________________________________________________________________________

Speaking of foodie friends… it’s also time from another Foodie Penpal reveal!

This month my “pal” was Rachel @ The Health Revival. Rachel put together the cutest package full of protein powder, almonds, and a few treats.

Unfortunately a lot of the proteins had too much sugar for my nutrition plan, but you better believe I saved that fig, fennel, and almond chocolate bar for cheat day! And my concierge thoroughly enjoyed what I could not. 🙂

Don’t you want to get in to the action?

To sign up for a Foodie PenPals in September, click here to fill out the form on that lovely Lindsay’s site. It’s that easy! You don’t have to be a blogger, and the spending limit is just $15. The only requirement is that you be a US or Canadian resident.

Join in by September 4th as pairings will be emailed on September 5th!

***

In honor of Labor Day, I am taking Monday off. I hope you all have a fantastic long weekend, without any laboring. 🙂

What blogger recipes have you taken and made your own?

Any fun plans for the last long weekend of the summer? I can’t believe it’s almost fall!

Key Lime Pie Smoothie

August 30, 2012 By Laura

To be honest, I’m not a big Key Lime Pie fan.

When Allie requested a smoothie version, I cringed a bit. She was the inspiration for the Oatmeal Cookie Dough Shake, which is one of the most popular I’ve made… so I trusted her idea and set my mind to filling her request.

My problem with key lime pies in the past is that the balance of tart and sweet is not right. Have you ever taken a huge bite of a too-green-to-be-real pie and nearly spit it out because it’s too sour, or so sweet that your teeth hurt? One bad experience can ruin you.

My dad would order a slice anywhere we went, and after one such achingly sweet bite I decided I would forever stick to my usual chocolate dessert orders. Tragic, I tell you.

I guarantee that this smoothie won’t end in such a tragedy. The lime is balanced with the natural sweetness of banana and a bit of stevia. Hints of vanilla and almond give it more depth of flavor, also helping to balance the lime. The key lime green color is all-natural from spinach, rather than the neon glow of food coloring. One of my favorite features is the creaminess. The banana gives it a great texture, and – if you use the Guar Gum – it will further enhance the decadent smoothness.

Of course everyone’s favorite part of pie is the crust. Rather than the usual buttery calorie bomb, I rimmed my glass in a mix of crushed cereal and sugar-free maple syrup. Crunchy goodness with each sip!

Whipped cream topping is standard on many pies. A drinkable version shouldn’t lack that finishing touch! For this shake, I made a quick cream from coconut flour and vanilla almond milk.

The fluff floated atop my pie-drink and you better believe I hoarded that deliciousness until the last drop was gone.

Key Lime Pie Protein Shake

1 C spinach
1 scoop vanilla protein powder (I use Growing Naturals)
1/2 banana
1/4 C unsweetened vanilla almond milk
4-5 T fresh lime juice (or 1/4 small lime if you have a Vitamix)
1 T ground flax
1/4 tsp almond extract
1/4 tsp Guar Gum (optional)
7-8 drops liquid stevia (or other sweetener)
Ice, to taste

For “Crust”

2 T cereal crumbs
Sugar-fee maple syrup

For “Cream” Topping

1 tsp coconut flour
2 tsp water
1 drop liquid stevia

Combine all smoothie ingredients in blender and blend until smooth.

For the “crust,” lightly coat the rim of your glass with maple syrup and dunk in cereal crumbs – it’s just like rimming a margarita glass with salt.

For the “cream,” mix all ingredients in a small bowl. Adjust liquid as needed.

Carefully pour your smoothie into the rimmed glass and top with cream.

Enjoy!

***

I leave you with my favorite pie quote from Jack Handy: “When you die, if you get a choice between going to regular heaven or pie heaven, choose pie heaven. It might be a trick, but if it’s not, mmmmmmmm, boy.”

What is your favorite pie?

If you had a choice, what kind of food-related heaven would you choose?

Stripper Heels + WIAW

August 29, 2012 By Laura

I got 99 problems but a bench ain’t one.

Yep. That’s on my workout play list.

Last week I talked in this post about focus at the gym, and how purposeful lifting increases results. I attribute that to many of the gains I’ve been able to make since beginning figure competition training. I’ve also talked a lot about diet and eating to fuel workouts. I’m doing a little better with my increased meal requirements. It’s still not easy… but seeing that it works is encouraging.

So now it’s time for the other part of training to begin.

Posing in stripper heels.

If you ever want to feel totally awkward and like Bambi on new legs, try to balance in plastic heels while keeping your feet together, butt out, and shoulders “big.”

After last night – my very first posing practice – I learned that I have a LOT to learn.

This is the last summer edition of What I Ate Wednesday. While I’ll be strutting my stuff in a bikini and stripper heels in the coming months, looking out my window at the rainy weather I know fall is in the air.

Check out my pescatarian protein-filled day below, then click here to visit Jenn @ Peas and Crayons to see everyone else’s end of summer eats!

Meal 1:

I’ve been changing up my typical mix of aminos and 2T of apple cider vinegar but adding 1 tsp of glutamine and a couple drops of orange stevia. I’m loving the hint of orange! This combo has really replaced my coffee to aid in digestion and provide energy in the morning.

Something I have noticed since being on a training diet is that I get on food-kicks more often. Right now it’s pancakes! This morning I did a repeat of last week’s PrOATein Pancakes.

This week I spiced it up a bit by doubling the cinnamon and adding 1/4 tsp of ground ginger.

Served with a broiled grapefruit – recipe here.

Meal 2:

Remember the apple cupcake from last week? I made that frosting again, but this week I enjoyed it out of a martini glass with pumpkin seeds and golden kiwi.

The golden kiwi was a farmer’s market find. It’s like a sweeter regular kiwi. I love them!

Side note: late in the day I knocked this glass off the counter and shattered it. See how graceful I am?

Meal 3:

This is one of my favorite seafood creations to-date. I marinated tilapia in tequila, lime and some other stuff before cooking it on a grill pan.

I continue to suffer from over-stuffing. My “taco” was more of a flat bread. Whatever… it was still good. My toppings: black bean dip, spinach, red onion, cucumber, red pepper, jalapeno, and cilantro.

Meal 4:

This gazpacho was made using some late season tomatoes and my über expensive crab meat. It’s what I ate pre-workout the night I hit my bicep PR, so I thought I’d try it again!

Meal 5:

One of the best modifications my trainer has made to my diet is meal switching. If it is time for a carb meal, but I’m about to workout out I swap it for a non-carb meal.

Normally right now I’d be eating 2 veggies, a carb, and a protein; however, I had leg day with my trainer. What I did instead is have a veggie and a protein and saved the carb for Meal 6.

This is what eating just to get my protein in on the whey to the gym looks like:

GNC whey protein mixed with Greek yogurt and cinnamon. With a side of cauliflower. It was an interesting combo, to say the least.

Meal 6:

Post-workout I happily slurped on my Carrot Cake Batter Protein Shake on the way home. I added spinach and celery to get my second serving of veggies. You can’t taste either one at all! I also blended in some rolled oats and topped it with cinnamon Kashi to get my carbs.

Meal 7:

This week I have been really FULL. I think I’m making such an effort to increase meal sized during the day that I get to meal 7 and am over the limit. There’s nothing like 2.5 hours at the gym to cure that! After posing practice and a brutal leg day, I was more than happy to squeeze in one more meal.

This is Lauren’s recipe for Vegan Bread Pudding, slightly modified. Instead of the pumpkin I used a mashed up peach, added 1 T almond milk, and used the end piece of my P28 High Protein Bread rather than Ezekial bread (I’ll be ordering more of that!). I also left out the walnuts, as I don’t eats fats in Meal 7.

So. Good.

***

I still need to get a little more in my day, but I’m well on my way with the 176.6g of protein from today’s eats!

Have you ever had broiled grapefruit?

Any one out there with experience walking in stripper heels? I’m going to need help. 🙂

Apple Peanut Butter Socca Pie

August 28, 2012 By Laura

When the ~~moon~~ sun hits your eye like a big socca pie…

I’m having a serious love affair with breakfast foods like these PrOATein Pancakes or this Tiramisu Parfait.

With fall fast approaching, each week the apples are more and more delicious. The Galas I bought at the Farmer’s Market this weekend are almost dessert-like. Almost.

All they need is a good pie crust.

Filling and full of protein, this breakfast could masquerade as dessert.

Sweet Gala apples topping a creamy peanut butter “frosting” could make me happy after any meal, but as a guilt-free dessert breakfast it’s even better.

I really loved the socca as the base. It’s pancake-like texture was perfect with the juicy crunch of the apple. The warm spices in the socca make it even more reminiscent of apple pie.

If you haven’t made socca before, this is the time to try it. It’s not hard – easier than pancakes! I should know – half of my pancakes become pancake scrambles.

Don’t you want to dive into that creamy deliciousness?!

For my dairy-free and vegan friends: This can be easily made a vegan treat. Just replace the Greek yogurt with a non-dairy yogurt. Be sure to adjust for the added moisture (Greek yogurt is thicker than the regular stuff); you will probably not need the tablespoon of almond milk. Alternatively, you could leave out the yogurt completely and simply have a peanut flour frosting!

Note: I always spring for organic apples. Apples are the top offender on the Dirty Dozen list!

Apple Peanut Butter Pie Socca

For the Socca

1/4 C chickpea flour
1/2 tsp cinnamon
1/8 tsp allspice
1/8 tsp nutmeg
1/4 C water
1/2 tsp vanilla extract
4-5 drops liquid stevia
1/4 tsp butter extract (optional)

For the Topping

2 oz Greek yogurt (use soy/almond yogurt, or leave out completely to make dairy-free/vegan)
2 T peanut flour
1 T unsweetened almond milk
1/4 tsp cinnamon
2-3 drops liquid stevia
1 small apple

For the Socca:

Preheat oven to high broil.

In a small bowl, combine dry ingredients. Add wet ingredients and stir to combine.

Pour batter in a small, well-oiled (I used PAM) oven-proof skillet over med-high heat. Allow to cook until nearly done, 4-5 mins.

Set aside, allowing to cool slightly while mixing the topping.

For the Topping:

In small bowl, combine remaining ingredients (except the apple). Spread across the room-temp socca (still in the skillet).

Thinly slice the apple, and arrange pieces atop the socca.

Place in oven on high broil for 3-4 mins. Watch carefully – it will go from perfect to burnt very quickly (not that I would know…).

Remove from oven and transfer to plate. Sprinkle with cinnamon and enjoy!

Makes 1 serving.

Approximate Nutritionals: 3.7 g fat, 37.1mg sodium, 29.9g carbohydrates, 6.3g fiber, 13.6 g sugar, 19.3g protein

***

I need to place an order on iHerb for more peanut flour… any suggestions for new things to try while I’m at it?

FYI: iHerb.com is a great place to find healthy ingredients your grocer may not have (like peanut flour). Use the code USO924 for $5 off your first order!

Have you ever made socca?

What are you most looking forward to bringing back to your menu rotation this fall?

Do I Spend Too Much on Groceries?

August 27, 2012 By Laura

Families of 3 or 4 are able to spend just $100 a week on groceries.

Apparently I’m eating for 3.

At least that seems to be the case according to a question posed on Facebook last week. In my defense, I do buy a few things family probably wouldn’t spend money on.

When I want something, I buy it. There’s not much grocery cart self-editing going on; however, I don’t waste food. Thanks to my meal plan spreadsheet I stay on track. If I end up with to much of something, I share with friend or my concierges. That’s probably why my weekly haul hovers around $100… this week’s was $104.

I get a lot of questions about nutrition and diet, so I thought this would be a good time to give you guys a peek into my grocery bill. It has certainly increased since I began training. Protein costs a lot more than the pounds of veggies I was eating on my sort-of vegan diet.

Protein

Seafood: Mahi Mahi, Tilapia, lump crab meat (I just learned it’s very high in protein), and canned tuna and salmon

Dairy: Greek yogurt and cottage cheese

Vegan: Sprouted tofu

Produce

Veggies: Celery, 2.5 lb bag of spinach, cilantro, carrots, broccoli, red pepper, Spanish eggplant, cucumber, portobella, asparagus, cauliflower, onion, garlic, jalapeno, and ginger

Fruits: Golden kiwi, nectarine, apples, Thai banana, and pear

Other

Packaged/Canned Goods: Pumpkin puree, tomato paste, tortillas

Goodies: Teff flour, sugar-free chocolate covered espresso beans, cinnamon, lavender, flowers

This week I did my shopping at Atlanta’s local year-round farmer’s market where (most) groceries are much cheaper than a typical store (ahem… Whole ~~Paycheck~~ Foods). For instance, I got the 1/4 lb tub of cinnamon for $0.68. However, some things will always be pricey… my crab meat was $16.29.

This wasn’t a big staple-buying week. Some items I already had include: tempeh, almond milk, egg whites, tomatoes, grapefruit, beans, nuts, and grains.

I already cooked my Mahi Mahi!

It’s really easy to prepare. I squeezed a lemon over the filet and let it sit for about 30 mins. Then I sprinkled it with paprika and placed it in the oven on broil for 10 mins. Bam.

Served with roasted broccoli slaw and sweet potato tots. No, I’m not sharing the tot recipe yet. They weren’t the right texture and the flavor needed some “umph.” Soon though!

Workout Recap

My plantar fasciitisis still raring it’s head. Despite being responsible and doing the stretches prescribed by my podiatrist, it’s not 100%. It’s not even 80%.

With some modifications I’ve still been able to do leg day (focusing on extensions, curls, etc.). I’m crossing my fingers that I will be able to do more by tomorrow’s leg day. The arms are still going strong. I’m excited to be increasing the weight I’m lifting, and to be getting a little bigger. Still a ways to go though! Bring on the protein.

Workout Recap (8/20 – 8/26):

Monday – Back/Triceps, Calf raises
Tuesday – Shoulders/Butt
Wednesday – Chest/Biceps, Calf raises, 100 push-ups
Thursday – Legs (w/ trainer), 1 mile walk
Friday – Back/Triceps, Calf raises, 2 mile walk
Saturday – Shoulders/Butt, 100 push-ups
Sunday – rest, 1.5 mile walk, Yes/No machine

***

This is going to be a busy work week and I’ll be working at home a good deal. Therefore, I treated myself to a bouquet of pretty flowers to look at. 🙂

What are your weekly must-buy items?

Are there items you only buy on occasion as a treat?

Random Acts of Friday

August 24, 2012 By Laura

Time sure flies when you’re all jacked up.

The heel pain mystery has been solved. No, it was not caused (or cured) by Jack. This was my view on the way to the doctor though!

Many of you guys guessed it would be plantar fasciitis and you were right. The Doc said I caught it early, so I should be fine with some daily stretches and rolling it on a frozen water bottle. While I wish it had been nothing more than a random bruise, I’m glad it’s nothing horrendous!

How’s this for random:

Kellogg is coming out with limited edition college-themed Pop Tarts. As if college students need any encouragement to subside on a diet of PopTarts. Did anyone else go through a cinnamon Pop Tart vending machine phase freshmen year?

Nothing like add a curve in the form of the “Freshman 15.”

Then I saw this nauseatingly random sandwich:

NPR reported on a group who found a creative, albeit unnecessary, way to fuel their 5K. An Energy Bar Sandwich composed of “Luna Bar bread, a Clif Bar patty, topped with a Powerbar, carbohydrate goo and… Clif Shot Bloks.” 1,200 calories of fuel. *barf*

The article is filled with hilarious quotes, but this one was my favorite Shot: “This is the perfect thing to eat before my new workout program, ‘Crossfat.'”

Less gag-inducing, but random nonetheless:

This article entitled “Foods That Make You Pretty” is full on food remedies to common annoyances.

My favorite? Celery can apparently be used to scrub and whiten your teeth. I think I’ve inadvertently used it as floss…

A random blast for my recipe past:

Photo from Amanda’s blog

Amanda @ Friday Love Song brought back my “Green Slime” Protein Icing this week in her What I Ate Wednesday post. Rock on, my friend.

And additional random slime fact: a reader recently commented on my slime post that she was slimed once At Universal Studios. And I was jealous.

Totally having this for breakfast today on my PrOATein Pancakes. Thanks for reminding me about it, Amanda!

Finally the random you’ve all been waiting for…

The Chike Protein Coffee giveaway winners!

Winner 1: Cari

Winner 2: Haley

Winner 3: Leslie @ Pixiepine Blog

Congrats to the winners!!!

Please email me your info to send along to Chike.

If you didn’t wine but would like to try Chike High Protein Coffee, click here to visit their site to place an order. I will be ordering more for myself!

***

I can’t thank you all enough for the kind words about the loss of my dad via comments on yesterday’s post, Instagram, and Facebook. You truly brightened my day. 🙂

What is something random you’ve encountered lately?

How much would someone have to pay you to eat that Energy Bar Sandwich?

Low-Fat Peanut Almond Butter

August 23, 2012 By Laura

I’m terrible at making nut butter.

Does that get me kicked out of the blog world? The only one I’ve ever successfully made was a Spiced Almond Butter.

Until today. I found a workaround.

One my training diet, I can’t have a ton of fats. However, I do get to have a handful of almonds or seeds each day. I’m forever searching for a way to maximize the nutty deliciousness. What can I say – I’m a volume eater.

With this low-fat peanut almond butter, I can have a heaping 2 tablespoons of the good stuff. I’ve been taking full advantage – smearing it on toast, stirring it into Greek yogurt, dipping apple slices in it… name your favorite way to eat peanut butter and this is a worthy sub!

For a protein-filled breakfast, I slathered it on a piece of P28 high protein bread and topped it with fresh peaches.

The true test was when I craved it on a cheat day. On a day when anything goes, I still slathered a piece of toasted bread with this butter and happily snacked away. Of course, that “bread” was a slice of chocolate pound cake. 😉

Recipe at the bottom, after a quick, unrelated review…

You may have seen Energy Bits reviews floating around the blogs lately. At 64% protein, I REALLY wanted these to live up to the hype.

Spirulina has been gaining popularity lately. These bits are made from 100% organic spirulina algae. It’s super high in protein, low in calories, and will supposedly “boost your athletic performance, supercharge your run or crank up your endurance while working or working out.“

Sounds almost too good to be true, right?

Well…. it was for me. I didn’t notice the slightest difference.

Ideally you are supposed to chew them. I tried one and nearly gagged, so I opted to swallow the rest. I waited a good 45 mins to let it hit my system before working out, but no dice. Maybe they’d work if you took them more consistently?

I received these at no charge through the Fitfluential Ambassador program. This is my honest opinion. I wanted to like them… but I can’t see spending $115 on this product. Thank you to the Energy Bits crew for allowing me to sample the product!

Low-Fat Peanut Almond Butter

1/4 cup almond flour
3 T peanut flour
1/4 cup almond milk
6 drops vanilla liquid stevia
1/4 tsp cinnamon (optional)

Mix nut flours and almond milk until combined. You may adjust liquids to desired consistency. If too thin, place the mix in the fridge to thicken. Add sweetener and cinnamon, if desired.

Makes ~8T.

Approximate Nutritionals (per tablespoon): 32 calories, 2.2g fat, 5.6g sodium, 1.6g carbohydrates, 0.8g fiber, 0.3g sugar, 2.3g protein

***

Today my dad would have turned 57. It’s hard to believe he’s been gone 4 years… but he is forever my inspiration. Happy Birthday, Daddy.

“Death ends a life, not a relationship.” – Mitch Albom

Are you a successful nut butter maker? (Sarah, you can’t answer, #nuttybutter )

What is your favorite nut butter pairing?

PrOATein Pancake + WIAW

August 22, 2012 By Laura

There isn’t much you can’t accomplish with discipline and focus.

After seeing my first body building competition last weekend, I re-committed to leaving nothing on the table in my training.

Studies have shown purposeful lifting can increase muscle activation as much as 18%. When working out you should really focus on the part you are training. Eliminating wandering thoughts, gym distractions, and general rushing is important to getting the most out of your workout.

For the past several days I have committed to purposefully lifting – focusing only on the exercise I am doing and the muscle groups I’m targeting. If muscle soreness is any indication, it’s working!

A few tips:

Choose an optimal training time when you have the most energy and enthusiasm to work toward your goal.
Have a written workout with what machines or weights you’ll use. Some even write out pace and rest periods. This allows you to move deliberately about the gym, without sitting there looking around for what to do next.
Wear headphones to discourage others from talking to you, and to drown out distracting gym “chatter.” Use your play list to capture your intensity and keep your body pumping to the beat.
Before beginning a set, think about your goal – visualize the muscle group you are targeting, and what good form looks like.
Use the buddy method – have a friend or trainer assist and motivate you from time to time.

These tips can be applied to running and other forms of exercise too. Are you working out with purpose?

Despite the chilly early morning air (boo hoo!) we’re still on summer edition of What I Ate Wednesday. I’m still digging all the sweet summer produce. The changes in my competition diet have allowed me more veggies!

Check it all out below, then click here to visit Jenn @ Peas and Crayons to see everyone else’s summer eats!