Sprint 2 the Table

Appetites and Adventures

Healthy Baking 101

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December would be one of my favorite months if it wasn’t so coooooold

 

(Yes, I just whined that).

Last night I attended a Holiday Ball with a good friend.  We had a blast getting all dressed up and dancing to some disco jams.  There were photogs all over, so I’ll be posting some of pics when I find them online.

Then we went to The Ritz for a drink. This is a side-show not to be missed.

Parking: $5

Glass of Champagne $12

Fabulous shoes that gave me blisters: $124

Watching 20-something blonde girls hanging all over potential Sugar Daddies: Priceless

 

Overall, a very successful night.  True to fashion, we ended up at a restaurant at 3am.  This is how I know my habits have changed though – we went to R. Thomas (not Waffle House) and I ordered a raw plate (not some eggy-pancakey-syrupy monstrosity).  It was quite satisfying.

Needless to say, this morning I needed some coffee to get going.  I like to try new things, so the mini bags of coffee at World Market are perfect for me.  This morning I had Pecan Pie – my favorite holiday coffee so far.  Best enjoyed oatmeal and a healthy scoop of Trader Joe’s Crunchy Valencia Peanut Butter.  It has the perfect amount of sweet, salty crunchiness (if you’re into that sort of thing).

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Since I’m in the festive holiday baking mood, I thought it would be appropriate to share some tips for making your goodies a little less fatty more healthy.

‘Tis the season to fight off the “fat” pants! 🙂

 

Healthy Baking 101

  1. Sub whole-wheat flour for half of the white flour called for
  2. Cut out some of the sugar in super-sweet dishes (reducing by just 1 T will save you 48 calories!)
  3. Replace an egg with 2 egg whites or 1/4 cup of an egg substitute
  4. Reduce butter by replacing 1/2 with something else to compliment the flavor of your goodies (try: applesauce, pumpkin puree, non-fat yogurt, mashed bananas, low-fat buttermilk)
  5. Go topless (hang on to your shirts if you’re near a window please!) with your cakes – icing can add 130 calories, so try just dusting cakes with powdered sugar and/or cocoa or keep it simple by frosting only the top)
  6. Use the low-fat version of cream cheese, sour cream, milk, yogurt, etc.
  7. Sneak in the sweet without the sugar using Stevia powder or drops (you can also get flavored drops for an extra punch)
  8. Get on the powder with cocoa-based goodies instead of chocolate chips !  Quick math lesson: 6 T of cocoa +1 T canola oil + 1 T fat-free sour-cream = 2 squares of unsweetened baking chocolate (saving you 85 calories and 14 g of fat)
  9. Cooking spray work just as well as butter for your non-stick needs
  10. Replace whipping cream with evaporated skim milk


Keep in mind when using replacements:

  • Applesauce is an acidic ingredient, so you may want to add a little (start with (1/8 tsp) baking soda to smooth the flavors
  • When using applesauce to replace fat, try whole-wheat pastry flour instead of all-purpose.  It is more tender and, without the fat, less protein = better
  • Watch the flavor – healthier recipes are often bland because fat is a flavor carrier.  Add 1-2 tsp of canola oil to help it out, or consider incorporating lemon/orange/lime-zest
  • To keep it light and fluffy:  Mix dry and liquid ingredients in separate bowls, adding liquids to dry, and don’t mix too much
  • Don’t over-bake.  This may seem obvious, but desserts are more susceptible to becoming dry and crumbly with less fat.

***

Happy Baking!

Do you have a favorite healthy baking secret?

What is your favorite holiday treat?

 

Rainy Days and Mondays + Granola

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Going to work after a holiday week is always hard.  Combine that with the first really cold day this winter and a grey, rainy sky… and you have a tough Monday.

 

The icing on the cake is that I have to be on the first flight out to Detroit tomorrow.  Rock City.

I’m lucky to have a great job… but rainy days and Mondays always get me down.

Enough with the complaining!

 

Quick, name 5 things you love!!

  1. My new grey sweater
  2. The fact that my pants are still loose after T-giving
  3. Peanut Butter-Sunflower Seed Granola (recipe below!)
  4. The Avett Brothers: Live Volume 3 album
  5. The Honey dog

 

This day also calls for a “funny.” Auto-correct-style.

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Now that that’s out of the way.  I made some rockstar granola, thank you The Best of Clean Eating cookbook.

Take note: granola was meant for peanut butter. How have I never made it with PB before?!

 

It was especially tasty on top of Greek yogurt this morning.  With a sweet potato-blueberry pancake crumbled on it for good measure.

 

 

As if being delicious isn’t enough, this Peanut Butter-Sunflower Seed Granola is lower in fat and sugar and higher in protein than most grocery store varieties.

 

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Peanut Butter-Sunflower Seed Granola

(from The Best of Clean Eating)

  • 3/4 C Sunflower seeds (raw, unsalted)
  • 1 1/2 C Oatmeal (uncooked)
  • 1/4 C Flaxseed (roughly ground)
  • 1/2 C Dried cranberries
  • 1/2 C slivered almonds
  • 1/2 C Unsweetened coconut
  • 3 T Crunchy peanut butter
  • 2 T Cacao nibs
  • 1/4 tsp Salt
  • 1/2 tsp Cinnamon
  • 1/3 C Agave syrup
  • 1 tsp Vanilla


Preheat oven to 300F.  Combine ingredients in a large bowl and stir until blended.  Make fruitless effort not to eat raw mixture.

Press mixture onto parchment-lined baking sheet.  Bake for 40 minutes.  Let cool for 10 mins.  Store in air-tight container.

Serves 12.

Nutrition info:

Calories: 124, Total fat: 13g, Sat. Fat: 3g, Carbs: 25.5g, Fiber: 9g, Protein 7.5g, Sugars: 12.5g


85 Calorie Muffins + Lasagna Pie

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Today started out productive.  I woke up early, made muffins, and went to derby practice.

2 hour practice on a Sunday morning can be killer, but today flew by.  We worked on hip checks (that drill is always good for a few bruises) and hopping.  Hopping/jumping on skates is hard.  Especially when done repeatedly in drill.

But it hurts so good.

Thankfully, I had eaten 3 of these for fuel:

PBJ Muffins

3 because they are just 85 calories each! 🙂

Each muffin has a fair amount of protein (5g each!) and fiber (2g each).

Found in The Best of Clean Eating cookbook.  The Borders near me is closing and everything is 30-40% off.  Naturally, I bought cookbooks. 🙂

It is starting to feel like winter here, which can only mean one thing.  Pasta.

Mom has been hoarding a recipe for a lasagna pie since 2005.

2005 – no joke

I almost opted for Thai food, but it was about time to check this one off the list.  I am so glad we did – it was fantastic!

The pie is layered in a springform pan.

Veggie layer

Followed by ricotta and whole wheat pasta layers

Sprinkle the cheese for the last 15 mins of baking.

Cheese!

I like my cheese burnt nicely browned.

Recipes below!

85 Calorie PBJ Muffins

  • 12 Egg whites
  • 2/3 C Oatmeal (uncooked)
  • 2/3 C Fiber One
  • 2 Bananas (the riper, the better)
  • 6 T Preserves (I used blackberry)
  • 1 tsp Vanilla extract
  • 1/2 tsp Cinnamon
  • 1 tsp Baking powder
  • 1 tsp Baking soda
  • 6 pkgs Stevia PlusFiber (or 8-10 drops liquid Stevia)
  • 1/4 tsp Sea salt
  • Olive oil cooking spray
  • Peanuts

Preheat oven to 350F.

In a large bowl combine all ingredients except the cereal and nuts with a hand mixer.  Fold cereal into the mix.

Line muffin tins with aluminum cupcake liners (it DOES affect the texture) and spray with cooking spray.  Pour mixture evenly into liners and top with peanuts.

Bake 30 mins, let cool for 10 mins, and enjoy!

Makes 12 muffins.

Lasagna Pie

(adapted from a vintage 2005 Better Home & Gardens)

  • 1 pkg Whole wheat lasagna noodles
  • 2 T EVOO
  • 3 Carrots, finely chopped
  • 1 Zucchini, finely chopped
  • 1/3 C Red onion, finely chopped
  • 4 Garlic cloves, minced
  • 3 C Baby bella mushrooms
  • 12 oz Baby spinach
  • 2 T Basil (fresh)
  • 1 Egg
  • 15 oz Ricotta cheese (part skim)
  • 1/3 C Parmigiano Reggiano, grated
  • 1/2 tsp Herbs de Provence
  • 1/2 tsp Sea salt
  • 1/4 tsp Pepper
  • 1/4 tsp Red pepper flakes
  • 2.5 C Tomato basil pasta sauce
  • 1 C Fontina cheese, shredded
  • 1 C Mozzarella (part skim), shredded
  • Rosemary springs

Preheat oven to 375F.  Cook lasagna noodles according to package.  Drain noodles, reserving some pasta water.

In a large skillet, heat 1 tablespoon of EVOO over medium-high heat.  Add carrots, zucchini, onion, mushrooms, and garlic.  Cook until vegetables are beginning to get tender (about 4-5 mins).  Add  remaining EVOO and gradually add spinach to skillet, cooking until spinach is wilted.  Use pasta water if more moisture is needed, adding 1 T at a time.  Using a slotted spoon, transfer mixture to a bowl.  Stir basil into mixture.

In a small bowl, stir together egg, ricotta cheese, Parmesan cheese, spices, salt, and pepper.

In the bottom of a 9-inch springform, spread 1/2 cup of the pasta sauce.  Arrange 3-4 of the cooked noodles over the sauce, trimming and overlapping as needed to cover sauce.  Top with half of the veggie mixture.  Spoon half of the ricotta cheese mixture over veggies and spread evenly.  Top with another layer of noodles.  Spread with half of the remaining pasta sauce.  Top with remaining veggie mixture.  Sprinkle with 1/2 C of each the fontina and mozzarella cheeses.  Top with another layer of noodles.  Layer with remaining veggie mixture and remaining ricotta cheese mixture.  Top with another layer of noodles (you may have extra – I had 3 left) and remaining sauce.  Gently press down pie with the back of a spatula.

Place springform pan on a foil-lined baking sheet (it oozes).  Bake for 45 mins.  Sprinkle with remaining fontina and mozzarella cheese; bake ~15 mins more or melted and beginning to brown.  Cover and let stand for AT LEAST 15 mins.  Carefully remove side of pan.

Cut into wedges, garnish with rosemary sprigs, and serve.

Makes 10 servings.

Starbucks Deals + Ending the Cleanse

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Who wants 12 days of Starbucks deals???  Saving Money Living Life has delivered yet again.

Click for source

The Starbucks Deal: Text 12DAYS to 29943 to sign up for Starbucks’ 12 days of Sharing.  Beginning December 1st you will receive one deal per day.

Merry Christmas, Coffee Addicts! 🙂

The woman at SMLL posts some awesome deals AND always manages to save an impressive amount at Publix (like getting $90 of stuff for ~$45). I wish she’d figure out how to do it at Whole Paycheck Foods!

I also learned about a FREE holiday music sampler iTunes download People Magazine through SMLL.  Check out the deal on People’s website.

Speaking of coffee, I have a one-track mind today.  The SP Cleanse is OVER!!!  Mom and I celebrated with some midnight ab work (I know… we have never been normal).

I also had my second personal training session last night.  I am still really loving it.

Some highlights:

  • 20 push-ups in a row, followed by 2 sets of 10 (boy-style = no knees)
  • 65 sit-ups in 2 minutes
  • 20 oblique-ups
  • Lots of bicep curls, pull-downs, and triceps

Our last supper was a salad with Garlicky Grilled Eggplant (recipe at end).  It didn’t get the gorgeous grill marks, but tasted great.

In my salad:

  • Zucchini
  • Cucumber
  • Carrots
  • Sweet potato
  • Garlicky Grilled Eggplant

This morning I am supposed to begin adding foods back one at a time in order to identify any food allergies/sensitivities (I may have chosen two things to add…).

In my oats:

  • McCann’s Irish Oatmeal
  • Arrowhead 4-Grain + Flax
  • 1/2 tsp Coconut butter
  • 1/4 tsp Vanilla
  • 1/4 tsp Cinnamon
  • Blueberries

Have I mentioned how much I missed oatmeal???

I am aiming to add low or gluten-free carbs before going all out since that seems to be a common sensitivity.

Garlicky Grilled Eggplant

  • 1 Eggplant
  • 2 T EVOO
  • 2 T Balsamic vinegar
  • 2 Garlic cloves, minced
  • S & P to taste

Cut eggplant into 1/4-1/2 inch thick slices.

In small bowl, whisk together EVOO, balsamic, minced garlic, salt, and pepper.

Brush liberally onto eggplant.  Place eggplant on grill (or grill pan) for 10-14 mins, flipping once halfway through.

Note: You will probably have some of the vinaigrette leftover – don’t toss it!  It is good drizzled over the grilled eggplant and makes for a great salad dressing.

Drink Yer Squash

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I went to kickboxing last night for the first time in months.  Knuckle Up is a great local boxing gym that offers intense, sweat-inducing 50 minute kickboxing classes.

One of the many pieces of sporting equipment in the trunk of my car

It felt good to be back and the instructor even complemented my form!  Very exciting.

(I’m thinking about trying a boxing class… more on that if/when I get the kahunas to actually do it.)

My need to to hit something is dedicated to Excel.  Which I spent the entire day yesterday in.  And then stayed up until 3am working on the same document.  Needless to say, I am falling asleep sitting up this morning!  But it is done and I’m pretty happy about that. 🙂

Day 11 of the SP Cleanse (tomorrow) means we get to add chicken.  Strangely enough I haven’t craved meat.  I’m still really excited to get protein from something other than smoothies.

Speaking of smoothies… have you ever tried squash in a smoothie?

This butternut-cherry-chocolate combo sounds strange, but it was  almost cake-like.  And filling!

Drink yer SQUASH

Butternut Squash-Chocolate-Cherry Smoothie

  • 1/4 C Butternut Squash
  • 1/2 Banana (frozen)
  • 1/4 C Black cherries (frozen)
  • 2 scoops chocolate protein powder (I used Juice Plus)
  • Pumpkin Spice
  • Cinnamon
  • Fresh grated nutmeg

Throw it all in a blender, add ice, water (or milk – no dairy allowed on the cleanse), and spices to taste, and slurp away!

Makes 1 huge or 2 medium smoothies.

***

I know it sounds weird, but give it a try.  It was sweet, thick (even using the water), and a great way to use some leftover squash.  YUM.

Would you ever tried a non-conventional smoothie item?

She’s gone country… wine country, that is

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First off, Happy Birthday to my awesome mom!!!

(It was yesterday, but who’s counting?)

My baby sis drove in from college to surprise her (Mamma cried) and we took her to dinner at Miller Union.  Of course, I forgot to bring my camera to capture one of the best meals I’ve had in a while. BUT, if you are in Atlanta go eat there.  Immediately.  If not sooner.

My Recommendations: Miller Thyme cocktail, a glass of the Frederic Mabileau St. Nicolas de Bourgeil Loire France 2008, creamy grit fritters, skillet NY Strip, any of the veggies, and the warm plum crisp.  And don’t bother sticking to a “diet” – dig into the bread they bring out.  It’s worth it.

 

After dinner, Baby Sis came home with me for a sleepover and to try a 6am boot camp.  I was shocked we woke up in time.

Between the humidity and crazy workout involving lots of stairs, we worked up an appetite!  I made the Grilled French Banana Sandwich from last week and served it with apple sliced on the side.

Guess where I’m going tomorrow!?

It was just a good the second time around!  Next time I’m doing it with Chocolate Almond Butter.

Baby sis was also my guinea pig.  I tried out a version of the Pumpkin Spiced Latte from Peas and Thank You.

It was soooo good I started drinking this and ALMOST forgot to take a pic!

Pumpkin Spiced Latte

  • 4 c strongly brewed coffee (I used 4 c water to 6 T coffee)
  • 1 1/2 c skim milk
  • 5 T canned pumpkin
  • 1 tsp cinnamon
  • 1/8 tsp ginger
  • 1/4 tsp ground nutmeg

Brew coffee.  Meanwhile, heat milk, pumpkin, and spices until hot (about 2 mins) on the stove… or in the microwave (I can be lazy in the morning).  Pour mixture into blender and blend on high until frothy.

Pour frothy milk mixture into 2 large cups (I had some leftover), and add coffee.  Mix lightly and serve.

AND I did my Whittle My Middle moves.  The stats:

  • Front plank: 90 secs
  • Side plank:  60 secs each side
  • Torso twists: 50 reps
  • Plank ups: 16 reps
  • Boat pose: 25 reps
  • Bicycle: 2 sets of 30 reps
  • Side plank w/ twists:  12 reps each side

I’m all out of order though!  Rewind to Monday.

I started my week here:

Serenbe Inn

This was my cabin:

Magnolia Cabin

Serenbe (“Be Serene”… get it?!) is this awesome 1000 acre sustainable community just 45 mins outside of Atlanta.  My team at work had a short retreat there – it felt days away from the city.  We had meetings, ate some awesome farm-to-table food at The Farmhouse (our chicken at dinner came from a farm 30 mins away!), and I went on a 4 mile trail run.  Two thumbs up.

I also learned about their Southern Chef Series.  They bring in popular chefs (Linton Hopkins of Restaurant Eugene and Holeman & Finch fame is coming in January!) and for a small fee you get to cook dinner with them, stay over night, and make breakfast together in the morning.  That’s my kind of retreat!

After all the fattening delicious Southern cooking, I was craving some oats.  Do you ever put chocolate chips in your pumpkin bread/muffins/pancakes?

In honor of the gorgeous fall leaves, I decided to add some orange to my chocolate overnight oats.

Chocolate-Pumpkin Oats

Chocolate-Pumpkin Overnight Oats

  • 1/4 c oatmeal
  • 1/2 c milk
  • 1/2 scoop Juice Plus powder
  • Generous shakes of cinnamon, ginger, and nutmeg

Toppings:

  • Pumpkin puree
  • Pecans

There has been some nasty weather in Atlanta and this was the perfect breakfast on a rainy fall morning!

Fast forward again.

I’m ending my week here:

San Francisco, here I come!

And here:

Watch out, Napa!

My BFF and I are going to San Francisco and Napa to visit an old friend for Halloween.

Back in a few days with lots of stories, pictures, and wine! 🙂

http://www.millerunion.com/site/

Comfort Breakfast

By

Ahhhh.. relief.  After a somewhat restless night of sleep, I woke up feeling so much better.  My throat is still sore, but much improved and my energy level is 10x better.  Hooray!

I always wonder if I really needed the antibiotics when I feel better the day after…

Either way, I have a ton of work to do and I am determined to go to boot camp tonight.  Rest is for the weak!

Seriously, I know not to push it too hard so I can fully recover.  I’m just going to show up and do what I can. 😉

After feeling to bad to eat much last night, I woke up ravenous.  I’ve seen a lot of these grilled french toast sandwiches lately (check out this deliciousness @ Healthy Tipping Point).  This morning seems the perfect time to try it out.

I didn’t quite go that hard core, but here’s what went down:

I scrambled my egg with some cinnamon before soaking a slice of Rudi’s Bakery Double Fiber bread in it.

Grill eggy bread until golden brown

Then I sliced half a banana in half length-wise.

Grill banana until browned/carmelized on both sides

When the bread was nicely toasted, I spread almond butter on it.  I love when the butter gets all melty from the hot bread!

Then, slice in half and place the banana on one side.

I also had another Roasted Grapefruit.

This time I sprinkled it with:

  • Cinnamon
  • Ginger
  • Nutmeg

Perfection

Grilled French Banana Sandwich

  • 1 slice bread
  • 1 egg
  • 1 tsp cinnamon
  • 1/2 banana
  • 1T almond butter

Beat egg and cinnamon together in bowl.  Soak slice of bread in egg mixture, then place in pan over med-high heat. 

Meanwhile, slice banana in half length-wise and place in another pan over med-high heat.  Let both items toast ~3 mins on each side.  Remove and spread nut butter of your choice on bread. 

Slice bread in half and place banana on one side.  Top with remaining side and enjoy!

Tough Decisions

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Do you ever make a breakfast so good that you can’t decide what to save for the last bite?

That was my dilemma this morning.  I was in the mood for something special – it isn’t often that I have enough time to devote to making a big breakfast.

On the menu: Scrambled Eggs (with a little extra goodness) and Roasted Grapefruit.

For the eggs:

Saute portobellos, asparagus, and onion seasoned to taste with salt and pepper.

For scrambled eggs I use 1 egg and 1 egg white.

Tip: add a little slash of water to your scramble to make eggs more fluffy.  Many people add milk, but water fluffs it better!

I served mine on a slice of Ezekiel toast and a bed of arugula.

Then I sprinkled Secret Aardvark habanero sauce on top of everything.  My sister brought me this from Portland… it is no joke HOT.

Note to self: a little bit goes a loooong way.

Now for the roasted grapefruit.  I have no idea why I don’t make this more often – it is super easy and so delicious!

Sprinkle 1/2 grapefruit with toppings

Roast until edges are browned

Roasted Grapefruit

1/2 Grapefruit

1 tsp Cinnamon Sugar

1/4 tsp Coriander

2-3 Mint leaves

Cut grapefruit out to separate from pith and peel and sprinkle with coriander and cinnamon-sugar mix.  Place on foil-lined baking sheet and roast in oven on broil  for ~8 mins (until slightly browned around edges). Garnish with chopped mint leaves.

Note: My seasonings are approximations… adjust to your own taste.

Variations: You can do anything with this – top with brown sugar, coconut butter, honey, rose water, cumin for a more savory taste, and/or top with Greek yogurt.

Cheers to easy breakfasts that taste decadent!

I am headed down to the Green Market to pick up my veggies for the week before trekking to Bobby Dodd Stadium.  Georgia Tech takes on Middle Tennessee today (hopefully an easy win).

GO JACKETS!!!

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