Sprint 2 the Table

Appetites and Adventures

Attack of the Killer Sodium + WIAW

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Sodium is in everything.

Except peanut flour, thank god.

With less than 4 weeks to go until my figure competition, my diet has gotten more strict.  The latest adjustment it sodium.  I’m only allowed 500 mg a day.  No more bacon, sorry.

It turns out sodium is everywhere – even in thing that aren’t processed   Egg whites, for instance.  My trainer said I don’t have to cut egg whites until 2 weeks out, but if I eat them my sodium for the day will most certainly be over.  And the super expensive crab in my fridge?  Forget it.

We’ve seen a lot in the media lately about sodium, and how much is added to our foods.  Too much sodium can lead to problems like high blood pressure, heart failure, osteoporosis (this one was news to me), kidney stones, dehydration, electrolyte imbalance, and hormonal imbalance.  You don’t need to cut to the extent that I am, but The Institute of Medicine recommends limiting sodium intake to less than 2300 mg per day.

When I first started watching my intake, I was shocked to see how much was in items you’d never think to check.  Protein powder is a culprit – I had one egg protein that was about 500 mg!  Other unusual suspects: coffee drinks, bread, cereal, and pretty much every condiment known to man.

You don’t have to have salt (or fats, or sugars…) to add flavor to foods!  Try some making your own blends for use on protein, veggies, and beans…

  • Italian: I make my own sodium-free tomato sauce with garlic, onion, basil, oregano and, parsley
  • Thai: For a spicy peanut sauce, try peanut flour mixed with rice vinegar, lime, sriracha, garlic, and cilantro (similar to what I did here in my: Chili Nutty Tofu)
  • Mexican: This is an easy one – toss in some lime, cumin, cilantro, garlic, and cayenne like I did in this Mexican “Rice” Bowl
  • Mediterranean: This is a staple-combo in my kitchen with its lemon peel, garlic, mint, oregano, dill, and onion
  • Indian: I rubbed a simple mix of lime, garlic, ginger, onion, curry, cumin, coriander, and garam masala on the salmon I used in Meal 2 below

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Another sodium-free item is pumpkin.  Perfect for this month’s Halloween-themed  What I Ate Wednesday.  See if you can guess how much sodium I took in…

Check out my low-sodium, #strangebutgood (that’s scary, right?) eats below, and then click here to head over to Jenn @ Peas and Crayons to get to see how everyone else is scaring up their food this month!

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Meal 1:

After my morning cocktail (mix of Apple Cider Vinegar, Glutamine, and Fitmixer Aminos), I enjoyed a protein mush.  Failing miserably with the sodium intake yesterday, I skipped the eggs for breakfast and went for sodium-free pumpkin.

Pumpkin Protein Mush

  • 2 T oats
  • 1/4 C pumpkin puree
  • 1 scoop vanilla protein powder
  • 1 T ground flax
  • 1/2 tsp cinnamon
  • 1/4 tsp butterscotch extract
  • 5-6 drops stevia
  • Liquid, to mix
  • Topped with banana

Meal 2:

Forget #strangebutgood.  This was strange but amazing.  There are only 4 ingredients if you pre-cook the salmon!

I loved the savory curry against the sweet salmon and the citrus in the blood orange.  Bonus: blood orange is certainly a Halloween-appropriate food.

Curried Salmon and Blood Orange Salad

  • 3 oz curried salmon (pre-cooked with the Indian spices mention in first part of this post)
  • 1 blood orange, sectioned
  • 1 T fresh basil
  • 1 T roasted squash seeds (tossed in coconut oil, cinnamon, and cardamom before roasting)

Meal 3:

If tuna is the chicken of the sea, then swordfish is the steak of the sea.  This is hands-down my favorite seafood.  And it’s fairly low in sodium.  Score.

Served with a Golden Dumpling squash, diced and roasted with thyme, Dora the Explorer edamame, and raw cauliflower.

Know what only has 1.7 mg of sodium?  Sugar-free York Peppermint Patties.

Meal 4:

I am still addicted to this Tequila-Lime Tilapia recipe.  Today I had it with a side of carrots.  Yes, I recycled the lion plate from lunch. 

Meal 5:

Last week I mentioned that I rarely chicken.  Even more rare that eating it… I COOKED it.  Raw chicken is one of the most disgusting things in the world to me.  In my low sodium quest, I pulled out a cooking binder I made years ago and prepared a modified (low sodium, low-fat) version of a marinade I used to love.  It turned out really well!  I still hate raw chicken.

I DO love pizza.  It seemed like everyone on Instagram last night was making pizza, so I jumped off that bridge too.  I was going to make a socca crust, but realized that Kamut flour has less sodium.  I mixed 1/4 C with just enough water to form a batter and cooked it like a pancake in a pan.

On My Pizza:

  • Chicken
  • Ricotta spread 
  • Red onion
  • Fennel
  • Zucchini
  • Arugula

The ricotta mixture was simply fat-free ricotta with fresh herbs, cayenne, and white balsamic.  I sautéed the veggies before topping the pizza and sticking it under broil for a few mins before inhaling the deliciousness.

Meal 6:

I ate meal 5 too late, so I didn’t get to excited about Meal 6.  And I only had 75 mg left for the day.  And I wanted eggs.  I was whiny.

Then something awesome happened.  I remembered tofu.  Scrambled tofu, specifically.  Oh yes… we have VEGAN version of PB & Jeggs.  A carrot cake-inspired PB & Ceggs.

Just as glorious as the “real” thing.  The carrot cake-like spices make this veggie and protein-packed meal a dessert.

Recipe at bottom.

Meal 7:

If you guess I went over my sodium…. you’d be right.  I have to ask my trainer tomorrow, but I’m guessing protein trumps sodium so I went ahead and exceeded 500 mg to get another 20 of protein.

The most sodium-free way I could think of to do this was no salt cottage cheese and peanut flour.  Since I get a carb too I went for some pumpkin in the mix.  Flavorings included cinnamon (it’s sick how much I love the stuff), nutmeg, cardamom, almond extract, vanilla stevia.  Topped with figs.  Nom.

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Vegan PB & Ceggs (Peanut Butter & Carrot “Eggs”)

  • 4 oz tofu, crumbled
  • 2 T peanut flour
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/8 tsp allspice
  • 1/4 tsp maple extract (can use vanilla)
  • 5-6 drops liquid stevia
  • 3 T water (or other liquid)

Place crumbled tofu in a greased (I used PAM) pan over medium-high heat.  

“Scramble” tofu until warmed through (~2-3 mins).  Meanwhile, mix together peanut flour, spices, extract, stevia, and water to form your peanut butter sauce (note: you could always use 2 T of your favorite nut butter here).

Add peanut butter and shredded carrot to the eggs.  Scramble together and allow to cooking ~1-2 mins more until hot.

Plate and enjoy!

Serves 1.

***

The protein count for the day: 169.4g.  The all-important sodium count: 576.5mg.

Quick shameless plug: in case you missed it, check out yesterday’s post for a new technique you can use to bust through plateaus in your workout.  It’s the first in a “Work It Out” series I’m doing!

Have you ever tracked your sodium intake?  Did it surprise you?

What is the best thing you’ve eaten so far this week?

Zucchini Whey Muffins + a Demo

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Call me Little Miss Muffet…

 

 

… though I do NOT like to sit on my tuffet.

I do really dig my curds and whey.  Like these curds:

 

 

Bloggers everywhere get excited when they have an empty peanut butter jar.  Overnight oats are tasty and exciting – I won’t argue that!  I will argue that cottage cheese in an almost empty container is equally good.  The name is more cumbersome…

When I have an almost-empty jar, I swirl up my cottage cheese with mix-ins and take it to go.  Easy mid-morning snack at work!  This container included Sunbutter, cinnamon, a little stevia, nutmeg, and a plum.

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Before I get to the whey, I want to share a little happy-excited-nervous news with you guys… I am doing another cooking demo!

This one is at Taste of Atlanta.  Slightly bigger than my gym…

 

 

I’ll be in the “Family Food Zone” tent with Sweetwater Growers (not to be confused with the brewery).  Sweetwater makes amazing infused olive oils and hydroponic basil.

Apparently it’s official because I’m on the website:

 

The recipe I’ll be sharing is for my (vegan) Butternut Squash-Apple Soup that uses Sweetwater’s red pepper-infused oil.  I started making it nearly 2 years ago (around the time of my blog’s birth!) and it remains my favorite fall soup to this day.

There is a rich sweetness from the butternut squash and the apple but it’s balances out with the rosemary and the bit of heat on the end from the red pepper-infused oil.

 

No Vitamix will be used, but I do get to play with my immersion blender.  And my nerves.  Did I mention I’m nervous?  What if no one comes?  what if lots of people come?  What if there is awkward silence?  AHHHHHH!

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Baking.  Baking calms my nerves. Baking with protein powder calms my nerves AND gives me awesome post-workout treats.

 

 

Baking with zucchini also makes me happy… as evidenced by the fact that this is now my third zucchini muffin recipe.  The previous 5 (all low-cal and free of added sugars):

  1. Banana -Maple Zucchini Muffins
  2. Chocolate Zucchini Muffins
  3. Pumpkin Zucchini Muffins
  4. Zucchini Banana Muffins (98 cals)
  5. Zucchini Banana Protein Muffins (92 cals)

 

 

This one is different, I swear!  This recipe is the first one with whey protein, and it is a bit more savory.  More reminiscent of the traditional bread.  I especially love the hint of coconut with a little warm spice from the cinnamon and cardamom.

These muffins are also flourless.  Almond and coconut flours replace “regular” flour here to lend a nutty richness to this muffin.

 

Super-moist.  Low-carb, high protein.  These are a great pre-workout snack, or a perfect clean addition to your recovery meal.

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Zucchini Whey Muffins

  • 1 medium zucchini grated finely and moisture squeezed out (~1 C, post squeeze)
  • 1 tsp baking powder
  • 1/2 C almond flour/meal
  • 2 T coconut flour
  • 1/4 C vanilla whey protein (I used GNC)
  • 2 T Xylitol
  • 1 T NuNaturals Fiber Baking Blend
  • 1 tsp cinnamon
  • 1/4 tsp cardamom
  • 1/3 C egg whites
  • 1/2 C unsweetened coconut milk (I used So Delicious)
  • 1/2 tsp coconut extract

 

Preheat oven to 350 degrees.

Grated my zucchini into a bowl and squeezed out the excess moisture. Set aside.

In a medium bowl combine dry ingredients.  Stir to combine.

Add in liquids, and mix until just combined.  Fold in grated zucchini.

Grease a muffin tine with non-stick cooking spray.  Pour the batter into tins. Baked for 15-20 mins.

Makes 9 muffins.

Approximate nutritionals: 95 calories, 4.2g fat, 45.3mg sodium, 9.2g carbs, 2.1g fiber, 1.4g sugar, 7.5g protein

***

The good news is that I’ve been so stressed at work that I haven’t fully felt the nerves of the demo until now. 😉

How do you calm your nerves and/or relax?

What is your favorite fall soup?

 

Microwave Protein Cookie + WIAW

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Lifting weights will not make you bulky.

It drives me NUTS when I hear women say they don’t want to lift because they are scared they’ll get bulky or look “manly.”  Women don’t have the hormone levels men do, so it’s just not possible to gain like a dude.  It takes a TON of work to significantly grow muscle.  I should know.

It is especially important for women to have a strength training program.

A few of the benefits include:

  1. Body Fat Reduction – As you increase lean muscle, so does resting metabolism.  This means that you burn more calories all day long.  Studies have shown that for each pound of muscle you gain, you burn 35-50 more calories each day.  That’s as much as 18,250 calories in a year!
  2. Decreased Risk of Osteoporosis and Heart Disease – Women are at an especially high risk of suffering from this disease.  Weight training can increase spinal bone mineral density, and – combined with adequate calcium – can be one of the best defenses against osteoporosis.  Cardio is important in heart health; however, lifting can help to lower “bad” (LDL) cholesterol, increase “good” (HDL) cholesterol, and lower blood pressure.
  3. Improved Athletic Performance – Research continually proves that strength training improves athletic ability.  It enables you to increase endurance, improve technique, and decrease the risk of injury.
  4. Improved Mood and Fights Depression – A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did!  Strength training often helps women feel more confident and capable, both important factors in fighting depression.
  5. Physical Strength – This may sound obvious, but strength training is important for daily activities – chores, chasing after kids, carrying groceries… basic, daily tasks will be much easier.  And how nice is it to be able to open ajar unassisted?

Strength training isn’t the only factor though.  I’m trying my best to gain as much as possible before my November competition.  Just as important as lifting is diet.  Healthy fats, complex carbs, and a lot of protein are key to gaining mass.  As much as I’m taking in, I’m still not She-ra…. but I am making gains!

A few people have asked for progress pics.  I wish I’d done a better job to tracking and taking pics from the same angles, but here’s the best bicep progress pic I have:

Still a really long way to go, but I think there are some changes!

Speaking of strength training (nice transition, right?), this fall’s  What I Ate Wednesday theme: “Fall Into Good Habits.”

Check out my healthy fall fuel below, and then click here to head over to Jenn @ Peas and Crayons to get ideas from others’ fall eats!

Meal 1:

I probably bore you all with my morning cocktail, but this day started out like every other day with a mix of Apple Cider Vinegar, Glutamine and Aminos (I’ve switched since this pic to ON brand and LOVE it) … with some kombucha and water.  This week I had a lavender-rosemary homebrew to mix in.  Good for the digestion, skin, and overall energy!

30 mins later I noshed on a random concoction:

A Morningstar veggie sausage scrambled with egg whites and topped with cilantro, 1/2 a grapefruit, and a slice of Ezekial bread with sugar-free strawberry jam.  Not super creative, but it was the jam on this rainy morning.

Meal 2:

If it’s going to rain, at least my food can be bright!

There’s no shame in microwave baking!  Especially when it is an iced Sunbutter cookie. 

This cookie is incredibly easy.  I was going to bake it, but that seemed too time-consuming.  35 secs in the microwave for this baby!  I blended together cottage cheese, stevia, and apple pie spice as the icing and arranged golden kiwi slices on top.

Recipe at the bottom.

Meal 3:

Monday night’s dinner was a healthy version of Crab Eggs Benedict.  I remade it for WIAW because it was so delicious.  I’d probably be eating it again right now if I wasn’t out of my local farm fresh eggs.

However, I’m a tease.  The recipe will be shared tomorrow… sorry, but I felt it deserved its own post. 🙂 

Meal 4:

Tilapia again… but I did prepare it differently!  I’m working on a project making my own (salt-free) spice blends.  This was cooked in a grill pan with my Mexican blend and fresh lime juice.  On the side was roasted broccoli slaw and brussels, topped with more of my blend, rice vinegar, and nutritional yeast. 

Meal 5:

I’m trying not to Instagram everything before I post it on WIAW… but I couldn’t help myself last night.

This pizza combo knocked my socks off.  I toasted a low-carb tortilla as the crust, then slathered it with a sweet potato mashed with lemon juice, cumin, and chili powder.  Meanwhile, I sautéed asparagus and chopped fennel in a splash of garlic-infused olive oil.  That saute, arugula, and pre-cooked salmon topped my pizza.

I put the whole thing in the oven on broil for a few mins, finish with freshly ground pepper, thick balsamic, and cilantro… and viola!

Total foodgasm.  ♫ The neighbors complain about the noises above… ♫

Meal 6:

An old favorite… with a new twist.  Remember my Carrot Cake Protein Batter?  I made it chocolate. 

This Chocolate Carrot Cake Protein Batter was basically the same recipe, but I added 1 T cocoa powder and use almond extract instead of vanilla.

Side note: Did you know that 1 T of cocoa powder has 1g of protein?

Meal 7:

In the interest of honesty… this happened:

I get an extra cheat each day in effort to gain weight… although this may not be what my trainer had in mind…

It was delicious though!  Terrapin is a Georgia brewery, and their Pumpkinfest beer is fantastic. It combines two styles – pumpkin beer and Oktoberfest – to create a spiced pumpkin beer that isn’t overly sweet.

Never fear!  I got my protein in too: 

A maple-casein version of my 150 Calorie Microwave Protein Cake topped with fresh figs.

Micro Protein Cookie steps

Nutty Microwave Protein Cookie

  • 2 T peanut flour
  • 1 T water
  • 1 T Sunbutter
  • 2 T egg whites
  • 1/2 tsp cinnamon
  • 1/4 tsp baking powder
  • 5-6 drops liquid stevia

Mix ingredients in a small bowl.  

Coat small, microwave-safe plate with cooking spray.  Spread dough on plate and microwave 30-40 secs.  

Serves 1.

***

Protein count for the day: 191.3g from fall clean eats!

Do you do any strength training?  Why or why not?

What foods have you been loving the most this fall?

Chinese Pepper Tofu + Faux Fried Rice

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Dry is the new fry.

 

I had never even HEARD of such a thing until a recent dinner out at The Lawrence.  One bite of their Salt & Pepper Tofu and I knew it must be mine.

 

 

Dry fried tofu is an interesting dish.  You pan fry pressed tofu without any oil, leaving it more dense and pleasantly crisp.  It’s almost creates a tofu version of  fried chicken – though much less greasy.  The trick is to cook it slowly to remove the water from the tofu without burning it.  The dried tofu soaks up marinades more effectively, making it incredibly flavorful.

 

 

Faux fried rice was almost an after thought to this one.  I was concocting my tofu recipe and eyed a box of Kamut® Khorasan Wheat I received to sample.

Asian dishes need fried rice… this isn’t exactly rice, but it worked.  I think it is better because I do not like especially like rice, and thanks to this box I discovered that I DO like Kamut.

 

 

Kamut has crazy-high amount of nutrients vs. other wheats, and has selenium, fiber, and… drumroll please… a good amount of protein (7g per serving)!  Kamut sent me flour, pasta, and berries.  The Kamut Berries* (sold under the Bob’s Mill Label) are what I used here.  It was my first time cooking them myself and I was quite pleased.  The package suggests soaking them over night, but I ignored that little detail and they turned out just fine.  Wheat berries have long been my favorite carb on the hot bar at Whole Paycheck Foods, and these Kamut berries are very similar.  They are fairly large in size (think large pearl couscous), chewy, nutty, and a little on the sweet side.

*Yes, I received this for free.  No, it didn’t affect my opinion… I had a hard time keeping my mouth shut if I don’t like something. 😉

 

 

After it as all dried and fried, I marinated my tofu in rice vinegar before coating it in a mixture of rice flour, pepper, and Chinese 5-Spice.  5-Spice is an awesome blend of  fennel, cloves, Szechuan peppercorn, star anise, and cinnamon – encompassing the five primary flavors of Chinese cuisine (sweet, sour, pungent, bitter, and salty).

That peppery goodness with the ginger and sweet red pepper-laced “fried rice” was so good made me wonder how I ever ate Chinese take-out.

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Chinese Pepper Tofu + Faux Fried Rice

For the Tofu:

  • 5 oz tofu, pressed and patted dry
  • Rice vinegar
  • 2 T brown rice flour
  • 1 tsp corn starch
  • 1/2 tsp black pepper
  • 1/4 tsp Chinese 5-spice
  • Oil

 

Cut pressed tofu into cubes or triangles, about 1 inch thick.  Place tofu in a non-stick pan over low-medium heat (my electric stove top was on 4), leaving room between pieces.  Slow cooking important so that tofu doesn’t stick or burn before the water has time to evaporate out.  Do NOT use oil – you are trying to leech all of the moisture.

As the tofu cooks, use a spatula to frequently press down on each piece.  Once the bottom sides are firm and golden in color, flip the tofu pieces and fry the other side, again pressing each piece.  They are done when they are golden and firm on both sides.

Place tofu in just enough rice wine vinegar to submerge and stir.  Marinate 10-15 mins.

Meanwhile, mix together remaining ingredients in a small bowl.

Lightly coat tofu in the flour mix.  Lightly spray pieces with oil (I have a can of EVOO from Trader Joe’s) and place in pan over medium heat.  Cook until outside are once again golden, turning once.  Note: If you don’t have spray oil, just place a small amount of oil in the bottom of your pan.

 

 

For the Faux Fried Rice:

  • 1serving (~1/2 C) Kamut (or other grain), pre-cooked
  • Olive oil
  • 1 clove garlic, minced
  • 1-in piece fresh ginger, minced
  • Red pepper
  • Green onion
  • Shiitake mushroom
  • Spinach
  • Egg whites (leave out to make vegan)
  • 1/8 tsp turmeric
  • Lime wedge

 

Heat a small amount of olive oil In a wok or skillet, and sauté garlic and ginger.

Add the other veggies (except spinach) and sauté until just softening.  

Add your grain and spinach, stirring to mix it with the other veggies.  When spinach is slightly wilted, add the egg (if using) and turmeric.  Cook until egg is done, ~5 mins.

Plate with your tofu and a twist of lime.

Enjoy!

***

This is a little more time-consuming than my bakedChili Nutty Tofu, but totally worth it!

Have you ever dry fried tofu?

What is your favorite dish at Asian restaurants?

 

Stripper Heels + WIAW

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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

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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?

PB & Aggs + Carrot Cake Batter {WIAW}

By

I’m a big fan of modifications.

Have you seen the dishes I bastardize exercise creative license with?

This week my nutrition plan has had one awesome modification.  After mentioning that I almost hurled last week after shoveling down lunch right before a workout, my trainer gave me an life stomach saving tip.  If a workout is scheduled right after a carb meal (Meal 1, 3, 5, or 7), then I can switch the order of the meals.  So instead of my scheduled Meal 3 carb + protein + veggie combo, I could have swapped it for Meal 4 which is just a veggie + protein.

3 Benefits to This:

  1. Quick protein boost before a workout (and a little energy from the sugar if this occurs in the morning when I get fruit rather than a veggie)
  2. Complex carbs post-workout are great for muscle repair/recovery
  3. No risk of regurgitation

Similar to running, you don’t want to lift heavy on a full tummy.  It’s hard work and being full just makes you feel draggy.  When you’re in prep for a figure competition the last thing you want is to have a junk workout.  I’ve been relishing in this modification all week.  It has done wonders for my energy at the gym, as well as my comfort level!

Enough tummy talk.  We have a new theme this week for What I Ate Wednesday!

Seasonal eating is a big deal to me.  Food that is in season tastes better, and it is less expensive.  Not to mention the fact that you can support your local farmers by purchasing your product through them rather than from far away places like Chile.

Check out my (mostly) summertime appropriate eats below, then click here to Jenn @ Peas and Crayons to see everyone else’s fitness foods!

Meal 1:

I’m recycling the pic from last week of aminos mixed with ~2T of apple cider vinegar and water.  I drink this down 30 mins prior to meal one for its benefits related to energy, digestion, and skin.

As I mentioned above, I’m doing some meal-order-swapping around my workouts.  Since I was about to hit the gym, I swapped meals 1 and 2.  So… Meal 1 = Meal 2, meaning I need a fruit and a protein.

You follow?

Last week’s PB & Jeggs were so good I did a little remix of that idea.  Rather than using mixed berries, I uses apples to create PB & Aggs!  (Any Aggie fans out there?)

I shook it up a little to be more like PB & Agg Pie. (Is that taking the naming thing too far?)

PB & Aggs:

  • 1/2 C egg whites
  • 2 T peanut flour
  • 2 T water
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 3 drops lemon liquid stevia
  • 1 small apple, cut into ~1/2 in pieces

See this post for detailed instructions.

Meal 2:

Post-workout I ate what was supposed to be Meal 1.  Hooray for post-workout complex carbs!  This is a seasonal cherry-ginger protein smoothie bowl (with spinach, obv) topped with homemade granola.  It was simple but hit the spot. 

Meal 3:

I often make it through the day with entirely vegetarian protein sources, but today I enjoyed a tuna burger with a said of salsa.  I’d love to share the recipe with you, but to be honest it was a little dry.  The flavor was good… I will keep tweaking and report back.

For my seasonal sides, I enjoyed carrot sticks and raw asparagus.  Produce is so sweet this summer!  I read somewhere that it is due to the extreme heat.  Apparently, some good does come out of 100+ temps! 

My complex carb was a slice of Ezekial bread with some Sunbutter.  After a nasty failed attempt at making my own sunflower seed butter, I sucked it up and bought a jar.

Worth.  It.

Meal 4:

Another seasonal veggie favorite is zucchini.  I’ve seen a lot of pics posted around the web of some massive zucchini. I wish I’d taken one of this sucker before I cut it up because it was a beast.

Eaten with no salt added cottage cheese mixed with peanut flour, nutritional yeast, and sriracha.  It was a sort of Thai peanut sauce!  To be honest… I went a little heavy on the nooch. 😉

Meal 5:

Apparently last Wednesday was particularly inspiring to me.  For dinner, I repeated yet another meal from the week.  What can I say, I fell in love with the (gluten-free) Cauliflower pizza!

I made the crust just like this one, but topped it with a local tomato, red onion, aged balsamic, a farm fresh egg, and a bastardized vegan version of spinach pesto.

 

The pesto creation was quite tasty – lots of herb-y, fresh flavor.  Here’s how I did it:

Vegan Spinach-Rosemary “Pesto”

  • 1 C fresh spinach
  • 1 large sprig of rosemary
  • 1 T nutritional yeast
  • 1/4 tsp fresh lemon juice
  • 1 clove garlic
  • 1/4 tsp olive oil
  • A bit of water (just enough to blend)

 Place it all in the blender and mix until smooth.

If you haven’t made this yet… well, I feel sorry for you.

Meal 6:

Carrot cake is something of a tradition in my family.  It’s not surprising that my favorite protein shake is this carrot cake creation.  It’s what inspired the following snackage.  I had already had a smoothie at Meal 2, and since I try to vary my protein sources, I racked my brain to figure out what other sources I could get 20g of protein from.  The answer?  Greek Yogurt!

Ladies and gentlemen (do any dudes read this blog?!), I give you a bowl full ‘o Carrot Cake Batter:

This protein-packed snack reminds me of that recipe handed down from my MamMaw.  The freshly grated carrot and the hint of nutmeg make this batter is scarily close to the “real” thing.  I have eaten it as Meal 6 every night this week.  Admittedly, some cream cheese icing would be nice.

Recipe at bottom.

Meal 7:

I’m in comfort-dessert food mode.  Pumpkin Pie Mush, anyone?  I’m going to turn orange.

This has been done ad nauseam in blog-land, so I won’t beat a dead horse.  Basically, you mix together your desired amount of oats, protein powder, pumpkin, water or other liquid, cinnamon, ginger, vanilla, stevia.  Let sit in fridge for at least an hour.  Devour.

Carrot Cake Protein Batter

  • 1/2 C Greek yogurt
  • 1 T vanilla protein powder
  • 1 medium carrot, grated
  • 1/2 tsp vanilla extract
  • 1/4 tsp maple extract (optional)
  • 1 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp nutmeg
  • 7-8 drops liquid stevia, or sweeter of your choice

Place all ingredients in a bowl, and stir to combine.  Depending on the thickness of your yogurt and the absorption of your protein powder, you may need to add a bit of liquid.

Note: This is also delicious with peanut flour, PB2, or coconut flour in place of the protein powder.

***

Are you keeping track?  I managed 149.1g of protein.  Even more exciting (to me) is the fact that I actually kept my sodium down to 1,137mg.  Shityeah.

What are your favorite summer foods?

Have you ever actually gotten sick during a workout?  I think I would die.

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