Sprint 2 the Table

Appetites and Adventures

Pick-Me-Up, a Tiramisu Protein Parfait

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Breakfast is the only reason I get up in the morning.

Not really.  I get up because I have to go to work.

Breakfast is the only reason I get up without too much grumbling.  Unless you count the grumbling in my stomach, which has been intense ever since I started training.

That’s a whole other topic.  I eat my last meal around midnight.  In theory that would hold me over.  Notsomuch.  I wake up so hungry you’d think I hadn’t eaten in days.

What’s really fun is waking up starving and remembering you have something really delicious prepped for breakfast.  Remember Meal 1 from yesterday’s WIAW post?  This is it – a Tiramisu Parfait.

The oats are cooked and soaked in coffee and cocoa overnight to produce a light, spongy pudding.  In the morning, I mixed up some Greek yogurt with vanilla protein powder to create the decadent, creamy layers in this Tiramisu Parfait.

Did you know that Tiramisu means “pick me up” in Italian?  Rightly so.  This breakfast rendition was so good it had this night owl up early and eating breakfast with a smile.

The Italian dessert certainly couldn’t be passed off a breakfast (not that it hasn’t happened in a moment of weakness…).  This is a much healthier version is perfectly acceptable in the morning, and you won’t be missing a thing with these flavors.  Espresso-soaked ladyfingers are easily replaced with coffee-cocoa overnight oats.  The sweet, tangy Greek yogurt mixture is the perfect sub for the mascarpone and heavy cream that layers a traditional Tiramisu.

If you’re feeling frisky, you could shake it up and top the breakfast treat with melted cherries.

A traditional Tiramisu can run upwards of 500 calories, 30g of fat, and 30g of sugar.  Never fear.  Depending on your protein powder, this Tiramisu Parfait is around 200 calories, 2g fat, 4g sugar… and 20g of protein!

I never wanted it to end.

Tiramisu-parfait

Tiramisu Protein Parfait

Inspired by this recipe.

For the Oats:

  • 1/3 C rolled oats (use gluten-free to make GF)
  • 2 tsp cocoa powder
  • 1/2 tsp cinnamon
  • 1/2 C water
  • 1/2 tsp vanilla extract
  • 1/4 tsp rum extract (almond would also work here)
  • 1/4 cup strong brewed, cooled coffee
  • 8 drops liquid stevia (adjust to desired sweetness)
For the Cream:
  • 3 oz plain Greek yogurt (use soy or almond yogurt to make dairy-free/vegan)
  • 1/2 scoop vanilla protein powder
  • 1/4 tsp cinnamon
  • 1/8 tsp nutmeg
  • 2-3 drops orange stevia (optional, you could also use orange zest or extract of you want the hint of citrus)

Combine the oats, cocoa powder, cinnamon, extracts, and water in a bowl and microwave for 2-3 minutes, or until the liquid is (mostly) absorbed.  Add coffee and stevia.  Stir to combine, then cover and place in the fridge overnight (or at least 2 hours).

In a small bowl, combine yogurt, orange stevia (or zest,/extract), protein powder, 1/4 tsp cinnamon, and nutmeg. Stir until well combined.  This can be done the night before, or at time of serving.  

To assemble, place a spoonful of the oats in a cup, followed by a spoonful of the yogurt mixture.  Repeat until you’re out of each.  

Optional: Top with fruit of your choosing.  I chose melted cherries (cherries microwaved with a few drops of lemon Stevia for ~20 secs). Whipped cream would always be amazing.

Makes 1 serving.

***

This first time I made this, I couldn’t wait ’til morning and ate it as Meal 7 (dessert).

Would you eat this parfait for breakfast or dessert?

Are you a morning person or a night owl?

Peanut Butter & Jeggs + WIAW

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Two things make me euphoric: good food and hard workouts.

Yesterday I was on the receiving end of both.  My spreadsheet delivered today!

Breakfast was mind-blowing.  Meal 2 is a new go-to protein source.  Lunch – although it was inhaled – was delish. Meal 4 wasn’t exciting, but the GNC Vanilla Whey tastes cake batter-ish when mixed with water.  Dinner… well, if it was legal to marry pizza I would.  Meal 6 was fun and close to being a new staple.  Dessert was a new (to me) recipe from one of my fav bloggers.

On the training front, I had a GREAT workout with my trainer.  I squatted 1.5x my body weight.  That’s a HUGE jump in just over a month of training.

Click for source

During a workout it can be overwhelming to push and go all-in.   That’s when you know you’re doing it right – when you are out of your comfort zone and breathing hard (provided you are using a good form and common sense).  I hit that point during my 4th drop sets of horizontal leg presses.

I looked up at my trainer and said “I don’t know how I’m going to do this.”  Then, with his encouragement, I just kept going.

Click for source

It was HARD, both physically and mentally.  I was careful not to say “can’t,” but I won’t say the thought didn’t cross my mind.  I shoved it out of my mind, and after the workout was incredibly proud of myself.

Which leads me to the 4th installment of the Fitness-themed What I Ate Wednesday.  If you’ve been following, I’m aiming to get ~150g of protein each day as I train for a figure competition (hopefully in NOVEMBER!!!).

In an effort to vary my protein sources, I try not to repeat meals throughout the day (ex: I don’t want to have 7 protein shakes, or 4 servings of scrambled egg whites).  Today’s eats included a whopping 5 different sources of protein!

Check out my vegetarian protein-loaded day below; then click here to Jenn @ Peas and Crayons to see everyone else’s fitness foods!

 

Meal 1:

Like I do every morning, I enjoyed a glass of my aminos mixed with ~2T of apple cider vinegar and water. I swear it gives me more energy than a cup of coffee… in fact, I no longer make coffee in the morning.

30 mins later I did enjoy a coffee-laced breakfast parfait:

It was a fabulous as it looks.  No joke.  Recipe tomorrow because I cannot hold this one in much longer.

Meal 2:

A new go-to: Peanut Butter & Jeggs.   I do enjoy savory eggs, but sometimes you just want a PB&J.  Meal 2 doesn’t get a carb, and PB&J doesn’t pack 20g of protein (the minimum I need at each meal)… so I got creative.

Egg whites, peanut flour, berries… it’s not as weird as it sounds.  Really.  Recipe at the bottom.

This might be weird: dose anyone else like the little crunchies left over from scrambles?  They’re especially good when they are laced with PB.

Meal 3:

Lunch was wolfed down.  I was slammed at work and running out the door for a lunchtime appointment with my trainer for the afore mentioned leg day.

This was a tasty combo… but I spent the drive to the gym wondering if eating all this so close to a workout would make me hurl.

On my plate:

  • Thai baked tofu
  • Spinach
  • Sweet potato
  • 3 bean mix 

Thankfully, I didn’t vom during my workout.

Meal 4:

This is what eating for fuel looks like:

GNC Whey Vanilla Protein I received as part of this Fitfluential protein powder review, mixed with water to form a “pudding.”

Followed by a giant carrot when I got home.

Meal 5:

I’m still swooning over this meal.  It’s one of the best I’ve had in recent memory… and that’s saying a lot.

Cauliflower pizza perfection (recipe here).

Topped with baby bellas, red onion, garlic, red pepper, French sorrel, and purple basil, and drizzled with nooch “sauce” (1 T nutritional yeast + 1 T water) before placing back in the oven for 15 mins.

Once cooked, I topped it with a balsamic reduction, red pepper flakes, and this KASS vegan grated parm (which is actually really good!):

Meal 6:

After being corrected by Coach last week (seriously… he busted me in the comments section), I did NOT skip meal 6.  This is a new creation… one I’m still working on.  As soon as it’s 100% I’ll share. 🙂

No coach, these aren’t protein macaroons. 

Served with celery sticks and “honey” mustard.  I say “honey” because it’s just Dijon with a drop of lemon Stevia.

I read this one someone’s blog but now I can’t remember where… please claim it if it’s your idea.  Sorry!

Meal 7:

Dessert was this Blueberry Protein Microwave Cake I’ve had bookmarked from my friend Sarena @ The Non-Dairy Queen.

Just a couple of modifications: I left out the oats, reduced the egg whites to 1/4 C, and used just 1/8 tsp  of baking soda.  I added 1/2 tsp cinnamon, and used lemon stevia in the coconut “frosting.”  Mine only needed 4 mins in the microwave.

It was friggin’ fantastic.

 

Peanut Butter & Jeggs

  • 1/2 C egg whites
  • 2 T peanut flour
  • 2 T water
  • 1/2 tsp cinnamon
  • 5-6 drops liquid stevia
  • 1/2 C berries

In a greased pan on med heat, scramble egg whites until 3/4 done (still a bit runny, ~2-3 mins).  

Meanwhile, mix together peanut flour, water, cinnamon, and stevia to form your peanut butter (note: you could always use 2 T of your favorite nut butter here).

Add peanut butter and fruit to the eggs.  Scramble together and allow egg whites to complete cooking (~1-2 mins).

Plate and enjoy!

Serves 1.

***

This day of eats was entirely vegetarian, and I managed 156g of protein.  And it included 2 of the best meals ever.  OMG.

Have you made a cauliflower pizza?

Any guesses about what meal 6 is?

Oatmeal Cookie Dough in a Glass

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You guys have the best ideas.

I make a LOT of shakes and smoothies (what distinguishes the two, btw?).  Would you believe that you don’t even see half of the craziness I blend up?

There are the favorites that end up in steady rotation:

Apple Pie Smoothie

Banana-Maple-Ginger (pictured with Lisa’s raw cookie dough ball)

Roasted Beet and Orange Smoothie

My all-time favorite… 

Liquid Sweet Potato Pie

And my new favorite…

Carrot Cake Batter Shake

Which brings me back to the subject of the day.  When I posted the Carrot Cake Batter recipe, Allie commented that she’s more of a cookie than a cake girl.  She requested an Oatmeal Raisin Cookie Shake.

I owe her big time for that request, because this is GOOD.  The test batches weren’t too painful to drink either.

Appropriate for breakfast or dessert, this is one tasty batter.  The mix of oats, banana, flax, and coconut flour give it a fabulously doughy texture.  I almost wanted to pop the mix in the oven once I blended it.

Nutritional yeast may seem like a weird addition, but it have a rich, nutty taste that compliments the sweet flavors in this dough.  The vanilla and cinnamon add to the cookie flavor, and – if you have it – the butter extract just adds a hint of “fresh from the oven.”

Confession: I don’t like raisins (or any dried fruit for that matter).  Feel free to blend a few in for added cookie sweetness, but I – being a good blogger – bought 19 cents of raisins from the bulk bin for a topping to enhance the photo accommodate Allie’s request. 😉

***In any of these shakes, you may leave out the protein powder.  I like the addition because a) protein is good for muscle building/recovery and b) it make it more filling.***

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Oatmeal Cookie Shake

  • 1 scoop vanilla protein powder
  • 1/3 C rolled oats (use gluten-free for a GF shake)
  • 1/2 banana
  • 1 T ground flax
  • 1 T coconut flour
  • 1.5 tsp nutritional yeast
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/8 tsp butter extract
  • 7-8 drops liquid stevia
  • 1/2 C unsweetened almond milk (or other liquid)
  • Ice, to taste
  • 1/8 tsp Guar Gum (optional, but this will make your smoothie thicker)
  • Toppings: crushed walnuts, raisins, cacao nibs (optional)

Combine all ingredients in a high-seed blender and blend until smooth.

Add toppings and drink your dough!

Makes 1 smoothie.

***

Another confession: I didn’t like oatmeal cookies until I was an adult.  I did; however, always like oatmeal.

Have you tried any of these smoothies?

If you could make a recipe request of any blogger, what would it be?

Tzatziki Chickpea Tuna Salad + Giveaway Winner

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I did something I haven’t done since I was in middle school.

 

I ate canned tuna.  My mom used to make tuna salad every Sunday after church.  She mixed in pickles, apples, onion, mayo… it was a hodge podge.  Every Sunday.  One day I decided I no longer liked seafood, and that was the last of the tuna for me.

This was not me.

 

The Chicken of the Sea (canned tuna) is a cornerstone of the bodybuilding diet.  In my quest for new ways to add protein to my diet, it was only a matter of time until tuna salad had to return.  It’s easy to make, portable, and is actually better on day 2.  It’s also filled with protein, fat-free (if you get it packed in water), and has virtually no bards.  The perfect lunch to take to work.  

 

When I decided to give it a go, I knew I had to do something different (no offense, Mom).

In my salad, I incorporated smashed chickpeas for a variation in texture.  The ‘peas were easier for me to think about eating than tuna.  

If you are vegetarian, this would be a great salad with just the chickpeas!

 

Mayo is (of course) not permitted on my nutrition plan, so I opted for a version of tzatziki sauce to stir into my salad.  This slimmed-down version of the Greek classic is Greek yogurt-based, adding even more protein.  It is also full of flavor from the herbs and garlic, leaving no trace of fishiness in the salad.  Watch out for garlic breath though!

 

The verdict?  I’ve taken this for lunch twice this week.  Apparently I really like tuna salad.  Winner, winner… chicken-of-the-sea dinner!

Note: I made my chickpeas from dried peas rather than canned to keep the sodium low.  If you do this and have left over, try roasting them for a fun snack like I did here.

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Before the winner dinner recipe, I suppose you guys are more interested in the winner of The Simply Bar Giveaway?

Congratulations to….

Layla!!!

You are the winner of a sample pack of Simply Bars.  Send me an email with your address and I’ll pass it along to the Simply Bar crew. 🙂

Thank you all for entering, and for sharing your goals.  Click here and read through the comments – they are really inspiring!

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Tzatziki Tuna Chickpea Salad

For the Salad:

  • 1 can of tuna (packed in water)
  • 1/2 C chickpeas, smashed
  •  1/2 C red pepper, diced
  • Cilantro (optional, for garnish)

 

For the Sauce:

  • 1 container Greek yogurt
  • 2 garlic cloves
  • 1T chopped yellow onion
  • 1/4 C fresh dill
  • 1/4 C fresh cilantro
  • Juice of 1/2 lemon
  • Zest of 1/2 lemon
  • 1/2 large jalapeno
  • 1/2 large cucumber, finely chopped

 

For the Salad:

Combine salad ingredients in a medium bowl.  Set aside.

 

For the Sauce:

Place all ingredients except cucumber into blender and blend until smooth.

Stir in diced cucumber and enjoy!

 

Makes 2 servings, with some sauce leftover.

***

I saw on Nightline last night that chin implants are the fastest growing plastic surgery procedure… because people don’t like the way they look online.  Wow.

Is there a meal from your childhood that you still can’t/won’t eat as an adult?  Meatloaf, anyone?

Would you ever get a chin-plant?

 

Carrot Cake Batter Shake

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It’s perfectly acceptable to drink your dessert.

My sister made me my faovrite carrot cake for my birthday.  It was amazing, but sadly I can’t eat like that every day.  Well, I could, but it would require me to live in a sugar coma.

I’ve been working on a healthy alternative to my favorite cake for a while now.  In protein shake form, of course. 🙂

After a few weeks of tweaks with the spice levels, I hit it spot on.  This protein-rich carrot cake batter even got the stamp of approval from my trainer.

He’s picky, so I kept the green out for him.  Feel free to toss in a handful of spinach as you see fit.

I love the ginger and cinnamon in the “batter.”  Those spices are what seals the deal to make it reminiscent of carrot cake.  The tofu makes it creamy, like batter.  Add some vanilla and nutmeg, and you have a cake batter you can feel good about eating.  Yes, you may lick the spatula.

Last night I tried it one last time pre-posting.  I increased the spices slightly so that I could add more ice to create ice cream in my Vitamix without losing flavor.

It worked.

Carrot Cake Batter Shake

Carrot Cake Batter Shake

  • 1/4 C unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder
  • 1 carrot
  • 3 oz silken tofu
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1 in piece fresh ginger
  • 1/8 tsp nutmeg
  • 7-8 drops liquid stevia
  • Ice, to taste
  • 1/8 tsp Guar Gum (optional, but will add creaminess)

Combine all ingredients in a high speed blender and mix until smooth.

Makes 1 serving.

***

I actually went back and checked the ingredients a few time because I couldn’t believe anything so cake-like could really be healthy.  True story.

What is your favorite cake flavor?

Do you add spinach to your smoothies?  I felt weird drinking one that wasn’t green!

Veggie Sushi with Beet-Wasabi Sauce

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Sushi befuddles me.

 

How do they wrap it so tight and get the rolls to stick together?

I got a wild hair and decided to try my hand at veggie sushi.  No sushi mat, mind you.  I still have no idea how sushi chefs’ rolls don’t fall apart.  Mind did as soon as I picked a bite up.  But they tasted wonderful!  (Halfway through I discovered that cutting them with wet knife helps, FYI.)

 

 

I used parsnips to create the rice, making these rolls a light, veggie-only treat.

 

Even better was the sauce I served with them – a beet-wasabi puree.  I used Greek yogurt to achieve a creaminess that pleasantly contrasted with the crisp veggies in these roll.  The Greek yogurt I used was the Olympus brand I reviewed here.  Its a super thick and creamy yogurt – perfect for a hearty sauce.

 

 

The roasted beets gave the sauce an earthy flavor that was really neat with the nori wraps, and accented with the heat from the wasabi.

This sauce truly is a fun, unique alternative to spicy mayo that works perfectly with the milder, more sweet flavors of the cucumber and carrots in these veggie rolls.  I had some leftover, and it was quite tasty spread on a veggie burger, too!

 

 

 Looking for protein in your sushi?  Click here for a protein-rich vegan sushi roll idea.

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Veggie Sushi with Beet Wasabi Sauce

For the sushi:

  • 2 nori sheets
  •  1 parsnip, blended into “rice”
  • 1 carrot
  • 1/2 large cucumber
  • 1 radish
  • 1/3 C daikon sprouts
  • 1/2 avocado

 

Scoop a few tablespoons of the parsnip rice onto the nori sheet and spread it across half.  Add toppings and roll nori sheet as tightly as possible.  

Slice into sushi pieces, or eat whole.  Note: wetting your knife before slicing help to achieve a cleaner cut.

 

For the Beet-Wasabi Sauce:

  • 1/2 C beet, roasted
  • 1/4 C Greek yogurt (sub in almond/soy/coconut yogurt to make vegan)
  • 1 tsp wasabi paste
  • 1/2 in piece of fresh ginger
  • Salt, to taste

 

Combine all ingredients in blender and blend until smooth.  

If you are sensitive to heat, add the wasabi slowly, tasting to control for spice-level.

***

Totally unrelated, but I need to whine.  I had leg day with my trainer Tuesday night.  My muscles are so sore it hurts to even think about walking.  Second day soreness is the WORST!

When are you the most sore – the next day or the second day after a workout?  Or immediately?  😉

Do you eat sushi?  What is your favorite roll?

 

4th of July and Paleo Oatmeal

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Can you imagine running a 10K in 27:36?

 

The 24-year-old winner of this year’s Peachtree Road Race (the largest 10K in the world) did it.  His name is Peter Kirui.  He’s Kenyan.  Surprise, surprise.

Peachtree runners

 

I spectated for a bit this year, but didn’t run.  It’s a little disheartening because it’s the first I’ve skipped in 5 years.  My knee and my trainer both have put a halt to my running, so I passed my number along to my boss’ wife.  She didn’t win the women’s division.  That prize went to Mamitu Daska from Ethiopia, who finished the 6.2 mile run in 32:22.

After a little cheerleading, I hit the gym to lift weights before heading to the lake for a day of getting sunburned fun in the sun.  Having done shoulders with my trainer on Tuesday, chest and biceps yesterday, a jet ski ride, and a sunburn… I can barely lift my arms.  Good thing its leg day!

 

Post-lake there were fireworks.  My BFF and I hit the country club where we grew up for a 20 minute display that would rival and city production.

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The breakfast I began the day with for-sure kept me moving all day.

 

 

Several people had told me about Paleo “Oatmeal,” but I wast in a hurry to try a Paleo meal when I can have the real thing.  You see, the Paleo diet shuns bread-y carbs.  This oatmeal doesn’t actually include oats.

Despite my hesitation, curiosity got the best of me and I’m so glad it did.  This creamy oat-less oatmeal is going in constant rotation.

 

 

The banana gets that yummy caramelized taste, and I was surprised and how much this actually LOOKED like oatmeal.

Even better, it came together quickly and delivered and TON of protein to my tired muscles.  I amped it up more in my version with protein powder (I used Sun Warrior Vanilla here).  The addition of butter extract really have it that oatmeal taste – you know the one.  When you were a kid and would have a glob of melty butter on top of your oats… alongside wayyyy too much brown sugar.  It’s cool, we didn’t know and better

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Paleo Oatmeal

  • 1/2 C egg whites
  • 1/2 scoop protein powder
  • 2 T unsweetened vanilla almond milk (or other liquid)
  • 1 T ground flaxseed
  • 1 tsp cinnamon
  • 1/2 banana, well-mashed
  • 1/4 tsp almond extract
  • 1/8 tsp butter extract

 

Whisk together ingredients in a small bowl until well-combined.

In a small saucepan, cook mixture over low-med heat, stirring frequently to avoid lumps and reach oatmeal-like  consistency (~5 mins).

Top your “oatmeal” with your favorite oatmeal topping.  I went with blueberries.

Serves 1.

***

I’m a little annoyed with myself for getting so badly burned.  Doh.

Did you run a race?  Enjoy a fireworks show?  Both?

Have you tired one of the Paleo oatmeal bowls before?  Any thoughts on the program?  It wouldn’t work for me right now, but I’m curious about others’ experiences!

 

Mexican Crustless Chickpea (Vegan) Quiche

By

In my constant quest for protein, I’ve become obsessed with chickpea flour.

I’ve always loved socca.  Chickpea flour is also quite good in Seitan Chorizo.  But what other uses are there for the protein-filled flour?  I need a lot more in order to get my daily 150g of protein!

I’ve been teasing you guys all week on the blog and on Instagram with pics of this dish:

It’s a vegan quiche!  Even if you are not vegan, you’ll love this one.  I’ve been noshing on it for lunch all week.  The Mexican-inspired ingredients of cumin, onion, and peppers give it a ton of flavor (which only gets better on days 2 and 3). 

 It lacks the traditional quiche crust, making it gluten-free.  However, it doesn’t lack a crust!  The chickpea flour forms its own thin crust around the edges and bottom of the quiche, giving you something satisfying to bite into.

Inspired by Janet ‘s Mediterranean Crustless Quiche.  If you haven’t check out Janet’s blog yet, please do.  I’ve made many of her recipes verbatim and they have all been outstanding!

Mexican Crustless (Vegan) Quiche

Mexican Crustless Chickpea Quiche

  • 4 C loosely packed cups spinach, destemmed and chopped
  • 1 large tomato, chopped
  • 1 red bell pepper, chopped
  • 1 jalapeno, diced
  • 1/4 C red onion, chopped
  • 1/4 C cilantro, rough chopped
  • 2 C chickpea flour
  • 4 cloves garlic, minced
  • 1 T avocado oil (can use olive oil)
  • 1.5 tsp ground cumin
  • S&P, to taste
  • 3 C water

Pre-heat oven to 475 degrees.  Lightly grease a 9″ spring-form pan.

In a medium bowl, mix together the vegetables and cilantro.

In a large blender (I used my Vitamix), combine the chickpea flour, oil, cumin, salt, pepper, garlic and water.  Blend until smooth and frothy.

Combine the chickpea mixture with vegetables and stir to combine.  Pour mixture into greased pan, making sure it is evenly distributed.

Bake at 475 for ~50 minutes, of on the convection setting at 450 for 40 mins.  The quiche should brown on top, and a cake tester should come out clean.  Allow to cool slightly before removing from spring-form.

Serves 6.

Approximate nutritionals (per slice): 175 calories, 4.8g fat, 24.1 carbs, 5g fiber, 5.7g sugar, 8.8g protein

***

Don’t forget to click here and enter to win 2 boxes of Special K’s new granola bars!  Contest ends Monday, July 2nd.  (Side note: Can you believe it’s almost JULY?!)

Have you ever made a vegan quiche before?  I want to try one with tofu, too!

What are your favorite quiche or savory pie fillings?

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