Sprint 2 the Table

Appetites and Adventures

Sources of Protein: Vegetarian and Vegan

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Are you geared up to eat?

My stretchy pants are ready.

Before you start the Thanksgiving extravaganza, I have an awesome guest post from Allie about vegetarian protein sources. Allie decided to start training for a her own figure competition, and began working with my trainer a couple of months ago.  We’ve worked out together a few times and let me tell you – this girl lives up to her blog name (Forgotten Beast).  She is a beast.

You guys know the crazy amounts of protein I’ve been eating?  Well, Allie has a very similar nutrition plan, only she’s doing it vegetarian!  While you may not need quite as much protein as we try to eat, it is important to have an adequate amount (typically 0.8g per pound of body weight for athletes).

Instead of a typical What I Ate Wednesday, check out the creative ways Allie crams in the vegetarian protein in a day.

Be sure to click here to head over to Jenn @ Peas and Crayons to get to see how everyone else is ramping up for Turkey Day!

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Hey kids, I’m Allie! You may have seen me pop up on Laura’s blog from time to time, since this wonderful guest-blog-post-host inspired me to get on the figure competitor train and has put up with me showing up on her doorstep three times now. Training for a figure competition requires mega-protein, and I’m trying to do it on a vegetarian diet.  This may seem impossible, but I wanted show just how easy it can be with some pointers/ideas for getting vegetarian protein in any diet.

Soy, Beans and Lentils

I’m grouping these together to keep it short and sweet. I mean, those are the pretty obvious sources of vegetarian protein, right? But if you’re in a rut or just don’t know what to do with it, you’ve got to give Laura’s Chick-less Nuggets and TVP Oatmeal (20g protein) a try – or pick up a package of tempeh (23g) to make “meat” sauce, stir-fries and more.

Nuts and Seeds

I feel like nuts are another obvious source of veggie protein—but what about seeds? Sunflower seeds (7g protein), pumpkin seeds (9g protein) and hemp seeds (11g protein) are all fabulous sources of protein – and they taste pretty darn good too.

Eggs

Whole eggs (7g protein) and egg whites (4g protein) are some of the most adaptable proteins. Breakfast, lunch, dinner and dessert – there’s no wrong time for scrambled eggs, PB & Jeggs, or an omelet.

Dairy

Greek yogurt tops the charts in the protein-from-dairy category (23g protein in brands like Fage and Trader Joe’s). Other good dairy-based protein sources include cottage cheese (15g protein) and ricotta.

Vital Wheat Gluten

Not an option for the wheat and gluten-free among you, but otherwise?  23g of protein in one serving – and there are SO many ways to use VWG. You can make your own seitan, faux chicken, faux breakfast sausage (Editor’s Note: I’ve made Allie’s recipe with TVP and it is really good!), high-protein bread and more.  Save money and all the preservatives and sodium you find in the vegan “meat” options at grocery stores by making your own.

Protein Powder

Protein powder is an easy way to get a protein boost.  While it is not a replacement for real, whole foods, it can supplement shakes, meals and an overall balanced diet.  There are so many good vegan protein powders out there that there is no reason feel powders are limited to those who can/want to drink whey and casein.  (Or beef protein powder. Really? Has anyone tried this?)

Greens and Veggies

Of course I can’t omit the veggies! Don’t let these precious grams of protein go unnoticed! While a serving may only have 1-3g of protein, if you get 5-6 servings in a day, you’re adding 15g of protein!

 

So How Do You Put It All Together?

Here’s a sample of what a day may look like for me (keep in mind I’m eating seven meals and aiming for crazy amounts of protein – just like Laura – you only need a few of these to meet everyday health goals!):

  • Breakfast: Greek yogurt and fruit (24g)
  • Post-Workout: Peaches and cream smoothie (Vanilla protein powder, frozen peaches, hemp seeds, almond milk) (36g)
  • Morning Snack: Lentil flatbread topped with peanut butter (22g)
  • Lunch #1: Tempeh “bacon” and sautéed collard greens (26g)
  • Lunch #2: Vital wheat gluten “chicken” salad (27g)
  • Dinner: TVP and cottage cheese “hot pocket” with a side of oven-roasted broccoli (42g)
  • Dessert: Egg white topped with cranberries and sugar-free syrup (17g)

Grand Total? 194g of protein

And not an animal in sight.  Half of these options are vegan as well, so, even if you omitted the eggs and dairy (and I do mean omitted—not even substituted one of the other many amazing and completely plant-based protein options), this day would still have 140g of protein – much more than average daily protein needs (which seem to be around 50 – 100g for ladies, from what I’ve read).

While I’m not a huge fan of numbers when it comes to food and nutrition, they can be a helpful guideline, so I’ll include this: this entire day comes in at under 2000 calories and balances out to a 40/40/20 macro ratio.

I hope this answers some questions/busts some myths about vegetarian protein!

***

Thanks again to Allie for such an incredible post.  I am so impressed by her dedication!  For Thanksgiving I’m taking a few days off to relax.  I hope you all get to do the same.  

Happy Thanksgiving!!!

How are you “falling into good habits” over the holiday season?

Do you make an effort to get protein throughout the day?  Post-exercise?

Spiced TVP Breakfast Squash

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Universally good food.

The stuff you’d eat regardless of your “diet.”

I’m really excited to be able to participate in Heather’s Meatless Monday’s A-Z!  I’m almost as excited to use this month’s ingredient, nutmeg, in one of my go-to universally good breakfast foods: TVP oatmeal.   I still ate it on my “break” from my nutrition plan!  Translation: it’s really, really good.

Nutmeg is one of my favorite “winter” spices.  I say winter because it has such a warm quality to it.  the smell of it brings to mind spiced desserts, fireplaces, and red wine.  (Ok, ok… I think of red wine no matter what.)

I prefer to use freshly grated nutmeg.  I always recommend keeping fresh spices on hand because they store longer and are more flavorful.  Whole nutmeg can be found in the spice section of your grocery store.  It looks like a little round nut.  All you need is a microplane and you have fresh nutmeg to top your dishes.

Click for source

Squash takes a little time to roast, so I didn’t want to spend any more time making the TVP oatmeal.  Yes, I realize this is extreme laziness and I could have been making them simultaneously.  Something good came out of my laziness – the discovery that TVP can be cooked in the microwave like oatmeal.

After a quick cook in the microwave, I stuffed my squash and popped it back in the over to brown a bit on top and allow some of the spices from the TVP to soak into the squash bowl.

If you like fruit in your “oatmeal,” you can stir in your favorites before putting the stuffed squash back in the oven.  I stirred blueberries into mine – I love the way they burst in your mouth when they are hot.

I also grated a little extra fresh nutmeg on top for the picture an added punch of flavor.  Annnnd… I had to top the whole thing with peanut butter.

This also makes for a fabulous brinner.

Spiced TVP Breakfast Squash

  • 1 Kiri squash (or other small squash)
  • 1/2 C TVP
  • 1 C water
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/4 tsp ginger
  • 1/8 tsp nutmeg
  • 5-6 drops liquid Stevia
  • Optional: fruit to stir into or top TVP (I used blueberries)
Preheat oven to 350.

Cut squash in half and gut (remove seeds).  Place on a baking sheet , cut side up, and roast until tender (~15 mins),

Add TVP and water to a medium-sized bowl.  Make sure the bowl is big enough because – like oatmeal – TVP will explode in the microwave.  

Microwave for ~2 mins, until tender.  Allow to rest and soak up any remaining water before stirring in vanilla and spices.

Remove squash from oven.  Stuff with the TVP mixture (stirring in fruit, if desired) and return to oven for ~5 mins, until slightly browned on top.

Place on plates and add toppings of choice.  I topped mine with a dusting of  fresh nutmeg, blueberries, and peanut butter.

Note: If you’re sensitive to soy, this would also be good with regular oatmeal in place of the TVP.

Makes 2 servings.

***

Speaking of Heather… I get to see her on Friday!  This week is going to draaaaag. 

Have you tried TVP oats yet?

What is your favorite “winter” spice?

Last Chance to Be Productive

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Friday.

 

That day of the week where you can make a final push to get your work done and start Monday with a clean inbox.  Your last chance to be productive for the week.  Or you should screw around on the internet reading surveys like this.

 

Everyone seems do have done this Last Chance survey this week.  I think the first place I saw it was on Brittany’s blog.  I’m joining the party today!

 

Last food you ate?

Vitamix money shot

A post-workout protein shake.  Butternut-Cherry Bomb.  I started making this 2 years ago and it remains on of my favorites.

 

Last beverage you drank?

Water.  I drink 120 oz a day.  Constant peeing.

 

Last workout?

Leg day!  It was my FIRST workout post-competition (except for some walk/runs).  I was so thrilled to get back in the gym that I didn’t complain that it was legs.  Next competition is March!

 

Last thing you pinned?

Alexandra’s Spunky Monkey Pumpkin Pie.  Protein, peanut flour, and pumpkin.  Does it get any better?

 

Last text message you sent?

A text to my trainer complaining that I now have to take 2 weekly rest days.  Lame.

 

Last blog you visited?

Some random blog while in search of a homemade cottage cheese recipe.

 

Last tweet you sent?

A reminder to ever my NuttZo giveaway!

 

Last place you visited?

The ATM.  I walked through the drive thru on my way back from the gym.  Only slightly concerned I was going to get mugged.

 

Last time you did ab work?

Wednesday.  It was my last “off-plan” day.  Normally I’m not allowed to do much ab work, so before I got my new training plan I planked.  Am I really that neurotic?

 

Last show you watched?

Grey’s Anatomy is on as I’m drafting this post.  It’s a half-assed effort at watching… I’m paying more attention to writing this.

 

Last thing you baked? 

Mama Pea’s Pop Tarts.  Last Friday I promised I’d make the post-competition.  So glad I did.  Instead of her strawberry filling, I made a pumpkin-cinnamon center.

 

What is the last thing you Instagramed?

My new Harbinger weightlifting gloves.  A little post-competition treat to myself!

 

Last item on your to-do list today?

Review an Excel model in advance of a client call.  It’s as much fun as it sounds.

 

Do you like sprints, or do you like steady state better?

If I have to be on a treadmill, sprints.  Outside I like to steady run and watch the scenery.

 

Do you need coffee to get going in the morning?

No.  I like my morning cocktail (apple cider vinegar and FitMixer Aminos), but I do prefer to have a cup after lunch to warm up (why must they keep it so cold in my office?!) and get me through the afternoon.

***

Don’t forget to enter to win a jar of NuttZo nut butter! Click here to enter.  Contest ends Tuesday at midnight!

The end of the day can’t get here fast enough because Allie and Heather are coming to spend the weekend with me!!!  So.  Excited.

Pick one (or 2 or 3…) and share your answers!

Do the powers that be keep your office at arctic temps?

 

Nuttzo Over Nut Butter + Giveaway

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Lame jokes are my favorite.

Q: What did the fish say when he hit a wall?

A: Damn.

I’ll spare you more jokes and get right to the point. Remember my post competition treat of choice? 

NuttZo was a big treat for me because I hadn’t been “allowed” nut butter on my training plan for a while, and because at ~$15 it’s a pricey jar of creamy, nutty deliciousness (worth every penny, btw).

That’s not a problem for one of you… The lovely people at Nuttzo have offered to give away a jar of the good stuff!  this is a jar of the Original flavor (my favorite).  It contains peanuts, cashews, almonds, Brazilian nuts, sunflower seeds, flax seeds, hazelnuts, sea salt.  All organic.  No added sugar or oil.

Other reason NuttZo rocks: 

  • Legumes + nuts and seeds = a complete protein (all your amino acids)
  • Provides 50% of your DV of ALA Omega 3 per serving (650 mg)
  • A 16-ounce jar of NuttZo Original provides 14 servings – less than $1 per serving of organic nut-nutrition

 Receive up to 4 entries by:

  1. Follow me on Twitter or Subscribe to the Sprint 2 the Table RSS feed or email
  2. Tweet: You could say something like: I’ve entered to win a jar of nut butter in the @NuttZoCEO giveaway at @sprint2thetable http://wp.me/p16jDn-1hN  #giveaway
  3. Be Social: Facebook Like NuttZo, Pinterest Follow Me and/or Pin Something of Mine, Instagram Follow Me
  4. Comment: What is your favorite way to eat nut butter?

Please leave a *separate comment* for each entry!

Contest ends at 11:59pm EST on Tuesday, November 13th.  The winner will be announced on Wednesday, November 14th.

Just in case you need some ideas for using nut butter, here are my top 5: 

(Note: many of these call for peanut butter or peanut flour, but you can sub in NuttZ or your favorite nut butter.)

1.  Nut Butter & Aggs 

All-time favorite breakfast invention.

 2. Nut Butter-Baked Oatmeal 

Perfect on a cold morning.  Like now.

3. Chili Nutty Tofu

Lauren can vouch for me – baked tofu is fantastic fluffy goodness.

4. Chocolate Zucchini Muffins

These are only 100 cals and have just 2g of sugar.  And you’d never know it.

5. Sweet Potato Nut Butter Ice Cream

To my fellow addicts: this is also amazing with pumpkin. 

***

I get my new nutrition plan today… I’m at once relieved (this has been a junk food bender) and sad. 

What’s the most #strangebutgood way you eat nut butter?

What is your favorite lame joke?

Semi-Normal Eats + WIAW

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Freedom.

 

 

It makes me happy.

After a week of boring, #stinkypee eats, lean white protein and asparagus are NOT What I Ate Wednesday. 

 

My post-competition trip to Whole Paycheck Foods was the stuff of dreams.  I had a list and nothing but time.

2 hours later I emerged from Whole Foods almost $200 poorer and without a single piece of meat in my cart.  I even skipped the bacon (the line at the meat counter was too long).

Of course I had to fuel up properly before making this epic grocery trip.  Toad in the Hole made with P28 High Protein Bread and a local farm egg.  Cooked in truffle oil and topped with sriracha.  Welcome back, #yolkporn. 

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I’m so happy to get to post a semi-normal What I Ate Wednesday!  I say semi-normal because It has been a busy day and I didn’t get to be quite a funk with my foods… and I went to an election night gathering… so I had a bug ‘ol treat dinner.  Woot!

Also different is how my meals are labeled.  No “Meal 1, Meal 2,” etc. this week!  I ate a proper Breakfast-Lunch-Snack-Dinner.  I’ll have another meal plan soon, but these are my days “off” before we start training again.  I hate to admit it… but I kind of missed eating more meals!

Check out my semi-good habit eats below, and then click here to head over to Jenn @ Peas and Crayons to get to see how everyone else ate on Election Day.

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Breakfast:

Somethings will never change.  I started out with my morning cocktail (mix of Apple Cider Vinegar, Glutamine, and Fitmixer Aminos).

This was followed by my TVP “Oatmeal” done up apple pie-style.  I add apple pie spice and mixed in fresh apple at the end.  Topped with a peanut butter drizzle and cinnamon.

 

Lunch:

I brought my leftover’s from last night’s dinner to work.  Roasted brussels, cauliflouwer, and baby bellas.  I tossed then in salty fish sauce, red peppe flakes, and coconut oil pre-roasting.

 

The noodles are kelp noodles.  I heated them in hot water to soften and toss in a pad thai-ish sauce.  I’m enjoying my freedom from measurement, but here are the ingredients for the sauce:

  • Peanut flour
  • Unsweetened almond milk
  • Grated ginger
  • Lime juice
  • Cayenne
  • 1 drop lemon Stevia

 

Still trying to get my protein in (and because I wanted them), I had a bag of Veggie Pizza Protein Puffs from Kay’s Naturals.  I ordered online; click here to find them and get 20% off your order. 

 

Snack:

Pumpkin hummus, cauliflower, and edamame.

Eating carbs mid afternoon still feels so scandalous!

Dinner:

I spent the evening with my friends Todd and Jeff watching the election results like some people watch football games.  If people watch football with Malbec and cookbooks…

 

Election Day = pizza night!  Mellow Mushroom pizza (side note: I worked there in college for a hot minute) with meatballs, red peppers, and feta cheese with a side salad.  

Look at this plate and that glass of wine above.  Then multiply it by 2.  It was a 2x dinner.  

 

Dessert:

A celebration bowl of pumpkin ice cream (real ice cream – full fat and yummy) topped with a crumbled cinnamon muffin and chocolate syrup.

***

The protein count for the day: KIDDING!!!  I have NO idea.  Freedom from numbers.

What’s the most you’ve ever spent on groceries?

Did you do any election night partying?

 

5 To Go + Healthy BBQ Sauce

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This week is a lesson in endurance.

“Prolonged endurance tames the bold.” – Lord Byron

When I was playing roller derby, we used to have Monday night endurance practices.  After 2 hours of balls-to-the-wall skating until you wanted to puke, Coach Jim would line up up for 30 more laps.  He’d always announced the little “surprise” at the end of practice by saying “30 to go!”

I always started out going as fast as possible to get it over with, but by the last 5 my legs were shaking and the only reason I was still moving was so I could go home.

Today I only have “5 to go.”  My first figure competition is Saturday.  I’m tired.  Each day I’m pushing myself as hard as possible with every workout, running sprints, doing 30 mins of posing practice, and keeping up with my 100 pull ups.  That familiar “if I can just push through this last bit, I can rest” feeling has returned.

Not to mention the diet changes… more on that Wednesday!

With those diet changes, I can’t even eat this BBQ sauce.  I’m glad I did it when I did!

For those who aren’t 5 days out from a competition, this is a great open for a clean BBQ sauce.  It has no sugar or sodium added… and it’s actually good.

Healthy BBQ Sauce - sugar and salt free!

There are two schools of thought on BBQ Sauce – one likes a more ketchup-like sauce, and the other is a vinegar-based sauce.  I don’t feel the need to choose!  My sauce is tomato-based and laced with that satisfying vinegar tang.

Healthy BBQ Sauce - sugar and salt free!

Thick and satisfying, this is the perfect topping for just about any protein.  You could even toss some red pepper and broccoli slaw in it for a quick BBQ veggie roast.  That was a really a really tasty combo.

In this photo shoot, I sliced tempeh into thin strips and coated one side with the sauce.  I baked it at 375 for 10 mins, then flipped and coated the other side and baked for another 8 mins.  Easy!

Healthy BBQ Sauce - sugar and salt free!

Served here with side of roasted winter squash, asparagus, zucchini, carrots, red onion and sage.  My leftover sauce is n the freeze for safe-keeping for when I can have this again!

Recipe after workout recap…

Workout Recap

There’s nothing more disappointing than seeing a light at the end of the tunnel and having it suddenly shut off.  Friday I got my final workout plan from my trainer.  I thought Sunday was going to be a rest day… it wasn’t.  Turns out you don’t workout 2 days before a show, so there will be no rest until Thursday.  Lovely.

We took measurements at Saturday’s workout.  I haven’t gained much in terms of inches – my waist and chest are actually smaller – but my body fat is certainly lower!  I’d like to find one of those Bod Pods to get an accurate measurement at the end of the week.  I’d also like to have to time to actually go do it.

There will be pic ad nausea post-comp, but for now a little sneak peak…

Workout Recap (10/20 – 10/28):

  • Monday – Rest
  • Tuesday – Legs, 2 mile walk 100 pull ups
  • Wednesday – Back/Tris, Calf raises, 1 mile incline walk, 100 pull ups 
  • Thursday – Shoulders/Glutes, 1 mile incline walk, 100 pull ups
  • Friday – Chest/Bis, 100 pull ups, Calf raises, 2 mile incline walk
  • Saturday – Legs (with trainer), 100 pull ups, 2 mile sprints/incline walk
  • Sunday – Shoulders, 100 pull ups, Calf raises, 1.5 mile sprints/incline walk

Healthy BBQ Sauce - sugar and salt free!

Healthy BBQ Sauce

  • 15 oz can tomato sauce (no salt added)
  • 1/3 C apple cider vinegar
  • 2 T ancho chili powder
  • 1 T smoked paprika
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 1/2 tsp cumin
  • 1/4 tsp black pepper
  • 1/4 tsp cinnamon
  • Liquid smoke, to taste

Place tomato sauce in a small pot over medium heat. Add vinegar and spices, stirring and tasting as you go. Add the liquid smoke to taste. Start with 5-6 drops and add from there – a little goes a long way! Allow to simmer 5-6 mins more to allow flavors to combine. Taste and adjust flavors again before serving.

Note: You might add a bit of Stevia or other sweetener here if you like a sweeter BBQ sauce. I prefer the vinegar-based.

***

It sounds like I’m complaining… but I’m just tired.  I’m really excited/nervous/ready to get ‘er done!!!

Do you prefer vinegar or ketchup-like BBQ?

What inspires you to push through?  Any good quotes or songs to share?

Cinnamon-Flax Baked Chicken + WIAW

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You don’t realize how much you love something until it’s gone.

I only endorse this statement as it relates to food. 😉

This week’s diet change s to seriously cut sugar to help my abs come in. *crossing fingers*  This means I go from 3 servings of fruit a day to 1 serving of berries (they are low in sugar) at Meal 1.

Next week I cut fats, which will suck.  I’m cherishing my nuts (#thatswhatshesaid) and salmon while I can this week!

In other news, I finally bought and hung my pull up bar!

  I did 100 pull ups UNASSISTED yesterday.  Don’t be too impressed – I did 10 sets of 10 and it took a while. 😉

I didn’t do so well at making my eats Halloween-themed for  What I Ate Wednesday.  It’s getting harder to do anything super-creative, but I did my best!   Check out my “special” low sugar, low sodium, high protein, super-clean eats below (it makes me tired just listing all that), and then click here to head over to Jenn @ Peas and Crayons to get to see how normal people ate in spirit of Halloween this week!

Meal 1:

I’m repetitive.  Yes, I had my morning cocktail (mix of Apple Cider Vinegar, Glutamine, and Fitmixer Aminos). Followed by TVP Protein “Oatmeal.” 

Today’s was a vegan version (no egg whites).  To get a little more protein, I used Greek yogurt to make it Strawberries ‘n Cream.  All I did was mash up strawberries with the yogurt, stevia, ginger, and vanilla.  Simple and delicious! 

Meal 2:

I made Cinnamon-Flax Chicken!  Does this count as #strangebutgood?  If you don’t eat meat, I would bet money that this would be delish with tofu.  Recipe at the bottom of this post.

It was good, but the sides were even better.  Kale chips coated in a sugar-free simple syrup and apple pie spice.  Simple syrup sounds fancier that it was.  I mixed together some sugar-free maple syrup and water so it was thin enough to coat my kale, then added apple pie spice.  I also tossed in some zucchini, which was also tasty!

Meal 3:

Once again… the steak of the sea makes an appearance in my kitchen!  Every Sunday I make a big batch of protein, and Swordfish is my #1 favorite.  It is such a rich fish that it tastes buttered.. but it’s not!  This was grilled with Herbs de Provence, garlic, paprika, and lime juice.

Eaten with pre-roasted calabaza squash with sage and onion, portobello slices, and parsnip “rice” with celery leaves. I would eat this competition diet or not!

Meal 4:

I had to attend a conference, so into a cooler went a salmon salad.  This week’s salmon was baked with lemon juice, mint, and sage.  I chopped it up and tossed it with chopped celery, beet, and zucchini. 

Meal 5:

It was legs day, so I had a date with my trainer to do my hack squats (blech), followed by posing practice.

I took a liquid dinner to go. This shake is a combo of my Sweet Potato Pie and Carrot Cake shakes.  Sweet potato, carrot, tofu, protein powder, spices… and some celery for good measure.  Oh, and I hand mixed in some oats.  The Vitamix will blend anything.  Literally. 

Meal 6:

Is it weird to crave brussels at 9:30pm? That’s what I wanted, so that’s what I had.  Roasted in a sauce of nutritional yeast, apple cider vinegar, cumin, paprika, garlic, and a little coconut extract.  The coconut was the perfect pair with my (low-fat) coconut-curry marinated grilled chicken.  Fun-flavored protein, ftw. 

Meal 7:

Dessert!  No more fruit at night… I’ve missed my cherries on top, but this didn’t disappoint despite the fact that it looks like a giant poop.

Pumpkin-Chocolate Bread Pudding

  • 1/2 slice no-sodium Ezekial bread, ripped into tiny pieces
  • 1/2 C no-salt cottage cheese, 
  • 1T peanut flour
  • 1T cocoa powder
  • 2T pumpkin puree 
  • 1/2 tsp cinnamon
  • 1/2 tsp cocoa extract
  • 1/2 tsp vanilla extract
  • Stevia

I added some water to mix it, then microwaved it for a few seconds.  Warm chocolate-pumpkin bread pudding.  It looks odd… but I assure you it tasted incredible.  New protein dessert staple.

Cinnamon-Flax Baked Chicken

  • 1 chicken breast
  • 2 tsp ground flax
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg

 Pre-heat oven to 375 degrees (I used convection).

Rise your chicken, and place on a hard surface to pound with meat tenderizer.

Mix together flax, cinnamon, and nutmeg.  Coat chicken with the mixture.  It should be wet enough from rinsing for the coating to stick without using an egg.

Place in oven for 8 mins, then flip to bake for an additional 6-8  mins.  If using convection, simply bake ~10 mins.  The chicken is done when it is white all the way through.

Note for my plant-based friends: This would rock with tofu too!

Serves 1, easily doubled (I made 4).

***

The protein count for the day: 170.9g.  The sodium count: 574.9mg.  And my new one to watch – sugar – was 28.6g.

I also want to thank everyone for your encouraging words on Monday’s post.  It’s a little scary, but all of your support means the world.  I did feel much calmer after your comments and tweets! XOXO

Do you pay attention to the sugars in your diet?

Have you had any delicious Halloween treats yet?  Let me live vicariously through you!

Maple TVP Protein “Oatmeal”

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Eggs have a lot of sodium.

Since my sodium intake is now limited to 500 mg a day pre-competition, I had to find a way to get protein at breakfast without relying solely on eggs.  Apparently eggs have a ton of sodium… how, I have NO idea.  

There is no way I can eat seafood for breakfast without puking, and my trainer doesn’t want me eating protein powder all day so it was time to get creative.

Sorry if this offends… I thought it was funny. Because it’s true… #sorryimnotsorry

Oatmeal is great, but it doesn’t come close to meeting my protein needs.  I had to think of something to add to it.  Enter: Texturized Vegetable Protein (TVP).

TVP is made from soy flour after the soybean oil has been extracted.  It’s then cooked under pressure and dried.  It is a great source of protein and fiber.  It’s gluten-free.  In short, TVP rocks.

I’ve used it in savory dishes – like my Chick-less Nuggets – but never thought to use it in something sweeter.  Necessity is the mother of invention!

Today’s creation is like a creamy bowl of oats, but with fewer carbs and a ton of protein.  I did use one egg white (3T) to make it super-silky, but that’s a negligible amount of sodium compared to the entire CUP of whites I was eating before.  There is also a bit of rolled oats in this.  If you are cutting carbs, you can leave that out and reduce the liquid a tad.

Flavor-wise this is a massive bowl of fall.  I added apple pie spice (you could also use a mix of cinnamon, nutmeg, and allspice) and maple extract.

In my kitchen it smelled like a pie was baking as this cooked on the stove top!

Aside from the taste and creamy texture, my favorite thing about this is that is makes a MASSIVE bowl of “oatmeal.”  The TVP expands as it re-hydrates, which makes this volume-eater very happy.

I topped mine with fresh raspberries, but it would be great with any fruit or even a healthy scoop of peanut butter (23 more days until that returns to my diet… not that I’m counting…).

 

Maple TVP Protein “Oatmeal”

  • 1 C water
  • 1/3 C Texturized Vegetable Protein (TVP)
  • 2 T rolled oats
  • 1 tsp ground flax
  • 1/2 tsp apple pie spice
  • 1/2 tsp maple extract (can use vanilla)
  • 4-5 drops liquid stevia (or other sweetener)
  • 1/4 tsp brown sugar extract (optional) 
  • 3 T egg whites
  • My toppings: sugar-free maple syrup, raspberries, and cinnamon

Add first 8 ingredients (everything before the egg), stir, and bring to a boil.  

Reduce heat to a simmer and cover.  Cook about 10 mins, until mix thickens.  

Pour in egg whites.  Allow to cook for 2-3 more mins, stirring frequently so that the egg doesn’t form chunks.  The mixture should be silky smooth.  

Scoop into bowl and add your favorite toppings.

Note: For a vegan option, add a flax egg or simply leave the egg out.

Approximate nutritionals (without toppings): 0.8g fat, 102 mg sodium, 13.8g carbohydrates, 5g fiber, 3.2g sugar, 19.9g protein

***

Unrelated: I really like casein protein at night for recovery, but they all seem to have a lot of sodium.  Anyone know of a low sodium (<50 mg) brand?

Have you ever used TVP?

What is your favorite hot cereal topping?

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