Category Archives: Recipes

Veggie Quinoa Enchiladas

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vegan enchilada recipe

One of my new favorite vegan recipes is these delicious quinoa black bean enchiladas. Of course, I found the recipe on Pinterest (thanks to Page). With a couple of slight modifications, I made it even more delicious and also vegan!

vegetarian enchiladas

Ingredients (my notes in italics)

  • 1 cup uncooked quinoa (reduced from 1.5 cups in original recipe – I found you don’t need it all)
  • 1 onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 red pepper, diced
  • 1 zucchini, sliced and halved (my addition to the recipe)
  • 2-3 roma tomatoes, diced
  • 6 oz. spinach
  • 4 oz. can green chiles
  • 15 oz. can black beans, rinsed and drained
  • 1/2 tsp. chili powder
  • 1/2 tsp. cumin
  • 1 tsp. oregano
  • 1 cup salsa
  • 2-3 cups enchilada sauce (See recipe on the link- I made my own and it was easy and delicious!)
  • 1 1/2 cups shredded cheese (I used Daiya cheddar shreds)
  • 8 large whole wheat tortillas

enchilada recipe

Directions

  1. Preheat oven to 350.
  2. Add 2 cups water and quinoa to a saucepan. Bring to a boil, cover, reduce heat to low. Simmer for 15-20 minutes or until water is absorbed.
  3. In a small pot, make the enchilada sauce. (Omit this step if using store-bought.)
  4. In a large skillet over medium heat, saute onion, red pepper, zucchini and garlic for 5 minutes.
  5. Add spinach and saute another couple minutes until spinach is wilted.
  6. Add cooked quinoa, black beans, tomatoes, green chiles, spices, and salsa. Stir to combine and cook until heated through. Salt/pepper to taste.
  7. Place a small amount of enchilada sauce in the bottom of a 9×13 inch baking dish.
  8. Divide filling evenly among tortillas, roll up with ends tucked in, and place seam side down in the dish.
  9. Pour remaining enchilada sauce on top, sprinkle with cheese, and bake for 30 minutes.

photo (12)

 

We loved these enchiladas from the first bite! This was my first time buying non-dairy cheese. I’ve tried to adhere to the principle of whole foods since turning to a more vegan diet so I try not to buy processed foods, vegan or not. However, for this recipe I wanted to do it right the first time. I’m glad I added the cheese because it was absolutely delicious! Another thing I loved about this recipe was that the homemade sauce made a large portion so that there was enough to cover every inch of the enchiladas. Every bite was moist and delicious!

photo (9)

I do have to warn you that these take time – at least an hour in total. But it was worth it because I was able to get two very filling meals for two out of them. We had them for dinner and then again for a very delicious lunch. I looked forward to eating my lunch all morning that day and have added this as my go-to vegan recipe for impressing typically non-vegan eaters.

Do you have any go-to enchilada recipes you want to share? Have you ever had Daiya cheese?

Tempeh Vegan Burritos

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I really enjoy cooking and have been cooking for myself since I was 19 years old. After gaining the Freshman 15, I spent the summer between Freshman and Sophomore years of college learning to cook healthy food to aid in the process of losing the weight. At first it was pretty basic and involved what I thought were healthy processed food alternatives to my favorite unhealthy things (such as non-fat american cheese on egg beaters, using “I Can’t Believe It’s Not Butter” in my packaged rice dish served with broccoli, baked lays with salsa, frozen yogurt instead of ice cream, etc), but over time, I started moving toward a more whole foods diet.

In the beginning my meals were quite plain - about three times a week I’d eat a chicken breast with a baked potato and a frozen veggie medley. Over the years my diet has changed and I’ve learned to cook a lot of different dishes using a variety of ingredients. Most healthy, some not, but in general I eat very healthfully at home and keep the splurges to meals out or parties. One of my favorite things to eat (and the thing Mike seems to enjoy most), is a homemade healthy burrito. Before I stopped cooking with meat I made chicken or ground turkey tacos/burritos but now I use tempeh (if you don’t know what this amazing product is, check it out here. It is the only soy product I use because it is fermented so it doesn’t have the same negative effects that other soy products do).

Sometimes I use recipes to cook and sometimes I just make things up. This burrito was created by me. This recipe is perfect for Mike and I because it makes 3 huge burritos. I eat one and he eats two! You could easily  make 4 burritos out of it as well. We usually have some leftover black beans that you can serve on the side as well.

Tempeh Vegan Burritos (makes 3 large burritos or four small burritos)

Ingredients: 

photo (19)

  • 1 package organic tempeh 
  • 2 cloves of garlic
  • Red bell pepper, sliced (for all veggies, use as many as you prefer)
  • Mushrooms, chopped
  • Kale, sliced (a handful works here)
  • Sliced onion
  • Oil of your choice (I used sunflower this time)
  • Cajun seasoning & salt (to taste)
  • 1 can organic black beans
  • 3 Ezekiel sprouted grain tortillas
  • Guacamole (I make mine at home with avocado, onion and tomato only)

Steps

  1. In a large skillet, warm the oil and the garlic and then add onion, peppers, mushrooms and kale. 
  2. Sprinkle salt and cajun seasoning over the vegetables and saute over medium heat.
  3. Crumble the tempeh and in a separate skillet, warm a little oil and add the tempeh, cooking over medium to high heat (for crispiness!). You can also add more seasoning here for extra flavor.
  4. While the tempeh and veggies are cooking, warm the black beans in a separate sauce pan over medium heat (I don’t drain or rinse the beans but later use a slated spoon to scoop them out of the water/sludge).
  5. Meanwhile, prepare the guacamole.
  6. Once veggies are soft, black beans are warm and the tempeh is heated through and crispy, add a little of each to a warmed (microwave 20-30 seconds) tortilla, along with as much guacamole and salsa as you wish.
  7. Enjoy!
No I'm Not a Food Photographer

No I’m Not a Food Photographer

Nutrition Facts
This vegan burrito is full of protein, fiber and nutrients. Perfect for fueling long runs and big workouts. And it’s also delicious!
  • 1 Ezekiel Sprouted Grain Tortilla – 6 g protein, 5 g dietary fiber, 150 calories
  • 1 package Organic Sprouted Tempeh – 40 g protein (13 per burrito), 18 g dietary fiber (6 per burrito), 240 calories per serving
  • 1/2 cup black beans – 7 g protein, 4g dietary fiber, 100 calories
  • Peppers, onions, mushrooms, garlic, kale – no need to explain why these are good for you!
  • I’d estimate there is about 650 calories,  26-28 g of protein and 30 g of dietary protein per burrito, depending on how much guacamole and oil you use ( I use about 1/5-1/4 an avocado per burrito and about 1 tbsp oil in total)

What is your favorite healthy Mexican food dish? 

Tis The Season!

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From The Ugly Sweater Party We Attended Last Weekend

I realized today that four of the last five holiday seasons I have been training for a half marathon or marathon. While many use the  holiday season as a time to finally relax and skip a few workouts, I find myself at peak training, running 11 miles in the cold (ahem high 40s IS cold) before work and 20 miles the morning before a friend’s Christmas party (afternoon nap required). Although it is difficult at times to arrange my workout schedule around my holiday social activities (and the weather – my mid week long run was rained out this weekend and there is no room for rearranging due to predicted hangovers both tomorrow and Sunday from holiday party shenanigans), I do find training at this time of year enjoyable for one large reason: cookies.

If you’ve been reading this blog long enough, you’ve gathered that I have quite a sweet tooth. Or maybe if you just started you already figured that out. Although I don’t let myself indulge in high-calorie dessert treats every single day, I do splurge a few times a week and on a daily  basis I eat some sort of “healthy” version of dessert to curb my incessant sugar cravings. Since attempting a mostly plant based diet, this has meant I’ve subbed out frozen yogurt for almond or coconut milk ice cream and my Toblerone bar (which I break a piece or two off for dessert a few times a week) with organic dark chocolate. I’ve also been keeping a bag of Trader Joe’s vegan chocolate chip cookies in my desk drawer – at least I only eat one at a time!

Well, come December, those vegan desserts are left untouched and Christmas cookies and milk chocolates are in full rotation. It also doesn’t help that my birthday is this month and there is always cake. However, instead of worrying about each bite of delicious cookie I put in my mouth, I remind myself of the 7 miles of intervals I did the night before or the 20 mile long run I’m doing on Saturday.

In honor of my dessert addiction, I wanted to share my new favorite Christmas Cookie recipe with you! It’s a good tasting cookie and it is SO cute! And of course I found it on Pinterest.

Peanut Butter Reindeer Cookies 

photo (12)

From Baker Girl:

Ingredients

  • 3/4 cup peanut butter
  • 1 1/4 cup firmly packed brown sugar
  • 1/2 cup shortening
  • 3 tablespoons milk
  • 1 tablespoon vanilla
  • 1 egg
  • 1 3/4 cup all-purpose flour
  • 3/4 teaspoon baking soda
  • 3/4 teaspoon salt
  • Chocolate-covered mini pretzels
  • Mini brown M&Ms
  • Regular-sized red M&Ms
Directions
Preheat oven to 375°F.
Combine brown sugar, peanut butter, shortening, milk, and vanilla in large bowl. Beat at medium speed until well blended. Add egg; beat until just blended.
In a separate bowl, combine flour, baking soda, and salt. Add to creamed mixture at low speed. Mix just until blended.
photo (13)
This is what they looked like before baked – the smaller pinched ones on the left looked better
Form dough into 1-inch balls. To make reindeer-shaped cookies, pinch the bottom of the ball slightly to form a point, then gently flatten with your hand. Space cookies about 2 inches apart on a greased cookie sheet and bake for 7 to 8 minutes, until set or just beginning to brown.
Remove from oven and immediately (and gently) press two mini pretzels into the tops of the cookies for the reindeer’s antlers. Press two mini brown M&Ms in for the eyes and one red M&M for the nose (or any other color… some of mine ended up with green noses. They might be South Pole reindeer.).
Allow to cool 2 minutes on the baking sheet and then transfer to a wire rack or paper towel to cool completely.
Makes about 40 reindeer cookies.
Note: The hardest part of this recipe is getting the mini M&Ms in brown. I could only find mini M&Ms this time of year in Christmas colors, hence the green eyes instead of brown! Also, I went to four stores and couldn’t find mini chocolate covered pretzels so I had to use full sized ones but they are still cute!

Do you enjoy the holiday treats as much as I do? Any good recipes to share?

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Quinoa Black Bean Salad With Dried Apricots

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Since adopting our mostly vegan lifestyle, I’ve learned that our spinach and avocado salads that used to fill us up aren’t quite big enough to satisfy our lunchtime hunger. Although I’ve started adding things like chickpeas, hummus and almonds to  them, they just don’t quite cut it without the big hunks of turkey or chicken. So I’ve started making “side dishes” as I call them to go with our salad or sandwich each day (for the sandwich I substitute the meat for extra avocado and hummus and fill it with veggies). I actually had to do t his often during Ironman training as well since we were constantly starving. Sometimes our side dish is leftover curry or chili from dinner, but often I make a completely separate dish.

This quinoa black bean salad is one of my favorite side dishes. The recipe is adapted from Tony Horton’s Bring It! book which his also where I found my favorite chili recipe. Quinoa is one of my favorite vegan proteins because it is a complete protein (has all amino acids). I also like that the salad has pumpkin seeds since they are high in iron (you can find them at places like Whole Foods and Sprouts in bulk). The dried apricots make it unlike anything I typically eat, which is fun too!

Dressing

2 Tbsp rice wine vinegar

2 Tbsp fresh squeezed lime juice ( I just squeeze a full lime and don’t measure)

1/4 cup apricot nectar (I actually use 1 tbsp agave nectar instead because I haven’t been able to find apricot nectar)

1 jalapeno pepper, seeded & diced (watch out if handling the inside of the jalapeno without gloves – I’ve burned my eyes trying to take out my contacts after making this recipe!)

1/4 cup extra virgin olive oil or flax oil

1/4 tsp sea salt

Combine in a bottle and puree in a blender.

Salad

1/2 cup chopped dried apricots or 3 fresh apricots, pitted & chopped

1 small red bell pepper, seeded & diced

1 cup chopped scallions ( I recommend using less – there is a lot of flavor already)

1 small red onion (you could use just half and it’d be ok)

1 cup fresh cilantro (also could use less or is good without)

1/4 cup toasted pumpkin seeds (can substitute sunflower seeds or walnuts)

2 cups cooked quinoa, cooled ( I usually use a recipe that calls for 1 cup dry and 2 cups of water to cook, which makes about 3 cups for extra salad!)

1 can black beans, rinsed & drained

Cook the quinoa and let it cool (I’m sure you could serve it warm as well but I never have). Combine the salad ingredients and toss to combine. Add the dressing, stir, and let the salad sit for at least 10 minutes. 

Do you love quinoa as much as me? Do you have any other quinoa salad recipes to share?

Vegan Lentil Spinach Cashew Curry

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One of my favorite things about our new plant-based diet is that it has expanded our palates and helped me find some new recipes. The main cuisines that I cook at home now are Indian and Mexican. There are so many curry dishes involving veggies and legumes that it makes it really easy and delicious to avoid meat. For Mexican, I’ve begun making tempeh burritos. Look for a recipe on that soon!

This Indian inspired recipe was one of the first that I made and I’ve made it several times since. It is very delicious, filling and pretty easy to make! I also cook brown rice and serve it over the top of it. This week when I made it, I also steamed some broccoli for added veggies. Adding the broccoli also helps since we eat less of the curry and have more leftovers!

Lentils are one of the best ways for vegans or vegetarians to get protein. One 230 calorie cup of cooked lentils packs in 18 grams of protein, 37% of your daily value of iron, and 16 grams of fiber. Another benefit of lentils is that they are extremely cheap! Cashews are are full of proanthocyanidins which are shown to stop cancer cells from dividing as well as a good dose of copper which help eliminate free radicals. I’m pretty sure I don’t need to remind you of the power of spinach.

I adapted this recipe from Food.com (recipe here). My comments are in italics.

Ingredients:

  • 1 onion, diced(I use yellow onion)
  • 2 tablespoons olive oil
  • 2 teaspoons curry powder
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon turmeric
  • 1 cup red lentil (I’ve used green lentils a couple times and it is basically the same. Remember to rinse your lentils before use.)
  • 1/2 teaspoon sea salt (to taste)
  • 1 (14 ounce) can light coconut milk
  • 1 lime, juice of
  • 1 3/4 cups water
  • 1/3 cup whole cashews
  • 1 cup fresh spinach, roughly chopped
  • 1/4 cup fresh cilantro, finely chopped (optional)

Steps:

  1. In a large pot saute the onion in the olive oil over medium heat for about 5 minutes (5 minutes is a little long – you can easily get away with 2-3 minutes here). While the onion cooks get the rest of the ingredients ready to go.
  2. Add in the curry powder, mustard seeds, turmeric and red lentils – cook for another 5 minutes. Watch the lentils don’t stick by stirring frequently and/or adding more oil if necessary.
  3. Mix in the coconut milk, salt, lime juice and water. Bring to a boil then reduce heat to medium low, cover the pot and let simmer for about 20-25 minutes. Stir occasionally to prevent sticking. Unlikely, but if you find the lentils have absorbed all of the liquid and are still not cooked, add a bit more water.
  4. Once the lentils are cooked they will break down quite a bit and you’ll have a reasonably thick dahl like consistency. Stir in the cashews and spinach, along with cilantro if using. Give those ingredients about 3 or 4 minutes to warm through and then you’re ready to serve. Garnish with additional cilantro, lime wedges and/or cashews.

Coconut Red Lentils With Spinach, Cashews & Lime

Put it on a plate on top of the rice and let it cool for a few minutes before eating. We learned this part the hard way!

Enjoy!

Recipe – Scott Jurek’s Lentil Mushroom Burgers

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Since moving toward a more plant-based diet, I’ve been discovering an incredible amount of delicious recipes. It has been really fun to try them all out and figure out which ones we like and which we don’t. Surprisingly, we’ve liked all the recipes we’ve tried so far! My co-worker yesterday called vegan food “cardboard” but I have to say that every home-cooked meal I’ve had so far has been even more flavorful than my routine meals. Since starting this lifestyle, we are eating a much wider variety of foods, we’ve bought at least 5 new spices and we always have fresh herbs on hand.

Scott Jurek’s book Eat And Run finishes each chapter with a vegan recipe. So far I’ve tried two and they have both been delicious. The following recipe is the first that we tried since we switched to a plant-based diet just before the 4th of July and we wanted to bring something tasty to the BBQ we attended. Since many veggie burgers on the market are actually not vegan (often they contain eggs or some sort of dairy so always read the ingredients before purchasing!) and I love to cook, I decided to make our own. Although the burgers do take a while to prepare (give yourself at least an hour and then another 20-30 minutes for them to cool) and there are a lot of ingredients, once you have everything you need, there isn’t a lot of extra things to buy. ‘

Recipe: 

Here is the recipe, thanks to Scott’s website (I recommend buying the book even though some of his recipes are online-it’s a great story):

Ingredients: 

    • 1 cup dried green lentils (2 1⁄4 cups cooked)
    • 2 1⁄4 cups water
    • 1 teaspoon dried parsley
    • 1⁄4 teaspoon black pepper
    • 3 garlic cloves, minced
    • 1 1⁄4 cups finely chopped onion
    • 3⁄4 cup finely chopped walnuts
    • 2 cups fine bread crumbs (see Note)
    • 1⁄2 cup ground flax seed (flax seed meal)- I accidentally bought whole flax seeds and it still worked
    • 3 cups finely chopped mushrooms
    • 1 1⁄2 cups destemmed, finely chopped kale, spinach, or winter greens- I used kale
    • 2 tablespoons coconut oil or olive oil
    • 3 tablespoons balsamic vinegar
    • 2 tablespoons Dijon mustard
    • 2 tablespoons nutritional yeast
    • 1 teaspoon sea salt
    • 1⁄2 teaspoon black pepper
    • 1⁄2 teaspoon paprika

In a small pot, bring the lentils, water, parsley, 1 garlic clove, and 1⁄4 cup of the onion to a boil. Reduce heat and simmer, partially covered, for 35 to 40 minutes, until the water is absorbed and the lentils are soft.

While the lentils are cooking, combine the walnuts, bread crumbs, and flax seed in a bowl. Add the nutritional yeast, salt, pepper, and paprika and mix well.

Sauté the remaining onion, remaining garlic, the mushrooms, and greens in the oil for 8 to 10 minutes, then set aside. Remove the lentils from the heat, add the vinegar and mustard, and mash with a potato masher or wooden spoon to a thick paste. I don’t have a potato masher so I used a big spoon to mash them but many were still left in tact – it seemed to still work without completely mashing them into a paste. 

In a large mixing bowl, combine the lentils, sautéed veggies, and bread crumb mixtures, and mix well. Cool in the refrigerator for 15 to 30 minutes or more.

Using your hands, form burger patties to your desired size and place on waxed paper. Lightly fry in a seasoned skillet, broil, or grill until lightly browned and crisp, 3 to 5 minutes on each side. Extra uncooked patties can be frozen on wax paper in plastic bags or wrapped. The first time I made this recipe, it made 9 big burgers. The second time, 8 even bigger ones. Apparently you can make 12 if you make them small but I prefer big ones!

Taste & Tips: 

These burgers tasted amazing. The first time we had them was at a BBQ so they were on a soft, white bun. The second time we had them on Ezekiel bread and they were still good. They are very dense and filling and absolutely delicious! They nearly taste like meat – no joke! You can clearly tell they aren’t, but they definitely satisfy. The first time I made them we were in a hurry so I formed them while they were still semi warm and I had left the mix as is while refrigerating. The second time, after I mixed them all together, I kneeded them a bit with my hands so that it was a big ball and everything was stuck together. The second time the patties stayed together much better so I definitely recommend that method.

Do you have any veggie burger recipes? Let me know if you try this recipe and enjoy it! 

I Want to Live Until I’m 96

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For Christmas, Mike asked for and received the Jack LaLanne juicer. Jack LaLanne, aka the “Godfather of Fitness,” is often regarded as one of the most fit and healthy men that ever lived and one of the reasons he claimed that led him to live for so long was his regular juicing of fresh fruits and vegetables. His famous line, “That’s the  power of the juice!” was also a personal motto of his.

Jack LaLanne lived on a very strict diet and blamed the worlds health problems on processed food. Two other mottos of Jack’s were, ”if man made it, don’t eat it”, and “if it tastes good, spit it out.” Personally, I don’t believe that all delicious food should always be avoided (Jack’s thought was that if it was delicious, it was full of fat and was unhealthy), but I do believe in the power of the juice.

On a day to day  basis, I try to get in a good portion of fruits and vegetables. On any given weekday I eat 2-3 pieces of fruit and have 3-5 servings of vegetables. As an endurance athlete, it is especially important to fuel up on fruits and vegetables that contain powerful antioxidants that will help repair and recover your body after difficult workouts. However, weekends throw my schedule off a bit and I tend to consume less fruits and veggies on Saturday and Sunday. This is where the juicing is essential! Although we often will have juice on a weeknight, we really try to get in at least one large glass per day on the weekends.

First Step - Wash & Cut Up Your Raw Materials!

Here are our two favorite drinks and the benefits of the vegetables and fruits we put in them (benefits of most commonly juiced fruits and veggies can be found here):

Nicole’s Juice: 

  • 1/2 Large Cucumber
    • alkalinizing & a cooling diuretic
    • great for skin problems- acne, psoriases and eczema
    • regulates blood pressure
    • fights arthritis, promotes weight loss and healthy kidney function
    • counters inflammation by removing uric acid crystallization
    • 96% water with high content of vitamins A, C, B complex & folate
  • 1 Cup Spinach
    • excellent source of chlorophyll
    • superb source of vitamins A, B complex, C, E, K, carotenes, folate, manganese, calcium, iron, iodine, magnesium, phosphorus, potassium, sodium, some trace elements and many valuable amino acids.
    • The minerals in spinach is highly alkaline, making it helpful in regulating the body pH.
    • It supplies the same amount of protein as you would get from the same quantity of meat¾a cheaper and healthier alternative to getting protein.
  • 1 Green Apple
    • promotes digestion & weight loss
    • cleans intestines from toxins
    • healthy skin & hair
    • cleans liver
    • fights arthritis, gout, rheumatism
    • vitamins A, B1, 2, 6 & folic acid
    • promotes healthy heart function
  • 2-4 Stalks of Celery
    • natural diuretic that strongly helps in weight loss
    • treats asthma, constipation, gout, insomnia, lung & kidney problems
    • high in vitamins A, B1, B2, B6 & C
    • rich in potassium, folic acid, calcium, magnesium, iron and essential amino acids
    • 8 families of anti-cancer compounds

Mike’s Juice: 

  • 4-6 Carrots
    • great source of anti-oxidants
    • fights asthma, arthritis, eye problems, liver & bladder issues
    • soothes ulcers & acne
    • high in calcium, vitamin A, B1, B6, C
    • high in alpha, beta and gamma carotenes
    • phytonutrients such as lutein, lycopene, zeaxanthin
    • strong healing properties
  • 1 Orange
    • combats anemia & constipation
    • aids in digestion
    • over 170 phytonutrients
    • strengthens blood vessels
    • high in vitamins A, B1, 2, 6, K, E & C
    • Vitamin C protects from genetic damage &  birth defects
    • over 60 flavanoids with anti-inflammatory, anti-tumor and blood clot inhibiting properties
  • 1 Green Apple
    • Same as above

The Finished Product

Each recipe makes a large serving of juice. It is surprising how much juice comes out of spinach! Spinach to me is the ultimate super food. We now only buy spinach for our salads since it is so rich in so many things – protein, fiber, iron and all the rest of things listed above.

Does it taste good? Surprisingly, yes! If you add fruit, it pretty much takes over the taste of the entire juice. I’m not a huge fan of the carrot juice, but Mike likes it.

Do you juice? What is your favorite juice recipe?

Crock Pot Turkey Chili

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Recently I purchased my first crock pot. Honestly, before a few weeks ago I thought that my first crock pot would be a non-registry gift from an ancient aunt at my future wedding. My preconceived notion of this kitchen device was that it was used to cook large, fatty slabs of meat for hours on end. However, after watching a coworker heat up a delicious and healthy mixture of lean meat and veggies which she later told me was a crock pot concoction, I became a believer.

After doing my own research on healthy crock pot recipes, I decided to take the plunge and make the purchase. One of the most appealing recipes I found was for a simple turkey chili. I decided, however, to bulk it up with some extra vegetables and garlic.

Ingredients:

    • 1 (14 1/2 ounce) can chickpeas, undrained
    • 1 (14 1/2 ounce) can kidney beans, undrained
    • 1 (28 ounce) cans diced tomatoes, with juice
    • 1 (16 ounce ) can tomato sauce
    • 1 tablespoon chili powder
    • 2 cloves garlic, chopped
    • 2 carrots, chopped
    • 3 green zucchini, chopped

Directions:

  1. Cook turkey in a pan over medium-high heat with the onion
  2. Chop carrots and zucchini
  3. Add all ingredients to the crock pot and cook on high for 6-8 hours or low for 8-10 hours.

It was great to come home after a long day away to find a fully cooked meal ready for us. Mike and I walked to Whole Foods and picked up a baquette and sat down for a delicious, healthy meal! And, the recipe made enough for leftovers!

Try it for yourself and let me know how it turned out!

My Go-To Healthy Salads and Sandwiches

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I’m a cold lunch girl all the way. My whole life I’ve preferred a great sandwich over any type of warm meal when the clock strikes noon. Sometimes I even have a salad or sandwich for dinner when I’m having a low key night. During Phase 1 of P90X, I eat a salad nearly every day for lunch and during Phases 2 and 3, I usually would whip up my favorite turkey avocado sandwich.  A favorite go-to salad to bring to a party is my strawberry goat cheese salad. Everyone loves it so it’s the perfect low-fat side dish for BBQs and parties. I always offer to bring it so that I have something healthy to eat at the party (usually this doesn’t stop me for diving into dessert though!)

Below are my favorite go-to recipes.  I didn’t include portion sizes for many because it’s up to you depending on how large of a salad/sandwich you’d like and your personal preference. Also, I prefer all ingredients to be organic, but it’s up to you! I simply list the ingredients – you can figure the rest out!

Chinese Chicken or Shrimp Salad

Chinese Chicken Salad

  • Grilled chicken or cold shrimp (if you chose shrimp, squeeze a fresh lemon over it and sprinkle with salt before adding)
  • Mixed greens
  • Shredded or sliced organic carrots (I use a peeler and peel one large carrot into my bowl to make long strands of carrot)
  • 1 tbsp chopped almonds
  • Chopped red peppers, onion, cucumber and tomato
  • 2 tbsp Trader Joe’s Asian Style Spicy Peanut Vinaigrette (or any other low calorie salad dressing)
  • Halved orange slices (optional)

P90X Phase 1 Recipe Approved

Strawberry Goat Cheese Salad

Strawberry Goat Cheese Salad

  • Mixed greens
  • Chopped Almonds
  • Cucumber and red onion
  • Dried cranberries
  • Goat Cheese
  • Sliced strawberries
  • Trader Joe’s Non-Fat Balsamic Vinaigrette (or any other low-calorie dressing)

P90X Phase 1 Recipe Approved

Cilantro Club Salad

  • 3 oz pre-cooked cold ham (we get ours from Costco)
  • 3 oz pre-cooked cold turkey breast (Costco as well)
  • Organic greens
  • Chopped tomato, cucumber, red onion
  • 1 ounce cheddar cheese
  • 1/4 medium avocado (approximately 1.5 ounces)
  • 2 tbsp Trader Joe’s Cilantro Dressing

Phase 1 P90X Approved

Nicole’s Famous Turkey Avocado Sammy

The Makings of Excellence

  • 2 slices of whole wheat bread
  • Yellow mustard
  • 3-6 ounces of fresh sliced turkey (we purchase whole pre-cooked turkey breast from Costco and cut our own slices)
  • Roasted red peppers (jarred), cucumber, sliced red onion, sliced tomato
  • 1/4 medium avocado (approximately 1.5 ounces)
  • Italian seasoning (sprinkle in sandwich for a flavor boost!)

Nicole's Famous Turkey Avocado Sandwich with Cottage Cheese & Peaches

Phases 2 and 3 P90X

Tuna Mustard Salad

  • 7 ounce can of albacore tuna
  • Low fat mayo (add desired amount to tuna or omit if you prefer)
  • Chopped cucumbers, onion, tomato, red peppers
  • Yellow mustard (for dressing)

Phase 1 P90X Approved & very low calorie

Tuna Curry Salad

  • 7 ounce can of albacore tuna
  • Low fat mayo (add desired amount to tuna or omit if you prefer)
  • Yellow curry powder (add to mayo and tuna mixture)
  • Chopped cucumbers, onion, tomato
  • Roasted red peppers
  • Garbanzo Beans
  • Trader Joe’s Fat Free Balsamic Viniagrette
  • Optional: Add 1/2 cup of whole wheat couscous mixed with some feta cheese for extra substance

Phase 2 or 3 90X

Whole Wheat Banana Bread

2 Replies

On this lovely Memorial Day while most people were off at the beach or BBQing, I stayed home and baked. While the main reason for staying home is because I am coming off of a cold and Mike is right in the middle of one (yes I gave him a cold with only a week until our marathon – bad girlfriend!), the primary reason for the baking was simply because we wanted comfort food.

I realized that I hadn’t baked even one time since we moved into our new apartment on January 1, 2011, which is really quite unacceptable. I really love to bake and this year I wasn’t even able to bake Christmas cookies due to the fact that we were on vacation in Costa Rica for the 10 days leading up to Christmas, which is prime cookie baking time.

While perusing the nutrition and fitness blog called The Singing Runner this week, I came across a recipe for a healthy version of one of Mike’s favorite baked goods – banana bread (also a great way to incorporate one of the best foods for runners, bananas, into your diet).  I personally only discovered my love for this little cake of  banana goodness in the last year or so but have never attempted to bake it.  Today was my chance to try!

Here is the recipe (thanks The Singing Runner!):

Ingredients:

The Ingredients!

  • 1/2 c. sugar (could substitute honey if you wish!)
  • 1/3 c. applesauce
  • 1 t. vanilla
  • 2 eggs
  • 1 1/2 c. mashed bananas (4 large bananas)
  • 1 3/4 c. whole wheat flour
  • 1/2 t. salt
  • 1 t. baking soda
  • 1/4 c. hot water
  • 1/2 c. chopped walnuts (optional)
  • 4 T dark brown sugar (optional)
  • 1 T margarine (optional

Directions:

Pre-Baked

  1. Preheat oven to 325 degrees.
  2. Mash bananas with a fork until no thick pieces remain.
  3. Mix together applesauce and sugar in a medium bowl.
  4. Add eggs and mix until well combined.
  5. Stir in bananas and vanilla.
  6. Stir in flour and salt until just moistened. Do not overmix!!!
  7. In a separate bowl, mix together baking soda and hot water and then add to batter.
  8. Spread batter into a greased 9×5 loaf pan.
  9. (Optional) In a separate bowl mix together brown sugar and margarine until mixture is coarse and crumbly.
  10. (Optional) Spread walnuts on top of bread and sprinkle brown sugar mixture on top.
  11. Bake for 55-60 minutes or until center comes out clean.
  12. Let cool in pan for 10 minutes before transferring to a wire rack to cool.

My Alterations to the Recipe:

Although I had the foresight this week to purchase applesauce and butter, the only two ingredients we didn’t already own, I forgot to buy vanilla extract. I did a quick Google search and discovered that maple syrup can be substituted for vanilla extract. Unfortunately, we don’t have maple syrup either but we do have agave nectar, which is a substitute for maple syrup. Using transitive logic (i.e. A=B and B=C then A=C), I deduced that agave nectar should work.  I also had to substitute the sugar for honey (1/2 cup of sugar = 3/8 cup honey) becuase I did another Google search and discovered that Sugar in the Raw does not work well when baking.

I didn’t buy the walnuts for the topping, but I did do the brown sugar/butter coating.

Taste Test

The Final Product (tastes better than it looks!)

The banana bread turned out great! The topping is definitely the most flavorful part, but overall it was very moist and delicious! Since I have never made banana bread before, I decided to look up some recipes to see how this recipe differs from others, besides the fact that it calls for whole wheat flour. The biggest difference is the amount of butter. Recipes that I found online called for a whole stick of butter, whereas this recipe called for only 1/8 of a stick and that was for the optional topping (totally worth it). This recipe also has more banana than others (4 instead of 2-3) and calls for applesauce. I think that I’ve probably had more delicious banana breads in my life, but I must say this banana bread turned out pretty tasty and it’s (semi) guilt free!