Mom… the protein!

There was quite a surprise waiting for me when I got home from work on Wednesday evening – protein powder! The awesome folks at GNC sent me a bunch of protein powders to try out, and I couldn’t be more excited. I’m just getting into trying out supplements to aid in my healthy eating and working out, and now that I’m on a mission to get ripped arms, I have just the right tools to do it!

As a swimmer I dabbled (I use the term lightly) with protein powders in high school. I remember going to Trader Joe’s with my parents one summer afternoon after long course practice and staring at the options in the supplement asile. After some label analysis we left with vanilla whey, and I drank it here and there, but never really committed to anything. By the time college rolled around I didn’t have the funds to really buy anything, so I only drank the watered down Gatorade supplied by the school at practice. Don’t get me wrong – the Gatorade was great for during the workout, but I wasn’t doing anything to help myself pre or post practice. But, now that I’m determined to have more defined arms, I’ve been on the hunt for new protein powder(s), so this is perfect timing!

I’ve set myself up with a pretty good routine in terms of the different powders, and I’m really loving it so far. Of course, it’s going to take some time to really see any results, so I will absolutely share my progress! I’ll also share my routine of what I drink when, after I perfect it (there’s always room for improvement!). But, here’s what I’m starting with, in terms of my arms goal. These shoulders have seen some serious work over the years (hello, swimming), and I’m looking forward to getting them more toned than ever. I guess you could say it’s my summer goal.

arms1 — Welcome to the guns show… maybe?

Of course I’m not content just mixing the powder into water or milk, so I decided to get a little creative. Enter the Chocolate Cherry Protein Bites! I’ve had some dates and dried tart cherries hanging around in my pantry, so I knew this would be the perfect opportunity to use them. I decided to use the soy protein as it’s best used twice a day, and I figured this would be an easy way to enjoy a mid-morning and afternoon snack. Of course, you can use any (preferably chocolate) protein powder you see fit.

Here’s a little info about the Pro-Performance Soy Protein 95 powder: soy is the only completely plant-based protein; it contains all of the essential amino acids including BCAA – leucine, isoleucine, and valine. Soy protein 95 is cholesterol-free. Pro Performance Soy Protein 95 features Supro brand soy protein, made from certified non-genetically modified (non-GMO) soybeans that are produced while being tightly monitored and controlled from planting through processing.

So stay tuned for more protein fun! But in the meantime, I want to know: do you guys have any tips or recipes for me to enjoy my protein other ways? AND, what flavor do you prefer – chocolate or vanilla? (I think I like them both equally!)

Cherry Chocolate Protein Bites
– makes 18 teaspoon sized balls –

Ingredients:
10 pitted dates, chopped in half
1/4 cup dried cherries
1/4 cup mixed nuts (or your favorite kind)
1 Tbsp dark cocoa powder
1 Tbsp protein powder of choice
1 Tbsp+ chocolate chips (however much you like, really)

Directions:
1. Place everything into a food processor, and process for about 2-3 minutes. Everything should be combined, without any chunks.
2. Using a tsp, form the balls and place them staggered about a 1/2 inch apart on parchment paper. You can then roll them in the parchment paper, and put them in a container for easy storage in the fridge.
*They are best kept in the fridge so they maintain their form and don’t “sweat”.

DISCLAIMER: These products were sent to me for review purposes, and all opinions are my own.

Meatless Grilling

By default, when it comes to thinking about grilling, I gravitate towards your more typical fare – hot dogs, hamburgers, chicken, etc. But as I find myself eating meat less frequently, I’ve had the opportunity to experiment a bit with what I throw on the grill. We all know I’ve complained in the past about my inability to make non-fall apart veggie burgers, which I’m happy to report is improving. Since that was never much of a success (the one time I “grilled” homemade veggie burgers, they never cooked), I was weary about grilling things like tofu, and tempeh. Alternatively, if you are interested in grilled meats, check out the best turkey injection recipe, for you and your family.

Over the last few months I’ve learned just how versatile tofu and tempeh are, and finally decided to bite the bullet and grill some. While I haven’t grilled tofu yet (it’s on my to-try list, I promise) I did make the easiest BBQ grilled tempeh sandwiches. There is really little to no thinking involved, and for those hot summer nights post work-out where you really don’t feel like turning on the oven or even thinking about dinner, this can be yours in no time.

I’m really looking forward to trying out some new things on the grill this summer, so if you have any suggestions, send them my way! But in the meantime, go make this.

BBQ Grilled Tempeh and Veggie Sandwiches
– Serves 2 –

Ingredients:
1 package of tempeh (I used Trader Joe’s)
1 medium green pepper, sliced into rings
1 large red onion, sliced into rings
4 Tbsp your favorite BBQ sauce, plus more for dipping and dunking
2 hamburger buns

Directions:
1. Preheat grill to medium-high heat.
2. Slice the tempeh in half as evenly as possible (they should be somewhat square shaped).
3. Coat each side of the “patty” with a Tbsp of BBQ sauce. Feel free to add more or less depending on your flavor preference.
4. Spray a grill basket with cooking spray, and fill with the onion and pepper.
5. Bring everything out to the grill, and cook the onion and pepper on the top rack while the tempeh is on the bottom rack, all for 10 minutes, flipping everything halfway through.
6. Assemble your sandwich with the tempeh patty, and onion and pepper rings. Add more sauce if you’d like, and keep some nearby for dunking!

Crabby Patty

With a lot going on in my life recently, I’ve come to realize that I haven’t been the most pleasant to be around (heck, sometimes I haven’t even wanted to be around myself). Let’s be honest, no one likes a crabby person, and I’ve definitely been one over the last few weeks. I’ve had a few procedures in the past few weeks with still no answers, so that combined with a screwed up schedule from all the tests, and my inability to eat and exercise normally has resulted in a crabby Danielle.

I’ve spent most of the last week and a half in what I like to refer to as “a ball of mean.” Thankfully, I’ve been aware of my mood, so I’ve just kept to myself. My mood has improved now that I’m back to a more normal routine, including cooking! Spending time in the kitchen can be hit or miss for me – it’s either really great and helps relieve stress, or it just adds to it. For awhile it’s been more of a burden than a pleasure, but that seems to thankfully be turning around. So, on one of the “better” nights I decided to throw together a polenta bake.

Despite not getting the official “ok” from my doctor, after consulting with nurse mom, we decided I could reintroduce some dairy, as not having it has made no change over the last few weeks. So I’m still limiting myself, but not completely avoiding it. After next week’s final test, we should have a pretty good idea of what’s going on down below. But until then I’m going to make things like this delicious vegan bake that can easily be turned vegetarian or even enjoyed by a meat lover. Make sure to choose your hot pepper wisely, though – this can get spicy quickly!

Vegan Southwestern Polenta Bake
– Serves 4 –

Ingredients:
4 Tbsp oil for cooking
1 package of soy crumbles, about 1 1/2 cups of TVP, or 1 lb of ground turkey/beef
4 oz. cream cheese or cream cheese substitute (I love Trader Joe’s “Not Cream Cheese”)
1 medium yellow onion, diced
1 hot pepper of your choice, diced (I used a dried habanero and it was HOT!)
1 (150z) can black beans, drained and rinsed
1 package/tube of pre-cooked polenta (again, a big fan of TJ’s)
2 Tbsp nutritional yeast
2 Tbsp chili powder
1 tsp cumin
1 tsp Adobo
1 cup of salsa
Avocado for garnish

Directions:
1. Preheat oven to 375 degrees
2. In a small pan, sauté onion in 2 tbsp of oil over medium-high heat until translucent, 5-10 minutes. Set aside.
3. In large skillet, cook your meat/meat substitute about 5 minutes over medium-high heat. Add in cream cheese until melted, as well as spices and cook for an additional 2 minutes. Add in cooked onion, beans, and hot pepper. Cook till heated through and combined, about another 2 minutes. Stir in nutritional yeast.
4. Slice the polenta into 1/2 inch rounds, and layer in a 9×11 sprayed baking dish.
5. Top the polenta with the meat/bean mixture, and top with salsa
6. Bake 20 minutes or until salsa is bubbling.
Serve with sliced or mashed avocado.

Easy Baked Chicken

When I found a recipe for cheesy slow cooker potatoes on Pinterest, I knew I wanted to pair it with chicken breast. I wasn’t really sure what I wanted to do with it, but I eventually settled on baking it with a dry rub. This should be prefaced by me saying that cooking meat scares me, and this fear is nearly irrational when it comes to chicken. I’m always afraid I’ll undercook it, and somehow contaminate my entire kitchen in the process. Thankfully I haven’t had any real meat cooking blunders, but I’m always much more comfortable with non-meat meals.

Anyway, this is super easy, and aside from taking the chicken out of the package and putting the spices on it, there really isn’t anything else you need to do. The chicken breasts I picked up were a little on the thick side, so I pounded them out a bit (with my fist, since I don’t have a meat tenderizer – classy) before adding the spices. I think this would be perfect sliced and over a salad, or maybe with some Mexican rice. The possibilities are endless!

Easy Baked Chicken
– Serves 4 –

Ingredients:
4 chicken breasts
2 Tbsp taco seasoning
1 tsp cumin
1 tsp adobo
1 tsp paprika
Cooking spray

Directions:
1. Preheat oven to 375 degrees.
2. If needed, pound out the chicken. Mix together all of the spices.
3. Take about a teaspoon of the spice mixture and rub it on each side of the chicken breast. If you have some left over at the end you can spread it across the chicken as you see fit.
4. Line a baking sheet with foil and spray it with cooking spray. Add the chicken to the sheet.
5. Bake for 20-30 minutes (depending on your oven), flipping at the half-way point.

Super Easy Lunch

Cross training is something that I actually enjoy. I think it keeps me from going insane when it comes to running, and I like seeing other body parts getting stronger. It’s also helpful for days when I really just dont’ want to go outside because it’s either too hot, too cold, or I’m just being lazy. This week has been HOT by March standards in New Jersey, so I’ve been able to do some cross-training outside. The heat has meant extra sweating, which is always sexy. Case and point:

After my sweat-filled workout on Tuesday, I had a great idea for a perfect protein packed sandwich.

Every time I say it, my husband shudders in disbelief. I’m not a big breakfast foods fan. That doesn’t mean I don’t enjoy an omelette, some pancakes, waffles, or other typical breakfast foods here and there, but I rarely crave them. My husband, on the other hand, could eat breakfast for every meal, and is excited to find breakfast foods on “non-breakfast” menus.

So, after picking up some coconut curry simmer sauce from Target a few weeks ago for dinner, I had half the jar sitting in the fridge just staring at me, begging to be used. With the sauce sitting mere inches from a carton of eggs, I had an idea. Coconut curry egg salad! Yes, it sounds weird but I promise it doesn’t taste weird. I actually loathe egg salad, mostly because I can’t handle mayo. So, I figured this would be a flavorful alternative to mix together the smashed eggs. Thankfully, the taste experiment didn’t backfire.

This sandwich comes together in a matter of 20 minutes (if you include the time it takes to hard-boil the eggs), and is absolutely delicious. I had mine on some toast with spinach, but the possibilities for a sandwich are endless. It’s super creamy and isn’t overly eggy, but the egg is there. I could even see this working really well with tofu if you aren’t an egg fan.

Quick Coconut Curry Egg Salad
– Serves 1 –

Ingredients:
3 Tbsp Target’s Coconut Curry Simmer Sauce
2 Hard-boiled eggs (see directions below)

Directions:
1. To hard-boil an egg: Fill a large pot with cold water, enough to cover the eggs by about 2 inches. Cover the pot and bring it to a rolling boil. Once it’s boiling, take it off the heat and allow to sit, covered, for 15 minutes. Drain the water and let it sit at room temperature, or pop it in the fridge for a few minutes before peeling.
2. Mash the hardboiled eggs with a fork.
3. Add the simmer sauce and mash/mix to combine.
*I had mine on two pieces of toast as a sandwich with some spinach, but you can enjoy it any way you’d like!

Grilled Burritos

Not that I’ve been thinking about it, but I’d just like to throw it out there that going vegan is something I simply wouldn’t be able to do for one very selfish reason – I love cheese way too much! We buy shredded cheese at the grocery store almost every week, and I get antsy when our stash is low. If we happen to buy a block of cheese for something, you can usually find me sneaking a slice (aka a huge hunk of it) here and there. Hi my name is Danielle and I’m a cheese-aholic.

Anyway, after thinking about a grilled stuffed burrito from Taco Bell and seeing a yummy recipe from Jamie Cooks It Up on Pinterest, I decided it would probably be in the best interest of my waistline to try and make it at home instead. Now, my version is by no means “healthy,” but at least it’s vegetarian and I know exactly what’s in it. This recipe makes A LOT, so depending on how much you fill your burrito with, you may have leftovers that would make a great dip with some tortilla chips, or even over pasta (if you leave out the rice in the recipe).

So as you can guess, this recipe has a serious cheese factor. I’ve used cream cheese in a few Mexican/Southwestern inspired dishes in the past, and every time I’m amazed at how creamy and cheesey it makes things, and my next thought is usually, “duh.” Before that I always associated cream cheese with either dessert, or breakfast – but not anymore!

Cheesey Grilled Burritos
Inspired by Jamie Cooks It Up
– Serves 6-8 –

Ingredients:
1 cup vegetable broth
1 14oz. can sliced stewed tomatoes
1 15oz. can black beans, drained and rinsed
1 15oz. can corn, drained and rinsed
1 4oz. can of diced green chiles
1 8oz. package of cream cheese
1/2 cup shredded cheese blend (I use a cheddar/jack mix)
1 Tbsp chipotle chili in adobo
1/4 tsp paprika
1 cup uncooked brown rice*
2-3 Tbsp masa flour to thicken the mixture (*depends on the consistency of your mixture – see #4)
burrito sized tortillas
Cooking Spray

Directions:
1. In a medium sized skillet, add the broth, rice, and tomatoes. Heat over medium-high heat for about 10 minutes.
2. Stir in the beans, corn, and spices, and let it cook for an additional 5 minutes until everything is well mixed.
3. Add in the cream cheese and be sure to stir it slowly to help it melt (I broke the 8oz block in half to help). This will take about 10 minutes for it to fully dissolve into creamy goodness. Stir in the shredded cheese as well. Turn the heat to low and let it simmer for another 5 minutes.
4. The mixture should be creamy but not too liquid-y because you’re going to need to put it in a burrito. So, if it needs to be thickened, add the masa flour one teaspoon at a time.
5. Heat a separate skillet over medium-high heat, that’s been sprayed with cooking spray.
6. Add 2 generous spoon-fulls to a tortilla, roll it, and add it to the skillet cooking for about 2-3 minutes on each side until golden brown.

*NOTE: The rice retains a little crunch if you cook it this way. If you’d prefer it to be softer, I’d suggest cooking it either half way or fully first, before adding it in to the mix.

Slow and Steady

Getting a slow-cooker has proved to be a successful meal maker on most Sundays. I love the idea of throwing a whole bunch of stuff into a big pot and letting it just cook for hours, without needing any attention from me. After trying slow-cooker lasagna for the first time a few months ago, I knew I wanted more of it, but I wanted to switch things up. So, I tried a buffalo chicken lasagna a few weeks ago that was amazing (I need to find that recipe so I can share it with you!), and then I made a Southwestern lasagna.

Even though this is the first year I haven’t filled out a March Madness bracket in awhile, I’m still interested in the games. So, throwing this in the slow-cooker and plopping myself on the couch was just what the doctor (aka myself) ordered on Sunday. It also made enough that the hubs and I will be able to enjoy it mid-week as well. I’m a big fan of making something that has leftovers, especially when the meal is a winner. When I was trying to figure out what I wanted in the lasagna, I realized there are so many different variations you could make. Ours was on the spicier side, but you can of course dial down the spices to your liking, or swap them out for something else!

Of course it wouldn’t be complete without some guacamole, so thanks to the wonderful Hormel, I picked up some Spicy Wholly Guacamole. It was the perfect addition to the meal, and they aren’t messing around with the spice! I would definitely try their pico de gallo and guacamole dip they have, too.

Southwestern Lasagna
– Serves 4 –

Ingredients:
1 lb. ground beef, ground turkey, or soy crumbles (I used Jennie-O ground turkey)
1 green pepper, diced
1 yellow onion, diced
1 15oz. can black beans, drained and rinsed
1 10oz. can Rotel tomatoes & green chiles
1 10oz. can enchilada sauce
3 tsp chili powder
1/2 tsp cumin
1/2 tsp Adobo
1/4 tsp paprika
8oz. shredded cheese blend
6 burrito sized flour tortillas (I use Chi-Chi’s brand)
guacamole, sour cream, and salsa for garnish

Directions:
1. Brown meat until cooked through, and drain any excess fat (if there is any). Mix in spices (chili powder, cumin, Adobo, and paprika) until combined.
2. Combine ground beef, diced onions, diced green pepper, black beans, and tomato and chilies mixture in a medium sized bowl.
3. Layer 1/2 cup of enchilada sauce on the bottom of your slow-cooker. Follow with a tortilla, 1 1/2 cups of the meat/veggie mixture, and a 1/4 cup of cheese.
4. Continue layering, ending with a tortilla at the top. Finish it off with another 1/4 cup of cheese, and pour the rest of the enchilada sauce on top.
5. Cook on low heat for at least 2 hours. Enjoy!

Disclaimer: Hormel Foods sent me a $50 gift card as a member of their Extended Family Food Blogger program in order to create a meal using products from the Hormel family, and to blog about it. The opinions in this post are my own.

Curry in a hurry

I’ve been slowly but surely getting back into the swing of things in terms of running. After running the Philly Marathon in November and then turning around and completing the Goofy Challenge at the beginning of January, I had some trouble running right after that. It wasn’t for lack of wanting to run, but when push came to shove, I was much happier on my couch. After signing up for the Chicago Marathon (basically as an excuse to visit and eat my way through Chicago again), I realized that in order to make this training cycle a little less torturous, I needed to get back out there now.

So, with February coming to a close I’m finishing out the month with just over 70 miles. That’s nothing to write home about, since most runners that I follow on Twitter run that in a WEEK, but for me, it’s a good starting point. I’ve come to realize that I can’t be a high-volume runner, at least not yet. My little legs won’t allow for it, and usually revolt in the form of shin splints, tight hips, or weird foot pains. So for now I’m focusing on PRing a half marathon in April (it’s about time, since I’ve only had one good half marathon since I started running, and it was my first one ever), and just enjoying running along the way. Sometimes I get lost in the “chore” of running, but then I remember how lucky I am that I can run, and that usually carries me for a few weeks, until the whine cycle starts again.

After braving the 30+ MPH winds this past weekend on both Saturday and Sunday’s runs, the husband and I rewarded ourselves with Smoothie King, some yummy treats I’ll be mentioning later in the week, and curry! I love curry because of how flavorful and spicy it can be, and also its versatility. I had planned to make a slow-cooker curry lentil soup all week, but never got around to it. So on Saturday, some quick spicy curry was just what we needed. This could easily be turned into a soup with more liquid, but it was perfect served alongside some garlic naan.

Spicy Curried Lentils
– Serves 2-4 –

Ingredients:
1 cup uncooked green lentils
1 yellow onion, diced
1-2 jalapeños, diced (depending on your heat preference)
1 15oz. can diced tomatoes
2 Tbsp oil
1 Tbsp + 1 tsp curry powder
1 tsp garam masala
1/4 tsp ginger powder
3 cups water
1 chicken bouillon cube/packet of bouillon *

Directions:
1. In a large sauce pot or dutch oven, heat oil over medium heat. Add onions and jalapeños and sauté for about 5 minutes.
2. Add 1 Tbsp curry powder, ginger powder, and garam masala, and cook for another 5 minutes.
3. Stir in water, bouillon, and lentils. Simmer for 40 minutes, uncovered.
4. Add in tomatoes and 1 tsp curry powder, cook additional 5-1o minutes.
*NOTE: You can use 3 cups of vegetable broth OR chicken broth instead of the water/bouillon combination. I used a Herbox bouillon packet.

Sweet Tofu and Giveaway Winner!

Some days don’t go according to plan. It would be a lie for me to say that when the students talk over me, ignore my directions, are just plain rude, or don’t participate at all, I don’t take it personally. For as strong as I pretend to be, things grate on my nerves, and sometimes by the time that bell rings at 2:40p, I can’t wait to run home. Of course, even with these little hiccups I’m so incredibly happy with my decision to pursue teaching as my career.

I mention the above because Tuesday was one of those days. But more importantly, it inspired me to make something on the sweeter side for dinner. Conveniently, I had all those delicious sauces from House of Tsang just hanging out in my pantry, and decided to put some to use. Tuesday night’s dinner was a play on hot & sour chicken/beef/pork, but with tofu! Because the sauce is pre-made, this can be made in a matter of minutes. The only thing you need to prepare for is pressing the tofu, which takes at least 15 minutes. I threw it with some veggies and noodles – yum. You can find the quick and easy recipe below!

I’m sure you are all chomping at the bit to find out the winner of the House of Tsang prize pack! Well, thanks to Random.org, being first gets rewarded today!

The goodies go to Krissy, who mentioned one of my stir-fry favorites – water chestnuts!

Krissy, send me your address and I’ll be sure to get the package out to you ASAP!

Sweetly Sour Tofu

Ingredients:
1 package extra firm tofu, pressed
1/2 cup House of Tsang sweet & sour sauce (or your favorite brand)

Directions:
1. Preheat oven to 475 degrees
2. Press tofu for 15-20 minutes between two plates with a something heavy (I used a cookbook) on top, then cut into even cubes
4. Place tofu into a medium sized bowl and cover the tofu with the sauce, using a a spoon to make sure the tofu is evenly coated
5. Once tofu is coated, place it on a greased baking sheet (I like to put foil down and spray that)
6. Bake for 10-15 minutes, until browned on both sides with a little crisp

Easy Baked Donuts

This past weekend was my first attempt at lesson planning. Sure I’ve made some mock lesson plans for courses I’ve taken over the last two years, but not plans for an entire week, that I’d actually be teaching. Thankfully it snowed on Saturday, so I was forced to stay inside and get it done. Teaching is no joke (not that I ever thought it was), and I definitely have a lot of work ahead of me.

othello — Nothing like a little Shakespeare

Teaching aside, the husband and I were in the mood for something sweet on Sunday morning. The mini donut pan I have from my bridal shower hasn’t been used in months (and was only used once), so I figured I’d break it out. These are your “old fashioned” style baked donut – it isn’t anything fancy, but boy are they good. With a simple cinnamon and sugar coating, they’re perfect with a cup of coffee. It certainly beat getting in the car and going to Dunkin’ Donuts, and then feeling bad about that decision later. The only time I allow myself to have donuts (and by “have” I mean devour) is after long runs – usually accompanied by a Coolata.

Easy Baked Donuts
– makes about 14 donuts –

Donut Ingredients:
1 cup flour
1/2 cup white sugar
1 1/2 tsp baking powder
1/4 tsp salt
1/4 tsp nutmeg
1/4 tsp cinnamon
1/2 cup milk or creamer (I used coffee creamer which makes it richer, but any % milk will work fine)
1/2 tsp white vinegar
1 egg
4 Tbsp butter

Cinnamon Sugar Topping:
1/2 cup sugar
1 Tbsp cinnamon
2 Tbsp butter, melted

Directions:
1. Preheat oven to 350 degrees
2. In a large bowl, combine the dry ingredients and whisk together.
3. Combine the wet ingredients in a small saucepan over low heat, until the butter is completely melted. Be careful not to have the mixture get hot – the butter just needs to melt.
4. Add the wet mixture and egg to the dry ingredients and whisk together.
5. Using a tablespoon, scoop out the dough from the bowl and into your donut pan. You want the mixture to sit just below the rim of the pan.
6. Bake for 12 minutes, then take out to cool for about 2 minutes.
7. As the donuts are cooling, combine the sugar and cinnamon for the topping on a plate, and melt the butter in a bowl in the microwave (about 30-40 seconds).
7. Once the donuts can be handled, dip one side into the melted butter and then roll them in the cinnamon sugar mixture.