Deliciously Golden

Baked Oatmeal with Fruit

2012-01-02T12:17:00.001-06:00

Apparently it has been a while since I blogged…24+ days and counting according to my cousin Aimee…so here we go…back in business : )

I first had this baked oatmeal one morning at Adam and Jess’s (my brother and his wife). It was delish…cold and hot (yes, I took a bite straight from the fridge before I heated some up in the micro). Adam would say that it’s “nutritious and delicious” in an annoying voice (mocking me of course)…and it is!

I made my first go-round with apples and walnuts (that’s one of the best parts of the recipe…the fruit and nuts are totally interchangeable). I had bought some apples that were too mealy to eat out of hand…but I couldn’t stand the thought of throwing them away. They worked perfectly here.

It’s not overly sweet (just a 1/4 cup of maple syrup for the whole thing…which is about 2 tsp added sugar per serving…and I’ll probably try it with even less next time). The egg-milk mixture makes it almost custardy…in a good way. The apples get soft, nearly melting into the oatmeal. The toasted walnuts add a welcomed crunch. ALL a good thing!

I’ve made baked oatmeal in the past, but this version is FAR better. Give it a try…perfect way to get back on track post holiday!

Baked Oatmeal with Fruit
adapted from Heidi Swanson via Annie Eats

makes 4 - 6 servings

1 cup old fashioned rolled oats
¼ cup chopped walnuts or pecans, lightly toasted, divided
½ teaspoon baking powder
¾ teaspoon ground cinnamon
Pinch of salt
¼ cup maple syrup
1 cup milk
1 large egg, lightly beaten
2 tablespoons unsalted butter, melted and cooled slightly
1 teaspoon vanilla extract
2-3 apples, cored and sliced

Preheat the oven to 375˚ F. Lightly grease a 2-quart baking dish.

In a medium bowl, combine the oats, half of the nuts, baking powder, cinnamon and salt. Stir with a fork to combine.

In a liquid measuring cup, combine the maple syrup, milk, egg, melted butter, and vanilla.

Spread half of the apple slices in a single layer over the bottom of the baking dish. Sprinkle the dry oat mixture over the fruit in an even layer. Pour the liquid ingredients evenly over the oats. Sprinkle the remaining nuts and apples over the top, pressing the apples down into the liquid. Bake for 35-40 minutes, until the top is browned and the oats have set. Let cool 10 minutes before serving.

Per serving (based on 6 servings) - 210 calories, 9 g fat (3 g saturated), 29 g carbohydrate, 3.4 g fiber, 5g protein (exchanges: 2 fat, 1.5 starch/sugar, 1/2 fruit)

Wild Rice Cranberry Pecan Salad

2011-12-01T15:32:00.001-06:00

When I first started this blog I didn’t have a camera to take pictures with…and then I had a camera but wasn’t very good at taking pics. I’ve definitely gotten better over time (I’ve been at this for almost 3.5 years!) but have a lot to learn too…I’ve been thinking of a camera upgrade as well…Santa??

So I’m going to go back and start updating some old posts…with new pics! Starting with this one.

I’ve served this salad twice…first to the senior dancers at Tari’s Christmas party. And then again for Hilary's graduation/Christmas party for over 100 people. I had to make a lot for this one…recipe times 10?!

This was back in 2008, and I don’t know if I’ve made it since! Both times it was a hit though!

I buy a wild rice and brown basmati rice blend in the bulk section of Whole Foods. Both are whole grains. If you can't find a blend, just substitute brown rice and wild rice in a 3:1 ratio (¾ cup brown and ¼ cup wild).

This salad is more of a method than a recipe...you could swap out any of the ingredients (a different grain, nut, fruit, vegetable...the sky's the limit. Using orange zest and juice would be really good too!

Today I ate it over lettuce and added turkey salad and broccoli crunch from Whole Foods…sooooo good! Double the dressing for the rice and save half to dress the salad!

Wild Rice Cranberry Pecan Salad
adapted from simplyrecipes.com

Makes 10 ½-cup servings

1 cup brown rice wild rice mix
½ teaspoon salt
½ cup dried cranberries, coarsely chopped
½ cup pecans, toasted and chopped
½ cup green onions, thinly sliced
¼ cup lemon juice
¼ cup olive oil
1 teaspoon sugar
1 teaspoon lemon zest
Salt and pepper

Cook rice according to package instructions, omitting fat and adding 1/2 teaspoon salt. Here is the method I used:

Rinse rice. Put all ingredients (1 cup rice, 2 cups water, 1/2 teaspoon salt) in pot with tight-fitting lid. Stir, bring to boil, reduce heat, cover and simmer 45 minutes. Do not remove lid. Remove from heat and allow to sit covered for 10 minutes. Then uncover, fluff with a fork, and let cool to almost room temperature.

In a medium sized bowl, combine the cooled rice, cranberries, pecans, and green onions.

In a separate jar, mix the lemon juice, olive oil, sugar, lemon zest, and salt and pepper to taste.

Combine dressing with the rice mixture. Cover and refrigerate for at least 2 hours to allow the flavors to blend. Serve warm, chilled, or room temperature.

Per serving - 168 calories, 10 g fat (1 g saturated), 19 g carbohydrate, 2 g fiber, 3g protein (exchanges: 2 fat, 1 starch)

Lettuce for Salads

2011-11-28T11:29:00.001-06:00

I go through a lot of lettuce…3 romaine hearts a week…all by myself! I don’t buy pre-chopped lettuce for several reasons…it goes bad fast, its more expensive, and I’d have to buy several bags to last me for a week.

Romaine is my go-to…I buy spinach about once a month and eat spinach salads for that week (and drink green smoothies). I hardly ever buy spring mix…it goes bad sooooo fast! Sometimes I’ll do butter lettuce or arugula.

I also always wash my lettuce, but I don’t use a salad spinner…I’ve never owned one (never will either). I use a trick my mom taught me!

After chopping and washing my lettuce (when I’m serving salad to others, say for a party, I typically tear my lettuce…but chopping is good enough for just me), I drain it for a while in a large colander.

Then I pour the lettuce into a pillow case (a clean one that I only use for lettuce drying), tie a knot at the opening, and put it in the washing machine on the end spin cycle! Genius right? Its like a giant salad spinner!

You have to make sure that you use the final spin cycle so that the lettuce doesn’t get “rinsed” again. And note…I’m not talking about the dryer…I’ve shared this tip with someone before (Mel) who thought that I dried my lettuce in the dryer!

I store my lettuce in one of the large plastic container you can get spinach and mixed greens in at Whole Foods. It holds 3 romaine hearts perfectly. Happy salad making : )

Lima Bean “Hummus”

2011-11-09T10:38:00.001-06:00

I love hummus…have it in my fridge at all times (almost always homemade). It’s the perfect snack (it holds me over when I get home from dance late at night until I get dinner ready). It makes a great spread for a sandwich (I love veggie & hummus toasts, tartines if you want to sound fancy, for lunch. This one looks really good, so does this one!). It helps me eat more veggies (I dip carrots, red bell, cucumbers…hardly ever pita, I save that for restaurants!).

I also love lima beans. So why not combine the two? Although this isn’t technically hummus, that’s what I’m calling it (lima bean dip doesn’t sound as appealing!). I kept it pretty simple…it’s flavored with lemon juice, salt, and pepper only (garlic would be a nice addition too).

It comes together really quickly. Frozen lima beans cook for about 20 minutes and then everything goes in the food processor. The end.

And I’m sure its no surprise, but lima beans are really good for you! Fiber, manganese, folate, potassium, iron…what more could you want???

Lima Bean “Hummus”

makes 10 1/4-cup servings

1 16oz bag frozen lima beans
1/4 cup juice from 1-2 lemons
1/4 cup extra virgin olive oil
salt and pepper

In boiling, salted water, boil lima beans until tender, about 20 minutes. Drain.

Process the lima beans in a food processor until smooth. Scrape down bowl with a rubber spatula. With the food processor running, slowly add the lemon juice. Process for 1 minute and then scrape down the sides again.

Again, with the food processor running add the olive oil. Process until smooth, scraping down the sides as necessary. If the hummus is too thick add more lemon juice or water*. Add black pepper and taste for salt...you might not need any because the beans were cooked in salted water…process one last time.

The hummus can be refrigerated for up to a week.

Per serving (1/4 cup) – 110 calories, 6 g fat (1 g saturated), 12 g carbohydrates, 3 g fiber, 3.5 g protein (exchanges: 1 fat, 1 starch)

* The “hummus” really thickens as it cools…so make sure it’s a little on the runny side after you finish processing.

Broccoli Crunch

2011-10-31T09:17:00.001-05:00

One of my favorite prepared foods at Whole Foods is the broccoli crunch. It is the perfect salad “topper”…nutrition from the broccoli, sweetness from the raisins, smokiness from the bacon, crunch from the cashews, creaminess from the dressing. I chop it up and serve it over romaine with other veggies (red bell, shredded carrots), sometimes adding chicken. I usually don’t have to add dressing because the broccoli crunch is already dressed.

Typical broccoli salad has a lot of fat (mayo, nuts, bacon), but honestly the one at WF’s is mostly broccoli and isn’t overly dressed with mayo. Mine is on the lighter side too. But NOT because I used light mayo (I can’t stand light mayo). I used less bacon and swapped some of the mayo for Greek yogurt (I used 0% Fage).

You could swap a purple onion for the shallot, but a shallot provides the perfect amount of onion (no leftovers to use up). Broccolini was on sale at WF’s last week, so that’s what I used. The stems are really thin (like asparagus), so I chopped them up right along with the florets. If I were to use regular broccoli I might peel and chop some of the stem as well.

The salad needs to chill in the fridge for a while before serving to help soften the broccoli (which in my opinion makes it better). Next time I’m going to add the cashews right before serving…they lost their crunch!

Broccoli Crunch

makes 6 servings

4-5 cups broccoli florets, chopped (stems if you want), 1 head*
1/2 cup raisins, chopped
1 shallot, thinly sliced (about 1/3 cup)
1/4 cup cashews, toasted and chopped
4 slices of bacon, cooked** and crumbled

3 tablespoons mayonnaise
5 tablespoons non-fat Greek yogurt
2 tablespoons apple cider vinegar
1/2 teaspoon salt
1/4 teaspoon black pepper

Combine all ingredients for the salad in a large bowl (broccoli through bacon). If not serving right away, I recommend waiting to add the cashews.

In a small bowl whisk together the dressing ingredients (mayo through pepper). Add dressing to the salad and toss to mix well. Chill thoroughly before serving.

Per serving (a little less than a cup) – 190 calories, 11 g fat (2.3 g saturated), 19 g carbohydrates, 3 g fiber, 7 g protein (exchanges: 2 vegetable, 1 fat)…plus 115%DV vit C, 99%DV vit K, also a good source of vit A and folate

* If you wanted you could blanch the broccoli, as they did in this recipe.

** I cooked my bacon in the microwave.

Lima Bean Soup

2011-10-13T18:05:00.001-05:00

I have random cravings for lima beans…like the kind I imagine a pregnant woman has for something equally as weird. Yes, I know you’re thinking “she would crave something healthy”…but I seriously do! Maybe its because they remind me my childhood…it’s a Bernie favorite! And just so ya know, one of my favorite dancer/foodie friends shares my love of lima beans (and loved the soup)…so I’m not the only one!

I’ve never had lima bean soup, but I figured I could make it the way Bernie makes her beans, and then just make them “soupier”. So I called the expert to consult the best way to go about this. Here is what we came up with.

Sauté your “seasoning” (carrots, celery, onion) in a little oil with salt and pepper. Add the chicken stock and frozen lima beans. Cook until they are as tender as you like. I decided to add lemon juice to finish. Really easy!

I wanted something brothy with beans that held their shape so I didn’t cook the soup for too long. But I think it would be really good if you cooked it longer and the beans started to fall apart…or if you puréed half of the soup.

Lima Bean Soup
created by me and Bernadette

makes about 8 1-cup servings

2 tablespoons olive oil
1 carrot, diced
1 celery stalk, diced
1 onion, diced
4 cups low-sodium chicken stock
2 16-ounce bags frozen lima beans
salt and pepper
juice of a lemon

In a large stockpot over medium-low heat, sauté the carrot, celery, and onion with the olive oil until the onions are translucent, 10 to 15 minutes. Add stock and beans. Add enough water to just cover the beans. Season with salt (a few pinches) and black pepper. Simmer, covered, for 20 minutes or until beans are tender (or longer if you want the beans to begin falling apart). Add lemon juice. Taste and re-season if needed.

Per serving: 200 calories, 3.4 g fat (0.5 g saturated), 30 g carbohydrates, 7 g fiber, 10 g protein (exchanges: 1 protein, 2 starch)

* I ALWAYS make enough soup to freeze some…Its so nice having soup ready to go on days when I don’t have have time to cook! Especially when it’s a long studio night!

Pumpkin Spice Syrup

2011-09-30T14:41:00.001-05:00

Although I hate fall clothes (give me a sundress and sandals over jeans and a sweater any day), I LOVE fall weather (especially on LSU game days) and fall food! Soups, soups, and more soups!

And pumpkin! Pumpkin spice lattes from Starbucks used to be high on my list of fall favorites. But now that I try to steer clear of artificial ingredients in my diet, sadly it doesn’t make the cut.

This recipe from Cook Like a Champion is the PERFECT solution! I halved the spices (because I don’t care for overly-spiced things)…but you may not want to. Your call! Give it a try, you won’t be sorry!

Pumpkin Spice Syrup
adapted from Cook Like a Champion

makes 2 cups (or 32 tablespoons)

1 1/2 cups water
1 1/2 cups sugar
4 cinnamon sticks
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
3 tablespoons pumpkin purée

Combine water and sugar in a medium pot over medium heat. Cook until sugar has completely dissolved. Whisk in remaining ingredients. Cook for about 6 minutes, stirring frequently. Do not allow mixture to come to a boil. Strain syrup through cheesecloth or a FINE mesh sieve into a large glass measuring cup. Transfer to bottle of your choice and store in the refrigerator.

To make a pumpkin spice latte, simply add 1/2 to 1 tablespoon of syrup to your drink…start with less – you can always add more!

Per tablespoon: 37 calories, 0 g fat, 10 g carbohydrates (10 g sugar)

Overnight Oats

2011-09-29T19:57:00.001-05:00

I have a few “requirements” for my everyday breakfast…it needs to have a fruit, something with fiber (from the fruit and possibly something else), fat and/or protein, and it must be filling. And delicious (sometimes I go to bed thinking about what I get to eat in the morning!).

It might be a smoothie (green or not…usually this is a summer, post-run breakfast). Or oatmeal with fruit and nuts (in the winter). And lately its been overnight oats, which aren’t all that different from muesli. I’m more of a fruit, yogurt, and whole grain breakfast kind of girl. I LOVE eggs…just not at breakfast.

In my “easy” method I just combine oats with unsweetened Greek yogurt and let them soak overnight. In the morning I add a little milk to thin it out and the toppings, the best part! Fruit, nuts, sometimes maple syrup or another sweetener. Or I’ll mash a banana into the yogurt and oats the night before (which doubles as the sweetener and the fruit).

Sometimes I take it a step further and do a batch for the whole week. I shred a couple of apples and then add them to the yogurt and oats to soak overnight.

Or if I’m really fancy I use this method. I pulse oats, nuts, shredded apple, and coconut all together in a food processor. Sometimes I’ll do a few bananas instead of the apple. You can keep this mixture separate from the yogurt (which I do sometimes) or go ahead and mix it with the yogurt (I typically do that and then portion it into my little class storage containers…breakfast ready for the week!).

The possibilities are endless…sometimes I do a mixture of Greek yogurt with vanilla Wallaby. Sometimes instead of using milk to thin it out I do coconut milk. You can vary the nuts and the fruit. You could add cinnamon. Or peanut butter (PB&banana is sooo good!).

Kath has a bunch of variations (she’s the one who got me hooked). The basic proportion for me (her’s is a little different) is 2:1…4 cups of yogurt (the entire container of Fage…the 35 oz size) and 2 cups oats. This lasts me the whole week…6 - 7 servings. For a single serving I’d do 2/3 cup yogurt and 1/3 cup oats. Plus the toppings! Don’t forget the toppings!

Pulled Chicken

2011-09-23T09:50:00.001-05:00

I love pulled anything…falling-apart, fork-tender meat? Pot roast? Shredded beef? Pulled pork? I’m in. 100%.

But I wouldn’t eat any of that on a regular basis. I try to limit my intake of red meat. Once or twice a month…if that. Chicken thighs make a good stand in here. They stay just as moist as a pork shoulder with a lot less saturated fat.

Instead of the usual sticky-sweet bbq sauce, I wanted to do something vinegar based, similar to East Carolina barbecue. This allows the chicken to pair well with a wide variety of condiments and toppings. I think this would be a PERFECT game day recipe.

Adam, this recipe has your name written all over it…you can thank me later…for the Saints tickets too…you owe me big.

Pulled Chicken
inspired by this and this

1 cup cider vinegar
1 1/2 cups water
1 cup dry white wine
3 tablespoons soy sauce
2 tablespoons dry mustard
1 tablespoon sweet paprika
1 teaspoons kosher salt
1 teaspoon freshly ground black pepper
2 pounds boneless, skinless chicken thighs, trimmed of visible fat
Salt and pepper

In a bowl, combine the cider vinegar, water, white wine, soy sauce, dry mustard, sweet paprika, salt, and black pepper.

Pre-heat oven to 325 degrees. Place chicken thighs in a roasting pan or rectangular Pyrex baking dish and season well with salt and freshly ground pepper. Pour the vinegar mixture over the chicken. Cover the baking dish/pan tightly with foil and place in the oven. Cook chicken for about 1 hour, then remove foil and cook for about 10 to 15 minutes longer until the chicken is fork tender.

Remove the chicken to a plate. Pour the vinegar mixture into a medium sauce pan. Bring to a boil, then reduce heat to a simmer. Continue cooking until sauce is reduced to 1 - 1 ¼ cups, about 15 minutes. Remove the vinegar sauce from the heat.

Meanwhile, when chicken is cool enough to handle, shred using two forks. Add the pulled chicken to the vinegar sauce and toss to thoroughly coat.

Serve the pulled chicken warm as sliders (on mini buns) or as soft tacos (on corn tortillas). Serve with sliced onions, sliced jalapenos, tomatoes, avocado, cilantro, shredded lettuce, slaw…the possibilities are endless!

Per 2 oz serving of chicken (w/o the bun or tortilla): 82 calories, 2.2 g fat (0.6 g saturated), 0.7 g carbohydrates, 11.4 g protein

Three-Seed Crusted Tuna

2011-09-07T12:42:00.001-05:00

You know that person whose food you can’t wait to eat? Maybe its your mom…or your grandmother…but everything they cook is perfect in your mind. For me that’s my Aunt Millie. She has a way of always cooking exactly what I was hoping to eat on that day. Since my mom passed away, she has become the cook for many our family celebrations…Christmas Eve, Thanksgiving, Father’s Day, Easter, Birthdays.

She has a few meals that are welcome repeats (ribs, roast, gumbo). But she also loves to try new recipes too; she’s a food magazine girl just like me.

Uncle Wayne deserves a little credit too :)

Three-Seed Crusted Tuna is one of the recipes she’s shared with me over the years. It is so easy…but looks really fancy! All you need is really good tuna (I love when I’m the lucky recipient of some freshly caught tuna…also a benefit of being their niece…Uncle Wayne loves to fish).

The original recipe is served with lima bean, corn, and pancetta succotash. It’s from The Wine Lover’s Cookbook and the recommended pairing is with a chardonnay. But usually I just cook the tuna and then do something “Asian” with it…maybe lettuce wraps?

Three-Seed Crusted Tuna
from The Wine Lover's Cookbook

make 6 servings

1.5 tablespoons olive oil, divided
2 pounds of tuna (Ahi/yellowtail), cut into 6 steaks
salt and black pepper
1.5 tablespoons sesame seeds
1.5 tablespoons poppy seeds
1.5 tablespoons mustard seeds

Using a pastry brush (or your hands) coat tuna steaks with 1 tablespoon oil on all sides. Season with salt and pepper.

Mix seeds together in a bowl and coat tuna evenly on top and bottom with the mixture.

Heat remaining oil in a large sauté pan over medium-high heat. When very hot, add tuna to the pan. Sear for 2 to 3 minutes per side, making sure you don’t overcook it! I prefer it very rare inside.

Remove from heat and thinly slice (use a good knife…or it won’t slice as pretty…and will make your pictures less appealing!).

Per 6 oz serving: 230 calories, 2 g carbohydrates, 8 g fat (1.1 g saturated), 37 g protein (exchanges: 1.5 fat, 5 protein)

Claim Your Journey

2011-08-09T12:34:00.001-05:00

I don’t know how I have failed to mention this…but I’m writing for a running blog these days! One of my friends has started an AWESOME online magazine for Louisiana running and culture…Claim Your Journey. I am lucky/proud to be a part of something so great. Follow us on twitter @claimurjourney and Like us on Facebook!

Things I’ve blogged about over there?

Green Monster Smoothie
Rip’s Big Bowl
my favorite Creamy red-wine-feta vinaigrette
my trip to NYC

I love running and have ever since I was a Golden Girl…what started as the perfect way to “stay in shape” has turned into something I really enjoy. And it fits right into the healthy lifestyle I try to model for all the dancers I teach. I’m glad I get to be the nutrition perspective for CYJ!

CYJ is starting a weekly running group in Baton Rouge. Come join us for Sunday Runday at 6:30 pm…I’ll be there when I’m not in the Dome :)

Panko Crusted Salmon

2011-08-02T01:42:00.001-05:00

Salmon is one of the things that I try to eat once a month…some say I should aim for once a week, but I’m not paying $20 a pound every week. I’ll get my omega-3’s elsewhere (cheaper).

I usually wait until salmon is on sale at Whole Foods, the wild kind…not farm raised (read more about this here)! This happens just about every month (I check the sales at the BR Whole Foods each week before I shop, which helps me save money…is that too type-A for you?!?).

Last week when I checked I found this:

Buy 2lbs of Salmon and get the following free: French baguette, cedar plank (for grilling the salmon on…I passed on this), a bottle of organic lemonade, organic romaine, and green bean and carrot salad.

Couldn’t pass that up! I bought the 2 pounds, froze half and turned the rest into panko crusted salmon (I’ve been waiting to make this since Annie posted it in April).

So yummy! The lemon really stands out!

Panko Crusted Salmon
adapted from Barefoot Contessa via Annie Eats

Makes 4 servings

2/3 cup panko
2 tablespoons finely minced fresh parsley (optional)
1 teaspoon lemon zest
½ teaspoon kosher salt
½ teaspoon ground black pepper
2 tablespoons olive oil, divided
4 (6-8 ounces) salmon fillets, skin on
2 tablespoons Dijon mustard
Lemon wedges, for serving

Preheat the oven to 425˚ F. In a small bowl, combine the panko, parsley, lemon zest, salt and pepper. Drizzle with 1 tablespoon of the olive oil and toss with a fork (or fingers!) until the crumbs are evenly coated; set aside.

Place the salmon fillets skin side down on a work surface. Generously brush the top of each fillet with the mustard and then season with salt and pepper. Press the panko mixture thickly on top of the mustard on each fillet to help the panko adhere.

Heat the remaining olive oil over medium-high heat in a 12-inch oven-safe skillet. When the oil is hot, add the salmon fillets, skin side down, and sear for 3-4 minutes without turning to brown the skin. (If you don’t want to eat the skin, this step also helps the skin stick to the pan so the fillets can be easily removed without the skin later on.)

Transfer the pan to the preheated oven for 5-7 minutes, until the salmon is almost cooked through and the panko is browned (I broiled mine for the last minute or two to really brown/crisp the panko). Remove from the oven, cover with foil and let rest 5-10 minutes. Serve warm with fresh lemon wedges.

Per serving – 353 calories, 7 g carbohydrates, 17 g fat (3.1 g saturated), 38 g protein (exchanges: 3.5 fat, 5.5 protein, 0.5 starch)

Pesto Yogurt Sauce

2011-07-17T18:34:00.001-05:00

I miss New York…the food, the dance classes, the (near) absence of responsibility :) But it has been “back to reality” for almost two weeks, and while I do wish I was still there, I’m glad to be here in Baton Rouge freshly inspired both as a choreographer/teacher and as a cook.

A few blocks away from Broadway Dance Center, one of my friends discovered a great sandwich place, City Sandwich. They boast mayo-free sandwiches where they have “swapped the mayo for yogurt sauces and a splash of olive oil”. Now I’m definitely not opposed to mayo, but I don’t use it regularly either…and the yogurt sauce sounded interesting. Kind of like Labneh, something else I tried in NYC and wanted to make at home.

So I bought a 16oz container of Fage 0% and strained it overnight in a sieve lined with paper towel. Then the following morning I divided my “yogurt cheese” into 2 portions. To one half I added 3 tablespoons of pesto (homemade*…from my freezer). The other half got a little EVOO and za’atar (to be used as a dip for carrots this week).

I used the pesto yogurt sauce to recreate the sandwich I got BOTH times from City Sandwich, the Altan. Tomato, fresh mozzarella, lettuce, and pesto-yogurt sauce on crusty French bread. I think mine was just as good as theirs!

Pesto Yogurt Sauce
created by me

8 oz Greek Yogurt (I used 0% Fage)
2-4 tablespoons pesto*

Line a course mesh sieve (or a colander) with paper towel (or a coffee filter or layers of cheesecloth) and set over a bowl. Add the yogurt, cover (just fold the paper towel over the top), and let drain overnight** in the refrigerator.

Transfer thickened yogurt to a covered container and stir in the pesto (I used about 3-4 tablespoons). Store in the refrigerator for up to 2 weeks.

Per serving – 1 tablespoon (made with 3 tbsp pesto) – 35 calories, 1.4 g carbohydrates, 2 g fat (0.4 g saturated), 2.5 g protein

* I have yet to find a store bought pesto that I like (there might be one…but I gave up trying/throwing away ones that I didn’t like). So now I make my own each year, and freeze it into little disks using a mini muffin tin (which once frozen I transfer to and store in a zip-top bag). If you are buying from the store read the ingredient list and stick to the brands that use REAL pesto ingredients (basil, pine nuts, olive oil, Parmesan).

** Don’t over strain your yogurt or it will get too hard and not spread as easily.

Midnight Asparagus and Creamy Eggs

2011-06-30T21:11:00.001-05:00

One of my favorite things to listen to on long drives are the NPR Splendid Table podcasts on iTunes. They are about 50 minutes long…just the right length to get me to and from Covington/Mandeville/Nola and Baton Rouge.

The week before I left for NYC, I was listening and heard the recipe for Midnight Asparagus and Creamy Eggs. It went straight on my “to make” list that I have saved as a note on my phone. Usually these recipes sit on the list for a long time…but I had to make this one asap.

The recipe is so easy, so quick, and so good. Three ingredients – asparagus, eggs, and lemon (salt, pepper, and oil don’t count!). You broil chopped asparagus, then add the eggs, and then finish with a squeeze of lemon. How can this go wrong?? (Actually the second time I made it I overcooked the yolks…it’s definitely not as good without the runny yolks!)

So here I am in NYC, cooking for myself in a tiny, but cute apartment. And what am I making? Asparagus and Eggs two nights in a row. (Don’t worry, I ate out plenty the first week I was here…now I’m saving money…and calories…by cooking). I eat mine with toast to sop up the yolk-lemon sauce…it reminds me of hollandaise!

Don’t be scared of eating the yolks either! Low-fat diets are an old way of thinking. Fat doesn’t make you fat! To many calories does. And a little fat in each meal can help keep you full longer. I love nuts, avocados, cheese…all in moderation.

The original recipe included chopped onion, but I omitted it. I also altered the recipe for one. My apartment in NYC doesn’t have a broiler so I cooked it on the stove instead. Just as good! I use the entire bunch of asparagus just for me…I don’t think it would be as filling if I didn’t.

Midnight Asparagus and Creamy Eggs
adapted from Splendid Table

1 bunch of asparagus (the thinner the better), trimmed of tough stems
1 teaspoon extra-virgin olive oil
Salt and pepper
2 (or 3) large eggs
Juice of 1/2 lemon

Cut the asparagus into 1 inch pieces.

Put the oven rack in the center of the oven, about 5 inches below the heat source, and preheat the broiler.

Add the olive oil to a straight-sided (broiler safe*) 12-inch sauté pan. Set the oiled pan beneath the broiler to heat for 2 minutes.

Pull the oven rack out. Then, taking care not to touch the hot handle, add the asparagus, salt, and pepper into the pan. With a wooden spatula, turn the asparagus to coat with the oil, spread them out, and let them cook under the broiler for 3 minutes, stirring them once. You want them to brown slightly, but not become mushy.

Again, being careful not to touch the pan's handle, use the spatula to make 2 (or 3) empty spaces among the asparagus. Carefully break the eggs into the spaces. Broil 1 more minute, until whites are set and yolk is still runny. Immediately, and carefully, remove the pan from the oven.

Squeeze the lemon juice over everything. Give the pan another sprinkle of salt.

Here’s the tricky part…serving! You could eat right from the pan or slid a rubber spatula under the eggs/asparagus to loosen and then slide out onto a plate (or bowl). Not the prettiest presentation, but still delish!

* Broiler safe pans are usually entirely metal. If you don’t own one with a metal handle, wrap the handle in double thickness of foil…it will be fine for such a short amount of time under the broiler.

Per serving (with 2 eggs) – 251 calories, 15 g carbohydrates, 7 g fiber, 15 g fat (4 g saturated), 20 g protein (exchanges: 2 vegetable, 3 fat, 3 protein); remember, I eat this with whole wheat toast which adds another 100+ calories per slice and sometime I’ll do three eggs…depends on how hungry I am!

Cold Sesame Noodles

2011-06-15T20:56:00.001-05:00

This recipe is another one of those that’s been in my recipe binder for years…the printed date at the bottom of the page is September 5, 2004. I’m almost positive my mom printed it out and told me that it looked good and that we should make it. And it is! So good!

I loved to make this when I lived with friends in college. Who doesn’t love pasta? It’s one of Tyler Florence’s recipes, which are always really good but sometimes lacking in the health department. Did he really think 2 green onions were enough vegetables? And the original recipe also included 5 tablespoons of oil and 1/2 a cup of peanut butter…a little too much fat for me! Not that fat is a bad thing!

The original recipe looked like this:

4 servings
729 calories
78 g carbs
5.5 g fiber
35 g fat
21 g protein

My version looks much better:

4 servings
410 calories
61 g carbs
9 g fiber
13 g fat
16 g protein

You could add shredded chicken to it for a little more protein, or just leave as is for a vegetarian meal. Either way it’s delish!

Cold Sesame Noodles
adapted from Tyler Florence

makes 4 large servings

8 ounces whole wheat spaghetti or angel hair pasta
1 tablespoons sesame oil
1 bunch green onions, thinly sliced on the diagonal
1 1/2 cups shredded carrots
2 cups snow peas, thinly sliced on the diagonal
1 red bell pepper, sliced into thin strips
1/2 cup cilantro, chopped
1-inch piece fresh ginger, minced
1 garlic cloves, minced
1 teaspoon red chili sauce, such as Sriracha, optional
1 tablespoons brown sugar
1/4 cup creamy peanut butter (preferably natural and unsweetened)
juice of 1 lime
3 tablespoons rice vinegar
3 tablespoons soy sauce

Cook the pasta according to package directions. Drain immediately and rinse with cold water until cool. Drain the noodles really well and transfer to a large bowl; toss with the sesame oil so they don't stick together. Add all of the sliced vegetables and cilantro; toss to combine.

In a blender, combine the ginger through the soy sauce. Blend until smooth. Toss the pasta and vegetables with the peanut sauce until well coated. Serve at room temperature or chilled.

Note - Other things you could add: edamame, cucumber, chicken, chopped peanuts

Per serving - 410 calories, 13 g fat (2 g saturated), 61 g carbohydrates, 9 g fiber, 11 g sugar, 16 g protein (exchanges: 2 vegetable, 3 starch, 1/2 protein, 2 1/2fat)

Curried Tuna Salad

2011-06-12T16:13:00.002-05:00

I know, I know…another salad recipe. I can’t help it! Its what I eat when I know I’m not going to have time to cook THE WHOLE WEEK. For the past 8 days (Saturday to Saturday) I have been wrapped up with all things dance. Extra rehearsals, privates, teaching class, choreography for Saintsations, Saintsation practice, 2 days of dress rehearsal, 3 recitals.

And sure enough, I didn’t find time to cook (besides quickly grilling some zucchini to eat with pesto and mozzarella for a quick lunch…and making cookies for some deserving dancers). So it was a good thing I found time to make this earlier in the week.

The recipe was inspired by this and this. I love curried chicken salad, so why not tuna? And I haven’t had fish in a while (something I try to eat regularly), so it was a perfect solution. I buy water-packed canned light (as opposed to albacore) tuna for the lower mercury levels.

The biggest differences between my recipes for chicken and tuna salad and other traditional ones is that I try to add more veggies and use less mayo (swapping Greek yogurt for SOME of it…you can read my opinion of mayo here).

And while I did have a tuna salad sandwich one day, the rest was eaten over romaine with cucumbers. Love a salad on a salad!

Curried Tuna Salad

makes 5 servings

3 5-6 ounce cans light tuna packed in water, drained
4 celery stalks, diced finely
3 green onions, chopped
1/2 cup shredded carrots
1/2 cup cilantro, chopped
1/4 cup raisins, chopped
4 hard boiled eggs, chopped
3 tablespoons mayonnaise
3 tablespoons Greek yogurt (I use Fage 0%)
1/2 - 1 teaspoons curry powder
1/2 teaspoon salt
1/4 teaspoon black pepper

Combine all ingredients in a large bowl and mix well to combine, breaking up any large pieces of tuna. Taste for seasoning, adding more salt, pepper, or curry powder if needed. Cover and refrigerate for at least 30 minutes.

Per serving (about a cup) – 258 calories, 11 g fat (2.4 g saturated), 10 g carbohydrate, 1.6 g fiber, 29 g protein (exchanges: 1/2 vegetable, 1/2 fruit, 2 fat, 4 protein)

Strawberry Vinaigrette

2011-05-22T12:42:00.001-05:00

I eat a lot of salad and am constantly in search of new salad inspirations. One of my favorite blogs, Annie Eats, featured a strawberry spinach salad with a light strawberry vinaigrette. I couldn’t wait to try it!

The dressing was originally fat free (no oil). I’m always skeptical of fat free dressings…but I told myself that I’d try it first and then make a decision of whether or not I wanted a little extra virgin olive oil. I added it :) but you can make your own decision.

If you do go the fat free route, make sure there is SOME fat in your salad. Fat soluble vitamins (A, D, E, K…found the veg in the salad) need fat to be absorbed by your body.

Like the original recipe suggested, I made a spinach salad and then topped it with toasted almonds, shredded carrots, diced red bell pepper, steamed asparagus, sliced strawberries, baked chicken, and little feta. Goat cheese would be fabulous too.

Strawberry Vinaigrette
adapted from Annie Eats

makes about 1 cup of dressing

1 cup fresh strawberries, sliced
2 1/2 tablespoons apple cider vinegar
1 1/2 tablespoons champagne*
2 tablespoons extra virgin olive oil**
1/2 tablespoon sugar
Pinch of salt

In a blender, combine the strawberries, vinegar, champagne, olive oil, sugar, and salt. Blend until the mixture is well combined and completely smooth. Transfer to an airtight bottle or container and refrigerate until ready to use.

Per serving (3 tablespoons) – 65 calories, 5.5 g fat (0.8 g saturated), 4 g carbohydrate, 2.6 g sugar (exchanges: 1 fat)

* I bought a mini bottle of champagne, rather than having to open a whole bottle for a couple tablespoons. If you wanted you could use white wine or skip the separate vinegar and champagne, and instead use champagne vinegar (about 3 tablespoons).

** The dressing kept for a week in the fridge without separating…not sure if it was because of the oil I added or not.

Coconut Almond Granola

2011-05-10T08:42:00.001-05:00

Granola has a reputation for being healthy, but much of what you can buy at the store is far from it…lots of added sugar and fat (in the form of some type of oil – some healthier than others). Or all of the fat has been removed and all that’s left is carbs (a little oats plus a lot of other starch and sugar).

For example:

Besides the fact that there are 14 grams of sugar (3.5 teaspoons) and 40 g of carbs in half a cup, LOOK at the ingredient list…do you really need all that to make granola?!?

My granola has a much shorter ingredient list. And it has fat in the form of coconut and almonds, but no added oils. The applesauce serves two purposes, to naturally sweeten the granola and to make it clump; so it replaces the oil and some of the sugar.

The grains, oats and puffed brown rice cereal (think whole grain rice krispies), are both whole grains. That and the applesauce/sugar/maple syrup are the foundation for this mix and match granola recipe. The combinations of spices, nuts, and dried fruit are endless.

I chose not to add dried fruit to mine. I’d rather add fresh fruit to the plain Greek yogurt (Fage) I plan on eating it with.

Coconut Almond Granola
adapted from bakingbites.com

makes 18 half cup servings*

3 1/2 cups rolled oats
3 cups puffed brown rice cereal
1 cup sliced of slivered almonds
2 teaspoons ground cinnamon
1/8 teaspoon nutmeg, optional
3/4 teaspoon salt
1/2 cup brown sugar
1 cup unsweetened applesauce
1/4 cup maple syrup
1 teaspoon vanilla extract
1 1/2 cups shredded coconut (unsweetened if you can find it, if not reduce the amount of brown sugar by 2 tablespoons)

Preheat the oven to 325F and line 2 large baking sheets with parchment paper or a Silpat.

In a large bowl, combine oats, puffed rice cereal, almonds, spices, and salt. In a medium bowl, whisk together sugar, applesauce (do not use chunky applesauce), maple syrup, and vanilla. Pour wet ingredients into dry ingredients and stir to combine. Spread on prepared baking sheets in an even layer.

Bake for 30 minutes, then turn over the granola carefully using a large wide spatula. Add coconut, stir to combine, and bake for additional 15 - 30 minutes, until crisp and golden**. Depending on the size of your baking sheet, the center might not be fully dried if your granola layer is thick, so if necessary remove the edges of the cooked granola to a cooling rack and let the rest cook for another 10-15 minutes until done.

Cool on pan. Break granola up as desired and store in an airtight container.

Per serving (1/2 cup) – 160 calories, 6.4 g fat (2.4 g saturated), 24 g carbohydrate, 3.2 g fiber, 9 g sugar, 3.6 g protein (exchanges: 1.5 starch, 1 fat)

* I prefer to do a half cup serving because I always eat granola with yogurt (usually Greek because I like the thickness/creaminess and the extra protein) and fruit and I think a whole cup would be too much. However, if I were to eat it with milk I might do a whole cup.

* * The granola continues to harden and get crunchy as it cools. After 15 minutes into the second part of the baking I took a few pieces out of the pan to cool on the counter and then tasted for desired “crunchiness”. I continued this until I was satisfied. I also reduced the oven temperature to 275F at the end to prevent it from getting to dark.

Mango Curry Chicken Salad

2011-04-13T13:05:00.001-05:00

I have been waiting for this since last year…mango season! The champagne mangos at Whole Foods are so good right now!!! I can’t get enough of them. I’ve been eating them plain and in my overnight oats…but this week they went in chicken salad.

Chicken salad, as you probably know, is a staple in my diet. And this version is delish! So are both of these.

Mango Curry Chicken Salad
created by me

Makes 6 1-cup servings

3 cooked* boneless, skinless chicken breast halves
5 celery stalks, diced (I like to use some of the leaves too)
1 red or yellow bell pepper, diced
2 champagne mangos (or 1 large mango), diced
1/4 cup mayonnaise
1/4 cup plain non-fat Greek yogurt
juice (and zest) from 1 lime
2 teaspoons curry powder
salt and pepper

* This is how I cook my chicken: Preheat oven to 425°F. Pat chicken dry with paper towels and place on baking sheet/dish. Sprinkle both sides of the chicken with salt and black pepper. Cook for about 20 minutes until until juices run clear (not pink) when poked with a sharp knife.

Once the chicken is cooled, shred it with a fork and add to a large mixing bowl. Add the celery, bell pepper, and mango, and stir to combine.

In a small bowl, combine the mayonnaise, yogurt, lime juice and zest, and curry powder. Season to taste with salt and pepper.

Add the dressing to the salad ingredients; stir to combine. Re-season with salt and pepper if needed. If not creamy enough, add more yogurt.

Per serving (1 cup) - 247 calories, 11 g fat (2 g saturated), 9 g carbohydrate, 2 g fiber, 28g protein (exchanges: 2 fat, 1/2 vegetable, 1/2 fruit, 4 protein)

Busiest Time of the Year

2011-03-20T10:24:00.001-05:00

For me, Spring and Fall are the busiest times of the year. Obviously Football season occupies my life from August thru January. Every weekend I’m at an LSU game, a Saints game, or both. The weekdays are filled with teaching at the studio, running Saintsation rehearsals, choreographing, driving to and from Nola…

But I honestly think I’m busier in the Spring. For me it’s “dance team tryout season” and everybody needs a private dance lesson, a solo, a tryout outfit, a weight loss plan…

I’ve choreographed 12+ audition solos, helped several girls lose weight, given countless hours of private lessons to make sure these girls are ready to make their dance team. I love being able to do this for these girls. I was on a dance team from 7th grade until I graduated from LSU (excluding my freshman year at LSU when I didn’t make Golden Girls)…11 years! And then I lived vicariously through Hilary for 4 more years. Then I stared working with the Saintsations. So for the last 18 years I’ve been involved with a dance team in some way or another.

Tryouts start this week for me. The first high school tryout that I’m helping girls prepare for is Friday. Next weekend there is the second Saintsation workshop. The first weekend of April are Saintsations auditions (which are a week long process Saturday – Thursday), the second weekend are Golden Girls, and the third Tiger Girls. And all throughout that time are more high school auditions. And I have students auditioning for all of them!

As you can imagine, I’m practically living at the dance studio right now. And I don’t have much time to cook…I haven’t posted anything since February 8th. But that doesn’t mean I’m eating out 3 meals a day! When I can’t “cook” I find myself eating things that I can “assemble”…salads, sandwiches…or defrost from my freezer…soup.

Going to the grocery store is my PRIORITY. If there isn’t healthy food in my fridge I end up eating out more which equals spending more money and eating things I normally wouldn’t. At the beginning of the week, usually Sunday night or Monday morning, I shop for groceries and then prep/cook for the week.

For the last couple of weeks I’ve made some sort of salad “topper” to eat over a green salad…chicken salad, tabbouleh, a cold bean salad. I take a little help from Whole Foods too. I love buying their Broccoli Crunch salad (broccoli, raisins, onions, a little bacon, and mayo) and chopping it up over lettuce. Last week I added baked chicken breast, shredded carrots, bell pepper, Forte Grove crostini, and a little lemon vinaigrette (not too much though, because the mayo on the broccoli salad acts like dressing too).

Another recent menu item has been Chicken Feta Tabbouleh lettuce wraps. Bibb/butter lettuce works the best for this.

Sandwiches are convenient too. I love all kinds of toppings, but I think bread can make or break a sandwich. Whole Foods seeduction bread is one of my favorites. Whole grain usually…but not always (I love French bread…reminds me of childhood sandwiches).

Some of my favorite combos:

- ham, cheddar, apple, tomato, lettuce, honey mustard
- turkey, Havarti, Dijon, tomato, cucumber
- turkey, avocado, tomato, cilantro
- turkey, green tomato relish (or another sweet pickle), Dijon, Havarti
- hummus, cucumber, shredded carrot, feta…love this one!

As you can see, I try to make my sandwiches have 3 things: a veg/fruit, a protein source, and some kind of fat. I’m not opposed to mayo, but I would rather cheese or avocado!

I’m not going to lie though, I have been eating out more this past month…sandwiches from Jimmy John’s, chicken salad (over salad) from Maxwell’s, pimento cheese sandwich or hummus & salad plate from Zoe’s, salads from Whole Foods, and turkey melts from Counter Culture. These have all been a little more frequent! Still eating healthy though :)

Spinach and Mushroom Lasagna

2011-02-08T00:01:00.001-06:00

I get a kick out of finding a recipe that uses up multiple things in my refrigerator and pantry…not sure what that says about me? I enjoy being thrifty? I hate letting things go to waste? I’m way too type-A?
As you can see below I am WELL stocked with lasagna noodles…and have been for over a year (remember two Christmases ago when I made lasagna for 100 people?? Well I bought too much then and have had it since).

I also had half a container of cottage cheese leftover from last week’s overnight oats. Whole Foods now carries their own line of organic CC and I had to try it. Pretty good…but favorite is still Breakstone’s. I wish it was organic!

So I used up two things…plus I already had the parmesan and spices. Like the nutmeg. Did you know nutmeg is actually a seed that you can buy whole and grate yourself? My dad just learned this (from Dr. OZ no less) and was very impressed with his new discovery.

The recipe is one that I tore out of Cooking Light in 2003 and have never made. I left it mostly unchanged, with the exception of doubling the mushrooms. There can never be too many mushrooms! I also omitted the parsley and used a little extra salt to season the mushroom and leek mixture. Don’t be scared of leeks if you’ve never used them. They are just like a big green onion. Once sliced, make sure you rinse them well…they are very sandy/gritty.
You would never know this is a “light” recipe. Don’t be tempted to add extra cheese…you don’t need it, promise! I suggest doubling the mushrooms too. Adds a little more substance the layers. And extra veggies can't hurt either!

Spinach and Mushroom Lasagna
Makes 9 servings
9 uncooked no-boil lasagna noodles (Barilla is my fave)
1/4 cup all-purpose flour
3 cups 1% low-fat milk
1 cup (4 ounces) grated fresh Parmesan cheese, divided
1 cup 1% low-fat cottage cheese
1 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
2 teaspoons butter
1 1/2 cups thinly sliced leek (2 medium)
2 (each 8 oz*) packages button mushrooms, thinly sliced
1/2 teaspoon dried oregano
3 garlic cloves, minced
Cooking spray
1/2 cup (2 ounces) shredded fontina or mozzarella cheese
Preheat oven to 400°.
Place the flour in a medium saucepan. Gradually add the milk, stirring with a whisk until blended. Bring to a boil over medium heat; cook until thick (about 5 minutes), stirring constantly. Remove from heat; stir in 1/2 cup Parmesan, cottage cheese, 1/2 teaspoon salt and next 3 ingredients (cottage cheese through spinach).
Melt butter in a large nonstick skillet over medium heat. Add leek and mushrooms; sauté 7 minutes or until tender. Drain well, and return to pan. Stir in remaining 1/2 teaspoon salt, oregano, and garlic.
Spread 1 cup spinach mixture onto the bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over the spinach mixture, and top with 1 1/2 cups of the mushroom mixture. Repeat layers, ending with noodles. Top with 1/2 cup spinach mixture. Sprinkle with remaining 1/2 cup Parmesan and fontina. (order: spinach, noodles, mushrooms, spinach, noodles, mushrooms, spinach, noodles, spinach, cheese)
Cover with aluminum foil sprayed with cooking spray and bake at 400° for 25 minutes. Uncover and bake an additional 15 minutes or until golden brown. Let stand 10 minutes.
* I LOVE mushrooms so I double the amount…2 16oz packages
Per serving (1/9th) - 262 calories, 8.5 g fat (5 g saturated), 18 g protein, 31 g carbohydrate, 3 g fiber, 30 mg cholesterol, 353 mg calcium; (exchanges – 1 veg, 1.5 starch, 2 protein, 1 fat)

What I Eat (Day 4)

2011-01-13T23:38:00.001-06:00

Breakfast – Overnight Oats (1 cup Oikos, 1/2 cup magic muesli from Whole Foods, 1/4 cup Silk soy eggnog…I was out of milk!, sprinkle of granola); 16 oz water
Snack – Iced coffee (Cool Brew, 6 oz milk, 2 tsp condensed milk, 2 tsp half & half); French bread…hot from the store!
Lunch – pimento cheese panini on French bread; carrots and hummus
Snack – Tall soy latte from Starbucks
Taught 5:00 – 6:30 and took class 7:00 - 8:30 (had an apple on my break; 24 oz water)
Dinner – Jimmy Johns Beach Club with no mayo (on white bread) and skinny chips; bite of Hil’s chili with a few saltines; an orange; water

It was kind of an unusual day. I was supposed to teach a dance lesson at 9:30 this morning, so I was up early which means my breakfast was earlier than normal. But then it got cancelled because the girl’s pipes were frozen (it is unbelievably cold here!). I ended up with an open morning, which was perfect because I needed to work on a few things for a 3:30 nutrition appointment.

I’m loving overnight oats…I’ve finally found a breakfast I’m enjoying again. When I take them out of the fridge in the morning they are really thick…too thick. I always add a little milk to thin it out, but this morning I was out of milk. The soy eggnog that’s been in the refrigerator since Christmas worked perfectly (it hasn’t expired yet, I promise!). I loved the nutmeg flavor it gave the oats…worked well with the spices of the granola.

While I was out running a few errands, I started feeling hungry again. I guess I’m not used to eating breakfast so early. It;s hard for me to resist the freshly baked, warm French bread that they put up by the grocery registers. Like I said, I was hungry and of course when I got to the checkout line it was there staring at me…I totally gave in, bought a loaf, and actually ate a handful driving home in the car!

The pimento panini was AMAZNIGLY GOOD! Crunchy bread and gooey, melted cheese; how could it not be? Followed that up with a soy latte from Starbucks (that’s where I was meeting my nutrition client). I only had a tall because it was my second coffee of the day. I’m not doing too hot on the green tea resolution (but I am drinking a lot more water).

Here’s where the second change in my day happened. I was also supposed to have a private lesson at 6:30…but it got cancelled too! What’s up with today? The weather gets a little cold and everyone needs to stay home?!? JK :)

I took class instead. And then had sandwich number two for the day. Jimmy John’s has become a once a week thing since I move into my apartment. It’s close to Hil’s house, so I pick up a sandwich after I leave the studio and then go hang out with her.

Critiques of today: Not enough variety (2 coffees and 2 sandwiches…both on white bread); NO salad (meaning not enough veggies…Who am I? At least there were sprouts, cucumbers, and tomatoes on my sandwich); no green tea! Oh well, nobody said a dietitian has to be “perfect”!

What I Eat (Day 3)

2011-01-12T23:10:00.001-06:00

Breakfast: Green smoothie (1/2 avocado, 1 frozen banana, 8 oz OJ, 1 cup spinach, ice); coffee (Cool Brew, 6 oz milk, 2 tsp half & half); water
Lunch: Pimento cheese sandwich on sprouted whole grain bread; mini cherry pie Larabar; water
Taught 1:00 – 5:30 (had a Starbucks grande soy coffee frappaccino…LOVE!; plus water)
Snack: apple and hot chocolate
Taught 8:30 – 9:30
Dinner: Turkey chili with Saltines; Nicoise salad (same as yesterday and the day before, minus the salmon…got enough protein from the chili)

On the days when I actually dance (meaning not just teach) I sometimes give my self a break from working out…that’s what happened yesterday and today. I spent the morning choreographing which is a good enough workout for me!

I packed my lunch today knowing that I wasn’t going to have time to run home and eat. Planning ahead! I love pimento cheese…such a treat. It reminds me of my mom. Hers was straight mayo, shredded cheddar, and jarred pimentos. But you know me, I had to do something a little more fun!

I followed this recipe but used Greek yogurt instead of mayo. When the flavor of the mayo is overshadowed by stronger ingredients (such as cheese) I have no problem completely swapping it for yogurt. Chicken salad, in my opinion, needs some mayo…the chicken has too mild of a flavor and I don’t want to taste the yogurt.

Two sweetened drinks today! Not good! I don’t want to drink my calories! I had planned on the frapp (did you notice I didn’t sweeten my first coffee?). But it is FREEZING outside and the studio is nearly as cold. They sell hot chocolate and I needed something warm.

I was totally planning on having the “salad of the week” for dinner, but Hil cooked chili! Can you believe it? On Monday Adam called me bright and early for mom’s chili recipe…which sadly I don’t have. But I do have one that I think tastes just like it. Later that day Hil texted me for the same thing! Must have been the cold weather.

She wanted to “lighten” it up, so I told her to halve the oil, swap ground turkey for the ground beef, and use only one pound. It was delish! She can cook after all! And by the way, Saltines are a must with chili…no whole wheat crackers allowed.

I followed-up the bowl of chili with a salad…gotta get my veggies!

Making over-night oats then off to bed. First lesson is at 9:30am and last one ends at 7:30pm…it’s been such a busy week!

What I Eat (Day 2)

2011-01-11T23:39:00.001-06:00

Breakfast: same as yesterday - overnight oats plus half of a pear, 16 oz water; coffee (Cool Brew, 6 oz milk, 2 tsp half & half, 1 tsp condensed milk)
Lunch: same as yesterday - Salmon Nicoise Salad; water; mini Larabar; iced coffee (same as above minus condensed milk)
Taught 3:30 – 10:30 (had an apple and about 30 oz water…and cookie cake!)
Dinner: Split pea soup; 16 oz water; carrots and hummus; spoon of pimento cheese (homemade…more on that tomorrow); orange

I really should just move into the studio…I was there from 11:30 – 1:30 and then again from 3:30 – 10:30. LONG DAY. Hence the two cups of coffee?? Only one of them was sweetened though!

After lunch I was craving something sweet. I love Larabars and the minis are even better because they are perfect for a small snack (or sweet treat). The regular sized ones are better for a more substantial snack (they run about 200 calories). The ingredient list is the best part (besides the taste…mine was cherry pie):

dates, almonds, unsweetened cherries…THE END!

I love that these bars are REAL FOOD…no artificial anything!

I really don’t get hungry when I’m teaching, but I took Hip Hop on my break tonight (great class! more of a workout than my four mile run yesterday) and felt like I needed a little quick energy to get me through it. Of course I had an apple in my purse. Later in the night it was someone’s birthday and I couldn’t resist the cookie cake. I love cookie cake!

The split pea soup was frozen from last time I made it…so while I was waiting for it to defrost (I didn’t plan ahead) I snacked on carrots and hummus. And then the pimento cheese. This was at 10:45pm and I was starving!

Fruit for dessert…I’ve already had cake!

Night!

What I Eat (Day 1)

2011-01-10T22:58:00.001-06:00

It’s been a while since I’ve done this…and I’m officially starting my New Year’s resolutions today - was I really supposed to do that last week? There was way too much football left to focus on new things :) But football is over for me, so no more excuses!

Pre-run snack: 1/2 pear
4 mile run
Breakfast: overnight oats (last night I combined 1 1/2 cups Oikos and 1 cup Magic Muesli; this morning to half of that I added a sprinkle of Kaia Foods buckwheat granola, 2 tsp maple syrup, splash of skim milk); 24 oz water; coffee (Cool Brew, 6 oz milk, 2 tsp half & half)
Lunch: Salmon Nicoise Salad (inspired by this recipe) - broiled salmon, boiled potatoes and green beans, red peppers, 1 hard boiled egg, cherry tomatoes, dressing (I followed the recipe I linked to above but left out 1/4 cup of oil and used Italian Seasoning instead of the fresh herbs…can’t wait until I have an herb garden again); hummus and carrots; water
Taught 3:30 – 9:00 (drank 24 oz of green tea mixed with water)
Dinner: Green smoothie – 8 oz OJ, 1 frozen banana, 1 cup spinach, 1/2 of a small avocado, ice; 24 oz water; carrots and hummus

I almost didn’t run this morning…so cold! But I bundled up and headed out and was glad I did. Think I’m gonna do a little boot camp tomorrow!

I’ve been in a bit of a breakfast slump lately…can’t find anything that I really want to eat. So I’ve been changing it up a bit from the usual “cold weather” oatmeal. Last week I did toast with cashew butter. This week it’s over-night oats with a little of this oh-so-crunchy granola I picked up at Whole Foods. I’ve actually made buckwheat granola before from this recipe and really like it!

More water, less coffee! And it was unsweetened! And I drank green tea instead. Did I meet all four of my resolutions?!? Yep! My plan is to drink at least 2 cups of water before my first coffee each day.

My salad for the week is based on two things…1) I haven’t had salmon in a while (I try to at least once a month) and 2) I need to “detox” from my weekend of football food (cheese burger, fries, M&M’s, roast beef poboy, chips, alcohol) which means I’m going to eat more like a vegetarian this week. All of the salad ingredients are ready to go in the refrigerator…shopping/prepping ahead of time is so helpful/essential for healthy eating.

And don’t let the smoothie scare you! It tastes just like a banana-orange smoothie! Promise! The avocado makes it creamy and the spinach makes it more nutrient dense. And you can’t taste either!

Night…Go Auburn (for tonight only!)