Garden Vegetable Quiche

Posted on June 28, 2010. Filed under: Athletic, Healthy Recipes | Tags: , , , , , |


Making this quiche is a great way to get your protein and vegetables all in one. I intended to put in a cup of goat cheese (which is a cheese I can eat without being lactose intolerant) but couldn’t find any in time so I used cheddar instead. I didn’t use a full cup of cheddar by any means because I wanted to be able to eat the dish without worrying too much but I suggest putting in the full cup. Also, I think the dish would have benefitted if I added maybe a ¼ tsp of salt or so in the egg batter. Overall, it was pretty good, but I have high standards (especially when it comes to others trying the recipe).

 


 

Serves 9

 

Ingredients:

  • 1 ½ cups egg substitute
  • 3 large eggs
  • 1/3 cup soy milk
  • ½ cup whole wheat pastry flour
  • 8 oz cottage cheese
  • 4 cups sliced zucchini
  • 2 cups diced raw potatoes
  • 3 tbsp diced onion
  • 1 cup finely chopped green bell sweet peppers
  • ½ lb fresh mushrooms, sliced
  • ½ cup chopped parsley
  • 2 tomatoes, thinly sliced
  • 1 cup low fat cheese of your choice, shredded, divided

 

 

Directions:

  1. Preheat oven to 400
  2. In a large bowl, beat egg substitute and eggs until fluffy
  3. Stir in milk, flour, and cottage cheese
  4. Sauté zucchini, potatoes, onions, peppers, and mushrooms in pan coated with cooking spray for 5 min
  5. Stir sautéed veggies mixture and parsley into egg mixture
  6. When well combined, pour into a 3-quart baking dish, light coated with cooking spray.
  7. Top with tomato slices and cheese
  8. Bake 35-40 min or until knife inserted in center comes out clean
  9. Allow to stand for 10 min before slicing


 

Source:”Fix-it and Enjoy-it! Healthy Cookbook” By Phyllis Pellman Good, Page 35

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Broccoli and Cheese Egg Scramble

Posted on June 28, 2010. Filed under: Athletic, Healthy Recipes | Tags: , , , , |


This dish is amazing; great with a glass of orange juice!

 


 

 

Ingredients:

  • 2 eggs
  • ¾ cup chopped broccoli florets
  • 1 ½ tablespoons grated goat cheese
  • 1 small potato, cut into small cubes (optional)

 

Directions:

  • Whisk together 2 eggs; set aside.
  • Coat a frying pan with olive oil
  • Sauté broccoli florets and potato 2-5 minutes;
  • Add eggs and scramble.
  • Once eggs are cooked, sprinkle with cheese.

 

UPDATE: Day 3 I added some potato to get more carbs out of the dish. It tasted amazing! I added it to the recipe as an option.

 

Source: http://www.fitnessmagazine.com/weight-loss/you-can-do-it/get-your-best-body-ever-diet-plan/;jsessionid=10AWCC3U4LZVKCQCEAQCBHQ?page=2

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Day 1: Baby Steps

Posted on June 18, 2010. Filed under: Athletic, Week 1 | Tags: , , , , , , , |


The night before Day 1 I went to bed at 9pm to make sure to get a full 8 hours of sleep. I dreamt the whole night of the day to come and when the alarm sounded I was surprised to see that I hadn’t even started my experiment yet when in my dreams I had already begun Day 2.

 

I’m not the most organized or time efficient person in the world and before I started I had scheduled the morning like this:

  • 5:00 AM:
    • Brush teeth
    • Stretch
    • Run
  • 5:30 AM:
    • make breakfast
    • take shower
    • rub down (because of my psoriasis’ recent re-emergence I’ve been rubbing myself down with shea butter)

This really didn’t work as planned and it was 5:30 until I finally got to run.

 

Running SUCKED! I didn’t make it too far before I had to stop. I was heaving and there was a very sharp pain in my throat. It really was my throat that made the whole thing impossible. There must be something in the air there, or maybe it’s the temperature or the time, but whenever I run near my house I get this excruciating pain in my throat. Later on I was tasting blood in my mouth. I spit but fortunately I didn’t see any blood. I meant to run a mile out but probably only made it half way if that. I was incredibly disappointed with myself and felt like a failure. It seems to be a general pattern that the first day of my experiments feels like an incredible failure.

 

For breakfast (which started at 6:30, not 5:30) I had Scrambled Egg Whites with Spinach and Orange. It was an interesting recipe I found on a site that seemed to be focused on losing weight, something I didn’t think to consider when I printed it out. It’s hard to focus on health when so such a majority of fitness and health driven books and websites focus on weight loss. I don’t really care about losing weight; if I lost more than 10 pounds I would be underweight!

 

 

It’s kind of strange to calorie count and also be on a strict healthy diet but not have the goal to lose weight, and it makes sense that so many health-related books would be focused on weight loss. One cookbook I found that looks incredibly promising is the “Mayo Clinic Cookbook” which has recipes and nutrition facts for meals. It doesn’t seem to have a weight loss agenda, just focused on healthy, balanced eating.

 

I had the choice between staying at Noah’s house or my house for the month and I decided it would be best to be at his place which is right next to a gym and closer to everything in general. I realized last night that my house had a huge advantage: the food. I needed healthy food, and Noah’s place was stocked with all the processed stuff I should avoid (with almost no fresh veggies or herbs). I knew my house already had the staples needed to make healthy food and thus I wouldn’t have to buy as much which is pretty important seeing as I’m as of late unemployed and already dirt poor.

 

When I told my mom I would be biking to and from the house she greatly feared for my safety (the roads are really windy with low visibility) and said she’d help with grocery costs so I could stay with Noah. After the run I had to agree that my house is very unforgiving for exercise and general location (pretty much 45 minutes away from anything…when driving!). She offered to help me with groceries (THANK YOU MOM!)!

 

I spent the rest of the day at the library researching how to calorie count and stuff. I found out I should ingest 1900 calories a day, which actually seemed like too much when I factored in all the food I’d had today. If I were to follow the plan I made initially I would have taken in only 1,280 calories so I decided to stop by a smoothie shop (since I was low on my fruit intake) and get a fruit smoothie which was 230 calories, I had 385 calories left to ingest for the whole day…pretty good for my first day, I thought that would be hard to do!

This should never be my concern for the month!

 

 

I was supposed to go to the gym at 4 but I completely forgot. I remember sitting in the library and realizing I set my phone to go off silent at 3:45. I had reminded myself earlier that tomorrow and the day after were rest days, meaning I didn’t have to worry too much about when I got to bed, so I didn’t need to go shopping or prepare the food at 5 since I didn’t have to wake up so early. In my haste to judge my own absentmindedness in already forgetting to stop worrying about making dinner right away, I forgot that I still had to go to the gym at 4, which was why I set the phone on timed silent anyway… God I am so absentminded! But I need to stop getting so down on myself, I’m sure by the end of this experiment my mind will be sharp and clear from all the healthy eating and exercising.

Oh, and here’s my (hypothesized) daily schedule (excluding rest days):

5:00 AM: Wake up, brush teeth, take pills

5:15 AM: Stretch

5:30 AM: run (the times between running and making breakfast are subject to change)

6:15 AM: Make breakfast

6:45 AM: Take shower

7:00 AM: Rub Down

7:15 AM: Record Wellness Calendar

11:00 AM: prepare lunch

4:00 PM: go to gym

5:00PM: Prepare Dinner

5:30 -6:00 PM: Eat Dinner

7:00 PM: Brush teeth, wash face

8:00 PM: Get in bed (read or whatever while in bed, I should just get in bed early in case it takes me forever to fall asleep)

9:00 PM: Sleep

 

By the way, almost forgot to say what my dinner was (lunch was at a Pho noodle house because Noah needed to be picked up around lunch time and we were both too hungry to drive around and prepare a meal. But dinner was Tofu and Broccoli Stir Fry.
I know, such a cop-out, but I thought I’d start easy, healthy and tasty for my first day. I realized pretty quickly that I can’t simply follow the rules for stir fry, I’m just too used to making it my way. I ended up putting in twice as much broccoli as directed and to make up for it twice as much bok choy. It still turned out great!

Also, my grandma got sick today, I ended up staying up until 4:30 because after I got back from the hospital I couldn’t sleep so Noah and I watched two movies (we would have watched 1 but the first movie was super depressing so we put in a comedy).

Here’s my caloric breakdown for the day:

Breakfast: 168

Salad after breakfast: 56

Lunch: 404

Smoothie after lunch: 230

Dinner: 634 (well, most likely half of that)

So I had around 1492 calories today! Pretty good for the first day…though perhaps my calculations are wrong. I definitely need to do a lot more research on what exactly to do for my diet, it’s incredibly complicated! The way I structure my diet is definitely subject to change!

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Tofu and Broccoli Stir Fry

Posted on June 18, 2010. Filed under: Athletic, Healthy Recipes | Tags: , , , , , , , , |


The secret of a good stir-fry is to have all of your ingredients at hand, sliced, chopped, minced, and measured before your begin, so that you can proceed quickly. That way the end result will be vegetables that are crisp and colorful, not soggy or discolored by over-cooking. Start with the longest-cooking ingredient and finish with the bean sprouts and green scallions. Do not add all of the oil at once but as it is needed, a tablespoon at a time. Serve the stir-fry with steamed brown rice.

Serves 4, 634 calories (half of the calories came from the tofu)

 



Ingredients:

 

  • 1 tablespoon canola oil
  • 1/2 cup sliced shiitake mushrooms, stems discarded, or 1/2 cup sliced button mushrooms
  • 1 tablespoon sesame oil
  • 1 cup broccoli crowns, stems sliced thinly and florets cut into small pieces
  • 1 cup bok choy, cut into 2-inch pieces
  • 1 teaspoon minced garlic
  • 1 tablespoon grated fresh ginger root
  • 1 pound firm tofu, drained and cut into 1-inch cubes
  • 1 cup low-fat, low-salt chicken or vegetable stock
  • 1 cup bean sprouts
  • 2 tablespoons light soy sauce
  • 2 tablespoons sliced scallions
  • 2 tablespoons chopped fresh cilantro
  • Salt and freshly ground pepper

 

 

Directions:

 

  • Heat a wok or large heavy skillet over high heat until hot.
  • Add one tablespoon canola oil and stir-fry the mushrooms.
  • Add the sesame oil a bit at a time as you add broccoli, bok choy, garlic, and ginger.
  • Stir-fry the vegetables until they just begin to soften.
  • Add the tofu and stock.
  • Cover and heat through, about one minute.
  • Finally, add the bean sprouts and stir well to heat through.
  • Stir in the soy sauce, scallions, and cilantro.
  • Season to taste with salt and pepper.

 

 

I have to say I had a lot of strategic issues with this dish. I was appalled at the idea of throwing in raw tofu last instead of sautéing it first. I like my tofu cooked and flavorful! Also, I thought it was really strange that the mushrooms should be cooked first instead of the broccoli. Still, it taught me how I might make even better stir fry: cilantro and scallions, a must have next time I make my own stir fry! I’m also really leery of putting vegetable stock in my stir fry because then it becomes less of stir fry and more steamed veggies, but I suppose the original cook was aiming for a lower fat meal than oily stir fry.

 

Recipe taken from: http://www.getwiththeprogram.org/dinner.html

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Scrambled Egg Whites with Spinach and Orange

Posted on June 18, 2010. Filed under: Athletic, Healthy Recipes | Tags: , , , , , |


With the added flavor of tomato, cayenne and orange, you won’t miss the yolks.

Serves 2, Calories: 85 (not including the whole orange)

 

Ingredients:

 

  • 6 egg whites
  • 2 tablespoons tomato sauce
  • Nonfat cooking spray
  • 4 ounces fresh spinach, well washed and stems trimmed
  • Dash of cayenne pepper
  • Salt to taste
  • Grated rind of one orange

Directions:

 

  • Beat the egg whites until frothy, and then blend in the tomato sauce.
  • Heat a skillet over a medium flame and spray with cooking spray.
  • Sauté the spinach until it is wilted and there is no liquid in the pan.
  • Pour in the egg whites, season with cayenne pepper and salt, and cook slowly, stirring until thickened.
  • Sprinkle with grated orange rind and serve immediately.

 

This dish really surprised me. I didn’t have very high expectations for it but it turned out pretty alright. I think if I were to make this again I would add some cilantro to it to add more flavor but the most shocking thing about this dish was that the orange rind, the ingredient I expected the least from really salvaged it. If you’re looking for a low fat breakfast, definitely try this out but if not, keep the yolk!

 

Recipe taken from: http://www.getwiththeprogram.org/breakfast.html

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Simple Thai Pizza

Posted on May 28, 2010. Filed under: New Age, Recipes | Tags: , , , , , , , , |


This vegan pizza is not what you’d expect: it has no cheese, no meat, no tomatoes (not even in the sauce!)! Yet it still pulls off being a pizza AND being delicious! Don’t believe me? Cook it yourself and see!

Ingredients:

  • pizza crust (I use the easy, yummy, and Quick Pizza Crust recipe from this site or Rustic
     Crust
  • 2 teaspoons ginger, freshly grated (or 1/2 teaspoon powdered)
  • 2 tablespoons peanut or sesame oil
  • 4 tablespoons peanut butter, unsalted & all-natural
  • 1/4 cup tamari
  • 1 lime, juice only
  • 1/2-1 teaspoon Thai green curry paste (make sure to check label for fish sauce or shrimp
    paste)

This stuff was vegan

  • 8 oz. of your choice of protein (I used Thai-Style
    marinated baked tofu)
  • 1 bunch scallions, chopped (white and light green parts only)
  • 1/2 cup carrot, shredded
  • 1/4 cup cilantro leaves, loosely packed
  • Optional: 1/2 cup pineapple, chopped (personally, I’m not one for pineapple on any of my pizzas)

 

Directions:

  • Preheat oven to 450*F.
  • Mix the ginger in with the oil.  Brush mixture (I use a silicone basting brush) across the pizza crust.

  • Bake for 5 minutes in the preheated oven.
  • Mix together the peanut butter, tamari, lime juice and curry paste.  Spread this on the crust and top with remaining ingredients.  (TIP:  If you are using MSF Meal Starters, put them on the pizza BEFORE the sauce and they will absorb lots of extra flavor.)
  • Bake for 10 additional minutes.

As you can see, the pizza looks pretty damn delicious for being vegan!

 

It turned out AMAZING! I have to say the sauce was the toughest part, and I WILL be making this again so it will be better next time. When I first made the sauce according to the measurements it was too runny so I added more peanut butter. The sauce tasted really salty too, so I tried adding some lemon (since I only had 1 lime on me which I already used) but nothing seemed to change. The final product tasted amazing but the sauce was still really salty tasting after the pizza was baked. Perhaps I’ll mix water in with the tamari next time.

 

Still, the pizza was gone before dinner, and I’m craving more already!

Back to Day 20

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Delicious Stir Fry

Posted on May 9, 2010. Filed under: New Age, Recipes | Tags: , , , , , , , , |


Corrina’s Delicious and Addictive Stir Fry

This is an incredibly flexible dish; you can add/remove ingredients to your taste (or to what you have in the fridge) and it should generally always taste amazing. Honestly, the ingredients are incredibly relative. I prefer LOTS of broccoli and collard greens, but it really just depends on which veggies you love to have stir-fried. The soy sauce and sake are also relative to how much flavor you want in you stir fry (but I suggest using them together). Sometimes I just make a sauce on the side or use a bottled sauce to add flavor later. I suggest you just rifle through the fridge and see what ingredients you have on you and they’ll probably work just fine (unless you’re the type of weirdo with no veggies).

 

 

Ingredients:

  • 2 or 3 stalks of broccoli (chopped into somewhat large chunks)
  • 1 red bell pepper (cut in quarters and chopped)
  • ½ red onion (chopped into large pieces)
  • Collard greens (leaves separated, stems chopped)
  • Canned bamboo shoots
  • Canned water chestnuts
  • 2 cloves garlic, minced
  • 2″ long piece of ginger, minced
  • 2 tablespoons sake
  • 2 tablespoons soy sauce
  • 3 tablespoons olive oil

    Other great ingredients for delicious stir fry:

  • Chinese broccoli
  • Broccolini
  • Any bell pepper
  • Any edible type of mushroom
  • Zucchini
  • Carrots
  • Noodles

     

    Directions:

     

  1. Take the broccoli, collard greens stems, red onion, red pepper, bamboo shoots and water chestnuts (both cans drained first) into a medium bowl
  2. Cut the collard green leaves (torn into chunks first), the broccoli head (cut into smaller chunks) into a different medium bowl
  3. Get a wok or large pan out, put olive oil in pan and turn it to medium/high heat
    1. Put the garlic, ginger and if desired, onion in the pan and sauté them until they begin to brown
  4. Put the contents of the medium bowl in the pan and stir occasionally for 5 minutes
  5. Put the contents of the large bowl in the pan and stir occasionally for 1 minute
  6. Put the sake and soy sauce in the pan/wok and stir it in for 2 minutes or so.

    Wow, making a recipe SUCKS! You foodies can have at it, I think I’ll just stick to saying I make amazing stir fry and hopefully I didn’t make a recipe for disaster, but I know that’s how I do it, so it can’t be that bad!

     

    Back to Day 9

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