Wholly Guacamole!!

Did you know that just the bag of chips from Chipotle is more than 500 calories?  I may love salsa and guacamole more than the average person and I am just not willing to give up my favorite snack .  So, I'll grab a serving (yes, I count or weigh my servings according to what it says on the bag) of baked tortilla chips and enjoy my favorite salsa along with some guacamole.  

Now, I think I could win a chips and salsa/guacamole eating contest, so when I saw these Wholly Guacamole individual servings of guacamole, I HAD TO GET THEM!

They are only 100 calories each and they are so yummy!  The perfect treat without breaking the calorie bank!

The Pizza burger!

Another favorite way for us to eat our burgers is to use the Tomato and Basil Pizza burger, topped with a little marinara and a sliced mozzarella babybel!  

Again, you can eat this plain, in a lettuce wrap, in a sandwich thin or a tortilla wrap!

So delicious!  Even my "meat and potatoes" husband was shocked at how he wasn't hungry between lunch and dinner when he had this for lunch with a few pop chips and some pineapple.

Mexican meatless burger!

One of our favorite ways to eat the spicy black bean burger is topped with wholly joes guacamole and salsa!  It is so easy to pack for a healthy lunch at work!  So yummy!

I had this as a snack the other day too!  It is a perfect under 200 calorie treat in between your lunch and dinner.  

Morning Star Farms!!

In an effort to change up lunches for my husband and I, we decided to try Morning Star Farms burgers and boy, were they a hit!

They are so versatile!  You can eat them in a lettuce wrap, a tortilla, or on my husband's favorite, a sandwich thin!  There are also a bunch of varieties!

I'll share a couple of our favorite ways to eat them in the next few posts!  You can enjoy them as a snack or for lunch or dinner!

You know that if my meat-loving husband likes them, they must be good!  Check them out!

Peanut Butter and Jelly Protein Shake

I have been making quite a few protein smoothies lately.  Maybe it is the occasional 55 degree day that makes me think it is so balmy outside, i need to have a cold, refreshing shake.  Maybe it is because I want to have something good that will time me over until lunch.  Who knows.  I love them and they are so YUMMY!  My brain thinks I am having an actual shake but my brain knows that this is sooooo good for me.

Peanut Butter and Jelly Protein shake
serves 1

2 Tablespoons of PB2
1/2 cup unsweetened almond milk
1/4 cup of greek yogurt (I used Fage 0%)
a couple of hands full of frozen strawberries
1 scoop protein powder

Blend and serve!  This one rang in at under 300 calories.  DELISH!

Aisian Quinoa Salad

I found a really delicious new quinoa salad to make for my lunches.  I just LOVE all of the flavors in this salad.  I found it from two peas and their pod.  It is sooooo good.  I made it on Sunday and had it for lunch all week.  You could also add some shrimp to it and have it for dinner!

Click on the above link for the directions, but the yummy ingredient list is:

1 cup quinoa
2 cups water
1/4 teaspoon salt
1 cup chopped red cabbage
1 cup shelled and cooked edamame
1 red bell pepper, chopped
1/2 cup shredded carrots
1 cup diced cucumber

For the dressing:
1/4 cup lite soy sauce or tamari sauce
1 tablespoon sesame oil
1 tablespoon rice wine vinegar
2 tablespoons chopped green onion
1/4 cup chopped cilantro
1 tablespoon sesame seeds
1/4 teaspoon grated ginger
1/8 teaspoon red pepper flakes
Salt and black pepper, to taste

Mint Chocolate Protein Shake

I was wandering around the kitchen the other day wondering what to have for lunch (very dangerous) and nothing was sounding good.  I opened the freezer and saw some of my daughter's frozen junior mints and decided to figure out how to make a mint chocolate protein shake (that was a close one because the junior mints were almost my lunch).

**helpful hint**In my house, if there are bananas that are about time to throw away, I will peel and slice them and put one banana each in a ziplock bag and toss it in the freezer so I can add them to my shakes.

Ingredients:
1 frozen banana
1 heaping tablespoon of unsweetened cocoa
1/4 cup almond milk
3 oz greek yogurt (I used Fage 0%)
A quick splash of peppermint extract ( a little goes a long way)
1 scoop of protein powder

Zap it all in your blender and you have a protein filled delicious lunch or breakfast!!!!

Vegetarian Quinoa Chili

We are having record low temperatures tomorrow and Tuesday and tomorrow starts my first official day of P90X3 and I am going to get back to planning my meals better.  This is going to be my lunch for the week!  I followed the recipe exactly for this Vegetarian Quinoa Chili except I added some red pepper flakes, cayenne pepper, oregano and coriander.

This recipe makes 15 cups of chili.  The nutritional information below is for 1 cup.  I had 2 cups for dinner tonight and it was delicious!

Quinoa, Red Pepper, and Cucumber Salad With Avocado and Lime

Here is my salad for the week!  I am thinking this will be yummy in a wrap as well.  :) I adapted it from here.  

Kosher salt


1 cup quinoa


1 garlic clove, pounded to a smooth paste with a pinch of salt


1 large shallot, finely diced


1 jalapeño, seeded and finely diced


Juice of 3 limes

1 medium red pepper, halved, seeded, and finely diced


1 English (seeded) cucumber, cut into 1/4-inch dice (about 1 cup)


1/2 cup roughly chopped fresh cilantro, plus sprigs for garnish


3 ripe avocados, diced

Directions

1. Cook 1 cup of uncooked quinoa according to package directions.

2. Put the garlic, shallot, jalapeño, and lime juice in a small bowl. Season with salt and stir to combine. Let sit for 5 to 10 minutes. 

3. Put quinoa, red pepper, cucumber, diced avocado and chopped cilantro in a medium bowl. Add garlic, shallot, jalapeno mixture.  Fold to combine.

Makes 5 servings

Food of the week: Fold it SOFT PRETZEL!!!

Who doesn't LOVE a soft pretzel?  Look at this!  It is a Fold it (from the makers of Flat Out) for your sandwich!  It is only 100 calories and 6 grams of protein!  It is so yummy!  Enjoy this soft pretzel sandwich with your favorite sandwich fixings.  You won't regret it!

Food of the Week: NuttZo

I LOVE peanut butter!  That is no secret.  I have even been known to just pass through the kitchen to get a spoon full of the nutty goodness.  I found Nuttzo at Earth Fare (you can get it at Whole Foods as well).  The Original Blue Label is an Organic Omega-3 seven nut and seed blend.  There's only 2g of sugar  (2T), 50% of your daily value of Omega 3 ALAs (2T), and a complete protein –so eat it right out of the jar (You don't need to tell me twice)!  There is no added sugar or hydrogenated oils and it is also vegan and kosher.  

NuttZo Original for 2Tablespoons

There are 3 different kinds of Nuttzo.  The Original Blue label that has Peanuts, Cashews, Almonds, Hazelnuts, Brazil Nuts, Sunflower Seeds,  Flax Seeds and sea salt.  The peanut free red label kind has Almonds, Cashews, Brazil Nuts, Pumpkin Seeds, Chia seeds,  Flax Seeds, Hazelnuts, and sea salt.  There is also Chocolate Nuttzo!  It has Peanuts, chocolate chips (organic cocoa liquor, organic cane sugar, organic cocoa butter, organic cocoa powder), Cashews, Almonds, Brazilian Nuts, Sunflower Seeds, Flax Seeds, Hazelnuts, and Sea Salt.


I just want you to know that this stuff is not cheap.  At $12.99 for a 16 oz, I still think it is worth it.  I'm not making sandwiches with it.  I'll eat it with apple slices after a workout or as a snack in some celery. It is really delicious.  Give it a try!

Breakfast Coffee Protein Shake

I love coffee.  I drink it A LOT.  This morning, I decided to make a protein shake with my morning coffee and it was DELIGHTFUL!

I made some coffee and let it cool while I was getting the kids ready so that it wouldn't melt my ice.  After it was cool, I added to my blender:

1 cup of coffee
1 cup unsweetened almond milk
1/2-1 frozen banana
1 scoop of vanilla or chocolate protein powder
2 handfulls of ice

Blend to your desired consistency and ENJOY!

**TIP:  I almost always have frozen bananas in my freezer.  When I see that my bananas are getting too ripe, I peel and slice them and put them in a baggie to toss in the freezer.  They work well in banana ice cream when I am craving something sweet at night too.  :)

Wheat Berry Salad

Have you ever had wheat berries before?  They are the whole wheat kernel, composed of the bran, germ, and endosperm.  They are a true whole grain.  This is what I have made for my lunch for the week.

I decided to add some wheat berries to some veggies to make the salad I found here.  Ir is so yummy and I LOVE the crunch of this salad.  It is very satisfying.

Serves 4

1 cup wheat berries, preferably the soft white variety
1 lb tomatoes, finely chopped
1 green bell pepper, finely chopped
1 cucumber, halved lengthwise, seeded, and finely chopped
3 celery stalks, cut lengthwise into thirds and finely chopped
1/2 small red onion, finely chopped
the juice of 1 lemon
2 Tbsp balsamic vinegar
2 tsp Worcestershire sauce

Soak the wheat berries for 8-16 hours.  Drain them in a fine-mesh sieve or colander. Pour wheat berries into a large saucepan, fill it about two-thirds of the way with water, and bring to a boil over high heat. Reduce the heat to medium and simmer until grains are tender with some chew still left, about 1 hour. Drain, then run under cool water to bring wheat berries to room temperature. Drain thoroughly. Add the chopped vegetables.

Mediterranean Farro Salad

I love farro.  I love salads.  I love making salads on Sundays to have for lunch all week.  :)

I adapted this recipe from here.  Actually, the only thing I changed, was I omitted the olive oil.  

• 10 ounces farro (about 1 1/2 cups)
• 1 1/2 teaspoons kosher salt, plus 1/2 teaspoon
• 8 ounces green beans, cut into 1 to 2-inch pieces (about 2 cups)
• 1/2 cup pitted black olives
• 1 medium red pepper, cut into thin strips (about 4 ounces or 1 cup)
• 3 ounces Parmesan, crumbled (about 3/4 cup)
• 1 small bunch chives, snipped (about 1/4 cup)
• 1/4 cup sherry vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon freshly ground black pepper

In a medium saucepan, combine 4 cups of water with the farro. Bring to a boil over high heat. Cover and simmer over medium-low heat until the farro is almost tender, about 20 minutes. Add 1 1/2 teaspoons of the salt and simmer until the farro is tender, about 10 minutes longer. Drain well. Transfer to a large bowl and let cool.

Meanwhile, bring a medium pot of salted water to a boil over high heat. Add the green beans and stir. Cook for 2 minutes.  (I used a frozen steamer bag of beans that I tossed in the microwave, so either way will work.)   Transfer the cooked green beans to a bowl of ice water and let cool for 2 minutes. Drain the green beans.

Once the farro has cooled add the green beans, olives, red pepper, Parmesan, and chives. Stir to combine. In a small bowl mix together the sherry vinegar, mustard, pepper, and the remaining 1/2 teaspoon salt. Stir to combine. Pour the sherry vinaigrette over the farro salad. 

French Onion Soup

I LOOOOOOOVE French Onion Soup, but a lot of them aren't very good for you.  This is what I whipped up today and I must say, it is delicious!

Makes 5 servings

3 large sweet onions
Cooking Spray
6 cups beef broth
1/2 cup Sherry
2 Tablespoons Balsamic Vinegar
3 sprigs of fresh thyme chopped
1/2 teaspoon freshly ground pepper
2.5 oz grated parmesan cheese

I sliced the onions in about 1/8th inch slices and tossed them in a stock pot that had been sprayed with cooking spray.  I started them off on high and cooked them down for about 20 minutes, stirring occasionally.  Then I lowered the heat to medium-medium high and cooked until golden and caramelized (about 20 minutes more).

Then I added the sherry, balsamic, thyme and pepper.  I stirred it all until it was incorporated and then added the beef broth.  I brought it up to a boil.

I added 2 cups of soup in my mug and grated 1/2 oz of parmesan on the top.  Oh MY!  SO YUMMY!  I know what you are thinking, "What about the baguette, Kim?"  Well, I didn't add it.  It ends up being a soggy lump anyway (In my opinion).  If you miss it, think about adding a few croutons before adding your parmesan.  That would be easy peasy.

Nutritional Info:  161 calories for 2 cup serving, Saturated fat: 2 grams, Dietary Fiber: 3.6 grams, Sugars: 8.8 grams, Protein: 8.6 grams

Creamy Roasted Broccoli

I am the only person in my house that eats broccoli.  No matter how I make it, they always turn their noses up at it.  Now I just make it for myself and hope someone shows some interest in it.  I love roasting broccoli.  It gives it a yummy, nutty flavor.

3 cups of fresh broccoli
1/2 cup garlic hummus
2 Tablespoons of parmesan, grated
A few spritzes of olive oil

Roast your broccoli in a 425 degree oven for about 10 minutes or so.  Add the hummus and parmesan and eat.  It really couldn't be easier.  It is a delicious side dish, snack or lunch.

Caprese Roasted Tomatoes

I had this as a side dish to my steak last night and it was DELISH!  I love Caprese salads so it was no surprise to me how yummy these were.

1/4 cup balsamic vinegar
1 large tomato, cut in half
2 garlic cloves, minced
2 hands full of baby spinach
1 hand full of basil leaves
fresh mozzarella, sliced

I poured the balsamic in a dish and placed the tomatoes, cut side down, in the vinegar.  I let them sit for about 20 minutes or so.  I then put the tomatoes cut side up on a baking sheet in a 400 degree oven for about 15 minutes.

Then I tossed the spinach and basil in a pan and wilted it with a couple of spritzes of olive oil.  When the spinach and basil was almost done, I added the minced garlic until fragrant.  Once the tomatoes were done in the oven, I put half of the spinach/basil mixture on top of each tomato.  Then I added a slice of fresh mozzarella to the top and put it under the broiler until all melty.   So yummy!

Vegetable Soup with Lentils and Quinoa

So I decided to use everything that I already had on hand (and left over from other meals) to make my soup for the week.  It is delicious and so filling!

1 cup dry lentils (cook them according to package directions)
1/2 cup dry quinoa
1 can (15 oz) diced tomatoes
1 medium zucchini
2 celery stalks, diced
2 carrots, diced
1 medium onion, diced
3 garlic cloves, minced
3 cups kale, chopped
3 medium red skin potatoes, diced
6 cups chicken or vegetable broth
1 teaspoon dried thyme
1 teaspoon dried oregano
pepper to taste

In a large stock pot, spray some cooking spray and add the onion, carrots and celery until softened.  Then add the garlic for about 1 minute.  Then add the zucchini,  diced tomatoes and cooked lentils.  Add the dry quinoa and potatoes and cook about 10 minutes or until quinoa and potatoes are cooked.  Once they are cooked through, add the kale and herbs.

This makes about 12 cups of soup.  I eat 2 cups at lunch.

Nutritional info for each 2 cup serving:  261 calories,  0 grams saturated fat, dietary fiber 15.2 grams, 8.7 grams sugar, and protein 14.9 grams

Coconut-Carrot Morning Glory Muffins

I find myself intrigued by bizarre recipes lately.  Would I have eaten a muffin with carrots, applesauce, raisins and coconut a couple of years ago?  Heck no!  It would have most definitely had chocolate chips of some sort.  When I came across this recipe in my Eating Well (February 2013) magazine, I knew I had to try it.  It makes a great breakfast!

1 cup whole wheat flour
1/2 cup old fashioned rolled oats, plus 2 T. for garnish
2 teaspoons baking powder
2 teaspoons ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground allspice
2 large eggs
1 cup unsweetened applesauce
1/3 cup honey
2 teaspoons vanilla extract
1/4 cup coconut oil, melted if necessary
2 cups shredded carrots
1/2 cup unsweetened shredded coconut, plus 2 Tablespoons for garnish
1/2 cup raisins

Preheat oven 350 degrees

Whisk the flour, oats, baking powder, salt, cinnamon, and allspice in a bowl.

In another bowl, whisk eggs, applesauce, honey, vanilla, and oil.

Mix dry ingredients into the wet ingredients until just moistened.  Gently stir in carrots, raisins, and coconut.

Distribute batter into 12 muffin cups sprayed with cooking spray.  Sprinkle extra coconut and oats on the tops.

Bake for 30-35 minutes until a toothpick inserted comes out clean.

Nutritional Info: calories: 186, Saturated fat: 6 grams, Sugar: 7 grams, Protein: 4 grams, and Fiber: 3 grams

Farro Bean Soup

Here is my lunch for the week!  It is going to be another cold week, so i am going to have some nice hot soup!  Adapted from here.

Makes about 7 servings

2 oz diced prosciutto

1 medium onion, diced

1 celery stalk diced

3 garlic cloves minced

cooking spray

1, 14.5 oz can petite diced tomatoes

2 cans white beans, drained and rinsed

2 small zucchini, diced

3-4 cups chicken broth

3/4 cup uncooked farro

1/4 cup chopped basil

red pepper flakes, optional

salt and pepper to taste

Spray a pot with cooking spray and toss the prosciutto in and let it cook for a minute then add the celery and onion.  Stir until softened (about 6 minutes or so).  Add the garlic and continue cooking for an additional minute.  

Add the tomatoes, zucchini, beans, chicken broth and farro.  Cook farro in soup until done (see cooking directions on your farro).  Add basil, red pepper flakes, salt and pepper.  If the soup is too thick add some more broth.  ENJOY!

Nutritional info:  414 calories, 0.5 g saturated fat, 21g Dietary fiber, 5.2 g sugar, and 25g protein!