Boli!!!!

Ok… I’m done work early, and have 1 and 1/2 heads of cauliflower in the fridge…. Game on!

Low Carb Boli

makes 1 large boli, 6 slices

Crust

  • 1 medium cauliflower, to make 6 cups riced WP_008685
  • cheese cloth
  • 1/2 cup liquid egg substitute
  • 2 Tbsp reduced fat grated Parmesan cheese
  • 1/3 cup shredded fat free cheddar and/or mozzarella
  • salt, pepper, and Italian seasoning, to taste

Filling

  • 6 Tbsp pasta sauce of choice
  • whatever the heck you want
  • 1/4 cup shredded fat free cheddar and/or mozzarella (more if you’d like)

Topping

  • 1 Tbsp reduced fat grated Parmesan cheese
  • 1/2 Tbsp garlic powder

Preheat the oven to 450 F.

Cut your cauliflower into pieces and place in you food processor. Process until the cauliflower is riced. Measure out 6 cups of the riced cauliflower and transfer to a bowl. Microwave for 8 min.

While awaiting the microwave, combine the liquid egg substitute, with shredded and grated cheese, along with seasoning. Toss it with a fork and set aside.

Carefully transfer the steamed cauliflower to the cheese cloth and remove as much liquid as you can. Don’t sweat it, if there is still some WP_008682liquid in the riced cauliflower, just don’t burn yourself trying to get it all out!

Transfer the strained, riced cauliflower to the bowl of egg, cheese, and seasoning. Use a fork to blend and flush ingredients together.

Spray a parchment paper-lined baking sheet with non stick spray, and dump you dough in the center. Using to hands, spread the dough to  the sides and approximately 13-14 in long. Bake for 13 minutes.

While this is baking, figure out what you want to add. I highly recommend using this time to cook down and vegetables, and cook out some grease from meats. Its pretty simple. Throw all your goods in a pan, cover with a lid, and cook over medium.

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Once your timer sounds, remove it from the oven. Drain the filling goods of any liquid or juices, and transfer to the center of the dough, distributing it evenly from top to bottom. Top 3/4 of the dough with sauce, followed by cheese.

Use your hands or the parchment paper to assist you in rolling the bare side of the  dough over the middle fillings, followed by the sauce and cheese side over that. Again, by hand, or using the parchment paper, roll the stromboli over so the seam is facing down. Sprinkle the topping mix over the boli and return to the oven for a final 12 min.

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Remove from the oven and allow it to settle for a brief 3 minutes. Cut into 6 pieces, beginning with the knife’s tip in the middle, and cutting to the edge, worked best for me.

Serve it with a side of dipping sauce/marinara and Buon Appitito!

The macros will vary depending on the fillings, but for the crust with toppings, here they are:

Nutrition (1 slice, 1/6 of recipe):

Calories:57, Fat: 1g, Sat. Fat: 0g, Cholesterol: 4mg, Sodium: 173mg, Carbs: 8g, Fiber: 3g, Sugars: 3g, Protein: 7g

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Chicken-Stuffed

With so much cauli in the fridge, I made two strombolis:

  1. Made with myself in mind: 4oz cooked chicken, broccoli, onion, sliced banana peppers, and garlic
  2. Made with the men in mind: chopped turkey and ham lunch meats, onion, broccoli, garlic, and chopped tomatoes
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Meaty Goodness

Both were winners, but I hate to say  that the second one tasted legit! As I’ve mentioned before, my favorite calzone is ham, spinach, and ricotta. I’ve made a pizza out of that craving, but I can not wait to make this craving into a stromboli! Gah! My mouth is watering just thinking about it. Oh man! And brush it with garlic butter on top!!

 

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Summer Memo

I know its not winter, but by the way Mother Nature has been treating us, I don’t think she got the memo… So on such a cold, rain day as today, I believe a warm, cozy, creamy meal is well called-for.

After seeing this recipe on Pintrest, I thought… I like veggies.. I like cheese… Makeover!!!

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Winter Veggie Casserole

6 servings

  • 12 oz package frozen Winter Blend vegetables (broccoli and cauliflower)
  • 12 oz package frozen California Blend vegetables (broccoli, cauliflower, and carrots)
  • 1/2 7.5 oz pkg fat free shredded cheddar cheese
  • 1/2 7.5 oz pkg fat free shredded mozzarella cheese
  • 1 4-5 oz can (2 servings per can) water chestnuts, sliced, drained
  • 1 8 oz can bean sprouts, drained
  • 1 can 98% fat free cream of mushroom soup
  • 1/3 cup plain non fat Greek yogurt
  • 1/3 cup Dijionaise
  • 1 onion, chopped
  • 1/3 cup liquid egg substitute
  • 1 tsp garlic powder
  • 1 tsp salt
  • Dash of Pepper

Preheat the oven to 350 F. In one bowl, combine the vegetables. In another bowl combine the cheeses, and in a third bowl combine the remaining ingredients (I also added a finely chopped jalepeno for heat). Add half the cheese mix to the bowl of food glue (the soup-yogurt-egg- spice combo). Once well-combined, evenly coat the mixed vegetables.

Spray a 9 x 13 dish with non-stick cooking spray. Transfer the coated vegetables to the dish, and evenly spread into the corners. Top the casserole with the remaining cheese blend.

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Bake for 1 hour, uncovered.

Nutrition: per 1/6

Calories:207, Fat: 1.1g, Sat. Fat: 0g, Cholesterol: 10mg, Sodium: 1503mg, Carbs: 21g, Fiber: 5g, Sugars: 5g, Protein: 24g

I served this with steak, and a doggie bag for pops to take with him. You could probably add the protein to the actual casserole, as well, and then bake it…. Or for a meatless meal, like I did, eat 1 1/2 servings for about 300 calories!

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Whats not to like? The crispy cheese shell? The creamy blend hiding just beneath it? Exactly! Dig in!

I started thinking about how versatile this recipe is. With the water chestnuts and bean sprouts, I began to think about playing on the Asian influences and tweaking this with Asian sauces and seasonings. I think my favorite part of the this were the carrots. I just love how cooking carrots brings out their naturals sugars and sweetness!!

Indulgent Weekend

After my solid nap and trip with dad to the grocery store, Frank called and offered to buy dinner. I seriously debated saying “no” but I can’t go wrong with steamed shrimp and vegetables. To help me out, dad and I split my Hot&Sour soup and my shrimp and vegetables. I ate the soup and steamed up some more veggies and saved the shrimp and vegetables for my night shift. After a nice dinner and some bill paying, I tiredly went to the couch to attempt a power nap before work. I did not get a power nap, but I got out a good cry. Last night’s episode of Glee had me balling my eyes out from the second it started. I think I cried even harder because, in all honesty, its been a pretty emotional week. I think Glee just provided me the outlet.

I can’t help but dwell on lacking a position as a nurse. I think I’m the only one I know that has not gotten hired, yet. I just don’t understand. Dad says its because I’m so used to exceeding at everything I put my mind to, that this is new concept to me. I guess he’s got a point. Since I’ve been dwelling, I can’t help but think I’ve not only let myself down, but my family… my grandparents, in particular.

I need to stop this self-pity crap! Let’s move onto the goods…

I always call work before arriving for an 11pm shift. The night shift nurses come on at 7pm and I like to see if anyone needs anything on my way in. My girlfriend, Natasha, a major support person throughout my recovery, asked if I would grab her a coffee. No prob! Easy peasy! I though I was clever, at home, before leaving as I brewed my coffee with SF french vanilla creamer and a splash of SF Pumpkin Pie syrup. Natasha is a genius! “A 16oz pumpkin coffee with Irish cream and 2 Splenda.” After I gave it a try, I felt defeated, but in a good way… This was sooooo good! My coffee had been out-done. I can’t wait to grab another!

WP_004169The weather continued to be dreary, rainy, dark, and terrible… all in time for my alternator to die! Frank was kind enough to take me to my dads at 10pm, and my dad was kind enough to lend me the truck to take to work. Thanks, guys!

Despite the miserable weather and hour-long Glee cry fest, with my adorable cuddle-buddy, I came to work in a great mood! In fact, my shift began with a fun size M&M and  a Dum Dum sucker. I was expecting to be on the floor tonight, but, alas, I would spend my final night shift of my four day span in my 1:1. My patient decided  that they wanted to stay up all night. Once your patient falls asleep on night shift, you kind of want to fall asleep, too; so I was kind of okay with that, and we began our 8 hours together with a game of Phase 10.  I made a solid point to remain standing and walking around, despite being in a single room. I took a bathroom run every 2 hours or so, refilled my water bottle frequently, and even read my book and charted while standing. I think having all the lights in the room on helped , too.

When I was relieved for my break, I went down to caf to scope out the goods. There wasn’t really much in the way of what I would consider “goods.” Nonetheless, I hit up the salad bar, grabbing an assortment of vegetables, like bell peppers, mushrooms, onions, and beets. The snack machine also caught my eye with Smartfoods Cinnamon  Brown Sugar popped chips. 100  calories for the whole bag? I’ll give it a shot…

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They weren’t great, but they weren’t terrible, either. Instead, I completed my vegetables with a miso soup packet, and later snacked on some white cheddar popcorn. ( I guess it was a Smartfoods kind of shift). Oh yeah, there was a snack size snickers in there, too… Damn bag of chocolate. As Barry says, “Chocolate makes the world go round.” My reply, “Chocolate, too, makes my belly go round.”

It was quite a fiberful and satisfying meal and I, then, returned my patient’s room. When I’m in 1:1s, I notice my posture sucks, so I made a conscious effort to try to use my core muscles to both sit and stand tall. The result was a sore pack for most of my shift. I’m glad I was standing most of the night so I could continually twist and stretch to try to relieve some pain.

After a quick powernap at dad’s he drove me to Barry’s on his way to work. We have some errands to run to get ready for the weekend ahead of us.

This weekend is going to be a doozy and all this past week I’ve been preparing myself for it. In fact, next week will probably be part of the recovery process.

Tomorrow, one of my best friend from nursing school is getting married and I could not be more happy for her!

The following day is Vendemmia (which I’m thinking might be postponed due to this terrible weather Wilmington is having)!

Oddly enough, since I’ve been stressing about calories in preparation for these events, I’ve actually eaten close to 1000 calories everyday.  I really don’t know how I feel about that…

Today is National Sausage Pizza Day. Dad and I happened to find Al Fresco Chicken Sausage on sale at the store last week and I came up with the idea to combine the best of two pizzas…

Buffalo Sausage Pizza

The Crust:WP_004183

  • 1 md to lg head of cauliflower, chopped
  • 3/4 cup fat free shredded mozzarella cheese
  • 1 tsp garlic, minced
  • 1 tsp oregano
  • 1/2 tsp parsley
  • 1/2 Tbsp corn meal

The Toppings:

  • 1/2 cup onion, thinly sliced
  • black pepper, to taste
  • 2 Laughing Cow Light Blue Cheese Wedges, room temperature
  • 1/2 tsp garlic, granulatedWP_004181
  • 1 Tbsp ranch dressing mix
  • 3 Tbsp OIKOS plain Greek yogurt
  • 1/4 tsp red pepper flakes
  • 1/4 cup fat free shredded mozzarella cheese
  • 2 Al Fresco Buffalo-style  Chicken Sausage burgers
  • 4-5 tsp hot sauce, or tobasco/pepper sauce, divided, plus more for taste, if desired
  • 1/2 tsp oregano, dried
  • 2 Tbsp reduced fat crumbled blue cheese

Preheat the oven at 400 F. Steam the chopped cauliflower. Drain and transfer to the food processor and briefly pulse the cauliflower until it is riced. Combine the warm riced cauliflower with the shredded mozzarella, liquid egg, and spices. Sprinkle a heated pizza stone or pizza pan with the cornmeal and spread the cauliflower dough evenly over top to form the crust. Bake for 20 minutes.

While the crust is baking, add the onion to a small pan, sprayed with non stick cooking spray, and cover, remaining on a low heat, tossing occasionally. Sprinkle with pepper, to taste. In another small skillet, sprayed, add the patties. Break up the patties using two spatulas, and cook over medium heat just enough to begin browning. Drain the meat, and place in a bowl. Toss the slightly browned meat with 1 tsp hot sauce, and set aside.

Remove the set crust and reduce oven temperature to 350 F. Using a spatula, slide around the crust to ensure it is not sticking to the stone. In a small cup, stir the cheese wedges, garlic, ranch, red pepper flakes, 1 tsp hot sauce, and yogurt together, until smooth. Spread the mixture over the hot, baked crust, followed by the caramelized onions. Further chop the shredded mozzarella and top the pizza. Finally, add the seasoned ground chicken. Pour any remaining hot sauce from the bowl over the top and sprinkle with oregano.

Bake for 8 minutes, turn the pizza 180 degrees, top with crumbled blue cheese, and additional 2 tsp of hot sauce. Return to the oven for another 8 minutes, slice, and serve.

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Nutritional Facts: (1/8 pizza)

Calories: 104, Fat: 2g, Sat. Fat: 1g, Cholesterol: 5mg, Sodium: 621mg, Carbs: 8g, Fiber: 1g, Sugar: 2g, Protein: 12g

I served the pizza with a tray of celery sticks and baby carrots on the side. I made a quick dipping sauce using 1 LC Blue wedge, lots of hot sauce, 1/4 cup Greek yogurt, 1 tsp ranch mix, some red pepper flakes, and 2 Tbsp of a light blue cheese dressing (like Walden Farms).

The night was completed with some marble cake our neighbor gave us. Oh my gosh, the frosting was amazing! Tempting! Fudgey! Decadent! Thats what kept us going back for nibbles.

I am completing the rest of the night with my mom and a movie!

Pregnant Combinations

Friday

WP_003977I reluctantly woke up this morning after a wrong night of sleep. Oddly enough, I began my morning with my (Not So) Split Pea Soup. I topped it with broccoli slaw and FF shredded mozzarella. Yum!

I have one, and only one, problem with the show Cupcake Wars. Every time I finish an episode, I really want to eat. Today was no different. I went to the kitchen around lunch time, knowing I wanted something to eat, something to hold me over until 7pm, but not knowing in the slightest what I wanted. I wound up nibbling on a few things, trying to find my taste. The concept of nibbling really gets to me! As soon as ate, I immediately was swamped with a heavy chest and anxiety. Ok, breath, relax, your fine. I tried to clear my mind and fall asleep.

I, again, could not sleep. I kept waking up and tossing. I woke around 530pm, reviewed my resume and cover letter with my mom, and somehow felt incredibly behind.

WP_003978Today is National Punch Day! Not exactly a significant food holiday, but nonetheless, I began my shift with a punch-inspired shake and a coffee, flavored with SF raspberry and SF white chocolate syrups. We had a ton of cantaloupe in the fridge and it needed to be used. I also had a jello mix that I’ve never even touch and felt this would be the perfect opportunity for it!

  • 2 scoops Vanilla shake mix
  • cantaloupe
  • 1 tsp sugar free fat free Strawberry-Banana jello
  • water
  •  ice

My manager asked me to a work a 12 tonight, which I gladly accepted. I packed myself a bowl of Split Pea Soup from the other night for dinner. I sat on 1:1 for my first 8 hours of my shift. I was pretty happy once 4am came! I ate my soup and topped it with salsa and mozzarella! Total genius! The more I eat this soup, the more I love it and the more I realize how filling it is! And the beauty, is that it keeps me full!

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I must say, I was kicking some serious butt at work. I love when I feel completely on point!

Saturday

WP_003982I stopped by the supermarket to pick up a few things for some upcoming recipes. When I got home, I finished my celery sticks that I was too full to eat at work. It was pretty funny. My mom and I, ever since I was a kid, have loved snacking on scallions. I bit into one this morning that rocked my senses! It was so strong! My eyes were watering and my nose was running!

Despite not sleeping well yesterday, and being at work for 12 hours, I wasn’t tired when I got home. I started unloading the dishwasher, and prepping for tonights dinner and tomorrows breakfast. Soon enough, Frank was up and I whipped him up a smoothie. I, then, gave my dad a call, and requested a favor. I’ve been working on some “manly” shake recipes and dad was more than game to be my guinea pig!

WP_003983I debated making myself a shake for breakfast, as well, and thought I deserved a switch up. I toasted a low fat Nutri-Grain Eggo, smeared it with Chocolate PB2, and mashed raspberries! The remainder of my morning was not how I imagined it would be. I never did go to sleep. I anticipate a full on crash later tonight. Mom and I spent like 2 hours listening to music, as I danced around the room and hula hooped. I hula-ed so hard my abs started to get sore.

We slept the rest of the afternoon running errands. Food anxiety only struck once today. Mom had gone to Panera for iced tea and came out with a baguette and my favorite cream cheese ever: Honey Walnut! I decided it was okay to treat myself and tore off the butt of the loaf and dipped it into the cream cheese, and there we went. Oh boy!

The good news, is that after I went to mass, which was the anniversary mass for my grandmother’s death, I was feeling much better. I headed home and created a dinner only pregnant chicks and myself could enjoy. Mom really wanted mashed potatoes and creamed corn, which is one of my all time favorite food combos! I tricked mom and made a batch of my Garlic Cauli-Mash, and topped each bowl with creamed corn. Delicious. I paired my bowl with a spinach salad with chopped roasted red peppers, pickles, and cucumbers, topped with salsa. It sound gross! And it sounds like a crazy combo, but somehow the saltiness of each produce played off each other. This started a frenzy, but in a good way!

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I actually got to 900 calories today, not that I was counting or anything…

I reignited my adoration for creamed corn! Oh gosh! I just love that stuff! I haven’t had in in, geez, probably a year. The night was filled with mother-daughter time, celery, the most crisp and fresh bell pepper I’ve ever eaten, some crackers, salsa, Jax (a snack I haven’t had in ages), and lots more produce. By the time I realized that a food coma would be evident, I was sort of painfully full! At least I had a great night with my mom, she was pleased to see me enjoy eating, and I didn’t freak out.

Like I said, with a complete lack of sleep and a full stomach, only an episode of Star Trek is in my near future. Good night, everyone! I hope your Saturday was as enjoyable and mama-filled as mine!

Sweet 16

Today is a most wonderful day for this family! Beauty is 16, today! Can you believe it? My beautiful beagle is sixteen years old!

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When I was turning 6, my uncle worked for a company that tested on animals. He rescued his dog and for my 6th birthday, grabbed me her half sister: The most beautiful pup I’ve ever seen! I got her when she was just 6 weeks old and I feel so blessed to have 16 years with her, now!  It seems surreal! We weren’t sure if she was going to make it to her 16th birthday with the health problems she was having earlier this year, but we were all wrong!

This was a big day in our house and I was prepared to celebrate!

Our day began with… uh, oh… where are the eggs? We opened the fridge and had to run out to the store so we could have our omelets this morning. My girlfriend Maggie was here so I made breakfast for the three of us, plus a sandwich for dad for work.

I browned up some turkey sausage links while I cooked Barry a jalapeno and spicy cheese egg, which I served with the sausage on toast. HE was ballsy enough to try out new ghost pepper hot sauce on the sandwich, too! For Maggie and myself, I used the the liquid egg substitute, salsa, spinach, and chopped turkey sausage with fat free cheese. She enjoyed hers with ketchup, and I with hot sauce. My breakfast was completed with a mug of coffee, while Barry’s ending with a glass of milk to cut some of the fiery hot sauce.

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After assembling a shopping list, and dropping off dad’s breakfast sandwich at his work, we ran our errands and arrived to see the birthday girl! She was sleeping, of course, but her loud mommy woke her with balloons and kisses!

By far, Beauty’s favorite treat is peanut butter! Duh! Isn’t it every ones? Every year, we typically get a coffee cake or sticky bun to celebrate, but this year, I made a peanut butter creme pie, compliments of Hungry Girl. It was delish! We all were in PB heaven.

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While this was firming up in the freezer, the birthday girl got to lick the spoon… and the bowl, while her mommy made dinner.

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Today, also happens to by National Cheese Pizza Day. I had left my scale at Barry’s and made this without weighing a simple thing, only measuring spoons, same with the salads that accompanied dinner and the PB Creme pie. This was a big step for me. So much so that I needed to take a walk while it was baking…

The pizza was one of the best I’ve made yet! The humans loved it and went back for seconds. The canine of the house was treated to a special meal, as well. I found in a health magazine a while back a recipe for heart healthy food patties for dogs. Both meals were cooking.

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WP_003760Salmon Patties for Pups

makes 8 cakes

  • 1 14.75 can salmon
  • 3/4 cup Italian bread crumbs, or panko
  • 2 large eggs
  • 1 Tbsp olive oil

Combine the first three ingredients and form 8 patties. In a hot skillet, drizzle with half the olive oil and brown one side. Drizzle the remaining oil and flip patties until the other side is browned and patties are warmed through.

These can be frozen and refrigerated.

She, too, wanted seconds! Its her birthday, so, of course, she got them!

Cheese Pizza

serves 4-8WP_003761

The Crust:

  • 1 medium to large cauliflower, chopped
  • 1/4 cup liquid egg substitute
  • 3/4 cup shredded fat free mozzarella, further chopped
  • 1 tsp dried oregano
  • 1/2 tsp dried parsley
  • 2 clove garlic, minced (1 tsp minced)
  • 1/2 Tbsp cornmeal

The Topping:

  • 1/4 cup fat free ricotta
  • basil, to taste
  • 1/4 cup plus 2 Tbsp pizza sauce
  • 1 cup fat free shredded mozzarella
  • granulated garlic, to taste

Steam the cauliflower with 1/3 cup water in a microwave safe bowl covered with plastic wrap. Microwave about 9 minutes. Carefully transfer the steamed cauli into a food processor and blend until the cauliflower is a rice consistency. You should have about 2 1/2 cups of “riced” cauliflower. Mix that with egg, cheese and spices. The mixture will form a dough like consistency. Sprinkle the cornmeal over the hot pizza stone or pizza pan. Spread the dough on a hot pizza stone and bake for about 20 min at 400 F.

Check, using a spatula, that the crust is not sticking to the pan/stone. Allow the crust to slightly cool while you lower the temperature of the over to 350 F. Once slightly cooled, top the crust with an even spread of ricotta, and sprinkle that with basil. Next, spread the pizza sauce, and, finally, the shredded mozzarella. Sprinkle the granulated garlic over the top and bake at 350 F for about 8 minutes.

Slice and serve.

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After our pizza and salads, we digested while Beauty took her full belly to Nap Time Land.

We eventually got the pup up, lit the candles, sang Happy Birthday, and dug in! She was so cute as she kept trying to lick the pan. This picture looks like she is trying to blow out the candles!

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She seriously loved her pie! We could not top watching how much she enjoyed it!

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Happy Birthday, Babygirl!

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One Slice Wit Wiz

Today began with a plan: Refrain Run to the store, grab cat food, swing by the garage and grab my bike, put air in the tire, ride it home and enjoy a shake. Things went just as planned, except for the fact that I left the key to the garage at home. Yay, for Frank being awake because he ran it over to me. It inspired him and he proposed that he grab his bike and we ride together! After walking our deflated bikes to the gas station, we rode them home.

I forgot the muscle groups biking works. My quads hated me! It was so great to see Frank on a bike! He was smiling, and really enjoying himself! This brief little bike ride set us up for a great day of decisions!

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While I prepared our shakes, Frank brewed some coffee. I made Frank a Banana Blondie shake, which is just the Blondie recipe with a banana, and a Butterfinger shake bowl for me, which is a Blondie shake with chocolate protein mix, rather than vanilla. I threw a handful of spinach in mine for a little added vitamins.

After some conversation and mild house chores, and preparation for tonight’s dinner, Frank and I sat down to lunch. A yummy salad! I threw my random, last piece of tempeh from the fridge, the last of the olives, and sliced the last of the onion to make my light lunch. The picture kind of looks like a face…

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I don’t know about you, but I LOVE a good cheesesteak! What  I don’t love is the typical carbs, fat, and excessive calories that go with it. With my new Chicken Steak-Umms screaming my name from the freezer, this was created!

Chicken Cheesesteak Pizza

serves 4-8

The Crust:

  • 1 md to lg head of cauliflower, chopped
  • 3/4 cup fat free shredded mozzarella cheese
  • 1 tsp garlic, minced
  • 1 tsp oregano
  • 1/2 tsp parsley
  • 1/2 Tbsp corn meal

WP_003692The Topping:

  • 1 md bell pepper, sliced
  • 1/2 md onion, sliced
  • 1 cup mushrooms, chopped
  • 1 tsp garlic, minced
  • 4 slices Chicken Steak-Umm
  • black pepper, to taste
  • 2 Tbsp fat free shredded cheddar cheese

The Wiz:

  • 2 Tbsp non fat sour cream
  • 2 slices fat free cheddar cheese

Preheat the oven at 400 F. Steam the chopped cauliflower. Drain and transfer to the food processor and briefly pulse the cauliflower until it is riced. Combine the warm riced cauliflower with the shredded mozzarella, liquid egg, and spices.

Spray a pan well with non stick cooking spray. Add the sliced peppers, cover with a lid, and allow to cook for 9 minutes on the lowest heat. Add the sliced onions, minced garlic, chopped mushrooms, and black pepper, recover, and maintaining the lowest heat setting, allow the vegetables to cook down for 15 to 20 minutes, stirring occasionally.

WP_003693Sprinkle a heated pizza stone or pizza pan with the cornmeal and spread the cauliflower dough evenly over top to form the crust. Bake for 20 minutes. While the crust is baking, remove the steamed vegetables and give them a rough chop. In the pan used to make the vegetables, tear the chicken Steak-Umm slices, season with pepper, and cook. Get your hands messy and toss the chopped vegetables and chicken together.

WP_003694By this time the crust should be done. Remove the crust from the oven. Using a spatula, ensure the crust is not sticking. Sprinkle the shredded cheddar on the hot crust. Then, top with the vegetables and chicken steak mix. Return to the oven for an additional 10 to 12 minutes.

Remove from the oven. In a microwaveable cup, break the slices of cheese and sour cream. Microwave for 30 seconds, stirring every 7 seconds or so. Drizzle the wiz over the pizza, slice, and serve!

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We ate dinner with big refreshing salads. Dad topped his slices with crushed red pepper flakes. Dinner with my daddies!

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Haha! I told my dad that dinner would be ready as soon as I “drizzle my wiz.” He said, “Okay, Snoop. Drizzle your wizzle, dog.” Hahah!

To end the night, Frank and I sat on the porch and enjoyed a sugar free Cherry Popsicle for National Cherry Popsicle Day!

Its early to bed, for me tonight. I am quite sleepy. See you in the AM.

Shout Outs

Shout Out to my mama:

I finished up my Zumba class, last night, and found a voicemail on my cell from my mom, raving about the meatloaf! About 9 years ago, my mom had the gastric bypass surgery and ever since, she has had a difficult time holding pretty much any real food down. Its amazing, really. You would think her body would crave protein, but the only foods that settle are things like chips and pizza. Its pretty bizzare.

So one of my nutrition goals is to cook food that my mom will and can eat. She devoured last night’s Honey Mustard Crusted Poultry Loaf! I think the trick with her is lean protein. When I cook soy products for her, she enjoys it. Last nights meatloaf was super lean!

Then, she began to tell me how much mashed potato she ate! She couldn’t believe it, either, that is was cauliflower!

At this time I was in the Walgreens, grabbing a bottle of water, crying in the middle of the story. I felt like such a goof, but I had never heard my mom talk about my cooking like this!

I also mentioned I dropped dinner off to Barry at work, last night, and he sent me this:

“Dinner was excellent hun. It was finished before you text me. Superb!”

The time that elapsed between me dropping it off and texting him was under 15 minutes! Haha! I think he was just hungry! Haha!

Shout Out to all you carb-counting, comfort food loving followers! This is for you!

Garlic Mashed Cauli-TatersWP_003265

  • 1 medium cauliflower, chopped
  • 1 tsp minced garlic*
  • 2 tsp Brummel and Brown light butter spread
  • 1 tsp garlic powder
  • 1 tsp low fat original creamer
  • salt and pepper, to taste
  • sour cream, fat free cheddar, real lean bacon crumbles (optional)

In a microwavable bowl, add a splash of water, about 1/4 cup, and the cauliflower, cover with with plastic wrap, and microwave for 9 minutes. Carefully, spoon the cauliflower into a food processor and add all the other ingredients. Whip it up and occasionally vent the processor to relieve the steam pressure.

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*If resources and time allows, roast the garlic before adding it to the mix.

MMMM! For a carb-lover, such as myself, I was in heaven with its garlicy, creamy, potato faker goodness!

Shout Out to my girl, Alex!

Every week, you read about my time at Zumba. Well, now its time to meet the girl behind it all! Alex kicks some serious Zumba ass and I love her classes. She incorporates, not only Latin-style dances, but Indian and hip-hop. Having such a variety of styles, music, and Alex’s personality, keeps me coming back every week!

I asked her after class if I could share her Facebook page with you, so if you’re in the area, look her up, and come join the party!

After dinner, last night, I suited up and headed to Zumba. You know I’m about to go hard when the pink pre-wrap headband  comes out!

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Zumba with Alex always send me home hyped with energy and good vibes, and I sleep like a rock!

WP_003277And Alex must have worked me hard, too, because I was hungry when I got home! Yay, for Special K Chocolatey Strawberry 90 calorie cereal bars!

throwback to sophomore homecoming 2006

On the Food Front:

Shout out to my Sista from Anotha Mista (literally):

Caterina is my step-sister, Frank’s daughter. I recently found out that she began cooking. Growing up, I was always the one in the kitchen, but now, Cat has her own recipe blog with wordpress.com. Enjoy!

Soon enough, we will be teaming up for a “Sisters Who Cook” post. Keep an eye out!

As I laid in bed, last night, my tummy began to growl and I snack on a handful of pretzel sticks, which was quickly followed by a mild tummy ache. Maybe it was the duck tongue on the episode of Chopped I was watching. Either way, I tried my best to settle both my belly and my mind…

Yesterday, Barry bought me Kashi’s new cereal: Heart to Heart Nutty Chia Flax! This, topped with flax milk and a handful of freeze dried strawberries, hit my breakfast tooth, this morning. Its like cheerios with a sweetness with flax and chis seeds stuck to each “O”!

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After a late night and a very early morning, thanks to my brothers alarm buzzing for 40 minutes, I laid back down to see if a mid morning nap could happen. It didn’t, but I did give me the motivation to get myself up and going. I got changed, and took advantage of the nice breeze and went for a nice brisk 2 mile walk up to the store, where I, of course, took advantage of the discount produce!

Shorty after arriving home, I wrapped three dill pickles in some lean turkey lunch meat to replenish my sodium electrolytes. My walk made me feel a little less guilty about sitting on my tush for the next hour studying.

The tummy began to grumble, again, about 2 hours later, to which I responded with POPCORNERS (its terrible how good these are). I, then, realized a better, crunchier, more refreshing option! I felt like a genius! Celery!

WP_003278This leads me to admitting a very serious problem: My name is Sammy Bundo, and I am a salsa addict.

Yes, we know I’m a dancing fool, but I am referring to salsa of the chunky variety, especially the homemade stuff! “How filling and refreshing and yummy was my celery and salsa,” you ask? Yummy enough to account for majority of the missing salsa from this jar! New favorite health snack! 

Lunch time was not the last appearance of salsa for the day. After dinner, snacky Sammy kicked in and nibbling ensued. I introduced dad to the snack, and he couldn’t believe was good it was! We wound up finishing the celery and a bell pepper, that we used for dipping. The jar is almost empty! I’m serious when I say try this combo! It feels like your chewing and chewing and its sooooo good!

So, Tuesday was meatloaf, and potatoes, and tonight’s comfort food was pasta! Dad and I are both suckers for scallops, so when I came across this at Trader Joes, I scooped it up!

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Saucy Scallops with Mushrooms in an Emmental Cheese sauce! I didn’t know what emmental cheese was, but I was sold! (Emmental cheese is a swiss cheese, by the way).

I threw this in the skillet with salt, pepper, garlic powder, oregano, crushed red pepper flakes, additional mushrooms and peas, and reduced fat Parmesan.

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MMM! The sweet peas and scallops with the earthy tones of the mushrooms was absolutely delicious with the creamy white white cheese sauce! While pops prefers pasta, I topped a bowl of Fettuccine Tofu Shirataki Noodles with the saucy mix, and served both up with a glass of wine that I had gotten on my trip to San Jose and some garlic toast.

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WP_003279The wine was a Rose wine from Napa Valley, CA called Ménage à Trois. It was a complete combination of sweet and dry and refreshing and tart! Perfect for what a rose should be! We actually finished the bottle of wine, which is probably why I had the munchies. The wine was delicious! I’m going to keep an eye out for it on the east coast.

Continuing our guilt-free snacky adventure as we watched our Redbox movie, Flight, I serve up a big bowl of the Chocolate Peanut Butter Arctic Zero, sprinkled with Chocolate PB2, multigrain cheerios, for crunch, and jimmies!

The remainder of this night, I plan on sleeping, hopefully, and studying away.

Big news: I scheduled the date, time and location of my NCLEX exam! I had a hard time clicking ‘confirm,’ I was so scared! I can do this… maybe the munchies were wine induced and nerve-related… who knows, but please keep me in my prayers!

Meatloaf Mania

This morning began with a girl jumping on top of me, tickling me and asking me out for breakfast. After some coaxing, Maggie, her boyfriend, Barry and I headed off to Denny’s. I haven’t been to a Denny’s in probably 10 years so I looked up the menu on the drive. The most amazing pancake breakfast off the Fit Fare menu caught my eye, leaving me craving this meal: Banana Pecan Pancake Breakfast!

“Glazed pecans cooked into two hearty wheat pancakes and topped with fresh banana slices. Served with two scrambled egg whites, two strips of turkey bacon and a side of warm syrup. Fit Fare® Lean: Under 15g of fat. Fit Fare® Fiber: Over 8g of fiber.”

What a surprise when I clicked the nutritional facts and found this so-called “fit” menu item was 750 calories! 750 calories is NOT fit, Denny’s!  I knew it was too good to be true! But at least I can make them at home 😀

In the end, after endless time spent weighing my options, I decided on the Fit Fare Omelette, minus the cheese.

“Egg white omelette with spinach, mushrooms, freshly made pico de gallo and shredded Cheddar cheese. Served with two slices of turkey bacon and seasonal fruit as your side choices. Fit Fare® Light: Under 550 calories. Fit Fare® Protein: Over 20g of protein.”

Barry made his own pancakes, Blueberry banana, with a side of eggs, hash browns, and bacon.

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Marie’s Meatloaf. How can I describe mom’s meatloaf?

More More More! Give me! I’ll fight you for it! Get back! I’ve got a fork and I’m not afraid to use it! 

Yeah, something like that…

My mom makes the best meatloaf I have ever had (mmmm, especially the butts, of the ends, of the loaf), so the last time she made it, I plugged it into MyFitnessPal… full fat block cheddar cheese, 85/15 beef, bread crumbs…

Needless to say, I needed to try my hand at it. I’ve recreated mom’s loaf using extra lean beef and it still rocked. Sunday, I recreated it using a ground poultry blend, fat free cheese and Fiber One cereal bread crumbs.

The magical thing about meatloaf is that the possibilities are endless! In the past, I’ve thrown in vegetables, sauces, meats… literally, anything my kitchen had…

The cool thing about my mom’s meatloaf: no condiments required. All the flavor is in the loaf!

Basic Bundo Poultry Loaf

serves 8

  • 1 lb 98% fat free ground chicken
  • 1 lb 93 % fat free ground turkey
  • 2 1/2 Tbsp onion soup mix
  • 2 1/2 Tbsp Shake n Bake BBQ glaze, powder
  • 2 Tbsp Fiber One Original bran cereal
  • 1/4 cup fat free shredded cheddar cheese
  • salt and pepper

Preheat the oven to 325 . Using a Magic Bullet, or other processor, grind the cereal until fine. Combine all ingredients in a bowl. Shape loaf.

Either store in the freezer, wrapped in plastic wrap and foil, or bake.

To bake, wrap in foil, and puncture holes at the bottom to allow for fat drainage. Bake for 1 hour. Carefully open the foil and expose the loaf and return to the over to bake for an additional 20-25 minutes, until golden brown.

Nutrition per 4oz serving:

Calories: 172, Fat: 5.6g, Sat. Fat: 1.2g, Cholesterol: 78.1mg, Sodium: 412.2mg, Carbs: 5.7g, Fiber: 0.8g, Sugar: 1.9g Protein: 24.5g

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The Basics

Mustard Crusted Bundo Poultry Loaf

serves 8

  • 1 lb 98% fat free ground chicken
  • 1 lb 93 % fat free ground turkey
  • 3 Tbsp onion soup mix
  • 2 Tbsp Fiber One Original bran cereal
  • 1/4 cup fat free shredded cheddar cheese
  • 4 Tbsp Bundo Honey Mustard Sauce, separated, plus more, if wanted
  • salt and pepper

Preheat the oven to 325 F. Using a Magic Bullet, or other processor, grind the cereal until fine. Combine all ingredients, and only 1 Tbsp honey mustard, in a bowl. Shape loaf. Once shaped, brush 2 Tbsp honey mustard sauce over all sides of the loaf. Wrap in plastic wrap and refrigerate or freeze, with a wrapping of foil, until ready to bake.

To bake, wrap in foil, and puncture holes at the bottom to allow for fat drainage. Bake for 1 hour. Carefully open the foil and expose the loaf. Brush the last 1 Tbsp pf honey mustard and return to the over to bake for an additional 20-25 minutes, until golden brown, at 360 F.

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Something to remember: ground turkey, and especially ground chicken, will not brown like ground beef!

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Nutrition per 4oz serving:

Calories: 177, Fat: 5.6g, Sat. Fat: 1.5g, Cholesterol: 75mg, Sodium: 25mg, Carbs: 4.5g, Fiber: 0.8g, Sugars: 2.8g

After slicing up the meatloaf, I decided to brown the sides of the slices in a pan and a brush more of honey mustard! I just love that sweet and spicy mustard!

After steaming up some broccoli and topping that with garlic, I threw another surprise on the kitchen table! People were raving about how yummy the garlic mashed potatoes were, which I topped with fat free cheddar an some real bacon crumbles! My dad couldn’t believe it when I told him it was cauliflower!

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Garlic Mashed Cauli

With the leftovers, I packed up dinner for when mom gets home from work, and since Barry is working night shift, I made a meal for him. I also made dad a meatloaf sandwich for lunch tomorrow with Bundo Honey Mustard Sauce and BBQ sauce! Can you say, “drool-worthy?”

I just thought about how good these loaves would be with a fat free Monterrey or Pepper Jack…

MMMMM….. See meatloaf is magical! You can dream it into anything!

Berri Yummy

This morning began with my Copy Cat Shake! I love this one! But I must admit, it was a rather clumsy morning. When I initially transfered my shake into my travel bottle, I spilled quite a bit onto the counter. Then, once I got into the car, I tipped the bottle over and some spilled onto the floor. And smart me, I don’t have floor mats. Despite trying to clean it up, I’m so nervous that the next time I walk in my car, I’ll be choked by the stench of sour dairy products.

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I have felt bloated all day! Seriously uncomfortable! I keep looking at my belly thinking What the heck is going on? Where did that come from? You look pregnant!

This gets frustrting, especially since I’ve been happy with my eating last last two days. When I arrived home, after todays events, I wanted something sweet. Not because I was necessarily hungry, but just because. I allowed myself two Nutter Butter cookie sandwiches. This quickly spiraled, not terribly, into pretzel sticks and nutella. Although it was not an earth-shattering binge, it was one of which should not happened. (And I’m sure all that salt did not help the bloate feeling.)

Anyway, todays events began around 830 with a drive to the funeral home. I attended the viewing and as I went down the line of daughters, my emotions were harder to hold back. “He loved you! He always wanted to best for you,” said his oldest daughter. That was it! The waterworks started. We headed over the church, were the euologies were presented but the 3 daughters, and some of the grandchildren. When the beautiful ceromony ended, I reunited with my grieving family in front of church. As I hugged my cousin, he grabbed me tight and began to cry. He is one of those people, who I can not see cry. As soon as I see a tear in his eye, I started crying… it never fails. The burial consisted of a bagpipper and a 21 gun solute.

We finished the afternoon at the luncheon. I didn’t feel it was appropriate to photgraph my food here, concidereing the circumstances. I filled my plate with loads of fruits and vegetables. The grilled chicken breast and roast beef were tops! I ket going back for more. I treated myself with a cookie and order three cups of coffee. Yes, three! Not because I was THAT tired but because the mugs were so tiny! It held maybe three ounce of coffee!

Feeling full and bloated, I was worried about my eating the rest of the day. After snacking on some rice cakes and nutella, I made a roasted cauliflower salad on spinach with some sliced honey ham.

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Shortly after, I recieved an interesting phone call from a friend from high school asking to help him with a film project. He is curently filming a trailer to get funding for a company to start production on an independent film. Our society is obsessed with zombies. I just don’t get it. Nonetheless, I played a mourner at a funeral (of all days to play a mourner), who at one point is killed and eated by a zombie. I can not wait for the screen shots to come back so I can share them with you! Its hilarious to think about some of the shots he got! It took my mind off how much body hating I was doing and it was a fun time.

After filming with some high school friends, Mags and I went out for froyo.

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I hadn’t had frozen yogurt in the longest time! I did not have any last summer because I was “sick.” The two of us used to go out every week for froyo back in the day. I made very smart decisions at BerriYummy! I grabbed a shot of no sugar added vanilla froyo and topped it with sliced almonds, strawberries, raspberries and mangos, and, I’ll admit, a sprinkle of crushed butterfinger! Spectacular! A winning combination! (Mags went with the chocolate cravings).

 

After departing, I headed home and went to pretzel town.

Is this the feeling of being a nurse?

I heard the doorbell rang, and I could not go back to sleep. So I woke up and made a shake to wake me up, fill me up, and help replenish my muscles from the morning workout. Since today is National Peanut Butter Lover Day, I threw together the classic:

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1 Tbsp Low Sodium Better n’ Peanut Butter

2 scoops Chocolate Metabolife

1/4 tsp xanthum

ice

Night shift was smooth sailing with the exception of a few fevers. And my eating was good, too!

WP_001378 This included some garlic and cauliflower soup (I’ll share the recipe later), baby carrots, and a clementine!

As soon as I got home, I crashed! I woke up around 1 pm, just in time to get ready for another shift.

To give myself some energy, I ate Chobani Blood Orange Greek yogurt topped with chia. Is it supposed to taste a little orange-y?? I did not get that…WP_001382

Before leaving for work, I ate this baby…

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A dark chocolate covered pineapple that I picked up from the Farmer’s Market. Interesting…

Tonight, something amazing happened. I’ve never been more flattered! A mom grabbed me and told me to visit her daughter. Apparently, her Aunt brought her a stuffed puppy dog and she sleeps with it every night. Her mom asked her why she named the puppy, “Sammy.” She said, “after my nurse friend Sammy!” I was floored! So sweet! Is this what it feels like to be a nurse? To establish that relationship with a patient? I love it!

Dinner was Chicken and Carrot ravioli topped with green beans and basil pesto. Yum!

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I ate dinner early so I got hungry around 9:30pm and grabbed a snack pack of Lorna Doones. This was my first interaction with these cookies and i must say, they were satisfying and delicious.

A girl from work kept talking about calzones and chicken wings on our way out the door and I started to crave a calzone! My step dad ordered pizza last night so when I got home I snacked on a piece of left over.

My eating is not perfect but it is getting better every day and I’ve been more in tune with being able to recognize fullness. Thank God!