Manly (and Slimming)

Hey all you Manly Men out there! Take a bite of this! 

20151203_204614_001-1[1]London broil is a rather inexpensive piece of beef, can easily be frozen and thawed, and doesn’t get tough in the soup-making process. It was also convenient since I happened to find a ton of it in the freezer… Cubing the steak is super easy when cutting a partially thawed piece.

Vegetable Beef and Barley Soup

makes 16 servings

    • 1 1/2 lb london broil, trimmed of fat
    • 6-8 Tbsp brown gravy mix, low sodium
    • 2/3 cup onion, chopped
    • 1 Tbsp garlic, minced
    • 2 Tbsp paprika
    • 1 Tbsp thyme, dried
    • 2 tsp oregano, dried
    • 1 tsp parsley, dried
    • 1 Tbsp minced/chopped dried onion
    • 1 tsp ground rosemary
    • 3/4 to 1 tsp black pepper, to taste
    • 1/4 to 1/2 tsp salt, to taste
    • 1 bay leaf
    • 6- 7 cups water
    • 4 cups chicken broth, fat free, low sodium
    • 2 cups beef broth, fat free, low sodium
    • 3/4 cup barley
    • 1 (15oz) can diced tomatoes, low sodium
    • 2 1/2 cups celery, chopped, including leafy ends
    • 1 1/2 cups carrots, chopped
    • 2 cups kale greens, rough chop
    • 2 (10oz) mushrooms, white button, chopped
    • 1 cup green beans, cut (frozen will work)
    • fresh parsley, chopped, to garnish (optional)
    • oyster crackers (optional)

Cube the london broil into equal bite-sized pieces and place in a large pot. Add the onions through rosemary. With a large spoon, toss everything in the pot to coat the meat and onions.

Place the pot over low heat, add water and broth and cover. Allow to simmer for 40 minutes, or so. Add barley, cover, and bring to a boil. Once at a boil reduce heat back to low, add vegetables, cover and allow soup to simmer for 1 to 2 hours.

*I’m curious if using Italian seasoning could substitute many of the green herbs… let us know in the comments if you try!

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Keep covered, remove from heat, and allow soup to cool. Refrigerate, freeze, or my favorite recommendation… Mangia! Top and garnish to your liking.

Nutrition based off 6 Tbsp gravy mix

119 calories!

Ha! I’ll take TWO!

Turkey Day Salad

20151201_193803[1]Last year, I watched leftover sweet potato casserole not only be transformed into sweet and tart pancakes, but also be devoured in record timing! In the spirit of repurposing leftovers, and Thanksgiving having just pasted, I wanted to make Turkey salad. Okay, dad REALLY wanted me to make turkey salad.While he envisioned classic turkey mayo celery, onion, I wanted something new.

 

Turkey Day Leftover Pesto Salad

inspired by A Communal Table

makes 4-6 servings

  • 1 cup kale greens
  • 1 Tbsp minced garlic
  • 1 stalk large (11″-12″ long), Celery, raw
  • 0.75 oz fresh basil (about one store bought package from the produce department)
  • 1/4 tsp black pepper
  • 1/8 tsp ground sage
  • 2 Tbsp reduced fat grated parm-style topping
  • 1 Tbsp blue bonnet light, melted
  • 2 tbsp Jellied Cranberry Sauce
  • 1 tbsp Light Mayo
  • 1 packet Splenda
  • 2 Tbsp plain Greek nonfat Yogurt
  • 2 tbsp Reduced Sugar Craisins, divided
  • 14 oz chopped cooked leftover Turkey, approximately 4 loosely packed cups
  • 2 tbsp Sweet frozen corn, defrosted, or leftovers from the BIG dinner

20151201_185916-1[1]In a food processor, blend kale through grated parm, while drizzling in the melted butter spread. One all ingredients have been broken and combined, add cranberry sauce through yogurt, and only 1 Tbsp of craisins. Pulse to combine.

Stir the kale pesto into chopped turkey, as well as the remaining tablespoon of craisins and the corn.

Nutrition (1/4 of recipe):

Calories:217, Fat: 10g, Sat. Fat: 3g, Cholesterol: 72mg, Sodium: 224mg, Carbs: 14g, Fiber: 2g, Sugars: 5g, Protein: 22g

This is actually the first pesto I’ve ever made, and I am pretty darn proud! The kale was a last minute concept when I went to the market for basil and saw a display of huge bags of kale on manager’s special.

This has just the right amounts of sweet, tart, and  savory. I’m sure you could add more cranberry sauce to make it sweeter. I like how all of it blended to nicely, and hid the tang of the Greek yogurt, so much so that the mother of anti-yogurt campaign, my mom (and no, that is not a real campaign) couldn’t tell it was present. I think even adding more corn would had more of a juicy pop to the salad, as well.

The first taste of this, other than the spoon, was placing 1/4 of the recipe in a warm tortilla and toasting its sides in a pan. Dad and I cheers-ed, as we split this warmed wrap. We devoured our halves, which was quickly followed by a panini style sandwich.

Side note: Back in the day, when my parents had just been married, they got a sandwich maker, which is like a waffle iron, but for sandwiches. I claimed this in their divorce.

I spread amount 3/4 tsp of light buttery spread to the inside sides of light multigrain bread, spread the turkey salad, and sealed it in the sandwich maker until bread was golden brown. (If you don’t have a sandwich maker, just make it like a grilled cheese.)

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Eat with a fork, in between bread, in a wrap. Eat it cold, warm, or hot.

          Moral of the story… Just eat it.

                              Warning of the story? You might not be able to stop.

Roasted Vegetables: Crock Pot Recipe #7

Wednesday:

I went to class this morning and while waiting, enjoyed a Muller Mousse Parfait. A girl I’m in clinical with loves these, so I gave it a try.

WP_001225I tried the peach passion fruit, figuring if I was going to try something, I might as well try the most exotic sounding. I topped it with both ground flax and chia, and it was delicious and filling! I only have one complaint: way too much sugar! Seriously, it had a whole days worth of sugar in it!

After this cardiac cram session, I hit the gym. I had a full workout planned but as I was doing it, I realized I was not going to be able to complete it, if I needed to get some sleep for night shift. I only worked out for an hour or so. I was so bummed when that I had to leave. Have you ever been so into your routine, you just didn’t want to stop. Seriously, even the shuffle on my iPod just kept giving me great songs to power up to!

I hit the sheets when I got home, unfortunately  only getting about 2 hours of sleep for my 12 hour shift. I made something that was LONG overdue: a shake. Iv’e been checking up on this blog I found and she made a shake that sounded delicious, so I gave it a go. The following was whipped up:

handful of kaleWP_001227

handful of frozen, pitted dark cherries

1 scoop Herbalife Vanilla Formula 1

1 scoop Herbalife Vanilla PDM

half a frozen banana

1 Tbsp sugar free cheesecake pudding mix

and lots of ice!

Pretty darn tasty… Actually, dad asked me to make him one for Thursday morning!

WP_001228Thursday:

Over the course of the long night, I did some pretty wise snacking choices, suck as graham crackers, sugar free pudding, and 94% fat free popcorn. I have to same, though, my favorite meal of the night, was the Raisin and Spice Oatmeal. I stirred in a little PB, and mmmmmm good!WP_001231

After I got home, I started preparing the crock pot. Tonight’s recipe is in preparation for tomorrow’s dinner (I can’t wait!)

Once all the ingredients were in the crock, I sat down to finish some homework and enjoyed a nice bowl of Banana Nut and Peanut Butter Cheerios, a cup of Pumpkin Spice coffee with some sugar free french vanilla powdered creamer and a few dark chocolate covered espresso beans to keep me going for the day!

Katie loves crock pots too and I remembered a while back she posted about roasting vegetables in a crock pot. Being the sucker for veggies that I am, I starting thinking up ways to use these veggies. Over rice? with sausage? In a pita? The possibilities are endless! Needless to say, I hit up the discount produce shelf…

Roasted Crock Pot Veggies

2 bell pepper (I like using colors)WP_001233

3 cloves garlic, slivered

half an onion, sliced in rings

a few baby portabellos

1 large carrot stick, sliced into very thin coins

handful of sun-dried tomatoes, sliced thin

1 small eggplant, sliced to 1/4 in thick

spices, to taste

Prepare all the vegetables, adding or subtracting vegetable that you enjoy, and toss them in the crock pot. Season, cover, and cook.

The original recipe calls for oil, but instead, I just gave the top of the veggies a quick spray with some non-stick pray and few shot a liquid aminos. I couldn’t find my Italian seasoning in the cupboard, so I used some granulated garlic, black pepper, parsley, oregano, and basil, and gave it all a nice toss.

WP_001235Cover the pot and look on low, stirring occasionally.

During class, I was starting to sense some hunger creeping up on me. I looked around the room, and wouldn’t you know like four people were chopping on protein bars! AHHHH! I knew this would be tough!

When I got home from class, the house smelled like a warm garden… fresh veggies in the air! I hustled into the kitchen to give them a stir and a try. I was so happy with how they turned out! The carrots were just the right consistency  the onions became translucent  the peppers and mushrooms cooked down, the tomatoes got soft and sweet, the eggplant absorbing all the flavors…

I had some leftover turkey sausage to I put a little in a tortilla with some veggies and I was in heaven! This most definitely will be a meal another night.WP_001237

As for tonight’s dinner, I was jonesing for a Wendy’s Jr. Hamburger, and mom was really eyeing up the chili. My creation was a chili dipped burger! YUM! I snacked on some mixed fruit for dessert!

Over all, the last 24 hours was pretty decent with food… only a few minor binges.

After meeting up with Mike to finish our assignment, I tried to squeeze in a workout before being detained in nursing labs for 3 hours. I was able to squeeze in the following workout, based off of Julie’s Beat Boredom Interval Workout:

Weights:

Sitting Crunches 15reps 4 set 53 lbs
Tricep Extensions 15reps 4 sets 20 lbs
Sitting Crunches 15reps 4 sets 53 lbs

Elliptical:

0-10 min 11 resistance
10-1230 13
1230-15 14
15-20 11

Repeat Weights

Treadmill:

1-5 minutes 4.2 speed 8 incline
5-630 7 1
630-8 5 1
8-10 4.2 1

Now, I ready to crash, wake up refreshed, workout, watch some lectures, and cook you all a wonderful Friday Lenten dinner!Even though, I was totally sleep deprived, I did not want to leave. These last two days I’ve really been in the workout zone!

Antioxidants

You know I never let anything go to waste. I had blanched a pear in some lemon juice and frozen it a while back. I woke up really wanting to use this pear in a shake this morning. I had seen a couple shake recipes using pears so I played of of those to make this mornings shake:

1/2 frozen pearWP_001074

1/4 to 1/2 frozen banana slices

2 -3 tsp cashew butter

1 scoop Herbalife Vanilla Formula 1

1/2 pkt Fruitein Rainbow Shake mix*

1 cup Bai5 Brasilia Blueberry

handful of kale

1/4 tsp xanthum

ice

I wanted something filling, with some natural sugars to keep me powered through this study day. This shake is like an antioxidant heaven!

Studying ensued for the rest of the day. I realized I needed my first study break after a period of delirium when I began baby talking to Beauty… a quick little circuit should do the trick.

Back to studying until hunger kicked in… As I grabbed some Wasa, nutella, and Planters Berry PB, mom went and got Arby’s for dinner (Yay, coupons!). French dip with a bit of horsey sauce! Yum!

I also had an Orange Cranberry Gnu bar, which did a great job holding me over for a while! (look for the Gnu review, coming soon!)

Studying for the rest of the night! Wish me luck tomorrow!

* I found Fruitein at the co-op and wanted to give it a try. The Rainbow flavor caught my eye as a power house of health! It has over 115 Whole Food Concentrates. I mean, the ingredients list blows my mind: white fig, carrot, pomegranate, yellow pepper, pineapple, garlic, spirulina… and things I’ve never heard of: noni? mangosteen? wolfberry? The shake is vegetarian and gluten free.

Upside Down Kinda Day

Last night’s dinner was super filling! 

I woke up this morning determined to start this funky-scheduled day with some pep. When I start my day with exercise, I always feel invincible for the rest of the day. 

I began with cleaning out the fireplace and bringing in some fire wood from the 20 degree F porch to warm up the house. Once I got my pyro-fix, I started Julie’s Super Sweaty Ab Workout (one of my favorites)! Mountain Climbers kick my butt every time!

Once I completed this, I whipped out the magic bullet. I really wanted to use my homemade cashew butter today so I looked to my fellow nut butter lover, Julie, for some inspiration. The following found its way into my tummy:

half of a frozen banana

1 tbsp cashew butter

Strawberry Dannon Light and Fit yogurt

1 scoop Herbalife Vanilla Protein Drink Mix

1 scoop Herbalife Vanilla Formula 1

15g (1/4 to 1/3 cup) kale, chopped 

1/4 tsp xanthum

Image

After enjoying majority of this smoothie bowl and some serious brain freeze, I needed to knock out a lecture before class today. This bowl was so filling, I did not even think of food till close to 1600.

The reason I call this an “upside down kinda day” is because I work night shift tonight. Its different when you work 11pm to 7am consistently because your body adapts to that schedule, but when you work it every now and then, you just need to suck it up, sleep when you can, and power through. It also messes up my eating… like when do I sleep? What’s breakfast? Whens dinner? I feel like on days like this I eat alot of snacks, and not so much meals…

I was greeted by this view as I walked out of class:

SNOW!

SNOW!

And this pretty site on my way home:

My neighborhood is so pretty when it snows!

My neighborhood is so pretty when it snows!

After I got home from a really informative lab, I had a big bowl of fruit, from The Fresh Market, and topped it with some low fat cottage cheese! YUM!

While I am at work tonight, I will working on some reading for school, and of course, working on tomorrow’s post.

Peachy Keen x 1000

After my cookie spree and the rest of the amazing foods at Immediato’s Bistro, I woke up still full and in the mood to work out. I’ve completed all of Julie’s circuit work outs, except for one: The 1000 Rep Workout! Frankly, it has always scared me a bit. I don’t know what came over me but I did it! I felt victorious! I was sweaty and smiling!
I thought the squats were going to be the hardest part for me, but it was actually the 50 seconds of wall sits! i wanted to scream! For the rest of the day I was filled with energy! I even called my dad and he came over and we took the pup for a walk! For the next week the high is about 25 degrees so we really needed to take advantage of this weather!
I love taking a walk with dad and Beauty. Beauty is getting old, so I love seeing that she still has some pep in her step. Dads getting old, too, so I like to see that hes got some spunk left, also. Just kidding, dad! But in all sincerity, I love walking with my dad. Sure we talk on the phone or over dinner, but its like a different kind of conversation. I don’t know, but its just different and I love it!
After we got back, Beauty decided it was nap time. Me? I decided it was food time. I’ve been on a bit of a yogurt kick lately and wanted to try this:

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I really wasn’t that impressed. I like the chunks of peaches, but there wasn’t much of a peach flavor. Therefore, I decided smoothie bowl was the route to go. The following was whipped up in the Bullet:

1 (6oz) Chobani Non-fat Peach Greek Yogurt
100g of frozen sliced peaches
20g of kale
1 scoop Herbalife Vanilla Protein Drink Mix
1 scoop Herbalife Vanilla Formula 1
1/4 tsp xanthum
ice

I find that the bowls where I use greek yogurt, keep me the most full and satisfied. Like with the bananas, when I notice fruit is starting to turn, I’ll slice it up and freeze it for my shakes. I remembered I had some slices of peach in the freezer. I think in today’s case, I used too much kale and did not have enough peaches.

The shake was decent, but it was missing some sweetness… Lightbulb!

In this post I discussed how I really was not a fan of thePeach and Raspberry Honey Bunches of Oats, but I enjoyed it dry… I topped the shake with this cereal. It added that fruitiness and crunch it was missing.

Rendezvous 302

On nights that I binge, I have a hard time shutting my self down. I try to utilize that energy. Last night I was quite the multitasker! I fell asleep around 0300 after alternating between watching lectures, watching Footloose, working out, and looking up crock pot oatmeal recipes (I’m determined to get my dad to like oatmeal).

Crumple, crumple, crumple… thats the sound that woke me up this morning. My mom was crumpling up papers to start a fire. Buzzzzz, Buzzzzzz…. the sound of my dad calling my cell. Do these parents have some timing or what?!

Well, it was noon…..  😛

I had every intention of taking Beauty for a run this AM but it was bitter! Instead, I did a quick 20min Dave Sinclair workout OnDemand and finished just in time to head off to class.

I wasn’t the least bit hungry till about 1630. However I did manage to sneak in one of my favorite candies: Russell Stouffer’s Sugar Free Peanut Butter Crunch! Have you ever known me to turn down PB? I think not!

I ran out of cottage cheese last night (OH NO) so dad decided to rendezvous at ShopRite to pick up a few things. Like I said, I parked further away from the doors and ran to and from my car. I walk swiftly in the stores and to my classes. In my mind, every bit of extra anything counts (at least thats what keeps me sane).

For dinner, I made the mother of all smoothie bowls, black forest cake style!

The following went into the magic Bullet, into a bog bowl, and then into my tummy:

3/4 cup frozen unsweetened pitted cherries
1 Danon Light and Fit Cherry Greek yogurt
1 scoop Chocolate Metabolife
1 Tbsp Herbalife Personalized Protein Powder
1/2 Tbsp Hershey Cocoa Powder
1/2 tsp ground flax
ice
1/4 tsp xanthum
1 cup (about 20g) kale
splash of rum extract
1 sugar free oreo

After i poured it in the bowl and took a few bites, I realized what would make it even better: Ch-ch-ch-chia Seeds! I topped the bowl with about 1 1/2 Tbsp.

The bowl was so filling with 9g of fiber and 25g of protein, I ate half and had to finish the rest later the night.

I need to be an early bird for work tomorrow.

Nighy Night

Some Like It Hot: ChiliJamb: Crock Pot Recipe #3

The following was inspired by this recipe from Wholefoods. I had some chicken sausage that I did not particularly care for, is it was, so I wanted to use it in a creative way. Because of the flavoring and seasoning of the sausage, my goal was to create a sweet and spicy combo. The final results weren’t exactly what I had planned, but tasty and filling, nonetheless, with the sweet n spicy combo I intended. It was kind of like if chili and jambalaya had a baby…

             

We like spice in the Bundo house, but my mom and stepdad don’t particularly care for the heat. Like I said, “Some like it hot;” especially me!

Sweet n’ Spicy ChiliJamb(alya)
1/2 cup dry quinoa
2 cups water
2-3 cloves of garlic, minced
2 Tbsp apple cider vinegar
1 package (5 links) Thin n’ Trim Peach Chipotle Chicken Sausage, cut into 1/4in coins
2 cups kale, packed (about 50g)
1/3 cup dry black beans, then cooked (or 1 can of black beans)
1/2 cup plus 2 Tbsp Pineapple Salsa (I used Trader Joe’s), plus more for garnish
1/3 cup frozen corn
1 cup onion, chopped (about 4oz)
1 (4oz) can fire roasted diced green chilies
1/4 tsp cayenne pepper
1 Tbsp cajun seasoning
dash salt

Toss onions, chilies, garlic, and seasoning in a pan. Cover and cook down. Throw all of the other goodies in the crock pot. Cook on low. Once the onions start to become transparent, throw into the pot, and cover until din-din. Stir and divide among 6 bowls. Top each with a bit of the pineapple salsa, for bit of sweet, and enjoy the sweet n’ spicy stick to your ribs chilijamb!

           

Calories: 150
Total Fat: 2.8g
Sat. Fat: 0g
Cholesterol: 14.1mg
Sodium: 328.7mg
Carbs: 18.8g
Fiber: 1.4g
Sugars: 2.1g
Protein: 12.1g

Its a shame I didn’t make this yesterday in honor of “International Hot and Spicy Foods Day!”

I’d like to continue to experiment with this recipe because I feel like it has a lot of potential! I think sliced okra would be a nice addition. What are your suggestions? 

PS for you spice lovers: Did you know spicy foods speed up your metabolism?