Fun With Fiber

I have been having way too fun with fiber! It began a few weeks ago with making some bran muffins. Then, this beautiful pear from my Harry and David package was staring at me and I decided to make Pear Spice Muffins! Fan-Tastic!

Pear Spice Bran MuffinsWP_005155

makes 8

  • 1 (7oz) box Hodgson Mills Bran Muffin Mix
  • 1 large very ripe pear
  • 1/2 cup flax milk
  • 3/4 Tbsp light buttery spread
  • 1/4 cup liquid egg substitute
  • 1 tsp vanilla extract
  • 1/2 tsp pumpkin pie spice

Preheat oven to 350F. Chop the pear into bite-size pieces. Combine all ingredients and half the chopped pear. Once thoroughly mixed, fold in the remaining pear and divided amongst 8 cupcake tins, lined with cupcake paper. Bake for 15 minutes and enjoy!

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Nutrition: per muffin (1/8 recipe)

Calories: 128, Fat: 1.6g, Sat. Fat: 0.1g, Cholesterol: 0mg, Sodium: 178mg, Carbs: 26.2g, Fiber: 3.4g, Sugar: 8.2g, Protein: 3.9g

Dad and I adored the end result! He kept taking them to work for an on-the-go breakfast. I warmed one up at work and spread a little PB on top and the spread melted and it was fantastic!

??????????????Last night, after making two batches on Blueberry scones, I really went into baking mode! I zested 1 lemon, with the zester dad got me for Christmas, and combined it with powdered sugar, and enough warm milk to make a glaze. Wow! Genius! I love lemon and blueberry!

A few days ago, I began to make my own crackers… yes…. crackers… and dad? He loved them! “I need to put these away before I eat the whole bag!” he said.

The first time I made these, I used ground flax. This last batch, I used milled bran.

Fiberful Crackers

make 48 per batch

  • 1 cup ground flax (meal)
  • OR
  • ¾ cup plus 2 Tbsp milled bran
  • 1/3 cup reduced fat grated Parm
  • 1/3 cup reduced fat grated Parm
  • ½ tsp basil
  • ½ tsp basil
  • 1 ½ tsp granulated garlic
  • 1 ½ tsp
  • Pinch of salt
  • Pinch salt
  • ½ cup water
  • ¾ cup water
  • 2 Tbsp flour of choice

Preheat over to 350 F. Mix all ingredients together and spread into a thin rectangle on a parchment paper-lined baking sheet. Bake for 5 minutes. Remove from the oven and slide a sharp knife over the sheet of fiber to cut 8 strips across and 6 horizontally (Sorry, guys, I’m pretty bad at dimensions). Return to the oven for an additional 5 minutes. Remove from the oven. By this time, the squares are formed enough to be broken. Break up the sheet into 48 separate crackers and return to the oven for a final crisp (5-8 minutes)!

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I’m seriously hooked! They go with everything! Salsa, peanut butter (of course), fresh fruit… I even crisped these up more and broke them into my salad as croutons!

Well, being on this bran kick, and in quite a baking mood, I went with the flow and after 2 batches on scones and a batch of crackers, I made another batch of bran muffins. This time with apples (and apple butter)!

Double the Apple Bran MuffinsWP_005254

makes 8

  • 1 (7oz) box Hodgson Mills Bran Muffin Mix
  • 1/2 cup apples, skin on, finely chopped
  • 1 Tbsp apple butter
  • 1/2 cup flax milk
  • 1/4 cup liquid egg substitute
  • 1 tsp vanilla extract
  • 1 packet Splenda
  • 1 tsp apple pie spice
  • 1 Tbsp reduced sugar Craisins, chopped

Preheat over to 350 F. Combine all ingredients! Divide amongst 8 cupcake tins, lined with cupcake wrappers. Bake for 15 minutes. Dig in!

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Nutrition: per muffin (1/8 recipe)

Calories: 118, Fat: 0.9g, Sat. Fat: 0g, Cholesterol: 0mg, Sodium: 169mg, Carbs: 24.8g, Fiber: 2.1g, Sugars: 7.9g, Protein: 3.8g

Can you guy what dad’s breakfast was, this morning?

Fiber is freakishly filling, fun, fiberful, fit, and makes you feel fabulous!

Talk about a recipe overload!

PS. The muffins freeze really well!

Last Saturday

This is not only the last Saturday o f December, nor is it only the last Saturday of 2013, but it is also the last free Saturday that my dad has. The last few weekends, dad has not had to work, so last night, after work, I went to his house to to advantage of this “last Saturday” morning.

We stayed up late last night, surrounded by home-baked cookies (yum). Upon rising and shining this morning, I discovered some Harry & David pears in the refrigerator quickly ripening. Dad mentioned pancakes in conversation, last night, and I whipped up some breakfast.

He was rather skeptical of the idea, but quite pleased with the results.

Spiced White Pear Pancakes

makes 8 pancakesWP_005124

  • 1 medium pear, ripe, divided
  • 1 1/2 servings complete pancake mix
  • 1 tsp vanilla extract
  • 1 packet Splenda
  • 3/4 tsp pumpkin pie spice
  • 1 Tbsp white chocolate chips

Slice the pear in half. With one half, finely chop the pear, with the skin, and add to pancake mix. Add the vanilla, Splenda, and spice to the mix, and mash with a fork. Chop the white chocolate chips and stir into the batter.  Slowly incorporate desired amount of water, mashing with a fork, all the while.

Spray a skillet with non-stick spray. Over medium heat, dollop 2 Tbsp batter, at a time. Thinly slice the other half pear into bite size pieces and top each  batter mound with some pear. Once edges begin to brown and batter bubbles, flip the pancake.

Serve it up!

I loved how moist the pancakes were from the pear! And the occasional bite of chunked pear added another dimension! Dad even mentioned how much he enjoyed the note of the pumpkin pie spice.

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Scrapple and a mug off coffee topped off this meal!

Have a great Saturday!

Strawberries and Mango

I wanted to make today a mildly productive day, and it was. It began with two super yummy shakes!

When I got down to some random frozen fruit, I diced it all up and made one big frozen fruit salad, containing bananas, apples, and assorted berries. This, combined with chocolate protein mix, made and incredibly delicious and creamy shake for Frank. Since I love froyo, oh, so much, and am constantly topping my sugar free strawberry with chunks of mango, I took the cue.

1 scoop vanilla protein powder

1/3 cup halved, frozen strawberriesWP_002900

2/3 cup cubed, frozen mango

1 Tbsp Torani sugar free coconut syrup

Wowzah! That was a tropical dream!

After my shake and a cup of coffee, I grabbed Beauty and pampered her! She got her nails trimmed and a nice bath! It always amazes me how much a dog can shed! Nonetheless, she got a little pep in her step and went to show off how clean and fluffy she was to Bunny.

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I think that little pep tired this old gal out… nap time for Beauty!!!

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Following her bath, I checked on my discounted pears I had picked up. Perfect consistency for my Bakeri-inspired coffee cake! I’ve cooked for Barry, but never baked for him. I made a slight alteration to the recipe. Rather than layering the thinly sliced apple, I finely diced it and incorporated it into the batter. I then layered the pears, since they cook down a lot easier.

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I did have some pears left over, so I did the same and tossed them into the last layer of batter. I feel like the cake was so much moister this time around, since the juices from the apples were evenly distributed.

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Barry stopped by after work and I gave him some. It must have been good because he didn’t have any left by the end of the night and told me it was “delicious” and that I should feel free to make it anytime.

I did not have much an appetite today… but Frank wanted to take me out for dinner… for sushi… Dilemma. I compromised. We ordered a large hot and sour soup (always with added hot sauce) and a large shrimp with steamed vegetables, with garlic sauce. Much healthier and portion controlled than going to a sushi buffet.

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I love this stuff! I could eat it all day! Its just so refreshing, and I’ve really gotten Frank hooked on the stuff, too!

To finish off my night, a little Zumba! I mentioned last week that the instructor invited me to help lead the class. I did it for the first time, today! It was funny, at first, because I had to remember I needed to be the mirror image of what I usually do. It took a few seconds, but it finally got it. Dancing really gets me going and I think the instructor could tell how much fun I was having. Plus, it makes me go harder knowing that people are watching me, and that if I’m having a good time, they will, too!

After showering off my Zumba stank, and folding some laundry, and posting this post, of course, I will spending the rest of the night in bed sending out resumes.

100 and Counting! Sweet and Sour Pork Stir-fry

I am so excited! This is Be Well Bundo’s 100th post!

This blog has helped me so much with managing my crazy, hectic life, growing as a person, reflecting on my life, holding me accountable for my actions, and most importantly, helping to enjoy life again. I am truly thankful to the readers for helping be through my eating disorder.

As hard as I tried, I could not get warm today. Everyone of my patients said to me, “Your hands are so cold! Were you living in an ice box?” Temperatures have really dropped in Wilmington. Where are you sunshine and warmth? I miss you! I took my break early today, just to warm up with some coffee. I also enjoyed a Chobani Pear greek yogurt, that my friend Barbara got me hooked on. To even us out, I brought her Yoplait 100 greek Tropical yogurt. She loved it!

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As of today, I have two more clinical days left. I must say that I never thought of loving a nursing home, but I have really fallen in love with my patients. With the clock running down, I starting to feel the pressure of getting all of these assignments completes, lectures watched, and exams aced! Staying focused on school is the key, not on food and exercise.

To celebrate, the 100th post, lets enjoy:

Sweet and Sour Pork Stir-fry

(adapted from Food Network)

serves 4WP_002188

1 lbs pork tenderloin, fat removed, cut into 1/2 inch pieces

2 1/2 Tbsp balsamic vinegar

pinch of salt

1 Tbsp corn starch

3 Tbsp ketchup

3 Tbsp Splenda, granulated

1 Tbsp low sodium soy sauce

1/3 cup water

3 cloves garlic, minced

1/2 tsp salt

2 large carrots (or about 6 oz), sliced

1 bag frozen stir fry vegetable blend

1 1/2 to 2 cups frozen broccoli florets

Toss the pork with 1/2 Tbsp vinegar and a pinch of salt in a bowl. Mix the remaining 2 Tbsp vinegar, soy sauce, cornstarch, ketchup, Splenda, and water and remaining salt in another bowl.

Spray a large skillet with some non stick cooking spray, over medium high heat. Add the pork and slowly stir until pork is mostly opaque. Remove the pork using a slotted spoon. Wipe out the skillet and re spray with non stick spray.

Add the garlic, carrots, broccoli, and stir fry blend over medium heat, and cover. Add a bit of water if garlic is starting to stick to the pan. Once the vegetables start defrosting, add the pork, and pour the sauce over the mixture. Stir and cover. Frequently shake the covered skillet to move the ingredients around. Occasionally stir the mix, until sauce thickens. (Its important not to over cook the pork.)

(Confession: I forgot the cornstarch! Which is probably why the sauce didn’t thicken, but it was still delicious!)

WP_002189Nutrition

1/4 recipe, without rice:

Calories: 277

Total fat: 4.1g

sat. Fat: 1.2g

Cholesterol: 81mg

Sodium: 385.9mg

Carbs: 24.8g

Fiber: 4.8g

Sugar: 12.1g

Protein: 31g

Frank wanted rice with dinner, so I made him and dad brown rice, while I got the opportunity to try out my new shirataki rice by Miracle Noodle that came in from netrition.com a few weeks back.

First of all, I was surprised how much I liked this rice! I was pretty darn skeptical. It looks like a weird caviar, doesn’t it? In fact, I’m going to order more!

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Now, onto what you really want to know: Yes, this recipe was great! It was filling, a little sweet, a little sour, full of veggies, and pork, and a winning way to celebrate the 100th post!

Enjoy, everyone! I know I did!

New Favorite Yogurt

This morning began with a filling shake:WP_001596

1 Tbsp raw crunchy Almond butter

2 scoop Chocolate Metabolife

1/4 tsp almond extract

1/2 tsp coconute extract

1 Tbsp shredded coconut

a handful of spinach

1/8 tsp xanthum

ice

I intended this to be a sort of Almond Joy shake, but it did not taste much like an almond joy…

I scurried off to a study group for a bit then hit the gym. I had no motivation, plus I had been nursing a stomach ache since last night. Wanting some cardio, and yet still not wanting to be at the gym at all, I alternated running and crunches:

1-5 minutes       8.0 incline          4.0 speed

5-10minutes      1.0 incline          6.5 speed

crunches and lower back extentions

then repeat three times

I wasn’t enthused by my workout, but its better than nothing.

Arriving at work for night shift, I was greeted by a pizza… oh boy… a small slice was my fix. My main meal was a plum, Muir Glen Savory Lentil Soup, and Kashi Honey Almond Flax Bar later.

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The highlight of food today, was, by far, my new favorite yogurt! Yesterday, my friends Barbara was eating Chobani Pear greek yogurt. I had never seen it before. Afterfinding out where to get it, I swung by ShopRite on my way home, and viola, Pear Chobani and chia seeds! Oh goodness! It was spectacular! I loved the actual peices of pear in this yogurt and the texture the combination of fruit and chia gave this protein boost snack!

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Soy Nut Butter

This morning had a sleepy start, resulting in me forgetting to take my medication before I left for clinical and, oh yeah, my wallet! Thank God I didn’t get pulled over!

My dad is the best and, on his way, to work, brought me my meds and my wallet!

Despite this mornings chilly 30 degree morning, I prepared a shake to get my day started, inspired by Harry and David’s Chocolate covered Pears! (maybe next time I’ll add some caramel!)

1/2 frozen pear,WP_001395

2 scoop Vanilla Herbalife,

1 Tbsp sugar free White Chocolate Pudding mix

Ice

This was very filling and I wasn’t hungry for long while! I think it had to do with the natural fiber packed inside the pear.

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I was absolutely exhausted by the time clinical was over and had absolutely no motivation to workout. I headed home, and while listening to my growling stomach, whipped up an early dinner.

It was very green! A ton of spinach in egg whites,  topped with fat free shredded mozzarella. I ate it with a slice of marble rye and hot hot sauce!

Eating has been getting better, aside from the fact that I downed a whole bag of chex mix last night. I’ve been pretty bummed about it, though. That, combine with my exhaustion, just equaled laziness, today. So lazy, that I only had three goals for the day: take a shower, watch lectures, go to sleep.

I’ve felt bloated all day today, but tell that to my stomach! Snacks were in the form of rice cakes, nutella and soynut butter.

So here the down low on the Soy Nut Butter: I just can’t do it. Unless nutella is somehow involved to mask the taste of the soynut butter, its just not happening… I can’t really describe the flavor, either, but I’m just not digging it. I’m going to give it a shot in some oatmeal Thursday morning, so I’ll let you know how that goes.

I have another long Tuesday ahead of me tomorrow, so I wanted to be prepared. I took a shower tonight, then prepared ALL my meals for tomorrow! In fact, I planned my entire day, work out and all!

Bakeri Bake-Off

Yesterday, I mentioned I made one of my favorite breakfast/dessert recipes. I can’t wait to share it with you.

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When I visited Meaghen, back in December, she took me to this quaint coffee shop called Bakeri. It was small, everyone was incredibly friendly and you can watch the food being made right in front of you. They had scones, muffins, cookies, quiche, brownies, focaccia, sandwiches, and so much more! My first morning in Brooklyn I enjoyed some sort of caffeine that I let the expert order for me, a snicker doodle and lavender bar, and a delicious coffee cake!

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The back yard

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such a tiny shop

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the inspiring breakfast

This recipe is a great way to use up that fruit thats turning a little quicker than you want it to. I’m pretty proud of this recipe, too! Baking is not for everyone, its a real science and this is the first baked dish that I measured out and created solely on my own.

Apple-Cranberry-Pear Walnut Coffee CakeWP_001250

serves 12

2 very ripe pears

2 medium very ripe apples

1 1/4 cup fat free sour cream

1/2 cup finely diced walnuts

1 Tbsp Brummel and Brown Yogurt spread, or butter

1 cup granulated Splenda

1/2 liquid egg whites

2 cups Presto self-rising cake flour, measure after sifting

1 cup whole wheat flour

1/4 cup unsweetened applesauce

1 tsp baking soda

1/2 cup whole frozen cranberries

Streusel:

1/4 cup Splenda brown sugar

1/4 cup whole wheat flourWP_001252

1/3 cup Fiber One bran cereal, measure then pulse in processor until fine

1 tsp cinnamon

2 tsp vanilla extract

2 Tbsp unsweetened applesauce

1/2 Tbsp ground flax (optional)

1 Tbsp granulated Splenda

Combine sour cream through baking soda. Dough will be thick. Stir in the cranberries. Spoon a little less than half in a 9 x 9 baking dish that has been sprayed with some non stick spray. Spread the thick mixture evenly over the bottom with a spoon and ensure it reaches the corners. Let this layer settle, while roughly peeling, coring, and thinly slicing the apples and pears. Spread two-thirds of the sliced fruit over the settled layer of dough. Pour the remaining dough over top and spread evenly. Top with the remained fruit and pat fruit into dough with fingers.

Combine the ingredients for the streusel (brown sugar through flax) in a bowl and mix well. Using you hand, sprinkle to sticky mixture over the cake. Sprinkle the white Splenda evenly over top.

Cover the dish with foil and bake for 20-25 min at 350 F. Uncover and lightly pat down the streusel and bake for another 20-25 min.

Cut into 12 squares while still warm and enjoy!

WP_001257Facts:   1 serving (1/12 recipe)

Calories: 225

Fat: 3.3g

Sat. Fat: 0g

Cholesterol: 0mg

Sodium: 368 mg

Carbs: 40.8g

Fiber: 3.9g

Sugar: 9.4g

I love how the tartness of the cranberries pairs with the sweetness and earthiness of the apples and pears! Its the perfect amount of sweet! This can be eaten room temp or warmed up. (I like slicing a piece in half, warming it in the microwave,  and adding a side of vanilla ice cream to make it a dessert!)

If you are ever in Brooklyn, I suggest Bakeri! Its quaint and cozy, friendly, and all their food is made with love! I can’t wait to go back!

Today, I was supposed to meet up with Katie, my sponsor to work out… but tell that to my car…

WP_001261So I wound up making breakfast with some leftover hot Italian turkey sausage, sun-dried tomatoes, onions, and   peppers. I topped the eggwhites with a bit of fat free shredded mozzarella. Mom really enjoyed it, and so did I!

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After some more procrastination, I finally got myself to sit down and watch a bit of a  lecture.

PS. Bakeri’s cookies are to die for! Salted chocolate and cherries!

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Enjoy your Saturday!

Low-Carb Pizza

I loved sleeping in this morning!

I didn’t want to eat anything too heavy this morning, so I pulled out another new yogurt to try: Chobani Key Lime Crumble Greek yogurt. When I bought it, I thought “mmmm grahams and yogurt.” When I peeled back the foil, I noticed white chocolate chips in with the graham!

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SCORE!

I sprinkled a little ground flax on top to play off the graham! Perfecto! Sweet, tart, crunchy!

My girlfriend Megan (not Meaghen from NY, Megan from clinical) told me about this recipe awhile back and I knew it was a must-make meal! Megan is someone I guess you could say admire. Shes a runner and lives a very healthy lifestyle. She also is one of the people that helped smack me back into reality with me eating disorder. Because of her, I found running as an amazing outlet for my crazy days! Thanks, Megan, not just for the recipe, but for helping me find myself again, the healthy way.

Cauli- CrustWP_001242

1 md head of cauliflower, riced

1/2 cup fat free shredded mozzarella

1/4 cup liquid egg whites

2 cloves garlic, minced

spices, to taste

I used Italian seasonings like basil, oregano, black pepper, garlic, and parsley. Give this a good mix and spread onto a pizza stone or baking sheet and bake at 400 F for about 20 min.

Remove from the oven, and top with whatever you please. Since its a Friday during Lent, I’m utilizing yesterday’s crock pot recipe and topping the crust with roasted vegetables, pesto,  2 sticks, grated, of Weight Watcher’s smoked mozzarella, and another 1/4 cup of shredded fat free mozzarella!

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The original recipe calls for 1 cup of cheese, but I used 1/2 and chopped it into smaller pieces to ensure it was equally spread throughout.

Everyone really liked the unique and crisp flavor of the crust! This meal was a big hit! We already started discussing other ways to play with the recipe!

I was the queen of procrastination, today! Rather than watching lectures, I loaded the dish washer, cooked and baked, unloaded the dishwasher, re-loaded it with the dishes I had just made, got on the phone with dad to harass him about when her was coming over for dinner, cleaned off the kitchen table, and right as I was going to go back to the lectures, dad came over… good timing!

I baked one of my favorite breakfast/desserts! I had it for the first time in NY with Meaghen, and wanted to play around with it to make it myself! Success! I’ll share the recipe to my Cranberry Walnut Apple Pear Crumb Cake with you tomorrow! (I say dessert because its great warm, with a scoop of vanilla froyo!)

I’m off to study!

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.

Thunderbird power, Activate!

Its another shortened day since I’m working night shift tonight. Hey, a broke college girls gotta do what shes gotta do.

I’ve recently discovered a new brand of bars and thought I’d give them a try. This morning I enjoyed Almond Cookie Pow Wow by Thunderbird energetica. What caught my attention about this energy bar is that it was apricot based, not date based. I really enjoyed it fruit-roll-up like consistency and simplicity. It also contains coconut sap, which I’ve never seen before, and quinoa.

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The wrapper caught my eye, as well. This bar is vegan, raw, soy, agave, and gluten free, with a low glycemic index. I give this company a lot of credit since each bar is handmade. Did I mention this bar, in its compostable wrapper, is shaman-blessed.

I looked up this bar in the website and its considered the “Spirit Animal” bar. After reading the bars wrapper, it really motivate me for the rest of the day! Its about channeling your inner spirit animal to tackle the challenges of everyday life!

I tackled my first challenge of the day, but completing Julie’s Can’t Stop, Won’t Stop circuit. I felt so energized when it was done!

I had every intention at trying Katie’s Vanilla Pear Cobbler; but since I had no one to share it with, I went another route.

A really scrumptious dessert is baking a pear and topping it with ricotta and cinnamon. I decided to take dessert the breakfast way. I sliced up a pear, than cut those slices in half. I tossed them in a bowl, along with a 1/4 cup of fat free ricotta and 1/3 cup Special K Cinnamon Pecan cereal (another cereal I prefer to eat dry). Purrtty Yummers. Its was a combo of refreshing and classic!

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My goal today is to tire myself out so I can sleep before night shift. I have a long class this after noon, so I’m trying to get as much done as I can before its time to leave.