friday favorites

It’s all about the weekend baby. It is Friday, after all. Add this all together and you’ve got a just right weekend.

Love this how-to. Avoid weekend weight gain. Self.

Love feeling like a beach beauty. Love these tips to look great all weekend. Fitness magazine.

Love these for a weekend run or sun salutations… And love that they're majorly on sale. Hardtail via Nordstrom.

Love this healthified zucchini bread from the edible persepective via a foodie stays fit. This would be the perfect addition to a Sunday afternoon.

And loved my first class at Yoga Vista. I forgot I could sweat that much. I just may have to head back for round two.

I hope you enjoy your last weekend of July!  And I hope you do something to enjoy summer while it lasts. Can you believe next weekend it's August? See you monday!

taste this tuesday: protein shake from katie + dashing dish

I love absolutely LOVE protein shakes! In fact, I love them so much that I have this shake (or some variation of it) everyday for my breakfast! Shakes make a great breakfast because they take minutes to whip up and they are easy to eat on the run! (Yes...I said eat! I eat my shakes with a spoon because I make them really thick! Mmm!) I also love protein shakes for breakfast because they a refreshing way to start the day and they always keep me satisfied until lunch!

You may have noticed that I use cottage cheese in my shakes.  I know this sounds strange, but I am telling you, you do not taste the cottage cheese! In fact, it gives the shake a slightly salty taste, which when paired with the sweetness of the Stevia and saltiness of the peanut butter, it creates a sweet and salty heaven! Cottage cheese is also great because it makes the consistency really thick, so I feel like I’m having a milkshake! 

These shakes are all natural, (as long as you choose maple extract over the pudding and use a natural sweeter) and they are packed with protein and nutrients from the protein powder, so you can feel good about eating something that is also delicious! There are also many ways you could vary this recipe to put your own ‘spin’ on it, such as adding flax seeds for a healthy fat source!

I like to make my shakes ‘extra’ tasty by putting a few toppings on them!  For toppings, I like to use a 1/2 of a Chewy Protein Granola Bar crumbled on top, or even 1/4 cup cereal, like Peanut Butter Pows from Whole Foods! Protein shakes can be an easy and healthy breakfast that is ready in minutes.  I’ve never met anyone who doesn’t enjoy a creamy milkshake. :)
Get this fabulous, healthy recipe from this lady.

taste this tuesday: new fave

It's time to mix it up. These are great. Go.

taste this tuesday: like the islanders do

I went crazy for acai bowls when I first discovered them in Hawaii. Now I get my fill at Jamba & Robek's. Antioxidants & energy. Make your own here.

image: squido

taste this tuesday: good-for-you muffins

What? A muffin that won't leave you crashing? Something for everyone... Try these nutrient packed recipes. Women's Health. Have you noticed I'll do anything for baked goods?

taste this tuesday: shredded spoonfuls

Being an invalid and all, my pantries are bare. I've been living off of these babies. And I love them.

guest thursday: 337 Greenwich

One of my favorite homemade, healthy goodies? Granola bars!  

Even though your grocery store may have aisle after aisle of cereal bars, I've found that anything you make at home will be healthier than a store-bought, processed version (really... even if it's a cake!).   And these are well worth the extra time!

Sweet oats, with toasted almonds, and the tartness of cranberries and orange zest, all in a little bar you can grab in the morning.  Perfect! 

But not only are these healthier than the store-bought (...I'm assuming corn syrup isn't in your pantry), but they are quite easy to make (think: rice krispie treats), and there's so many flavor possibilities!  

Enjoy!!!

Get the recipe here. More of 337 Greenwich here.

taste this tuesday: blueberry almond bars

These look so yum & are made with healthier, natural sweeteners and Kashi cereals. mmm. Here. Kashi.

whole wheat pancakes

I'll be trying these this weekend. maybe in a heart shape for my honey. mmm. 337 Greenwich.

Enjoy your long Valentine's Day Weekend!

try this

I'm loving these yummy, satisfying whole grains.

how to do dairy

cottage cheese with mandarin oranges

plain yogurt, with nature's path pumpkin flax plus granola & berries

Ok, so I’m not really a dairy person. I definitely prefer soymilk & have a mild lactose intolerance, plus I swear my face is thinner when I stay away from animal products. So I try not to overdo it, but I’m still all for cottage cheese and plain yogurt. They both have a good amount of protein and yogurt is full of probiotics & calcium.

I choose lowfat, not fat-free because it’s not 1990 anymore [note: the fat-free craze is over], a little fat will keep you full longer, & it tastes better naturally.  As always, the less processing, the better.

more ideas

more breakfast ideas here. Zen Habits.

image: zenhabits.net

delightful bran muffins

Since I do love my carbs, this is just what I want when I'm rushing out the door and need to grab something quick. This recipe is based on The Quick Recipe's version [wedn' gift from long time pal nicole]. Their version calls for buttermilk, butter, & a titch more sugar. Very yum, but not exactly how I want to start my day. This version substitutes with applesauce, soy milk, & earth balance [natural butter substitute].

1 1/2 C unbleached all-purpose flour
1 1/2 C ground bran flakes cereal
2 t baking powder
1/2 t baking soda
1 t ground allspice
1/2 t salt
2 large eggs
1/4 C packed brown sugar
3/4 C applesauce
1 C soy milk
6 T softened Earth Balance [smart balance or natural butter substitute]

Adjust oven rack to lower-middle position and preheat oven to 375 degrees. Grease muffin tin with nonstick cooking spray.

Whisk together dry ingredients in medium bowl. Whisk together eggs, sugar, milk, & applesauce. Add melted butter and whisk vigorously until thick and homogeneous. Slowly ad dry ingredients to wet & stir until combined with a rubber spatula or wooden spoon. Do not over mix.

Use an ice cream scoop or a large spoon to drop batter into the greased muffin tin. Bake 18-22 minutes or until golden brown & inserted toothpick comes out with just a few moist crumbs. Cool muffins in tin for 5 minutes then transfer to a wire rack and cool for 10 more minutes. Serve warm.

the perfect meal

Pineapple Smoothie & Whole Wheat Bagel with Peanut Butter.

Why is this the perfect meal you say? The PB bagel has whole grains, protein, & even a little needed fat to keep you feeling full all morning. And the smoothie has fruits, veggies, & protein with a little sweetness to keep you happy all morning.


smoothie recipe
substitute pineapple for the berries in last week's smoothie recipe here.

bagels to heart
The alternative bagel [110 cal, smaller, fiber & calcium enriched] *pictured
Alvarado St Sprouted Wheat Bagel [organic & hearty]
Trader Joe's also has a great whole wheat bagel. You can find a good bagel at most grocery stores. Just try to stick to whole wheat.

The right way to do peanut butter
Adam's Natural Peanut Butter [no bad fats that come from proccessing]
Costco also has a good version in their Kirkland Signature brand. Again, you can find a good version anywhere. Things to look for: stirrable, natural, no trans-fats & no hydrogenated oils.

cereals to heart

1)

2)

3)

1) awesome fiber 2) awesome protein 3) awesome taste

It's breakfast week!

For breakfast [and who am I kidding? any other meal] I am all about quick and simple. If it’s not easily doable it’s not going to happen. This frittata is basically an easier version of an omelet. No flipping neccessary


Easy Tomato Basil Frittata 

3-5 eggs [depending on how thick you want it, I like it thin. You can also do a couple just egg whites.]
1/3 c milk or soy milk
4-6 chopped fresh basil leaves
1 chopped roma tomato
1 handful chopped mushrooms*
1 handful chopped spinach*
1 small handful skim mozzerella cheese*
*optional


Preheat oven to 400 degrees. Grease 8x8 pan with olive oil. Gently beat eggs and milk together.  Pour into 8x8 pan.  Sprinkle basil, tomatoes, mushrooms, spinach, & cheese into eggs. Shake a little salt & pepper on top then bake 8-12 minutes. Should be set up, not liquidy. Serves 2-6. 


Try this with a piece whole grain toast to be satisfied and feel good all morning. You could even sprinkle a teeny bit of parmesan cheese on top if you want to be a little bad.