Running Leaner and Greener

Baked Hard Boiled Eggs

Heather — Tue, 27 Mar 2012 11:45:00 +0000

With Easter on the horizon I figure it is about time I make some hard boiled eggs. Not that I’m going to dye them (for some reason I can only find brown eggs), but because I’ve been craving some egg salad.

The warm temperatures last week put me in the mood for salads.

I found a way to bake eggs to make them hard boiled. Excuse me? Bake them?

Why yes…and it couldn’t be simpler.

Pre-heat your oven to 325-350 and place as many eggs as you want in a mini muffin tin. Cook for about 30 minutes.

That’s it.

Guess what?

The eggs taste like hard boiled eggs!

It would be great to hard boil your eggs when cooking something else in the oven – they mini muffin tin doesn’t take up a lot of space.

Perhaps roasting some vegetables for the week? Nothing like doing double the work in half the time! Baking your eggs would also be great when you need a lot of them – I don’t know about you, but getting a big pot of water to boil on my stove takes forever. This would probably take less time!

Triple Chocolate Chunk Muffins

Heather — Mon, 26 Mar 2012 11:45:00 +0000

It is no secret that I love baked goods.

When Matt and I were having our weekend debate of “what are we having for breakfast” I decided to try out a recipe I’ve been eyeing for a few weeks on Pinterest – Triple Chocolate Chunk Muffins.

They looked heavenly and to be honest, I’m a sucker for anything with chocolate chips on top. Seriously.

Triple Chocolate Chunk Muffins

Ingredients

1 3/4 c oats

3 egg whites

3/4 cup unsweetened cocoa

1/2 cup semi-sweet chocolate chips

1/2 cup unsweetened applesauce

1 tsp. vanilla extract

1/2 cup plain Greek yogurt (or regular plain low fat yogurt)

1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)

1-1/2 tsp. baking powder

1-1/2 tsp. baking soda

1/4 tsp. salt

1 cup hot water

1 cup sugar substitute (like Splenda granular) OR 1/4 cup + 2 tbs stevia

Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.

In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.

Place mixture in a bowl and gently stir in chocolate chips. Scoop into prepared muffin pans.

Place in oven and bake for 10-12 minutes or until toothpick comes out clean. Cool before removing muffins from pan.

Servings: 24 muffins

85 calories per muffin (5g fiber, 5 protein, 21 g carbs, 1g sugar)

1 3/4 c oats
3 egg whites
3/4 cup unsweetened cocoa
1/2 cup unsweetened applesauce
1 tsp. vanilla extract
1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
1/2 tsp cream of tartar (or 2 tsp. vinegar)
1-1/2 tsp. baking powder
1-1/2 tsp. baking soda
1/4 tsp. salt
1 cup hot water
~~1 cup sugar substitute (like Splenda granular) OR 1/4 cup + 2 tbs stevia~~ 1 cup sugar (not a fan of Spenda or Stevia)
1/2 cup semi-sweet chocolate chips (OR you could use white chocolate OR peanut butter chips!)
*Foil cupcake liners, remove the inner paper lining (I say foil, because from experience, paper liners tend to stick to muffins!)

Method

Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.
In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.
Place mixture in a bowl and gently stir in 1/2 of the chocolate chips (set the rest aside). Scoop mixture into prepared muffin pans.
Place muffins tins in the oven for 10 minutes. After 10 minutes, remove muffins from the oven (but don’t shut oven off), and distribute the other half of the chocolate chips on top of each muffin.
Place the muffins back into the oven and bake for an additional 2-5 minutes, or until a toothpick comes out clean. *Note, you could skip this step by putting all of the chips in the batter, and baking the muffins for 12-15 min straight, but this method gives the muffins the traditional ‘VitaTop Muffin’ look with the chocolate chips on top!
Cool muffins before removing from pan. ENJOY!!

I had some issues with the baking of these muffins – mine were probably in the oven for about 40 minutes until they reached the level of “minimally raw.” That could be my oven or something else.

If I make these again, I would reduce the amount of hot water to 1/2 a cup and add water as needed. The batter was WAY too watery.

These tasted more like a cupcake then a muffin – which didn’t upset me too much.

I bet topped with some nut butter these would be heavenly.

The remaining muffins are now in my freezer for when I need a quick breakfast or dessert. I bet they don’t last long.

Weekly Workout Rundown: March 17-March 23

Heather — Fri, 23 Mar 2012 11:26:35 +0000

Saturday, March 17: Crossfit Intro Class with Matt
I convinced Matt to try the Intro class but with that promise meant that I had to go with him. We practiced box jumps, kettlebells, wall balls and burpees. Our circuit for the day was:

4 Rounds for time:

10 wall balls (8 lb ball)
10 burpees
10 jumping pullups
10 kettlebells (15 lbs)

I finished the workout in 9:22 – my goal was less than 10 minutes so I was really happy!

Monday, March 19: Crossfit at 5:30 am
I have been rocking these 5:30 am classes – this is the 3rd one I have been to!

Today’s workout was killer:

Outlaw
5 Rounds or 20 Min Cap
5 Deadlifts (275,195) – I used 70 lbs
20 Hand Release Pushups
10 Chest 2 Bar Pullups – I used the green band for assistance.

I kinda lost track of my rounds but I think I finished 4 completely. My arms and shoulders were screaming. In fact, I could barely lift my waterbottle to my mouth – I was wondering how I was going to physically drive myself home. What a workout.

Friday, March 23: Crossfit at 5:30 am
I am the administrator on call this week at work and had an incident that I was dealing with at 4:15 am on Wednesday so I didn’t make it to Crossfit as planned.

I was happy to make it to the class this morning though – here was the workout:

Skill
Max height box jump – I got up to 24 inches

“Benfica”
4 Rounds
400m Run
20 Burpee Box Jumps (30,24,20)

Time: 24:31

Burpees with a box jump are killer! I took it real slow on the run in order to save my energy for the burpees (otherwise known as my enemy). The last set of 20 was really really hard – especially the last 5.

I debated modifying the workout to only 15 burpees but decided against it – and I’m glad I did the full 20. What a challenge!

Waffle Woman

Heather — Thu, 22 Mar 2012 11:45:00 +0000

I am a Waffle Woman but I married a Pancake Man.

What to do when the Pancake Man is away for the weekend? Make waffles of course!

I am always on the hunt for a new recipe to try. For me, the ideal waffle is both a tad bit crispy but mostly mushy. Pancake Man, when forced to eat waffles, wants ‘em crispy.

Like I said, when pancake man is away, waffle woman will play!

Basic Waffles

Ingredients

4 3/4 ounces all-purpose flour, approximately 1 cup
4 3/4 ounces whole-wheat flour, approximately 1 cup
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
3 tablespoons sugar
3 whole eggs, beaten
2 ounces unsalted butter, melted
16 ounces buttermilk, room temperature
Vegetable spray, for waffle iron

Directions

Preheat waffle iron according to manufacturer’s directions.

In a medium bowl whisk together the flours, soda, baking powder, salt, and sugar. In another bowl beat together eggs and melted butter, and then add the buttermilk. Add the wet ingredients to the dry and stir until combined. Allow to rest for 5 minutes.

Ladle the recommended amount of waffle batter onto the iron according to the manufacturer’s recommendations. Close iron top and cook until the waffle is golden on both sides and is easily removed from iron. Serve immediately or keep warm in a 200 degree F oven until ready to serve.

I chose this recipe for 2 reasons:

Buttermilk – I fully believe no waffle or pancake recipe should be made without it.
Mixture of Whole Wheat and White Flour – some semblance of healthy right?

As you can see, these waffles were probably a tad too mushy – but I loved them anyway.

Topped with some REAL maple syrup, I savored every bite of my waffles…

While missing Pancake Man.

Couscous Salad

Heather — Wed, 21 Mar 2012 11:45:00 +0000

In my second trip to Costco last week for some more produce (Matt and I both fell in love with the sliced apples they had there), I found a 3 lb bag of brussels sprouts for $3.99 – quite a steal in my opinion.

The problem was, I had to then eat the sprouts before they went bad. No worries – that was a challenge I knew I could accept.

Especially after I saw this recipe on Tina’s blog.

Israeli Couscous with Chickpeas, Brussels Sprouts & Asparagus

Makes 4-6 servings

Ingredients:

3/4 pound Brussels sprouts
1 medium bunch of asparagus (~20 spears)
1 15-ounce can of chickpeas, rinsed and drained
2 cups uncooked Israeli couscous – I used whole wheat
2.5 tbsp lemon juice – use fresh squeezed!
5-6 cloves of garlic, minced
1/2 cup grated Parmesan
Salt + pepper to taste

Directions:

Preheat oven to 425*F. Cut Brussels sprouts in half, toss with olive oil, salt, and pepper. Cut asparagus into bite size pieces and also toss with olive oil. I put the brussels sprouts and asparagus on two different baking sheets and cooked the brussels sprouts for about 20 minutes and then added the asparagus sheet to the oven after the sprouts had been cooking for a little over 5 minutes; cook both veggies until they are roasted to your taste preference.

Meanwhile, cook Israeli couscous according to package instructions.

Once the Brussels sprouts, Israeli couscous, and asparagus are finished cooking, combine them in a large bowl along with the chickpeas, lemon juice, garlic, Parmesan, salt, and pepper. Stir everything together and serve immediately. Eat and enjoy!

Fortunately, on Monday when I made this dish, I had a little extra time in the morning before work (thanks to my 5:30 am Crossfit class) so I was able to wash and cut both the brussels sprouts and asparagus. This made dinner prep so easy.

And worth it.

I layered my couscous over a bed of arugula for a little extra greens – you can never have too many can you?

This salad was fantastic – great lemony and garlic flavor – at first I thought the garlic was too strong but it mellowed out as I continue to ~~shovel this meal in my pie hole~~ eat.

I love lemony anything and lemon with parmesean is probably one of my all time favorite combos.

A perfect meal for this warm spring we have been having – I loved this flavor combo and will be making this again as the veggies change throughout the season.

Tamale Pie

Heather — Tue, 20 Mar 2012 11:45:36 +0000

On Sunday, Matt made Corned Beef for dinner. I opted not to share the corned beef with him, and instead made my own Tamale Pie.

I had never had anything before resembling a tamale pie but considering that the only ingredient I need to buy was Tempeh, tamale pie sounded mighty appetizing.

Plus I knew this would make leftovers for Matt to eat this week.

Tamale Pie from Peas and Thank You

For the filling:

1 medium onion or 1/2 of a large onion, chopped
One 8 oz. package tempeh, crumbled*
2 t. minced garlic
1 t. chili powder
1/2 t. salt
2 t. apple cider or red wine vinegar
1 t. maple syrup
One 14 oz. can tomato sauce
One 15 oz. can pinto beans black beans, drained and rinsed

For the crust:

2/3 c. cornmeal
1/3 c. whole wheat pastry flour*
2 t. baking powder
1/4 t. salt
1/2 c. non-dairy or organic milk
1 T. maple syrup
2 T. unsweetened applesauce
1 c. frozen corn, defrosted and drained
1/3 c. non-dairy (i.e. Daiya) or organic cheddar cheese (optional) – Cheese is never optional in my book

Instructions

Preheat oven to 400 degrees.
Place a large skillet over medium high heat and spritz with cooking spray or oil. Add onion and sauté until softened and starting to brown, about 4 or 5 minutes.
Crumble tempeh into the pan with the sautéed onion. I like to use a grater so that all the pieces are approximately the same size.
Lightly brown tempeh, cooking for an additional 2 to 3 minutes.
To the pan, add garlic, chili powder, 1/2 t. salt, vinegar, 1 t. maple syrup, tomato sauce and beans.
Allow bean mixture to simmer for a few minutes to meld flavors. Transfer to a 2-quart baking dish that has been sprayed with cooking spray or lightly coated with oil and set aside.
In a medium bowl, combine cornmeal, flour, baking powder and salt.
In your liquid measuring cup, combine milk, maple syrup and applesauce.
Add wet ingredients to the cornmeal mixture and stir until just combined.
Gently fold in the defrosted corn.
Spread corn mixture carefully and evenly over the top of the casserole dish.
If using, top the casserole with shredded cheese.
Bake for 15-20 minutes, until cheese has melted and crust is set and starting to brown.
Serve with desired toppings.

What a great use of many of my pantry staples!

I’m not sure if my cornbread to filling ratio was off but my casserole was mostly cornbread not that I’m complaining.

This dish was comforting and filling – can you ever go wrong with cornbread?

The tempeh took the flavor of the “filling” and could definitely be considered eatable for vegetarians and non-vegetarians alike.

Now I need to try something like this with tacos…

Better Banana Donut

Heather — Mon, 19 Mar 2012 11:45:00 +0000

Its been a while since I dusted off the ole donut pan. I haven’t done much baking lately and have missed it.

But yet my craving for donuts has been increasing. By the day.

I go through donut phases where all I want is a perfectly fresh, chocolate frosted donut. Or even a chocolate glazed donut. I’m not picky.

When I saw Nicole’s recipe for chocolate frosted donuts, I knew I was a gonner.

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Whole Wheat Baked Banana Doughnuts with Chocolate Frosting adapted from PreventionRD

Doughnuts:
6 Tbsp sugar
1 egg
1/2 cup over-ripe banana, mashed (about 1 1/2 small bananas)
3 Tbsp canola oil
1/2 tsp vanilla extract
1 Tbsp nonfat Greek yogurt
1/4 tsp salt
1/2 tsp baking soda
1/4 tsp baking powder
3/4 cup + 2 Tbsp whole wheat pastry flour

Chocolate Ganache:
3 oz (heaping 1/3 cup) semi-sweet chocolate chips
3 Tbsp Whole Milk

Directions:

Preheat your oven to 350 F, and spray doughnut pan with cooking spray.

Whisk together the egg and sugar until light and pale, about 10 minutes. Stir in the banana, oil, vanilla and yogurt.

Sift in the salt, cinnamon, baking powder, baking soda, flour and wheat germ (or flour). Stir together until combined. Spoon the batter into the prepared doughnut pan, filling wells 1/2 way, and bake for 10-12 minutes.

While the doughnuts bake, put the cream in a microwave-safe bowl and warm for 30-45 second. Pour the cream over chocolate and let it sit for 2 minutes to melt the chocolate. Stir the mixture together. If the mixture is not smooth, microwave for about 10 seconds and mix again. Repeat, if needed.

Remove the doughnuts from the pan and let them cool. Once cool, dip them into the chocolate ganache. Store the doughnuts in an airtight container.

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Matt said these were the best healthy donuts I have made so far.

I would have to agree.

These would be perfect for brunch or a sweet spring treat!

A definite banana flavor these were like banana muffins meet glazed donuts. A heavenly match in my mind.

I would actually like to try this recipe again swapping out some of the banana for applesauce…~~I just need to get some homework done first.~~

Weekly Workout/Running Rundown: March 10-March 16

Heather — Fri, 16 Mar 2012 09:57:21 +0000

Saturday, March 10: Crossfit
Today’s workout was:

Rings and Swings
4 Rounds for Time
30 Kettlebell swings (I used 15lbs)
20 Burpees
10 Ring Rows

My final time was 22:10. This was a killer workout! Burpees will continue to get me every time. I am now on a mission to kick their arse.

Monday, March 12: Crossfit
Today’s workout was:

Gymnastics/Skill:
Double Under Practice and
Kipping Ring Dips

Strength:
Work up to a Heavy Squat Clean

Elizabeth
21-15-9
Squat Clean (135,95) – I did with 30 lbs
Ring Dips – I did with 2 red bands for assistance

Next time – only one red band on the ring dips. I’m still working on my form for the squat cleans – I struggle with using my leg muscles to lift the weight (and not my arms).

Total time: 15:48
My first crossfit milestone: blisters on my hands. lots of them.

Tuesday, March 13: 3.25 mile run
I had planned for a run this morning but an AWFUL night sleep prompted me to reset the alarm and attempt to sleep for a little longer. Midmorning I received an email from my professor that he was cancelling class – hooray! This weather prompted me to go for a run after work – since it was still light out.

I ran in shorts and a t-shirt for the first time this year – it was heavenly – and so was my run. I was a little sore from Crossfit yesterday but my run almost felt…easy. Cannot wait for the warmer weather!

Wednesday, March 14: Crossfit
Today’s workout:

Sledgehammer
5 Rounds
250m Row
20 Sledgehammer/Slam Ball
15 Burpees
Rest 2 mins between rounds

I still hate burpees for for some reason then seemed a little easier then on Saturday – perhaps because there were 5 less?

My times were:

1st Round: 4:17
2nd Round: 4:22
3rd Round: 4:09
4th Round: 3:51 (!)
5th Round: 4:14

I was hoping for a run yesterday but alas I got distracted by a mid-term exam that pretty much consumed my entire day. Next week my goal is 2 runs with 3 Crossfits!

Best Salmon Burgers to Date

Heather — Thu, 15 Mar 2012 11:45:00 +0000

I am really really REALLY trying to like Salmon – it is so good for you!

Starting with salmon mixed into things is the best way I know how – plus canned salmon fits much better in my budget then fresh.

I think I have found my favorite (and Matt’s) salmon burger to date.

Yummy Lemon Salmon Burgers

Ingredients

1 (16 ounce) can salmon, drained and flaked
2 eggs
1/4 cup chopped fresh parsley
2 tablespoons finely chopped onion
1/4 cup Italian seasoned dry bread crumbs
2 tablespoons lemon juice
1/2 teaspoon dried basil
1 tablespoon vegetable oil
~~2 tablespoons light mayonnaise~~
~~1 tablespoon lemon juice~~
~~1 pinch dried basil~~

Directions

In a medium bowl, mix together the salmon, eggs, parsley, onion, breadcrumbs, 2 tablespoons of lemon juice, 1/2 teaspoon of basil, and red pepper flakes. Form into 6 firmly packed patties, about 1/2 inch thick.
Heat the oil in a large skillet over medium heat. When the oil is hot, add the patties, and cook for 4 minutes per side, or until nicely browned.
In a small bowl, mix together the mayonnaise, 1 tablespoon of lemon juice and a pinch of basil. Use as a sauce for your patties. (We topped our burgers with the Creamy Avocado Yogurt dip instead)

These burgers taste lemony and fresh – not fishy like most salmon burgers we have tried.

Matt made these burgers pretty quickly and I topped my burger with lettuce, Creamy Avocado yogurt dip on a deli flat.

Now I can enjoy my omega-3s.

What is your favorite salmon burger recipe?

Creamy Avocado and Yogurt Dip

Heather — Wed, 14 Mar 2012 11:45:00 +0000

Take 2: Using up the avocados.

Much better.

I have access to a salad bar at work (with my meal plan) and I am on a quest to find new dips that will entice me to have dip and veggies as an afternoon snack. My veggie consumption has been sorely lacking lately and any boost I can get is quite helpful.

This is one recipe that will help me get there.

Creamy Avocado Yogurt Dip from Two Peas and their Pod

Ingredients:

1/2 cup plain fat-free Greek yogurt (I use Oikos)
2 ripe avocados, peeled and seeded
1 clove garlic, minced – next time I would use 2-3
3 tablespoons chopped fresh ~~cilantro~~ parsley (I have a cilantro aversion)
1 tablespoon finely chopped seeded jalapeño pepper – I used the entire pepper
Juice from one lime – make sure it is fresh!
1/4 teaspoon ground cumin
Salt and garlic powder to taste
Pita chips, tortilla chips, cut up veggies-for serving

Directions:

1. Place the yogurt, avocados, garlic, cilantro, jalapeño, lime juice, and cumin in a blender or food processor. Mix until smooth. Season with salt and garlic powder, to taste.

2. Scrape dip into a serving bowl and serve with pita chips (I highly recommend Stacy’s Pita Chips. I’m addicted), tortilla chips, or cut up veggies.

This is an amazing dip that tastes fantastic with veggies – I served it with sugar snap peas and peppers.

Matt even mixed extra dip with tuna for lunch – that was delicious as well – and much better for you then mayo!

This recipe is a keeper in my book – simple, full of flavor and a great reward for eating my veggies!