good morning, scones.

During my last couple years of college, I was awake (and studying) into the late night hours.  For a girl who is normally in bed by 10, this was the furthest thing from normal. 

Countless hours were spent in my family’s living room chair, as I pounded my head full of nutrition notes and chemistry formulas.  I can still feel the anxiety of a chemistry exam, the pressure of doing well in my medical nutrition therapy class, and the thrill of seeing an A on my report card.  I also happen to remember the fear of seeing a C on my chemistry exam, but we won’t talk aobut that tonight.

This week, I felt like that college girl all over again.  I was up late doing homework assignments for my internship, and I felt that same pressure of wanting to do well.  Saturday night involved hours and hours of note reviewing, in addition to figuring out what I wanted to do my research project on. 

And then I started to think about future careers which brought a whole new level of emotions.  Exciting.  Scary.  Thrilling!

And then—finally—I decided to just stop thinking.  It was Sunday morning, after all.  A day of rest.  And I wanted breakfast.

Sundays are those perfect days when everything seems to just slow down. 

People tell me that I’m supposed to be depressed on Sunday—with tomorrow being Monday and all that—but in my opinion, there’s absolutely nothing to be depressed about on a Sunday morning.  It’s my time to (a) go for a run, (b) eat a lovely breakfast, (c) go to church, and (d) hit Starbucks with my best friend for some chatting time.  Sunday?  Depressing?  Not so much. 

My breakfast of choice for this morning was not at all fancy, but it did boast of energetic and bright flavors.  Perfect for a cold autumn morning. 

Breakfast scones are best served straight from the oven, as they have a slight crusty texture on the outside, and a warm, fluffy inside.  However, they’re also delicious served the following day.  You can simply warm them up in the microwave for a good 20 seconds. 

On the side of my breakfast scone, I served some homemade greek yogurt with flax granola and a banana smeared in almond butter.  A lovely Sunday morning breakfast.

Breakfast Scones–idea was taken from Eating Well magazine, with some tweaking involved.

The reason I’m calling these breakfast scones and not “blueberry scones” is that I’d hate to limit what this recipe is capable of.  You can turn it into an apple scone if you like.  Or a banana chocolate chip scone.  Or maybe even a savory cheese scone to be served with scrambled eggs.  So many possibilities.

The orange zest adds a zingy and energetic note, making theses scones a lovely treat after a busy work or school week.  Enjoy! 

• 4 T. reduced fat cream cheese, cut into small pieces
• 2 T. butter, cut into small pieces
• 2 c. whole wheat flour
• 2 T. brown sugar
• 2 tsp baking powder
• 1 tsp baking soda
• 1/2-3/4 tsp salt
• 1/2 c. frozen blueberries
• zest of one orange
• cinnamon or nutmeg
• 2/3 c. plus 1 T. buttermilk, divided

1. Preheat oven to 400F.  Spray a baking sheet with cooking spray.  Place cream cheese and butter in freezer to chill, about 10 minutes.
2. Combine flour, brown sugar, baking powder, baking soda, and salt in a large mixing bowl.  Cut cream cheese and butter into flour mixture with pasty blender, two knives or your fingers until it resembles coarse meal.  Add blueberries and orange zest, tossing to incorporate.  Make a well in flour mixture.  Add 2/3 c. buttermilk, stirring with a fork until just combined.
3. Knead dough gently in bowl, 7-8 times.  Divide dough into 8 round balls.  Pat each piece into a circle about 1/2 inch thick and place on baking sheet.  Lightly brush tops with remaining 1 T. buttermilk and sprinkle with cinnamon or nutmeg.
4. Bake scones for 12-15 minutes, or until golden and firm.  Cool slightly on wire rack.  Serve warm
5. ENJOY!

Question: Do you find that you work your best in the morning or at night?  I am most definitely a morning person!!

an ode to muffins

I love muffins.

I love that they’re so easy to pack.  Easy to eat. 

I love that they can verge on the side of sweet.  A not-so-subtle dessert.

I love that they can be your go-to healthy morning meal. 

Versatile.  Muffins are completely versatile. 

I love that a big batch of muffins can be whipped together in under 30 minutes.

I love that muffins are so forgiving.  They work with what you’ve got on hand.

I love that you can add just about anything you want to a basic recipe (carrots?  raisins?  flax?  pumpkin?) and watch it come out perfect.

Muffins.  I love everything about them. 

 

When I’m looking for more than just a “special treat”—when I need a muffin to be strong and carry me through an early morning—I usually look to bran.  Veggies.  Fruits.  Whole grains.  A bit of healthy fat. 

A muffin can offer all of these things.

Since I was looking for a hearty breakfast muffin, I decided to experiment with a basic bran muffin recipe.  Cutting out some of the oil and replacing this with carrots did nothing to the moisture content.  Not even the second day left a hint of difference.

The apples added a natural boost of sweetness (and fiber, thanks to leaving the peel intact!) 

And the spices and molasses offer that extra somethin’, somethin’, just to make you dream of autumn.

Quick.  Convenient.  Healthy.  Delicious.

Just what I need to carry me through a busy week of early mornings and late nights. 

(I paired my morning muffin with more veggies and fruits in the form of a smoothie.  A cup of milk, a cup of frozen blueberries, half a cup of canned pumpkin, a tablespoon of flax and a few handfuls of baby spinach leaves.  Sprinkled off with granola.)

I ate my smoothie upon waking up and took the muffin to go.  

Because—you know—muffins are totally transportable. 

Autumn Spiced Bran Muffins

Muffins always taste best on the same day that they’re made.  Even so, these do hold over really well.  If you don’t plan on eating them all within a few days, however, simply double bag them and store in the freezer.  Take them out the night before and you’re golden.  They make a very convenient and healthy breakfast or snack to have throughout the week.

1 1/2 cups wheat bran

1 cup milk + 1 T. lemon juice (or 1 c. buttermilk)

1/3 cup canola oil

1 egg

1/4 cup molasses

1/2 teaspoon vanilla extract

1 cup whole wheat flour

1 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon salt

2 small to medium apples, diced (peeling not necessary!)

1 carrot, grated

cinnamon

nutmeg

cloves

ginger

1/2 c. chopped walnuts (optional)

Directions

1. Preheat oven to 375 degrees F (190 degrees C). Spray muffin pan with cooking spray or line with muffin tins.
2. Mix together wheat bran, buttermilk, apple and carrot; let stand for 10 minutes.
3. Beat together oil, egg, molasses and vanilla and add to buttermilk/bran mixture. Sift together flour, baking soda, baking powder, spices and salt. Stir flour mixture into buttermilk mixture, until just blended. Fold in walnuts if desired and spoon batter into prepared muffin tins.
4. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool for 5 minutes in pan and then transfer to a cooling rack.  ENJOY!

Question: What is your favorite busy morning breakfast?

Breakfast Bonanza, day 2 (shopping energy!)

I wasn’t always a bargain shopper.

My sister was the one with the willpower.  “I’m going to wait until this goes on sale,” she’d say confidently, placing the prized shirt back on the rack until further notice.  I’d shake my head, tell her she should buy it now while she could, and move on to purchase my own expensive shirt because I couldn’t bear the thought of not having it.  Sure enough, a week would go by, and that same shirt would be half price.  Nicole would just laugh, as she purchased her favorite items.  On sale.  I would groan, realizing that I just dished out an extra $20, when I really didn’t need to.

But this story has a happy ending, because I finally (after many, many, many purchases of overpriced shirts) learned the art of patience.  The art of spending more on favorite items and spending less on others.  The art of balance.

Balance.  This one word seems to apply to everything in life, doesn’t it?

Today’s shopping trip was a full one.  From the time the mall opened to when it closed, my mom and I meandered our way through each and every store, searching for bargains.  I found lots of cute tops that I’ll put to good use with nutrition seminars and presentations.  My favorite find of the night was a $30 dress from JCPenney.  I can’t wait to pair it with a cute belt and some yellow flats.

And, of course, no shop-till-you-drop shopping trip has ever occurred without the assistance of an energy packed breakfast. 

That would be Breakfast Bonanza, Day 2.

This morning I opted for something simple but amazing.  Whole wheat toasts, smeared in almond butter and pleasantly topped with plump, sweet banana slices.

I’m sure that this is probably the standard breakfast for many healthy breakfast eaters out there, but I never seem to think of it.   Obviously, I’ve been  really missing out.  This is going to be a perfect meal for those busy morning weekdays.

It was also perfect for shopping-till-dropping.  It literally kept me going all morning (and afternoon, and night!) long!

 

I think tomorrow’s breakfast is going to start with a ‘p.’  And end in ‘-umpkin.’  But it won’t involve oatmeal.  Any guesses?

Question: Are you a bargain shopper?  What are you willing to splurge on and where do you try to save? 

how convenient

Sometimes I exhibit split personalities.  Especially in the kitchen.

For example, sometimes I really love cooking over a hot stove for several hours.  Wearing my apron as if it’s an accessory item.  Waving my spoon around while chanting “Bon Appetit” in my best Julia Childs imitation. 

And then there’s the other side of me that wants convenience.  This mostly takes place on Tuesdays, Wednesdays and Thursdays, when I’m doing my internship in the school system.  I don’t want to spend longer than 15 minutes preparing breakfast, lunch or dinner.  Quick!  Snap, Snap.  No time to be wasted. 

Breakfast: 1 serving of creamy banana oatmeal + 1 almost but not quite empty peanut jar + 15 minutes of preparation = perfect.

Lunch could not have been easier in the convenience department either.

As soon as I finished making the lentil tacos last night, I popped some directly into the freezer and dished the rest into a tupperware container for today.  Eazy Peazy.

When served along with a whole wheat wrap, an apple, and some carrot sticks, this meal was complete. 

Convenience.  Nutrition.  Taste.  It’s nice when they decide to get along.

Afternoon Snack: 6-oz. plain yogurt mixed with 1/2 c. pureed pumpkin + Natures Path Pumpkin Flax Granola

I’ll bet when you think “fish,” convenience doesn’t always come to mind.  And I’ll bet that some of you won’t believe me when I tell you that my dinner was served in under 15 minutes.

But it’s true.  From grill to salad, salmon makes a quick and easy dinner for a busy weeknight meal.  Sometimes I’ll go all crazy with the marinades, but honestly, I like to keep things as simple as possible with the wild caught salmon.  The flavor is so sweet and fresh; salt and pepper is all it really needs.

I threw some black beans, tomatoes, and good olive oil on top, along with some kashis on the side for crunch.

Moral of the story: convenience isn’t always such a bad thing for your tastebuds or for your health.

Question: What are some lunch items that you’ve found to be most convenient, still nutritious, and TASTY? 

gone green

Oh how I love new beginnings, new days, new mornings, new months.  September is going to be wonderful, I can just feel it.

I was up at 5:45 again this morning.  This wasn’t nearly as hard as it was yesterday morning—no need for an alarm clock!  Imagine how easy it will be once I learn to actually go to bed earlier.

Breakfast was eaten slow-food-style again this morning!  I so love, love, love having the extra time to relax before the rest of the day gets busy.

I spent my second day of food service in the high school, meeting some more people (including the vice president of the school), and spending a lot of time working on writing out job descriptions for the employee positions.  I wish I would have thought to talk with the employees about this, just to hear firsthand what they think their job entails and whether the description is accurate or not.  I’ll have to remember to do that tomorrow when I bring them in for my preceptor’s approval.

Lunch came at normal noon time today!  No grumbling, growling, cranky stomachs in sight (or hearing).

Leftover Sausage and Broccoli Penne topped with feta cheese, from yesterday’s meal.

And lots of other snacky goodies.

• raw veggies—carrot sticks, cherry tomatoes, green bell peppers
• fresh fruit—orange and apple slices
• almonds

Fun. Lunch.

I came home around 2:30′ish, which gave me ample time to finish up the job description materials.  Going through half of them took me most of the afternoon, into the evening.  I felt like I was on a roll by that point, but I’d rather hold off and make sure that my preceptor is feeling okay with the way that they’re turning out.  I’d hate to find out that I’m doing them all wrong!

Afternoon Snack: cottage cheese, Trader Joe’s High Fiber Cereal (which—by the way—is the only high fiber cereal that I actually enjoy), and a scoop of peanut butter

One of Augusts’ many goals was to become more green. 

I think I’m finally progressing in a positive direction.  My ‘problem’ with wasting trash bags and paper towels has decreased considerably. 

And as far as food goes?  Well, it doesn’t get much more green then eating a green salad filled with local (as in home-grown) vegetables.  Green.  In every sense of the word.

• beet greens
• tomatoes
• celery and carrot (which were not from the garden, unfortunately!)
• last of the homemade basil hummus
• olive oil and sea salt

With some kashis on the side for some c-r-u-n-c-h action.

I loved hearing about all the ways you guys &  gals unwind after a busy day.  I could relate to many of them, and found myself nodding in agreement.

Tonight, I unwound with a 3-mile run and a 1-mile walk (to break up the run.)  It took some motivation to get myself out the front door, but I was so happy to be trotting along once I actually got movin’.  Happy.  So, so happy. 

A run truly does slow things down.

Question: Do you have any goals, plans, ideas, thoughts, or expectations for September? 

b-b-b-usy morning

Back in the day when life consisted of early morning classes, too little time, lack of sleep, and biochemistry exams, I became good friends with the breakfast cookie.

(check out my ‘breakfasts’ section on the right for the easy peazy recipe!)

Quick.

Easy.

Nutritious and filling.

Perfect.  It’s my breakfast of choice on those mornings when even drying my hair is an unrealistic option. 

Someday soon, I will tell you all how tired I am of salads.  How ready I am for warm, winter soups.  How, if I see one—just one!—more cucumber or tomato, I will not be able to withold a scream.

But until then, I’ll keep on munchin’.  My lunch time salads have been continually hitting all those right spots.  Mmm…summer produce makes me wonder how I could ever grow tired of a crisp, tender salad.

• mixed greens
• cucumber and tomato from the garden
• carrot
• kidney beans
• olive oil
• sea salt

+ kashis’.

+ dessert.

I love packed lunches.

Also brought along an apple, some almonds and a homemade granola bar for those hunger attacks in the morning and afternoon.

I never quite know what to call a dinner like this.  Scrambled eggs?  Veggie scramble?  Scrambled eggs with veggies?

• about 1.5 c. worth of organic frozen spinach, dethawed and drained
• 1/4 chopped onion
• diced tomato (seeds removed)
• garlic powder
• 1 whole egg + 2 egg whites, whisked together with salt, pepper and a splash of milk

I sauteed all the veggies together in a nonstick pan coated with cooking spray for a good 3-4 minutes before adding the egg mixture.  I love combos like this.  Only mushrooms would have improved it.  And maybe black olives.

I also had a cheese quesadilla on the side because—yes—I am hopelessly addicted.  There’s something about a crispy whole wheat wrap and the melty x-sharp cheddar cheese.  Addicting.

Post dinner, I indulged in 30 minutes of yoga which felt ah-mazing on my tight back and legs.  I also indulged in a couple of medjool dates and a bowl of cereal for a night time snack, which is something I always have.  Eating a little bowl of cereal with milk at night helps me sleep while also giving me some extra pep for a morning run.

Today was my last day of Preclinical Training, but instead of jumping right into the clinical rotation, I’ll be spending 2 months at a high school in food service.  And the orientation for that starts tomorrow!  I’m excited—nervous—and so ready for the ball to get rolling.

Question: What is your favorite “busy morning” breakfast?

sleeping well

Six o’clock is the absolute earliest that I should ever wake myself up.  Not that I’ll always have that choice, of course.  But this is definitely the time that I feel the most productive without feeling overtired.  This morning, I considered waking up earlier—say, 5:30—but somehow that sounded tragically early, and so I slept in until 6. 

Sleep.  It’s a beautiful thing. 

I woke up refreshed, feeling ready for my first day of Preclinical Training. 

Breakfast

• Thomas’ whole wheat bagel
• 1 T. almond butter
• 1 T. PB&Company Bees Knees peanut butter (ah-mazing)
• 1 small banana

Lunch

I was excited for lunch today! :D

I tossed together a boat load of mixed greens, cucumbers & tomatoes from the garden, fresh bottled beets (also from the garden), avocado, kidney beans, EVOO and sea salt!  It was such a delightful mix of flavors.

On the side, I packed some chilly grapes and kashi crackers.

I also had this to look forward to.  There’s something about finishing off a meal with a hunk of dark chocolate that I find deeply satisfying.

Packed and ready!

In my purse, I also stashed away some almonds and a peach for the afternoon.  I noshed on it while discussing ‘diabetes’ and ‘carbohydrate counting’ in preclinical training. 

Fun snack.  Fun discussion.

Dinner

One of my aunts sends me a yearly subscription to Eating Well magazine.  It’s one of my favorites, because it completely highlights on—surprise, surpise—eating well!  It focuses less on simply reducing overall calories and focuses more on fueling your body with deliciously fresh foods.  I love it.

Anyways, this recipe for Black Bean Croquettes has been staring me in the face for a while now.  Tonight was the night to cook these babies up!

These were good, but I feel like they could definitely use something.  I’m thinking that this ‘something’ should mean garlic powder, cayenne, and a touch more salt (but that’s probably because I used the low-sodium black beans.)

I still enjoyed them.  Especially with ketchup. ;)  I foresee cooking these in a smaller sizes, sandwiching them inside a whole wheat hoagie roll, and bathing them in tomato sauce.  That might be amazing.

(just as a side note, someone who made these before had commented that you could make them gluten free by using gluten-free bread in place of regular bread crumbs)

 Black Bean Croquettes
recipe from Eating Well Magazine

• 2-15 oz. cans of black beans, rinsed and drained
• 1 tsp ground cumin
• 1 c. frozen corn kernels, thawed
• 1/4 c. plus 1/3 c. plain breadcrumbs, divided
• 2 c. finely diced fresh tomatoes
• 2 scallions, sliced
• 1/4 c. chopped cilantro
• 1 tsp chile powder, divided
• 1/4 tsp salt
• 1 T. extra virgin olive oil
• 1 avocado, diced

1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.

**********************

I am so tired tonight.  I managed to fit in a brisk 3-mile dinner walk which gave me some pep, but I could definitely use a good eight hours of sleep tonight!  I don’t have to go in for training tomorrow, but I do have a lot of homework to complete!!

Question: What is the ideal time for you to wake up?  Depending on when I go to bed at night, I’ll usually feel my best by 6 or 7 in the morning.

how convenient

Two busy bumblebees.

One rainbow.

One leaf falling.

Four birds flying.

Let’s just say that looking up at the sky while in a side plank position is way more exciting when done outdoors versus looking up at the ceiling of my basement.  Tack it on to the ever growing list of why I love summer so much.

Followed by my morning workout which included fifteen minutes of arms and fifteen minutes of legs, I set out to make a hot, steamy bowl of oatbran.  Leave it to me to crave such a breakfast on one of the hottest days of the year (although, I know for a fact that I’m not alone in this ).

• 1/4 c. oatbran
• 1/4 c. wheatbran
• 1 c. milk + 3/4 c. water
• 1/2 banana
• 1 c. fresh strawberries
• toppings: 1 tsp chia seeds, 1 T. Galaxy Granola, 1 scoop of peanut butter

It made for one delicious breakfast.

Morning Snack: a juicy orange

By noon today, it was 85 degrees and humid—I had one thing on the brain: salads.  I can not get enough of these big bowls of produce.  And for one reason or another, this bowl of green was particularly interesting today. 

Full of f-r-e-s-h. 

Full of c-r-u-n-c-h. 

Full of carrots, tomatoes, cucumbers, avocado, mushrooms, sliced bell peppers and white beans. 

I’m really into simple dressings lately.  This salad was drizzled with a small amount of olive oil (about 1 tsp) and followed with a bit of sea salt.  So simple.  So delicious. 

+ kashis and a slice of swiss

+ some after-lunch sweetness in the form of my favorite kind of berry

 Afternoon Snack: 6-oz. plain yogurt + 2 T. crushed flax + 2 T. Galaxy Granola Hint of Honey

When it comes to dinner, who doesn’t like a bit of convenience now and then?  I’ll be the first to admit that sometimes when life gets hectic, dinner needs to be simple.  And quick.

I was tempted to pick up a box of veggie burgers for tonight’s dinner, even though it wasn’t on my shopping list (okay, $4 wouldn’t exactly break the bank, but I’m trying to be good here.)  I sighed and placed them back into the freezer as I scrambled to think of something that would be just as quick and easy.  Then it occurred to me…duh!  I could make my own!

I had successfully made homemade black bean burgers in the past (using KERF for inspiration!,) and I also happened to remember that they were super easy to prepare.  Cheap and convenient?  Sign me up!

Black Bean Burgers

• 1 can of black beans, rinsed and drained
• 1/4 c. whole wheat flour
• 2 T. worcestershire sauce
• lots of garlic powder (lots, lots, lots)
• cayenne to taste (remember that this stuff is hot)

1. Just mash everything together really well.  It takes some good strong effort.  Don’t be afraid to show those beans who’s the boss!
2. Refrigerate for 15 minutes or longer.
3. Spray a nonstick skillet with cooking spray, heat to medium and cook 4 patties until browned on one side.  Flip over and cook until browned to preference.  About 10-12 minutes total.

The first time I made these, I undercooked them.  This time I remained patient and let them crisp and brown up nicely.

Served with side salads, sweet potato fries, a whole wheat bun and some Trader Joe’s catsup.  They were just as delicious as I remembered them to be.  Yum!

Off to make a snack and read some of Eat, Pray, Love.  I’d like to finish the book before the movie comes out.

Question: It’s late.  You’re hungry.  Food needs to be placed on the table as quickly as possible.  What do you do/make/buy?  First I grab a carrot stick or a handful of almonds to prevent myself from chewing off my arm.  And some of the easiest meals that I’ve made in a hurry include sweet potatoes with black beans&salsa, or scrambled veggie omelets.  In a pinch, cereal isn’t such a bad option either.