WIAW #91: Nutritiously Sweet Finds & Buys!

Happy [early] What I Ate Wednesday y’all!

Last/ this week I have been focusing on reducing my sugar. On a good day I consume 80g of sugar, including fruit. I’d like to keep it at 60g and I have manged to get it under 70 at least! Head on over to Peas and Crayons if you are new to the WIAW party, head on over to Peas and Crayons for all the food goodness!This week’s breakfasts have been fruit and nut type platters; this one is Chobani Simply 100 (7g of sugar), drop of sugar-free maple, hardboiled egg, almonds and an apple.Snacks? Sometimes a bit more Greek and trail mix. But a protein mocha to get me up! I got this Top Secret chocolate ice cream protein powder from BodyBuilding.com. Between the sale, a promo code I had and shipping, I paid around $18.00! It’s tastes amazing, is low in sugar, has some fiber and I love that it has digestive enzymes as well. I need those.My package also came with a 1.M.R Vortex in fruit punch pre-workout sample. I have to say I am not a fan of most pre-workouts, except for Jack3d, but this one gave me a nice little bit of energy and tasted delicious. I will keep it in the back of my mind for the future.One of my quick grocery pick ups; got chicken breasts on super sale, green beans, eggs, Greek yogurt (I’ve been doing plain more often now and adding a bit of Stevia or sugarfree maple), oranges, apples. Ya know the “usual suspects.”Check this out, I only paid $0.70 reduced price for this almond and cashew hazelnut biscotti coffee creamer by MimicCreme. A Tbsp is 25 calories and 3g of sugar. This thing is sweet and makes my coffee taste like heaven. It’s gluten-free, vegan and uses natural ingredients!And another quickie.Mmmm. Almond buttah! Dinners and lunches? Well you know they are always the same; I am still in a Mrs. Dash garlic and herb on chicken and green beans kick. It’s just so delicious and simple. I am sure I will get tired of it soon. Or not… Maybe.For desserts? If I have a nasty chocolate craving, I will go for a Kind dark chocolate and sea salt. Hits the spot every time. And you remember the AAAI/ISMA conference I went to last summer? I signed up to be one of the few to try out ASICS new line of training sneakers and guess what? I was one of the few to try out the Ayami Intent. These kicks are super comfy and awesome. Definitely go check them out! Thank you so much ASICS!Question: What are some of YOUR favorites in terms of one or more of the following; protein powders, almonds butters, bar or sneakers/ workout gear?!

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Flour-less [LowCarb & GF] Mozzarella Bites or Pizza Crust

One of the annoyances of my wheat and corn allergy is finding a good pizza crust.

Bob’s Red Mill has a great pizza crust that I like, but it has too much sodium (and carbs, not to knock em’) for my taste. Burton’s Grill makes an amazing pizza that is gluten-free, but it on the pricey side for an everyday treat. And American Flatbread? Well it’s pure bliss but either all the way in New York City or Vermont.

I found a recipe from The Nourished Life, that I decided to twist into “mozzarella bites” or like today, I made it into a pizza crust. And let me tell you, I can now have pizza everyday if I wanted to. This recipe is flour-less, low-carb and gluten-free! Personally, I would say it is grain-free too but there is a debate on whether flax is a grain or not. I suggest you use your own judgment call on that one.

Any who, there are plenty of omega 3′s in these bites/ crust. Not to mention over 10g of protein and  over 5g of fiber! If you want to try and make a flax egg, non-dairy yogurt and use a rice/ soy cheese to make it vegan, totally be my guest! I would love to know. Or my next attempt is to try it with 2 egg whites instead of a whole egg to reduce the fat. Maybe you can try that one too? Okay, on the the recipe. Enjoy!



Flour-less Mozzarella Bites or Pizza Crust Ingredients:

  • 1 Large Egg (or try to egg whites or flax egg)
  • 1/2 Cup Shredded Skim Mozzarella Cheese (or your choice!)
  • 2 Tbsps of Plain Greek Yogurt
  • 3 Tbsps Ground Flax Seeds
  • 1 tsp Olive Oil
  • 1/4 tsp Garlic Powder (maybe add Italian seasoning?)
  • 1/8 tsp Baking Powder
  • Dash of Sea Salt & Pepper
  • Parsley for Garnish

Preheat oven to 375 Degrees;

Prepare the bites/ crust ingredients by first whisking the egg with dash of sea salt and pepper. Then combine remaining ingredients together until you form someway of a “dough ball.” You make need to add a couple teaspoons extra if it’s too wet. Then take the “dough ball” and divide into four-six little bites and place on a cookie sheet sprayed with non-stick cooking spray. (Note: if you make the pizza, spray your hands with a bit of non-stick cooking spray/ oil and spread the “dough ball” thin onto a pizza pan. Then cook the crust for 20 minutes first, add the toppings then put in for another 10 minutes.)Cook  the bites for 25-30 minutes (depending on your oven). Remove an let cool for about 5 minutes then eat as is, dip into pizza sauce or eat like a pizza! I made a spinach, garlic and artichoke pizza was total heaven!Question: What are YOUR favorite pizza toppings?

WIAW #72: Instagram!

Happy What I Ate Wednesday my friends!

Today I bring to you pictures from Instagram. If you aren’t following me on Instagram… well ya should! I also want to let you guys know I have a little giveaway in the works of my current favorite things, so stay tuned. Enjoy!Guess what? I am back to my oats for breakfast and it feels great; a little bit of chia, flax, cranberries and almonds butter.I was doing a mini-detox for a day where I literally fasted because I had been eating all my allergens and my stomach just had enough. I did drink some tea with no sugar towards the last 5 hours of the day. It’s wasn’t this tea, but this Argo Tea was quite delish!I then slowly introduced some fruit, veggies, nuts, seeds, etc.  The next day I added some actually food like much lunch; quinoa, brown rice, wheat-berries, chickpeas, almonds, sunflower seeds, spinach and such.I also hit it hard at the gym, taking my Vital Core Nutrition as a mini pre-workout to give me an extra boost (review coming soon!)Sweating out the toxins!I also made some delicious, truffles for my friend and of course, you know I snagged myself a couple to save.Lastly, can’t forget this “dessert” from thinkThin’s fiber line. Not my favorite flavor (caramel fudge and smooth peanut butter are), but definitely pretty good! Question: Do you have Instagram? ‘Cause I wanna follow! Have you ever done a detox, if so what kind?

WIAW #66: My Current Protein Pancake Obsession

For this What I Ate Wednesday, I am going to be doing something a bit different; a recipe! Y’all know that I have been obsessed with protein pancakes lately.

To be fair, I decided to share the recipe with you guys since it is my favorite protein pancake recipe to date! It is super simple and oh so delicious. If you are new to the WIAW party, head on over to Peas and Crayons for all the delicious details. Enjoy!Ingredients for My Protein Pancake Obsession:

  • 1/4 Cup of Oats
  • 1/3 Cup Non-Dairy Milk
  • 1 Egg White (or flax egg for vegan!)
  • 1 Tbsp of Vanila Protein Powder
  • 1 tsp of Chia & Hemp, Mixed
  • 1 tsp of Maple Syrup
  • 1 tsp of Almond Butter (Optional*, but yummy!)
  • Dash of Salt

Mix everything well into a small bowl, except for the egg white. What I like to do is let this sit overnight and then add the egg to the mixture in the morning before I cook it. I find that it cooks better and makes it taste like a real pancake!

After that step is done, take the pancake mixture and put in on a pan that has been sprayed with non-stick cooking spray (or maybe use to Earth Balance for a special weekend breakfast!). Cook each side for about 1-2 minutes or until golden brown.

Remove from heat and sprinkle some more chia/ hemp seeds and a drizzle more of maple syrup. Maybe even add some fresh raspberries or blueberries? Mmmm!

Question: What your current breakfast obsession? Or maybe what is your current food item obsession? You already know my answer is going to be pancakes and anything pumpkin!

Always remember and never forget 9/11/01

Garden of Life Raw Fit Protein Powder

Happy Monday y’all!

I just wanted to start out this week by talking about my current “diet.” Now, I follow no specific “diet” but on most days, I still find myself eating vegetarian/ vegan meals. Lately the only “non-veg” foods I have been eating are chicken, laughing cow cheese wedge and the occasional egg white or two.

If I do any meat I try to make sure it is from an organic source. It really makes all the difference in terms of taste and how my body feels after eating it since there are no antibiotics or growth hormones.

I just know that personally, my body needs the extra protein since I have pushing hard with my workouts. Due too all the issues I have with my digestive system and acid/ bile reflux, I can’t eat as many beans/legumes (for protein) as I would like to or even too many carbs either since both irritate it.

Hence why you see me doing more nuts and seeds, but I do make sure not to go over 70g of fat, which tends to irritate the reflux. With all that being said, onto some goodies! The other day I went to Whole Foods to grab a few things. Because you know, once in a while I do like to treat myself.

My mom recently stumbled upon this Raw Fit protein powder. I am always skeptical when it comes to buying big jars of them only because I worry I won’t like them. But this one? Seriously the best one I have ever tasted. It is made with sesame seeds (aka an allergen of mine) but I don’t find I have any issues yet.I’ve been using it to make my protein french toast instead of using PB protein powder and it tastes even better. Not to mention more satisfying! I love that it has probiotics, since as a lactose intolerant person, I have a hard time getting that in from a natural source.I think I have become slightly addicted to french toast. I even brought it to work with me for the early a.m shifts (which are no more; hello full-time night time!).No worries, I have eaten other things like a quinoa black bean chickpea salad with a sourdough bread roll and garlic/ herb laughing cow cheese wedge. My favorite.Or an open faced chicken sandwich with black beans and arugula. Yeah, I had a lot of black beans I needed to use up. Like a lot and my stomach was not happy by any means!

Question: Ever tried and Garden of Life products? I have tried their regular raw vanilla protein powder and it was pretty good but this one just blows me away. Not only through my taste buds but how satisfied I feel!

Protein Maple & PB French Toast (With Vegan & Gluten-Free Options)

To celebrate all the awesomeness going on in my life, I decided to make some french toast. To me french toast screams celebration. Or maybe that’s just the french toast obsessed side of me screaming?

Either way, I gave in. I made french toast recipes before like cinnamon and almond butter stuffed and cinnamon maple coconut. Can you tell I used to have a cinnamon problem?

For this recipe, I used this peanut butter marshmallow protein powder which has 130 calories and 25g of protein per scoop. But you can just use PB2 if you’d like  (for vegan option) or your favorite raw/ vegan protein powder. Just know that the protein count will vary depending on what you use.

For the bread I used Trader Joe’s Soft Multigrain Rustico Bread, which has 4g of fiber and 3g of protein per serving! You also can use whichever bread you fancy. I say use the raisin pecan bread from Food For Life if you are looking for a vegan and gluten-free bread that will taste delicious with this recipe.

With the ingredients I used, the french toast had about 25g of protein. It really kept me satisfied for quite some time; more satisfying the then granola muffins which I did not think was possible. I hope you enjoy this delicious recipe as much as I did!Protein Maple & PB French Toast Ingredients

  • 2-3 Slices of Bread
  • 1 Tbsp of PB Protein Powder
  • 1 tsp of Natural Peanut Butter (Or your choice nut butter)
  • 3 Tbsp of Non-Dairy Milk (I used vanilla soy)
  • 2 Large Egg Whites (or use about 1/4 cup extra of milk or flax egg for vegan option)
  • 1 tsp of Maple Syrup
  • Dash of Sea Salt
  • 1/2 tsp of Vanilla Extract (Optional*)
  • 1 tsp of Chia Seeds (Optional*)

Mix all the ingredients well into a bowl except for the chia seeds. Dip the bread slices into the french toast mixture until you’ve used it all up. Depending on how much liquid the bread soaks up, you will use about 2-3 slices.

If you want, you could also leave the bread soaking over night for more flavor. Take a medium-sized pan and spray with non stick cooking spray. Place pan on a low-medium flame and put bread slices on the pan, topping with some chia seeds.

Cook until each side is golden brown. Remove from pan and let cool for a minute or so and drizzle with more maple (and chia seeds for crunch) and dig in!

Question: Are you a french toast kind of person? Or maybe you prefer waffles or pancakes? Ahh I seriously can’t decide, but I seriously had to, I’d go with waffles. The tough decisions in life we go through, sigh!

Cinnamon-Maple Latte (Vegan)

I recently posted my cinnamon-maple latte for this past WIAW. Truth be told I usually always add vanilla extract to it as well. I just ran out, but I feel like it makes all the difference into feeling more like a decadent treat. Maybe you can also try to experiment with your favorite extracts too? How about almond or coconut?

I am a sucker for a Starbucks latte. But as a person who is lactose intolerant, it isn’t fun to pay sixty cents extra for soy milk. Like “hey it ain’t my fault my body sucks?” Either way, thanks to the gift card my mom gave me, I have been able to indulge myself in latte goodness; toffee nut, hazelnut, caramel.

But when I don’t have a gift card or money to spare, I make my own! I hope you like my homemade latte and as with all my recipes, adjust things to your taste buds like sweetness or milk amount. Enjoy!

Cinnamon-Maple Latte Ingredients

  • 3/4 Cup of Non-Dairy Milk (I used unsweetened vanilla soy)
  • 1 Cup of Hot Coffee
  • 1 Packet of Stevia (or sometimes I use 1/2 tsp of pure cane sugar)
  • 1/2 tsp of Pure Maple Syrup
  • 1/4 tsp of Cinnamon
  • 1/4 tsp of Vanilla Extract
  • Dash of Sea Salt

Pour everything into your favorite mug except for the coffee and milk. Then add the coffee and mix everything well together. Then what I like to do is take the milk, heat it for about 30 seconds in the microwave and pour it into an empty water bottle.

Shake vigorously to get that “foam” effect if you don’t have something to do so. Add the milk to the coffee mixture slowly and stir in gently. Sip and relax!

Question: What’s something that you like to make your own homemade version of? Lattes are definitely on the top of my list but I also like to make my own pizza, granola, cheesecake and truffles. Mmmm.

Hearty Granola Muffins (Vegan & GF*)

I got the idea for this recipe because of my insane craving for muffins. Ever since I had the lemon ginger scone, I have been on a muffin rampage. I think it means I am craving pumpkin and autumn. You know? Pumpkin muffins, pancakes… mmm.

I browsed for muffin recipes using granola because I have a box of Cascadian Farms Ancient Grains and thought it would be a nice addition to the muffin batter. I ended up finding this one and tweaked it to make it my own. Now this muffin batter can really be called anything; microwaveable muffin or just a yummy bowl o’ oats!

I must say; this seriously kept me satisfied. Like I said, working early and by myself for a few hours, doesn’t really give me the option to snack like I usually do. But having 1 or 2 of these for breakfast (or just making 4 servings as oppose to 6), really hits the spot.

I hope you enjoy these hearty and delicious muffins as much as I do. Next time I may try adding a tablespoon or two of protein powder. Ideas.Granola Muffin Ingredients (Makes 4-6 Servings):

  • 3/4 Cup of GF Quick Oats
  • 1/2 Cup of Granola (Use a GF brand if needed*)
  • 2 tsps Flax Seeds
  • 1 Tbsp Chia Seeds
  • 2 tsps Light Brown Sugar
  • 2 tsps of Pure Maple Syrup (or Agave)
  • 3/4 Cup of Milk (I used soy)
  • 1-6oz. Container of Plain Non-Dairy Yogurt (I used soy vanilla for extra vanilla)
  • 1 Tbsp Earth Balance (or your choice if not vegan)
  • 1 tsp of Vanilla Extract
  • 1 tsp Baking Powder
  • + Extra granola, flax and sugar for garnish

Place chia seeds into milk for about 5-10 minutes to make gelatinous. Then mix everything well into a bowl, then transfer to a blender. Blend well; (it’s okay if it doesn’t blend completely). If for any reason it’s too thick, add more milk. If too thin, add more oats.

Place muffin mixture into 4-6 small ramekins or silicone cupcake liners (like I did) or divide between 4 bowls for a yummy oatmeal treat. Top with a smidge extra of granola, flax and brown sugar.

If your microwave is as big as mine, I was able to fit all six silicone cupcake liners into the microwave and I heated it for about 5-6 minutes until center was firm. If you are just going to put it individually, put it for about 2 minutes each (3-4 for bowl way). 

Remove from microwave and let cool. You can drizzle with more maple if you’d like or just eat as is! If you make 6 muffins, the average nutrition info comes out to; 140 calories, 5g fat, 20 carbs, 5g protein and 3g fiber. Remember this is based on what I used for each ingredient, yours will vary!Question: Are you ready for the fall? I mean, I know I am. What’s not to like? Beautiful chilly-ish weather; not to mention copious amounts of delicious crisp apples, pumpkin treats and apple cider. By the way, what do you think of the new layout!? It means happiness and bliss to me :]

WIAW #61: Gone Random

This WIAW it’s going to be a tad random. I will be showing you some coffee goodness, grocery goodies and delicious eats. If you are new to the WIAW party, go check it out over at Peas and Crayons!wiawphotobuttonFirst off is coffee; while driving to New York on Monday (yes I’m in NY), I stopped by a service area and there was Pistachio ice cream flavored coffee. Seriously one of the best coffee flavors I have ever tasted.Before I went to my house in NY, I stopped by the supermarket to grab a few things. Chia and hemp seeds, quinoa, dried cherries, almonds, crackers, cheese wedges, chocolate, almond butter and such.I also ate lunch because I was starving! I had some marjoram seasoned chicken with green beans and roasted potato wedges. Nothing like some meat and potatoes from time to time.For a snack, I went with a cut up peach, splash of soy, chia seeds and almonds/almond butter.Yesterday was a nice day, so I just had to dress up a bit. My mom and I ended up going fishing in Central Park. My mom and I both caught a fish. And as tradition, caught a poor turtle. Sheesh.While fishing, we had some lunch; I made a salad with nuts and seeds, Swiss cheese wedge, quinoa, brown rice, multi-grain roll, almonds and grapes. Dessert? I had So Delicious soy chocolate ice cream with chia and hemp seeds and almond butter. I’ve been craving ice cream and my mom had this so… I just ate it all.

Question: Ever do random things? I’m practically the definition of random. Favorite coffee flavor? I am going to go with toffee nut, hazelnut and now pistachio ice cream. Oh yes!

Coaching Special (Last Chance!) + Recipe!

It’s the last week (offer expires on August 9th)  to sign up for the new “One Month In A Healthy Hurry” health and wellness plan! We all know that for some of us, school is upon us.

Or maybe your vacation is almost over. Whatever the case may be, you might have fallen off the wagon in terms of your healthy habits. Whether you dined out too much or stopped exercising, this quick plan can help you get back on track!

“Thank you for your email, tips and workout program (which I plan to start next week) – your input has been very helpful and very motivating!” -Gretchen

At a cost of only $10? What do you have to lose? Well maybe a couple of pounds, inches or maybe a few bad habits you got yourself into. Like I mentioned, the plan comes with the following:

  • One Month Workout Plan
  • Sabrina’s Top Tips & Tricks
  • Weekly Check-In
  • Plus, Unlimited Emailing Coaching for a whole month

I have been so happy with the results of this new plan. I have more energy and have even lost almost 5lbs* in ten days! If you do have any questions or need additional information, please feel free to leave them below or e-mail me at NutritiouslySweet@gmail.com.

***

Today is Monday and I am already looking forward to the week ending. By the way, I’m not sure if I ever shared how I make my GF laughing cow (hummus for vegan)  tortilla “pizza.” Either way, I am going to share it with you now because I think it’s just so delicious and quick when you are craving pizza.

Which for me happens to be all time. I don’t know why because for the past couple of years I could care less about pizza but now I am craving it like mad. Oh; maybe because I live right next to a pizzeria. Yeah, sounds about right…

Ingredients for Garlic & Herb Tortilla “Pizza”

  • 1 Brown Rice Tortilla (or your choice)
  • 1 Garlic & Herb Laughing Cow (or 1 Tbsp of Roasted Garlic Hummus for Vegan)
  • 1 tsp of Olive Oil
  • 1 tsp of Italian Seasoning
  • 1/2 tsp of Garlic Powder
  • 1/2 tsp of Chia Seeds
  • 1/2 tsp of Flax Seeds
  • 1 Cup of Baby Lettuce or Spinach (or your choice greens)
  • 2 tsps of Grated Parmesan Cheese (or Nutritional Yeast for Vegan)
  • Dash of Black Pepper (and extra garlic powder)

Take your brown wrap and heat it on a pan or a toaster over for about two minutes. Once it is warm, spread laughing cow (or hummus) onto tortilla. Let olive oil and chia seeds sit together for about five minutes. Drizzle the olive oil over tortilla then add all spices, herbs and seeds on top.

Spread greens over tortilla then sprinkle Parmesan cheese, pepper and garlic on top. Place tortilla back into toaster over (or place in the oven at 375 degrees for about 5 minutes) for 3-5 minutes until tortilla is browned. Remove, cut up and eat!

Question: Do you make tortilla “pizzas”? What do you put on em’? Like Laughing Cow cheese wedges? What’s your favorite way to enjoy them?

*Results may vary. Remember every BODY is different.