Meal Planning Monday

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Here’s what I have on the menu for this week:

I’m not that big a fan of tofu, but those enchilada wraps from HH are just fabulous, not to mention super easy and quick to make!

The Southwest Quinoa bowls look very similar to the One-pan Mexican Quinoa I make all the time, but since I was already planning on another recipe from Ari’s site, I figured I’ll give this one a go too.

And Brandi’s (the Vegan 8) recipes never fail :)

Spicy Baked Falafel Burgers

As promised, I’m skipping Wordless Wednesday this week so I can share this yummy recipe :)

Note: These picture are terrible. Please don’t let them deter you from trying this recipe. They came out fantastic!

Spicy Baked Falafel “Burgers”

Served on a whole wheat sandwich thin with sliced tomato, onion and hummus. With a side of pretzel thins.

Served on a whole wheat sandwich thin with sliced tomato, onion and hummus. With a side of pretzel thins.

Ingredients:

  • 2 Tbsp minced garlic
  • 1 Tbsp Tahini
  • 2 (15oz) cans of chickpeas, drained and rinsed
  • handful of cilantro
  • 1 medium onion, chopped
  • 4 Tbsp chickpea flour
  • 2 Tbsp lemon juice
  • 1 Tbsp Liquid Smoke
  • 1 Tbsp Sriracha
  • 1 tsp Chipotle (or any hot/spicy) chili powder
  • 2 tsp cumin
  • 2 tsp coriander

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Directions:

  1. Preheat oven to 400* F and line a baking sheet with parchment paper
  2. Put all ingredients in food processor and blend/pulse until well combined
  3. Transfer to a large mixing bowl, then form into 6-8 patties.
  4. Bake for 15 minutes, then flip gently and bake for another 10-15 minutes.
  5. Serve with your choice of bun/wrap and toppings/condiments.
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Served in a wrap with spinach, tomato, hummus, and extra Sriracha

 

Note: I made 6 burgers but they are so huge that next time I think I’ll make 8 instead.

Here’s the nutritional info per burger if you make 6: 218 calories, 3g fat, 39.5g carbs (7.8g fiber, 1.2g sugar) and 8.9g protein

And per burger if you make 8: 163.5 calories, 2.3g fat, 29.6g carbs (5.8g fiber, .9g sugar) and 6.7g protein

Vegan Taco Bake

Trust me, this tastes much better than it looks :)

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Served with fresh salsa, guacamole and Red Hot Blue chips. PLEASE ignore my finger. I know I desperately need to get my nails done!

Vegan Taco Bake 

  • 1 large red onion, chopped
  • 1 bunch (about 6) scallions, chopped (remove bulb, use both white and green parts)
  • 1 jalapeno pepper, seeded and chopped
  • 2 poblano peppers, seeded and chopped
  • 1 Tbsp minced garlic
  • 1 package Lightlife Smart Ground (Mexican-style)
  • 1 Tbsp taco seasoning (or 1 tsp cumin + 1 tsp coriander + 1 tsp chili powder)
  • 1 (4oz) can chopped ripe olives
  • 1 cup vegetable broth
  • 1 cup corn grits (Polenta), prepared (see below)
  • Chopped cilantro to garnish (optional)
 
Instructions:
  1. Preheat oven to 375* Fahrenheit
  2. Spray a large frying pan with PAM (or whatever cooking spray) or a splash of veggie broth and put on high heat. Saute the onion, scallions, garlic, peppers, and garlic until they start to brown.
  3. Add the ground “beef,” taco seasoning, broth, and olives.
  4. Stir to combine, then reduce heat to low and let simmer while making the polenta:
  5. Bring 3 cups water (and a pinch of salt) to a boil. Once boiling, slowly pour in the corn grits, stirring constantly. Reduce heat to medium-low and continuously stir/whisk for about 5 -10 minutes, until it thickens up.
  6. Add the polenta to the “beef” mixture and stir it all together.
  7. Pour into a (PAM/cooking spray- sprayed) 9×13 casserole dish, garnish with cilantro, and bake for about 30 minutes.
  8. Serve!

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Note: I originally cut this into 8 servings but they seemed a little small, so after re-portioning I ended up with 7 servings. My suggestion is if you’re eating this as a meal by itself, to make 6 servings. If you are going to add stuff (salsa, guacamole, wrap/chips, salad, etc) or want smaller portions, go with 8. Either way, it’s pretty healthy and low-fat :)

Here’s the nutrition info (per serving) with 7 servings: 188 calories, 1.2g fat, 33.6g carbs (4g fiber, 2g sugar) and 12g protein.

New Recipe: Southwestern Quinoa and Black Bean Casserole, and I made my Running Goal!

Before I get to the recipe, I wanted to share that I made my running goal for the month! 100.56 miles to be exact. I ran twice yesterday so I wouldn’t have such a long run today. Breaking the 13.1 miles apart like that definitely helped!

I ran 3.7 miles at lunch yesterday (in the Newton Fates): a 5 minute warm up, then 3 repeats of 3×3 hills, followed by a 10 minute tempo run and a quick cool down. After I got home and took Lucy for her walk, I jumped on my treadmill and did another 3.5 miles (in the Saucony Fastwitch 6s): 3 minute warm-up followed by 1:2 (run:jog) intervals. Then today I ran 7.01 miles (Brooks PureFlow 2s) doing 1:30/2:00 (run/jog) intervals.

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I’m feeling pretty good about my running, and starting to gain a little confidence about marathon training beginning (in 9 days!!). I’m also looking forward to slowing back down for my longer runs. I’m perfectly happy running anywhere from 9 – 12 minute miles at any given time ;)


Today’s recipe is a deliciously spicy “Beans, Greens, and Grains” (thanks Matt for that label!) healthy concoction.

Southwestern Quinoa and Black Bean Casserole

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Ingredients:

  • 1 Tbsp Olive Oil (or use non-stick cooking spray or a splash of veggie broth) for sauteing
  • 1 Red Onion, chopped
  • 1 heaping Tbsp minced garlic
  • 1 Jalapeno pepper, diced
  • 1 Poblano pepper, diced
  • 1 cup Vegetable broth
  • 1 can (15-oz) black beans – drained, rinsed, mashed
  • 1 cup dry quinoa (I use pre-rinsed)
  • 1 can (15-oz) Fire-roasted diced tomatoes (not drained)
  • 1 Tbsp (Hot Mexican) chili powder
  • 1 Tbsp Cumin
  • 1/2 tsp Cayenne pepper
  • 2 Tbsp Nutritional Yeast (optional)
  • 1 bunch scallions (approx 6), chopped – both white and green parts
  • 1 can (4-oz) sliced black olives, chopped
  • handful of fresh cilantro, chopped
  • 1 tsp Smoked Paprika

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Directions:

  1. Preheat oven to 350* Fahrenheit
  2. Saute the onions, garlic, jalapeno and poblano pepper for about 5 minutes until starts browning
  3. Add the broth, beans, quinoa, tomatoes, cumin, chili powder, and cayenne pepper. Give a good stir.
  4. Reduce heat, cover, and simmer for about 20 minutes.
  5. Pour into a non-stick cooking spray-ed 9 x 13 casserole dish
  6. Sprinkle the nutritional yeast on top, then the scallions, olives, and cilantro. Then sprinkle the paprika over it.
  7. Bake for 20 minutes.
  8. Serve!

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Note: You could also wait until you take it out of the oven before adding the scallions and olives. Personally, I like them a little crispy!

I cut this into 6 servings, with the following nutritional info per serving: Calories: 280, Fat: 6 grams, Carbs: 45 grams (Fiber 10 grams, Sugar 5 grams), Protein: 12 grams

I topped mine with guacamole and tortilla chips. Yummy!


Today is the last day of the January #writeandrun31 challenge. Other than the 3 days I had to miss because of the concussion, I ran every day in January (I actually started my #runstreak on November 23rd), and I think I’ve only missed 3 or 4 days of blogging. This challenge has been amazing! I’ve made some new friends and discovered some new blogs, and I’d like to especially thank Matt Frazier of No Meat Athlete, and Christine Frazier (his sister) for putting this together. I’ll be continuing on into February, though I do plan on taking a rest day or two before marathon training starts (in 9 days!!!).

mEatless Monday – Hot Cocoa Cookies (Vegan)

I named these Hot Cocoa cookies because that’s what they smelled like coming out of the oven. And they taste like it too :) Enjoy!

Hot Cocoa Cookies

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 Ingredients:

  • 1 cup whole wheat pastry flour
  • 1/2 cup almond flour
  • 2/3 cup (unsweetened) cocoa powder
  • 2/3 cup brown sugar
  • 1/4 cup powdered sugar
  • 1.5 tsp baking powder
  • 2 Tbsp pure maple syrup
  • 1 Tbsp pure vanilla extract
  • 1 tsp almond extract
  • 3/4 cup unsweetened vanilla almond milk (I’m sure any non-dairy milk would work)
  • 2/3 cup non-dairy chocolate chips

Instructions:

  1. Preheat oven to 375
  2. In a large mixing bowl combine all dry ingredients (from the flour to the baking powder)
  3. Make a well in the center and add in the wet ingredients (from the maple syrup to the milk)
  4. Mix it all together, then stir in the chocolate chips.
  5. Drop tablespoons of the dough onto parchment-lined cookie sheets and bake for about 13 minutes.

Makes about 30 cookies.

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I don’t have nutritional info on these yet as this was a new experiment. I’ll come back and update once I enter the recipe at Sparkpeople.com. But just in case you couldn’t already tell, they are absolutely, in no way, healthy ;)

*Note: if your dough is too dry, add more milk. If too wet, add more almond flour. I had to keep adding more of each to get it just right so maybe start with 1/4 cup almond flour and 1/2 cup of the milk.

Meatless Monday – Fiesta Corn (and a C25k update!)

Hope everyone had a nice weekend. I took it easy on Saturday-  caught up on my DVR’d shows from the week, and then spent a few hours in the kitchen, making a couple of my regular recipes (Black Bean and Sriracha Pasta, and BBQ Black Bean and Quinoa burgers), and testing out a couple new ones. One was just “meh,” but the other, a side dish I’m calling Fiesta Corn, came out really good!

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Fiesta Corn

  • 4 cups corn (I used a combination of sweet white and sweet yellow, frozen but thawed)
  • 1 Tbsp Earth Balance buttery spread, divided
  • 1 cup chopped onion
  • 1 jalapeno, diced
  • 1 tbsp minced garlic
  • 1 cup roasted red pepper, chopped
  • 4 oz diced green chilies
  • 1/4 cup reduced-fat Vegenaise
  • 1 tsp Mrs. Dash extra spicy seasoning blend
  • 1/2 tsp cayenne pepper

Directions:

  1. Preheat oven to 350
  2. Melt 1/2 the Tbsp of Earth Balance in a large skillet then saute the corn until it starts to brown. Then pour the corn into a large mixing bowl.
  3. Melt the other 1/2 Tbsp of Earth Balance and saute the onion, garlic, and jalapeno until it all starts to brown. Then add it to the bowl of corn.
  4. Add the roasted red peppers, green chilies, Vegenaise, and spices. Stir to combine.
  5. Pour into PAM-sprayed (or parchment lined) baking dish and bake for about 20 minutes.
  6. Serve!

I portioned this into 4 servings with the following nutritional info:

Fiesta Corn Recipe   SparkRecipes

My running is also going really well! This last week was Week 5 of C25k:

  • Day 1 (Wednesday 11/12/14): 3.25 miles in 31:08
  • Day 2 (Thursday 11/13/14): 3.33 miles in 31:00
  • Day 3 (Friday 11/14/14): 3.37 miles in 30:00

And for my long run yesterday I did all 3 days of week 5 consecutively, and then added a couple minutes at the end to hit 10 miles (1:36:49). All running this week was done via treadmill, in Brooks PureFlow 2.

I’m happy to report that I’m back down to 117.8 as of this morning! I have been adamant about tracking everything that goes into my mouth for about 2 weeks now, and it’s definitely been helping! I was going back and forth between My Fitness Pal and SparkPeople, but have once again decided that SparkPeople works best for me, especially since all my “regular” foods are already saved there.

And that’s about it from this end. Have a great week everyone!

 

Meatless Monday – L2 Chocolate Chunk Cookies

This #meatlessmonday recipe was inspired by the E2 Chocolate Chunk Cookies from the Engine 2 Diet. I changed a few things around and added a few ingredients (including my favorite ingredient- COFFEE!) and voila! Little (well, not so little really) puffy pillows of perfection! And as a bonus, they are under 100 calories each :)

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L2 Chocolate Chunk Cookies

Ingredients:

  • Heaping 3/4 cup unsweetened applesauce
  • 2 Tbsp ground Flaxmeal mixed with 1/4 cup water
  • 1 cup dark brown sugar
  • 1 Tbsp pure vanilla extract
  • 1 Tbsp Ener-G (egg replacer) mixed with 1/4 cup water
  • 1/4 cup unsweetened vanilla almond (or any non-dairy) milk
  • 1/4 cup coffee (cold or at room temperature)
  • 2 cups whole wheat pastry flour
  • 1/2 cup almond flour
  • 1/2 cup PB2 (I used 1/4c regular PB2 and 1/4c chocolate PB2)
  • 1 1/2 tsp baking soda
  • a few dashes of sea salt
  • 1 cup non-dairy chocolate chips/chunks (I used 1/2 cup each- Enjoy Life mini chips and Enjoy Life chocolate chunks)

Directions:

  1. Preheat oven to 350F
  2. Combine all ingredients from the applesauce to the coffee in one bowl
  3. Combine ingredients from flour to salt in another bowl
  4. Slowly mix together the dry with the wet
  5. Add the chocolate chips, stir.
  6. Drop spoonfuls of batter (it will be a weird sticky goo but that’s okay!) onto parchment-lined cookie sheets.
  7. Bake for 10-12 minutes.
  8. Enjoy (with a fresh steaming cup of coffee :))

l2nutrition

Meatless Monday – Black Bean and Sriracha Pasta

This is delicious, spicy, and easy! Go make it now :)

bb-sriracha pasta 1

  • 1 box (approx 12oz) pasta – I used Barilla Veggie Penne Pasta
  • 1 can (approx 15oz) black beans (don’t drain!)
  • 3 Tbsp Tahini
  • 3 Tbsp Sriracha
  • 2 Tbsp low sodium soy sauce
  • 1 Tbsp lime juice
  • 1 tsp Agave (or any sweetener)
  • 4 scallions, chopped
  • 1 Tbsp sesame seeds

Directions:

  1. Cook pasta according to package directions
  2. Put the black beans, tahini, sriracha, soy sauce, lime juice, and Agave in a food processor and blend until creamy
  3. Transfer the black bean “sauce” to a large bowl and add the scallions.
  4. Drain the cooked pasta, pour it into the bowl with everything else, and mix it all together. Then top with the sesame seeds.
  5. Serve and enjoy!

bb-sriracha pasta 2

I got 5 servings out of this. I didn’t measure but approx 1.5 cups per serving:

Per serving – 414 Calories, 7g fat, 70g carbs (7g fiber, 5g sugar), and 17g protein

Last Week’s Training and a Meatless Monday Recipe

Almost 40 miles last week:

  • Monday 9/15: 3.5 miles easy/recovery + 1.85 walked w/Lucy
  • Tuesday 9/16: 1.7 walked w/Lucy (rest day)
  • Wednesday 9/17: 4 mile tempo run + 1.7 walked w/Lucy
  • Thursday 9/18: 30 minutes slow/easy (2.62 miles) +1.6 walked w/Lucy
  • Friday 9/19: 40 min steady run (4.13 miles) + 1.5 walked w/Lucy
  • Saturday 9/20: 2.5 walked w/Lucy (rest day)
  • Sunday 9/21: 12.52 miles LSD + 2.1 walked w/Lucy

Yesterday’s long run was the most painful run I’ve ever had in my life! All was going well – I was doing 1:30/:30 intervals and keeping my mile pace between 10:30-11:00. Until about 7 miles in and my feet started to hurt. Bad! It was my own fault. I wore my ST Racers, which are great for runs up to 10k. Not so great when I was planning on doing 14. I should have worn the Ghosts. Shoulda, coulda, woulda…

Anyways, I made it 12.52 miles. As soon as I got home I tore off my socks and shoes, filled the bathroom sink with Epsom salt and ice water, and soaked my poor little achy feet. Then I took Lucy for a “cool-down” walk, because I knew if I stopped and sat down, I wasn’t getting back up.

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It’s a good thing I did my cooking on Saturday because there’s no way I would have been able to do it last night. Seriously, my feet hurt THAT bad.

And speaking of cooking, here’s my latest for you: Spicy Mexican Chili. Hearty, healthy, and low-fat deliciousness! Let me know if that link doesn’t work and I’ll repost it here on the blog.

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