Toss It: The 5-Ingredient Salad

"Can you bring a salad?"

I was a bit shocked by the request from my mother-in-law for Memorial Day. Usually I am tasked with bringing dessert for gatherings, and I was prepared with sliced peaches, pound cake and whipped cream.

But salad? That's not me – even if I'm the "healthy" one. Why? I tend to bring those "healthy" things that are a bit outside everyone's comfort zone ... aka, the kale and Brussels sprout chopped salad kit from Kroger. It's easy, delicious and not something I'd make on my own. Too much prep.

Prep. It's what I hate about salads. All of the washing and chopping and mixing and fancy dressings – it's too much work. I'd rather pay $7 a pound at my favorite downtown lunch spot than $7 on ingredients for a week of salads.

Alas, I digress. I needed a salad for our Memorial Day cook out and I needed it quick. The request came at noon and we were due at the in-laws at 5:30. Factor in a newborn that had fought naps all morning, I knew a fancy Pinterest salad was out of my league.

But still I searched. And what I found was awesome.

A spinach salad with blueberries, gorgonzola and walnuts, served with a store-bought dressing. Yes, the recipe suggested a bottled raspberry vinaigrette.

Score.

I threw in some red onions because, well, red onions make everything taste better.

As I ate the salad, and then went back for seconds, I realized that the taste of a salad is not relative to the number of ingredients. You don't need a monstrosity with 20 toppings.

Nope. I've decided that only five things are needed to create the perfect salad: greens, cheese, something crunchy, something sweet and something tart. The crunchy could be nuts or seeds; the sweet would be a fruit or even carrots or peas; and the tart, I guess, is onions or something to contrast the sweet.

A few ideas:

• Spinach, bacon, cheddar, peas and sliced red onion
• Spring mix, pecans, feta, strawberries and drizzle of balsamic vinegar
• Mixed greens, snap peas (sweet and crunchy!), ricotta salada and radishes

I'll admit this recipe doesn't work all of the time – not every great topping fits nicely into the category and sometimes more is actually more. But, there is something to be said for simplicity and taking out the stress of healthy eating, meal planning and entertaining.

Do you have a favorite salad to share? I'd love to see it!

Eat for less: More grocery budget tips

I had $100 to spend and a lengthy list of items to buy. Bananas, pears, celery. Rice, eggs, cheese, bread, milk, cheese. Ground beef, cheese, chicken, cereal, cereal bars, cheese.

My frustration grew as my cart filled, the eye ever on the budget. I wanted sparkling water but decided to skip it since we now go through almost two gallons of milk a week. Orange juice wasn't on sale so I opted to get a smaller jar of peanut butter.

By the end, I tossed up my hands. I went back through the aisles and grabbed what I wanted. I was done with the budget and whatever we were over ... well, we were over.

I lucked out that week, staying under my budget and still getting some luxury items, but it's not always that way. It can take a lot more finessing to get the necessities and the fun stuff for the week.

But I've learned a few tricks that help me get what I want and keep it under budget.

Be loyal to a store — when it pays. Kroger is the most convenient store to my house, and the chain is also the most popular in the area. Like so many stores, they have a loyalty card, which offers savings and a way for the store to track purchases. It can feel a bit invasive but Kroger mails out loyalty coupons that can be applied to the items I buy most. Free cereal bars? Yes, please. And, while you are at it, I will take 50 cents off the rice that's on sale. Thanks for asking.

I also get fuel points at Kroger, and my $400 monthly spending at the store can save me $5 on gas. It's not a lot but I'll take it.

Shop in the morning. My neighborhood store will put perishable items on manager's special like clockwork — at 8 a.m. Meat that can go in the freezer and vegetables still with days of life can be found at a good discount. I try to make it at the store on Friday before work or Saturday before a run to get the best-looking products for the best price.

Get to know the employees. I shop at the same Kroger at the same time (usually) each week. I know the guy in the meat department, and he knows me. He knows I like to buy sale items, to which he'll direct me. I never would have bought chorizo had it not been for him but the $2.49 roll became two meals, including chili. Employees are also, at times, at liberty to further mark down items or make them free depending on the expiration. A Kroger employee gave me a six-pack of Tropicana juice boxes at no cost as he only had four days on them. It was an instance when being a regular shopper worked to my advantage.

Use coupons for the things you buy. I rarely use coupons from online sources or the newspaper because they are most often for things I don't buy. If I wouldn't get it at full price, I don't need it at a discount — no matter how great the savings is.

A note on this: Use the coupons only if it makes the deal better. For example, I had coupons for Laura's Lean Beef and Kroger's Simple Truth Chicken. I could use them whenever to save a bit but I waited. On Saturday, I found both products on manager's special, which equaled about double the savings.

If it's a good deal, buy it. On the most recent shopping trip, I didn't need either the beef or the chicken but I bought them. Yes, it cut into the budget for things I needed on that trip but it was going to save me for the next week. I do this especially with meat as it is often the most expensive thing on the list. A word of caution: I buy what I think I will use in the next month but no more. Grocery stores cycle specials and new coupons come out. I will be able to get a good sale again.

Plan double-duty dinners. There's a good chance that the Laura's Lean Beef will become meatballs next week. The first meal will be with pasta and sauce, and the second can be a meatball sandwich. Pulled pork and barbecue chicken are great for this, too.

Know what's worth your money. Mark drinks Tropicana orange juice. Period. The times I have tried to go to a lower cost beverage have been met with complaints and, sometimes, waste. I no longer try to save money on juice. However, there are no complaints when it comes to store brand cereal and pasta. I also alternate between the good stuff and the value items. One week, we get Private Selection ice cream (the best) and the next week it's Kroger brand or a sale item + coupon.

How do you save at the grocery?

Related post: Getting started on a budget

On the Road: Grain-Free Snacks

A lifelong friendship could have very well been a polite acquaintance had it not been for one thing.

Pretzel rods.

Kim and I were making the journey from northeast Indiana to Chicagoland for the 2013 Wisconsin Half Marathon. Like any good toddler moms would, we came packing. Apples, carrots, nuts, pretzel roods and raisins filled bags and, later, bellies until we were able to stop for lunch.

Just one thing: A suitable dining spot was hard to come by. We spent much of the four trip lamenting that we were hungry as we ate another pretzel rod ... and another ... and another. As we were both running 13.1 the next day, we just considered it carb loading.

But carbs and me aren't on the greatest of terms since I adopted my no sugar, no grains lifestyle (which is about 80/20). So when it came time to pack snacks for our road trip to Colorado, I was at a bit of a loss. Sure, I could fill a bag with fruit snacks, yogurt-covered raisins, granola bars and crackers for the boys. But what was I going to pack?

Plenty, as it turns out.

UGo Bars. I found these at my local running store, and I couldn't resist. The bars are made in Bloomington, Indiana, and feature recognizable ingredients and an actual expiration date. They are comparable to Larabars but the taste is off the charts. I had the Ultra Cherry and Cacao, which had dried cherries, pecans, raisins, flax, cinnamon chia seeds and cacao nibs. They do have brown rice syrup, which hedges the line of no sugar, but it's still a good option.

Snack pack olives. I'll admit, these weird me out a bit. The black olives come in a plastic container with no liquid. And, at nearly a $1 per serving, these aren't cost effective but it's nice to have something salty and fatty to tide you over.

Shelled pistachios. I love, love, love pistachios and often get them on car trips when we make a pit stop at a gas station. The only problem is that they come in the shell, making them difficult to eat while driving and messy. It's worth it to spend the extra money and get them pre-shelled. I bought snack pack plastic baggies and portioned them out. Other nuts are great, too.

Peeled boiled eggs. This option is best for consumption within a few hours but I packed a few eggs in a plastic container with freezer ring. As we left at 4 a.m., I was able to grab these when I was ready for breakfast and eat something familiar.

Almond butter packets. A container of fresh ground almond butter can almost always be found at my desk. I eat it with fruit or on a sweet potato but mostly I eat it with a spoon. So why would I stray from a favorite on a trip? The combination of fat and protein is great for satiety.

What are your must have snacks?

Getting started on a budget {A Three Things Thursday post}

With $40 in my hand as I pushed the cart, I was testing the definition of a tight grocery budget. I looked for the cheapest cuts of meat and then tried to find packages that were marked down further. I skipped the name brands, then the store brands and stocked up on the value products.

I was 14, and my parents were recently separated. My dad was lost, unsure of what to do with two kids - much less how to do it with the debt of two adults and one income. He wasn't a cook or a shopper, and his attempts at stocking up for a week's meals left him frustrated and upset.

So I volunteered.

In the six months that followed, I did my best to find the most amount of food for the least amount of price. I wasn't worried about health, quality and sourcing. I was worried about making sure everyone, most importantly my dad, had enough to eat.

Those days, and constraints, may be far behind but the memories are vivid. (I can still taste the canned ravioli that Dad watered down so it could go further.) It's not the case for some and it can be why I scoff when people will say that eating healthy isn't expensive. Sure, the grocery bill doesn't have to be outrageous when you put your focus on eating better but when just eating is expensive, the added pressure of "healthy" can be intimidating.

But it can be done.

Here are three meal ideas - breakfast, lunch and dinner - that come in under budget.

1. Breakfast: Eggs. Simple as that. I was recently listening to a Vinnie Tortorich podcast, and a guest said that eggs are one of the most complete proteins. They are also filling and affordable. A dozen of non-organic eggs at my Kroger comes in just under $2, and I buy the 18-pack carton for $2.99. You can hard boil the carton and eat two with salt and pepper. Make a frittata, using frozen veggies, and cut into individual portions. Or, if you have time, poach a couple and serve with toast.

Source

2. Lunch: I can easily spend upwards of $10 on lunch supplies for a week's worth of quote-unquote healthy lunches. It's not so bad when you consider that's what I spend when I got out but it's double what cheaper frozen meals cost. My solution: Dried beans, lentils and brown rice. For about $1.50 and a little prep time, someone has the building blocks of a nutrient dense, affordable lunch. Rice bowls are also insanely easy and versatile - add frozen or fresh veggies, choosing based on a "theme" (Mexican, Japanese, Indian) and it's done. Don't like bowls? Add some broth and turn it into soup. The beans and lentils serve as affordable protein options although one could easily use tofu or meat found on sale.

Bonus: You can prep lunch on Sunday and just grab and go throughout the week.

3. Dinner: The rule here is to keep it simple. It's fun to try new recipes and keeping the flavors fresh can help with adherence. However, a lengthy ingredient list can significantly increase the grocery bill. Some of my affordable favorites are Salsa Chicken - as a salad or wrap; homemade chili over a sweet potato (save on meat and add more beans); taco soup; and one-pot pasta.

This post was inspired by a beautiful friend who is starting her own journey. So give her some encouragement and share your budget meals!

In the kitchen with pecans: Let's go nuts!

 My grandma is not a cookie grandma. You know, the lovely matriarch who spoils the younger brood with homemade treats chock full of sugar, love and more sugar.

The dishes I remember her making, the ones that made her "famous," are of the heartier variety - pot roast in the pressure cooker, ham and bean soup and vegetable soup. She also had the perfect technique for frying canned potatoes, which went perfectly with cottage ham.

Nowadays, she's (well deservedly) more apt to reheat leftovers from a restaurant or cook up an egg. But, there's still something that she makes - and is expected to. Pecan pie.

Crunchy, caramely pecan pie.

Grandma's pecan pies were a staple at every family holiday, and they were even more popular than the pumpkin at Thanksgiving. For the better part of my life, I believed that the only place for pecans was in a pie shell.

But I was wrong.

Pecans, which contain the natural antioxidant vitamin E, can go from sweet to savory in recipes such as Sugar Spiced Pecans to Pecan Pesto Pizza to Broccoli Gratin with Horseradish and Georgia Pecans.

For the past month (April is National Pecan Month, after all), I've been a nut job of sorts, trying out as many culinary applications of the nut as I could. I made Banana-Pecan Sourdough Pancakes and broccoli salad (a recent obsession), replacing the sunflower seeds with pecans - so much better. I've also topped salads with pecan pieces for a great crunch and mixed it in with my homemade yogurt. Each time I did, I was adding a dose of heart healthy fats and more than 19 vitamins and minerals.

Oddly enough, the one thing that I didn't make with pecans was pie.

But I did make something sweet - a fruit and nut bite that combines the sweetness of dates and Turkish apricots with the rich, sweet taste of pecans. Chia seeds add omega-3 fatty acids, calcium and fiber, and a touch of sea salt gives balance.

Nutty Fruit Bites

8 ounces pitted dates
8 ounces dried apricots
1/2 cup shelled pecan pieces
1 tablespoon natural nut butter
1 teaspoon cinnamon
1/4 teaspoon sea salt
2 tablespoons chia seeds

In a food processor, pulse dates and apricots until they start to appear crumbly. Add pecans, nut butter, cinnamon and sea salt to the bowl of the food processor. Grind until the fixture is a fine crumble. Add chia seeds and pulse just until combined. Dump mixture into a 9-by-13 baking sheet and press firmly with the hands. Refrigerate for several hours, or overnight. Cut into 2-inch squares.

Note: The mixture can be formed into balls, as well. It is crumbly but firms up as chilled. If you want more of a binder, add some vanilla protein powder or pulse some quick cook oats when you add the chia seeds.

Disclosure: April is National Pecan Month, and I was provided a sample of pecans by the National Pecan Shellers Association free of charge. I was not compensated for this post.

Healthy Rice Bowl: Lunch Lately

I am good at staying on track when it comes to breakfast - egg white sandwiches, oatmeal, even protein pancakes. Dinner isn't that bad, either, as I always keep nutrition and balance at the forefront of meal planning.

As for lunch? It's a crap shoot.

If I'm doing well with planning and motivated, I will make a batch of soup or enchiladas to supply my afternoon meal for the week. If I'm not doing well, I find myself wandering across the street to the hospital for lunch (the best case scenario) or entertaining a walk to Arby's with my work husband.

My trouble isn't just about finding time - I'm baking my behind off now that I have a sourdough starter - but it's also finding something that I don't mind eating three, four or even five times in a row. You really have to love something to do that, which is why my freezer stocked with a variety of soup worked out so well this winter.

Thankfully, I made myself a winner this week, adapting one of my favorite wraps into a delicious rice bowl.

My California Roll Wrap, which was featured on my "Today Show" appearance almost two years ago, combines the best parts of the sushi buffet standard into a portable lunch. The bowl ups the ease factor a notch or three with a bulk preparation that requires little effort on a busy morning. Just toss and go.

I ate it three times this week and never once felt apathetic about lunch but rather excited for the flavors that I so love about my beloved take-out Bento boxes. Even better, I can see myself making this version again and I'm already dreaming up other takes.

California Rice Bowl

1 cup uncooked brown rice
1/2 cucumber
2 carrots, peeled
1/4 cup nonfat Greek yogurt
1 teaspoon wasabi paste, or more to taste
1/2 cup shelled edamame
6 ounces crab meat, imitation or real
1/2 avocado, diced

Cook rice according to package directions. Meanwhile, using a food processor, shred cucumber and carrots, patting dry to remove excess moisture. In a bowl, combine rice, Greek yogurt and wasabi. Fold in shredded carrots and cucumber, edamame and crab.

At this point, the dish can be portioned into four plastic containers and stored in the refrigerator.

When ready to serve or take to work, add diced avocado to bowl, tossing to combine. Serve with soy sauce or pickled ginger if you are into that sort of thing.

Have a Ball: Caramel Coconut Energy Bites

You want to know what makes me excited? Balls. Sweet, chewy balls.

Let's set the scene: I'm at work on a long Thursday afternoon, snacking on Inner Peas from Trader Joe's, when my mind goes to balls. I leaped out of my chair excitedly, thanking heavens I didn't trip on the cord to the heating pad on which I was sitting, and quickly poured myself a cup of coffee. It was an hour past my caffeine cutoff but there's nothing better than a hot cup of joe and balls.

And before I get in too far over my head with this, let's be clear. We're talking about edible balls. I mean balls that you make out of food stuffs and are acceptable to eat in public. After all, I'm old and married and have a toddler.

Now back to the balls. I know these things have been everywhere and no one really cares much about another "energy bite" recipe. I'm probably the last person on the planet to put dates in a blender, pulse until the cord is hot and put the hot mess in my hands.

But I did. And it was wonderful. Mostly because I'm doing 99% well on my no desserts during Lent and it finally gave me a use for the dates I bought on Manager's Special at Kroger for no reason.

Hey! Look! It's turds on a paper plate! From a different angle!

I wasn't expecting success when I got out the ingredients - and even less so during the process - so there's no cutesy photos of ingredients or action shots of the food processor. As if you didn't know how to press on and pulverize till oblivion.

But here's what I used:

8 ounces of dates, which I had to pit
1 scoop chocolate protein powder {I used GNC Lean 25 Rich Chocolate}
1 tablespoon reduced fat Jif peanut butter
1/3 cup unsweetened coconut

I put it in the food processor - obviously - ground it until I didn't see it changing anymore. It was hot and gross. So I got out the scooper, formed it into messy balls and refrigerated. Cooling them off did wonders because they were firm yet moist and reminiscent of a Samoa cookie with the dates taking on the caramel flavor, the chocolate protein powder and coconut.

Almost too reminiscent of a Samoa, I might add. I've found myself indulging in them when I don't need energy, you know like when I'm drinking coffee or after I'm finished with my tempo run. And while I'm thinking about it, why would anyone think these things give you energy? It's not a steroid.

It's a ball. So shut up and eat it.

Note: I apologize if you either found this post offensive or not amusing. I blame the balls. They are always at fault.

Family kitchen: Recipe for Chicken Parmesan Meatloaf

I am not a keeper of things.

I hate clutter, I regularly donate items to Goodwill and I frequently purge things that are no longer of use. It's a good and bad thing. The items can go to people who will appreciate them more than I but there have been moments of regret. My first slow cooker, given to me by mom for my first apartment, was given to a co-worker and recent college grad. I could use it now {no such thing as too many slow cookers} and think of her as I prepare dinner.

I sometimes wonder whether I care about the items because my mom is no longer here, and I am trying to attach a sentimental value and memory to them. But I know that I carry the memories of my mom - in my heart and in the kitchen.

As a wedding present, my mom tirelessly and relentlessly compiled a collection of family recipes. They came from aunts, cousins, friends - on both sides of the aisle. There are things that tempt me {Oatmeal Carmelitas}, dishes to remind me of home {Cincinnati Chili} and recipes to bring back memories {Pineapple Upside Down Cake}. It is one thing that I will keep for always.

But the urge to share has not diminished. Nearly two years in the making, I finally presented my sister-in-law with her own {nearly complete} version when I went to Cincinnati this past weekend.

I lovingly typed in the recipes, taking care to not misspell flour 3,000 times, and spending too much time to perfect the formatting. I scoured Pinterest for cute presentations, cut scrapbook paper and got out the ole glue stick to create the pages.

While there are no handwritten introductions or notes from Mom, I made sure to add my own touches. I've added some of the recipes from the other side of the aisle that have become favorites in my house and those for dishes that have served us well.

And then there is a true family recipe. It was one I put together for a cousin, seeking to find her own healthy eating path but was struggling to find her way on a narrow {palate} course. She loves pasta - alfredo and chicken Parmesan - but hadn't found some lighter versions. I sent her some links to check out but also started cooking up something in that brain of mine.

What I came up with - Chicken Parmesan Meatloaf - was a delicious dish with all the flavor of the heavy Italian favorite and a fraction of the calories. It earned bonus points as I was able to prep it in the morning and Mark could bake it upon getting home from school. A quick side of herb roasted potatoes and broccoli from the freezer aisle, and dinner was easily on the table by the time I got home.

I shared the recipe with both Jess and April during my visit because a true family recipe is one that everyone gets to love.

Chicken Parmesan Meatloaf

1 pound lean ground chicken
2 egg whites
1/2 cup breadcrumbs
1/4 cup Parmesan cheese
1 teaspoon Italian seasoning
1/2 teaspoon dried basil
1 teaspoon garlic powder
1 tablespoon dehydrated chopped onions
1/2 teaspoon salt
Pepper, to taste
1/2 cup low-sugar pasta sauce
1/2 cup mozzarella cheese

Preheat oven to 350 degrees.

In a bowl, combine all ingredients except pasta sauce and cheese. If the meat mixture seems dry, add milk by the tablespoon until it reaches desired consistency. Place meat mixture into loaf pan; top with pasta sauce. Bake for 45 minutes. Top with mozzarella cheese and bake for an additional 10 to 15 minutes.

Food, lately: Post marathon redux

You want to know something insane?

Don't answer that - I'm going to tell you anyway. Now that the racing season is over and I'm fully embracing the "relax, have fun" mentality, I'm not burning 1,000 calories a day and my body no longer needs endless bowls of oatmeal and bread. Insanity, I told you! It's easy (to want) to forget but the carb loading for Veterans left me feeling bloated and with a bit of an overhang - if you know what I mean.

As I mourned my disappointing race, I decided that the one thing I could fix was my diet. I wanted to rein in calories, cut back on the carbs, reduce sugar and build in some more protein. I am by no means perfect, especially yesterday when I had to take Miles to the doctor (wheezing = steroids + breathing treatments) and a photo shoot at work that necessitated red velvet cake.

It is better, though, and I'll take it.

Breakfast: Egg Beater veggie scramble with side of wheat toast
Snack 1: Fage 0% Greek yogurt + Red Velvet Munchkins (after the doctor)
Lunch: White Bean Chili with mixed green salad
Snack 2: Veggies with Eat Well Enjoy Life Edamame Hummus (my new obsession) + popcorn (unpictured) + 1/2 slice red velvet cake
Dinner: Chickpea burger on lettuce, microwave turnip chips and a couple tablespoons mac and cheese
Snack 3: Oatmeal with chia seeds and a handful of Cheez-Its while I read to Miles

What have you been eating lately?

Kid's kitchen: Frozen Blueberry Breakfast Bars

"It's too cold."

Of all the things I expected Miles to say about the Frozen Blueberry Breakfast Bars, it was not a complaint that they were too cold. I thought it would be more like, "Yummy!", or another enthusiastic expression as he was once again a part of kitchen preparations.

Yet, he was unimpressed by the frozen treat and insisted that I eat it. Not that I minded - I found the bars to be sweet and satisfying, an interesting balance to the fourth cup of coffee I had this morning.

 The recipe for the bars was sent to me by Yoplait Greek (as was the yogurt to make them ---> full disclosure) was quick, easy and very toddler friendly. Miles was able to help by stirring together the butter and granola, dumping the yogurt on top when it was cool and sprinkling on the garnish.

And since there were no chemical reactions (rising, leavening, etc.) or raw ingredients, I didn't have to worry about whether he added too much or too little of a particular ingredient, overstirred the base or licked the spoon.

The only worry, it seems, is being patient enough for them to thaw so we can eat them at a more palatable temperature.

Frozen Blueberry Breakfast Bars

2 1/2 cups Cascadian Farm® organic oats & honey granola
1/4 cup butter, melted
3 containers (5.3 oz each) Yoplait® Greek blueberry yogurt
1/4 cup fresh blueberries
2 tablespoons Cascadian Farm® organic oats & honey granola, coarsely crushed

Heat oven to 350 degrees. In large bowl, mix 2 1/2 cups granola and the melted butter. Firmly press in bottom of ungreased 8-inch square pan. Bake 10 minutes. Cool 10 minutes on cooling rack. Freeze about 5 minutes or until cold.

Spoon yogurt over crust; gently spread to cover. Sprinkle with blueberries and crushed granola. Freeze about 3 hours or until firm.

Remove from freezer 10 minutes before cutting. To make bars, cut into 5 rows by 2 rows. Wrap each bar tightly in plastic wrap. Store in freezer. Makes 10 servings. 

Nutrition: Calories 180 (Calories from Fat 60); Total Fat 7g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 15mg; Sodium 100mg; Total Carbohydrate 24g (Dietary Fiber 1g, Sugars 6g); Protein 5g

Try any of the Yoplait® Greek yogurt flavors in this bar in place of the blueberry. These bars can be stored tightly wrapped in the freezer up to 2 weeks.

The power of three: Weeknight dinner solution

Dear friends, I'd like to introduce you to what might possibly be the easiest dinner ever. Aside from take out Burmese from the place up the street. Of course.

It's a three-ingredient, $4, 5-minute tortilla soup that is not lacking in flavor - only the fuss of the mad dash dinner preparation. Truth be told, I might even dare to call it healthful.

The ingredients: 4 cups broth (chicken or vegetable), 1 pint chunky salsa and 2 cups protein of choice (black beans or chicken, preferably leftover rotisserie).

Optional: Double protein, using both chicken and beans, and add some corn for a total of five ingredients. Only if you have them on hand.

Method: Add all ingredients to a pot, bring to a boil and reduce heat. Simmer for 5 minutes or longer, as desired.

Accompaniments: Tortilla chips, sliced avocado, brown rice or roasted vegetable quesadillas as we did. Be careful not to go overboard or you will negate ease plus thriftiness of soup.

While I have made many a tortilla soup, I am sure this recipe - if you can call it that - will quickly make it into the rotation. Not only was it the ease of preparation, but it was a great way for me to use the salsa I canned earlier this fall and not kill the family via botulism.

A win on all accounts.

First and only meal

I'm in a rut. A big ole breakfast rut.

Every morning, I put into a saucepan a half banana, 1/3 cup oats, 2/3 cup almond milk, 2/3 cup water, 1 teaspoon chia seeds and 1 teaspoon cinnamon. I let it cook as I put away dishes and prepare something for Miles, stirring occasionally to keep from having to scrub another pot. When it's sufficiently thick, I stir in a teaspoon or two of Nuttzo and eat.

I enjoy it, too, for the most part but I don't love it. I just love that I have whole grains, fruit and some healthy fat in a bowl. There might be some protein, too. And I'm fine with that.

Or I thought I was until I listened to the Another Mother Runner podcast on my long run yesterday. Sarah and Dimity spoke to an Indiana (!!!) sports dietitian Jackie Dikos, who said that people trying to lose or maintain body weight often fall into a rut of eating the same things - more than likely because they garner certain results. However, by eating the same things over and over, one can limit the nutrients that the body is getting. Jackie recommended using a three-day rotation where you would switch breakfasts (or other meals) every three days.

I immediately thought that it was a great idea ... until I realized that I didn't know what breakfasts to add to the rotation. I like eggs but haven't been feeling them lately, and I find that smoothies do not hold me. What. So. Ever. I did get some coupons for Silk Fruity & Creamy yogurt via BzzAgent so some yogurt bowls might be an option.

Tell me: What do you eat for breakfast and how often do you switch it up?

Use your noodle

Tuna salad, suck it.

I was going to make curried tuna salad wraps for lunch this week. I bought some awesome wraps at Fresh Market and some tuna at Aldi though I did forgo the apples, which add a delicious crunch, because they were pricier than I prefer. But it was still going to be delicious.

And then this happened.

A random pasta salad that I threw together for lunch post-long run on Sunday. I enjoyed it so much - and had the necessary ingredients leftover - that I made it again for lunch today.

The inspiration for the bowl was some mini high fiber penne that I had made for Miles' lunch. He had requested pasta and the box was about a third full. Rather than making a single portion, I decided to cook it all and think about the rest later.

Later was 10 minutes - when I saw asparagus and mushrooms (leftover from Friday night pizza) in the refrigerator.

I roasted the vegetables at 450 degrees with a bit of olive oil. Meanwhile, I diced a bit of avocado and some tomato (leftover from burrito night).  Oh, and I boiled an egg for some protein .When everything was ready, I tossed it together with a bit of dressing. 

And, voila, lunch in 10 minutes from random leftovers! A delicious lunch, too, with the avocado adding creaminess and the roasted veggies offering bright flavors.

Rather perfect for spring - especially since it decided to arrive. Finally.

What are you eating for lunch?

Friday finds

It's almost the weekend. Put your party hat on!

Sorry - that was just a shameless introduction to use this photo of Miles. Deal.

So this morning I had planned to go to Piloxing since the Train Like A Mother plan had me doing a fun workout. And Piloxing is definitely fun. When I showed up to the studio, though, I learned that it was on spring break. Well, not Piloxing itself but the instructor or the people who run the studio - either way, I wasn't going to get in my planned workout.

Womp, womp.

I was slightly disappointed but I had packed clothes to runch (fun workout = fun workout + 3 miles for Kim). I was fine. And, Fresh market was next door so I could pick up an apple for a mid-morning snack and freshly ground almond butter ... and whatever else caught my eye.

Hint Fizz in watermelon. I've been avoiding this stuff, thinking it had sweetener, but low and behold it's just a calorie-free sparkling water. Huzzah! The sparkles reminded me of nuun and it had a sharpness in flavor (because it's unsweetened) but I really liked it. Not get a "blow the grocery budget and buy out the store" like it but "could get again for funsies" like it.

Snapea Crisps. I decided to look for kale chips and then stopped looking for them when I realized they were $7.99. On the shelf right below, though, were Snapea Crisps. They looked interesting enough, have 130 calories per serving and were a mere $1.99. I'm hoping they can fill a snack void during the #sugardetox.

Seapoint Farms Dry-Roasted Edamame. My favorite snack disappeared from my diet when the nearby Marshall's closed, and it's been missed to say the least. As luck would have it, I found it right next to the Snapea Crisps. Also 130 calories per serving. Also $1.99.

Red Curry Paste. OK, this probably isn't unusual but they definitely don't have it Aldi. I was impressed with myself that I thought to look for it while I was there as I have a Thai Sweet Potato Soup on the books for next week.

Smart & Delicious Soft Wrap Minis - Three Seed. Also on the menu books next week? Curry tuna salad. It would be delicious on a mini bagel but I thought it might be smart and delicious on these wraps. Ha. I made a funny. Anyway, no sugar plus 50 calories each makes it a winner ... assuming it doesn't taste like my sweaty sports bras.

Any good food finds to share?

Sweet nothings

Sacrifice.

When embarking on a weight-loss journey, it is nearly inevitable that a person is going to have to make sacrifices - especially when it comes to food - because, last time I checked, a large Mint Oreo Blizzard wasn't in most eating plans. There's cutting things out entirely, reducing portion size (though a mini Blizzard still clocks in at xxx calories) or finding innovative ways to enjoy the qualities of certain foods without the calories.

And we've all seen those innovative ways. "Guilt-Free" Hazelnut spread, black bean brownies, protein pudding. But those innovations can sometimes (or) introduce artificial sweeteners and ingredients.

When I was in the thick of Weight Watchers, I was an "innovation queen." I would whip up Pumpkin Fluff that had sugar-free pudding and low-fat whipped topping, each carrying a long list of ingredients. Low-fat ice cream was a favorite but some of he treats have high fructose corn syrup. I made oatmeal variation after oatmeal variation that included my new favorite ingredient, stevia. And, of course, there was the Diet Coke.

I thought that the swaps I was making were what I had to do - and it probably was - and in the beginning, didn't think much beyond that. As I became successful, I told myself and touted that they were healthy. They were such a part of my daily eating habits that I couldn't imagine giving them up.

And then, in November, a co-worker posted a link to Dr. Fuhrman's Healthy Holiday Challenge. The 60 day challenge was a way for Eat to Live followers to reconnect with their lifestyle, which eschews oil, salt, white flour and sweeteners of all varieties among other things. For me, it was a way to disconnect from habits that I was beginning to think weren't so healthy and sever ties with Diet Coke.

I didn't make it the whole 60 days (hello, Christmas) but I did manage to kick my Diet Coke habit and rid my diet of artificial sweeteners. It is true. The girl who put stevia in everything has not touched a substitute intentionally since November (save for the diet soda I had when I had food poisoning).

I was eating sugar, though - and lots of it. But sugar had to be healthier, in moderation, than the substitutes, I reasoned.

Don't worry, the irony wasn't lost at me.

And so I found myself at a cross-roads. Just what kind of sweetener is OK? Honey and maple syrup are natural but still provide a sweet taste that I crave and pack some calories. Traditional sugared treats often send me into a tailspin of indulgence that leaves me feeling guilty. Stevia is "natural" but I find that people use it too frequently to make these faux desserts that are often not solving the need or addiction but putting a bandage on it.

Editor's note: This could be my own issues speaking and is merely my perception.

It's something I have been struggling with for the past couple months. I wanted to eat dessert but I wanted to eat clean and I wanted to control my weight. I thought I could do it with portion control but after a particularly bad bender last week, I found myself revisiting some of the foundations of Dr. Fuhrman's Eat to Live protocol. It's almost as if it's a cleanse, ridding the body of addictive, artificial ingredients and introducing control and willpower.

It's been nine days since I've intentionally eaten anything with added sugar and I plan to continue with it for at least the month of April as Laura at Mommy Run Fast posted a Sugar Detox Challenge for the month. Her initial post had some really interesting things to say about sugar and today she offers tips for overcoming sugar cravings. (I'm a big fan of the sweet vegetables as this weekend I added sweet potato and carrots to my wheat pancake mix, skipped the sugar and enjoyed every bite.)

I love the accountability of the challenge but, more importantly, I'm hoping to find a middle ground where I can eat a dessert here and there without a tail spin and find a definition for my healthy.

What is your relationship with sugar? Do you think certain sugar substitutes are OK? Do you think you are up for the challenge?

Order's up: Healthy example

I had a lunch date today. Well, hot in the form of spicy food and date in the form of my favorite adventurous-eating co-woerk.

S and I usually eat lunch once or twice a month, frequenting Asian restaurants (Burmese, Thai, Vietnamese) that our husbands don't particularly appreciate. Today, though, S decided to get me primed for my excursion to the great South (aka Lexington) and selected a neighborhood barbecue joint.

When I wrote my list of goals for the day, I included eating a plant-based lunch ... but I have also been meaning to re-visit this spot, known for its burnt ends and green chile macaroni and cheese.

So we went.

I chatted with S about my menu favorites but I let her order first as I tried to find some balance among the selections. I ended up going with the smoked turkey, green beans, tomato-cuke salad and green chile mac. I figured that going with the lean meats and picking something green as sides equaled enough balance to justify the mac and meet my goal half-way.

I didn't think of my order much beyond that until S and I were walking back into the office. We were chatting about how good the food was when she made mention that she had wished I had ordered first. She thought that if she had seen my selections first, which she knows skew to the better options (not always best), that she might have selected something different.


A bit surprised and flattered, I told her that I'd do my best to go first next time. The conversation got me thinking: Do you rely on friends or family to set good examples or keep you accountable?

I know that I'm more likely to make poorer choices when I'm with people who don't value healthy eating. I can tell you exactly who (but won't) I will invite out because I'm craving dessert or that latte + pumpkin loaf. I will allow myself to, for all intents and purposes, sabotage myself because I can say so-and-so convinced me to get it. However, I've never relied on another person's habits to make me stay in my healthier comfort zone.

I guess you can say that I have an intrinsic motivation to eat things that are good to my body and need extrinsic motivation to eat things that will make my body feel crappy.

P.S. Today's vocabulary lesson was brought to you by the American Council on Exercise and CVS, where I found insanely cute index cards to help me study for my personal training exam.

The healthy alternative

Tis the time of year when pledges to eat smarter and move more are renewed, and women find themselves eyeing that non-fat, no-sugar, whole wheat, vegan, raw recipe to make for dinner. With great gusto, they prepare low-calorie meals aimed at helping them reach their goals.

But there are grumbles.

Grumbles from the kids. Grumbles from the husbands. Soon, the fight to eat healthy gets lost in the fight to get people to just eat. And shut up.

It is in that spirit that I asked Mark to write a guest post about what it's been like for him to eat with me as I went from obese to healthy and the many culinary side roads we've taken along the journey.

Take it away Mark ...

When of my fondest (read: scariest) memories of my dearly departed grandfather was when my sister and I would sit around the table with our whole family. We never did the whole “say grace” thing, but before we dug in, my grandfather would grit his (false) teeth and mutter, “Eat what you take, take what you eat.”

I get that now. It took me until my early (OK, mid now) 30s to grasp this and embrace his hardened-by-the-Great Depression outlook on eating. He was only trying to help us. Well, lo and behold, I marry a woman that embraces not that exact ethos, but Kim doesn't waste food. She doesn't mess around with alternate meals, and we don't let Miles eat “snacks” (read: chock full o' processed sugar cereal bars) before or during dinner. Kim makes a meal and if we don't like it, we're sort of on our own.

 And so I provide you with this meandering anecdote for a very good reason. Kim approached me about doing a guest spot on her blog about what it's like to be a skinny, not-so-eager-to diet kind of guy who is often offered healthier alternatives to his generally craptacular diet. I'm 1XX pounds soaking wet, so I don't exactly have to eat anything she makes for Miles and me. But gosh darn it, I'm here to report that what she makes .. .I can live with. Well, most of the time.

Case in point: Kimberly recently prepared my favorite dish, spaghetti and meatballs, with (gasp!) whole wheat pasta and turkey meatballs. I noticed both right away and immediately I weighed internal dialogue that I often have with myself. (I'm not crazy, seriously).

The following is an excerpt from any terribly cliched episode of “The Biggest Loser”:

Trainer Bob: “Look what's on the counter! Oh, wow! It's potato chips. Oh, wait. No, it's not. It's Ore Ida's imitation kettle chips. With half the saturated fat and a third of the calories, they'll help you snack your way right to the top of our scales with a big smile on your face!!!” (Insert cheesy, So-Cal whitened teeth flashing at the camera) 

OK, so even if I'm not Trainer Bob, there are some foods that even a ridiculously semi-fit, metabolically ludicrous guy can live with. Kim is generally never quite so blatant with her substitutions as she was when she rolled the dice with her spaghetti and meatballs concoction. She is quite the subtle one when it comes to substitutions.

Turkey sausage is one of Kim's favorites. With a slightly sweet flavor and texture that resembles pork sausage, the turkey variety is used with much gusto around here. Such favorites include turkey sausage and peppers, turkey burgers, and turkey goulash with a smidge of that darned Greek yogurt just to yank my chain. Turkey burgers are a perennial favorite in our house, and I always crack Kim up when she asks me for my suggestions for the upcoming week's menu.

Kim: So, what would you like for dinner this week? Any ideas?
Mark: Umm, I don't know. How about turkey burgers and fries?
Kim: We just had that two weeks ago. Wait, we have some in the deep freeze. OK. 

Another substitution that I think I tolerate just to appease her is wheat flour in her always tasty pancakes. Miles doesn't seem to mind the difference, and it's socially acceptable for him to just spit out what he doesn't like.

Oh, don't get me wrong, Kim makes a wicked wheat flour pancake. But doesn't it defeat the purpose when your humble author smothers wheat flour pancakes with butter and blueberry syrup from Cracker Barrel? I guess that's akin to ordering a Diet Coke with a #2 at McDonald's and deluding yourself that Diet Coke makes the choice better.

I'm really quite proud of the eater that I've become. Kim has transformed me into a guy that actually eats vegetables, Greek yogurt (well-masked) and yes, turkey meatballs. So, sometimes I ask myself why I choose to eat healthier alternatives, if I don't actually have to. I think it's because of two reasons: 1) However cliched it may sound, if it ain't broke, why fix it? The healthier alternative tastes good. Why change your technique when you've just qualified for the Boston Marathon? If it feels right, just do it. 2) I feel like I need to set a good example for my son. What will I say when someday Miles asks me, "Daddy, why do I have to eat this wheat pasta when you're eating regular?"

Now, if she can just get me to dive into that salad bar at Pizza Hut, Kim would be in business.

Three things Thursday: Somebody is trying to kill me

1. Holiday work luncheon

2. Christmas gift from my boss

3. Association-wide famous cookies from my neighbor

All of that came to me in one day. A day full of so much sugar. For someone who has sworn off sugar for the Healthy Holiday Challenge.

Yeah. I entered the Garden of Temptation.

I normally don't have a tremendously difficult time during the holidays. I indulge the day of, eating things that I couldn't have any other time or are particularly special. I am sure I have a treat here or there but it's not something I remember feeling insanely drawn to or guilty about.

Until this year. I am not sure whether it's because I have the mind set of "I can't have it" rather than "I don't want it" or the bombardment of treats in such a short time. But I'm pretty sure it's not normal that I sniffed those sugar cookies for a full 3 minutes after delivery, trying to decide whether to forgo the challenge for one sweet, melt-in-you-mouth cookie.

It's only because I'm stubborn that I didn't. Well that, and dreams of Brownie Peppermint Ice Cream Cake, which I'm making Christmas Day. If I've gone this long without sugar, it's dang well going to be worth it.

Forget that, eat this

If there is one thing I've learned over the years of trying to find a healthy lifestyle it is forgiveness. Forgive yourself for having a bad day. Forgive yourself for eating two pieces of dessert. Forgive yourself for hitting snooze and taking an unplanned rest day.

Of course, I say this with a belly bursting at the seems. The bland tuna casserole made with white pasta, which went against my healthy holiday challenge, sits heavy in my stomach. I almost feel sick, and the sad thing is that those extra bites weren't even worth it. (In my defense, I think I kept eating it in the hopes that it would magically get better.)

But rather than beat myself up for a less than stellar day, I'm going to move on and relish the rather inspired eats of recent days.

1. Hash made with green peppers, onions, broccoli, spinach and red potato with an egg on top.

2. Mini whole wheat bagel with homemade cinnamon almond-pecan butter and a sprinkling of trail mix.

3. Apple with trail mix (raisins, seeds and nuts)

4. Thai Fried Quinoa with marinated scrambled tofu (Figging amazing. I swear.)

5. Hospital salad with cottage cheese (no dressing) and Naked juice

6. Baby carrots

7. Cuban-style sandwich made with leftover roast pork, grilled onions and jalapenos on Ezekiel 4:9 Sprouted Flax bread. It was served with broccoli.

Of course.

Food Friday: All Greek to me {+ giveaway}

There were two things I missed when I was limiting dairy during marathon training: cheese and ice cream.

Wait. Make that three things. I missed cheese, ice cream and Greek yogurt.

Whether it's topped with berries and nuts or the occasional granola, stirred into oatmeal or a topping pancakes, it's a delicious snack or breakfast. And healthy, too. Greek yogurt has more protein than traditional yogurts, fewer carbohydrates and less sodium.

But of course you already knew that.

There's a dizzying array of Greek yogurt brands - Chobani, Fage and Oikos (my first foray into Greeks) - and more traditional yogurt brands such as Dannon and Yoplait have come out with their own versions. It's a $5 billion business {source}, with each brand trying to create its own niche. Chobani has a loyal following in the blogosphere and Fage has its own group who appreciate its tang.

But Yoplait is targeting someone else. Someone who can't afford to "spend" 150+ calories on the sugary concoctions of other producers. Someone who budgets snacks. Someone who is busy and needs a quick snack on the go.

Yoplait's Greek 100 is 100 calories and just 2 Points Plus if you follow Weight Watchers. It has 10 grams of protein for staying power and 9 grams of sugar (there are artificial sweeteners in this yogurt). And though it has no fat, it still has a thick consistency that Greek yogurt fans enjoy.

I sampled a bit of this yogurt during the summer, and I found it to be good. A tad sweet but good. It's something easy you can throw into your purse .... I mean lunch bag ... for a quick snack at work without having to worry about calories or portions.

And I do mean you. The folks at Yoplait have generously offered to send a case of the new yogurt to five - yes, 5! - readers.

Happy snacking.

a Rafflecopter giveaway
The giveaway is open to U.S. residents only and will end on Sunday, Nov. 18. Winners will be selected at random and announced on the blog Monday, Nov. 19. Winners have 72 hours to claim their prize (by emailing hlthystrides at gmail dot com) or new winners will be selected.