Category Archives: carb-controlled

Crock Pot Chicken Tacos + Homemade Taco Seasoning

Good morning! 😀

I hadn’t planned to blog this morning, but I couldn’t sleep in any. I was going to try sleeping in until…get this…6:30am! I know, what an exciting life I lead. Yesterday’s commutes were much better than expected and I was in the car just under 3 hours all day. That sounds insane, but considering the mileage and the snow, that’s not bad at all!! When I expect the worst, I end up early…go figure 😉

Last night was another successful class. We talked about carbohydrates and the dangers of low-carb diets. I think I have them all convinced that carbs are good…especially the ones that contain fiber and are healthiest! 😀 I feel like they are so engaged and interested in the topics we talk about, it really makes for a fun, engaging class. I hope they feel the same way, ha!

So yes, I couldn’t sleep in but maybe that’s because I was so anxious to share a new crock pot recipe with you all! As I had planned, the old crock has been getting some use and the results have been scrumptious! Not always pretty, but healthy and good! 😉 Oh, and time-efficient, too!!

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Homemade Taco Seasoning from Sweet Life Kitchen as seen on Bean Town Baker

3 Tbsp chili powder
1/2 tsp onion powder
1/2 tsp dried onion flakes
3/4 tsp garlic powder
3/4 tsp oregano
1 tsp crushed red pepper flakes
1/4 tsp cayenne pepper
1 tsp paprika
1 1/2 Tbsp cumin
2 tsp kosher salt
1 Tbsp black pepper

Directions:

Mix it all together! The mix can be stored in an airtight container for up to a year! 2 1/2 tablespoons = 1 store-bought packet.

 

Crockpot Chicken Tacos from Sweet Life Kitchen as seen on Bean Town Baker

2 1/2 Tbsp taco seasoning mix (recipe above) or 1 packet of store-bought
15 oz low-sodium chicken broth
1 14.5oz can diced tomatoes and liquid
4 boneless skinless chicken breasts (about 5 ounces each)
2 chipotle peppers in adobo sauce + 2 Tbsp adobo sauce
Your favorite taco fixins (lettuce, tomatoes, sour cream, etc.)*

Directions:

In a large bowl or measuring cup pour the chicken broth in, and use a fork to whisk in the taco seasoning mixture.

Spray the slow cooker with non-stick cooking spray. Open the diced tomato can and pour all contents over the bottom of the slow cooker. Lay the chicken breasts on top of the tomatoes and pour the broth, seasoning, and adobo peppers and sauce over that. Cover and cook on LOW for 6-10 hours. The chicken should fork apart easily in the crock pot. Serve. Yield: 5 servings (4-ounces each).

Nutrition Information (per serving): 146 calories; 2.8 g. fat; 65 mg. sodium; 460 mg. sodium; 5.8 g. carbohydrate; 1.6 g. fiber; 24.2 g. protein

Result: Ohhh my goodness! These were OUT of this world! Personally, I think the chipotle peppers in the adobo sauce are what made this taco meat so flavorful, but I’m probably a little biased since I made that addition to the original recipe. There is plenty of liquid to let this cook as long as you need to without drying out, and the meat just flakes apart with the touch of a fork. Reheats beautifully, too! *Nutrition information is for the meat only – tortilla and taco fixin’s are not accounted for. Enjoy!

Question: Hard shell or soft shell tacos?

I always do soft corn shells…so much flavor and healthier, too!

I’m off to work and then leaving for Chicago! My 15-hour work day yesterday more than makes up for a 3-day relaxing weekend with my family!! 😀 Cannot wait!! I also can’t wait to get in a good workout…my last workout was shoveling on Tuesday. My parent’s gym will be seeing plenty of me!

“See” you in the Windy City!

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Filed under carb-controlled, carbohydrates, crock pot, dinner, exercise, guilt-free, healthy cooking, low-carb, protein, recipe, teaching, travel, work

Spaghetti Squash Shrimp Alfredo

Happy Saturday! I am still in my PJ’s, just as I had wished! I don’t know that I’ll make it until 6pm or later – I want to get in some lesson planning and a good workout before the day is done 😉

This meal started out in a humorous way.

Mr P: What’s for dinner?
Me: Spaghetti squash alfredo.
Mr. P: What is spaghetti squash?
Me: Spaghetti squash is spaghetti squash.
Mr. P: Well what is it then, spaghetti or squash?
Me: Both! Squash that looks like spaghetti.
Mr. P: Okay, whatever.

Clearly even those who are married to dietitians are not always well-versed on the varieties of fruits and vegetables out there. And it’s not like I haven’t made spaghetti squash before…Mr. P just probably took a pass at the dinner table! His loss!

Spaghetti Squash Shrimp Alfredo adapted from Healthy Food for Living

1 small large spaghetti squash
1/2 2 Tbsp 50/50 Smart Balance Butter Blend
1 4 small shallots, minced
1 4 large cloves garlic, minced
1/2 2 Tbsp flour
1/2 2 cups milk (I used organic 1%)
1 4 oz (2 Tbsp 1/2 cup) neufchatel 1/3-less-fat cream cheese
2 Tbsp 1/2 cup freshly grated Parmesan cheese
1 lb shrimp, peeled and deveined
Kosher salt and freshly ground black pepper, to taste

Directions:

Preheat oven to 400° F. Slice squash in half length-wise. Scrape out seeds and place cut-side down in a 9×13 pan lined with tin foil that has been sprayed with non-stick cooking spray. Cook 1 hour.  Once cooked, use a fork to pull the stringy, spaghetti-like squash from the skin. Place into a large bowl and cover with foil to keep warm.

In a small saucepan, melt the butter over medium heat. Add the shallots and saute until soft, about 2 minutes. Add in the garlic and saute for 30 seconds, until fragrant. Add in the flour and whisk it into the butter for 30 seconds, or until the mixture is well-combined and foamy.

Pour in the milk, whisking constantly until the mixture thickens, about 1-2 minutes. Add shrimp and cook until pink and cooked through. Remove pan from the heat and whisk in the neufchatel and Parmesan cheeses until the sauce is thick and smooth. Season to taste with salt and pepper. Top spaghetti squash with alfredo sauce. Yield: 4 servings (approx. 1 1/2 cups spaghetti squash with 4 ounces shrimp and 3/4 cup sauce).

Nutrition Information (per serving): 409 calories; 20.3 g. fat; 213 mg. cholesterol; 720 mg. sodium; 30 g. carbohydrate; 3.3 g. fiber; 32.3 g. protein

Result: I really liked this! Even if you’re not into spaghetti squash, the sauce is well worth making for a traditional pasta. Mr. Prevention said it was very light, and liked the sauce and shrimp — he’s not spaghetti squash’s #1 fan. Be sure to add a bit of salt and pepper to the sauce — it really does need it. Enjoy a lighter shrimp alfredo!

Question: Have you ever had spaghetti squash? Do you like it?

Happy weekend, folks! Off to the coffee shop to lesson plan!

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Filed under butter, carb-controlled, coffee, dinner, fiber, fruits and vegetables, garlic, guilt-free, healthy cooking, recipe, reduced-calorie, salad, teaching, Uncategorized

Tis better to give than to receive…

Waffle taste test day #1 went so well! I wanted to take pictures, but obviously HIPPA wouldn’t be down with that. And while the patients loved the waffles (staff, too!)…the waffles were not the highlight of my day.

With the upcoming Thanksgiving holiday we used a turkey giveaway reward to encourage patients to have their albumin and phosphorus labs at goal for October and November and not to miss any dialysis treatments during that time. Eight patients of our 97 at the clinic met the challenge and their names were posted on fliers around the clinic congratulating them.

One of the turkey winners came up to me during the taste test and asked that his turkey be given to a patient who does not always have money for food, much less healthy food. I tried to keep from tearing up and was happy to grant the patient’s wish. A little earlier than most years, the holiday bug bit me right then and there. It truly is better to give than it is to receive.

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Tortilla Soup from An Edible Mosaic

1 Tbsp canola oil
2 medium onions, diced
2 cloves garlic, minced
1 2 jalapeno pepper, seeded and minced
1 1/2 tsp chili powder
1 1/2 3 tsp cumin
1 tsp dried oregano
1/2 tsp crushed red pepper flakes
1 bay leaf
1 chicken bouillon cube
3 oz tomato paste
1 (28 oz) can petit diced tomatoes (with juices)
1 cup corn (frozen is fine)
3-4 cup cooked, shredded chicken or turkey (about 1 1/2 lbs)
1 (15 oz) can black beans, drained and rinsed
3 Tbsp cornstarch mixed with 3 Tbsp cold water (called a cornstarch slurry)
1/2 cup to 1 cup minced fresh cilantro (more or less to taste)
Salt and pepper

Crispy Tortilla Strips:
3 small (about 6-inch) soft corn tortillas, thinly sliced
1 Tbsp canola oil

Directions:

For the soup: In a 5-quart pot with a lid, heat the oil on medium heat; add the onion and sauté until starting to soften (about 5-7 minutes), stirring occasionally.  Add the garlic and jalapeno pepper and cook until fragrant (about 1 minute), stirring constantly.  Add the chili powder, cumin, oregano, red pepper flakes, and bay leaf and cook 30 seconds, stirring constantly.  Add 5 cups water along with the bouillon cube, tomato paste, and diced tomatoes.  Bring the soup up to a boil, then add the corn, cover the pot, and simmer 15 minutes (stirring occasionally).

Preheat the oven to 425° F.  Toss the tortilla strips with the oil, arrange them in a single layer on a baking sheet and bake until golden (about 5-7 minutes), giving them a stir every couple minutes so they don’t burn.

To the soup, add the cooked chicken or turkey and the beans and cook 3 minutes.  Add the cornstarch slurry, bring it up to a boil, and let it boil for 2 minutes.  Turn off the heat, add the cilantro, and season with salt and pepper.  Serve garnished with toppings of your choice (lime, scallions, Greek yogurt, tortilla chips, cheese, avocado, etc.). Serves 8.

Nutrition Information (per serving): 272 calories; 5.3 g. fat; 41 mg. cholesterol; 377 mg. sodium; 36.6 g. carbohydrate; 5.9 g. fiber; 26.4 g. protein

Result: Simple and delicious…and super duper healthy! The ingredient list looks long, but it’s all ingredients most cooks have on hand. The only change I would make would be using low-sodium chicken broth in place of the 5 cups of water + 1 bouillon cube. The sodium content is nice and low, but I think a bit more flavor would help the base of the soup. Another jalapeno, too…we like spicy! I did add a bit more cumin…I just couldn’t stop at 1 1/2 teaspoons, cumin is a favorite spice of mine and it’s hard to use too much. Enjoy! 😀

Question: Do you like pecan pie? Or do you prefer pumpkin?

I am a pecan pie girl, which Cooking Light reminded me is one of the least healthy holiday pie selections. Oh well, Thanksgiving only comes once a year!

Tis the season,

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Filed under carb-controlled, challenge, Cooking Light, dialysis & kidney disease, dinner, fiber, fruits and vegetables, garlic, healthy cooking, herbs, holiday, low-carb, recipe, sodium, Uncategorized, water, work

beware of the fair’s fare!

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Mr. P’s birthday was fun! We ended up going to the fair with some friends and I tried my first fried Oreo. As apprehensive as I was to take that first bite, boy am I sure glad I did…they are delicious! They’re hard to describe, but are something like a chocolate-filled donut hole. I’m glad we opted to split an order — one for each of us! That’s called damage control! Good thing fairs are a once-a-year deal!! 😉 And it’s probably not all too surprising that Mr. P wanted Buffalo Wild Wings for dinner. I’m beginning to NOT enjoy anything involving buffalo sauce!

Nutty Fruit Bars adapted from Anja’s Food 4 Thought

1/4 cup orange juice
1/4 cup dried dates, pitted and roughly chopped
1/2 cup almonds
1/2 cup walnuts
1/4 cup dried apricots
1/4 cup dried figs, roughly chopped
1/4 cup dried cranberries
1/4 cup raw pepitas pumpkin seeds
1/4 cup sunflower seeds (I used 1 Tbsp flax seeds + 3 Tbsp pistachios)
1/2 cup dried, unsweetened coconut

Directions:

Preheat oven to 300° F. Prepare baking sheet with parchment paper.

Pour fruit juice over dates and let soak for 10 minutes. Meanwhile, place nuts, apricots (or your fruit of choice), and figs in a food processor and pulse a few times until coarsely chopped. Add dates with orange juice and pulse until mixture starts to stick together. Transfer the mixture to a bowl. Add cranberries, coconut and seeds, kneading the batter until all is well incorporated.

Use the prepared baking sheet as surface and fill large cookie cutters with the batter. Gently remove the cutter to keep the bars in shape. Repeat until all batter is used up.

Bake 20-25 minutes. Let cool completely before storing in an airtight container. Yield: 11 bars.

Nutrition Information (per bar): 236 calories; 17.5 g. fat; 56 mg. cholesterol; 102 mg. sodium; 18.3 g. carbohydrate; 10.8 g. sugar; 5.1 g. fiber; 5.4 g. protein

Result: These are a breakfast or snack DELIGHT! They are loaded with nutrition — fiber, mono and polyunsaturated fats, low in sodium….yum! I am a huge fan…and they are very simple to make. I may add in 1 tablespoon of agave or honey next time to just help them hold together a BIT more…but they are decadent! And like I said, nutritionally, they’re an A++!

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My business partners and I are meeting this morning to make some major head-way on our WEBSITE! That’s right, in less than 2 weeks Mid Ohio Nutrition Specialists (that’s us!) will be up and running on the web. We’ve got a pitch to a group of docs on October 18th and another pitch to prepare for a group of 11 nephrologists in Columbus. We need to bring our A-game! Exciting stuff!!

Question: What’s the weirdest or best deep-fried food you’ve ever had?

P.S. Pumpkin pie spice contains: cinnamon, ginger, allspice, cloves, and nutmeg! Several of you got it right…not that I’m surprised! But I honestly had no idea…learn something new every day!

P.P.S. My Pumpkin Lasagna photo was on Foodgawker yesterday…awesome!! 😀 First submission and a home run! I was flattered!

P.P.P.S. My friend Erica is giving away a prep bowl set! Be sure to enter to win!

P.P.P.P.S. Stop by tomorrow for a giveaway!

Enough P.S.’s? I think so…ciao!

xoxo,

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Filed under breakfast, carb-controlled, dietitians, dining out, dinner, dog, festival, fiber, flax, fried food, friends, healthy cooking, marriage, MUFAs and PUFAs, pets, recipe, saturated fat, self-control, snack, sodium, trans fat, Uncategorized, vegan, vegetarian

Pumpkin Lasagna

My co-worker forwarded me this recipe last week, and I knew I had to try it. “It sounds like something you’d like!” she said. Hm, she knows my taste buds well 😀

I made a lot of modifications to this recipe because 1) I had read the recipe reviews and 2) going into the weekend I didn’t want a ton of pumpkin lasagna to eat…especially since Mr. P’s reaction to this dish was unpredictable and I might’ve ended up eating it all. Leftovers are great, but when there’s just the 2 of us, enough is enough after awhile, you know? Just like I hope I’m not sick of chili for a lifetime by the end of football season and my Chili Contest 😉

…I digress. Pumpkin Lasagna, voila!

Pumpkin Lasagna adapted from Taste of Home

1/2 1 pound sliced fresh mushrooms
1 small onion, chopped
1/2 teaspoon salt, divided
2 teaspoons extra-virgin olive oil
1 can (15 ounces) 2 1/2 cup solid-pack pumpkin
1/2 1 cup half-and-half cream
1 1/2 teaspoon dried sage leaves
Dash of pepper
9 no-cook whole wheat lasagna noodles
1 3/4 cup reduced-fat ricotta cheese
1 cup (4 ounces) shredded part-skim mozzarella cheese
3/4 cup shredded Parmesan cheese

Directions:

In a large pot, boil water and cook noodles until they are bendable but not quite al denté. Rinse with cold water and keep submerged until you use them.

In a small skillet, saute the mushrooms, onion and 1/4 teaspoon salt in the oil until tender; set aside. In a small bowl, combine the pumpkin, half-and-half, sage, pepper, and remaining salt.

Spread ~1/2 cup pumpkin sauce in an 9in x 9in. baking dish coated with cooking spray. Top with three noodles (snip off approx. 2″ of each noodle so they fit in the dish). Spread ~1 cup pumpkin sauce to edges of noodles. Top with half of mushroom mixture, 3/4 cup ricotta, 1/2 cup mozzarella and 1/4 cup Parmesan cheese. Repeat layers. Top with remaining noodles and sauce.

Cover and bake at 375° for 45 minutes. Uncover; sprinkle with remaining Parmesan cheese. Bake 10-15 minutes longer or until cheese is melted. Let stand for 10-15 minutes before cutting. Yield: 6 servings.

Nutrition Information (per serving): 360 calories; 17.5 g. fat; 56 mg. cholesterol; 619 mg. sodium; 34 g. carbohydrate; 7.5 g. fiber; 22.5 g. protein

Result: Mr. P and I agreed…this recipe was either going to be a good one or a complete bust. And…it was good! Really good! The recipe reviews all said to use more mushrooms and the recipe needed more sauce, so with both of those changes, it was great! I love that the lasagna is carbohydrate friendly and high in protein despite being a vegetarian entree. The 7.5 grams of fiber is a bonus, too! Be sure to let the lasagna sit for AT LEAST 10 minutes…15 is better. Mr. P said he enjoyed it, too. He said it wasn’t THE BEST recipe ever, but he liked it and ate every bite. I’d say that’s a success!

Mr. P is now requesting pumpkin bread, so that’s probably what I’ll do with some of the remaining pumpkin! I guess I know what I’ll be doing for birthday boy this weekend 😉

Question: What’s your favorite way to eat pumpkin? Would you think you would like pumpkin lasagna?

TGIF,

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Filed under carb-controlled, carbohydrates, dinner, fiber, fruits and vegetables, healthy cooking, herbs, low-carb, protein, recipe, vegetarian

baked falafel & 10 not-so-healthy “healthy” foods

Happy Friday! 😀

Yesterday’s trivia answer: Madagascar. Madagascar produces 2/3rd of the world’s vanilla. Thank you, Madagascar! And I am seriously impressed with everyone’s food trivia knowledge!!

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The only thing that would’ve made last night’s dinner better would’ve been someone to enjoy it with! I’ve been wanting to try this recipe of Karla’s for quite a number of weeks now…and I knew that I’d have to do so when Mr. Prevention wasn’t around. He hears “garbanzo beans” and he loses interest. His loss. Seriously.

Baked Falafel adapted Foodologie and Epicurious

1 cup dried garbanzo beans
1/2 large onion, roughly chopped (about 1 cup)
2 Tbsp finely chopped fresh parsley
2 Tbsp finely chopped fresh cilantro
1 tsp salt
4 cloves of garlic
1 tsp cumin
1 tsp baking powder
6 Tbsp flour (I used all-purpose flour)

Directions:

Soak beans overnight in plenty of water.

The next day, put the garbanzo beans and onion in the food processor and pulse to roughly chop.  Next, add remaining ingredients and pulse until combine.  Refrigerate mixture for a few hours.

After the  mixture is chilled, pre-heat your oven to 375° F.  Form garbanzo bean mixture into 25 walnut sized balls.  Place on a greased baking sheet and bake for 25-30 minutes. Increase oven temperature to a 500° F broil. Broil falafel for 3-5 minutes (or longer) until the tops are golden brown. Serve with pita, cucumbers, tomato, and either hummus or a tahini yogurt sauce. Yield: Serves 5 (five falafel per serving).

Nutrition Information (per 5 falafel): 135 calories (27 calories per falafel); 1.6 g. fat; 0 mg. cholesterol; 567 mg. sodium; 27.4 g. carbohydrate; 5.4 g. fiber; 7 g. protein

Result: Soooo good! There are so many falafel lovers among my family and friends…I can’t wait to spoil them with this healthy falafel rendition. These really did FAR exceed my expectations, and I do consider myself somewhat of a falafel connoisseur after working in a Middle Eastern restaurant during high school. And as for the nutrition? A++!! Low calorie, low-fat, high-fiber! 😀 A much leaner choice compared to the deep-fried traditional preparation.

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10 Not-so-Healthy “Healthy” Foods from Cooking Light

1. Multi-grain and wheat breads. Ideally, breads are from whole grain and 100% whole grain sources, not enriched, bleached, or from a refined source.

2. Prepared salads. Tuna, egg, and chicken salad are loaded with calorie-dense mayonnaise. Even tossed salads which have lots of yummy, tantalizing ingredients atop a pile of greens can yield one very high calorie meal. Be careful not to assume salads are always the healthiest choice on a menu.

3. Reduced-fat peanut butter. Peanut butter contains healthy monounsaturated fat. When fat is removed from products, like peanut butter (and salad dressings), sugar is substituted in. Furthermore, there is no calorie difference between regular and reduced-fat peanut butter.

4. Energy bars. Many energy bars are packed with calories, high fructose corn syrup, and saturated fat. There are much healthier (and cheaper) alternatives for pre and post-workout fuels.

5. Bran muffins. Bottom line: portions of such baked goodies are way, way too big. I agree with Cooking Light, make your own muffins at home! Cut calories and cost for your breakfasts on-the-go! Need muffin recipe ideas? There’s tons on my recipes page under “Breakfast”!

6. Smoothies. Many chains add sugar, sherbet, or ice cream to smoothies to get that oh-so-wonderful taste leading you back for more time after time. Smoothies are simple to make in the home with fresh or frozen fruit, low-fat or fat-free milk or yogurt, and/or 100% juice or calorie-free beverage.

7. Packaged turkey. While packaged turkey offers and easy, low-cal meal option it is loaded with sodium.

8. Foods labeled “fat-free”. Fat-free does not mean calorie-free. Always read labels to get the whole scoop on a product.

9. Restaurant baked potatoes. The potato isn’t the problem, but the heaping scoops of butter, sour cream, bacon, and cheese sure are! Ask for toppings on the side and watch the portions.

10. Sports drinks. These drinks are designed for intense exercise and training, not your weekend stroll or casual jog. Using them inappropriately simply packs on the calories (and cost) unnecessarily.

I really enjoyed this article. While I think a few of them were obvious, the information was factual and valuable.

Question: What are you up to this weekend?

More chili is in our future…entry #3, bring it! And I’m cutting Mr. P off from his buffalo chicken dip…but not completely! I have a new buffalo chicken appetizer I want to swoon him with!! Stay tuned! Have a super weekend! 😀

TGIF,

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Filed under carb-controlled, convenience foods, Cooking Light, diet, dining out, dinner, enriched/fortified, fiber, Flexitarian Diet, fried food, fruits and vegetables, garlic, guilt-free, healthy cooking, heart health, herbs, high-fructose corn syrup, MUFAs and PUFAs, protein, recipe, restaurant, salad, saturated fat, snack, sodium, weight loss

Protein Pancakes & Waffles

I’m not one to fall into the whole high protein shenanigans of protein shakes and bars. Generally speaking, American diets are not lacking in protein. I do, however, watch my carbohydrate intake because of PCOS and my blood glucose issues. But putting aside my beliefs and health issues, including protein to your morning meal is simply smart.

Protein adds balance and satiety that lacks in most breakfast options. A bowl of oatmeal or cereal, for example, lack fat and protein unless added in. Those carbohydrate-rich meals, complex (those containing fiber) or not, tend to have people hungry by the late morning hours. If you’re growling by 10 am, you either need a snack, and/or more protein in your breakfast meal.

Enter protein waffle:

Perfect Protein Pancakes from Foodologie

2 Tbsp whole wheat (pastry) flour
2 Tbsp all-purpose flour
1 scoop vanilla whey protein powder
1/2 tsp baking powder
pinch of salt
1 small banana, mashed
1/4 cup fat-free milk
1 egg white
1/2 tsp vanilla extract (or almond extract)

Directions:

Combine all the dry ingredients in a bowl.  Add the mashed banana, milk and vanilla and stir together until just combined.  In a small bowl whip up the egg white until it’s frothy.  Add it to the rest of the batter.  Bake in a heated waffle iron or cook on a griddle/pan for tasty protein filled breakfast goodies. Yield: 1 serving (1 large waffle or 3 small pancakes).

Nutrition Information: 303 calories; 3 g. fat; 61 mg. cholesterol; 376 mg. sodium; 44 g. carbohydrate;  5. g. fiber; 27 g. protein

Result: REALLY GOOD! I am so happy to say that! I’ve always purchased chocolate protein powder, but I really enjoyed using vanilla…the waffles were sweet and not heavy like most high-protein foods. I will definitely be making these again…27 grams of protein! Wowza!! Recommend these to your jock friends 😉

Last night was my first hockey game with my new team! I had a blast. Playing hockey will always make me feel strong and youthful! Can’t ask for more out of a workout! 😀

Have a fabulous week! To brighten up your Monday morning: Lily (in a most awkward position)…

Question: Do you having a filling breakfast that holds you until lunch, or do you snack mid-morning? Do you find protein in the morning helps to keep you full for longer?

Look for lots of apple recipes this week…it was a busy weekend in my kitchen 😉

Monday blues,

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Filed under blood glucose, breakfast, carb-controlled, carbohydrates, healthy cooking, hockey, low-carb, PCOS, pets, protein, recipe, Uncategorized