Cornbread

Ingredients
2 c. cornmeal
2 c. unbleached AP flour
1/2 c. sugar
2 T. baking powder
2 t. salt
2 eggs
2 c. skim milk
1/2 c. melted butter
1 c. grated vintage extra-sharp cheddar and/or pepperjack cheese, optional
1 c. chopped sweet onion, optional

Directions
Combine dry ingredients.  Lightly beat liquid ingredients.  Add liquid mix to dry.  Pour into greased 9x13" glass baking dish.  Bake 20-25 minutes in a pre-heated 425˚F oven.  When cool enough, cut into approximately 24 2.25" square pieces.

Nutrition Facts
Servings 24.0

Amount Per Serving
calories 134
% Daily Value *
Total Fat 4 g	7 %
Saturated Fat 2 g	12 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 26 mg	9 %
Sodium 182 mg	8 %
Potassium 67 mg	2 %
Total Carbohydrate 20 g	7 %
Dietary Fiber 1 g	3 %
Sugars 5 g
Protein 3 g	7 %
Vitamin A	4 %
Vitamin C	0 %
Calcium	3 %
Iron	5 %

Kodiak Blackberry Cobbler Waffles

Adapted from my Blackberry Cobbler Waffles and the recipe on the box.

Too light and airy--an entire waffle didn't fill me up, despite ~50% more protein.  Also, these waffles stick to the iron, whereas my usual ones don't.

Ingredients
2 c. Kodiak Cakes Power Cakes Mix
2 c. skim milk
cinnamon
nutmeg
2 t. vanilla extract
orange extract or zest
1 c. frozen blackberries (fresh may also work)


Directions
Preheat oven to 200 °F; place a large baking sheet on the center rack.
Add the wet ingredients to the dry ingredients, stirring until just combined.
Preheat a Belgian-style waffle iron. Lightly coat it with cooking spray. Add enough batter to cover about two-thirds of the surface (about 2/3 cup); distribute evenly with a spatula. Close and cook until golden brown, 4 to 5 minutes. Transfer the waffles to the baking sheet to keep warm until ready to serve; do not stack. Repeat with the remaining batter, using more cooking spray as needed. Warm the cherry sauce over medium heat until hot and bubbling; serve with the waffles.

Make Ahead Tip:  Tightly wrap the waffles and refrigerate for up to 3 days or freeze for up to 3 months. Reheat in the toaster.

Optional:  Heat extra berries in a saucepan over low heat and mash with a fork until saucy. Serve waffles with warm mashed berries, syrup, and whipped 2% Greek yogurt. Add a touch of sugar and vanilla to the yogurt as you would for whipped cream. (My favorite 2% Greek yogurt is Fage, because it's the most like sour cream in flavor and consistency, not too sour like all other brands I've tried.)

Makes four ~10" Belgian waffles.

Nutrition Facts
Servings 4.0

Amount Per Serving
calories 255
% Daily Value *
Total Fat 2 g	3 %
Saturated Fat 0 g	0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 13 mg	4 %
Sodium 436 mg	18 %
Potassium 259 mg	7 %
Total Carbohydrate 40 g	13 %
Dietary Fiber 7 g	29 %
Sugars 11 g
Protein 19 g	37 %
Vitamin A	7 %
Vitamin C	18 %
Calcium	19 %
Iron	8 %

Blackberry Cobbler Waffles

Adapted from Eating Well's Whole-Grain Waffles

Ingredients
2 c. unbleached AP flour
1/2 c. fine cornmeal
1 1/2 t. baking powder
1/2 t. baking soda
1/4 t. salt
cinnamon
nutmeg
2 t. vanilla extract
orange extract or zest
2 large eggs
1/4 c. light brown sugar
2 T. lemon juice
1 3/8 c. skim milk (enough to make 1.5 c. with the lemon juice)
1/2 c. 2% Greek yogurt
1 T. melted butter
1 c. frozen blackberries (fresh may also work)

Directions
Preheat oven to 200 °F; place a large baking sheet on the center rack.
Whisk flour, cornmeal, baking powder, baking soda, and salt in a large bowl. Lightly beat eggs and brown sugar in a medium bowl. Add buttermilk, butter and vanilla; whisk until well blended. Add the wet ingredients to the dry ingredients, stirring until just combined.
Preheat a Belgian-style waffle iron. Lightly coat it with cooking spray. Add enough batter to cover about two-thirds of the surface (about 2/3 cup); distribute evenly with a spatula. Close and cook until golden brown, 4 to 5 minutes. Transfer the waffles to the baking sheet to keep warm until ready to serve; do not stack. Repeat with the remaining batter, using more cooking spray as needed. Warm the cherry sauce over medium heat until hot and bubbling; serve with the waffles.

Make Ahead Tip:  Tightly wrap the waffles and refrigerate for up to 3 days or freeze for up to 3 months. Reheat in the toaster.

Optional:  Heat extra berries in a saucepan over low heat and mash with a fork until saucy. Serve waffles with warm mashed berries, syrup, and whipped 2% Greek yogurt. Add a touch of sugar and vanilla to the yogurt as you would for whipped cream. (My favorite 2% Greek yogurt is Fage, because it's the most like sour cream in flavor and consistency, not too sour like all other brands I've tried.)

Nutrition Facts
Servings 6.0

Amount Per Serving
calories 294
% Daily Value *
Total Fat 4 g	7 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 69 mg	23 %
Sodium 289 mg	12 %
Potassium 184 mg	5 %
Total Carbohydrate 46 g	15 %
Dietary Fiber 5 g	18 %
Sugars 7 g
Protein 12 g	24 %
Vitamin A	7 %
Vitamin C	15 %
Calcium	12 %
Iron	15 %

Crustless Quiche

Adapted from Kodiak Cakes' Mini Crustless Quiches and Spinach Prosciutto Quiche Cups

Ingredients
1/2 T. sunflower seed oil
2.5 oz. finely chopped uncured lean bacon or ham
1/2 c. diced sweet onion, ~1/8 large onion
1/2 c. diced red bell pepper, ~1/2 small bell pepper
4 large eggs, beaten
3/4 c. liquid egg whites, or 4 large egg whites
1/2 c. skim milk
3/4 c. Kodiak Cakes mix
1/4 t. fresh cracked black pepper
1/8 t. chipotle powder
1/8 t. smoked paprika
dash fresh grated nutmeg
2/3 c. frozen spinach, rinsed and squeezed dry, or 2 c. fresh baby spinach, finely chopped
3 oz. fresh mozzarella cheese, shredded
1 oz. asiago cheese, grated

Directions
Preheat oven to 325˚F and coat a 9x9" glass baking dish with non-stick spray.
Heat oil in a skillet over medium heat.  Sauté bacon, onion, and bell pepper.

Thaw, rinse, and drain spinach.  Squeeze dry. 

Combine mix, spices, eggs, egg whites, and spinach in a bowl.

Layer bacon mixture and mozzarella in the bottom of the dish.  Carefully pour in egg mixture.  Sprinkle with asiago.

Bake 25 minutes or until golden brown on top.


Nutrition Facts
Servings 8.0

Amount Per Serving
calories 158
% Daily Value *
Total Fat 8 g	13 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 110 mg	37 %
Sodium 281 mg	12 %
Potassium 165 mg	5 %
Total Carbohydrate 10 g	3 %
Dietary Fiber 2 g	9 %
Sugars 3 g
Protein 13 g	26 %
Vitamin A	46 %
Vitamin C	81 %
Calcium	15 %
Iron	6 %

Blueberry Matcha Whey Protein Smoothie [WIP]

The Blueberry Matcha Smoothie tastes better without the whey, or it needs blueberry nectar instead of milk.  I remembered what I was trying to match was a Tazo Matcha drink that had honeydew melon, and I have not tried to recreate that yet.

Adapted from Banana Berry Yogurt Matcha Smoothie

Ingredients
1/4 c. whole milk
3/4 c. 2% Greek yogurt
3/4 c. frozen blueberries
1/2 small banana, fresh or frozen, chunked
3/4 t. matcha powder
1 t. vanilla
1 T. orange juice concentrate
pinch of cardamom
1-2 scoops whey protein powder, enough to add 20g protein

Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the fruit, milk, and protein powder and freeze silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + protein powder in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes. 


Nutrition Facts
Servings 1.0

Amount Per Serving
calories 399
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 3 g	17 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 18 mg	6 %
Sodium 111 mg	5 %
Potassium 842 mg	24 %
Total Carbohydrate 46 g	15 %
Dietary Fiber 4 g	17 %
Sugars 35 g
Protein 39 g	78 %
Vitamin A	3 %
Vitamin C	67 %
Calcium	43 %
Iron	3 %

Meal Planning

I'm terrible at planning anything definite, but I also need to streamline effort and time, and reduce costs.  Too little variety and I severely undereat, or lose all willpower and severely overeat things that make me feel ill.  Too many options and I'm overwhelmed.

My 'usual' routine, such as it is, looks something like this:

• Breakfast •

I start with almond butter on toasted sprouted whole grain bread and a cup of my favorite tea. This is almost a ritual, and my brain knows it's time to wake up when I smell them.  Plus, it fuels me to make breakfast if I don't have it prepped.

Roughly twice a week, I make four days' worth of breakfast in under 15 minutes with Overnight Oatmeal.  I make a single flavor in a single large container, and portion it out each morning.

For variety, I have some Grab & Go options, such as Microwave Crustless Quiche, which can easily become a portable Gourmet Breakfast Sandwich.  

Recently, I bought hard-boiled eggs at the store, and put most of them into an empty jar of homemade pickles with the remaining juice, to make garlic-chili-dill pickled eggs, and I'll eat one with a snack pack of fresh mozzarella if I'm in a hurry.

Smoothies are another quick option, particularly when I use the DIY smoothie pack method.

 

 

• Lunch •

I make intentional leftovers for dinners, and then take a portion for lunch.  I try to make at least three meals' worth so I don't have to cook every night, and so some nights I can make dinners that don't necessarily reheat well.

 

• Snack(s) •

For most of the year, this involves a fresh, crisp, sweet-tart, juicy apple.  Sometimes with almond or cashew butter.  Sometimes with a small piece of vintage extra-sharp cheddar.  

Half of a ruby red grapefruit cut in half, and then diagonally in half again makes for easy eating.

A pickled egg and mozzarella work well here, especially if lunch was light.

I like no-Calorie beverages with flavor that boosts the mood: hot tea, unsweetened iced tea, flavored seltzer, and my current hot-weather favorite, Stevia-Sweetened Cranberry Lemonade.  Trader Joe's Mango & Chile Black Tea is my current cold-weather favorite.

I'll have a smoothie before a workout too, for fuel without getting 'dinner burps.'

 

 

• Dinner •

Dinner is where most of the variety comes in; lunch too, as I make intentional leftovers.  Some recipes lend themselves better to this purpose, and they're currently tagged 'Meal Prep'.  I try to make at least three recipes a week, making no more than three of each meal, so I don't tire of it, and using some of the extra for lunches, and some of the extra for dinner on a night when I don't want to cook.  Some of the leftover meals can be frozen for future weeks, as detailed in my summary post on Meal Prep.

Caprese Skillet Chicken

Adapted from The Iron You's  Easy Caprese Skillet Chicken

Ingredients
3 boneless, skinless chicken breasts, butterflied
1.5 t. Italian seasoning†
1.5 t. fine grain salt
1/4 t. ground black pepper
3 oz. fresh mozzarella, sliced
3 medium vine tomatoes, sliced into 8 thick slices
handful fresh basil, cut into ribbons
balsamic vinegar

Directions
Sprinkle herb mixture evenly over both sides of each chicken cutlet.
Heat skillet over medium-high heat.  Sprinkle with fresh ground black pepper and salt.  Add chicken and cook for about 5 to 6 minutes, or until golden-brown on the bottom. 
Sprinkle more salt and pepper in the pan and flip the chicken.  Cook on the other side for about 5 minutes, until cooked through.
Add 1/2 oz. of sliced mozzarella and 1/2 sliced tomato to each cutlet.  Cover with lid and allow the cheese to melt.
Remove from heat, drizzle with balsamic vinegar, and sprinkle with fresh basil.

†Note
I don't have Italian seasoning so I used:
1 t. Litehouse Instantly Fresh Salad Herb Blend
1 t. Litehouse Instantly Fresh Poultry Herb Blend
1/2 t. dried oregano
1/2 t. dried basil

Nutrition Facts
Servings 6.0

Amount Per Serving
calories 165
% Daily Value *
Total Fat 5 g	8 %
Saturated Fat 1 g	6 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 56 mg	19 %
Sodium 337 mg	14 %
Potassium 360 mg	10 %
Total Carbohydrate 3 g	1 %
Dietary Fiber 1 g	2 %
Sugars 1 g
Protein 27 g	54 %
Vitamin A	10 %
Vitamin C	10 %
Calcium	1 %
Iron	6 %