Breakfast · Oatmeal · Snacks

“Glo Bar” Granola Bars

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Lately I’ve been struggling to find a morning snack that works for me. I’ve had problems tolerating dairy in the past and they seem to have returned in full force, so yogurt and granola has been cast to the side. I tried protein bars like Clif or Luna bars, but they put so many unnecessary additives in them and have so much added sugar that those didn’t sit well either.

I bought the Oh She Glows cookbook a few weeks ago and when I saw this recipe I knew I had to give it a try. These are really quick to throw together and they don’t require any baking, just a chill in the freezer and they’re ready to go. Plus, they don’t have any funky additives and give you energy from real, whole foods. Of course there is some sugar in the form of brown rice syrup, which is an incredible binding agent, but if you use a nut butter with no added sugar then the syrup will be the only added sugar in the recipe.

I think it would be really easy to change out the nut butter and seeds in this recipe and make it your own. Go ahead and give them a try!

“Glo Bar” Granola Bars

Servings: 12

Ingredients:

 

  • 1 1/2 cups gluten-free rolled oats
  • 1 1/4 cup rise crisp cereal
  • 1/4 cup hemp seeds
  • 1/4 cup sunflower seeds
  • 1/4 cup unsweetened shredded coconut
  • 2 tablespoons sesame seeds
  • 2 tablespoons chia seeds
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon fine-grain sea salt
  • 1/2 cup plus 1 tablespoon brown rice syrup
  • 1/4 cup sunbutter (or nut butter of your choosing)
  • 1 teaspoon pure vanilla extract

Directions: 

1. Mix the oats, rice cereal, hemp seeds, sunflower seeds, coconut, sesame seeds, chia seeds, cinnamon, and sea salt together in a large bowl.

2. In a small saucepan, heat the brown rice syrup and sunbutter until it just beings to bubble and is well combined. Don’t let it bubble too long or it will start to burn on the bottom of the pan! Add the vanilla extract.

3. Pour the syrup mixture over the dry ingredients and mix well. It will get sticky!

4. Pour the mixture into a 9×9 pan lined with parchment or wax paper. Press mixture down with wet hands. Make sure it’s packed well.

5. Place pan in freezer for 10 minutes, or until bars are hardened. Remove from pan using the parchment and cut into 12 squares. You can store these in the fridge for up to 2 weeks.

 

 

Breakfast · Dessert · Life · Snacks · WIAW

WIAW: Not My Typical Dinner

Hello and welcome to my first “What I Ate Wednesday” post! This is something I have been wanting to do for a very long time but I honestly just haven’t had the time. Wednesday nights are not the best for me to post because my small group from church meets and typically we get done a little later and I go straight to bed. I toyed around with the thought of doing a “Food Friday” post or a “Meal Monday” or something like that, but I realized that all my days have the potential to be busy and I need to just choose one and commit!

So here we are!

Even though Wednesdays are usually a later night for me, I realized that they have the potential to be my most exciting eating day of the week. My tribe (which is what my church calls small groups) typically meets around 6 pm and we always start with dinner. We have a theme each week and everyone pitches in to contribute something to the meal. 

Tonight was salad bar and ice cream bar.

I was really excited because I bought lunch at work today and actually remembered to take a picture (woo!) and then realized once I got to tribe that I was basically going to be eating ice cream for dinner. As an RD I would like to be a role model for those around me- ice cream for dinner may not be the best way to start!

I want this blog to be real though. Yes, I am a registered dietitian. No, I am not perfect. Sometimes I eat too much ice cream at dinner. 

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Breakfast: My breakfasts are pretty standard. I eat an English muffin with some kind of nut butter before I leave for work. I drink my coffee on my commute so that I’m ready to go when I get to the hospital. This meal only holds me over for a few hours, so my morning always includes a snack since we don’t meet for lunch until 12:30.

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Mid-morning Snack: Lately I’ve been snacking on vanilla Greek yogurt topped with fresh strawberries and some granola. I used to buy the individual yogurts but none of the ones I like have been on sale lately (Tillamook Greek marionberry flavor = heaven in a cup), so I’ve switched to this for the time being. The Greek yogurt usually does a good job keeping me satisfied until right before lunch.

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One thing I immediately loved about the RD/DTR team at the hospital I’m working at is that they all eat lunch together. As an intern this gave me a chance to get to know everyone and now as an employee I see how important it is because it gives us all a chance to de-brief if we need and ask for a little extra help if we’re feeling overwhelmed or offer help if we’re nearing the end of our list. 

The cafeteria at the hospital is amazing and today they were serving chicken quesadillas made to order at the grill. Now, I know I’m trying to be vegetarian and all, but this baby was calling my name. The quesadilla was stuffed with cheese, fajita veggies, chicken, corn salsa, and pickled jalapenos and served with salsa, guac, and sour cream. It was delicious, messy, and it filled me up!

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Afternoon Snack: I ended up leaving work early because my patient list was super short today, no one else needed help, and I’m having some sort of allergy problem right now and my red, itchy eyes were drawing too much attention! I normally pack myself a snack for the drive home but today I ended up snacking once I got home. Banana, peanut butter, and a small glass of almond coconut milk. Yum!

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Dinner: As I said earlier, our theme for dinner at tribe tonight was salad bar and ice cream bar. I topped my pile of lettuce with corn, ham, garbanzo beans, carrots, croutons, avocado, and a french vinaigrette dressing. My salad was about half gone when I finally snapped this photo, I promise I ate more!

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And this is my weakness: ice cream. Admittedly, I took too much. But I honestly rarely indulge like this and once in a blue moon is not going to make or break my overall eating. Also, this chunk of ice cream is not as massive as it looks, it was flat and perched on the smaller scoop below.  

I think it’s important to remember that once in a while it’s okay to totally fall off the wagon and eat a shameful meal. The important part is to move on, get back on the wagon, and resume a healthy eating schedule after. Tomorrow I don’t work so I’ll do a morning work out and eat normal meals. I won’t try to compenstate for this calorie bomb of ice cream by restricting my intake or exercising twice as much. I’ll acknowledge that this was too much ice cream and move on. 

Eating healthy is all about balance.

Breakfast · Dietetic Internship · Life · Running · Weekly Recap

Week 35 Recap

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THREE MORE WEEKS!

Can you tell I’m excited to be nearing the end of this program??

It’s not because I don’t enjoy it or because I don’t like my internship, I’m just ready to be done.  I’m ready for a break and I’m ready to start working and take my test and start moving forward with life!

This week was very similar to last week.  I did a lot of data entry and it was extremely relaxed and low key.  It was such a nice break from the intensity of the rest of the internship but at the same time it just had me counting down the days even more since I could practically taste summer on the horizon.  The weather has been so nice here and it makes me want to be outside all the time.

I planted my garden recently so it has become part of my routine to go down to it after I get home and give it a good watering.  The soil was incredibly dry when I planted so I’ve been trying extra hard to give it some moisture!  All of my plants have survived so far and are getting bigger, which I’m really excited about!

Yesterday was our last class day ever, which seems like it can’t possibly be true.  We talked a little about preparing for the RD exam but since that’s been a topic of many discussions through out the year and all of us have study materials already, we didn’t focus too much on that.  We did get the paperwork all filled out for our tests though so once we finish our director can sign them, scan them, and submit them electronically.  We’ve been told it’ll be 8-10 weeks before we can test so either late August- early to mid September.

I can guarantee there will be posts in the future that detail my studying. I chose to purchase the 2014 Inman’s Review and even though it practically cost me an arm and a leg I think it was worth it for me since I won’t feel like I am missing out on one of the best study programs out there.

Yesterday I was also able to submit my intern portfolio that my program director will need in the future for accreditation.  It’s essentially just extra proof that there are specific objectives assigned for us interns to complete and that I did complete them.  It didn’t take much effort to pull it together since I’ve been keeping up with it during the year but it still feels great to have it done!

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Yesterday, after getting out of class, I got a notification on my door saying I had a package at the apartment office.  My dad got me a Buster Posey jersey!!!!!  I have been wanting a Giants jersey for the longest time and I am beyond excited to finally have one!  I’ll be home for two weeks in July so I’m already trying to find a time to go to a game with my brother.

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Last night I also did the Neon Night 5k on campus that was supporting the YMCA.  It started around 9:15, just as the last daylight was fading, and went through the Oregon State campus.  They did a fantastic job of lighting the course with glow sticks and making sure there were volunteers directing everyone.

I haven’t run a timed 5k since college so I decided to run it even though I had friends walking it.  I’ve been battling foot pain that appears to be tendonitis so I was a little nervous to give it my all during the run.  Thankfully, this week the pain has been significantly better and I had no problem with pain during the run.

The run had a large amount of walkers, so by about 1/2 mile in I found myself near the front of the pack.  After running competitively in high school when I get into a race situation I can’t help but try to beat everyone around me.  I had a ton of fun because I knew it was only a 5k and I could go all out without burning out, so I let myself get a little competitive with the runners around me.

I finished 20th overall, which just proves there weren’t a lot of runners, and my time was 27:00, or a 8:43 mile split time.  My fastest 5k time in high school was 24:06 and I distinctly remember hitting the first mile during that race and my first mile time being 6:32.  I remember it so clearly because that was way too fast for me during a 5k and I slowed down after it.  It makes me laugh because I thought I was so slow in high school just because I wasn’t the fastest girl on the team.  I wish I could go back to that discouraged, 17 year old version of myself and tell her “you will never be this fast again, enjoy it!”

My 24 year old body just can’t run as fast as my 17 year old body could!

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Today started off with a large cup of coffee, since I went to bed around 11:30 last night since the race went so late.  Then I made myself this delicious veggie filled breakfast and ventured out to the farmer’s market.  I was happy to see that the produce is finally in full swing and there was loads to choose from at the farmer’s market!

I walked away with a pint of strawberries, a pint of sugar snap peas, a bunch of radishes, and a bunch of sweet pea flowers. I absolutely despise raw radishes but I’ve been told that you can roast them and that they take on a whole new flavor, so I’m excited to try them!

Hope everyone is enjoying the beautiful weather!

Breakfast · Muffins · Snacks · Strawberry

Strawberry Muffins

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I realized that it’s been a very long time since I’ve made muffins and since strawberries are now in season these seemed like the perfect muffins to make!

After being sick for 5 days I finally had more energy and was so anxious to get back into the kitchen and make something!  Unfortunately, when I made these I still had hardly any sense of smell and very little sense of taste.  I couldn’t smell them baking, but I was told that they smelled good!  I also couldn’t really taste them at first, but they are delicious, I promise.

Go find some juicy, ripe strawberries and make these yummy muffins!

Strawberry Muffins

Recipe from Two Peas & Their Pod

Ingredients:

  • 2 cups white whole-wheat flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 4 large ripe bananas
  • 1/2 cup packed light brown sugar
  • 1/4 cup coconut oil, melted and cooled
  • 1 large egg
  • 1/2 cup plain Greek yogurt
  • 2 teaspoons pure vanilla extract
  • 1 1/4 cup chopped strawberries

Directions:

  1. Preheat the oven to 350 degrees F. Line a muffin pan with paper liners and set aside.
  2. 2. In a medium bowl, whisk together flour, baking powder, baking soda, and salt. Set aside.
  3. 3. Peel the bananas and mash with a fork. Place the mashed bananas in a large bowl. Add the brown sugar, coconut oil, egg, Greek yogurt, and vanilla extract. Stir until well combined. Slowly stir in the dry ingredients. Mix until just combined. Gently fold in the chopped strawberries.
  4. 4. Fill muffin liners three-quarters full. Bake for 25 minutes or until a toothpick inserted into center comes out clean. Transfer to wire rack to cool. Store, covered, at room temperature.

 

Breakfast · Pancakes

Whole Wheat Banana Pancakes

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Every Sunday morning should include pancakes!

Unfortunately, not enough of mine do. However, after making this batch of pancakes I have approximately 90780894752087543 in my freezer so I should be set for a while!

These are much more filling than a normal pancake.  I made my way through 1 1/2 and I was stuffed.  They also kept me full through the morning which never happens when I have pancakes for breakfast!

This may just be my new go to pancake recipe, they’re great!

Whole Wheat Banana Pancakes

Recipe from Prevention RD

Ingredients:

  • 2 cups whole wheat pastry flour or white wheat flour
  • 1 cup all-purpose flour
  • ¼ cup wheat germ
  • 6 Tbsp sugar
  • 2 Tbsp baking powder
  • 1 tsp salt
  • 2 bananas, mashed + enough milk to make 2½ cups total
  • ¼ cup canola oil
  • 4 eggs
  • 1 tsp vanilla extract

Directions:

  1. Preheat griddle over medium heat (350 degrees on an electric griddle).
  2. Whisk together flours, wheat germ, sugar, baking powder, and salt in a large bowl.
  3. In a second large bowl, mash bananas using the back of a fork and transfer to measuring cups; add enough milk to total 2½ cups of banana/milk; whisk well. Whisk in oil, eggs, and vanilla.
  4. Mix the wet ingredients into the dry ingredients until just combined.
  5. Spray your griddle with nonstick cooking spray, if needed. Ladle the pancakes one by one onto the griddle. Cook 2-3 minutes or until bubbles rise across the surface of the pancakes; flip and cook until golden on the bottom.
Breakfast · Smoothie

Green Smoothie

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I’ve been on a bit of a smoothie kick again lately.  Sometimes in the morning I just really don’t feel like eating much and a smoothie just sounds a lot easier to handle.  I’m one of those people who has to eat breakfast right away in the morning, but I tend to be super picky with what sounds good.

I also love the idea of packing in some nutrient rich greens in smoothies because you can’t taste them at all! I promise.

Here’s what I’ve been putting in my green smoothies lately:

Green Smoothie

Ingredients:

  • 1 cup almond milk
  • 1 frozen banana
  • 2 tbsp creamy peanut butter
  • 1/2 scoop vanilla protein powder
  • 1 tbsp chia seeds
  • 2 handfuls baby spinach

Directions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth.
  3. Pour into a large glass and enjoy!

 

If you’re hesitant about putting spinach in a smoothie just go try it! You really can’t taste it at all, especially if you add things like peanut butter to the smoothie!

This smoothie keeps me full for a while, I love it!

Breakfast · Eggs · Holidays

Christmas Quiche!

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Merry Christmas everyone!  Christmas is almost over here and I’m relaxing on the couch watching Bridesmaids.  Today started early, as it usually does, even though I’m 23 and my brother is 21.  Since we’re up early and eager to get to opening presents we always plan a quick easy breakfast.

Of course, as the years have passed, Christmas morning has become more relaxed and there isn’t the same urgency to open presents as soon as humanly possible, but with an afternoon of cooking ahead the last thing we want to do is cook breakfast!

Quiche has always been our Christmas morning staple and it seems like every year that we’ve tried something different we end up wishing that we had quiche.

So yesterday afternoon, my mom made quiche.

That’s the great thing about it! You make it the day before, refrigerate it, and then microwave individual pieces the next morning.

You can’t go wrong with a simple breakfast!

Christmas Quiche

Ingredients:

  • 1 store bought pie crust

Custard:

  • 1 cup fat free half and half
  • 2/3 cup egg beaters
  • pinch of salt

Filling:

  • 6 slices bacon
  • handful of spinach
  • 2 tbsp green onions
  • 1/2 cup extra sharp cheddar cheese

Directions:

  1. Precook pie crust following package directions.
  2. Cut the bacon into 1/2 inch pieces and cook until crispy. Drain on a paper towel.
  3. When the pie crust is slightly cooled, put the bacon, spinach, onions, and cheese in the empty pie crust.
  4. Make the custard and then pour it over the filling.
  5. Cook in a 375 degree oven for 35-45 minutes or until the egg has set.

Cool slightly before eating or store overnight in the refrigerator for the next morning.

You can really put anything in quiche so go ahead and put whatever you want in it.

And if you haven’t tried quiche you should.  It’s amazing and I’m obsessed with it.

On an unrelated note, I made the most delicious dessert today.  I will share it soon!