Category Archives: Lunch

Kim’s Spring Green Healthy Smoothie

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Kim's Spring Green Smoothie

Kim's Spring Green Smoothie

Spring is in the air!!! I really think that we aren’t going to get hit with anymore snow this season…how exciting is that!  Today, my husband and I went out for a quick 2.5 mile walk. This is the first day that I did some cardio work since I hurt my foot. It felt pretty good; however, I realize I am going to need to work my way back up to my old level of cardio. That is going to take some time.  

 Tonight my son and I completed a 1 hour lat and tricep workout. It was a good one filled will pull ups,  dips, lat pulldowns (various hand placements) and rope tricep pulldowns. We are also working on our abs and developing strength through hanging leg raises (straight legs). 

I also wanted to post a new recipe tonight. See my picture above on my new Spring Green Smoothie. I was in the mood for a lunch time smoothie drink and I have been experimenting with a variety of combinations. Here is the recipe. Serving is for 2. 

SPRING GREEN HEALTHY SMOOTHIE

In blender combine the following:
- 3/4 Cup Fresh Mango
-2 Cups Fresh Spinach
-2 Tbsp. Organic Coconut
-2 Scoops Plant Fusion Protein Powder (Chocolate Raspberry Flavor)
- 1-2 Cups of Water
- 5-7 Ice Cubes
Mix until smooth and enjoy!!!

Veggie Salad with Pumpkin Dressing

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This creamy dressing can be used as a substitute for any type of oil or cream based dressing. I like to mix it with my vegetables at lunch. Usually I mix up and heat in the microwave, a variety of vegetables such as cauliflower, brocolli, squash, spinach and cucumber. I also use frozen blueberries and raspberries to sweeten up the mix. After everything is heated up, I stir in the pumpkin dressing.  It is delicious!!!

Pumpkin DressingSIMPLE INGREDIENTS FOR PUMPKIN DRESSING:
1 Can 100% Pure Pumpkin
1/4 Cup Almond Milk
1-2 Teaspoons Cinnamon
2 Tablespoons Blackstrap Molasses
2 Tablespoons Chia Seeds
3-4 Tablespoons Raisins or Dried Cherries

3-4 Tablespoons Raw Shelled Non Salted Pumpkin Seeds or Walnuts

Mix all ingredients together and use 2 heaping Tablespoons per salad. Store remainder in the refrigerator for later use. Picture above is the mixture on my Veggie Salad.

Vegetarian vs Vegan Strength Training Diet

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I have been working on a solid vegetarian diet since May 2011. I have been doing a great job, in my opinion, and really don’t miss meat at all.  I pay close attention to the amount of protein I take in each day and try to keep in around 120 grams. I am trying to maintain the muscle that I have built.  I eat 5-6 meals per day and include protein in each of them.  It is easy to do this if I eat eggs, egg whites, protein whey, casein, cottage cheese and Greek yogurt, but I often have concerns about the health benefits of all the dairy related products. So much research suggests that dairy isn’t a necessary part of our diets and maybe should be decreased.

With this in mind, I have been trying to find alternatives to the heavy dairy diet that I have been using.  In the last month, I have been substituting many of the above items with other options such as:

-Soy yogurt
-Tofu
-More beans and lentils
-More fruits and vegetables (which, by the way, also contain protein)
-Hemp seed
-Chia seeds
-TVP (textured vegetable protein)

I haven’t had cottage cheese or Greek yogurt for about three weeks. At first, it felt like I was quitting caffeine, very difficult!!! Now, it is becoming easier but I realize how we become so accustomed to eating certain foods. It is like an addiction. Trying to break a habit takes some much time, focus and effort. 

Below are two examples of  substitutes that I enjoy:

Almost Pumkin Pie

INGREDIENTS:
-1 can pure Pumpkin
-1 block firm Organic Tofu
-Cinnamon, All Spice, Ginger, Cloves
-Almond Milk (1/2 cup)
-Stevia
-Walnuts

MIX:

In a blender or food processor mix the pumpkin and tofu together along with about 1/2 cup Almond Milk. Blend until very smooth and creamy.

Remove from blender and put into a bowl and mix in the spices, stevia and walnuts (I use a few handfulls).

Refrigerate and enjoy anytime you are craving a sweet, high protein snack.

Veggie, Fruit and Yogurt Salad

INGREDIENTS:

-Brocolli, Cauliflower, Cucumber, Spinach, Blueberries, Mango
-Soy Yogurt
-Handful of your favorite nuts
-Cinnamon, Stevia
-Lime or Lemon Juice

MIX:

-In a microwave safe bowl combine Brocolli, Cauliflower, Cucumber, Spinach, Blueberries and mango (all of the veggies and fruits listed above are frozen except the cucumber and spinach so I leave these out until the other items have heated and cooked thoroughly).

-While the veggies and fruits are cooking, mix in a separate bowl about 1/2 cup soy yogurt along with a teaspoon to tablespoon of stevia and approximately 1 teaspoon of cinnamon (more or less depending on your preference). Also mix in your nuts. I like to use walnuts but sometimes choose raw pumpkin seeds, chia seeds or sunflower seeds instead.

-Once the veggies/fruits are heated, remove from microwave and add the sliced cucumber and spinach. Put back in the microwave for another 1 -2 minutes until spinach is wilted.

-Remove from microwave and add in the yogurt dressing. I also add in a few squeezes of lemon or lime juice. This makes a huge fruit/veggie salad, probably about 3 cups. What a great way to get lots in each day. The recipe may sound strange but I love the sweet taste with all the textures.

-I Experiment with other vegetables and fruits too. I have also used pumpkin, squash, edamame beans, lentils, black beans, tomatoes, apple etc. The skies the limit!!!

Butternut Squash and Sweet Potato Coconut Soup

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Butternut Squash SoupI have been working on regulating my diet since I finished the bodybuilding competition last week. I have slowly been introducing foods back into my diet that have been excluded for awhile. This includes things like extra fats, fruits, most grains and beans.  Last night I decided to try and new recipe. I thought it was excellent! Lots of flavors rolled together and lots of veggies with a touch of fruit.  Give it a try, hot soup tastes superb on cold fall nights and it is especially fun using fall vegetables in my recipes.

INGREDIENTS:
2 large sweet potatoes (peeled and cubed)
1-  12 oz. bag frozen butternut squash (or fresh cubed)
1/2 Large onion (chopped)
1 Tbsp. Margarine or Butter
5-8 pieces frozen mango
1 Tbsp. Red Curry Paste
1 Tbsp. crushed garlic
1 (15 oz.) can unsweetened coconut milk
3 Cups Water
3 1/2 Tbsp. lemon juice
*The following spices to taste (1 use about 1 TBSP of each)
cumin, garlic powder, onion powder, corriander, tumeric, chili powder, Gram Masala powder
*Slivered almonds, cilantro and Greek yogurt to top soup just before serving

DIRECTIONS:

In large saucepan heat up your margarine or butter then add the chopped onion and cook until translucent.

Add 3 Cups of water and all of the spices listed above including the red curry paste and mix together.

Add the vegetables/fruit to the skillet-cubed sweet potato,butternut squash and  mango

Turn up to medium heat and let cook for about 20-30 minutes until the vegetables are soft.

Use a manual potato masher to mash all the veggies/fruit  to smooth consistency (leave chunky if you prefer-you can also put in a blender if you want it very smooth).

Turn heat to low and add the can of Coconut Milk and the Lemon Juice, stir gently and let the mixture reheat.

Place the soup in bowls and add about 1 Tbsp. of greek yogurt to soup and swirl in with a toothpick. Top with slivered almonds and some cilantro (I used freeze dried). SERVE!!!!

I also prepared a garlic toast using soy cheese and Ezekial bread. All of it was gone when the meal was done so it was pretty tasty.

Kimberly’s Eggplant Burger

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Squash Burger
Kim’s Eggplant Burger

I recently received some eggplant from a friend of mine. I haven’t really cooked with them much but decided to try a basic Eggplant Burger. My whole family enjoyed its taste and texture. It is a little out of the ordinary, but give it a try. If you are eating low carb, skip the bun or try it on Ezekial Bread.

INGREDIENTS:

2 eggplant, peeled and sliced into 3/4-1 inch pieces
1-2 Tbsp. Margarine (or cooking spray if desired)
Grated Parmesan (I use vegetarian rennet based)
Hamburger Buns
TOPPINGS: Slices of tomato and onion
Slice of cheese on top if preferred
-Ketchup, mustard or salsa for topping

Cooking Eggplant

Cooking Eggplant

DIRECTIONS:

1. Place the peeled eggplant slices on a plate and cook in the microwave about 5 minutes, flipping and checking once,  until soft.
2. Melt margarine in a skillet over medium heat, add the eggplant and fry flipping once then add the parmesan and cook (flip) until you get a nice brown crust. Add the extra piece of cheese if desired and heat until melted.
3. Place eggplant on bun or bread and top with your favorite toppings (salsa, ketchup, mustard, tomatoes, onion, pickles , etc.)

ENJOY!!!

Kim’s Perfect Vegetarian Bean Burger

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Kim's Veggie Burger
Adzuki Bean, Lentil & Bulgar Burger

I finally think I have made the perfect homemade bean burger. I have been working on this for at least two years now. Most of the time, the burger comes out too dry and crumbly. I learned early on that it doesn’t work well to cook them on the outdoor grill but rather a George Forman Grill will cook up the best veggie burger. Below is my recipe, give it a try. The egg and bulgar hold it together and the spices in the lentils add a great flavor. This recipe will make 4-6 burgers (depending on size)

Ingredients:
1 cup Adzuki Beans (cooked beans- I use dry beans and cook in advance)
1 cup Lentils (I cook up dried lentils and then add chili powder, cumin, curry powder and garlic powder
1 cup Cooked Bulgar Wheat (I use Bob’s Red Mill Brand)
1 whole Egg
1 cup Old Fashioned Oatmeal

Mash the beans, lentils and bulgar using a potato masher. Once smooth add in the egg and Oatmeal. Mix together. You will know when the mix is the right consistency when you can form it like a regular burger. Form the burgers and place on a preheated George Forman Grill. You can also put the burgers in the refrigerator to get a little more set and solid before cooking. Cook about 10 minutes, no need to turn the burgers.

Remove from grill and serve with any garnishes you choose.