Archive for ‘Snack’

November 5, 2012

Post-Sandy & 4-Ingredient Cookie Dough Balls

I can’t remember a time I felt as scared or alone as I did just seven days ago. Sandy was making her way toward the city I now call home, leaving a destructive path behind her and I didn’t know what to do or how to prepare. After being in denial for most of Halloween weekend, I had only bought a few bottles of water (peer pressured by the mass chaos I witnessed in Whole Foods). I had made another big batch of pumpkin chili to surprise Mike with and roasted up enough veggies to last me a few days, just in case, but that was it. I figured everyone was blowing this whole “Sandy” schtick out of proportion. As the storm got closer, though, the more severe and real things became. Mike’s flight from Denver was cancelled, my office was closed and I began to panic, feeling stranded on this island with no way out. In a high rise with two bedroom walls being floor-to-ceiling windows, I was petrified beyond belief when the winds started to whip. As my roommate, Russ, and I watched lower Manhattan go dark (pictured below), I felt helpless.

In this big city, it’s so easy to feel small and Sandy made me all too aware of that. I ended up being one of the lucky ones with power and my norm was relatively untouched. I felt incredibly spoiled living in a bubble of luxury as I watched the haunting aftermath images on the news. My heart ached (and still does) for those who have lost their lives, loved ones and homes because of the storm. I can’t even begin to tell you how eerie the city has been but in spite of all the sadness and helplessness, these past few days I have witnessed a glimmer or two of hope. The star-studded relief concerts, the support New York City marathoners provided in Staten Island today…it has all been incredible. Yesterday, I had chills standing in the TKTS line with my visiting running pals, Adam and Mandi, as a flash mob of ING runners came barreling through Time Square with smiles on their faces. The cancelled event wasn’t going to slow them down! Tourists lined the streets, cheering on the group for their dedication and hard work. It is with this spirit that New York and all of the Eastern seaboard, for that matter, will get through this devastating time and rebuild for the better.

 

After a strange week, it was nice to have these familiar faces around for the day. We shopped, ate and saw Mary Poppins, which was absolutely incredible, especially since we scored second row seats! I fell in love with the little Michael Banks (ahem, Bert wasn’t too shabby to look at either…) and suppressed my urge to sing along to the upbeat, whimsical music. Next on my “to see” list: Newsies. In preparation for a long day of venturing, I made nut balls Friday night for my guests. They were a hit as a late afternoon snack and in the wise words of Mandi, “Everything tastes better in ball form.” Couldn’t have said it better myself, doll.

 

Ingredients
(made 7 medium balls)
1/4 cup whole almonds
1/4 cup shredded coconut
10 large dates, pits removed
Dash of vanilla extract

The nut/dried fruit concept is nothing new (remember my Mocha Coffee Protein Balls and Apricot Almond LARABARs?) but something about this combination just plain rocked. Seriously, I thought I was eating cookie dough batter. In a food processor, pulse everything together until thoroughly chopped and mixed. Roll into balls and refrigerate. That’s it! Sweet, gooey but with a crunch that will keep you energized between meals. Yeah…you need to make these. They will be a staple snack of mine from now on for cubicle munchies!

Pumpkin Turkey Chili recipe to come! Blame it on Mike…he took his Nikon (which he so graciously lets me borrow for blogging purposes) and has been traveling the past two weeks. I swear it’s worth the hype.
Have you witnessed a glimmer of hope after super storm Sandy?

Sprinkled with Love,
Lauren

October 20, 2012

Pumpkin Protein Pudding

You all know I love smoothies so this post should be no surprise, you know, with fall and all. A festive, protein-powered pumpkin beverage has been something that I’ve been meaning to tackle for a while now and today I finally had the opportunity to do so (after three loads of laundry, a light gym workout and trip to the market…so productive, I know). To my—er, tastebud’s—surprise, my original vision of a frozen drink took a turn for the better with a combination of chia, pumpkin and silken tofu. The concoction turned out to be more like a creamy (dare I say, heavenly?) pumpkin pie in pudding form. Oh and it’s healthy, packed with protein, vitamins, antioxidants, fiber…you name it. What a seasonal sensation!

Ingredients
4 oz. almond milk (or soy, water, etc.)
1 scoop of Vega One Vanilla Chai (or any vanilla flavored protein powder)
1/2 can of pumpkin puree
1/2 cup silken tofu
2 tablespoons of chia seeds
1 teaspoon pumpkin pie spice
1 frozen banana (and ice, if needed)
1 packet of stevia
Dash of vanilla extract and cinnamo
Pumpkin seeds, for garnish

Interested? Why wouldn’t you be!? Start by blending together almond milk (or liquid of your choice) with the pumpkin puree, silken tofu and chia seeds. Next, add the protein powder, spices/sweetener, frozen nanner and ice. Top with pumpkin seeds and serve or chill in the freezer for more of an ice cream consistency. Either way, yum. I know it’s not bright orange but trust me, it’s perfectly pumpkiny. Protein “dessert” fit for a hopeful Tough Mudder…yep, that’s happening tomorrow. Wish me luck!
What’s your favorite pumpkin recipe?

Sprinkled with Love,
Lauren

August 7, 2012

Green Monster

I love sneaking veggies into my smoothies, especially after a long run for that extra little oomph I need to recover. Yesterday, after completing the hilly, humid and hot soundRUNNER Sea Leg Shuffle, all I could think about was a green smoothie. In. My. Belly. And fast. The fact that there was basically NO food left after I completed my 10 miles (um, thanks 5k participants for hogging ALL the watermelon) certainly didn’t quench any post-workout fuel need. So once I got home, guess what I did? I made a killer green monster smoothie. It was powerful and just what I needed, despite the fact it was a little scary looking. Full of greens, healthy fats and, of course, protein. 

Ingredients
8 oz. almond milk (or soy, coconut, water, etc.)
1 scoop of protein powder (I’m loving my new Vanilla Garden of Life)
Handful of spinach or other greens
1/2 of an avocado
1/2 of a frozen banana
2 tablespoons of chia
2 tablespoons of hemp hearts
1 teaspoon spirulina (so energizing!)
Stevia, vanilla extract and ice, if necessary

Yes, it was the same color as grass, but it tasted great. I pinky promise. Reminder: I prefer my smoothies on the thicker side and eat them with a spoon! Therefore, add liquid as needed. Who needs frozen yogurt or  ice cream when you can make a smoothie in a bowl? Oh and in case you were wondering, I finished in 1:30:43 (which is 9:05 splits). I’m pretty content with that, considering the grueling weather circumstances. Although it was rough and a mental challenge, physically I felt strong. I’m confident my second half-marathon is in the near future. That makes me really happy.
Do you like green drinks?

Sprinkled with Love,
Lauren

July 26, 2012

Apricot Almond “LARABAR”

I always have healthy snacks on me, whether it is a Ziplock full of veggie sticks or a bar of some sort. Protein/fruit and nut bars are quick, easy and help sustain me until my next meal. The one downside? They can be incredibly pricy for someone on a tight budget, especially if you tend to enjoy/purchase the most expensive ones on the market like I do. That’s why I decided to tackle a homemade version of a LARABAR earlier this summer. I love what this brand stands for, pure, simple and whole foods “as nature intended” with a nine ingredient max, however many of them are a bit too sweet for my taste bud’s liking. So I did what any cheap, recent grad would do. I bought nuts and dried fruits in bulk and experimented. Insert apricots, almonds, dates and a dash of vanilla extract. Oh, and of course cinnamon.

Ingredients
(Adapted from DAMY Health)
Makes roughly 6 bars
1/2 cup dried apricots
1/2 cup dates
1 cup almonds
1 teaspoon vanilla extract
Dash (or two) of cinnamon
Pinch of sea salt

Roughly chop your dried fruits and place into a food processor. Pulse until the fruit becomes a chunky paste before adding in your nuts. Pulse again until it reaches your desired texture. Either roll the mixture into little balls for an on-the-go pop of power (like my Mocha Coffee Protein Balls) or form into bars on parchment paper. Regardless of shape, refrigerate before digging in so they retain their form. Place in plastic wrap or Ziplock baggie for a purse-approved, healthy snack.

Next time, I will probably also incorporate some chia, hemp hearts and ground flax because, let’s face it, I sprinkle them on everything. I cannot wait to play around with other dried fruits, nuts and spices. Simple, tasty and, most importantly, affordable. What a great pre-workout energy boost or afternoon snack! I dipped one in a vanilla greek yogurt as dessert. Yeah, I said it and believe me, it was good. I highly encourage you to play around, substitute ingredients and create your own winning combination! Side note: check out DAMY Health. Amy Layne’s blog is amazing with bomb-tastic, innovative recipes and health advice. I am so glad I found her site through Pinterest.
Are you a fruit and nut bar addict? What ingredients would you incorporate?

Sprinkled with Love,
Lauren

July 6, 2012

Summer Quinoa Salad with Jicama and Black Eyed Peas

Happy belated 4th of July! I had all intentions of posting this last night, however Mike and I decided to go see Ted instead. Oops! If it’s any consolation, the movie was hilarious. Anyway, I hope you stuffed yourself with borderline too much grilled cuisine, sported lots of red, white and blue and, of course, enjoyed some good fireworks to celebrate our great country’s birthday. I certainly did, with the exception that I wore pink instead of red (I can honestly day I do not own a single article of clothing that is red…not a fan) and my town firework show was nothing to write home about. Regardless, it was still a relaxing cheat day for me—the annual parade took priority over gym time—and I lent a hand with some of the tasty, healthy cuisine at my family party. Shrimp kabobs, guacamole and a summer quinoa salad to name a few. 

Ingredients
1 cup uncooked quinoa
1 red bell pepper
1 large tomato
1/2 of a jicama
1 can of black eyed peas, rinsed and drained
1/2 loosely packed cup of basil
Juice of one lemon
Drizzle of olive oil
1 tablespoon red wine vinegarCayenne pepper, black pepper and sea salt to taste

I love making different renditions of a light, cold quinoa dish for summer parties (remember my grad party?). It’s a versatile side that pairs wonderfully with burgers, grilled veggies and the like, but also tastes great on top of a bed of greens as leftovers. After snagging a jicama the other day at Whole Foods, I wanted to let the sweet crispness shine and think this salad allowed just that. Start by cooking the quinoa, following the directions on the box. Typically you bring two cups of water to a boil, add in the cup of quinoa, reduce the heat and cover until the water is fully absorbed. While that is cooking, get started on chopping the tomato, bell pepper, jicama and basil. Combine in a large bowl. Open a can of black eyed peas, thoroughly rinse and drain before adding them to the veggies. Once the quinoa is done and cooled, add that to the mix.

Now for the dressing. Squeeze the juice from one lemon (add a little zest, too, while you’re at it), drizzle a little olive oil, alongside the red wine vinegar, over the salad. Mix thoroughly. Season with salt, cayenne and cracked black pepper. Cover and chill before serving. Clean, light and refreshing, yet filling. Perfect for a hot summer day! This may be my new go-to beach food.
What was your favorite 4th of July dish? 

Sprinkled with Love,
Lauren

June 27, 2012

Cannellini Bean “White Sauce”

Guess what just happened? Something big. HUGE. Something my dad and I have been talking about for years now. On December 2, I will be participating in the Strip at Night Half Marathon! We officially signed up (and payed the pricy fee…) over breakfast this morning. I cannot be more excited. With the start outside of Mandalay Bay, finish at The Mirage and live bands rocking out alongside the entire course, could there be anything more exciting? Oh yeah, I should also mention people getting hitched mid-race, the plethora of running Elvises on top of the usual strip chaos and the fact that it will be just 14 days before I turn 23. Woah. I’m giddy to have another goal to work toward. And, I mean, come on, Vegas? I feel like a screaming teenybopper watching a Justin Bieber concert. My dad’s commitment, after all he’s recently been through, is so inspiring. Although he doesn’t think he’ll be able to complete the full 13.1 (he’s done this Vegas race twice before), just running the first few miles side-by-side with him will make me happy.   

Moving on. Last night I waited for Amanda to get out of work and headed to the gym so we could complete a quick arm circuit together. She then surprised my family with a wonderful meal of ground turkey stuffed peppers and a chickpea salad. Isn’t that just the sweetest? I hope to snag her recipes to share with you all soon. In the meantime, however, I wanted to give you a peak at my cannellini bean “white sauce.” Amanda and I put together a similar sauce a few weeks back for our cauliflower crust so I wanted to give you the recipe before I post our pizza. It’s a cinch. In a food processor simply pulse together (to your desired consistency) a can of cannellini beans, 1/2 cup fresh basil, 1/2 cup fresh parsley, 2 roasted garlic cloves, a small roasted tomato and a tablespoon of olive oil. Season with a little salt and pepper. DONE. How easy is that? I cooked up a spaghetti squash the other night for dinner, mixed in some of the “white sauce” and topped it with some roasted asparagus, as well as a sprinkle of nooch. It was glorious. I put the leftover sauce in the fridge, which has created a delightful hummus-like veggie dipper. What a pleasant surprise.
Do you have a dream race you’ve been wanting to complete?

Sprinkled with Love,
Lauren

June 14, 2012

Salmon Black Bean Burger

Canned salmon has become one of my favorite protein sources. I often add it to a big bed of greens, make cold salmon salad with a spoonful of hummus, chopped celery and green onion (perfect on top of crackers and cucumber boats!) or sometimes even eat it as is with a drizzle of apple cider vinegar and a squeeze of lemon. It may seem strange but all I could think about after making pesto the other day was a burger of some sort (i.e. veggie or turkey), envisioning a generous dollop of the herb-aliciousness on top. So that’s precisely what I decided to make, naturally experimenting with a new creation. A black bean burger has been something I’ve wanted to tackle for some time now, however after a successful  weight training and ab sesh at the gym in the morning, I wanted more of a protein boost so turned to the last can of salmon in my pantry. What happened from there was tremendous. Let’s just say I gave myself a huge pat on the back after eating every last bite.

Ingredients
(Yields 2 patties)
5 oz. can of skinless & boneless pink salmon
1/3 cup black beans, slightly mashed
1 tablespoon chia/3 tablespoons water
1 tablespoon onion, chopped
1 tablespoon flaxseed meal
Juice from 1/4 lemon
Cayenne pepper (I used 1/2 teaspoon for a kick!) and salt to taste 

Start by combining the chia and water. Let this sit for 10-15 minutes, allowing it to form into a gel. In the meantime, chop up the onion and open/drain the cans of salmon and black beans. Be sure to rinse the beans before using a fork to mash them into a chunky consistency.

Once the chia is ready, mix together all the ingredients and form into two patties. Place the burgers in a olive oil-coated skillet or pan over medium heat. Cook until each side is lightly browned. I kept mine more cake-like but if you like it crispy, smoosh ‘em down so they are thin and keep on cookin’!

So there you have it! Eggless, gluten and guilt-free burgers! Not your traditional recipe but healthy and divine. Like most things I create, this “salmon cake” concept can be altered easily. No flaxseed meal? Breadcrumbs or ground oats can be used. An egg can substitute the chia gel, too. Want more veggies in there? I bet chopped spinach or grated carrot would be fabulous, alongside fresh herbs. I might even try using a variety of beans and some portobello mushrooms next time. GO WILD! With a generous slather of pesto and a few slices creamy avocado, this burger was a great addition to my barbecue repertoire. That’s for sure!
Any fun, untraditional burger recipes to share? 

Sprinkled with Love,
Lauren

June 12, 2012

Budget-Friendly, Dairy-Free Pesto

When my sister and I came across lush basil plants last Friday at our town’s farmers’ market, we couldn’t help ourselves and brought one home as a “gift” to my mom. A gift that we certainly will be reaping the benefits of. Basil, in my opinion, is the flavor of summer. My family always has one planted in a big ceramic pot on our sun-soaking deck so I can enjoy it finely chopped on top of watermelon, in my water with freshly squeezed lemon and, most importantly, in pesto. Pesto is a staple in my house this time of year and the taste of family barbecues, pool parties and beach picnics. This summer will be a bit different, however, as I have taken such huge strides in cleaning up my diet. Being gluten-free and cutting back on all dairy (except Chobani…it surprisingly doesn’t have an affect on my stomach like cheese or other milk products), the typical pesto pasta salads I used to indulge in will no longer be much of an option. So that’s why I decided to take matters into my own hands yesterday. Since my wallet hates pine nuts, as does my friend Amy, I embraced the lower price tag, texture and health benefits of walnuts.

Ingredients
(Inspired by Gluten-Free Goddess)
2 cups loosely packed basil
1/2 cup walnuts
2 cloves fresh garlic
1/4 cup extra virgin olive oil
Lemon juice, sea salt and pepper to taste

Ready? This is easy. Like really easy. Start by washing and removing any stems from the basil. In a food processor, combine basil with the walnuts and garlic, pulsing until fully chopped. Slowly add in the extra virgin olive oil and process. I left mine kind of chunky but for more of a thin, spreadable paste, add more extra virgin olive oil and continue to process. Season with sea salt, a little pepper and hint of lemon, if desired. Cover and chill before serving.

Pesto is simple and extremely versatile. You can throw in virtually any herbs to put your own twist on the recipe and serve it over grains, greens, legumes, burgers, fish, baked potatoes, etc. for a fresh, seasonal dish in just seconds.  Now that I have figured out that pesto can taste great without the cheese and pine nuts, I cannot wait to start experimenting more! Maybe a coconut oil version? Or how about throwing some cannelli beans in there for a hummus-like consistency? Hm…glad my creative chef hat is back on!
What is your summer staple? 

Sprinkled with Love,
Lauren

May 29, 2012

Peach Cobbler Protein Smoothie

I love smoothies. Add in warm weather and long jogs along the shoreline and you’ve got yourself the perfect summer combination, in my opinion. I was fighting some kind of cold (on top of allergies…) last week so sipping one or two smoothies a day  was necessary to sooth my sore throat, however my typical berry/banana concoction got old fast. Insert frozen peaches.

Ingredients
1 cup frozen peaches
1/2 frozen banana
1 serving of protein powder
8 oz. soy or almond milk
2 tablespoons chia seeds
Dash of cinnamon, nutmeg and vanilla extract
Ice and more milk (or water) depending on desired consistency
Toppings: flaxseed meal, rolled oats, chopped frozen fruit, nut butter, Greek yogurt, etc. 

This smoothie is savory, sweet but oh so healthy! The reason behind the “1 serving of protein powder” is simply because the schtuff I recently purchased at my local health food store (Naturade’s Soy-Free Veg Protein Booster) calls for 1/3 cup as a serving. More than I usually use but the nutrition facts are pretty great with 110 calories (20 from fat), 2g total carbohydrates, 0g sugar and 21g protein. It’s natural flavor blends in well without any chalkiness! Because my immune system has been down, I took a few days off last week with a few light workouts and yoga sessions sprinkled in. I got right back on track this weekend, though, with 6 miles on Saturday and 8 yesterday (I ran down to my town’s Memorial Day parade…phew it was hot!). Time to start kicking my mileage up a notch…I’m hoping to do another half in a few weeks but we’ll see. In other news,  I attended a spa-inspired bachelorette party, tried a new restaurant (post to come), ate a lot of grilled foods and soaked up quite a few rays, taking my first pool dip of the season!
How was your long weekend?

Sprinkled with Love,
Lauren

March 9, 2012

Easy Peeling, Non-Smelly Hard Boiled Eggs

Woah, woah, woah…what!? Hard boiled eggs can be easy to peel and not total stink bombs? Yup. That’s right. All you need is a large sauce pan and steam basket. Simply boil water before lowering the heat to a simmer. Gently place your eggies in there for 20 minutes. Let cool and voilà! I made a big batch Monday morning and have been enjoying two for an afternoon snack all week! Perfect for a little power boost.

In a little less than an hour I will officially be on my last college spring break. Ever. Can’t wait to board my Carnival Cruise with 20-something gal pals! I do have a few things to tend to first like, ahem, packing. Tomorrow, after completing 9 miles, I will be pairing outfits, throwing everything into a suitcase and hopefully treating myself to a much needed mani/pedi! It’s hard to believe this semester is half way through already…or that in a matter of two short months I’ll be unemployed, cutoff and no longer residing in the place I’ve called home for three years now. Ahhh! I’m not be thinking about any of that this upcoming week, though. No stress, no work, no anxiety. I need a week of clearing my head and fun more than anything. Yesterday’s 70 degree weather was intoxicating. To say I have spring fever would be an understatement!
Do you like hard boiled eggs? How do you prepare them? 

Sprinkled with Love,
Lauren

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