Here is a short quick post of a lunch I made that is so tasty. I took a page from an old well known sandwich. The cucumber and cream cheese tea sandwiches. But I wanted more veggies and substance to my sandwich.
This is a, healthy, low fat, low sodium, vegetarian meal, and can be made gluten free with gluten free wraps.
I added Salami to H’s wraps and so it can be made non vegetarian if you choose as well.
Yield 2 sandwiches
1 wrap of your choosing ( I used Sun Dried Tomato Basil wraps)
1 carrot shaved (using a peeler)
1/2 cucumber sliced
1/2 bell pepper sliced into strips
2 tbs of cream cheese
pickled onions to taste
3 Small leaves romaine lettuce
lay out the wrap, spread the cream cheese in a line on the wrap.
shingle the cucumbers on the cream cheese
add the rest of the veggies
spread a small amount of cream cheese on the end of the wrap where it will overlap and touch the outer part of the wrap, and will stay shut.
cut in half and enjoy
Stats:this is for one wrap without any cold cuts
Calories 341, Fat 11.6 g, Fiber 4 g, Carbs 49.5 g, Sodium 1016.5 mg, Protein 7.8 g
Today’s lunch was great. It was deeply satisfying and refreshing. I hope you get a chance to try this out. I enjoyed it, H enjoyed it, and my kids who ate some of mine enjoyed the sandwich.
As always thanks for reading. If you liked it, hit the like button, please subscribe, and if you get a chance to try it please let me know in a comment. Or just comment if you like.
Don’t Photo Edit, Just Go Get It. Reach for your goals!
While I can get the produce I will keep trying to get produce. My family and I love it. Yup you read that right. My kids both, 10, and 11 years old love this wrap. They love the veggies I give them, and will eat it.
I know I am lucky, but it is partially well mostly not luck. I have feed them veggies since they were little and only asked them to try them out. Saying, “I know that you may not like them. Not everyone likes everything, but at least try them out and see.” This got them to be willing to try, even if they don’t like them. =)
But that is beside the point of this blog post. If you are here for the tip here it is:
Freeze berries that are about to go off. For instance, these strawberries.
They were not the best looking, I washed them placed them in a ziploc bag laid them flat and then put them in the freezer. It will stop the aging process and then you can use them in baked goods, or even frozen beverages. Like a smoothie, or even adult ones like a margarita. I don’t drink but I have many friends that do. =)
Bananas we as a family prefer our bananas with slightly green tops to them, so when they get to the very brown spotty stage no one will eat them. I peel them and freeze them so that we can use them in banana muffins, bread, protein drinks and smoothies.
You can of course do this with other fruits, like apples, other berries, and veggies.
Potatoes you can dice them up, par boil them and then freeze them. Then use them in a soup, side dish mashed potatoes, or morning hash.
Enough of that prattling on, here is what I did for the egg sandwich wrap.
This is an easy very minimal cooking lunch/breakfast type of meal. Full of protein, fiber, some fat, and great raw nutrients.
Can be gluten free, depending on the wrap you use
Egg Veggie Wrap
2 eggs scrambled, I often do it with egg whites
Slice up any vegetable you like, I used, cucumber, bell peppers, spinach, red onion, tomato
Jarred jalapeno, this gives a little salty spicy flavor burst.
Jalapeno Jack cheese (this is optional but is a great way to add a little more fat to the meal)
A wrap of some sort. Tortilla, or this was a sun dried tomato wrap (I found them in the tortilla section of my local store)
cook the eggs in a scramble, when eggs are done place cheese over them to let it melt.
place wrap down, add egg, veggies, jalapeno
fold over sides of wrap, tuck up bottom of wrap (or edge closest to your torso), and roll over.
Calories 508, Fat 23.8 g, Fiber 5.5 g, Carbs 48.2 g, Sodium 990 mg, Protein 29.9 g
That is all she wrote folks. I hope this helps you come up with some healthy meal ideas. I hope the tips help you when dealing with product that might be going bad soon. Keep working to make yourself better. Keep trying to eat well and treat your body right.
During this pandemic, you can stay away from the highly processed food, with some tips and tricks to help you along the way.
Thanks for reading. Have a great day, and be kind to yourselves and others. This is a time of upheaval, and turmoil.
Hello everyone. Yup I had a fridge full of the ugly veggies that I took pictures of for my previous fuel your body post. I wanted to do something with them, so I decided to make it easy on myself and make a veggie sausage soup. You can totally make this vegan with no sausage, but with my family of pre teens they will riot if I don’t feed them.
I had onions, carrots, cellary that was starting to look wilting, and one stalk even looked a little anemic. I had tomatoes that were not firm any more, bell peppers that were wrinkly and not as beautiful, and a staple in my house Yukon Gold potatoes. I had one container of chicken stock, but you can sub veggie stock to make it vegetarian/vegan.
Our stores still don’t have all the products we are used to. Our shipping is over loaded. So I bought what was on sale, and what I could find. When I got home I realized I bought beer bratwurst. So I just went with it.
This recipe can be altered to be:
This recipe is:
Gluten Free (unless you make the bred below)
Full of Fiber
Full of nutrients
Low in fat
Low in salt
Anyway it came out fantastic. So here is what I did.
Easy Veggie Soup with Sausage
Yield: 8 servings
4 cups of stock Chicken/Veggie your preference
4 really ripe soft tomatoes chopped
4 cups of Yukon Gold potatoes chopped
2 cups of carrots chopped
4 stalks of celery chopped even the leafy tops
1 yellow onion chopped
2 green bell peppers or 2 cups chopped
1 tablespoon of ginger sliced about the top part of your thumb worth of ginger
2 cloves of garlic chopped
2 cups of water
1 tablespoon of salt
Pepper to taste
Beer Bratwurst 5 casing cut removed and sauteed
Saute onions, ginger till fragrant, add meat that has been removed from casing, and saute till cooked.
Add hard veggies and the rest of the aromatics, carrots, potatoes, garlic, and celery. Stir together to heat.
Add stock, and water, bring to a boil and lower heat to medium. Let cook for about 10 to 15 minutes.
Add soft veggies tomatoes, and peppers. Let cook another 10 minutes.
Serve piping hot. I made home made bread with it, and the family gobbled it up. It made enough to have it for two nights with 4 people.
I will put a link to the bread recipe I used. It is a no knead dough, that uses yeast.
This was a hit with my family. We had warm crusty bread. Delicious soup with so much depth of flavor. They gobbled it up.
I hope this post finds you and your family healthy and happy. Please stay safe, wash your hands, and take the precautions you need. Thank you for reading. Please feel free to ask any questions you may have. Would you like to see posts about baking breads?
Good morning… yup I hear my family fussing about hunger. So here is what I came up with this morning.
This recipe is:
Gluten free if you need it(make sure to get the gluten free oats/means it is processed away from glutenous products)
Can be dairy free
Can Be Sugar free if you choose sugar alternatives (like Stevia, equal)
Natural Sugar ( Like honey, or agave nectar) or omit the sugar all together.
Has a good amount of protein and fiber to fill your family up.
Right now there is a shortage of eggs in my area. I had to go to 3 stores to find them. A lot of the pre-made or instant items are being taken, so you are left with rolled oats, some produce, milk if you are lucky, but soy, almond, and alternative milks are around.
This is a great recipe for using “ugly” fruit. Fruits and or Veggies that are not the prettiest, and have been picked over, are great in baked items. My banana was going the way of the Dodo, and had some bruises, however, it still baked up just fine.
Luckily for me??? Am I lucky? I am lactose intolerant. So I tend to have alternative milk products around.
I was able to find strawberries, bananas, limes, had coconut milk, and had non instant oatmeal at home.
I decided to make a tropical-ish baked oatmeal breakfast… Can we imagine we are away on a deserted island, I mean we have the isolation part right? Win!
You can make this the night ahead and heat it up in the morning. You can also remove from the pan and wrap completely, and freeze if you have leftovers.
Enough talking here is the recipe:
Strawberry Banana Lime Baked Oatmeal
2 cups of rolled oats
1/3 cup of granulated sweetener ** (or leave it out)
1 1/2 cups of milk (sub almond, soy, coconut)
1/2 cups of milk (sub lime juice, orange juice, or water)
1 tsp baking powder
1/2 tsp salt
8 oz/221 grams of Strawberries
1 each/100 grams ripe banana
1 lime zested (optional)
1 tsp vanilla extract
Set oven to 375 degrees F
Mix the dry ingredients, oatmeal, sugar, baking powder, salt, mix in half of the strawberries, and half zest
Grease or spray a 2 quart pan, and put dry ingredients down. Layer fruit on top.
Whisk together wet ingredients, milk, juice, egg, vanilla
Pour wet ingredients over
Bake for 40 to 45 minutes, depending on oven. Take it out when top of the oatmeal is browned nicely.
Enjoy hot, or let it cool down and enjoy at room temperature.
I hope you get a chance to try this. It is adaptable to other fruits, and keep in mind it is a great use of fruits that are not the prettiest.
This serves ~ 6 servings. Total calories depends on the ingredients you use. But about 200 to 250 calories.
** Use any type of granulated sugar or sugar substitute that you can measure same as sugar. Honey is sweeter on the pallet. So conversion is 1 cup of sugar to 1/2 cup to 2/3 cup of honey.
Thank you for reading. You can use this time to adapt your goals and try something new. You can still stick to your healthy lifestyle its just going to take some tweaks and ingenuity. Have a great day and stay healthy.
Quick Note: Don’t throw away those squeezed limes. You can slice them up and put those in your water, for lime flavored water.
I wanted pancakes, but I wanted healthy and I wanted to stay on track so I made these. They don’t have any extra sugar in them other than what is in your protein powder, and bananas. A bit of honey is what they needed to top them off. They were delicious, and exactly what I wanted.
This is gluten free, dairy free because I use (Vega protein powder), vegetarian, full of protein, low in fat, and have fiber in them.
4 large eggs
2 ripe bananas
3/4 cup rolled oats, uncooked
1/4 cup chocolate protein powder ( I use Vega)
2 tbsp unsweetened cocoa powder
1 tsp ground cinnamon
1 tsp coconut oil, for cooking
fruit garnish (I had frozen fruit)
Honey for serving
Take all ingredients and blend together in the blender.
Cook them as you would a regular pancake.
Keep in mind when you cook anything chocolate it can be hard to tell when something is done due to the darkness of the batter.
Calories/Stats: Serving Size 2 servings, sans honey and fruit
Calories 800, Fat 31.6 g, Fiber 11.5 g, Carbs 80.7 g, Sodium 835.9 mg, Protein 56.7 g
I hope you all get a chance to try this out. Let me know what you think, and if you have a chance to try it out.
Ok this may seem strange to you, but this is such a tasty snack and healthy to boot. Its full of fiber, vitamins, good fats, and protein. It is gluten free, vegan, and did I mention it is tasty.
Cayenne pepper is so good on tropical fruits. I love the sweet and spicy mixture. My mango was a little under ripe so it was a little more acidic. But just as tasty.
Enough of my jabbering here is the recipe.
Spicy Mango Fruit Bowl
1 mango diced
1/4 cup or 24 grams of roasted almonds
10 grams of unsweetened tasted coconut
Cayenne pepper to taste (beware the pepper packs a kick)
Dice mango up, slice banana, add roasted almonds, sprinkle on the cayenne, sprinkle on the tasted coconut.
Mix together and enjoy
Calories 371, Fat 12.9 g, Fiber 8.6 g, Carbs 63.7 g, Sodium 13.5 mg, Protein 8 g
I hope you get a chance to try this. It is one of my favorite snacks. Its a whole food snack, spicy, and tasty. Did I mention that it is easy to make. All you have to do is cut up the fruit. You could make it ahead of time and put it in a reusable container and take it to work with you.
Yup I did it. I made pumpkin pie flavored protein pancakes this morning. I have 2.5 to 3 hours of training to do today. So I needed a good breakfast that stuck with me. The best part is it was delicious.
This is both light and full of protein so that it will take longer to digest. Its so good, and my husband and kiddos said that the topping tastes like pumpkin pie.
I added whipped cream to my waffle, and made a pumpkin pie puree topping.
Pumpkin Pie Protein Waffles
IngredientsBatter: (yield 7 servings)
2 cups Birch Benders Protein Pancakes
1/2 cup organic pumpkin puree
2 tbl veggie oil
1 tsp of cinnamon
1/2 tsp of pumpkin pie spice
1 1/2 cup of water
IngredientsPumpkin Pie Topping: (yield 4 servings)
1 cup pumpkin puree
cinnamon to taste
pumpkin pie spice to taste
2 tbs maple syrup
Mix 2 cups of Birch Benders mix, with oil, water, egg and pumpkin puree.
Heat up your waffle iron, spray with pan spray
Fill the waffle iron with 1/2 cup of mix
Cook till done
Directions for topping:
Mix together 1 cup of pumpkin puree, the spices, and the maple syrup.
Stats: For 1 waffle the recipe made 7 waffles.
155 calories, 5.4 g Fat, 1.14 g fiber, 16.28 g carbs, 183.71 mg salt, 10.3 g protein
Stats: For 1 servings topping
46 calories, 0 g fat, 2 g fiber, 11.7 g carbs, 3.4 mg sodium, 0.5 g protein
These were so tasty, low in fat, vegetarian, and very low in sugar.
I hope you get a chance to try these. It was a hit with the kiddos and husband. Let me know what you think if you get a chance to. I loved them. Thank you for reading, and keep trying to be the best you can be. My respects to you and your family.
This is a simple breakfast. Its something that I do often. I waffled over if I should post it because it is so simple. But it is delicious vegetarian, full of protein, nutrients, and vegetarian. Which my body seems to run better on anyway. =)
It took about 15 minutes all in all to make.
So simple as it is here you go:
4 egg whites
1 cup of portabella mushrooms sliced.
1 cup of sweet peppers sliced
1 green onion sliced
2 Morning Star Farms veggie sausages
1 tsp of olive oil
Follow the package details on sausages.
Saute lower half of green onion, and mushrooms, add the sweet peppers.
Move the veggies to the side, add egg whites and scramble.
Serve up warm and enjoy.
Stats: Calories 244, Fat 8.4 g, Fiber 6.7 g, Carbs 18 g, Sodium 527.7 mg, Protein 27.2 g
I hope you get a chance to try this delicious and healthy breakfast. I added a plain bagel to get some carbs in. Let me know what you think.
If you have been anywhere in the metropolitan U.S. of A, you will notice that smoothie bowls are a thing. Especially in the summer when its hot and you don’t want to eat something hot. As fall is kicking in and its going to get colder and I don’t know about you but I will want less cold foods and more warm, or warming foods. But since it is still only the fall and summer is still holding on I thought I would post this.
Its easy peasy. Choose a frozen fruit you like, or a mix of them. Have frozen bananas on hand. And choose your toppings. For this one I chose nut and dried fruit mix for the healthy fats, a few dark chocolate chips to feel like I am getting a treat, desiccated coconut, and frozen raspberries.
You are going to blend the frozen fruits till you get tiny chunks of fruit. It kinda looks like confetti. It will look a little like this.
After you get the frozen fruit mix into tiny chunks, you add the liquid. Today I used soy milk and water. Blend again till smooth and you get something that looks like soft serve ice cream.
Tropical Smoothie Bowl
2 cups of frozen fruit (this was a tropical fruit mix)
1 frozen banana
4 tbs of soy milk
water as needed alternately you can use juice instead
2 x tbs Nut and fruit mix (I used planters NUT-rition)
1/4 frozen raspberries
1 tsp of dark chocolate chips
2 grams of desiccated coconut
blend the frozen fruit till it is in small chunks
add liquid and blend till smooth, add water if needed
put the smoothie in a bowl and add toppings and enjoy.
I wanted a sweet and spicy snack so I “made” this. Made is such a grand word for what I did. I cut up some fruit and put it together added spice, and coconut and ate it. But made it I did. It is beautiful and so very tasty as well. You eat with your eyes first so it if is beautiful, it is more appetizing.
Sweet and Spicy Tropical Salad Yield 1 serving
1 mango diced ( about 2 cups)
1 dragon fruit diced ( about 2 cups)
2 tbs desiccated unsweetened coconut
Cayenne Pepper to taste
Cut fruit, add to bowl, add cayenne to mango, add unsweetened coconut. Mix and serve.
Calories 374, Fat 10.6 g, Fiber 13.7 g, Carbs 71.2 g, Sodium 9.1 mg, Protein 6.1 g
Thank you for reading. If you get a chance to try it let me know. Be good to yourself, and always strive to make yourself a better you.