Monthly Archives: September 2013

Mean Green Protein Machine!!

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Ever feel like regardless of how much you eat, you are still hungry?

I sure do!

Anyone that spends time with me knows how much I eat. I am constantly eating!! I’m also constantly hungry. I load my plate with food, yet I still never feel satisfied.

I decided to take a close look at my diet and figure out what I was doing wrong.

After I did a little bit of digging, I quickly discovered that I don’t get nearly enough protein. Since I am a vegetarian, and I have lots of food allergies, eating enough protein has always been a challenge for me. Although I am a “pescaterian” (someone who’s only source of animal protein is seafood) I only eat fish about 1-2 times a month. This really doesn’t provide me with a sufficient amount of protein. With the busy schedule and active lifestyle that I live I knew that I had to do something to improve my diet.

Well, there is no better time to start then the present!!!! While looking to pump up the protein in my diet, I came up with this little concoction :)

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Green Protein Bowl

  • 6 frozen or fresh shrimp
  • Roasted butternut squash
  • 1 clove minced garlic
  • 1-2 stalks  chopped green onion
  • Broccoli, spinach and kale (as much or as little as you would like!)
  • 1/3 cup black beans
  • 1/4 cup quinoa
  • 2 TBS goat cheese
  • 1 TBS balsamic vinegar
  • 1/4 cup milk of choice
  • Salt and pepper to taste
  • Optional: Fresh chopped rosemary

First, Roast your butternut squash (if you’re unfamiliar to roasting veggies use this link! While the squash is roasting, cook the shrimp, minced garlic and green onion in a pan sprayed with cooking spray (add about 2 TBS of water to get things going). Next add the green veggies and optional rosemary. Cover the pan with a lid to speed up the cooking process. Once the veggies are soft, uncover and add black beans, goat cheese, balsamic vinegar and milk. Mix in evenly.

Transfer to a bowl, mix in quinoa and butternut squash. ENJOY!!

This dish is packed with protein from the quinoa, shrimp, black beans and green vegetables. The cheese and milk give it a wonderful creaminess and the vinegar gives it a bit of a punch. This is definitely a new staple in my dinner rep!

image-126Again, sorry for the sporadic posts. Life has been getting the best of me and unfortunately, work has to come first right now!!! More to come though :)

 

xoxoSYN

 

Finally Fall!

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Hey all!!!

First, I want to start with the most exciting part of my week. I GOT TO GO ON IN THE SHOW!!!

It was so incredible to sing a song on broadway, and to feel the lights on my face. It reminded me how much I love performing, and how lucky I am to be where I am.

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Today, Sunday, is my day off. Thank god because I got to clean my apartment, go to yoga, spend time with my incredibly supportive boyfriend, and COOK!

It’s finally FALL!!! Since the season is changing, I have noticed lots of squash lining the produce shelves. I LOVE SQUASH! While I was at Trader Joe’s last week, I picked up a gorgeous spaghetti squash and i decided that I would use it today!

If you are unfamiliar with spaghetti squash, become familiar and FAST! This stuff is awesome! Once you bake it, the insides become stringy like spaghetti. It is a great substitute for pasta and works with just about any sauce.

Today I wanted to get creative, and creative I got! I was really happy with the outcome of this one :)

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Pumpkin Pie Spaghetti Squash bake

Makes 6 servings

1 ww Points puls!

  • 1 medium sized spaghetti squash
  • 2 +1/2 cup butternut squash (you can also sub 1/2 head of cauliflower)
  • 3/4 cup canned pumpkin ( NOT Pumpkin Pie Filling!)
  • 1/4 + 1 TBS Goat cheese (soft type)
  • 1 tsp chopped ginger
  • 2-3 tsp pumpkin pie spice
  • 2 tsp cinnamon
  • 1 cup milk of choice (I used coconut, but almond, soy, skim, etc will work)
  • 1/2 tbs sweetener of choice (I used 2 stevia packets)
  • 1/2 cup egg whites (about 3 egg whites)
  • 1 cup flake cereal of choice (I used organic corn flakes)

Preheat oven to 450 degrees. Cut spaghetti squash,  in half and place it face down on a baking sheet (remember to spray it with cooking spray). Bake the spaghetti squash for about 20 minutes or until soft.

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While the squash is baking, combine the spices, butternut squash, ginger and milk in a pot. Bring it to a boil. Once the butternut squash is soft, transfer the contents into a blender or large food processor. Add the pumpkin and goat cheese and blend until smooth.

**Taste your sauce! you may want to add some more sweetener, cinnamon or pie spice.

Once the spaghetti squash is done cooking, take it out but leave the oven ON! Use a fork and scoop out the spaghetti like strands from the squash (be careful it will be hot!). Transfer to a large bowl. Pour the sauce over the spaghetti squash and mix completely. Next, take 1/2 cup of cereal, crush it and mix it in. Mix in the egg whites. Transfer to a baking dish. Bake at 450 degrees for about 45 minutes.

Once the baking time is up (it should be browning), take it out and switch on the broiler. Top the casserole with the remaining 1/2 cup of cereal. Broil for about 3 minutes, or until the cereal begins to toast.

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It was so delicious. It reminds me of pumpkin pie, but you can definitely taste the goat cheese. In my opinion, it is pure heaven.

well, I’m off to enjoy the rest of my Sunday. Have a great week!

xoxoSYN

Smoothie Queen

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I feel like I keep posting about  fast and easy foods. I’m sorry if I seem repetitive or uncreative, but convenience seems to be the headline for my life lately!!! If it takes me five minutes or less to make it, then I’m all in!!!

I have been living on smoothies. I mean who doesn’t love them. They are a great way to incorporate some extra greens, protein, fruits, and vitamins! They also don’t give you an overly full/ uncomfortable feeling. Yup, smoothies are awesome.

Normally, I just take whatever frozen berries I have laying in my fridge, throw in some greens, protein powder, spirulina, and chia seeds and call it a day. Today I was feeling more creative and inspired by the fall weather.

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Isn’t this color green gorgeous?! Usually green smoothies come out a muddy green/brown color, but looks so appealing to me :) Wanna know what went into it?

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Still interested?? Ok fine I’ll tell you :)

Asian Pear and Pistachio Smoothie

  • 1 small asian pear
  • 1/2 frozen banana
  • 1 TBS pistachios
  • 1 cup coconut milk (or almond, rice, soy etc)
  • Spinach (as much as you want!)
  • 1/2 tsp chia seeds
  • 1 TBS protein powder
  • 1/2 cup plain 0% greek yogurt
  • 1 tsp vanilla
  • 3 packets stevia (I like mine sweet, but add or subtract as you wish)
  • 4 ice cubes

Blend all ingredients and enjoy!!!!

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This was so incredibly satisfying. I also was obsessed with the texture. It was so smooth and balanced. Try it out.. I dare you :)

Well, life continues to be absorbed by Big Fish. I suppose it’s not a bad way to spend my time ;)

xoxoSYN

Here I am!

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Hi friends!!!

I am so sorry I haven’t posted all week. It’s because I truly have never been so busy in my entire life!! Monday through Saturday we have rehearsal from 12-5 and then a show from 8-11. Between trying to find time to work out, study my tracks, work on my class (at Institute of Integrative Nutrition), and spend some time with my boyfriend, I have completely neglected my blog :( It makes me sad because I really love creating healthy foods to share with my friends, family, and readers.

Although I haven’t come up with anything new and exciting in the past week, I have been enjoying some of my favorite fast and convenient meals.

For breakfast EVERY day, I have been enjoying some sort of overnight oats. 

photo-42My favorite combo has been Strawberry, blueberry, banana and peach. I love how the fruits blend with the oats and their sweet flavors really come out.

For lunch I have been making quick smoothies to take with me to rehearsal. It is almost always my Immune Booster Smoothiephoto-32

I  try to add extra greens into my smoothies since I don’t always have time to eat enough of them during the day. I have also been adding Protein powder (I really love Nutribiotic organic Brown Rice Protein powder) Its gluten, dairy, nut, and soy free so I don’t have to worry about any of my allergies!

It has been so important to bring healthy snacks to work. Unfortunately for me, there is always a plethora of candy hanging around the theatre. It really takes a ton of willpower not to reach for the gummy bears. Sometimes I give in, but I have been trying not to!

Instead, I always bring

  • Baby Carrots with salsa
  • Sliced red,yellow and green peppers
  • apples
  • Rice cakes
  • Oranges
  • etc

Dinner has been some sort of veggie dish. Most of the time it is a salad, roasted veggie of some sort, Omelette, or a stir fry

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My After show snacks has mostly been a Chocolate Funfetti Bowl

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I usually have a Frozen “bite” of somesort

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Right now,  Frozen Pumpkin Pie Bites are hanging out in my freezer, just waiting for me to eat them!!!!

so friends, that’s that for now!!! I’ll be back  with a new fun recipe soon!!!

 

xoxoSYN

Pumpkin time is here!!!

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Reasons we all know that fall is just about here:

  • We find ourselves being “chilly” at night…a sweat shirt is a must while outside
  • Hot coffee is more popular than ice coffee
  • You begin yearning to wear your favorite boots (you know, those gorgeous leather ones)
  • Pumpkin flavored everything starts popping up everywhere!!

This last fact may be my favorite of all. I love pumpkin. Pumpkin coffee, pumpkin cookies, pumpkin pie smoothies, pumpkin pie oatmeal the list goes on and on!!!!!

Well, today I decided that it was time that I re-introduce my beloved pumpkin back into my life. IT WAS A GREAT IDEA!

INTRODUCING THE:

 FROZEN PUMPKIN PIE BITE!!!

These seriously taste like little frozen melt in your mouth bites of pumpkin pie joy. You all know how much I Love my Frozen “Bites”…these may be my new favorite.

Frozen Pumpkin Pie Bites

Fills 6 squares in an ice tray

  • 1/3 cup canned white beans (Any will work: chic peas, navy etc)
  • 1/4 cup + 2 TBS pumpkin puree (NOT pumpkin pie puree)
  • 1 TBS Coconut Butter or Coconut oil (I used Artisana Brand)
  • 1 TBS coconut Flour (any flour should work)
  • 2 tsp brown sugar
  • 1/2 ripe banana
  • 2 tsp pumpkin pie spice
  • 1 tsp Cinnamon
  • 3 packets stevia
  • 1 tsp vanilla
  • 1/4 baking soda
  • dash of salt

Combine all ingredients in a blender or food processor. Blend until smooth. Transfer to an ice tray and put in the freezer overnight. ENJOY!!!

Each bite has 1 points plus weight watchers point

Try these other flavors of ” Frozen Bites” too!

I hope you are enjoying the season change as much as I am!!!!!

I can’t wait to make more pumpkin inspired treats :)

xoxoSYN

Late Night Snacks

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As I write this post, it is 11:37 at night, and I have a giant smoothie in my hand.  An Immune Booster Smoothie to be exact.photo-32

I am definitely a late night snacker. I get home from work around 11:00, and can’t help but want something. I know that lots of people think it’s bad to eat late at night. I’m not saying it is always the best choice, but I don’t like going to bed HANGRY (hungry/angry… bad combo). When I’m hungry, I eat.

Sometimes I want something more substantial, and sometimes a smoothie or a piece of fruit will suffice. Regardless, I always look for something that will be healthy and easy for my body to absorb and process.

Here are some of my favorite late night snacks :)

   Roasted Butternut Squash and String Beans

  • Butternut Squash
  • String Beans
  • Garlic powder, salt, pepper

Slice butternut squash thin. Place string beans and squash on a baking sheet (spray with cooking spray). Spray the top of veggies with cooking spray and sprinkle with spices. Bake at 450 degrees for about 20 minutes.

I like to dip them in a little catsup.. they remind me of “fries”.

Kale Chips are always awesome! Low in calories and totally guilt free :)

Upside down Cereal

  • Fruit of choice (Strawberries, banana, black berries, raspberries etc) sliced
  • 1/4 cup cereal of choice (I use an organic quinoa blend)
  • 1 cup milk of choice (I like coconut milk!)
  • 1/2 tsp chia seeds

Combine all ingredients in a bowl and ENJOY!

I love this because you don’t get a huge carb load from cereal (the amount in this is about 1/4 a serving). I love cereal…and again, this is guilt free :)

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Roasted Parmesan Brussels Sprouts

  • Brussels sprouts cut in half
  • 1 TBS parmesan cheese
  • garlic powder
  • 1/2 tsp olive oil
  • salt and pepper to taste

Spray baking sheet with cooking spray. In a bowl, drizzle oil over sprouts. Use your hands to evenly distribute it! Add in cheese and garlic powder. Place on baking sheet and cook at 450 degrees for about 20 minutes.

These are awesome because they are high in fiber, low in fat, and have a nice cheesy flavor. Brussels sprouts are no longer the veggie your mom forced you to eat… these are delish!

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Chocolate Greek Yogurt Bowl

  • 1/2 cup 0%fat greek Yogurt (or one small container)
  • 1 TBS coco powder
  • 1 TBS rainbow sprinkles (common you know you love em’)
  • 1/2 Frozen Banana (or raw) sliced
  • frozen blueberries (or raw) sliced
  • 2 stevia packets

Combine all ingredients in a bowl and ENJOY!!!

I love this because it is fast to make. Literally it takes 5 minutes. Sometimes (always) I crave chocolate at night. This is a great guilt free (I love that term) way to enjoy a chocolaty desert! The protein in yogurt keeps you satisfied, and the frozen fruit adds a nice chill to the bowl (almost like ice cream).

What are your favorite late night snacks??

Big Fish Update: The show is going wonderfully!!!! It truly is a gorgeous piece of theatre…the audience seems to agree!!!

Thanks for stopping by!

xoxoSYN

More Kale Chips!

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So I have a pinterest board for Cookies to Kale. My most popular recipe is for my Kale Chips. I’m not surprised. Kale chips are one of my favorite healthy snacks. They are quick, easy, and you can make them in a variety of flavors. Another plus? KALE IS AWESOME.

This green leafy veggie has gained popularity in the more recent years. It used to be that you could only find it in health food stores. Now, kale is sold at just about every grocery store! This stuff is a miracle vegetable.

  • It is jam-packed with vitamins and nutrients
  • It has more vitamin C than an orange
  • it has more calcium than a glass of milk
  • it is high in iron
  • it is an anti-inflammatory
  • If i keep going this is going to be a LONG list…

again…KALE IS AWESOME

How to make it even more awesome? Make it into a Kale chip :)

Here is my most recent favorite Kale chip recipe…

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Spicy Garlic and Parmesan Kale Chips

  • One bunch of kale
  • 1 tsp olive oil
  • 1/2-1 tsp cayenne pepper
  • 2 tsp garlic powder
  • 2 TBS parmesan cheese

Pre-heat your oven to 400 degrees (depending on oven) First wash the kale. Next, DRY it COMPLETELY (I used a salad spinner). Tear chip sized pieces of kale off of the stalk. Place the pieces into a large bowl. Take one tsp of olive oil and massage it into kale (make sure that each piece has oil on it.)

Next add all of the spices (mix them through out with your hands!) Spray a baking sheet with cooking spray and spread kale out evenly (they can overlap). Bake for 10-15 minutes. Take out, and move them around with a spatula. Continue baking for about 5-10 more minutes (keep an eye on them).

Let them cool for a few minutes and ENJOY! I like to dip them in a little catsup :)

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I love these because the cheesy garlic flavor really comes through, and you get a nice kick of spice as an after thought. They are incredibly fast to make and are a wonderfully crunchy and HEALTHY!!!!

On another note, tomorrow is our first performance of Big Fish!!!! It is such a special show, and I feel so honored to be a part of it. COME CHECK US OUT!!!

xoxoSYN