My F(abs)ulous Science Project: The Meals

Alright, so we know we need to snack. But what about the actual meals?  This is the good stuff that will provide the bulk of our calories - so we want to get this part right.

Here are a selection of my favorite (and your new favorite) meals.  They are beyond easy to prepare, you need basic kitchen supplies (we're talking a saute pan and a mixing bowl), and are super quick.

Breakfast

I don't even think I need to tell you that breakfast is the most important meal of the day. Literally, you are breaking the fast of sleeping, and your incredible machine of body wants to keep purring like new.  Feed your body breakfast, people.

A couple of staples that I was almost religious about when prepping for my fitness competition:

1. Pumpkin and Buckwheat Pancakes

Step 1:    1/3 cup scoop of buckwheat pancake mix
               1 egg or egg substitute
               Scoop of favorite protein powder (I love Vega and                DL's Ultra Protein Plus)
               Scoop of Green's Mix
               Frozen berries of choice (optional)
             1/2 can of pumpkin puree

(You may add some unsweetened Almond milk or water to make the batter looser if you want)

Step 2:     Mix.

Step 3:     Heat up saute pan (Med-High).
                Spray with Pam, or use Coconut Oil
                Take Spoon and Dip in Batter.
                Pour Batter In Pan.

Step 4:     Wait 2-3 Minutes. (The Pancake will be Golden Brown on Bottom)
                Flip Pancake Over.

Step 5:    Drizzle Agave Syrup over and Enjoy!
               Makes about 10 pancakes. 

2. Egg (or Tofu) Scramble with Salsa on a Toasted Tortilla Flat

This is my husband's most prized recipe.  Like, he LOVES this recipe. So much so that I was not able to prepare it when I wanted - only HE could make it. 

Not kidding.

He is very particular about it, and as such, wanted me to make sure that you notice the following:

    1. There are 3 kinds of pepper spices (Black, Cayenne, Red), and one actual pepper (the roasted red pepper).
    2. The salsa should be spooned out with a fork (vs spoon) - so as not to get too much 'salsa goop' and more 'salsa'. 
    3. He strongly recommends beating the eggs with a fork so they are fluffy and have little bubbles before you pour over veg mixture.  It is also very important that the pan is already quite hot before the eggs go on.
    4. Lastly, he also recommends Silken Tofu here because it 'scrambles' better than firm or medium firm tofu. 

And yes, he is dead serious that you follow these instructions exactly and not ruin his recipe.

Step 1:    1/2 pkg of silken tofu or 1 egg + 2 egg whites
              Ground Black Pepper, Cayenne Pepper, Red Pepper Flakes
              Chopped Mushrooms, Roasted Red Peppers, and Alfalfa or Bean Sprouts

Step 2:    Saute Mushrooms, Roasted Red Peppers and Sprouts in Coconut Oil. 5 minutes or until the mushrooms are browned.

Step 3:    Meanwhile, place a tortilla flat (my favorite is Ezekiel Whole Sprouted Tortilla) in the Oven.375 Degrees. 8 Minutes. Optional Coconut Oil to Help it get crispy (Coconut Oil does not mutate with high temperatures the way other oils, like olive, can)

Step 4:     Pour Egg or Egg substitute or Tofu over mixture. Wait 3 minutes. Flip over

Step 5: Layer: Tortilla, Egg/Tofu Mixture. Top with Salsa.  Makes 2 servings.

 3. Steel Cut Oatmeal with Cinnamon & Almond Milk

This baby requires a wee bit-o-planning.  Real Steel Cut Oatmeal takes about 45 minutes to make.

Ugh.

I am the first to admit this beyond annoying.  I would prepare this the night before, or make a larger batch and store up to 1 week in the fridge. The time comes from the boiling time. Do it the night before. Trust.

I like to sprinkle with Cinnamon (blood sugar regulator, and gives a sweet-but-not-icky-sweet-taste), and a little unsweetened almond, or hemp, milk to taste. 

*rubs belly*

4. Pro-biotic Yogurt with Scoop of Protein and Fresh Seasonal Berries

After seeing Food Inc., I think the only yogurt I will buy is organic,probiotic rich yogurt. I do, however, also have a weakness for Greek or Balkan Style Yogurt.  So, my those are my shorted-yogurt list.  Oh c'mon, don't look at me like that.  You SO have a short yogurt list too.

The absolute best way to eat yogurt is after is has drained in a cheesecloth for 24 hours.  Those of you with grandmothers from the 'old country', will be familiar with this technique.  For the mod urbanite - hang the cheesecloth filled with yogurt over your chef-style kitchen faucet. The next morning, the yogurt should be noticeably thicker.  S
o much so that it is hard to get a spoon easily through it.

5. Protein French Toast

After a good week of diet & working out, I love to reward myself with this.  Yes, sometimes there is more than 2 slices.  Actually, who am I kidding, there are ALWAYS more than two slices!!  But, I digress...and further this is about YOU.

Step 1:    Ezekiel Bread Slice x 2
               3 Egg Whites + Vanilla Extract + Cinnamon

Step 2:    Beat the egg mixture and let the bread soak on both sides

Step 3:    Saute in Hot Pan (with Coconut Oil) until crispy golden brown

Lunch or Dinner

1. Steamed Sea bass with Lemon and Basil & Brown Rice

Fish stinks up the entire house when it is cooked. I serioulsy cannot stand fish smell.  I like to avoid the "oh-did-you-just-cook-fish' dirty looks,with this pretty good alternative.

Instead of pan-searing fish, wrap it in aluminum foil, and bake it in the oven.  This will conceal the odors, (both from being wrapped in teh foil, and being put in the oven).  An added bonus is that this is a healthier way to prepare the fish in this way (baked vs fried).

Step 1:    Season fish with basil, lemon, pepper
              Wrap the fish in aluminum foil and turn the oven to 450F
             

Step 2:    Put in the oven for 40-45 minutes               

Step 3:
   Eat.

2. Waldorf Salad

This is such a great lunch.  Really, I absolutely love it.  I usually pair this with 2 or 3 whole grain crackers (or, a glass of white wine).

The only prep required here is to chop up and dice the elements of the salad beforehand.  Basically after that it is mix and eat.

Step 1:    Equal parts celery, red seedless grapes, toasted walnuts, and 1 Apple sliced up

Step 2:    In a bowl, whisk together about 1tbsp of lemon juice and 3 tbsp of yogurt, salt & pepper.

Step 3:
   Mix the dressing in Step 2 with the ingredients in Step 1, serve over a bed of lettuce, or arugula.

3. Tuscan Tuna (or Tofu Cubes) Salad

It is nice (and only if you remember) to marinate the tofu cubes in either a light soy sauce, or a balsalmic vinagrette the day before. The tofu will hold up on its own without marinating as well.

Step 1:   1 Scallion chopped, 1 can of White Beans, 1 can of Tuna or Tofu Cubes, some asparagus, and some cherry tomatoes.  Pour into a salad bowl

Step 2:    Drizzle some hemp oil, flax seed oil, or olive oil with some lemon juice into a bowl, with salt & pepper.

Step 3:
   Eat.  (Also great to pair with a white wine)      

4. Tempeh Stir-Fry with Pasta

This was my dinner before a leg workout the next morning, or if I had a long cardio session planned...kind of like my 'carb-up' meal:

Step 1:    In a saute pan, put some marinated tempeh in.  Add your fave veggies (this dish for me has mushrooms, asparagus, sprouts, sage and garlic.

Step 2:    In another pan, boil some whole-grain pasta. (8-10 minutes)

Step 3:
   After veggies have softened, add a little low-sodium spaghetti or marinara sauce (my favorite is Eden Organic).  Once the pasta is done, combine it with the tempeh stir-fry.

Dr. Stephanie
xo