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WIAW #14

Hellooo! It’s What I Ate Wednesday! Let’s get to it 🙂 Also a big thanks to Jen for hosting the partayyy over at peasandcrayons.com every week!

breakfast: a tone it up protein pancake with blueberry green tea slim life yogi tea on the side

Recipe found here 😉

This recipe is from Toneitup.com, my most recent obsession. It is a fitness/food blog by two friends, Karena and Katrina, both certified Personal Trainers and have designed their own nutrition plan and workout videos (a lot are free on their youtube channel). I absolutely love them! I heard about them in a Self magazine a few months ago and just recently started checking out their blog. They are such an inspiration (check out Katrina’s body transformation), are so genuine and have really helped motivate me to work for that beach bod I’ve always wanted. You should check out their blog if you haven’t already! They post free workout videos, recipes, motivational quotes, weekly check-ins, etc. They also have a store where they sell cute tank tops, lunch boxes, stickers…andddd they just launched their line of Beach Babe bathing suits (SOO cute! Right now they don’t sell sizes separately, so when they do, I will be ordering one…or two!)

crazy cute

or this one! and they’re reversible!

lunch: a yummy salad from Pluto’s with spinach, garbonzos, kidney beans, cukes, broccoli, mango, strawberries and almonds. with whole wheat bread!

A day full of shopping ensued…

kristin and i decided to go out on a limb and try on lipstick at the MAC counter (i never wear lipstick!). i am wearing their matte lipstick called “ruby woo” and she is wearing “creme de nude.” i ended up buying the red!! i can see a makeup tutorial in the near future..

After shopping (I bought the red lipstick and some cute jean shorts from Urban Outfitters), Kristin and I rushed home because we wanted to make it to a workout class at our gym called Chizzled. I snacked on a few grapes before dashing out the door.

Chizzled was a great workout! We did lots of squats and pushups. I’m feelin in already and I love it! We both ran 1 mile on the treadmill afterwards but were too tired to do any more :p.

dinner: ezekiel wrap with hummus, half a homemade black bean burger (recipe being perfected!), cukes, home grown sprouts, red bell peps, avocado, spinach, and baby kale. with a pink lady apple on the side and lots of H2O!!

After din, I hung out with two friends from high school, Alexis and Sheeva but we were too busy catching up on each other’s lives that we didn’t end up following through with our plans of watching Project X and eating popcorn with chocolate chips (our faveee). Oh well! Missin the rest of the fab five though, Hannah and Jordan who need to come home!!!

Questions of the day:

What’s your favorite red lipstick? Or nude? I would love to try out some cheap drugstore brands too!

What was the best thing you ate today?

xoxo,

Kara

p.s. I also noticed that I ate vegan today completely unintentionally! Maybe I am a true vegan at heart…

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the past couple weeks in pictures..

pie a pi phi philanthropy event. lemme tell you, whipped cream is not easy to wash out of hair!

toffee bars nommm so good

Recipe for these found here. Unfortunately they’re not super healthy 😉 maybe someday I’ll try to recreate them!

spring formal with my loves hayley and arielah

yummy carrot veggie quinoa with watermelon and more carrots on the side..i love my beta-carotene!

whole earth festival for mother’s day! fluffy chicken in the upper righthand corner!

enjoying the summer sun

making fresh juice! chard, cucumber, carrot, mango, celery and parsley!

failed peanut butter protein granola…it was all good until i added too much stevia and it had a very bitter aftertaste! i’m perfecting a recipe and will be sharing it with you shortly!

a 5 mile hike and a beautiful view of lake berryessa!

monster salads!

kayaking in lake shasta

pre-workout snack! my favorite luna bar and triology kombucha (one of my faves)

my crazy friends

a HUGE veggie and chickpea naanwich from raja’s tandoor at the davis farmer’s market!

we made sliders! in every flavor you could think of: teriyaki burgers with grilled pineapple (which cj is holding), falafel burgers with cucumbers and tzatziki sauce, turkey burgers with brie cheese and apples…..best idea ever!

healthified lemon cornmeal pancakes – recipe coming soon!

homemade funfetti/cookie bottomed cupcakes!

And that about wraps up the last few weeks I haven’t been able to blog. A few of these photos were taken using Instagram (follow me @kelundeen)!!! Check back soon for a product review and revealing of my Foodie Pen Pal gift!!!!

xoxo

Kara

WIAW #13

Happy first Wednesday of May! I can’t believe it’s already that time…I’m almost finished with my second year of college! This  cannot be real life. May is going to be an eventful month: Pi Social (Pi Beta Phi’s philanthropy event where we get pied in the face to raise money for literacy haha!), Cinco de Mayooo, Whole Earth Festival (if you enjoy hippies, henna and delicious vegan food, you’d love this), Houseboats on Lake Shasta, midterms and lots of schoolwork (but that’s a given!).

pi social last year!

after being whip cream pied in the face..

hola amigos!

whole earth festival 2011

HB2K11. so. much. fun.

I’m so happy its MAY!!!!!!

Let’s move on to what I ate on the very first Wednesday of the month!

Breakfast:

smoothie in a bowl: huge handful of spinach, 1 c frozen bluebs, 1 scoop vega vanilla protein powder, cinnamon topped with ezekiel golden flax cereal and bee pollen (i’ve been feeling a little sick lately and am not sure if it’s allergies so i picked up some of this at the co op to see if it makes a difference! look out for it on an upcoming freaky food friday..)

After an intense spin class and some weight lifting, (I focused on arms and butt today. Try doing arm circles with 2 lb weights for a minute or two and your arms will be BURNING!) I was so ready for lunch!

Lunch:

salad with chopped apple, cukes, carrot, blue cheese, nutritional yeast, hemp seeds and balsamic dressing & a dr. praegers veggie burger with spicy brown mustard on the side!

Dinner: 

another smoothie with spinach…seriously cannot get enough of smoothies these days. they are so quick, filling and easy when you’re in a pinch for time (which i have been!). this one was soooo good. spinach, frozen banana, vega vanilla protein powder, psyllium, cinnamon, spoonful of pb topped with cacao nibs! it tasted like a peanut butter cup!

Snack: 

museli (oats, dried blueberries, raisins, pecans, pistachios) + ezekiel golden flax cereal + homemade almond milk (!!!!) + strawberries. perfect study snack!

I also tried one of these delicious cornmeal pancakes my roomsicle Amy made. Find the recipe here..SO GOOD!

Thanks to Jenn for hosting again this week! Check out all the other bloggers yummy eats at her blog.

Questions of the day:

What was the best thing you ate today?

Have you ever tried a green smoothie/added spinach to a smoothie? What did you think?

What are looking forward to in May?

xoxoxox lotsa love,

Kara

WIAW!

Hello dollfacess.

Lately I’ve been having an overwhelming craving for fall-ish foods. You know what I mean. Pumpkin spice lattes, pumpkin muffins, pumpkin cookies, pumpkin smoothies (sadly, I haven’t made/ate any of these besides the pumpkin spice latte which doesn’t count since it was made by a barista at Starbucks..) and apple pie! Totally ruined the pumpkin theme I know. P.S. a little fun fact for y’all: I actually don’t like pumpkin pie very much. Yes, I am a crazy person, but I do looove anything else that is pumpkin. It’s all about apple pie for this girl.

So this morning I decided to listen to my growling tummy and make something fall-ish! And healthy-ish!

Healthified Apple Crisp

{high in fiber, healthy fats & protein!}

serves 2

Ingredients:

1/3 c oats

~1 scoop vanilla protein powder (I used Sunwarrior)

2 TBS sugar (I used NuNaturals More Fiber Baking Blend)

Cinnamon

1/4 c coconut (optional)

1 apple, thinly sliced

2 TBS cold butter (I used Earth Balance)

1 TBS coconut oil

2 TBS nut butter (optional – I used pecan butter from the samples I received from Artisana!!)

Directions:

Pre-heat the oven to 350 degrees. Mix oats, protein powder, and sugar together in a small bowl. Add a couple generous shakes of cinnamon.

oat mixture minus the coconut

i used this! IT'S AWESOME! in 3/4 of a TBS there is 3 g of fiber!!

Add the butter, oil and nut butter to the dry ingredients. It should be crumbly.

before mixing..

Lay the apple slices in a small glass dish. Sprinkle on some more cinnamon! Then pour the oat mixture over the apples so that they are evenly covered.

i put half of the pecan butter on the apples, but i couldn't tell the difference, so to make it easier, i'd just mix it in with the dry ingredients! unless you wanna be a rebel.

yummerz

time for the oven!

Bake in the oven for…..I ACTUALLY DIDN’T KEEP TRACK OF THIS. I’M SO VERY SORRY…but I think it was around 15-20 minutes, just until the top looks golden brown and when you poke the apples they feel soft!

the finished product! dun dun dunnnn....hoping it's good!

OH IT WAS.

P.S. I had the plate above times two. Meaning I ate this entire thing. Ahem. Moving on….

lunch: egg white scramble with mushrooms, kale & salsaaa

For dinner, the roomies and I had a little potluck.

clockwise from the left: salmon, thai crunch salad (which i made), shirazi salad, & dressing for thai crunch salad

annnddd amy's homemade soup 😉 so fall-ish.

elana's salmon was made in the oven set at 350 for 22 minutes. the marinade was delishhh: tj's soyaki, garlic powder, s&p!

thai crunch salad. recipe from the peas and thank you cookbook.

our beaaauutiful table setting. do you spy a flamingo?! i do...

date night with SAKE (shauna, amy, kara, elana)!

Soooooo satisfied.

Hope you had a lovely Wednesday!

Kara

and i’ve come out of hiding

Hi loves!

I’m sorry (for the tenth time) that I’ve been so MIA lately.

Rush week is finally over, phew! It was such an eventful, fun, yet exhausting week and I feel like I need a whole week to recover! Butttt, school has started so that means no break for moi! This quarter I am taking Chemistry, Biology, Research Methods in Psychology, and a class called Mushrooms, Molds and Society (sounds interesting huh?!). I’m ready for it all to fly by.

Here is a recap of what I’ve been up to lately!

Trying new things…

a mouthwatering nugget sandwich which included: multigrain bread with honey mustard (omg best ever), grilled chicken, lettuce, cucumber, sprouts, red onion, avo, and bell peps! with an iced green tea on the side (new fave! it's naturally sweet so you don't need to add sweetener!).

Better'n Peanut Butter found at Trader Joe's

nutrition facts for y'all

for a knockoff pb with only 100 calories, 2g of fat and 2g of sugar this passes my test!

chocolate coconut water! seriously sooo good! it was just like chocolate milk but has more potassium than a banana 🙂 perfect for after a workout

bouncy fun! brought out the inner youngsta in me.

Partying, partying, YA! Fun fun fun fun. <– Sorry to remind you of Rebecca Black’s song, Friday. Now it’s probably stuck in your head…

the girlss ❤

my darlin amy

HAPPY BIRTHDAY HAYLS!

Nomming…

chicken, veggies and brown rice from ket mo ree (awesome thai food restaurant) for julia's birthday!

a refreshing smoothie made with one frozen banana, one cup unsweetened vanilla almond milk, couple handfuls of spinach (i swear you can't taste it!), 1/2 cup frozen raspberries, a few shakes of cinnamon and topped with chia seeds!

fatty salad: mesclun lettuce, cukes, slivered almonds, garbonzo beans, and leftover herbed salmon (from the nugget). dressing was lemon juice, splash of flax seed oil, red wine vinegar and pepper!

sauteed veggies and tempeh in coconut oil, bragg's liquid aminos and bragg's sprinkle (both soo good i def recommend!).

winner winner chicken dinner (cooked in a skillet with s&p, bragg's sprinkle, and EVOO <-- extra virgin olive oil). with a side of broccoli and sauteed veggies.

a sunshine bbq veggie burger (wasn't that great, i prefer the original flavor!) with sauteed kale and bell peppers.

Feelin inspired…

love in a cup of tea!

agreed!

yogi tea, black licorice (i know you're thinking GROSS! but i like it and won't share ;)) and a daily mantra: "by honoring your words, you are honored in this world."

Work work workin out…

I was getting a little bored of running 5 miles on the treadmill (i don’t know how i did that over the summer) so I’ve been changing it up and doing more HIIT workouts (high intensity interval training). Here are a few I’ve been trying!

Workout 1 – 30 minutes

1) Warm up at an easy pace (3.5) for 3 minutes.

2) Jog at 6.0 for 2 minutes.

3) Increase speed to 7.0 for one minute.

4) Increase speed to 7.5 for one minute.

5) Increase speed to 8.0 for one minute.

6) Increase speed to 8.5 for one minute.

7) Repeat steps 2-6 three more times.

8 ) Cool down, walk at 3.0 for three minutes.

Workout 2 – 40 minutes

1) Warm up for 5 minutes at 3.0

2) Run at an easy pace for 5 minutes.

3) Increase the speed by 15 seconds per mile and run for one minute.

4) Decrease the speed back down and run for 5 minutes.

5) Increase the speed by 30 seconds per mile and run for one minute.

6) Return to an easy pace for 5 minutes.

7) Increase the speed by 45 seconds per mile and run for one minute.

8 ) Back to an easy pace for 5 minutes.

9) Increase the speed by one minute per mile and run for one minute.

10) Run easy for 5 minutes.

11) Increase the speed by one minute and 15 seconds per mile and run for one minute.

12) Cool down with 5 minutes of walking.

Workout 3 – 30 minutes

1) Warm up at 3.5 for 5 minutes.

2) Jog for 5 minutes at 6.0.

3) Sprint for one minute (usually at 8.5 or 9).

4) Stop by jumping to the side, a foot on each edge of the treadmill while it’s still going and rest for 30 seconds.

5) Do step 3 & 4 ten times for a total of 15 minutes.

6) Cool down for five minutes.

And that is all!

Hope you guys had a great weekend too!

 

Questions of the day:

What have you been up to lately?

Have you had any of the new food items I tried this weekend? What did you think?

Let me know if you try any of the above workouts and what you think of them! 🙂

 

Lovesyaa

Kara

wiaw and trendy nails

Heyyy babes! How are ya on this fine hump day?

In case you forgot, today is…

what

i

ate

wednesday!!!

But first…I have to show off my newly painted nails. Quite the upgrade from yesterday’s multi-colored-testing-out-different-nail-polishes look!

dontcha agree?

Last night, I hung out with my besties Sheeva and Hannah. We painted nails and chatted while watching a few of our favorite movies (The Proposal and Wedding Crashers anyone?!). Also, if you haven’t done so CHECK OUT SHEEVA’S BLOG! Kaythanks.

I’m sporting a different (and sparkly) nail polish on my ring finger if ya couldn’t tell. I think it was a trend last year…but whatevs.

as seen on the newest mommy-to-be!

and vanessa hudgens!

i'm so trendyyy.

Okay..well onto other news.

What I ate today!

At Sheeva’s this morning we made oatmeal! I didn’t get a pic but this is pretty much what it looks like and how it was made:

1/3 cup oats

add 1/2 a chopped up (or mashed) banana, cinnamon & nutmeg, or whatever other spices you like!

add ~1/3 c water or milk (or both...I usually put in half water half vanilla almond milk)

microwave for a minute and the banana will get all smooshy! smoosh smoosh it up some more 😉

microwave for another minute and it should look like this! if you like your oatmeal more liquidy, either dont microwave for as long or add more water/milk

Sorry, these pictures are very fugly! But I added the other 1/2 of banana and a little bit of TJ’s vanilla almond granola on top! It’s not super sweet like most prepackaged oatmeal you would buy at the store, so if you like that, this may take a little getting used to. Personally I think the banana makes it just sweet enough (espec if it’s a ripe one!) but you can definitely add maple syrup, brown sugar, stevia, whatever your heart desires! To step up the fun factor even more, you could choose from a variety of other toppings such as: fresh fruit, chia seeds, nuts, peanut butter, or coconut to put on top! Yummm. Check out Kath’s Tribute to Oatmeal for inspiration!

almost too pretty to eat! (not my picture obviously)

[insert workout here]

Lunchtime rolled around and I was feeling like having everythanggg…so I did just that!

clockwise: cukes & carrots with homemade spicy hummus (recipe below!), red cabbage with leftover grilled tilapia & salsa, flax cracker (review below) & cheese, apple with pb!

and a handful of these awesome rice chips! half eaten one on the table...nice

Spicy Sun-dried Tomato Hummus 

{fat free & gluten-free}

Ingredients:

1 can garbanzo beans

1/3 c sundried tomatoes (not in oil)

1/4 of a lemon (skin and all!)

juice of the other 1/4 lemon

2-3 cloves garlic

1/2 tsp cumin

1/8-1/4 tsp cayenne pepper (depending on how spicy you want it!)

1/4 tsp paprika

1/2 tsp salt, or to taste

Ground black pepper

all ya need!

Directions:

Blend ingredients in a food processor until smooth.

mixin it all up! (i added more garlic later if you're wondering why there is only one clove!)

garnish with some cilantro and it's ready for dippin!

I also tried somethin new with my lunch today! Flackers! Say whaaaaa?!

flax + crackers = flackers! duhh...

with a hint of rosemary! serious crunch and supa addicting. buy them at WF's!

Love these and definitely getting them again!

[insert insane amount of packing, errand-running, lying on the couch and eating watermelon here]

juicyyy

Dinna time!

Grilled Chicken Greek Salad

{vegetarian option too!}

adapted from Sunset magazine

serves 4

Ingredients:

3 tbsp lemon juice, divided

3 tbsp olive oil, divided

1 tbsp minced garlic, divided

1 tsp each salt and pepper, divided

1 1/2 tsp ground cumin, divided

2 boneless, skinless chicken breasts (OR if vegetarian, you could use tofu or tempeh)

2 tbsp tahini (sesame seed butter)

1 can garbanzo beans, drained and rinsed

2 tomatoes

1/4 red onion, thinly sliced

1/2 sliced red bell pepper

1/2 c cucumber

2 big handfuls of spring lettuce mix

1 cup flat-leaf parsley

3 oz crumbled feta cheese

Directions:

Heat grill to high (450 to 550 degrees). Mix 1 tbsp each lemon juice and oil, 1 tsp garlic, and 1/2 tsp each salt, pepper, and cumin in a medium bowl. Add chicken (or veg option) and turn to coat. Let marinate for 30 minutes or however long you can wait ;).

Grill chicken, turning once, until cooked through and browned, about 10-15 minutes. (It took me longer because I’m a newbie bbquer so I was constantly turning the bbq down, running inside and asking my dad to check it…haha. So if you’re a pro, bbq it like you normally do!)

burnin up! not really...they survived (the weird things below the chicken are tempeh, which i will talk about for a freaky food friday)

Make the dressing by whisking together the remaining 2 tbsp each lemon juice and oil, 2 tsp garlic, 1/2 tsp each salt and pepper, and 1 tsp cumin with the tahini in a large bowl. Add the veggies and toss to coat. Slice chicken (or in my sister’s case, tempeh) and set on top. Sprinkle salads with parsley and feta!

kristin's vegetarian salad

the carnivore's salad

Yum. That was good.

I am going Clear Lake with the boyf this weekend, but will be back to posting on Monday! And maybe tomorrow if I have time in between the packing :D!

Questions of the day:

Do you follow the nail polish fashion trends? I sure don’t, as it is obvious I am years behind!

Do you tend to stick to the same thing for breakfast? Or do you like to try new things? I usually have the same thing, end up having it so often that I get sick of it, search for something new, love that, and then the cycle repeats itself!

xoxo!

Kara

my very first wiaw

Hey y’all!

Are you ready to see some pictchas of fooood?! Well good, because today is WIAW (What I Ate Wednesday)!

As I mentioned in my first blog entry, Blondie Bakes and Bikes is not solely a food blog. With that said, I definitely won’t be posting or taking pictures what I inhale consume every day. This will save you guys from boredom (remember I am a college student with not much time to whip up gourmet/exciting meals) and will also keep me sane…or from kicking myself over that second bowl of cookie dough ice cream ahhh ;).

Today I got up at 6:30 am, made my breakfast and packed a lunch for the loooong day ahead of me. I work in Sac-town so I have to leave the house by 7, get stuck in traffic for a while (so fun), and then finally sleepwalk into work at 8. Times that by 5 and you get my weekday routine this summer!

This fabulous morning I was feeling like…

EGGGGGGS!

2 scrambled eggs with mushrooms, bell peppers, salsa and feta cheese with some cinnamon raisin toast (from Trader Joe’s) and half a peach on the side!

The tummy was happy after that :).

Then around 10:30 she started talking to me. Good thing I packed a snack too!

feelin snacky

Half a pink lady apple (da bessttt) with cinnamon sprinkled on top! Alright here comes the nutritionist in me…

cinna-yum

Did you know that smelling cinnamon boosts cognitive function and memory? So down.

Cinnamon is a great source of manganese, fiber, iron, and calcium. I like!

Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL (bad) cholesterol. Wowzaa!

Preliminary lab and animals studies have found that cinnamon may have antibacterial and antifungal properties. It’s active against the fungus that causes yeast infections, and  the bacteria responsible for stomach ulcers. Good to know! 

Cinnamon is a metabolism-boosting spice that aids in getting rid of unwanted body fat. Ooooh go cinnamon!

Okay that was a nice little tangent (you’ll find I do that often) now onto lunch…

the bomb ingredients

A turkey sandwich on Oroweat Healthfull hearty wheat bread with avocado, TJ’s spicy brown mustard, cucumber, sprouts and spring mix/spinach with a side of grapes.

too bad they weren't frozen 😦 favorite

would you like some sandwich with your lettuce?!

I love mah greens…I know, I’m weird. But not as green obsessed as this one…

GIMME THE LETTUCE!!!

That would be Lily, our guinea pig. Isn’t she the cutest?!

Now onto the rest of today’s eats!

I left work at 5, got home at 6:30 (there was an accident..YAY MORE TRAFFIC!), fueled up on a Halo Pro Bar before hitting the gym with my sis…

couldn't resist this at whole foods...especially since it was ON SALE!

nutrition facts for yooouu. not too shabby!

Once I got home from workin out I made a quick (and easy!) dinner. I was really craving fish tacos (ahem…I’m always craving fish tacos) but I wasn’t about to go bbq in the dark. Soooo I made this instead!

a lazy girl's dinna

In the {greek} salad went chopped romaine, red cabbage, carrots, bell peps, feta, kalamata olives, with a cut up (cooked in the skillet ) Morningstar Farms Griller’s Original veggie burger on top! Those babies are only 130 calories with 15 g of protein…ohhh yeahhh! The dressing was a little bit of olive oil, red wine & balsamic vinegar, and pepper. Super satisfying and only took me 5 minutes!! That’s how I like it ;).

Annndddd that concludes WIAW! Hope you enjoyed it and had some delicious meals today as well!!

xoxoxo

Kara