Blueberry Crumble for the Win

Happy Monday!!!

I’m trying to have a more positive outlook on Monday’s. Yes they do suck- it is the beginning of the work week, it is the end of the weekend, it is the first of 5 days of working in a row,  and it usually starts far too early for our liking. However this week is a 4 day week, so might as well think positively about this Monday. Last night I made this delicious blueberry crumble to round out my meal. I am a firm believer in having desserts with meals, yes even as a dietitian, dessert is apart of the meal.

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What I like about this crumble is that the crumble part is not overpowering. It lets the blueberries be the focus. Couple different variations: I put some crumble below the blueberries and on top of the blueberries, you can mix it altogether which will make it less crumbly.

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Also I used almond meal because I was out of wheat flour. Just sub the almond meal for wheat flour. This will make it about 20 calories less. I’ll be honest it is not the lowest calorie dessert but the more portions you make the less the calories. If you’re concerned about it being too high in calories, cut out the walnuts. Otherwise enjoy!!

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I added some blended banana for an added post run treat!!

Blueberry Crumble

2 servings

Ingredients

1/4 cup Almond meal
1/4 cup oats
1/2 tsp cinnamon
2 tablespoon Chopped Walnuts
1 egg white
1.5 cups blueberries
1 tablespoon lemon juice
1 tablespoon splenda

Instructions

1. Preheat oven to 350.

2. Mix the Almond meal, oats, cinnamon, chopped walnuts, and egg whites in a bowl until the ingredients are wet, can add a bit of water if needed.

3. Mix the blueberries, lemon juice, and splenda in another bowl.

4. Line a mini loaf pan with 1/2 of the crumble mixture, add blueberries, top blueberries with the rest of the crumble.

5. Bake for 20 minutes until golden brown and enjoy!

Nutrition information:

Per serving: 261 calories, 12.1g total fat, 1.1g saturated fat, 31 mg sodium, 33g carbohydrate, 7.8g protein

Print here

xoxo,

Katie

 

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Lemony Summer cake

As summer approaches light desserts sound oh so appealing. I found a recipe my Ina Garten and I adapted it to make it a bit healthier. I have a hear time using full fat dairy products. The original recipe can be found here: Lemon Yogurt Cake. Here is my version and it’s delicious!

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Lemony Summer Cake

Makes 12 servings

1 1/2 cup of whole wheat flour

2 tablespoons ground flaxseed

1 tsp baking powder

1 cup nonfat greek yogurt

1/2 cup sugar

1/4 cup agave nectar

3 eggs

 2 lemons zested

juice of 2 lemons

1/2 tsp vanilla extract

the topping:

1 cup confectioners sugar

1 lemon- juice (about 1/4 cup)

Instructions:

1. Preheat the oven to 350.

2. Mix whole wheat flour, flaxseed, sugar, and baking powder together in the smaller bowl.

3. In a larger bowl zest the lemons, add the yogurt, agave nectar lemon juice, eggs, and vanilla extract.  Stir in the dry ingredients.

4. Pour into a sprayed pan and bake for 40 minutes.

5. While it is baking, whip together the confectioners sugar and the lemon juice.

 6. Once the cake is cool, drizzle the topping on and enjoy!

I added some dark chocolate and blackberries, SO delicious.

Printable recipe found here

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What is your favorite summer dessert??

xoxo,

Katie

Five Friday Favorites

TGIF friends! We have finally reached Friday! We’re starting a new theme here at coffeeloversdilemma called Five Friday Faves. Each week, I’ll review my five favorite things, events, products, recipes, etc. Please share your Friday Faves, I’d love to hear about your favorite parts of this week!

Fave #1

Bachelor night with the girls!

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Each week we get together to watch The Bachelor. It’s a great time to catch up, gossip, talk about who’s hot, who’s not on the show and just relax and unwind. It’s awesome!

Fave #2

Crossfit WOD Partner workout

Yesterday’s workout at Crossfit was awesome because we could work out with a Partner. The workout: 20 minutes as many rounds as possible (however only one person can be working at a time):

200 meter row

10 burpees

This can easily be substituted with 200 meter run instead of rowing. This will gas your lungs and give you a dandy of a workout in 20 minutes.

Fave #3

Pepperidge Farm Cinnamon Raisin Bread

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picture found here

This bread is SO good. I have a fun recipe coming tomorrow that uses this bread. It is so good you can eat it plain and you’ll love it!

Fave #4

My new running shoes!

I finall bought new running shoes: Brooks Adrenaline GTS 12

I made the jump from Asics to Brooks and am so happy I did. There is now no excuse not to do my long runs 🙂

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Picture found here. 

Fave #5

Homemade Fig Newtons!

I found this recipe online and adapted it a bit and made homemade Fig Newtons. I LOVE Fig Newtons, they are just SO good.

Enjoy!

Homemade Whole Wheat Fig Newtons

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Makes 40 cookies

Ingredients:

1 1/4th cup whole wheat flour

1 1/4 cup oats (or oat bran)

1/2 cup granulated sugar

1/4 cup unsalted butter

1 tablespoon Fage non-fat Greek yogurt

1 tsp baking powder

1 tsp baking soda

1/2 tsp cinnamon

For the filling:

2 cups of dried figs

1 cup unsweetened applesauce

2.5 tablespoons agave nectar

Instructions:

1. Mix together the sugar, butter, Greek yogurt, and agave nectar. Once it is creamed together, add in one egg at a time.

2. Mix  the flour, oats,  baking powder, and cinnamon. Slowly mix the dry ingredients into the wet ingredients.

3. Form dough into a ball and refrigerate for 2-4 hours, or as long as you like.

4. While this is cooling, mix together the filling. On the stove in a saucepan, mix the figs and the applesauce and agave nectar. Add a bit of water to make the mixture more wet. Let the filling simmer 15-30 minutes without letting it burn. Let it cool then puree the mixture.

5. Heat the oven to 350F. Roll out the dough into a long thin square.  You may need to divide the dough into 2 sections. The dough should be thin. Put half of the filling in the middle of the dough and fold the sides into the middle so the filling is all covered up.

6. Put on a baking sheet and bake for 20-25 minutes, cool and slice.

Enjoy!

Nutrition facts per slice:

79.7 calories, 1.7g fat, 17.2g sodium, 15.4 g protein, 1.5 g protein

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What are your Friday Faves??

Xoxo,

Katie

What up Monday

I will be honest, Monday’s are my least favorite days of the week. The alarm goes off way to early for my liking, I tend to dwadle in the morning and make myself late. On top of it all, my hair did not want to cooperate, it was revolting starting the week as well. Luckily my day turned right around when I got to work. I am lucky to work with some awesome people. We work hard, have lots of laughs, and save lives… well we feed people and talk about food all day 🙂

One of my coworkers had a birthday last week and conveniently did not tell us. Well I figure better late than never and I made her a birthday cake, well kind of. I read a good friend’s of mine blog (check it out)
The Nutrition Nerd
and got the idea for this “cake”.
No Pudge Brownies with some pumpkin creamcheese.

It’s super easy, all you do is mix the brownie mix with 2/3 cup of nonfat yogurt, the box recommends vanilla, I used Fage nonfat greek yogurt and added some nectar agave.
Popped it in the oven then topped it with some pumpkin cream cheese. I tried it out before topping all the brownie with cream cheese and let me tell you it was heeeavvveenn!!! Chocolate AND pumpkin, I’m sold.  This could be my favorite new combo for the moment 🙂
Questions of for YOU: 
What is your go to cake/ treat for your friends/ co-workers??
What is your new favorite fall flavor combinations??
xoxo,
Katie 

For the love of almonds

Nut butters and I have a special relationship, I am absolutely in love with them, and give me all the love right back.
Give me a little peanut butter, or almond butter, or sunflower butter and I’m in heaven. I’ve wanted to make my own almond butter and have found a recipe that I’m dying to try. I was going to make it tonight but don’t have enough almonds. 
This is courtsey of Two Peas and their Pod 
and it sounds so simple to and easy to make!!
Her recipe calls for almonds, salt, and honey.

My recipe deviated a little from hers in that I added a bit of almond milk and didn’t add salt ( we all my disdain for salt-stems from the profession I suppose). I was grinding and grinding and the almonds weren’t just cooperating, so a little almond milk went in.
However this did not change the deliciousness of the almond butter.

Honey Almond Butter

Ingredients:
2 cups of almonds
1 tablespoon honey
1.5 tablespoons almond milk
Instructions:
Mix in a food processor until smooth and creamy
Enjoy!
Printable Version Honey Almond Butter

 Lucky for you all, tonight’s post is a twofer. You’re getting two recipes!!
So starting on Monday I am going to try following the Paleo diet for two weeks. Since I have been doing crossfit for the past few months, I’m constantly asked do I follow Paleo?? When I answer no, I get funny looks on my face and typically its followed with “Oh really?? Even though it has all those health benefits and removal of foods that cause inflammation??”
Well I am a food lover. I love all food groups. I love yogurt, oatmeal, grains, dairy products and of course sweets. I am not one to put something down if I haven’t tried it, so here goes nothing. I will be posting the rules this weekend and the all the recipes I make.
So tonight I thought hmmmm  can I make a paleo version of a cake or cookie in a mug?? And the answer is YES!!
I’ll be honest, there is nothing low calorie about this. I’m using almonds, almond butter and flaxseed. These are all awesome foods but not low in calories. They are jam packed full of healthy fats. I’ll be honest, I did put a bit of vanilla whey protein powder which I’m not sure is allowed but I’m using it 🙂

Almond Cookie in a Mug
1 Serving
Ingredients:
2 tablespoons almond meal
1 tablespoon flaxseed
2 tablespoons egg whites
1 tablespoon almond butter
1 tablespoon almond milk
¼ scoop of vanilla Designer whey protein
Instructions:
Mix all the ingredients in a mug and heat in the microwave for 2 minutes.

Printable version Almond Cookie in a Mug

Slice a banana or top with berries and enjoy!!

Enjoy that bite, I know I did!!!

xoxo,

Katie


hello, are you there?? It’s me!

I’m back!! I took an unexpected hiatus from blogging and for that I am terribly sorry! Between moving, work, unpacking, traveling I was just wiped and blogging was the thing that got pushed aside. That will not be happening anymore!!! I’m back and have SO much to catch up on, many new things  to look forward to in September as well as fall being just around the corner! 
Some pics from the past week to give you a sneak peak of the actual update!

AND a delicious recipe for fruit pizza!!!

Fruit Pizza

Ingredients

2 pkgs. cream cheese
1 roll refrigerated sugar cookie dough
1 tsp. vanilla
1/2 c. sugar (or to taste)
Pizza pan
Assorted fruit suggestions: Kiwi, strawberries, , bananas, blackberries,blueberries,  raspberries, grapes
Instructions:
Spread cookie dough over pizza pan.
Cook the crust as directed on wrapper.
 In a bowl, mix softened cream cheese, vanilla, and sugar.
Spread cream cheese mixture on top of cooled cookie.
Cut and lay fruit in circles.
Enjoy!!
 Printable version Fruit Pizza

Until tomorrow,

xoxo,


Katie 

Jamaican me crazy in love with this sauce

This bottle has SO much goodness in it, I can’t even begin to describe my love for it.
I need to throw out a huge thanks to my buddy Shawn for getting this for me. I tried it a few weeks ago and have been obsessed about it ever since.
The sauce is like a BBQ sauce but has that Jamaican Jerk seasoning. I found a recipe that I’m going to try once I move into my new apartment (which is tomorrow!!!!) and see if it even tastes close to as good as thing stuff. No worries I’ll keep ya posted on how it turns out!
Tonight I had it on a Salmon burger patty with some lentils, with artichokes and some goat cheese.
 
Between the goat cheese and the sauce I was in heaaavvveeennn!
Here’s the recipe for the sauce, I found it on http://www.jamaicans.com/cooking/sauces/jerk.shtml and think it should be pretty close to this sauce (at least I hope)
Jamaican Jerk Sauce
Ingredients:
1/2 cup Pimenta ( allspice berries)
1/2 cup packed brown sugar
6-8 garlic cloves
4-6 Scotch bonnet peppers
1 tablespoon ground thyme or 2 tablespoons thyme leaves
1-2 bunches scallions (green onions)
1 teaspoon cinnamon
1/2 teaspoon nutmeg
salt and pepper to taste
2 tablespoon soy sauce to moisten
Instructions:

Put content in a food processor or blender and liquefy
Pour sauce in a Jar and keep refrigerated.
The sauce will keep forever if kept refrigerated
To increase spiciness blend pepper and pimenta and add to sauce the peppers at any time.

Printable version:  


This morning started out with a delicious parfait with some homemade granola that Alyson made. She makes the BEST granola, mine is no where near as good as hers.
 
but the recipe is the same as the one posted Home-made Granola.
After work and crossfit, I had a date with the spin bike and some friends.
It was time to get my spin on so I could enjoy some chocolate clusters! A few days ago, Alyson and I made these and they are to die for!
Super easy to make and delicious!
Take some dark chocolate or milk chocolate and heat it up to melt it.
While that is heating, spread out almonds, pretzels, and espresso beans on parchment paper.

Once chocolate is melted pour it over the almonds almonds, and espresso beans.

Let cool and ENJOY!!!

Chocolate Clusters
Ingredients:
2-4 oz of dark chocolate (or milk chocolate)
2 cups almonds
2 cups crushed pretzels
1 cup espresso beans
Instructions:
Heat chocolate in the microwave or over the stove in a pan or in a heat resistant bowl over boiling water until melted.
While this is melting, crush up pretzels and spread the pretzels, almonds, and espresso beans on parchment paper.
Pour melted chocolate over the mixture and stick in the freezer to cool.
Once frozen, enjoy!!

Printable version:
Well off to get ready for the start of my move into the new apartment. Washed all my bedding and now need to fold it (the WORST PART!!)
Question of the night: what sauce do you love to put on foods??
xoxo,

Katie