Pimp My Protein Shake

Heart Shaped Low Carb Pancakes

2011-02-16T08:49:00.001-07:00

Happy (belated) Valentine’s Day! I hope you treated someone special (ahem – YOURSELF) to a delightful meal and some fun. I made my littlest valentine heart shaped coconut flour pancakes – even my picky eater will eat them!

Here’s the basic recipe for low carb, high fiber coconut flour pancakes. It’s very flexible and I frequently play with the amounts.

2-4 TB coconut flour (my recipe usually calls for 2 but depending on the brand, you may need up to 4 TB to thicken the batter)
1 egg
2 egg whites
A few drops of maple extract or vanilla extract
1/2 tsp baking powder
pinch of each: baking soda, salt
about a teaspoon of lemon juice (for acidity to react with your baking soda)
few drops of liquid stevia, or other sweetener of your choice
If needed, 3 TB milk or non-dairy milk (using Bob’s Red Mill coconut flour you may need additional moisture, using Let’s Do Organic I didn’t need any additional moisture as the batter was too wet.)

Mix and cook over medium heat. For other variations on coconut flour pancakes, check out the Pancake category.

And thank you Smoothie Girl for the much appreciated valentine!

xoxo,

Allie

Attention Shoppers: Skinny is on Sale!

2011-02-12T07:35:00.001-07:00

Actually I’m not a fan of skinny. I saw a skinny woman at the gym yesterday and I wanted to grab her and feed her lots of wholesome, calorie-rich food. And a couple of Krispy Kremes…

My day yesterday went like this:

5 am wakeup
Coffee, work, eat, make homemade healthy granola bars for daughter (all before 7 am)
Daughter rejects granola bars as yucky. Hubs loves ‘em.
Get kid and husband to school/work – dash to teach spinning across town
Burn 700 calories
Off to Target for friend’s baby registry, visit Grandma who can’t remember how to turn on her tv
Visit mom – help her sort through 300 pounds of frozen beef (this is Idaho after all), eat, brine turkey breast for dinner, clean house, paint walls, catch up on computer/desk work
Have a few bites of lemon poppyseed vanilla bean cake and “tapioca” chia coconut strawberry pudding.
Shower by 1 pm, eat again, clean house, walk dog for 1 1/2 hours swinging by bus stop to pick up the kidlet
Have tuna mashed with chipotle sauce on top of one of Averie’s crackers. (Very yummy!) BTW, my picky eater approves her Vegan Slaw Dressing (although I don’t use sugar to sweeten it)
Cook dinner (homemade quasi-healthy turkey nuggets, sautéed cabbage and apples and spaghetti squash), family night (dancing, playing Nintendo together, reading bedtime stories).
Discover dog ate entire open bag of yacon syrup/stevia meringues. Thank heavens I don’t cook with xylitol for that very reason, otherwise he’d be dead… FYI, xylitol is toxic to pets.
Have cocktail with Daddy (okay, only half before I pass out around 9 pm. Do I know how to party or what?!)

And that was my day OFF work! I’ve gone back to work. Yes, actual gainful employment because baby needs a brand new pair of shoes. Don’t we all need a little more money? Good news! iHerb just let me know that they’re putting everything on sale! And if you use my code, you help support wacky shakedom and low glycemic, gluten-free baking experiments.

Now through Monday, February 28, enjoy an extra 6% off every product iHerb carries.
That's 6% savings on top of quantity discounts and low shipping rates (or free UPS Ground for orders over $40.00).
This discount, which may be combined with other online discounts, will be seen in the shopping cart after you sign in.

If you haven’t ordered from them before, you can use code HOB128 to save $5 off your first purchase. This is very cool. Why? Well as for me, I’m now allergic to dairy (including VANILLA WHEY PROTEIN) so I’ve been playing with pea protein (like a pea flour that works great in baking or savory applications like soup or dips, Life’s Basic’s Vanilla protein which is great for puddings or desserts, stevia which is great for everything, or just a multi-vitamin!

Now I’ve got to start the day all over again. I hope that you are well, healthy, happy and still having fun in the kitchen!

Stevia Giveaway Winners!

2011-02-01T05:41:00.001-07:00

Thank you all for playing the “Creative Comment” game. You guys cracked me up. Wow, making anyone work for free stevia drastically cut down the comments… But, we got some fabulous entries.

Each winner will receive (1) box of NuStevia Packets, 50 ct. Box, AND one (1) bottle of NuNaturals Vanilla Stevia Liquid, 2 oz. bottle. The vanilla stevia will rock your morning coffee.

The NuNaturals Stevia Giveaway winners are:

Nikki, Deb, Scott and Lauren!

Nikki

It was a dark and dreary night *cue thunder* and the lovely Nikki was up in her room choosing an outfit for work. Shirt after shirt, skirt after skirt tried on and discarded with an ever growing horror... Each outfit looks more sausage-like than the last *cue shriek of terror!!!*
*scene change: small dank bathroom with concrete floor and 1 bare flickering lightbulb* Nikki stares in aprehension at the evil machine on the floor in front of her, trying to work up the courage to stand on it. Finally she slowly steps one foot, then the other on and as the digital numbers climb ever higher Nikki closes her eyes, afraid to see the truth.
Dun dun DUUUNNNNNNN!!!!
To be continued.... *cue evil laugh*

Deb

There once was a girl named Deb
Who spent too much time on the web
She loves her sugah.
She loves her dairy
But it makes her mushuga
When she's not light as a fairy.
So her holiday trip
Was a massive slip
As nary a calorie
was turned away.
So now she will get back to smoothies and Hugh Jasses...
Things that she knows will work
For the masses
Even if it drives them berserk.

Scott

Drinking dairy,
Oh so scary!
Now with Stevia,
I'm less queasy-a!

Lauren

Wheat is no treat
so going out to eat is no easy feat
On the contrary,
I can have dairy
but it only harmonizes
when my body when it's unpasturized
But all is well
because I think vegetables are swell.

Props to Amanda, Natalie (great Haiku!) and Heather (lovely food photography) and everyone else who stopped by! While the four get stevia, you all get eternal fame and gold star stickers. I wish I could add more winners.

Scott, I don’t have contact info for you. Everyone, you’ve got a few days to get back to me with your shipping info. Please email me pimpmyshake (at) live (dot com)

Now that you have stevia, what do you do with it? NuNaturals has recipes on their site and an offer for free samples that you should check out.

Thanks again everyone! Hope this made your day a little sweeter.

Protein Noodles

2011-01-15T08:38:00.001-07:00

As I’ve given up whey protein, I’m exploring the possibilities of pea protein.

I googled “Pea Protein Recipes” and discovered pea protein noodles. Wow. There are some desperate/creative people out there in the universe. Being desperately creative myself, I got crackin’. And kneadin’.

This recipe is just my first attempt at tweaking the one I found. It’s hardly perfect, but I’d thought I’d share an in-progress protein noodle with you. My goal is to reduce the protein powder and up the chickpea flour, which is a low glycemic bean flour that I adore.

PROTEIN PASTA (2-4 servings)

1/2 cup Pea Protein Powder (plus some for dusting)
1/4 cup almond flour
1/4 cup chickpea flour
Three large eggs
1 teaspoon olive oil
optional: pinch of xanthan gum

Mix eggs in with a bowl. In a food processor, mix dry ingredients and then add egg mixture and olive oil. Add water as needed, tablespoon by tablespoon.

Knead together for 2-3 minutes.
Wrap dough in plastic wrap and allow to sit for 30 minutes at room temp.
Remove dough from plastic and roll out to about the thickness of a dime with a rolling pin.
Using a sharp knife or cookie cutter, slice into thin ribbons. (I think this dough is tough enough to even handle a pasta machine). Dust with pea protein as needed.
Place cut pasta on a lint free, clean towel for 15-20 minutes to dry.
Bring a large pot of generously salted water to a rolling boil.
Add the past and cook for 15-20 minutes, stirring occasionally so the noodles don't stick together.

Drain or remove with a slotted spoon and enjoy them hot!

Boil, boil, toil and trouble. With a hefty pinch of salt.

Drizzle with olive oil and parmesan or butter and salt.

This is not something you would serve to your Italian grandmother nor will you find it in a Mario Batali restaurant, but it’s fun to make faux food noodles. It’s like edible playdough and frankly we all know children eat playdough daily.

I beg of you. Do not decide to cut this dough into rounds and skillet fry. The resulting frisbee will have a high protein content, but it better left to chasing around the yard than chewing. And chewing. And chewing.

I turned leftover noodles into a protein udon of sorts. Noodles softened in broth, sprouts, a poached egg, ginger, pea sprouts and scallions. They need to be reboiled or simmered to soften them again because they get very dry in the fridge.

And one last thing, have you entered my NuNaturals Stevia Giveaway yet? There’s still time!

Thai Coconut Bread Pudding with Vanilla Cardamom Cream - Low Carb

2011-01-13T05:16:00.001-07:00

FIXED: fixed the link so you don't have to hunt down Blogger for the recipe.

Low carb Thai Coconut Bread Pudding with Vanilla Cardamom Cream? You're kidding, right?

Sometimes, someone else does it better. A LOT better. So here's Carolyn's from All Day I Dream About Food amazing creation.

By the way, you'll need stevia for this recipe. Have you entered my giveaway yet? No? Get crackin'!

New Stuff and a NuNaturals Stevia Giveaway

2011-01-04T12:47:00.001-07:00

I’ve been on a spending spree. Not just for Christmas loot but at the grocery store. Look at all the fun new products on sale! Earth Balance Soy Free was on sale at Wally World as well as Silk’s new PureAlmond Unsweetened, so I nabbed both. Quinoa porridge, topped with a spoonful of buttery spread and some almond milk with breakfast. Yummers.

Silk refuses to let Almond Breeze sneak past them in the market, so they’ve lowered their calorie count to 35 calories per cup. I think Idaho water has at least that many calories per cup – note to self, must install water filter.

I mentioned a while ago that I’m now allergic to dairy. Sigh. This means no more Fage Greek Yogurt. No more delightful cottage cheese creations. No string cheese. No delicious whey based protein ice creams. No reason to live. I suppose inundating one’s system with whey protein for so long takes a toll. If you use a proteins supplement regularly, make sure you rotate your protein sources! This has made it very difficult for me to get enough protein. I buy free range/organic meat and eggs which are pricey and a girl can only eat so much tuna before she sweats mercury bullets into a toxic puddle on her yoga mat.

On a positive note, that means I get to branch out and explore the vegan proteins on the market, finally try coconut milk yogurt and spend a ridiculous amount of time on GoDairyFree.org

Here’s my latest fun from iHerb: protein and probiotics. (BTW, you can get $5 off your first order if you use my code HOB128). Since it’s the start of a new, fresh year, I’d like you to start this year off a little wiser. Here’s your daily lesson in consumerism: when buying probiotics online and you scout a deal (see photo above), note the servings per bottle before purchasing. Mine contained 7 capsules instead of the 90 servings in the other bottles.

Life’s Basics still rocks and now that I’m joining the ever popular dairy-free clique, LB is my BFF. It makes a great breakfast cereal mixed with almond milk, berries and a bit of quinoa or amaranth.

Pea Protein from NOW Sports was a new purchase for me. I decided to jump in headfirst to try it for the first time by putting a scoop into my seaweed soup (I can hear Smoothie Girl gagging – but January is all about detox). It’s unflavored protein, which should go well with my mermaid flavored broth, right? Yes ladies and gentlemen, it was just fine. It has the texture of flour so I can already foresee that it’s going to rock the protein baked goods in my kitchen and even mixes well into broths and soups.

But now the best part – The Giveaway! The excellent folks at NuNaturals will award multiple products to FOUR (count ‘em, 4! Wahoo!) of my readers. NuNaturals has recipes on their site and an offer for free samples that you might also want to check out. While you’re at their site printing recipes, might as well take advantage of code: BLG228, to receive a SPECIAL DISCOUNT of 15% off your TOTAL ORDER.

Each winner will receive (1) box of NuStevia Packets, 50 ct. Box, AND one (1) bottle of NuNaturals Vanilla Stevia Liquid, 2 oz. bottle.

The contest will be open to Continental U.S. residents ONLY and sorry, no P.O. Boxes.

This starts now and will be open until Monday January 31st. Instead of choosing the winners ~~fairly~~ at random, I’m going to select the 4 most creative responses. Make sure you leave an email address so that I can contact you if you’re a winner, otherwise your hard-earned stevia goes to someone less funny and creative than you!

Ready? It’s a multiple choice, so pick a topic or make one up. Are you sensitive to dairy or other foods? How does your body respond to sugar? Just fine or does it trigger binge behavior? Did you gain weight over the holidays? If so does the weight bother you or are you confident that it will drop off effortlessly now that the holidays are over?

Extra points for haiku or sonnet format.

NuNaturals Stevia Free Samples

2010-12-30T11:48:00.001-07:00

Thanks to NuNaturals, you can have a sweeter 2011.

If you live in the continental US (sorry folks in Maui and Anchorage – you’ve got too many whales to watch to be bothered with self addressed stamped envelopes…), send away for some FREE SAMPLES of NuStevia Packets.

How? Send a SELF-ADDRESSED, STAMPED, # 10 envelope to:

NuNaturals , Inc.
2220 West 2nd. Ave. # 1
Eugene, OR 97402

Free? That’s a pretty sweet deal.

A Merry Christmas To All, And to All a Good… meal?

2010-12-24T06:23:00.001-07:00

Merry Christmas to each and every one of you!

Wishing you joy, on time arrivals, great parking spaces and a low-glycemic almond flour gingerbread scone.

Recipe Ghosts from Christmases Past: Seasonal Roundup

2010-12-18T06:23:00.001-07:00

Happy Holidays! By which of course means that I wish you a great mall parking spot, a credit card still under its limit, a houseful of HELPFUL relatives and peace with food. Oh yeah, and peace on earth.

I’m working 7 days a week, coping with a sick puppy (Santa, please bring me a vanful of Honduran carpet cleaners), hosting the inlaws and trying to squeeze in a few workouts and meaningful yoga sessions. Since I’m not whipping up anything new this week, I thought I would re-visit the recipes of holidays past.

See anything tempting? What are you baking this year? What are your most feared and revered family dishes? I’d love to hear the best and the worst! Remember, January is the season for Detox. December is designated for Retox.

Pumpkin Walnut Sugar Cookie Shake (or protein ice cream)

The Ultimate Gingerbread Shake

The Sugar Cookie Sleighride

The Eggnog Shake

Peppermint Stick with a Straw

Pumpkin Spice Egg Nog Shake

Want more? Click Seasonal on the side navigation bar.

Cranberry Orange Coconut Flour Muffins

2010-12-15T17:18:00.001-07:00

As promised, I present you with Cranberry Orange Coconut Flour Muffins! Get it? Present you?

I own Elana Amsterdam’s Almond Flour Cookbook, which is awesome as well as read her blog avidly. I made her Cranberry Walnut Loaf and although delicious, it was too heavy and oily for my taste. So I fiddled with it and used a tip from Kelly, aka The Spunky Coconut, and mixed in pureed white beans. This cut the oil down quite a bit as well as one less egg, since the beans add both moisture and binding.

You might notice the shocking absence of protein powder in these baked treats. Yes, the rumors are true. I am intolerant to dairy and soy. This includes vanilla whey protein powder…

{moment of grieved silence}

This doesn’t mean I’ll NEVER touch it again, but for the next few months at least, it’s out of the picture and I’m joining the noble ranks of the dairy-free. More on that whole intolerant/allergic topic another day. Without further ado, here’s the recipe.

Cranberry Orange Coconut Flour Muffins

Makes about 14 muffins

What you’ll need:

4 eggs
1 TB vanilla extract
1/4 c. butter, grapeseed oil or coconut oil (also works with olive)
1/4 c. orange juice
1/2 c. unsalted cooked white beans (rinse if using canned), pureed
about 1 TB orange zest
1/4 c. agave nectar
1/4 c. stevia for baking, erythritol or other granular sweetener
1/2 c. coconut flour, sifted
1 tsp baking soda
1/2 tsp salt
1 1/2 c. fresh cranberries
about 1/2 c. walnuts, coarsely chopped
1 tsp xanthan gum

What you’ll do:

Preheat the oven to 350 degrees. Coarsely chop the cranberries (finely chopped are shown in the photo, but coarsely chopped is more interesting).

Mix the dry ingredients together (flour, granular sweetener, baking soda, salt, xanthan) and in another bowl, whisk wet ingredients (eggs, vanilla, oil, agave, OJ). Mix dry ingredients into wet and then stir in zest and cranberries. Put into greased muffin cups or silicone cups.

Cook for about 25 minutes.

As for the calories per muffin? I’m sure they have enough but not too much. Enjoy it and be glad it’s not a 800 calorie Starbucks scone. The end.

2 Deals: $1 So Delicious Coconut Milk and a Free Sample of Solgar Whey!

2010-12-10T06:50:00.001-07:00

Good morning Protein People! I’ve got two deals for you today.

Coupons.com just released a $1 off of 1 So Delicious Coconut Milk Beverage. Might be a good time to try it out. I actually did a review on this a billion years ago, when dinosaurs walked the earth and I still fit into my ultra skinny jeans.

Also, want a free sample of Solgar Whey To GoProtein? Of course you do. Sign up here.

I’m working on a few Christmas presents for you: low carb coconut flour cranberry orange breakfast muffins and some sugar free peppermint meringues. Sound tempting?

Thanks for coming by and I hope all is well on your end of the computer screen.

Ciao,

Have yourself a Merry Christmas, and some cheap Starbucks Natural Vanilla Fusions

2010-12-06T08:59:00.000-07:00

Okay, I KNOW I’ve been MIA for eons. But before I get back into the whole where have I been and what have I been doing, here’s a warm, comforting deal for you.

Go to Amazon and add Starbucks Natural Fusions Vanilla Ground Coffee to your cart. It’s priced at $13.
Use the promotional code FUSIONC5 at checkout to get $5 off.

You pay $8 for two bags of coffee shipped if you use Amazon Prime (which has a free trial or just add $25 worth of eligible Christmas gifts for free shipping)! Note that Amazon is saying these will ship after Christmas (this is a popular deal, so hurry).

I'll be back soon guys, pinky promise.

Calendar Girls

2010-11-19T08:19:00.001-07:00

Alright, just dropping by to say I’m world famous! Well, ahem, I’m Miss June in a charitable calendar project. Please visit Smoothie Girl Eats Too to get yours and read more about the project. Any profits of sales from the calendar will be donated to USC Norris Cancer Hospital. Why haven’t you bought your copy yet?

Give yourself a Christmas, Hanukkah and Kwanzaa present of strong women who support you on your road to health. Post it on your fridge to get you lean, strong (and realistic – we’re totally real women) through the holidays. Use us as your 12 Days of Christmas Gals to support you through endless office holiday parties, buffet nightmares and family gatherings more stressful than being trapped on a cruise eating only spam.

Why do I look so stern and focused? I take my protein shakes very seriously.

But who are the blogging hotties who light up the pages of Marty’s Blogger Babes?

January 2011: Susan from The Great Balancing Act
February 2011: Abby from I Have Issues
March 2011: Tiffany from Carbzilla
April 2011: Heather from Heather Eats Almond Butter
May 2011: Allie from Pimp My Protein Shake and Random Teaspoon
June 2011: Janetha from Meals & Moves
July 2011: Charlotte from The Great Fitness Experiment
August 2011: Jenn from Girl Heroes
September 2011: Katie from A Joy In Class
October 2011: Michelle from A Shade of Grey
November 2011: Justine from Confessions of a SAHM
December 2011: Lara from Thinspired Blog
January 2012: Caitlin from Operation Beautiful Operation Beautiful, the book; and Healthy Tipping Point;
February 2012: Deb from Smoothie Girl Eats Too

As for little old me, after months of struggling and grieving over several personal issues that rocked my world (in a bad way…), I’m enormously grateful that I’ve found my way home to centered, balanced and staring the holidays down in the face, with a smile actually. I’ve actually recently blown the dust off my Vita-Mix and have welcomed her back into my life (“I’m so sorry darling, I’ll never leave you again. Thank you for that low glycemic pumpkin protein custard that I adapted from Elana’s Pantry).

Even though I now teach yoga and spinning, I exercise less overall. I eat less protein overall, although it still serves me well. Although I felt it my duty to test it out over the past few months (eating chocolate chips while standing in the pantry anyone?), it remains true, any considerable amount of starchy carbs serves to enslave me into carbohydrate addiction. Long story short, I’m real. And that also means on occasion, I’m real messed up. Just like all of us.

So heading into Thanksgiving, let’s be grateful for our health, our bodies (whatever they look like), and our breath (you don’t miss it until it’s gone).

Happy Thanksgiving, Namaste, and You Totally Rock.

Pimp My Long Drawn Out Goodbye…

2010-09-10T07:04:00.001-06:00

I hate long drawn out goodbyes. Unless, of course, such a goodbye contains multiple photos of food.

I was going to write about my amazing trip to spend some time with Smoothie Girl. She works out with intensity and energy of a demon unleashed from hell, putting my feeble uncoordinated attempts to fitness shame. You go girl!

And the truffle oil infused popcorn that we ate…

I won’t even get into the amazing lavash she exposed me to, only to tell me it is only available in Florida of all places. I {pink puffy glitter heart} Sami’s Bakery lavash.

I was going to write about how I was in Salt Lake a few weeks ago and had a drink with the super kind, adorable, well dressed and generous Janetha of Meals and Moves.

Thanks for the awesome coffee mugs dear!

I thought about writing about the butterscotch pudding I made.

I considered posting about making tofu croutons, a high protein crunchy salad topping.

I toyed with the idea of posting my workout drink, a yummy blend of Nuriche berry powder and Vega chocolate shake & go.

Why yes, that IS Curious George in the background. Thanks for noticing.

I came *this* close to writing about the chocolate pudding that rocked my world. Tofu, Jello pudding, protein powder and love.

But in the end, I’m writing to say see ya around campus sometime. I’m graduating from blogging here at Pimp My Protein Shake to the bigger picture of living my life away from the computer. It’s been a year and a half of bad puns, rare wit, lots of blending and a ridiculously full hard drive of poorly taken food photography. It’s time to say buh-bye to this blog that was taken a big bite out of my precious time. Thanks to each of you for reading, commenting, taking your time to send me emails – I hope at least one post has made you smile.

As for me, I’m finishing up the details of my yoga teacher certification and am now teaching spin to poor hapless souls. I’m continuing on my path of balance and health and hope you are too. No, I’m not crying as I type this; I’m actually smiling.

Hope to see you around sometime.

Cheers!

Allie

My Latest Breakfast Craze: Quinoa Porridge

2010-08-23T13:26:00.001-06:00

Here’s my latest breakfast true love - warm, delicious, fluffy quinoa porridge.

Cook a pot of quinoa.

Warm half a cup with 1 whole egg and a scoop of Life’s Basics Vanilla protein powder to create a custardy texture. Throw in a little almond milk if needed.

Topped with walnuts, a bit of butter (or I can’t believe this stuff is in my house! unbutter spray), sugar-free syrup, unsweetened vanilla almond breeze and a lovin’ spoonful of almond butter.

Welcome to breakfast heaven; it’s warm and sweet here.

Sip in Style

2010-08-17T11:09:00.001-06:00

I covet reusable straws. Especially, giant oversized boba tea straws that I can use for giant, oversized shakes!

Fortunately, The Kitchn is watching my back.

Here’s their hot-off-the-press list of cool, plastic-free straws:

• 1 Stainless Steel Straws, set of 4, $12.99 at After 5
• 2 Reusable Bamboo Party Straws, set of 12, $16.95 at Global Exchange
• 3 GlassDharma Straw - Bendie, $8.95-9.95 at Greenfeet (with a lifetime guarantee!)
• 4 GlassDharma Straw - Dots, $8.95-9.95 at Greenfeet (with a lifetime guarantee!)
• 5 Stainless Steel Spoon-Straw, $1.95 at Crate and Barrel

Need a skinny brush to clean those straws? Here's one for $4.95 at Greenfeet.

Getting LOST in the Woods and random artifacts

2010-08-08T09:11:00.001-06:00

Hey honey, where’s the trail again?

Hmmm…I think it might be over there by that fuesillage.

Ah yes, just one of those romantic weekends in a 5-star hotel (not) with a lovely day hike that turns into a 14+ miler fording a river to see a plane wreck.

What the…there’s a plane crash in the woods just sitting here?! I’m having a LOST moment.

Trail dust? Check. Trail mix? Eaten. I’m about to start scavenging for remnant World War II ration cans in the wreck, at least we have lots of water unlike a few other hikers we ran into. At last, we make it back to “hotel”.

They call me Bambi, overlord of the motel cable television.

Breakfast protein smoothie in a bowl (with konjac), stopped with Special K protein, freshly picked raspberries and raw pecans.

Lady, why aren’t you smiling? A recent me taken with Self-Portrait Ego Cam. Skinnier yoga arms, bigger emotional eating booty, hair always a sweaty messy rats’ nest, but still relatively in shape. The amazingly “retro” cabin-style fish wallpaper is sadly not shown in the photo.

Making gluten-free peanut butter cookies for the family. I ate precisely zero of them, a personal best. I’ve been reading a lot of Geneen Roth lately and the cookies smelled great but didn’t appeal to me.

In short, this post is the answer to where I’ve been lately. I’m taking the summer off to move into the new place, mow an acre of grass, do some yoga and catch up with Life. I’ll post sporadically until school starts again.

See you in Fall.

Wordless Wednesday: Sending my Downward Dog Heavenward

2010-08-04T08:22:00.001-06:00

“Mommy, I hope Chili’s not chasing cats in heaven.”

“I’m sure he is honey. I’m sure he is…”

The original adoption agency photo that stole my heart. He is a canine botox before picture.

Dogcam

An authentic downward facing dog.

Taken by the kidlet. Chili was BeautifulUgly.

He was bossy. He shed all over the carpet, my yoga pants and the furniture. He jumped on the leather couch and slept in (not on) our bed. He ate everything in sight, including a live bird at least a third of his body size. Chili Pepper was an opportunistic emotional eater (maybe we were soul mates?). I often heard the refrain (in a crying toddler voice) “Chiwi ate my wunch!”

I miss you every single day buddy.

Eater or Abstainer?

2010-08-01T17:29:00.001-06:00

Check out this article from The Kitchn,

Weekend Meditation: Eating and Abstaining

“A few years ago, a doctor told me that there are two kinds of people in the world: those that respond to life's difficulties by eating more and those who respond by eating less. I've always appreciated her advice because she didn't judge this one way or the other. She just pointed out that these were normal responses to things like stress, worry, depression, anxiety, life's major shifts and changes.”

Well, I know which one I am…*sigh*

I’m getting back on track after a few months of struggling with old issues that I thought were long gone. It’s taken me much longer than I’d like to admit to find my center again.

Where are you in your journey with life, eating and finding balance? Are you in a good, solid place? Or do you keep finding yourself in trigger situations? Are you using food, or exercise, as a replacement for something else? I’m in a relatively solid place, but wind force gales can and do still tip me over into both food obsession and exercise compulsion.

I’m somewhat relieved to read that resorting to comfort food - even when we (ahem, I) know better - is a natural response to prolonged stress. My jeans are tighter, but I’m back on track with finding peace with food, peace with exercise and even peace with loss. Not weight loss of course, weight loss demands a town parade and some sort of a badge to commemorate it, but the kinds of loss that weigh heavy on our hearts, and subsequently, on our hips.

Enough said?

Summer’s Ultimate Protein Shake: The Watermelon Cooler

2010-07-27T07:56:00.002-06:00

I’m baaaaaaack! Yoga training was great (and hard. and exhausting. and exhilarating. and inspiring.) After being gone for more than two weeks, I’m trying to get my house and life back in order. Including a run to the grocery store to grab some produce while it’s still fresh and local.

All I can say about this little blender creation is, Oh My. It tastes like a creamsicle made out with a watermelon.

The Delicious Watermelon Protein Cooler Recipe

a cup or so of seedless watermelon
1 tsp konjac flour/glucomannan powder
ice – 10 or more cubes
water or almond milk, enough to thin
1 scoop vanilla protein powder (I used my very last scoop of Protein Freeze – delicious!)
stevia drops to taste

Blend and enjoy! But Allie, you might be saying. Isn’t watermelon totally high glycemic and will make my muffin top runneth over?! Actually no. Although the GI of watermelon (and carrots) is high, the glycemic load of watermelon is pretty darn low, just like carrots, when the serving size is normal. Don’t eat a whole watermelon by yourself.

Here we have my new favorite thing in the world (besides my newly loosened yogic hamstrings) - Konjac Flour/Glucomannan Powder. Konjac is the magical root from Asia that gives us shirataki noodles. The flour is pure fiber, without the fishiness of shirataki noodles. It makes shake volume and creaminess without guar or xanthan gums! I’ve barely touched the gums since I got this bag. Naturally, it’s not cheap and not readily available. They can’t make it too easy to enjoy fabulous low calorie treats, right?

You can get glucommanan (think of the “root” word glucose – glucomannan is blood sugar lowering fiber) in capsules or the bulk bag online. I got mine at Carbsmart.com but Amazon.com carries it too. Both vendors are currently out of stock of the big bag, but should get it back in stock at some point.
If you pick some up, here are a ton of other recipes you can make with it from Prevention.

Is your Vita-Mix half full or half empty? Frankly it doesn’t matter – look how much creamy goodness it makes!
More about konjac, from Carbsmart.com:
Konjac glucomannan is a natural, odorless soluble fiber that is found in the konjac plant. The konjac glucomannan is the most viscosity food gum in nature. It has about ten times the viscosity than the cornstarch. Konjac glucomannan is also called konjac flour or konjac gum. Unlike the cornstarch, the konjac powder is the soluble fiber, which does not contain starch and sugar, it does not have calories.

Konjac flour can be used as a thickening agent in food application. When using konjac flour for thickening, always mix it with a small amount of liquid (cold water, stock, wine, etc.) till smooth, then add this mixture to the food that you want thickened. If you add konjac powder directly to your food you will end up with a lumpy mess. Konjac powder can be used as a thickener for smooth gravies, sauces, glazes, soups, stews and casseroles. It is also a thickener in pies, puddings, custards and cake fillings. This naturally odorless, vegetable powder is also gluten-free, making it the perfect substitute in cooking and baking when flour and other glutinous starches must be avoided.

Konjac powder doesn't thicken very much when mixed with cold water, but quickly thickens when it's heated. This is why you don't add dry konjac powder directly to hot liquids. It will seize and immediately turn into lumps because the konjac powder that contacts the water so quickly and fully absorbs the liquid before the adjacent konjac powder can. Mixing konjac powder with cold water allows it to absorb the water slow enough that it's easily and fully dissolved first. The dissolved konjac powder can then be added to a hot liquid to absorb it without lumping.

Konjac powder is an ingredient to thicken sauces and gravies or any other cooked recipe. To use konjac powder as a thickening agent, first disperse it in a little cold water or other "watery" ingredients such as soy sauce, and slowly add it (with constant stirring) to the other ingredients while they are cooking. About 1 teaspoon of konjac powder will gel about one cup of liquid. If you have not used konjac powder as a thickening agent before, it is best to experiment with it by beginning with lesser amounts, and adding as necessary until the desired consistency is reached.

Konjac powder has about ten times the thickening power of cornstarch. Dissolve the konjac powder in a little cold water before adding it to the sauce. Konjac flour thickens nicely when it's heated to boiling temperature, so it usually works well for savory sauces.

Wordless Wednesday: A Glimpse of Yoga Training

2010-07-21T08:42:00.000-06:00

Downward Dog Balls and Other Yogic Snacks

2010-07-08T14:43:00.001-06:00

Well, here it is folks. I’ll be MIA for the next few weeks as I’m undertaking an endeavor even scarier than walking on stage in hooker heels and a $175 rhinestone bikini…gulp - a 200 hour yoga teacher training.

Am I ready for this type of yogic intensity? We’ll see. Is yoga ready for my irreverence and penchant for flippant remarks? Again, that remains to be seen.

My intention was never to become a teacher although if the perfect opportunity arises, I would do it. I will help friends and family who want to learn the basics of yoga, but this training is for my own personal growth. My worldview has been steadily evolving – less weightlifting (but not abandoned by any means), drastically less gym time, more walking, more playing, less obsession. Yes, I’ve gained some weight that irks me immensely, but my body is thanking me and my psyche is healing from overtraining and overdieting and frankly, demanding way too much of myself. Biology wants us women to have bigger butts. It’s a sad fact that Mother Nature has plenty of junk in the trunk. But apparently, some of us (damn you DNA!) cannot be rail thin in order for our hormones to function normally.

I’ll be logging 10 hour days of intense yoga immersion for the next few weeks, with no time for blogging and very little time for eating. I will only have energy to move and breathe, with perhaps a little time leftover for sweating.

I’m nervous about my energy levels. I’m sure I’ll cry. I’m sure I’ll hit the wall. I’m sure at some point my muscles will give out. I’m sure my body will unfold its tight places in amazing ways to new places of release. I’m sure I’ll miss my yummy shakes and of course all of you.

You can bet your pigeon pose that I’ll bringing along some carbohydrate & protein based power balls to try to maintain my energy. It’s basically just protein oatmeal and not actually a cookie, so measurements are arbitrary.

Downward Dog Balls

2 1/2 c. old fashioned oats
3 scoops protein powder (about 1 c.)
1 egg
1/3 c. golden flax meal
1/3 c. golden raisins
1/3 c. walnuts
1/3 c. sunflower seed butter (or any nut butter)
1/3 c. granular sweetener
1 tsp vanilla or almond extract

I cooked 2 cups of oats with 2 cups water until thick but still underdone and then folded in the raw oats. Mixed in remaining ingredients and popped onto a nonstick mat with an ice cream scoop. Baked for about 10 minutes at 350 until firm. Popped into a container for the freezer.

Also stashed in the yoga bag:

An amino acid supplement.
Vega Shake ‘n Go, because I have some left after my review.
Vitamin C and Coromega fish oil packets.
The Aurorae yoga mat that I won from Super Sana. (Thanks Sana and Namaste Aurorae) I love this mat and I love the non-slipping chalk bag that came with it.
Water bottle with water and green tea. Yes, no doubt that I’ll need the caffeine.

Unfortunately, I won’t have this magical Glucose powder that I saw at the local Indian market. For Non-Stop Energy! Awesome. Yes, sugar is that magical white energy powder that was so popular in the 80’s, isn’t it?

There will be little of this protein girl on the web for the next couple of weeks. Hope you all have a great summer and see you soon.

Namaste,

Allie

Patriotic Greek Yogurt

2010-07-05T07:31:00.001-06:00

So cute. Run and make this adorable breakfast, snack or dessert from Shelly.

Not as pretty as mine, made with sugar cookie protein ice cream.

Happy 4th of July! Celebrate your own personal independence and do something active today.

Thoughtful Friday: Tell Your Daughter She’s Fat

2010-07-02T06:23:00.001-06:00

What do you mutter if you catch an unflattering glimpse of yourself in the mirror? Maybe it’s the “How in the ^*#!@)! did I get so fat?” or maybe it’s a sigh of frustration and sadness so subtle that you don’t even notice it.

Next time you find yourself making an unkind statement to your body or your brain, go ahead and tell your daughter she’s fat. Watch a small face become crestfallen and wounded and sow the seeds of a lifetime of body image distortion.

You wouldn’t do that, would you? Nah, I don’t recommend it, even as an experiment for the greater good. But, I’ve actually imagined my beautiful, precocious, obnoxious 5-year old daughter looking in the mirror at herself sighing and saying…

“my thighs are too big.”

“if only I could lose those stubborn pounds, THEN I would wear shorts.”

“I hate my butt. I hate myself.”

If those words spilled from her lips or even if those thoughts crossed her mind, my heart would break into more pieces than a crappy store-bought stale cookie.

Not too long ago, my child was sitting in her booster seat in summer shorts and remarked, “my legs look fat like that.” I instantly told her (in escalating volume) how beautiful she was and that bodies come in all shapes and sizes and no she certainly wasn’t fat but and big legs are powerful and strong and and and… I went on and on. She was taken aback watching mom become the conductor on the Crazy Train since she was only commenting on the physics of leg flesh squishing out a little when seated, which is just a force of nature. Like gravity pulling down menopausal boobs on Grandma. Or me peeing my pants a little when jumping on the trampoline.

My point is, you wouldn’t tell your daughter she’s fat, so stop telling yourself that. It only perpetuates the cycle from generation to generation, little ears are listening, little eyes are watching, and little thighs are already wondering if they’re too big for their boosters. Every time my brain attacks my body like a playground bully, I am now trying to mindfully launch a counter attack of pure gentleness. It’s the way of my own personal peaceful warrior.

You are beautiful now. Right now. Not 10 pounds from now, or 30 pounds ago, or even 100 pounds to go.

Be your own ideal mother and don’t tell your daughter she’s fat. We are our own mothers and we are our own children. So treat yourself like a precious innocent child when you’re naked dripping wet from the shower and in front of an unforgiving mirror, don’t give yourself a bad rap. Instead, wrap yourself in a towel of love, fresh and warm from the dryer.

I’m just sayin’…

Now get out there, have a great weekend and do something fun and nurturing for your soul.

How To Clean Your Blender

2010-06-29T14:06:00.001-06:00

Did you already know this? I’m sure you did because you’re so darn smart. Must be from all those fish oil and antioxidant supplements you take.

This post from The Kitchn reminded me of this simple trick to clean your blender.

Put a few drops of liquid dish washing detergent into the blender.

Add hot water 2/3 full and blend the heck out of it. Rinse and hand dry.

Washing it by hand will protect your precious blender from the ravages of the pillaging dishwasher which wants to ravish your precious investment like an attacking Viking.

Plan B.

Have this little guy lick the blender clean. It will be spotless and everyone knows that dog spit is sterile. Just make sure it’s unplugged first.

How Does Your Blender Compare?

2010-06-28T06:04:00.000-06:00

Go ahead and peek at Consumer Reports latest whirl on best-bet blenders:

• Vita-Mix starting at about $400
• Oster BCBG08: for $39.99
• Breville 800BLXL: for $277.91
• L'Equip 306500: for $163.13
• Blendtec Total Blender: for $399.99

Yikes. When I win the lottery, maybe I’ll pick up one of each?

Thanks to The Kitchn!

A Green Tea Shake for Hot Days

2010-06-25T06:12:00.001-06:00

Check out this great recipe idea from The Kitchn.

Matcha Shake
makes one drink

1 tablespoon matcha powder
1 tablespoon honey
1 cup milk
handful of ice

Of course, I would swap out the honey for stevia and the milk for almond milk. 40ish calories for a lovely antioxidant packed afternoon drink. Nom. Nom. How do you say that in Japanese?

Protein Mini Muffins

2010-06-23T06:00:00.001-06:00

I’m such a tease. I posted my bread pudding breakfast without posting the recipe for the main ingredient – protein muffins.

Joanna of Fitness & Spice sent me this recipe for pumpkin protein cake ages ago. It works well as muffins or mini muffins and they freeze great too. With her permission, here’s a Fit & Spiced Pumpkin Cake.

Protein Pumpkin Cake
(Makes 4 servings, or a whole bunch of mini muffins)

3 Omega eggs or the equivalent of egg whites
3/4 cup splenda for baking (I often just use 3-4 protein powder scoops full. Stevia for baking works, too.)
1 small can of pumpkin puree (or 1/2 of the big can)
3/4 cup vanilla protein powder, about 3 scoops)
1/2 tsp. baking powder
1/2 tsp.baking soda
1/4 tsp salt
2 tsp cinnamon (plus a sprinkling of nutmeg if desired)
Splash of vanilla or almond extract (optional), about 1 tsp

Optional: low sugar dark chocolate chips

Whisk together the eggs and splenda. Add in the pumpkin and vanilla and stir.

Add in the dry ingredients and stir. Pour into prepared mini loaf pans or muffin tins (sprayed with cooking spray). Bake at 350 for 30 minutes for loaf pans, 15-20 for muffin tins.

Be careful! This dangerous protein muffin is swallowing this almond butter in one big gulp. He might come after you next…

Joanna: You can also add almonds if you'd like and play around with "frostings" like a little protein powder and water or sprinkle with cinnamon or just eat plain.

This recipe can be changed into Protein Chocolate Cake by substituting chocolate powder for the vanilla, scratching the cinnamon and adding 2T dark cocoa powder.

Thanks for sharing Joanna!

How To Make Homemade Coconut Milk

2010-06-22T05:52:00.001-06:00

Take a fresh coconut and hack it to pieces with a machete. Try to not split your kitchen counters into kindling or chop off limbs. In fact, do this on the patio instead.

Put pieces into a high powered blender. Pour boiling water over them – be careful!

Blend and then press pulp firmly through a mesh strainer.

Repeat water/blending with pulp for a second pressing.

Pour into container and freeze.

Use leftover coconut pulp to make dessert fruit sushi.

Get Your Protein O.N.

2010-06-21T06:06:00.001-06:00

I’ve been putting this off for far too long but now that I’ve moved, my injuries are healing and I’m back to lean eating and working out, it’s time. I’m now in the new place, surrounded by boxes but still reeling.

My pantry went from this entire Great Dane sized room:

To this mini Dachshund sized closet:

Time to eat out of storage! No more buying in bulk like zombies are about to attack and I have to stock up an apocalypse’s worth of groceries. So…I’m making my whey through protein powders that Optimum Nutrition sent me to try. (Thanks for the opportunity to review!)

I’ll admit it. At first, the chocolate casein was gaggable with a chalky powdered milk taste. But then I kept using it…and it was tolerable mixed in with other flavors and unbaked in my no bake protein bites. After a week or so of food journaling, I realized that I do not tolerate refined casein protein very well. Cottage cheese doesn’t seem to bother me, but my G.I. system ain’t happy with doses of isolated casein. When the G.I. ain’t happy, no one’s happy. This is another strike against dairy in my diet, but hell will freeze over like protein ice cream when I remove cheese altogether. Parmesan makes life worth living.

Now on to a few flavors…

Raspberry Smoothie was pretty darn good, especially when I added real berries to the mix. Remember from Protein 101 in college, casein is a slower releasing protein and whey, particular whey isolate, is a fast delivery system. Many protein folks ingest whey during/immediately after workouts and casein later in the day and at bedtime.

Cookies N’ Cream was pretty good but not gluten-free as it actually contains cookie crumbs, but at only 4 carbs. I added a serving of maca powder, a sprinkling of gums and crumbled bits of a ThinkThin chocolate protein bar to bolster it. (Thanks Dairy Free Betty!).

The Lift bars they sent me have gluten in them and are too calorically dense for my taste. They are 250 calories and 33g carbs each – pretty much a bad tasting candy bar with protein in it. Yikes. For those stats I’d rather have some homemade protein cake, but it could be good for guys who have no desire to make their own bars, but for me, no thanks. I didn’t mind the Diet version which again, at first was NOT good. But tasted fine once after a workout in starving desperation (one of those car snacks). It has under 200 calories and 20g protein per bar, not a bad idea to keep one (or something similar) stashed in your gym bag.

Mocha Cappucino? Yum. Best served with a big boba tea straw on the side and blended with ice cubes made from leftover coffee.

Velocity Vanilla was a winner. It’s their Platinum Hydro Whey for rapid delivery post-workout. It tasted pretty darn good with some strawberries.

Overall, I was not impressed by the flavors but Optimum Nutrition has a diverse product line, is one of the cheapest protein powders on the market and is widely available. What do you think? Have you tried them?

The Last Load

2010-06-17T05:42:00.000-06:00

The last load on the moving truck...

Recognize any of those things?

See y'all after the move...

Breakfast Bread Pudding

2010-06-15T06:14:00.001-06:00

Great feedback on yesterday’s Vegan post by Robert Cheeke. I’m really impressed by so many of your responses, pretty much a lot of Hell Yeah I’m Vegan! I’m sticking to my guns that protein is sooooo important, but it’s so interesting to read the success of those relying on plant proteins. Thanks for your feedback.

I’m cleaning out the fridge and freezer for my big move in two days. Lo and behold, I found a stash of frozen protein muffins in a ziploc! (Thanks to Joanna’s Fitness & Spice Protein Pumpkin Cake recipe)

Bread Pudding

Take a few mini protein muffins, 1 egg, 1 egg white, a splash of almond milk and a few drops of stevia. Mash together. Put in the microwave topped with a plate to steam the pudding on high for about 2 minutes. Ta Da!

Topped with a dollop of almond butter, the last of the butter spray (help me not buy this again…), cinnamon, and sugar-free syrup.

This would also work with coconut flour pancakes, almond flour bread or any other bread.

A Cheeky Vegan: Guest Post from Bodybuilder Robert Cheeke

2010-06-14T06:41:00.001-06:00

I almost didn’t even bother writing an introduction to this post. Does he even need one? He’s built, he’s motivated, he’s smart and he’s doing great things for the planet. Once again, I’m NOT a vegan (although I was once and did it incorrectly) but I pay attention to what goes in my mouth, where it came from and how it was treated. Robert’s photos show that it’s entirely possible to build a strong healthy body as a vegan and you don’t have to look like a skinny, starving, heroin “chic” ~~stick insect~~ runway model.

Thanks again to Robert Cheeke for going out of his way to write this especially for Pimp My Protein Shake readers. Let’s hear some feedback on it – are you vegan or do you eat vegan proteins? Do you lift weights? Do you bodybuild? Do you just want to have a healthier, balanced life? (I don’t like labels; I eat lots of vegetarian meals, including raw, but prefer to be without label.)

Hope you enjoy,

Allie

Vegan Bodybuilding is NOT an Oxymoron

by Robert Cheeke, Vegan Bodybuilder

If there is a question vegans hear more than any other, it is, “How do you get your protein?” I often respond by asking the individual if they know anyone with a protein deficiency. Protein is found in nearly all foods and they are abundant in seeds, nuts, legumes, vegetables, and other plant-based foods.

In North America, we are taught from a young age to believe that the only good sources of protein come from animals. This is simply not true. In fact, it is proven by scores of scientific studies that plant-based sources of protein are easier for the human body to digest and absorb. Plus, plant-based foods do not come with many of the negative health implications associated with a diet rich in animal protein such as high cholesterol, high blood pressure, and cardiovascular disease.

Another advantage of plant-based foods is that they help promote an alkaline environment in the body. All animal protein is acid-forming, whereas most plant protein is alkaline forming. Essentially, an alkaline diet is the exact opposite of the high protein, high fat, low carb diets that have recently been in vogue. Because our body's ideal pH is slightly alkaline, our diets should reflect this and also be slightly alkaline. A diet high in acidic foods such as animal protein, sugar, caffeine, and processed foods tends to deplete the body of alkaline minerals such as calcium, magnesium, and potassium, making us more susceptible to chronic and degenerative disease.

Though a vegan diet is often a topic of concern when it comes to athletic performance, those concerns are unwarranted. As a vegan bodybuilder, I compete in a sport dominated by meat eaters, most of whom scoff at the idea that one could get sufficient protein from plants to be competitive. I do not consume any animal products whatsoever, not even dairy or eggs. Instead, I focus on eating a wide variety of plant-based whole foods. My protein comes primarily from hemp, tofu, tempeh, beans, nuts, seeds, grains, rice, fruits, and vegetables. By getting my protein from a wide variety of sources, I am ensuring my body receives a balance of essential amino acids.

Though I try to get as much protein as possible from whole foods, I often supplement with plant-based protein powders to help me meet my target of 1.5g of protein per pound of bodyweight for building muscle mass. My favorite protein powder source is hemp. In addition to being rich in complete protein, it is also a great source of essential fatty acids, antioxidants, vitamins, minerals, fiber, and chlorophyll.

Hemp protein is a quality source of arginine, histidine, methionine, and cysteine and also contains all the branched-chain amino acids crucial for repair and growth of lean body mass. Furthermore, almost two-thirds of hemp protein is comprised of edestin, a protein found only in hemp and the form of protein most similar to that of the human body. Hemp protein is also very easily digested and assimilated, making it one of the finest sources of protein in the plant kingdom.

Other great commonly available plant-based protein powders include yellow pea, brown rice, and soy. Though soy protein has been a staple in my diet for years, I have recently reduced my consumption of it because I am concerned about developing food sensitivities and/or allergies. Too much of a good thing can be detrimental to overall health, and my feeling is that soy is becoming overly pervasive in vegan and vegetarian diets. There are so many good alternatives such as hemp, pea, rice, and flax that I feel I don’t need to rely on just soy protein powder anymore.

When I am on the run and don’t have time to prepare a meal, I take a complete plant-based whole food meal replacement called Vega. Formulated by Brendan Brazier, a professional Ironman triathlete and fellow vegan, Vega is a quick and easy way for me to get quality nutrition. It contains many of my favorite foods, including hemp, pea, flax, rice, chlorella, and maca; and I especially like the fact that it contains five sources of quality protein, ensuring a balanced array of essential amino acids. I also snack on Vega energy bars before and after workouts for an extra boost.

Keep in mind that a high protein diet can be taxing on the liver and kidneys so it is important to drink a lot of water (I personally drink over a gallon a day as often as possible) to help the body’s organs process the large amounts of protein. The great thing about plant protein is that it is much easier to digest and assimilate than animal protein, making the body’s job easier and providing a greater nutritional yield. I also recommend eating smaller meals more frequently to ensure your muscles will always be fueled and nourished, providing the best opportunity for recovery, growth, and achieving your desired results.

As a vegan bodybuilder, I want to show others that it is possible to gain significant muscle and strength on a vegan diet, and I want to inspire others to follow this lifestyle. I love being vegan and knowing that I am having a positive impact on our society and culture. I believe that a plant-based diet is one of the best things you can do for your health and the well-being of our environment.

Robert Cheeke is a competitive bodybuilder and the 2005 and 2009 INBA Northwestern USA Natural Bodybuilding Champion. He is also President and founder of Vegan Bodybuilding & Fitness, a company dedicated to supporting natural vegan bodybuilders and fitness enthusiasts (www.veganbodybuilding.com).

Yes, Even You Kan Make Almond Snow Kanten

2010-06-13T09:00:00.001-06:00

Where the heck have I been in the past few weeks?

Well, there was my dislocated rib. Followed by my sprained foot/breaking off a small chunk of bone from my big toe (Husband: how come the dates I plan include you getting hurt? Me: because the dates I plan involve us only sitting and eating, which is usually safe.). Followed by a funeral. Immediately followed by the stomach flu and a nasty respiratory virus at the SAME time all the while trying to pack for my move this week. It was even more fun than it sounds!

I’m limping, hacking and periodically queasy, but the good news is that I took it all as a sign to hire movers! Don’t feel too sorry for me. I squeezed in time to ride a mechanical bull; I mean this IS Idaho after all. If you think spinning makes you saddle sore, you ain’t seen nothing yet…

Somewhere in all this madness and my agar-ravating weeks, I’ve been playing with agar agar.

A – A- AGAR!
Gesundheit! (pass the Kleenex and the Celestial Seasonings)

Do you know what agar agar is? If I told you, you might not want to make this dessert, unless you’re at least half Mermaid. Then again, if you knew what Jello was made out of…well, we won’t go there today. Agar agar is a blend of seaweed, or sea vegetables if you’re being politically correct. Dentists use it as an ingredient in dental impressions. Lab techs use it to grow things in petri dishes. Heather uses it to make almond milk yogurt. Katie uses it for pudding bases. And I use it to get back into my bikini which is feeling snugger than a shrunken wetsuit.

I love agar agar. I love it so much I’ll say it again. I love love agar agar.

Because it’s really fun to say.
Because it’s vegan. (No, I’m not vegan. But I want to be trendy, as long as it doesn’t require me wearing skinny jeans which are only flattering on long-legged insects and baby giraffes.)
Because it makes fabulous low calorie treats.
But most of all because it sets up so freakin’ fast! Seriously, who has time to wait HOURS and HOURS for Knox gelatin to set up?

Take a deep breath here, I present to you: Gluten-free, vegan, low carb, low calorie, dairy-free almond kanten, a.k.a. Almond Snow

Almond Snow

1 cup unsweetened Vanilla Almond Breeze (or 2/3 Almond Breeze, 1/3 water if you’re psychotic about calories)
1/2 tsp almond extract
1 TB agar flakes
10-20 drops Vanilla NuNaturals Stevia

Sprinkle flakes over the almond milk and let sit for a few minutes. Heat in a saucepan or put into the microzapper for 2 minutes to boiling or near boiling. If the flakes haven’t dissolved at this point, run it through the high speed setting in your blender. Add the remaining ingredients.

Because this is a free country (yay Democracy!), you have options here. Pour into a parfait glass and eat it with a spoon after it sets up like a Jello cup, or pour into a square or rectangular container.

It can set up at room temperature, but will setup faster if chilled.

Slice into cubes and serve.

Here we have Almond Snow by itself, simple, pure and gelatinous. Just as nature intended.

But then we have it with a dollop of sugar-free vanilla ice cream, which should probably only be eaten as a garnish anyway.

But wait, there’s more! How about a tablespoon of chopped roasted, unsalted macadamia nuts? Ooooh, I thought so.

About 40 calories before toppings. Not bad, eh?

If using Eden Foods Agar Flakes, they say this on their site: (bold added by moi)

When using EDEN Agar Agar Flakes to make a firm gelatin for fruit salads or children’s finger gelatin, use 1 and 1/2 tablespoons of agar agar flakes per cup of water, tea or juice. If a softer jello like texture is desired, use 1 tablespoon of flakes per cup of water, tea or juice. If the juice is quite acidic such as grape, orange or lemon, slightly more flakes will be needed to achieve a jello like texture.

When using the flakes to thicken pie fillings like pumpkin pie or those that contain soymilk, first soak the flakes in a 1/4 cup of water for 20 minutes, then simmer until the flakes are about half dissolved. Then add pie filling ingredients or soymilk and continue cooking at least another 20 minutes. Soymilk, dairy milk, and other thick or fatty ingredients make it difficult for agar agar flakes to dissolve quickly. We have found that blending the ingredients in a blender after cooking further breaks down the flakes when using in thick pie fillings like pumpkin pie. Another alternative is to grind the measured amount of agar flakes in a coffee bean grinder or a small blender until it becomes powder. This makes it easier for the agar to dissolve.

I used an esoteric macrobiotic brand that I found at my local co-op instead of Eden Foods which is more widely available. Take note that if using agar powder rather than flakes, the measurements will be different.

Agar. Kan you or Kanten you?

We Have A Winner! Well, 4 Winners Actually…

2010-06-10T08:21:00.001-06:00

Want your life a little sweeter? Thanks to each of you (my awesome and amazing readers) and NuNaturals, now it can be!

I had a blast reading through your go-to breakfasts, from the classic (Wow, you guys sure love your oatmeal and egg whites) to the wacky (Kyle’s Brussels sprouts anyone? Okay, I admit I’ve done that too. Or Sarah’s breakfast ranch dip?). As for me, I’m polishing off my breakfast bread pudding (almond milk, NuNaturals Vanilla Stevia, one egg and a few mini protein muffins mixed into a steamed pudding) and sipping my coffee.

Here are our winners:

The Beautiful Becca!

The Amazing Carbzilla! (We’ll have to excuse her; she just tweeted.)

Dena and her said Peanut Butter! :)

And Sea98’s delicious scramble!

Please email me at pimpmyshake (at) live.com with your full name and address, remember no P.O. boxes and NuNaturals will ship you your stevia. Thank you NuNaturals!

And thank you to all for your sweet thoughts and sentiments after my sad week. I appreciate it.

Still Givin’ It Away!

2010-06-08T09:50:00.001-06:00

Don’t forget my NuNaturals Stevia Giveaway ending 6 am June 9th!

If you haven’t entered yet, hurry up. Unless of course you have severe carpal tunnel syndrome. Then you can take your time typing.very.slowly…

A Bowl of Oats Like a Warm Hug From Grandma

2010-06-07T06:13:00.001-06:00

In this life there are certain things we can depend on in times of crisis – Kleenex and food. There is comfort food, comforting people and sometimes if the Fates allow, comfort food from the most comforting person in the world, like my grandmother.

For so many years, I couldn’t stand my grandmother and her fussy, formal, health-ridden ways. Ours was a complicated relationship from the beginning. But food was simple. Food was love. And food was always unabashedly healthy, even at the expense of taste.

You could depend on food. You could depend on her. She held my baby and she held all of our hearts.

She loved children more than anything else in this world, even her grown up ones.

When she could no longer get out of bed, my sister taught me to climb in bed with her.

Since my earliest memories, she fed us as we converged upon the house like vultures for every holiday and get together. Despite the inevitable feasts, she was always naturally lean from both the healthy food and strenuous physical labor that was her life.

She once microwaved the turkey for Thanksgiving rather than used the oven.

A few years ago she brought a sugar-free/fat-free pumpkin pie to Thanksgiving with no added sweeteners that was basically canned pumpkin in a whole wheat crust. She once ran out of tomato sauce when making pizzas (on homemade whole wheat crusts of course) for the family and used ketchup instead.

She ground her own wheat by hand and made homemade rolls with all the delicacy and softness of 18th century cannon balls.

She grew up near the Mexican border in a bleak, poverty-stricken childhood world and her father actually knew Poncho Villa.

A few years ago she once said loudly to my grandpa (so that he could hear her), explaining the ingredients of the “exotic” salad that I made, “This is Feta cheese. It’s a Spanish cheese.” It was Gorgonzola and definitely not Spanish.

Gourmet she was not. Nurturing, nourishing, loving and pure goodness she was.

She confided in me a few years ago that she hated that Grandpa ate junk food, “those raisins are nothing but sugar!” Yes, he put a tablespoon of raisins on his oatmeal every morning. Their oatmeal tradition was a bowl of oatmeal, then the Medieval-style spread of seemingly endless bowls of toppings: flaxseed and flaxmeal (before flax was cool), raw sunflower seeds, nuts, dried apricots and the offensive sugar-laden raisins and even brown sugar.

My heritage is hardy, hearty pioneer stock. I have her cowlicks in my crazy thick mane. I can see those same curls in my daughter’s hair. I get my healthism from her. I don’t get my food issues from her. I have her, ahem, “womanly” rear end. I have her melamine dishes. And I have memories, oh so many memories.

I worry about when to eat my oatmeal. I worry if I should wait until after I work out or just skip it altogether. I worry about my weight far too much. I worry that I worry too much. Unfortunately, I get my worrying from both sides of the family.

I may doubt if there’s a God, I may doubt if I can get back into my skinny jeans by July, I may doubt if I’m a Republican or a Democrat, but I know, beyond shadows of doubt, that my Grandma loved me - loved me with her great big heart that grew even as her body shrank and failed her. Even though a piece of my heart will be buried with her, what’s left over is bigger and stronger for having loved her and the blessing of being loved by her.

When we’ve lost someone we love, maybe they’re never lost at all. I can find my grandmother again and again in each bowl of oatmeal that reminds me of her. I raise my spoon and savor my breakfast of oats and love, topped with raw whole milk, flaxseed, nuts, brown sugar and even a tablespoon of raisins to make our short lives a little sweeter. Because when it’s time to say goodbye, even the longest of lives seems too short.

Bragging and a Quick Product Review: Shake & Go

2010-06-03T06:31:00.001-06:00

Just a quick product review today…but first, some bragging. I graduated to the 2nd row of weights at the gym. Yup, a big boy 50 pounder for my one arm bent over dumbbell row.

Weight lifting is excellent training for moving to a new house, although as my hubby pointed out to me, it is pretty silly to do the same morning as moving heavy furniture ALL DAY down a flight of stairs. Doh!

My muscles need some fuel on the go. And my brain needs chocolate. Thankfully, Kelly over at Vega stepped in with their new product, Vega Shake & Go.

This problem wasn’t from Vega, it was from my ~~cheap-ass~~ complimentary shaker bottle that I received with a purchase from Bodybuilding.com.

Problems with the vegan, earth-friendly product:

Leaky shaker bottles mean wiping up with either paper towels (boo!) or extra laundry using chemicals and water (hiss!) and valuable electricity to dry (boo hiss!)
It only requires 1/2 c. to 1 c. water, which is a sad volume for my appetite. I tried it with 1 1/2 cups and it was too diluted.
Comes out to $2 per serving. Um, really?

Awesomes with the vegan, earth-friendly product:

Only 100 calories with 11g protein
Really does mix instantly – no lumps or chunks (unlike my glutes these days…more on that another day.)
Tasty and kid-friendly – I would totally feed this to my kid without worries about chemicals or hormones.
Only 12 servings per pouch

Again, I like what the company (Sequel Naturals) is trying to do and I like their products, which keep improving with each release. Like Martha Stewart would say, it’s a good thing. However, unless it’s on sale, it’s out of my price range. What do you think? Have you tried Vega or other plant-based protein supplements? Do you make impulse purchases of new products (ahem) or do you wait and read review?

Interested in plant-based protein? Check out my review of Vega Sport, Vega Smoothie Infusion and Protein, Amazing Grass, and Life’s Basics.

Last but not least, here’s a little marketing love from Vega’s site:

Whole food goodness with a great blended smoothie taste – instantly!
Vega Shake & Go Smoothie is a delicious, healthy, plant-based beverage ideal for the entire family. Packed full of nutrients including protein, fibre, Omega-3, probiotics and greens, it combines whole food goodness with fast food convenience.

Vega Shake & Go Smoothie is the perfect nutritious snack to grab on your way out the door, at the office or before your kid’s big game.

• Two servings of veggies
• 2500 mg Omega-3-6-9
• 11 g complete protein
• Only 100 calories
• 1 billion probiotics cultures

I snack in red, white and blue

2010-05-31T12:39:00.001-06:00

Fresh organic strawberries, Sugar Cookie Protein Ice Cream and blueberries. Nom. Nom.

Pancake Sunday: Low Carb Strawberry Cheesecake Pancakes

2010-05-31T06:22:00.001-06:00

Howdy pancake lovers! This post, like the meal, is short and sweet. I’m in the process of moving and can hardly type as I’m drowning in bubble wrap.

In fact, this wasn’t yesterday’s Pancake Sunday, this was from a week ago. Yesterday’s breakfast was a sad detox slurry of Amazing Meal, flax meal, psyllium husk powder and blueberries. What can I say? Sometimes the meals are fab, sometimes they aren’t.

In an effort to eat out of the pantry for the next three weeks, here we have coconut flour, walnuts, and frozen strawberries mixed together in a delightful breakfast alchemy.

You know the drill for my standby coconut flour pancakes.

Strawberry Cheesecake Coconut Flour Pancakes (Low Carbohydrate, Low Calorie, Gluten-Free)

Makes 4-5

2-4 TB coconut flour (depending on the brand you’re using and the moisture content of the berries. Simply Coconut brand needs about 4 TB, Bob’s Red Mill or Aloha Nu probably needs only 2 TB)
Several chopped thawed or fresh strawberries
1 oz reduced fat or fat-free cream cheese (minced into small pieces)
1/2 tsp baking powder
1/2 tsp vanilla extract
1 egg plus 2 whites
sweetener to taste. I used 20 drops of NuNaturals stevia drops.
pinch of salt

Your batter should be thick like this:

Cook over medium heat on a non-stick skillet coated with cooking spray or butter. Flip gently.

Hmmm…but what to put on the top?

Pimpin’ Tips & Variations:

More strawberries
Walnuts, toasted or raw
Greek yogurt mixed with NuNaturals stevia
Pureed cottage cheese mixed with stevia
Sugar-free pancake syrup & butter spray (for your frankenfood pleasure)
Real organic, pastured butter or coconut butter

Then, go take a walk with your dog, coming home with ticks is optional.

Walking by the river to take in the view of the Memorial Field. Enjoy the holiday, hang a flag by your door and thank a veteran for this freedom to be imperfect, freedom to speak out and protest and freedom to wear roller blades, Daisy Dukes and bikini top in public, even if it’s just plain wrong.

Big Mama List of Tofu Recipes

2010-05-29T07:35:00.000-06:00

Come and Get Your Tofu!

I enjoy non-GMO tofu in moderation. Yes, I actually ENJOY tofu, not just tolerate the bean curd and not just as a nod to my throwback vegetarian days in high school. Thanks to soft and silken tofu, most recipes on this site can be adapted to vegan-friendly or simply non-dairy by swapping silken tofu for cottage cheese or Greek yogurt. While silken tofu is fairly low in protein, it has a delightful lowfat creaminess that works in shakes, puddings, custards, savory dips, casseroles and possibly tile grout in household emergencies.

So if you eat soy products on occasion, get crackin' in the kitchen with these tofu recipes.

Extreme Makeover: Smoothie Edition

2010-05-27T06:09:00.001-06:00

When astute reader Howard contacted me for my opinion on a shake published in Men’s Health, I jumped all over it.

The original version:

1/2 Tbsp peanut butter
1 banana
1/2 cup milk
1/2 cup orange juice
1/2 cup greek style yogurt
1 Tbsp vanilla or chocolate flavored protein powder
1 Tbsp unflavored psyllium husk
1 Tbsp ground flaxseed
3 or 4 ice cubes

Blend all ingredients until smooth.

The critique:

1/2 Tbsp peanut butter – Like Deb, I don’t want my PB in all its fatty goodness to get lost in the shake. I like it on top so I can get a little on my spoon with each bite.
1 banana – unless this is immediately post-workout, this would be too high glycemic for me.
1/2 cup milk – dairy (particularly whey) can spike insulin, a good thing after lifting weights but otherwise not so good. I rarely drink milk, so I would opt for a lower calorie non-dairy beverage.
1/2 cup orange juice – lots of sugar, again unless this is post-workout and the shake was a meal, I’d skip this.
1/2 cup greek style yogurt – fabulous. But I don’t think I’d put expensive GY in a shake. I’d strain some regular organic yogurt. Although I don’t drink milk, I do consume some yogurt; it’s full of yummy tummy bugs.
1 Tbsp vanilla or chocolate flavored protein powder – totally not enough.
1 Tbsp unflavored psyllium husk – fiberiffic. This is a lot though, a fiber newbie may want to add less to see how their GI tract responded.
1 Tbsp ground flaxseed – I use freshly ground golden flaxseed.
3 or 4 ice cubes - really? I like lots o’ ice.

Blend all ingredients until smooth.

My Post-Workout Makeover:

1/2 c. So Delicious Unsweetened Coconut Beverage or Unsweetened Vanilla Almond Breeze, plus water to thin
Heavy splash of sugar free Peanut Butter syrup – sorry, but it needed the flavor. If you don’t own this, don’t buy it. It’s a gateway drug that leads to harder, even more artificial frankenfoods.
2+ heaping TB organic plain lowfat yogurt - strained or Greek would be great too, but I didn’t have any.
1/2 frozen banana – oh I don’t eat enough bananas in my life. I love them more than Curious George.
1/2 peeled orange
1-2 TB peanut flour
2 TB vanilla protein powder
1 TB ground golden flaxseed
1 TB ground psyllium husk
5-10 ice cubes – a major step down from my usual 15-20

Add water if needed, blend and put in the freezer until it’s time to go to the gym, but don’t forget it like I tend to do!

I kept this shake lowfat because it was a muscle recovery protein drink. If this was a meal or not for the post-workout window, I would have omitted the banana and added nut butter and/or higher fat yogurt. I drank this after spinning, while lifting weights and it brought me a little happiness at the squat rack.

It was surprisingly tasty! The plain yogurt was actually a little too tart, but if it was strained or Greek the flavor would be more mellow. Orange juice would have been a great flavor addition, but I was trying to keep the calories in check. (My yoga pants are a little snug…) The peanut flour/psyllium/flaxseed combo thickened it nicely over the hour or two that it sat around in my gym bag.

Write on your hand Bank to remind you to go to the bank after your workout. Bank will get all sweaty and smeared and a friend at the gym will say to you “Woof, Woof.”

“Huh?”

“Well, you wrote Bark on your hand.”

Yes, I’m bark raving made for smoothies and endorphins.

By the way, don’t forget to enter my NuNaturals Stevia Giveaway.

Come and Get Your Free NuNaturals Stevia

2010-05-26T06:03:00.001-06:00

Why would you even want NuNaturals stevia?

1. It’s free

2. It’s “All Natural” (ahem.)

3. NuNaturals is the best tasting stevia that I’ve tried

4. It’s free. Did I already mention that?

NuNaturals is generously giving away a fabulous stevia package to (4) lucky Pimp My Protein Shake readers! That means each of you!

Kidding.

I use NuNaturals stevia in my strawberry tofu pudding.

I use it in my faux Tiramisu. And coffee, protein shakes, bathwater... I basically use it all the time.

What you get:

(1) box of NuNaturals NuStevia™ White Stevia Powder, 50 ct. packets
(1) bottle of delicious Vanilla Stevia Liquid, 2 oz. perfect for your morning coffee or, dare I say it, your protein shake?

Because of the customs gestapo, this giveaway is limited to domestic U.S. residents (sorry to my darling Canadians!) and you need a real address (NO P.O. Boxes although if you’re living in your parents’ garage, we’ll let that slide). As for me, I’m in the process of moving to NOWHERE and might be without address in the next few weeks unless we get our housing issues solved ASAP.

Contest starts… NOW and runs until 6 am MT June 9th, 2010. That gives you two weeks to enter, so no excuses. Even if you are in the middle of moving and have 40 boxes marked Miscellaneous, you should find time to enter and even tweet about it.

How to enter:

(2) entries allowed
Leave a comment here telling me what’s your favorite breakfast, sweet or savory and how to make it. (example: Dump cereal into bowl. Pour milk. Eat. Repeat. Spoon optional.)
Extra entry for tweeting about the contest with a link to this page, then leave a comment here telling me you tweeted.

Bonus:

15% DISCOUNT off of any web order placed through www.nunaturals.com; enter code BLG710 at checkout to receive a special –15% discount on your TOTAL ORDER. FREE SHIPPING on all domestic orders totaling a net $35.00, and over (after discount).

Ready, Set…Go!

Did Someone Say “No Bake Peanut Butter Fudge Cookies”?

2010-05-24T12:43:00.002-06:00

EDITED: If your jeans are a little snug, my bad...calories are PER cookie, not for the entire batch. But you're one smart cookie, so you probably already knew that!

So you want the Omega-3 goodness from flax in your diet but think it tastes like powdered fish?
You want peanut butter but can’t be trusted with an open container because last time your spouse found you in the closet scooping out nut butter with your fingertips? (Okay that’s not true. I wasn’t in the closet. I was at the kitchen counter. Like with cars and alcohol, there should be an Open Container Law for nut butters.)
You don’t necessarily want more protein in your diet, but you need more?
And fudge? Well, who the heck doesn’t want fudge? That was really just a rhetorical question.

Well, let me introduce you to my latest fun in the kitchen: No Bake Peanut Butter Fudge Cookies.
I guarantee you that they won’t win the blue ribbon at the county fair…but they will hit the spot. Well, might hit the spot. I challenge each and every one of you, my darling readers (that means both of you) to tweak this recipe to make it better, more nutritious and utterly delightful. As it stands now, it’s pretty good.
“No Bake” is that magical phrase that lights up my heart. And my appetite. Those sweet words outrank “I Love You” and it’s right up there with “Breakfast Cookies”.
Now the three have intertwined themselves like a low-carb gluten-free pretzel and we now have “I love no bake peanut butter fudge breakfast cookies”. Please open your hymnals to page 41 to sing praises to peanut butter fudge for breakfast. Amen.
I was inspired by a recipe from Gourmet Nutrition but did a lot of tweaking. It’s got flavor, healthy fat, fiber and protein. Gotta love it and they’re even easier than a No Bake Oven.
No Bake Peanut Butter Fudge Cookies

1 c. chocolate protein powder (about 3 scoops)
1/3 c. peanut flour
1 TB cocoa powder (not hot chocolate, but baking cocoa. Use more depending on the flavor and richness of protein powder)
1/2 tsp. vanilla extract
1 tsp. espresso powder, coffee crystals or instant coffee substitute such as Pero
2 TB (or more if you want more calories and more flavor) all natural peanut butter (hydrogenation is illegal and will make you ugly. FYI.)
1/4 tsp salt
1/2 c. powdered erythritol (or other sweetener)
Boiling water, 1/2 c. or more
Optional: 2 TB chopped walnuts, plus about 17 halves
Rolling: Erythritol, mequite powder or maca powder for rolling

Mix all ingredients except boiling water, walnut halves and rolling ingredients. Slowly add boiling water while mixing with a spatula until mixture is thick and rollable. Add more boiling water, tablespoon by tablespoon if needed. Go ahead and taste it – is it sweet enough? Chocolately enough? Add more cocoa and sweetener if needed.
Roll into golf balls sized balls and place on wax paper. Roll into erythritol, mequite powder or maca powder. Leave as balls or flatten with a measuring cup or the bottom of a drinking glass. Top with a walnut half. Store in the fridge (or freezer if you need a little distance from your no bakes).

Real sugar and agave oat, chocolate chip no bakes in the background for the kidlets. I made myself these (and ate at least 2) and my no bakes kept me out of the sugarrific ones.

Kids high on sugar quite literally march to their own drummer.
Approximately (will vary depending on your protein powder, sweetener, etc.):

	Calories	Fat	Carbs	Fiber	Protein
Makes 17 cookies, including walnuts = per cookie	98	6	4	3	8

Deal Alert: 2 Jars of Nutiva Coconut Oil for $12.03

2010-05-23T05:00:00.001-06:00

Amazon.com has a hot deal on Nutiva Organic Extra Virgin Coconut Oil right now. The pack of two 15-oz. jars is reduced by 50% right now to only $12.03 with free Super Saver Shipping if you place an order over $25.

Choose the Subscribe and Save option to get an additional 15% off and free shipping (price drops to $10.23 for TWO), but you’ll need to remember to cancel your subscription after your first order ships, unless you use a LOT of coconut oil.

Thanks Money Saving Mom!

Wordless Wednesday: It’s a Sign. The End is Near.

2010-05-19T06:29:00.001-06:00

This was intended to be Wordless Wednesday, but since this is me it wound up as overly Wordy Wednesday. When I start seeing signs like these around town, I know the end must be near. The end of what, I’m not sure.

At the local Mexican restaurant. This may be too blurry but “two tortillas stuffed with fish and Monterey Jack cheese, rolled and crispy fried” is new and healthy! Good news!

Is it just me or does the criminal in the Neighborhood Watch look like this shady character?

Made from Milk! Jaime Oliver would be sad. It’s exciting news that cheese is made from milk?

From The Broccoli Hut

Last but not least, some good news from the local public elementary school:

Exercise is a great thing! Yes, it surely is.

Now go out and get some.

How To Tuesday: How to make powdered erythritol

2010-05-18T05:54:00.001-06:00

First off, this is Hemp History Week! So bust out your Vega, your Manitoba Harvest, your Nutiva, your Living Harvest and make something fun and possibly edible. You know you probably have some hemp protein powder hidden somewhere in a cupboard.

Moving on to the most pressing topic of the day: How to make your life a little sweeter using powdered erythritol.

But I’ve got some questions for you:

Do you use erythritol?
Do you use xylitol?
Do you use Splenda?
Do you use stevia? If so what kind? I’ve got three types in my cupboard.
Do you use agave?
Do you use plain old sugar?
Do you use maple syrup?
Do you use honey?

As for me, I RARELY use plain sugar for myself but my daughter gets unprocessed sugar on her oatmeal. We have all of the real sugar containing ingredients in our pantry for various uses – mostly for flavor rather than sweetening. I used to use xylitol but since it’s toxic to pets and I have a chowhound who gobbles up everything can get his paws on, I’ve switched. I’m now a heavy erythritol and stevia user but I’m weaning myself down to recreational use. At least it’s natural. Or, I should say “natural.”

Erythritol occurs in nature, so it’s all natural, right? Am I right? The marijuana plant, stevia, coca plant and cocoa bean also occur in nature. (Just wait until I give you my recipe for my cocaine-laced pot brownies topped with erythritol and stevia sweetened espresso sauce! You’ll love ‘em. You do however need a license to make them in most states and you probably shouldn’t mix them with monoamine oxidase inhibitors.)

Occasionally I use my erythritol in its granular form, like sprinkling on these lower glycemic (not low carb) jelly donuts I made using this recipe from Elana’s Pantry and my nifty baked mini donut pan.

But in general, I tend to use powdered erythritol. I buy it in 5 lb bags once a year from an online company and keep a container of it powdered in the cupboard. If you’re not familiar with it, it’s a sugar alcohol with virtually no calories, carbs or negative effects on the GI tract. It tends to stay granular when mixed with water and to re-crystallize easily, so powdering it helps it mix with foods and liquids.

This is a labor intensive, multi-step process and it’s quite complicated. Try to keep up.

Add about 2 cups into the Vita-Mix.

Slowly turn the dial up and let it run for 20 to 30 seconds.

Wait a few seconds before removing the lid as there will be a powdered cloud floating around in the blender.

Now it’s powdered and ready for sprinkling.

Repeat.

Now go make some donuts!

Nachos. It’s what’s for breakfast.

2010-05-17T06:41:00.001-06:00

The most important meal of the day? Nah. Every single meal of mine is important and I look forward to them with all the enthusiasm and panting of a Labrador Retriever.

Or a fat Chihuahua-Terrier.

Awwww, my little Chili Pepper. Gratuitous dog photo included since pet pictures on blogs annoys my sister.

I’ve been stressed. Really stressed. I’ve noticed that when I’m this stressed, my creativity runs and hides. (Mostly because my creativity is afraid that I’ll eat it too, along with all the chocolate chips in the cupboard. Rest in peace Guittard White Chocolate Chips. You were too sweet, way too waxy and just too good for this world.) This is a good time to remind myself of Berardi’s First Law: If a food is in your house, eventually you will eat it. And then carry it in your saddlebags for a while.

Because I’ve been stressed, my breakfasts haven’t been creative and I’m struggling for ideas. The mornings are still too cold for shakes and they don’t stick to my ribs enough for breakfast.

I’m out of eggs. So eggs and whites scramble with veggies and cheese or my pancakes or waffles are out of the question.

I’ve been eating too much tofu lately (gotta keep that soy intake in check). So no hot tofu porridge or a tofu veggie scramble.

Hmmm…what’s a girl to do?

Does this qualify as The Rainbow Diet?

I did what any normal woman would do. I made Breakfast Nachos out of that nutritional powerhouse we know as iceberg lettuce.

Leftover taco filling with beans and a VERY light sprinkling of cheese.

Drizzled with Nacho Cheese Sauce from Go Dairy Free recipe (as posted by Whole Life Nutrition Kitchen). I made it lower carb and thus, not as good.

Does that rival the crazy breakfasts of HEAB?

What do you eat for breakfast?

Smoothie Roundup

2010-05-14T06:01:00.001-06:00

Time to spread some lovin’ across the low carb bread that is Pimp My Protein Shake. Here’s the latest smoothies and shakes from bloggers I frequently devour with gluttony (and jealousy).

Sparkling Strawberry Lime Smoothie from Dashing Dish
Strawberry Almond Smoothie from Whole Life Kitchen
Vanilla Lime Smoothie from How Sweet It Is
Brilliantly Beet Smoothie from Diet, Dessert and Dogs
Chocolate Banana Breakfast Smoothie from Straight Into Bed Cakefree and Dried

Of course we can’t forget to mention Deb from Smoothie Girl Eats Too who is the jelly to my PB&J shake. Every single thing that comes out of her kitchen is fantabulous.

Now really I must get to spinning and yoga as I seem to be developing Blogger Butt.

Over and out,

Allie

A Bowl of Love: Low Carb Warm Breakfast Porridge

2010-05-12T06:35:00.001-06:00

A big bowl of oatmeal slathered in butter, sliced bananas and brown sugar it is not.However, it’s warm, sweet and comforting on a chilly Spring morning. I don’t eat oatmeal in the morning very often because I work out later in the day and like to keep my starchy carbs in the post-workout window. But I still like a warm bowl of comfort when it’s cold outside. Here’s my spin on a low carb breakfast porridge.

Puree in a blender or food processor:

About a 1/3 of package of silken tofu
1 serving Life’s Basics Plant Protein (I love this protein powder for warm meals, but prefer whey in my cold frothy shakes)
Just enough almond milk to thin (1/4 c. to 1/2 c. depending on your preference)

Simmer over low heat.

Sprinkle on your crunch and healthy fats. I like golden flaxmeal and walnuts.

Ooooh, and how about some plump juicy blackberries?

Stir in a teaspoon or so of butter or nut butter. Quick and easy low carb, low calorie comfort for a cold morning.

Enjoy!

The “Orange you Glad I Didn’t Say Banana?” Protein Shake

2010-05-11T05:54:00.001-06:00

Please send help. The kids (mine + cousins = 5 billion) are practicing knock-knock jokes and they sound something like this:

“Knock knock”

“Who’s there?”

“Banana”

“Banana who?”

“Peanut butter!”

Uproarious laughter ensues.

“Knock knock”

“Who’s there?”

“Banana”

“Banana who?”

“Orange you glad I didn’t say orange?!” Giggling and snorting laughter. “Oh wait, not that’s not right.” Bursts into tears.

I keep trying to have that uncomfortable “Honey, you just don’t get the art of the knock knock joke” conversation that every parent dreads, but I’m putting it off for as long as possible. I’m hoping she’ll pick it up from the kids at school.

Fortunately, the sound of the blender is drowning out the echoes of “Knock Knock” and I’m knocking back a shake to numb the pain of bad jokes. Moving on to the shake du jour, brought to you by the Snapple tea wasting away in my cupboard.

1 1/2 c. double-strength Snapple Orange tea (this uses tea? Oh Snap!)
A squeeze of lemon juice
stevia to taste
1 serving vanilla protein powder
sprinkling of guar and xanthan gums
Ice cubes (about 15)
1/2 an orange, peeled

Don’t cry honey. Mommy loves you AND your bad jokes. I’m kidding of course. She gets her genetic taste in inappropriate comic relief from me. I adore bad jokes.

A Mother’s Day Snuggle. In reality, she was crying because she wanted her photo taken with daddy and not me. Sigh.

Weekend Warrior: Low Carb Waffle Edition

2010-05-09T07:23:00.001-06:00

Alas, no breakfast in bed for me this morning, especially since I woke up before 5 am.

I plan on spending my day doing a craft with the kiddo to give to a grandmother, walking the chubby dog, practicing some yoga, having a big family Mother’s Day celebration with the extended fam and getting some precious alone time. How do you plan to spend your day? Eating waffles or burnt toast in bed?

I opted for waffles and I’ll be the first to admit they have room for improvement. They turned out a little thin and crispy when I made them yesterday. I made them again this morning with the addition of 1/2 c. silken tofu to try to provide some more structure and although this time they were thicker, they darkened too much and were too soft. Perhaps cottage cheese will fit the bill? Unfortunately, I’m out of cottage cheese so this recipe is given to you as-is, but I’ll share it with you anyway (in the spirit of both cooking and motherhood not being about perfection, right?).

Low Carb Waffles with Rhubarb Compote

As always, my measurements are approximate.

1 TB vanilla protein powder
3 TB coconut flour, sifted if you have the patience
1/2 tsp baking powder
small pinch of baking soda
small pinch of salt
1 egg, plus 3 whites (divided)
sweetener to taste (I used 1 tsp NuNaturals baking blend, just for fun)
1/2 tsp vanilla extract
2 TB of rhubarb compote (“recipe” below)
Optional: 1/2 tsp orange zest
Optional: 1/2 c. silken tofu if you want the thicker, softer version (like a squishy hug from mama)

Since this is Mother’s Day, use every possible clean bowl in the house and have your child or childish significant other wash the bowls. If you only have a fur baby, kitty or puppy may lick the bowls clean and call it good.

Mix dry ingredients separately.

Mix the single whole egg separately. Whip 3 whites with super clean beaters until they’ve reached medium peaks. (OR simply mix all wet ingredients together and add dry ingredients to wet if you want to skip the step of whipping egg whites.)

Fold all ingredients together. The whites will deflate quite a bit but don’t worry, they’ll still give some lift to your waffles.

Makes 3-4 waffles to smother with nut butter, compote and sugar free syrup.

As for the rhubarb compote?

Rhubarb Compote

Simmer 2 stalks of sliced rhubarb in just enough water to cover. Add a few tablespoons of sweetener (I used powdered erythritol), 1-2 TB lemon juice and cook down, about 15 minutes until rhubarb is soft.

Happy Mother’s Day to all my mothers and grandmothers, including Mother Earth who seriously needs a girls’ night out with this oil spill nightmare.

P.S. Grandma loves me even when I visit with no makeup and my workout clothes.

P.P.S. A note to my favorite spinning instructor on her Mother’s Day Playlist. Just because a song includes the word Mother, doesn’t automatically qualify it as a tribute to motherhood. Eminem wasn’t singing bout his mama when he said Mother*#*%(@. I’m just sayin’.

Thoughtful Friday: Be Your Own Nutrition Expert, plus a recipe sneak preview

2010-05-07T05:36:00.001-06:00

Before I get in today’s attempt at thoughtfulness, I thought I’d give you a sneak preview of what’s going on in my kitchen.

It looks like that protein muffin is happily gobbling up some almond butter, yes?

Gluten-free, Flour-free, Guilt-free Fudgy Brownies
Almond Milk Green Tea Panna Cotta at 50 calories per serving. Oh yeah!
Sugar-free Candied Ginger
Oatmeal Cookie Bite Balls (post-workout)
Butterfinger Shake (I haven’t forgotten you Mimi! I’m just lazy. Admitting it is the first step.)
Protein Breakfast Muffins
A few product reviews. Some good. Some nasty. Stay tuned.

Now on to a few thoughts… I read this amazing blog post by Ryan Andrews (of Precision Nutrition) and had to share it.

Be Your Own Nutrition Expert

Eventually, it all comes back down to individualization and intuition. Darn it. Just give me the magic bikini bullet please! Alright, so there’s no magic bullet; eating creative, delicious, nutritious food and having a life outside of the kitchen, office and gym will do it.

Things I know for sure about nutrition:

There is no single perfect plan, no one size fits all. That’s why the inserts to prescription drugs are 40 pages long. Nobody metabolizes exactly the same way, which is why there are so many side effects, allergies and intolerances. Food affects us each differently too. Dairy-free, soy-free, gluten-free, sugar-free, controlled carbohydrate, vegan, vegetarian, ovo-lacto-everything-a-tarian, can all be experiments to try with your body.
My perfect individualized plan will change over time as my habits, nutritional needs and body changes too. What works today may not work in two years.
My body will adapt to nutritional and fitness changes, both negatively and positively. I will have to keep reinventing and investigating. Food intolerances may come and go.
Too many diet and exercise “rules” are ingredients for obsession, which is never a good thing. Just ask this poor fool.

As for me, right now I’m experimenting with incorporating more raw foods and more vegan proteins in my diet. It’s something I go in and out of over the years. (Apologies, but I read a raw recipe yesterday that ‘cooked’ the patty by placing it in the nourishing sunlight for a few hours. I burst out laughing. Again, my apologies. The only thing I make by sunlight is Southern Sun Tea and my own Vitamin D. I am ill equipped for photosynthesis.)

In other news of a bargain hunting nature, I received my latest iHerb.com order. Don’t forget to use my iHerb code HOB128 for $5 off your first order. That’ll get you a free item or free shipping. If your order is over $40, you get free shipping anyway. It ain’t fancy, but they have lots of cheap selection. Although you can only use a code once, you can get your very own code to share with family and friends too.

(Cue cheesy synthesizer Napoleon Dynamite style infomercial music here) But wait there’s more!

I have a store. Or so Amazon.com tells me. (As if I don’t have enough things to keep track of! I can hardly remember where I left my sneakers.) Pimp My Protein Shake, the Store? What’s next? Pimp My Protein the Self-Indulgent Movie starring Robert Pattison as the leading boy, er, man? Let’s hope so.

Cinco de Mayo: Toasted cinnamon chips with chocolate guacamole

2010-05-05T06:11:00.001-06:00

It’s never a bad day for Mexican food, especially today on the hallowed day of Cinco de Mayo when we celebrate a state’s right to secede from the Union (surely I can’t be the only one who spent History doodling).

To celebrate, I had egg whites scrambled with spinach, black soy beans, salsa and reduced fat cheese, wrapped in cabbage leaves. Served with radishes and water. Lots and lots of water because Aye Carumba! I overestimated my ability to tolerate jalapenos.

I followed this meal of cruciferous magnitude with low carb La Tortilla Factory chips with chocolate guacamole.

Since I was out of manteca, I spritzed a tortilla on both sides with cooking spray and toasted it over medium-low heat until crispy and then liberally sprayed it with butter spray (I still can’t believe I have butter spray in my house). I used a pizza cutter to cut into wedges and heavily sprinkled it with a cinnamon/erythritol blend.

I mashed one avocado with 2 TB dark cocoa powder and about 10 drops of NuNaturals stevia. Although agave would be nice here, I didn’t want the added sugar.

Nothing yells Authentic Mexican Food like a tortilla made with oat fiber sprayed with fake butter. I had my cinnamon chips with about 1 TB of the guacamole, but I was full from all that authentic Mexican fiber.

So in the spirit of Cinco de Mayo (which is after all, the day the Red Coats stormed the Bastille), here’s a few other Mexican inspired tidbits.

The Great Mexican Cruise – a.k.a the Buffet Disaster
Mexican Dragon– Chocolate Chili Spiced Shake
Baja Balls
Cocoa Almond Butter with Mexican spices

By the way, I received another fabulous iHerb order. Have you cashed in on your free $5 yet? Use code HOB128 to get $5 off your first order. Shipping is free on orders over $40.

How are you celebrating Cinco de Mayo? I see healthified nachos in my near future that would make my abuelita blush with shame.

Green Means Go

2010-05-04T06:04:00.001-06:00

Yellow also means go, just FYI.

For today’s fun, I typed in Green Smoothie into Tastespotting. I also tried Green Juice for some more frothy beauty. Gorgeous food photos inspire me. Warning: don’t type in horrific words like “coconut flour” or you might instantly run to the oven to bake something too dangerous to keep in the house.

Unfortunately, my green drink photos don’t come with professional lighting.

This morning’s smoothie: fresh rhubarb (yay! rhubarb season is here!), carrots, a big slice of lemon including the rind (not the entire half in the picture), half an apple, spinach, celery, fresh herbs (lemon balm and mint from the garden) with aloe vera juice and water. The taste was rounded out by a sprinkling of powdered stevia leaf (also green).

All I can say is my colon better thank me.

I’m drinking this mossy green sludge as I type. My Starbucks mug actually shuddered. Actually though, it doesn’t taste bad.

Here’s a snapshot of the green drinks that have made cameos in my kitchen.

Greens First is another yummy greens powder which costs as much as a minor repair on the Space Shuttle. A little squeeze of fresh Meyer lemon makes everything better. I got a few sample packets at a “doctor’s office.” I’m using the term “doctor” here very loosely.

Vega chai. Of course it’s vanilla chai, doesn’t the green color give it away? I always associate both vanilla and chai with moss green.

A frozen green slushie. Are you gagging yet? Do you do the green drink thing or do you prefer to not drink your vegetables?

Scones on Sunday: Maple Raisin Breakfast Scones

2010-05-03T05:55:00.001-06:00

First I saw a recipe for Bannocks on Serious Eats. And then I started seeing scones, both sweet and savory, pop up everywhere across the web and in magazines, taunting me. Tempting me. Whispering naughty things to me. Being the rock solid fortress of willpower that I am, I promptly made two batches.

For your slightly indulgent, carby pleasure. I ate two with my breakfast (not as my protein-rich breakfast) before calculating the calories. My bad.

Makes 8 scones at about 130 calories each and about 16g net carbs. By the way, these are really good with double the butter (1/4 c.).

Maple Raisin Oat Scones

1 cup rolled oats, not instant
1 c. gluten-free oat flour (pulverize oats in a blender or use purchased oat flour)
1/2 c. erythritol (or splenda, or other granular sugar substitute)
1/4 tsp salt
1/4 tsp baking soda
1/2 c. buttermilk (you can substitute water if needed)
2 TB chilled butter
1 tsp vanilla
1 tsp maple extract
2 TB golden raisins
Optional: erythritol/cinnamon in a shaker bottle or coconut palm sugar

1. Preheat the oven to 400°F. Grease a baking sheet, line with parchment paper or use a silicone mat.

That’s 400 degrees, not 4 a.m. thank goodness. Real bakers have to get up EARLY in order to meet the 5 a.m. Krispy Kreme rush.

2. In a mixing bowl, toss the oats, flour, sweetener, baking soda, and salt together with a fork. Cut the cold butter into small pieces, toss it into the flour mixture, and rub it in until coarse bits form. Stir in the buttermilk or water and the extracts until all the flour is absorbed. Mix in the raisins. If too wet, add some more flour. If too dry, add a bit of water.

3. Gather the rough dough together and put it on a board lightly dusted with oat flour. Knead a few times. Divide the dough in half and pat each half into a circle about 1/4 inch thick. Cut each circle into 4 wedges (you can use a rolling pizza cutter or the edge of a spatula) and arrange the wedges 1/2 inch apart on the baking sheet.

4. Brush with melted butter or spritz with cooking spray and sprinkle on erythritol/cinnamon mixture or coconut palm sugar. Have your doggy lick any spilled bits off the “distressed” hardwood floor. (By the way, Smoothie Girl thinks my fur baby is ugly. Are you on Team Smoothie Girl or Team Protein Girl about Chili Pepper? Even my sister just confessed that she was in the Deb Camp about this little guy…Betrayal on all sides!)

5. Bake 20-25 minutes or until lightly colored. Cool on a rack if you have enough patience.

It may not be a Starbucks’ scone dunked in a latte, but it’s still pretty good, especially when smeared with roasted almond butter. (Note the green smoothie in the Starbucks mug. Nom. Nom. or Not. Not. You decide.)

Maple Raisin Oat Scones	calories	fat	carbs	fiber	protein
For total batch	1099	38	152	21	39
Makes 8	137	5	19	3	5

Addendum to Pancake Sunday: Let Them Eat Cake

I also made a Cake Wreck in two layers yesterday. I mean, I made a two layer low-glycemic coconut birthday cake yesterday that was supposed to be three layers, that broke because it refused to leave the cake pan and my Love & Logic techniques of coaxing it failed, that ticked me off, that made fun of me and finally was eaten in retaliation. I came **this** close to sticking the whole darn thing in the blender.

I learned a few valuable lessons yesterday that can not only be applied in the kitchen but to the greater whole of life as well:

a) Baking coconut flour recipes can be very tricky. Moisture levels can vary so much that the entire recipe can fail. Surely, it’s not my baking skills. Right? Right? Bueller?

b) Frosting can hide a multitude of cake flaws, in this case sugar-free/fat-free Italian meringue icing. Thankfully, the same principle can be applied to a deep application of self-tanner to thighs and glutes.

c) Cakes should be made and immediately shared with your large extended family so that there are no leftovers.

d) Cheetah prints, a red velvet dress and black patent leather is always appropriate attire on the pitcher’s mound. Hey Batter, Batter, Saaaa-weeeeng Batter!

e) I’m taking a break from sweets for a while. Sweets make me crazy, even sugar-free low-glycemic baked goods. And my life has very little room for me being extra crazy. If mom goes nuts, who would wash all the muddy cheetah prints and red velvet T-ball uniforms?

The End.

Thoughtful Friday: Screw Prom - Get Ready for Life

2010-04-30T06:57:00.001-06:00

Hi y’all, this is a guest post I recently did over at Max o2 Fitness for my buddy Mimi. I shall spare you the sordid details of my own personal prom story. Suffice it to say that my date curtly dropped me off at my doorstep around 9 pm and then returned to the prom by himself…Let your imaginations run wild with that one.

All I can say is thank heavens this is from the archives of the L.A. Times and not from my personal files. At least my dress wasn’t made of green tinfoil.

On another less tackily dressed note, I have a tantalizing guest blog post coming up soon! The hottest vegan bodybuilder around, Robert Cheeke, will be getting cheeky here on Pimp My Protein Shake. If you buy his Vegan Bodybuilding Book in the next 48 hours, you’ll be entered into a $100 Vega Prize Giveaway. I for one was surprised to see that those kind of results are possible with solely vegan protein. So grab some celery and munch in anticipation.

Meanwhile, here’s little old me and my post for Max 02 Fitness.

___________________________________________________________________

Hey there, this is Allie from Pimp My Protein Shake, a blog where I stick things in my blender, photograph ridiculously complicated protein shakes and tell my readers to eat more vegetables. Well, sorry to say that I’m here to tell you the same thing.

Have you ever noticed that most of our lives actually occur in our head? How do I look? Did I say the right thing? Why is she staring at me? Does my butt look big in these jeans? Oh My God! Did everyone just hear me fart during yoga?!

We spend too much time thinking about events and situations and not enough time doing and enjoying. I fear I am no exception. It’s time to get out our heads and into our bodies.

What the heck do I know? Unfortunately, I spent all of junior high, high school and many years after waging war with the scale and battling my weight. I started dieting when I was ten years old. Yes, ten years old. Both my parents were morbidly obese. (My mom eventually had gastric bypass surgery and my dad has had a massive heart attack.) I have bad genetics. I grew up with bad nutritional examples. It was my destiny to keep gaining weight and being the fat girl. But now? I eat as much as a sumo wrestler, although minus the white rice and slightly less eel.

I eat protein in all forms – eggs, lean meats, tempeh/tofu, nuts and of course, protein shakes.
I eat complex carbohydrates and lots and lots of vegetables. The produce guy thinks I have a crush on him.
I eat fat – don’t be afraid of fat! Fat is flavor, fat nourishes your cells, fat is well, fat is freakin’ yummy! I eat quite bit of nutritious healthy fat. BUT, the type of fat and overall calories matter. Something that the O2Max program will guide you through.
I practice yoga.
I lift heavy weights in the weight room (move over Arnold).
I cycle and I walk my dog.

What does all this add up to? I’ve never been more lean and strong in my entire life. The weight I’m most concerned about these days is the one I lift in the gym. It took me 20 years to figure out what you’re smart enough to figure out now. It takes a lifestyle of movement that you enjoy and smart eating choices to be lean, healthy and strong.

Cheesy? Yes. True anyway? Yes. (Oooooh, that reminds me. I want some cheese sprinkled over my giant plate of veggies.) While it’s great to get ready for a goal. Sometimes you gotta say, Screw Prom. I’m getting ready for my life.

And one last thing. Your mom is right; eat your veggies.

Strawberry Lime Coconut Smoothie

2010-04-29T15:35:00.001-06:00

Yesterday morning, I neglected my husband and child during the breakfast rush, hoping that they could learn a lesson in self-reliance. But when I heard “Honey? She’s requesting a strawberry smoothie!” I rushed in to intervene. Did somebody say smoothie? That’s right up my Allie!

The breakfast shake for the sleepy-eyed kiddo is chock full of healthy fat, fruit and protein – frozen strawberries, raw cashews, milk or yogurt and a frozen banana, but the adult version of breakfast shakes has a few more special touches. Like the Strawberry Lime Shake from Elana’s Pantry for example.

It sounded so refreshing that I had to do my spin on it. After, imitation is the most sincere form of flattery. (This rule does not apply to vanilla extract. Use the real thing, not imitation vanilla. Hmmm…butter extract? Okay. Guilty as charged.)

This smoothie is loaded with strawberries in all their low-glycemic antioxidant glory, coconut milk in its creamy medium-chain fatty acid splendor and lime, the purpose of which is of course to remind me of the “margarita horseback ride” down the a Mexican beach when my husband and I were dating. I have photographic evidence of a very tipsy engineer wearing teeny shorts covered in leather chaps. Unfortunately, posting this photo is legal grounds for divorce in Idaho.

Watch out for sinking strawberry and lime wedges!

Strawberry Lime Coconut Smoothie

1 serving vanilla protein powder
Coconut milk or unsweetened coconut flakes and water (I used fresh coconut meat and water)
Gargantuan handful of strawberries, either fresh or frozen
Fresh lime juice, a few tablespoons plus zest
Thickeners of choice: pinch of guar gum and xanthan gum, a teaspoon of glucomannan, celery, etc
Ice
Stevia, just a few drops if needed. Your strawberries may be sweet enough to not need additional sweetener.

Instructions:

You know what to do! Stick ‘em in, turn her on, watch her blend…

Fresh coconut meat = sublime

This week’s recipes were brought to you by my local grocery store’s sale on limes. All hail the key lime!

Desperate Times Call for Alcohol and Greek Yogurt

2010-04-28T06:03:00.001-06:00

Life is wonderful. Spring is in the air. Parenthood is a gift. Right? But then there are those days that want to eat your weight in deep fried Chinese sesame balls and you text your husband at 5 pm on a Friday:

-I need a drink.

-Uh oh. Little one being a pill?

-I’m not kidding. Come home now. Bring fried food and booze.

He did not bring home anything fried, but he did bring me a single drink. Now I should say that it’s not the responsible, self-loving choice to turn to food or drink in times of emotional duress. Stress eating won’t solve the problem. But sometimes it does… especially when you can’t put the screaming overly tired preschooler to bed because you’re too busy creating something in the kitchen. And that’s what this is, something.

The Cranberry Sherbet Desperation Thing

Under the influence of 1/3 of a bottle of Mike’s Light Hard Cranberry Lemonade (I’m a cheap date), I tossed in whole frozen cranberries, greek yogurt and stevia into the food processor.

Don’t lick the food processor bowl and blade. Use your finger like a civilized person.

Scoop into a ramekin.

Pour your drink over the top for a fizzy, adult sherbet float. Ignore the melodious strains of “I don’t want to go to bed!” and sink into a happy place. And then get someone else to do the dishes.

Pancake Sunday: Coconut Pancakes with Coconut Lime Glaze

2010-04-26T06:20:00.001-06:00

I’m going to have to change the name of this blog to Pimp My Pancakes. Is it as catchy?

Another Sunday brought another stack of delicious pancakes. Due to my coconut flour issues in my last batch, I had to increase the coconut flour to 3 TB. Using the Vita-Mix to pulverize the flour and also letting the batter rest for an hour (such patience I have!) helped the flour absorb more moisture.

As always, the measurements are subjective - unlike the SATs or trying to get out of a traffic violation where you’ve been caught on film.

Coconut Pancakes

2-4 TB coconut flour (depending on the brand you’re using)
1 tsp freshly squeezed lime juice, I used Key Limes
2 tsp chopped macadamia nuts
1/2 tsp baking powder
1 egg plus 2 whites
sweetener to taste. I used 20 drops of NuNaturals stevia drops.
pinch of salt

If you need more moisture, you can add more lime juice, coconut water or coconut milk to thin the batter. Also, you may want to add 1/4 tsp of coconut extract to the batter. I’m out so I omitted that.

I was too lazy this morning to whip the egg whites separately, but doing so will give you more batter volume and fluffiness. However, the risk of waking up a crabby child with a noisy handmixer “outweighed” my desire to have fluffy low carb pancakes this particular Sunday morning.

Hey, I happen to have an open young Thai coconut! I scooped out a bit, chopped it into chunks and stirred it in the batter.

Mix up pancake ingredients, let rest to absorb moisture if needed, pour it on hot griddle greased with coconut oil.

Glaze

1 TB freshly squeezed lime juice, I used Key Limes
Lime zest
2 TB powdered erythritol (or other granular sweetener)
1 tsp chopped macadamia nuts
Optional: dollop of plain greek yogurt

Mix all glaze ingredients together until well incorporated. Drizzle over pancakes. Top with remaining macadamia nuts and/or unsweetened toasted coconut. I ate these with a big glass of green smoothie, loaded with spinach and lime.

Like this flavor combo?

Public Service Announcement: Eating whole foods can damage your taste buds

2010-04-24T06:35:00.001-06:00

I’m concerned that I have irreparably damaged my taste buds over the last few months with my emphasis on whole foods, mainly vegetables. I’ve been stocking up three times a week on produce. Crazy.

Vegetables can damage your sense of taste.

Evidence for this conclusion?

Proof: Vega now tastes good to me.
Proof: Amazing Grass tastes good to me.
Proof: Life’s Basics Plant Protein tastes good to me.

This morning, I *almost* put a scoop of Amazing Grass into my coffee, just to try it out. Then the limbic part of my uncaffeinated brain screamed “Don’t Do It!”

This seems proof enough even in a court of law that all this healthy mixtures and whole foods can damage not only your taste buds, but seriously impair your judgment as well. Wait a second. These may be made from whole foods, but they’re not actually whole foods! Whew! Dodged that bullet.

Anyway, I received a few samples of Sequel Naturals’ newest product Vega Sport: Natural Plant-Based Performance Protein (yes that just rolls right off the tongue, doesn’t it?). It was serendipity as I had just ran out of my giant container of Xtend (branched chain amino acid recovery drink) and I decided not to replace it for now. I’m tired of the artificial colors and sweeteners and want to give my body a break. And here was an all natural recovery drink that came my way. Ah, serendipity.

The purpose of a recovery drink is to speed the repair (um, recovery?) of your body after intense exercise. The intensity or duration of exercise breaks down muscle fibers, which is a good thing so that they can rebuild themselves more strongly, but it can put you out of commission. Recovery drinks accelerate that healing and repair process so you can get back to what you love (or hate) doing: exercise.

According to their site:

Vega Sport Protein provides a complete array of key performance enhancing benefits including:

Improves exercise performance
Maintains strength during workouts
Increases muscle protein synthesis
Develops and maintains bone strength
Assists in muscle cell repair after exercise
Reduces inflammation, soreness and fatigue
Reduces length of recovery between training
Provides immune support following exercise

Here we have the Berry flavor, which is naturally, green? I’ve said it before and I’ll say it again – can you add some beet powder or something to make the berry flavor pink? Aesthetically pleasing? No. Effective recovery? Yes.

Post Bikram shake. Vega vanilla with added salt (I sweat several gallons), pumpkin puree, cinnamon, ice and a bit of stevia. It was much yummier with the added ingredients.

Post-spin and during weightlifting workout. Berry flavor with a several frozen strawberries, 1 cup water and ice. No added sweeteners since the strawberries were sweet enough. It’s the green one of the left, not the berry colored Xtend on the right.

As an added bonus, I can show how bad ass I am by glugging a green swampish drink in the weight room to intimidate men at the squat rack. How does it taste? Vega still has a slightly chalky taste and earthy flavor, but it’s good. That is, once you’ve adapted by eating embarrassing quantities of vegetables. What wasn’t fun was dribbling this down the front of my pink yoga shirt, looking like fungus was growing on my workout clothes.

If you’re looking for a recovery drink that’s not loaded with artificial colors, artificial sweeteners and other disturbing ingredients, try out a few samples of Vega to see if you like it. The only thing disturbing is the color…

I am still omnivore, hear me roar, but I eat veggies and plant-based protein. Remember, you don’ t need to be vegan to appreciate and eat more plant-based protein. I won’t tell your carnivore friends on you.

What happens in Vega stays in Vega.

The Earth Day Shake: Coconut & Lemongrass Smoothie

2010-04-22T07:39:00.001-06:00

I’m continuing with my Pan Asian theme here for Earth Day.

I had mung bean porridge (sprouted mung beans simmered in coconut milk, cinnamon sticks and vanilla) mixed with 1 scoop of Life’s Basics for breakfast this week.
I had kim chee salad and bok choy pureed soup (congee-style) with eggs for lunch.
I’ve eaten tofu, and shirataki, and edamame, oh my!

After reading a recipe for a lemongrass smoothie on Alison Anton’s site, I was intrigued. I’ve been wanting to cook with fresh lemongrass (I keep dried lemongrass in my cupboard for curries), but the only thing easier than just sticking a fresh stalk in the blender would be to stick it directly into my esophagus? Sounds perfect for lazy me (I expend all my energy at the gym and recycling. So I need a shortcut). I snatched up a few stalks at the Asian Market and am loving the unique flavor it gives to smoothies. So Happy Earth Day to you and our planet with this Asian Earth Day Smoothie.

The Earth Day Smoothie

Small handful of organic spinach or parsley. Preferably raised and hand-harvested by Buddhist monks.
half a stalk of lemongrass (my lemongrass stalks are dainty, so if yours are the size of leeks, use a smaller piece), cut into chunks
1/2 inch piece of peeled ginger
1 carrot or half an apple, cut into chunks
1 scoop of plant based vanilla protein powder, this is Earth Day after all.
Water, a splash of coconut milk or coconut water (full of electrolytes) or nutmilk (or water and a scoop of dried unsweetened coconut)
Stevia or sweetener to taste
Ice

If you’d like this thicker, consider adding in half a celery stalk or cucumbers. Trust me, it’s surprisingly refreshing and delicious! So there you have it – protein, healthy medium-chain fats from coconut, fiber, greens and yumminess.

I started to open this young coconut (how many miles did it travel to get to my grocery store? Hmmm…I don’t want to know.), then I decided that I didn’t want to spend Earth Day in the Emergency Room so I added dried coconut instead.

But wait, my mama didn’t raise a quitter. I grabbed my meat basher and hacked away before 7 am, Nature’s true alarm clock for those still sleeping in my household.

Into the freezer until it’s time to leave the house and a mini-glass to taste it. Yum.

Objects in photo are yummier than they appear.

I had this after my Bikram sweat-fest, so I added a hefty pinch of sea salt.

Yoga = earth friendly

Bikram (heating up a room to Mumbai temperatures during Boise’s spring) = not so earth friendly.

Want to see some other meals and snacks I decimated this week? Oh I know you do!

There’s that hat and sweatshirt again. I actually had my hair done recently so I no longer need the hat for all photographs.

Sliced grapefruit, celery/black soy bean salad, roasted sweet potatoes with a dusting of mesquite powder, grilled frickin’ expensive free-range chicken and mushrooms topped with sugar free ketchup.

Smoked Alaskan salmon, badly chopped red onion, flat leaf parsley, Greek yogurt and capers about to get all jumbled together for one lovely spread.

My salmon spread on a homemade walnut/almond flour cracker for an afternoon snack. Did I say a cracker? I meant 5 or 6.

Asparagus soup (courtesy of the Vita-mix) drizzled with hot sauce, thai cashews with a dollop of cottage cheese. Remember I saved all those asparagus ends?

Yes, the infamous breakfast in a jar. A definite rarity for me but irresistible and more fun than just scraping it out with my fingers. Nom. Nom. By the way, this purchase was a mistake. I didn’t read the ingredients and it has added sugar and palm oil. I can have all natural/fresh ground almond butter in the fridge, have a spoonful and leave it at that. The added sugar creates a siren song (a siren scream more like it). “Allie! Allie! Eat me!!!!” Don’t buy nut butter with added sugar.

Buckwheat, raisin and walnut porridge cooked with egg yolk, rolled into balls and then rolled into maca powder for a little post-workout snack to tide me over until lunch, which was SEVERAL LONG minutes away.

A slice of April’s Pumpkin Protein Bread. Turned out sliceable and delicious! April is my new inspiration to keep in the game.

Any good eats for you this week?

Special Guest Post: Mothers and Monsters

2010-04-21T06:07:00.001-06:00

This is a super duper extra special guest post from MY MOM about the Monster.

The real Cookie Monster is not nearly as cute and cuddly as this one. If you are a bariatric patient or struggle with these issues, please shout out a supportive comment. We’re all in this together.

As I’ve discussed in my About Me page, my mom had bariatric surgery after a lifetime of painful diet pendulum swings. She is beautiful (always has been), funny (at times. Stop recycling puns mom. Kidding, she’s hilarious. But I’m serious about the puns; they must stop.) and a poignant writer. I love you mom. Every day is Mother’s Day for me.

****************************************************************************

Monsters

I couldn’t feel more exposed if I were to strut down a ramp buck-naked. But I can bear to bare all if it’ll help somebody, including myself, to find a little more courage to take charge of ourselves, our bodies, our potentials, our identities. I’m sure you know by now that I am 28 months out from laparoscopic Roux-en-Y surgery. I lost 170 pounds in 14 months, and I have rebounded about 25 pounds. I can’t tell you how profoundly grateful I am that there was this surgical option. Of all the things I could say about how I look, how I feel, and what I hear from other people, the most important thing about this amazing weight loss is that it has given me hope and a bright vision for my years to come.

Ah. But there is a snag, a relentless monster under the bed that wants to snatch that hope away and drag me back to obesity, horrible pain, self-doubt and hopelessness and depression.

Over a life-time of yo-yo dieting I have come to know this monster that resides somewhere deep inside me. It’s the monster that screams “Feed me ice cream and candy and pie and Cheetos and don’t stop ever!” It cannot be satisfied. It wants to control my life from night and day…and too often I have let it. And when I’ve let it, this monster has stolen my identity and enslaved me—a slave to carbs. And yet I have learned that I can drive that snarling beast back to wherever it lives and put it to sleep, even into a deep coma. It isn’t complicated, but fighting a monster as nasty as this takes weapons and will. And to tell you the truth, even a little weapon and a little will can succeed.

My monster is awakened by high glycemic carbs, to which I am very sensitive. Of course, eat too many at once and I dump. For you non-post-gastric bypass folks, “dumping syndrome” can be caused by eating too many carbs, as well as other factors, and it comes with loss of focus, maybe sweating and feeling sick for starters: instant punishment for stepping over the line. But I learned that I can eat just under that line all day long and not dump. Ha ha! Fooled the monster? No such luck. Eating under the radar wakened the monster that had disappeared for two years, during which time I was not even tempted to eat badly and lost weight easily.

Now the fight is on.

I know from speaking to many folks that most people either know this monster or sense that it exists in them. The few people who claim they can eat anything, anytime and it not affect them are either too stupid or too insensitive to know the difference or want you to think they are better than you. In any case, they can’t understand my food issues and frustrations and I would resolve never to have a second conversation with them on the subject.

A raging monster must be slain…again. And again and again. Here are some of my weapons of self-defense:

Eat high glycemic carbs as though they were poison. For me they are.
Eat more protein. Count those grams! They repulse and subdue that monster.
Limit caffeine to a minimum: Ugh. Why excite the monster.
Limit or cut out sweeteners. I’m horrible about this but I know they stir the monster and scream for more and more…and more, and more.
Exercise! Walk, bike, anything! Just move. It's a beast slayer.
Weigh on Monday mornings only…don’t obsess. I have enough obsessions already.
Write down everything I eat and jot down notes.
And pray. Yes-you read that right. This is way too important to deny that help.

I don’t mean to sound “cute” or corny by calling this screaming urge a monster. There is nothing cute about it. When I call it a “monster,” I really mean MONSTER, the difference between life and death, a bright future or a life of pain, freedom from bondage or constant harassment to eat, eat, eat, and pay a terrible price. The hardest part is getting started. Again.

Super Deal on Nutiva Coconut Oil and Wholesome Sweeteners Raw Agave

2010-04-20T12:51:00.001-06:00

You can get Wholesome Sweeteners Organic Raw Blue Agave, 44 Ounce Bottle (Pack of 2) for $13.78 with FREE shipping when you use the “Subscribe & Save” option! You can cancel the Subscribe & Save at any time and shipping is FREE. You’ll see the discount reflected after you add it with Subscribe & Save. Perfect for making those raw cookie dough balls that a certain yogini makes!

Get your raw coconut oil on with Nutiva. Amazon has Nutiva Organic Extra Virgin Coconut Oil, 15-Ounce Unit (Pack of 2) for only $10.40 when you use the “Subscribe & Save” option. Coconut oil of this quality usually costs about the same as my first car.

As always, please remember that prices on Amazon.com change frequently. Thanks to my big sister for forwarding me the deal! Yes, we are indeed Amazon Women. And not just because we’re giant.

Pancake Sunday: Peanut Butter & Chocolate Chunk Pancakes

2010-04-18T10:40:00.001-06:00

Before we move onto the rockin’ pancakes, I want to give a shout out to Mimi who’s helping out with O2Max and Max Prom, a cool program that is helping teenage girls adopt healthy habits while getting ready for prom. (Don’t even ask me about my prom experience…it involved my date dropping me back off on my doorstep and returning to the prom by himself.) I’m all for helping our girls realize firsthand how great they can feel when they exercise and eat right – NOT pounding themselves into oblivion running mile after mile if they hate running, skipping meals or bingeing on french fries dipped in melted ice cream.

With that said, I workout regularly and eat more than your average rhino and have a much better butt than most Pachyderms. I’m continually looking for inspiration and Jessica over at the evil How Sweet It Is delivered. I should send her a large basket of Brussels Sprouts to thank her for her Whole Wheat Chocolate Peanut Butter Pancakes because like me, she has a particular fondness for vegetables. Of course, I’d be remiss not to mention the tradition of HEAB’s Pancake Sunday which is a buttermilk stack of breakfast fun.

Low Carb, Gluten-Free Bittersweet Peanut Butter & Chocolate Pancakes

Makes 5 pancakes for one indulgent, hearty serving. Please don’t share these, I beg you.

2 TB sifted coconut flour
1 TB peanut flour (or PB2)
1 egg, 2 whites (divided)
1/2 tsp vanilla
20 drops stevia extract (or other sweetener). You’ll want the batter sweeter than the end product as stevia loses some sweetness when cooked.
pinch of salt
1/2 tsp baking powder
1-2 tsp cacao nibs
1 tsp (or more) all natural, thick chunk peanut butter, chilled
Dark chocolate shavings or chunks of Lindt 85% (or if you don’t mind the sugar, use semi-sweet chocolate chips)

I made these pancakes twice, with slight variations. The first time I didn’t bother to whip the whites and I only got 4 dense pancakes. The second time, I went to the trouble of whipping the egg whites and I got 5 lighter pancakes. Toy around with the ingredients and up the peanut butter and chocolate quotient if you want a more luscious breakfast.

Mix one egg with stevia and vanilla. Whip the other two egg whites and a pinch of salt with clean electric beaters until they form stiff peaks. In yet another bowl (because I know you love the zen aspect of washing dishes), mix the dry ingredients and cacao nibs, reserving the chocolate and peanut butter.

Mix the egg yolk/wet mixture with the flour mixture and then fold in the egg whites with a rubber spatula. Incorporate the egg whites, but don’t overmix and deflate them.

Cook over medium to medium-high heat.

NOTE: Being the devoted mother that I am, I handed my 5-year old my camera phone so she could make a documentary of her stuffed animals while I puttered in the kitchen. She vehemently denies it, but she deleted most of the photos from this pancake fest to make room for her 17 videos of a motionless collection of toys, but here’s the few photographic survivors. Speaking of film, here’s some Pancake Porn.

Nestle in a dollop of peanut butter on top of the pancake while it’s cooking over medium/medium-high heat. Have the peanut butter chilled helps make it into little balls that you can roll with your fingers to squish in the pancakes.

Carefully place a small wedge of dark chocolate next to that peanut butter so they can snuggle. Use a fork to gently push it into the center of the pancake.

I topped with shavings of Lindt 85% dark chocolate, I Can’t Believe I Have This Crappy Fake Butter Spray! and sugar-free syrup.

But it was missing something. Ah, more peanut butter!

<photo of pancakes slathered in peanut butter and chocolate shavings was too hot for this blog!> Actually, the photo is not shown due to editing. However it will be available in the Director’s Cut of my daughter’s film Stuffed Animals in Suburbia.

There are so many fun things you could do with this and I highly suggest you do.

Pimpin’ Tips & Variations:

Mix in chopped peanuts and a top with a drizzle of chocolate sauce
Top with melted peanut butter
Top with a wiser caloric choice of peanut flour mixed with greek yogurt dolloped on top
Skip the chocolate (why would you skip the chocolate?!) and mix in sugar-free jam for PB&J Pancakes
Spread peanut butter and sugar-free jelly between two pancakes for a PB&J Pancake Sandwich

Pssst - I Scored Some Amazing Grass and Survived Bikram.

2010-04-15T13:15:00.001-06:00

I first learned about Amazing Grass from Lara, Miss Thinspired herself. From the first try, I was stunned. Compared with every other greens powder I’ve tried and I’ve sampled quite a few, it’s delicious.

I’ve been using it recklessly.

Pretty nifty stats. Low calorie, low carbohydrate (plus 2g fiber) and a spectrum of superfoods.

As of right now, it’s my new favorite ‘diet’ dessert although I think it be displaced by Deb’s Peanut Butter Ice Cream that I’m making tonight. All the fitness magazines keep threatening me that Summer is indeed on the way. Despite the fact that I never plan to be photographed playing sand volleyball on a Malibu beach in a Brazilian bikini with a perfect coiffure and airbrushed spray tan, I still can enjoy some diet blender oddities that are not listed in Julia Child’s The Way To Cook (which is currently taking up space on my counter. Where can I buy goose fat in this town?).

For example, this “dessert” slushie:

1 scoop of chocolate Amazing Grass
stevia
ice cubes
1 TB dark unprocessed cocoa powder

And that’s it! A quick frozen pudding that scratches my dessert itch. Eeew. That’s kind of an unappetizing expression. How about “fulfills my chocolate need?” Better.

Naturally, Amazing Grass is several million dollars per pound (as it takes 40 bajillion pounds of green goodness to freeze dry a little container of greens). I don’t have cheap taste, which is why I use coupons when I can get them.

Yes, I actually threw in a celery stalk. Half a stalk would have been better. How’s THAT for some natural thickening power?

Then I had it again as my 1st mini breakfast.

Grassy Chia Plant-based Porridge:

1 scoop of Amazing Grass
1/2 scoop chia seeds
1/2 scoop Life’s Basics Plant Based Protein Powder (I’m in love with this stuff too)
Almond milk and water

No stevia or other sweetener needed.

I tried it yet again this morning with just unsweetened almond milk, 1/2 scoop chia seeds, 1 scoop of Amazing Grass and a sprinkling of Konjac Flour/Glucomannan powder (my latest food toy – more on that later). Results? Thumbs down. Not quite gag reflex inducing, but seriously unappetizing. Some sort of evil gelatinous synergy occurred overnight in my fridge. (Konjac and glucomannan would be excellent Scrabble words, just FYI.)

There’s green in them hills!

I added it to my post-workout chocolate shake after my first ever Bikram class today. I enjoyed the hot yoga, except for having my sweaty face in the carpet that smelled like the Official Jockstrap of the NFL. I’m going to take several more classes before I pass a judgment call on Bikram.

Fortunately, Spring is here and the other grass is amazing too.

My feet may not touch a treadmill until next Fall. Get outside and play in the grass. And if you’re indoors, play with your Amazing Grass. It’s pretty darn good, most of the time.

So if you’re not getting your vegetables from, uh, actual vegetables, just make sure you’re not getting them here.

Adorable veggie cookies by Bake at 350

The Full Monty, er, Disclosure
I DID NOT receive any free samples or kickbacks from this review. But if you buy some from my Amazon store, I just might put that toward some future shake pimpage or buying a new dishwasher.

Have you had veggies or a greens supplement today?

That’s a Wrap: Breakfast Sushi

2010-04-13T06:15:00.001-06:00

I had eggs for dinner last night, so might as well continue with the meal swapping and do sushi for breakfast. Well, something wrapped in nori and therefore called sushi.

Last night’s Burrito Omelet

I originally saw raw, riceless sushi here on Making Love in the Kitchen. And then I saw a remake here on Dairy Free Betty. And after I saw both a raw parsnip “fried” rice and a 3-minute smoked salmon breakfast sushi recipe here on Anton Nutrition, I figured it was a sign from God to make parsnip sushi. Considering I make a wasabi tuna or chicken salad nori wrap or an Asian scrambled egg nori wrap for lunch at least once a week, I figured it was time for something different. Ever so slightly different at least.

Asian gong or drumroll please…Breakfast Sushi!

Nori wrap with freshly grated parnsip, spinach, tamago (eggs cooked with rice wine vinegar, soy sauce and a few drops of stevia – then rolled), smoked salmon and avocado. I took a lemon wedge and rubbed the nori wrap, rolled it up and voila.

I am certain that I was some sort of Pan-Asian woman in another life. Or possibly Queen Elizabeth. I would be happy to live off pad thai, congee, yakisoba, miso, fried red bean paste sesame balls, green tea ice cream, sashimi and pho for 5 meals a day for the rest of my life. (Why stick with only 3 meals when you can eat 5?!) Oh and tempura. Lots and lots of tempura. And sake.

May I please have a round of applause for not only making sushi, but also using chopsticks before 7 am on a weekday?

Domo Arigato.

And without all that high glycemic white rice, I don’t look like this in a bathing suit.

After trying the sesame seed paste version of the sushi, I was much happier with the fresh taste and texture of grated parsnip, although daikon would work beautifully. The biggest problem with nori wraps is keeping my 5-year old away from them. Sheesh, this is mommy’s – go make your own girlfriend! My kid loves seaweed. Of course, she also thinks her real father is King Triton and that wearing a seashell bra is perfectly acceptable preschool attire.

(Source: Creative Screenwriting)

In housekeeping news (no, not my baseboards and floor mopping again - housekeeping of a Blogger nature), I’m changing up the blog layout a bit. Since my little blog has turned one, it’s time for a makeover. I’ll be updating my blog roll and have added….a Pimp My Protein Shake Amazon Store! Madness, I know. But apparently you all want coconut flour to make these amazing Low Carb Blackberry Pancakes, so have at it.

If you know of a great blog that should be included in my revised blog roll, let me know and I’ll follow it for a while to scope it out.

Cheesecake Reprise: Strawberry Buttermilk Ice Cream

2010-04-09T06:27:00.001-06:00

If cheesecake and melted strawberry ice cream had a love child (and I highly suggest that they should), the strawberry buttermilk protein shake would be it.

Buttermilk is my newfound favorite secret ingredient. I’ve been using it in salad dressings (eat your veggies!), marinating chicken breasts, soaking oat bran for Pancake Sunday, adding to my carrot cake pancakes and now? For my post-workout shakes. Maybe I love it so much because it contains the word Butter.

Without trying to add yet another spike in the food obsession/nutrient timing Iron Maiden, here’s a factoid about dairy, specifically dairy whey. Dairy spikes insulin and insulin stores fat like a squirrel hoarding nuts for winter, although in this case the squirrel is packing pounds of nut butter in my thighs. Whey is a fast acting protein and casein (cottage cheese) is a slow acting protein. Got it? So unless it’s Greek yogurt (which is strained to remove the whey) or cheese, I usually reserve milk or regular yogurt for the post-workout window.

Strawberry Cheesecake Protein Shake

1/2 c. lowfat buttermilk
1 c. water or unsweetened almond breeze/water combination
6 or more frozen strawberries
1 serving vanilla protein powder
1/2 tsp vanilla extract (if needed)
A hefty pinch each of guar and xanthan gums
Pinch of sea salt (especially if you’ve been sweating it out at the gym or yoga studio)
Stevia to taste
10-20 ice cubes, depending on your blender capacity

The buttermilk isn’t organic. Boo Hiss. They don’t sell organic buttermilk here and I don’t feel like culturing my own. Kefir would work, no? Perhaps coconut kefir for my vegan friends?

Oh, you want ice cream? Okay.

Strawberry Cheesecake Protein Ice Cream

Same ingredients as above except OMIT water and use less ice cubes. Use only 1/2 c. buttermilk and use a tamper to smash down the frozen strawberries and ice cubes into the blades. (This won’t work if you don’t have a blender with a tamper. Don’t use another instrument or you’ll wreck your blender.)

Thick soft-serve consistency

So thick my spoon can stand up all by itself! Nom. Nom. If you want this decadent, go ahead and put some cream cheese chunks in there.

This needs something. Ah, gluten-free granola sprinkles. Try it. It’s delicious.

And by the way, this week marks Pimp My Protein Shake’s 1 year annibirthday. Happy Birthday little blog! I gotta get another hobby…

Crisp Inspiration

2010-04-07T05:45:00.001-06:00

Gaining weight is an occupational hazard of mine. Scratch that; it’s just a recreational hazard as blogging is just my hobby. Too many sweet treats, even sugar-free, protein-packed treats can add up the calories. Since Spring has arrived, I no longer need to wear my bulky ski coat inside the house and I can also shed my other, uh, layer that has crept up on me…Lately, I’ve turned my eyes toward the Vegetable Crisper to inspire me, to tempt me and quite frankly, to fill me up.

Do you hate vegetables? Do you love them? Do you daydream about them? If you need some inspiration, check out the Tastespotting page on Salad. Besides, if you read my Donut Burger post, you probably need to look at these healthy and light photos to degrease your cell walls.

Grapefruit, avocado, greens and deliciousness.

Do salads even get more eye pleasing than this gorgeous strawberry and pansy composition?

Or here on Asparagus. Pinch me I must be in Provence.

Or how about some tarragon crepes? Get your veggies and protein in one luscious mouthful.

Turnip fries? They got that too.

Spinach hummus anyone?

My point is, we all need a little inspiration when it comes to keeping it ‘fresh’ in the kitchen.

Here’s what I’ve been up to:

Last night’s ginormous sheet of roasted veggies: baby carrots, broccoli, parsnips and celery spritzed with olive oil and sprinkled with sea salt.

Served with steamed Mahi Mahi taco and homemade salsa (in lettuce wraps for me, corn tortillas for the other folks).

And since I was already chopping, I sliced and diced an extra red and yellow onion for the fridge. Remember, convenience wins every time! Not that I’m going to snack on onions, but what a great topping for tomorrow’s breakfast pizza! Grocery list and meal plan in the background.

I tossed a few pounds of asparagus into the sink basin to wash. Snapped off the ends (save them for Vita-Mix asparagus soup) and put into the fridge for another day.

As a delightful parenting bonus – I moved the fruit basket from the kitchen to the dining room table. The fruit consumption of the 6 and under crowd has skyrocketed in the past few weeks! Note the free Weight Watchers magazine (remember that deal?); Vegetarian Times is hiding underneath. I’m not a vegetarian, but I love the inspiration.

Do food photos inspire you?

Almond Flour Deal: Honeyville Blanched Almond Flour Sale

2010-04-06T05:52:00.001-06:00

Thought I’d pass this deal along. They have the best blanched almond flour for baked goods recipes (such as Elana’s Pantry). I bought a bag to keep in the freezer. This deal ends today, so if you’re interested, check it out.

DON'T MISS OUT ON YOUR CHANCE TO SAVE 15% ON YOUR ENTIRE ORDER*! USE COUPON CODE "NOFOOL" DURING CHECKOUT. HURRY, SALE ENDS TOMORROW, TUESDAY, 4/06/2010 AT 6:00 PM PST. DON'T FORGET TO STOCK UP AND SAVE ON OUR NEW FREEZE DRIED MEATS, ALMOND FLOUR, FREEZE DRIED GRAPES, AND SELECT SMALL CANS OF FREEZE DRIED FRUITS.

TO ORDER, VISIT:
http://store.honeyvillegrain.com
Just a friendly reminder that the Honeyville Food Products Sale ends tomorrow evening, 4/06/2010, at 6:00PM, PST (Pacific Standard Time). Don't miss out on your chance to save 15% on your entire order.

Just browse to http://store.honeyvillegrain.com and add items to your cart as usual. During checkout enter the coupon code NOFOOL on the second page of checkout and click Apply to activate your discount. Your savings will automatically be deducted from the total.

Don't forget to take advantage of even deeper discounts in our Clearance Section. Visit us online at http://store.honeyvillegrain.com/clearance.aspx. If you have any questions or concerns, please contact us directly at the phone number or email address below.

Guest Post: 3 Things You Must Do to Lose Fat

2010-04-06T05:45:00.001-06:00

Hey y’all, Susan from Workouts For Home was kind enough to give me a guest post. Unlike me, Susan is frequently mistaken for a Brazilian supermodel and actually IS a certified personal trainer with smart, sensible advice.

Cheers,

Allie

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Top 3 Things You MUST Do For Successful Fat Loss

I am constantly being asked to share my fat loss "secrets" with people looking to drop a few pounds. Tips, and tricks they can use to get an edge on fat loss. But the truth is, there really are no secrets. Just the facts. And I am going to share them here with you today.

Here are the top 3 things you MUST do for successful fat loss:

1. You must eat a clean and properly portioned diet.

No amount of exercise can make up for a crappy diet.

After all, what you eat is about 80% of why your body currently looks the way it does.

You must avoid foods high in calories, trans fat, high fructose corn syrup, artificial sweeteners, refined sugar and flour, nasty processed foods (anything in a bag, box, or can), and ALL fast food.

Essentially, anything that was man made.

You must focus on eating whole, natural foods if you want to not only feel better and increase health, but lose the unwanted pounds. This would include fruits and vegetables, lean protein (I know you already know all about why protein is so important, thanks to Allie), healthy fats, and 100% whole grain.

Overconsumption is also a big issue as well, you must keep those portions in check.

Unfortunately, we have evolved to think we need more food than we actually do. But you can work to reverse this trend. At your next meal, try starting by taking only 75% of the food that you would normally put on your plate. Then pay attention to how you feel while you are eating and stop when your body feels satisfied, not when your stomach is physically full.

2. You must engage in total body resistance training.

You must add muscle to your physique. Not only is muscle wildly metabolically active, burning more calories than fat, but it has much better shape and tone than fat. And when you have more muscle you simply look better.

Not sure how to start? Here’s what to do.

Choose 3 exercises with compound movements, those that incorporate multiple joints and muscle groups, and complete them one after another with little or no rest in between each one.

For example, here is a great beginner’s strength training mini-circuit that you can do right at home to get started.

Kneeling push ups - 8 repetitions
Bodyweight squat - 10 repetitions
Elbow plank - hold for 30 seconds

Complete these 3 exercises without resting in between each one. After the elbow plank, you can rest for 1 minute and then repeat the circuit 1-2 more times. For more advanced exercisers, just add 2-4 additional mini-circuits to this one for a full fat blasting workout.

These types of full body exercises will give you the biggest burn for your buck and I guarantee they will have your heart pumping and the sweat flowing!

3. You must incorporate high intensity interval training into your exercise regime.

Research shows that high intensity interval training (HIIT) burns more calories and fat than the traditional long, slow distance cardio that so many people currently rely on for fat loss.
Research also shows that, not only will you burn more calories during your exercise session but you will be burning calories for 24 - 36 hours even after you stop!

Did you get that? I will say it again. You will burn calories for 24 - 36 hours after you stop exercising! Even while you sleep! That doesn’t happen when you walk on the treadmill at 3.0 mph for an hour.

And because you only need to engage in this type of training 3x/week for 10-20 minutes, it is simply the most efficient way to burn fat.

Here are a few beginner’s HIIT protocols to get you started:

Find a long hill in your neighborhood and walk up it as fast as you can. Walk back down and repeat for 10 minutes. ~ advanced: sprint up the hill and walk back down.
In a swimming pool, swim as quickly as you can to the end of the pool as you can and then slowly swim back. Repeat for 10 minutes. ~ advanced: complete this exercise for 15 - 20 minutes.
Either outside or on a treadmill, alternate 15 seconds of fast walking with 15 seconds of slow walking for 20 minutes. ~ advanced: alternate running with walking.

I guarantee that if you start to clean up your diet and incorporate resistance training and HIIT into your exercise program you will start to see the unwanted fat melt right off your body!

Your Personal Trainer,

Susan Campbell, MS, CSCS

For more information on resistance training and high intensity interval training to burn maximum fat in minimal time using fast and effective home workouts, please visit http://WorkoutsForHome.com.

Follow me on Twitter: http://twitter.com/SusanCampbell24
Friend me on Facebook: http://www.facebook.com/physiologix

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Allie here. Thanks Susan! This is GREAT advice. In a protein and healthy fat packed nutshell, Diet, Total Body Resistance and HIIT make fat melt off thighs like ice cream in July. Make it happen and you’ll get results.

Pancake Sunday: Carrot Cakes

2010-04-04T19:55:00.000-06:00

Happy Easter!

I ran out of my Bob’s Red Mill coconut flour and bought a new kind from Amazon.com. And when I say bought, of course I mean overbought, as I ordered the 6-pack without ever having tried it. (As far as I’m concerned, that’s a much easier way to come by a 6-pack than hours of Forrest abs.) I bought Let’s Do Organic Coconut Flour and sadly, it’s not working out. The texture is coarse rather than pulverized into a flour consistency unlike the other brands I've tried (such as Bob's Red Mill, Aloha Nu and Swanson, which have all worked great).

Uncooperative coconut "flour"

Regardless of my technical difficulties, these pancakes were still worthy of the Easter Bunny.

Carrot Cake Pancakes
Makes 4-5 lower carb, gluten-free pancakes

2-4 TB coconut flour (my recipe usually calls for 2, but using this coconut flour I needed 4, pretty much doubling the recipe’s calories.)
1 egg + 2 whites
A few drops of maple extract or vanilla extract
1/2 c. grated or shredded carrot
1/2 tsp baking powder
pinch of each: baking soda, salt, freshly grated nutmeg
1/4 tsp cinnamon, apple pie spice or pumpkin pie spice
few drops of liquid stevia, or other sweetener of your choice
If needed, 3 TB buttermilk, milk or non-dairy milk (using Bob’s Red Mill you may need moisture, using Let’s Do Organic I didn’t need any additional moisture as the batter was too wet.)

Mix the eggs and milk and whip to a frenzy. Use a sifter or a strainer to shake the coconut flour, baking soda, salt and baking powder into the eggs while whisking (or put everything into the blender).

Your batter will be thick and will coat the whisk without dripping off. Hopefully, unless of course your coconut flour is being stubborn. Ahem. Fold in the carrots.

Cooperative carrots

Coat your pan in coconut oil, a bit of butter or nonstick spray. Cook over medium heat until set. Flip ‘em carefully since there’s no gluten to hold these guys together.

Top with toasted pecans or walnuts and drizzle sugar free syrup with reckless abandon and utter disregard for going to the expense and trouble of using organic ingredients and then topping with an artificially sweetened syrup. These go well with a giant mug of coffee (or coffee alternative such as my beloved Roastaroma) sprinkled with cinnamon.

Pimpin’ Tips & Variations:

Just finished working out? Fold in plump, juicy raisins.
Got more calories to spare? Fold in toasted chopped walnuts or pecans.
Top with whipped cream cheese.
Need a cheat meal? Cut a slice of real carrot cake, cover it in maple syrup and call it a pancake.

After these pancakes, I put the coconut flour into the Vita-Mix to see if I could get a flour consistency but my batch of coconut flour cupcakes failed like sunken soufflés. And there was much weeping and wailing and sadness in the household…

Please oh please someone send me a recipe where coarse coconut meal will work!

The sad little cupcakes that couldn’t.

Salvaged into an Easter butterfly by Martha Stewart’s inspiration with a sugar-free buttercream frosting

See here for more of my coconut flour pancake experiments
See here for my Carrot Cake Shake
See Elana’s Pantry for her Carrot Muffins with Coconut Flour recipe
See Fitness and Spice for Joanna’s recipe for A 2 Carrot Cake
See Chocolate Covered Katie’s crazy compendium of carrot cake lovin’

Beauty and the Bookshelf

2010-04-03T06:09:00.001-06:00

Does it come as a surprise that someone who blatantly uses the terms FABULOUSNESS and BLENDERIFFIC with reckless abandon is actually a bit nerdy? I love to read, but I’ve traded in my 18th century British Literature textbooks for non-fiction tomes about health and nutrition.

Many nutrition books and most magazine articles still tout the low fat and high carb dogma. I don’t subscribe to the low-fat/high carb/high cardio philosophy, not even remotely. If you love cardio (such as spinning, mountain biking, nordic skiing, running, walking), then heck yes, pursue it mightily as part of a fit lifestyle, but DO NOT spend miserable hours on an elliptical at the gym, especially if you hate it. There are faster, more enjoyable ways to get physique results.

As for the fit and nutritious bookshelf, it’s time for my book report but I haven’t finished my diorama. I also read a few books that I don’t agree with, because research and ‘facts’ about health change even faster than Lady Gaga’s latest look.

I’m hoping to make Beauty and the Bookshelf a regular feature here on PMPS, so come on in and ‘whey’ in on your favorite, or least favorite, books, philosophies and programs.

A little light breakfast reading on the day after Christmas. I’m lucky that my MIL has an amazing natural health and nutrition library! 1st breakfast was lowfat cottage cheese, a serving of mashed roasted sweet potatoes, cashews with a side of almond milk coffee.

Note that some of these books contradict each other. It’s just the way research and opinions works; find what works for you by experimenting. I don’t wholeheartedly endorse all these methods either, but I’ve found at least something of value in each of them.

Books that are worth “checking out” at the library:

The Truth About Beauty, Kat James. This book opened my eyes to the world of eating higher fat, whole, organic foods that help support blood sugar. My athleticism and body type require more protein and slightly less fat than this approach, but it’s a great read. Kat healed herself from an eating disorder, so I highly recommend this for anyone struggling with E.D. issues (that’s eating disorder, not the other E.D.).
Inflammation Nation, Floyd Chilton, Ph.D. Yup, we are all inflamed.
The Rosendale Diet, Ron Rosendale, M.D. This goes hand in hand with Kat James’ philosophy of managing leptin and insulin.
The Zone, Barry Sears, Ph.D. We all know the zone, right?
Protein Power, Michael & Mary Dan Eades, M.D.
Atkins for Life, Robert Atkins, M.D. (Atkins doesn’t have to be about the induction period where you eat super low carb and limited vegetables. The ongoing plan is about veggies and protein AND complex carbs.)
The Metabolism Advantage, John Berardi, Ph.D. A great guide to ramping up your metabolism and workout program. Eat complete protein, eat superfoods, eat regularly, train hard and train smart. And a boatload of veggies.
Precision Nutrition handbook/system, John Berardi, Ph.D. – I own this and love it.
Spa Medicine, Simpson, Sinatra, Suarez-Mendendez. This is a great reference for different modalities of alternative and integrative health.

The Metabolism Advantage: An 8-Week Program to Rev Up Your Body's Fat-Burning Machine---At Any Age (9781594863233): John Berardi Ph.D. C.S.C.S.: Books

On my “want to read” list:

Good Calories, Bad Calories, Gary Taube.
Go Dairy Free, Alisa Marie Fleming
Thrive, Brendan Frazier

Other suggestions from the readers out there?

Now I’ve mentioned this in my rambling About Me post, but Susan Powter’s Stop the Insanity led me down years of eating, well, eating insanity. I strived for fat free and was even a fat free vegan for a year. I lost a lot of weight. At first. Then I ate more grains, less vegetables and always tried to avoid fat like parachute pants and shoulder pads. When I became an omnivore again, I spent 10 years eating carbs with little fat (with inevitable rebound bingeing on carby fatty food – Mexican, fried tempura rolls, etc), and like most Americans, not nearly enough vegetables. High carb/Low fat eating as a way of life can be a recipe for an eating disorder, or at least a glycemic rollercoaster to Fat Storageville.

The Truth About Beauty: Transform Your Looks And Your Life From The Inside Out (9781582701950): Kat James, Oz Garcia: Books

Protein Power: The High-Protein/Low-Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your Health--in Just Weeks! (9780553380781): Michael R. Eades, Mary Dan Eades: Books

Daily Quiz
Want a chance to live forever in the Hallowed Halls of Shakedom? Name this musical and I will name a shake after you! No Googleing!

What can I do, my dear, to catch your ear
I love you madly, madly Madam Librarian...Marian
Heaven help us if the library caught on fire
And the Volunteer Hose Brigademen
Had to whisper the news to Marian...Madam Librarian!
What can I say, my dear, to make it clear
I need you badly, badly, Madam Librarian...Marian
If I stumbled and I busted my what-you-may-call-it
I could lie on your floor
'Till my body had turned to carrion....Madam Librarian.
Now in the moonlight, a man could sing it
In the moonlight
And a fellow would know that his darling
Had heard ev'ry word of his song
With the moonlight helping along.
But when I try in here to tell you, dear
I love you madly, madly, Madam Librarian...Marian
It's a long lost cause I can never win
For the civilized world accepts as unforgivable sin
Any talking out loud with any librarian
Such as Marian.....Madam Librarian.

What’s on your bookshelf? What nutrition/fitness books do you love? Which one ruined your day/life?

Inflammation Nation: The First Clinically Proven Eating Plan to End Our Nation's Secret Epidemic (9780743269650): Floyd H. Chilton, Laura Tucker: Books

Get Your Protein On

2010-04-01T06:34:00.001-06:00

I recently wrote a guest post on Workouts for Home on why I eat protein, or at least try to eat protein. I admit that my brain still craves only carbs topped with fat, but my body wants to be fed massive quantities of vegetables with lean proteins.

Want the gist of protein’s benefits?

I hate to be a name dropper, but I’m best buds with super hero celebrity macronutrient… Protein. While energy providing complex carbohydrates and cell nourishing healthy fats are great too, protein’s where it’s at.

Are these carbs too “complex” for you?

Why reach for protein?

Protein is satiety producing. It makes you feel longer and less likely to get your hand stuck in the vending machine reaching for Skittles at 3 pm.
Protein is thermogenic. It uses more energy to process than carbs or fats. Think of it as a compulsive spender. We want that spender to put us into caloric debt! (Although I probably spend about 4,500 calories per day just daydreaming about carbs… doesn’t that increase my metabolic rate?)
Protein can displace the calories in your diet from carbs or fats, promoting better body composition. Incorporating protein rich whole foods into your diet works well for long term fat loss by displacing empty calories or simply too many calories.
Protein helps build muscle. We’re not talking big biceps or even bigger thighs, we’re talking lean body mass which keeps things high and tight and burning calories, even at rest. (Take THAT gravity!)

Sounds like an infomercial, doesn’t it? Protein even helps you lose weight, while you sleep! Call now and you’ll also receive free lean body mass increases! Protein sounds too good to be true. So what’s the problem here?

A “big” problem here in North America is that we may be material girls, but we live in a refined carbohydrate world. Women in particular tend to reach for foods that are high in carbs and fat more than protein (ahem, Krispy Kreme, cough, cough.). Or who wouldn’t rather have a frosty sprinkled covered frozen yogurt (high carb sugar bomb) more than a chicken breast with steamed vegetables? Even healthy foods may not be giving you the results you’re after. A banana topped with almond butter isn’t as good a choice as lowfat cottage cheese topped with almonds for burning stubborn fat off those lunch lady arms.

The good news is that lean protein doesn’t need to be boring. Think of protein as Indiana Jones - boring archeology professor by day, smokin’ hot adventurer by night.

Indy digs protein, and for archeological treasures.

Great protein sources:

lean red meat: try a light and lean beef stroganoff loaded with sautéed mushrooms with rich tasting 2% Greek yogurt instead of full fat sour cream. Served over riced or mashed cauliflower.
tuna/Alaskan salmon: try a wasabi and light mayo/Greek yogurt tuna or salmon salad wrapped in a sheet of toasted nori.
chicken breast: try a marinated and moist chicken breast, pan seared and served over over a bed of greens with a homemade flax and olive oil Dijon dressing.
yogurt (especially strained or Greek style yogurt): try a stevia sweetened mousse mixed with natural cocoa powder for breakfast, a snack or dessert. Or try Greek yogurt sweetened with stevia and topped with toasted walnuts and plump blackberries for your afternoon snack instead of a box of crackers.
cottage cheese: don’t like the texture? Puree it in a food processor with stevia and vanilla extract for a delicious pudding.
tofu and edamame: natural soy protein is always a better bet than processed soy powders. Enjoy tofu in stir fries or silken tofu pureed like a pudding.
protein powders (hemp, rice, pea, casein, whey or milk blends): perfect for smoothies or mixing into low glycemic pancakes.
beans: chock full of fiber and flavor.

So start displacing some calories in your diet. In simple terms, it means swapping ice cream-laden milk shakes for natural protein shakes. And please don’t buy the gross pre-made bodybuilder brands in the aseptic containers, make your own.

Caveat Emptor (translation - let the dieter beware):

Protein still causes an insulin rise, although dramatically less than carbohydrate.
Excessive calories, even from celery and chicken breast, are still excessive. Good luck eating 1,000 calories of celery though; that would be a part-time job.
Protein rich foods are acid forming in the body. Make sure you’re eating fruits and vegetables to maintain a proper pH balance and taking a greens powder supplement.

So no matter how you get your protein on, just get in. And don’t forget your veggies.

Cheers,

Allie