Eggplant Parmigiana & Healthy blueberry and walnut muffins

Thank you for such wonderful comments on my last blog! I love reading your comments.

For the majority of our society, I think it is unfortunate that people can't truely enjoy/look forward to a meal on-the-go (restaurant/fast food). Perhaps you enjoy it while you are eating it but I think most people would agree that if you eat out more than 2-3 times per month, there is generally some feeling of guilt, uncomfortable fullness, bloating or unhappiness. Although I agree with many people that eating out (on occasion) should be a time to enjoy something new or different (even if it is higher in calories, fat and sodium than your normal foods) without feelings of guilt, there is no reason why you can't create restaurant-style meals at home. For people who feel as if you don't have time to cook, think back to the last time you ate out/ordered out and how long you waited/stood in line for your food. Also, think about what you paid for your meal? Sure, it may seem as if restaurant/fast food is quicker and cheaper than preparing your own food but in the bigger picture, you have so much more to look forward to (and save) by creating your own healthy meals.

For example, let's look at the nutritional breakdown of the Caribbean Salad, served at Chili's, if we were to prepare it:
Fresh pineapple - 1/2 cup (chunks): 41.5 calories
Mandarin (tangerine) oranges - 1 small: 40 calories
Dried cherries - 1/2 ounce: 50 calories
Green onions - 1/2 cup sliced: 12 calories
Cilantro - 1/8 cup: 1 calorie
Honey-lime dressing:
1 tbsp honey: 64 calories
1 fl. Ounce lime: 8 calories
Grilled shrimp: 4 oz: 120 calories

If you were to serve yourself this salad (which would be rather simple, cheap and quick to prepare at home) over a bed of romaine lettuce (1 cup shredded = 8 calories) your meal would come to 344.5 calories. Doesn't this meal sound super yummy and healthy? Why not try it tonight for dinner?
Need inspiration? Here is a beautiful shrimp, feta, cucumber, tomato salad that my dad made (I'm very impressed because my dad isn't a big salad eater)


On average, I only have a colorful salad as the main part of my meal once or maybe twice, a week..but you've seen my "barbara" salads, I put anything and everything in them. But if salads as a "main" dish aren't your thing, how about my latest creation.
All credit goes to my mom who prepared this dish for us on Friday evening. All I can say is YUM!!! Although we modified the recipe (which I am giving you today), the original recipe only came to 350 calories per serving.

Eggplant Parmigiana
2 cans No salt added diced tomatoes (add your own herbs and spices)
1 Large Eggplant
1 egg
2 tbsp water
2/3 cup Panko bread crumbs
1/8 cup Parmesan cheese
1/2 - 2 tbsp olive oil
1 cup part-skim mozzarella shredded cheese

1. Heat oven to 350 degrees. Open cans of tomato sauce, lightly rinse and drain.
2. Cut eggplants into 1/4 inch slices. Mix egg and water in shallow bowl.
3. Mix bread crumbs and Parmesan cheese in shallow bowl.
4. Dip eggplant into egg mixture, then coat w/ bread crumb mixture.
5. On a non-stick skillet over medium heat, heat pan w/ 1/2 tbsp oil. Cook eggplant slices for about 5 minutes, turning once, until light brown. Repeat with the rest of the slices (adding 1/2 tbsp oil if needed).
6. Place half of eggplant in ungreased rectangular baking dish (11 x 7 x 1 1/2") overlapping slices slightly. Spoon half of tomato sauce over eggplant and sprinkle w/ 1/2 cup shredded cheese. Repeat with remaining eggplant, sauce and cheese.
7. Bake (uncovered) for 25 min. or until sauce is bubbly and cheese is lightly brown.


Here is my tofu, white bean, baby tomato, zucchini, garlic mixture that I cooked on a non-stick pan w/ 1 tsp olive oil...it went perfectly, alongside steamed broccoli, with the eggplant.



Ready for dessert?

Healthy Blueberry and Walnut muffins
(according to my family and Karel, these are the BEST muffins I have EVER made)
Makes 18 muffins

Wet ingredients:
1 egg
1 apple (peeled, then shredded)
1 tsp vanilla extract
1 cup milk
1 tbsp honey
1-3 tbsp water (at the end)

Dry ingredients:
2 tsp cinnamon
2 tsp baking powder
1 cup whole wheat flour
1/4 cup oats
1 cup blueberries (fresh, washed)
2 tbsp chopped walnuts
2 tbsp chopped dark chocolate (or shaved)

1. Preheat oven to 350 degrees.
2. Mix together dry ingredients (except blueberries). Stir until combined.
3. Mix together wet ingredients (except water). Stir well.
4. Pour wet ingredients into dry bowl and mix. Add blueberries.
5. Add additional water until batter is easy to mix (consistency should look a little lighter than pancake batter).
6. Pour a heaping TBSP of batter until muffin tin (about 3/4 full).
*optional: top with a sprinkle of cinnamon sugar
7. Bake for 30-40 min or until top of muffin is golden brown.

Do you eat out?

I love preparing my own food. 99% of the time I do not enjoy waiting in line or sitting down and waiting for someone else to make my meal. Since Karel and I only eat out when we travel (although whenever I can, I like to bring along some of our favorite foods) I enjoy new places and trying new things, especially if it is a vegetarian-friendly place.
If you eat out 1-2 times a month, it's likely that your meals will not affect your performance and/or weight loss/maintenance so long as you are still being conscious of what you are eating, how much you are eating and making wise choices based on your current training/exercise routine. However, if eating out is a daily/weekly occurrence, it is likely that the fat, sodium and/or calories in your on-the-go meal is a limiter in your quest to live a healthy and balanced life....even if you are choosing the "healthy" options.

The problem with restaurants and fast-food is that food-items can be deceiving. Because so many places offer "healthy" items it would be natural that you would gravitate to that part of the menu in an effort to make a "healthy" option.

The other day I saw a commercial for Chili's and I went to the nutrition guide to check out the selections. I can't remember the last time I went to Chili's so I was also interested in what would be available for a vegetarian, like myself.

If I sat down and ordered from the menu I would first have to ask for "no meat/fish" for one of the salad selections. But, let's say that I did eat meat/fish and ordered a yummy salad, I'd probably order the CARIBBEAN SALAD which includes fresh pineapple, mandarin oranges, dried cherries, green onions, cilantro and honey-lime dressing. With your choice of grilled chicken or grilled shrimp. That sounds SUPER healthy AND yummy. Well, let's take a look at the nutrition facts, shall we???

Large Chili's CARIBBEAN SALAD w/ grilled shrimp
Calories: 920
Fat: 44 grams
Sat fat: 9 grams
Carbs: 112 grams
Protein: 20 grams
Sodium: 1330 mg

Well, since you were so good ordering from the "healthy" part of the menu "AKA Salads" (um, is a 920 calorie salad, with 1330 mg sodium and 44g fat considered "healthy"??) AND you worked out A LOT that day, you probably deserve a desert.
You once again want to choose "healthy" so you go with a mini shot. But I'm sure you will want to choose 3 because why choose 1 shot when Chili's offers you 3 to create your own sampler?


Sweet Shot Warm Double Chocolate Fudge Brownie
Calories: 420
Fat: 24 grams
Sat fat: 14 grams
Carbs: 51
Sodium: 25


Well, there you have it. Your semi-healthy restaurant two-course meal comes in at 1340 calories and 68 grams fat. Talk about "healthy"....Yeah RIGHT!?!?

When I go out to eat at a nice restaurant, I typically order a salad IF the salad is filled with deliciousness. I would def. go with the Caribbean salad (without the meat/fish) at Chili's because I like spending my money on a salad that includes more than lettuce, tomatoes and croutons. However, because I always try to look at on-line menu's ahead of time, I would be sure to specifically ask for the Guiltless Grill Caribbean salad which comes in at 450 calories (which is calculated with the meat).

For many of us (vegetarian athletes) who desire more than just a salad and the bread basket (YUM BREAD!) perhaps you want more than just a salad. So, you order pasta, pizza or some type of vegetarian-friendly dish when eating out.

I think Eggplant Parmigiana is a great meal for vegetarians (or any person). However, look what your "healthy" vegetarian meal looks like when you order it at a restaurant....

Macaroni Grill Eggplant Parmigiana
Calories:800
Saturated fat: 14 grams
Sodium: 1450

Since you are probably use to arriving to a restaurant hungry because you "saved" your calories (never go into a meal starving, always have a 50-100 calorie protein or fiber snack around 20-30 min before arriving to the restaurant) it is natural that you would want a salad before your entree is served.
How about a Fresh Green salad at
320 calories
5 grams saturated fat
300 mg sodium


Once again, your "healthy" meal at Macaroni Grill comes in at 1120 calories, 19g saturated fat and 1750 mg sodium. I'm assuming after this meal you don't want desert but just in case you do...
Tiramisu
Calories: 1120
Saturated fat: 48 grams
Carbohydrates: 135 grams
Sodium: 88 mg

I will give you time to digest this blog before posting my super healthy Eggplant Parmigiana & overflowing healthy blueberry muffins.


What is your favorite place to eat at and what is your favorite thing to order?
Do you eat out on a weekly/monthly basis?

Sweet-treat popcorn

Half of my friends have babies right now and the other half are pregnant. Ok, maybe not everyone I know but thanks to Facebook and blogs, it sure seems as if everyone I know is popping out a baby. That day will come for Karel and me...down the road. I wonder if she/he will be a slowtwitch athlete like mommy or fast-twitch like daddy? :)

Well, regardless if you have kids, are pregnant, don't have kids or consider yourself a doggy/kitty-mommy (am I normal for thinking that Campy is my "child" right now?) we all deserve a sweet treat every now and then.

Enjoy my homemade popcorn with a little sweet twist.

Sweet-treat popcorn
1/2 cup popcorn kernels
1 tsp canola oil

2 tsp melted dark chocolate
1 tsp natural peanut butter
1 tbsp raisins
1 tsp cinnamon
Drizzle of honey

1. In a large pot (with a lid), combine kernels and oil and mix until coated.
2. Turn heat to medium and pop kernels (about 5-7 min.). When you hear kernels popping, lift up the pot (which is covered) and give a shake every 30-60 sec.
3. When popcorn is finished, remove from heat and let cool for 5 min.
4. When popcorn is cool, heat chocolate and peanut butter for 60-90 sec. When melted (better to undercook and keep cooking in 15-30 sec. intervals rather than overheating) stir together.
5. Place 1 1/2 cups popcorn in a large baggy (or large bowl) and add melted chocolate/peanut butter. Toss.
6. Add raisins, cinnamon and honey and give another toss.
7. Enjoy now or if using a baggy, place in refrigerator for later in the day.

Just Cruisin'

Although it was strange traveling alone with Campy on Thurs, I wanted to come a day early to visit my parents. First I visited my good friend Kelly in Tampa to see baby #2, 7-day old Alex. Campy was super excited to run around in Kelly's backyard but was 10x more excited to see his grandparents at his mansion-resort (aka - a house w/ a pool in the backyard). On Friday morning I met up with one of my athletes, Andrea, at the Gills YMCA and we had a great 1-hr tempo run on the treadmill (chatting away), followed by a good core session and a 30-minute swim in the chilly outdoor pool (they just re-filled the pool and turned on the heater.....brrrr).
Karel and our friend Tyler came in late to my parents on Friday night and I was super excited to see Karel. My good friend Mallory was supposed to come with Tyler (her BF) but she is sick :( Get better soon Mallory!!
My alarm went off at 6am on Sat morning and I was SO excited for my long run. Almost 2 hours of running on the schedule and I couldn't think of doing it anywhere else, besides Starkey Park. My parents live 3 miles from the entrance of Starkey Park (paved and off-road trails for bikers, walkers, runners, etc. which connects to the Suncoast Trail, also for bikers and runners) so I had a good 9 miles in the park to look for deer, squirrels, turtles and bunnies.

It was a little cool in the morning but it warmed up fast. With my garmin, music, pink fuel belt and Hammer visor I was set and ready to go.

The run was great. This was my longest run of the year, thus far, so I tried to run a bit slower than normal. Well, everytime I looked at my Garmin, cruising along at my comfortable pace, I was running under 8 min/miles. I figured I would just stay steady and enjoy my pace while it lasted. After my run in the park, I headed home and picked up the pace for the last 2 miles. Still feeling good in an aerobic-zone, I was pleasantly surprised with my pace. I was smiling my whole run because it's been a while since I've felt comfortable running. Sure, I still get my leg weakness every now and then (piriformis syndrome) but I know how to deal with it and not let it slow me down. I took the whole off-season to work on my weakness's (strengthening my butt and hips) and I'm glad I'm focusing on quality workouts over quantity.
No more 'Junk' mileage for me and based on my splits, I think I'm heading in the right direction for the Rock N' Roll Half Ironman (Macon, GA in May) and Ironman Wisconsin.

Stats for my run:
1 hour and 55 minutes
Total: 14.8 miles
Average Pace: 7:49 min/mile
Mile 1: 8:11
2: 8:03
3: 8:08
4: 7:44
5: 7:48
6: 7:48
7: 7:46
8: 7:47
9: 7:50
10: 7:43
11: 7:46
12: 7:47
13: 7:37
14: 7:33
.8: 6:10
(I saw Karel taking Campy for a walk so I finished my last .2 miles walking with my boys).

After my run, I wished Tyler good luck for his race (Karel's race was at 6:30pm, Tyler raced at 11:50am) and I joined Karel for an easy spin on our bikes.

I absolutely LOVE riding my bike (typically I bike my run route but sometimes I just spin on the trainer...it's not a fast ride and I don't look at my pace) after I do my long run. Because of my past injury and experience with eating after a long or intense run (it takes me a while to be able to feel comfortable putting something in my stomach), I need a long warm-down after my longest run. I was super happy to ride with Karel and even more happy that we saw a group of our Gearlink Friends as we were riding. We turned around to catch them and it was great to ride like old times (Karel and I met/were set-up on a Gearlink team Wed. night bike ride). I guess I was so excited to see everyone that I jumped in on their rotation and after 2 times rotating I told Karel that my legs were toasted and I would need to stay in the back.

It was great to just draft behind the group and enjoy TriMarni (what a comfortable and smooth bike!). After 10 miles with the group, Karel and I headed home (in the wind-OUCH!) but once again, gotta love drafting. Karel was steady and fast and got us home quickly. What a great 1 hour, 20 mile recovery ride.

When we got home from our ride my dad was anxious to try out a new lens on his camera so Karel and I had a little photo session with my dad. How fun! :)
After the photo session, Campy woke up from his nap.....


and joined me by (not in) the pool as I stood in the water for an "ice" bath.
After 10 min of icing and a quick shower, it was time for eggs, a strawberry and blueberry whey protein smoothie and my homemade whole wheat walnut and blueberry pancakes. YUM!

Worth the Wait

I've waited 2 1/2 months to write this blog and now I don't know what to say.
I'm speechless (or wordless). Nothing can describe the feeling of getting something new.........

especially when it is a new bike.

My typical off-season training (especially after my last LONG race) involves a lot of road biking. After Ironman Kentucky in Aug, I hung my tri-bike (Black Hawk) on the wall and my road bike and me did a lot of riding. I was ready to ride my Black Hawk towards the end of Jan (craving my aerobars) but unfortunately, my Black Hawk was sold a few days before X-mas. However, shortly after x-mas, Trek came out with the first ever Carbon WSD (women specific design) Tri bike.

Karel was super excited to get me on a Trek, considering that my small size (I'm 5 feet "short") is very hard to fit on a tri bike. My options are really small because I feel most comfortable with 700 wheels (rather than 650's). Therefore, I have to have a frame small enough for my size but a seat that will go down enough to let me reach the pedals.

Well, I let Karel do what he loves to do and find me a bike.
Since we were able to sell my Black Hawk for a great price, we decided to "go big or go home" and build a Project One.

Trek offers Project One bikes which are custom bikes, built just for you. You design the bike, the paint scheme (if you want a custom paint job, it is more money), the components, etc.

Karel and I picked out the custom paint job and I let Karel do the rest. The sad part....we waited and waited and waited for the bike to be built. Because the bikes are made in the US at the Trek factory (Wisconsin) and are hand built and hand painted, it takes a lot of time.

But finally....TriMarni came! How exciting, I even have my name on my bike.

Karel and I love the bike. For me, it fits perfectly. I love everything about it. Compared to my road bike, it turns really smoothly. It is a soft ride and the bike is just so comfortable for me. I absolutely love it and I can't believe it is mine.
Although biking is gradually becoming my favorite sport (I think I love all 3 sports - swim, bike, run equally) I never thought that I would have a bike like this. Since Karel is the true cyclist, I always felt as if he should get the "latest and greatest". I just love to train and race and to me, it doesn't really matter what I ride so long as it is safe and reliable....and it fits. I feel really lucky that Karel wants the best for me (especially when it comes to cycling) and I really appreciate all of his time and effort to build this bike for me (he built it in a few hours), fit me on it and add the last minute details on it.

I hope you enjoy TriMarni as much as I do!!
*if you have questions about the specifics of the bike or other Trek bikes, just leave a comment and I will ask my bike mechanic :)

Spinach fruit salad & Peanut Butter, Oatmeal Raisin Cookie

On Tuesday morning, after my 4 mile run, I was getting my bike ready for an intense 1 hour and 45 minute interval session (once again, thanks Karel for the killer bike set!) and a story on Good Morning America caught my attention.
Orthorexia - an eating disorder which afflicts those who have an over-the-top obsession with healthy food. In a junk-food obsessed nation, orthorexica are preoccupied with avoiding 'impure' foods and may become emaciated.
Here's the story:
Orthorexia
Although this is a recently new (or talked about) term, this condition probably does not affect the majority of our population. Just like other eating disorders (anorexia, binge eating, anorexia athletica, overeating, overexercise, night eating, bulemia and EDNOS (eating disorder not otherwise specified) the percentage of people who are clinical diagnosed with x-eating disorder is very small. However, there are certainly many people out there who live their life undiagnosed with an eating disorder and just excuse unhealthy behaviors for "being healthy" or "being active".

According to the story/article, this obsessive-compulsive illness occurs in individuals who refuse to consume "impure" foods and lose dangerous amounts of weight.

Here's another article that my friend Jennifer Hutchison, R.D. posted on her blog.
This article really got me thinking.
On one hand, the media tells us over and over that we MUST READ FOOD LABELS in order to know what we are eating, how much we are eating and to limit ourselves from unhealthy food choices. Based on this article, kids are developing an unhealthy relationship with food because their parents are obsessed with making sure they eat only what would be considered uber-healthy.

Consider these statistics:
Found here
Source: Flegal, KM, Carroll, MD, Ogden, CL, Curtin, LR. Prevalence and Trends in Obesity Among US Adults, 1999–2008. Journal of the American Medical Association. 2010; 235–241.
National Center for Health Statistics. Chartbook on Trends in the Health of Americans. Health, United States, 2008. Hyattsville, MD: Public Health Service. 2008.

*Over two-thirds of U.S. adults are overweight (BMI 25-29.9) or obese.
All adults: 68 percent
Women: 64.1 percent
Men: 72.3 percent

*Over one-third of U.S. adults are obese(BMI >30)
All adults: 33.8 percent
Women: 35.5 percent
Men: 32.2 percent

*5.7 percent of U.S. adults are extremely obese (BMI >40)

Here's the fascinating one....
*Less than one-third of U.S. adults are at a healthy weight (BMI 18-24)
All adults: 31.6 percent
Women: 36.5 percent
Men: 26.6 percent

I feel our society, active individual or not, DOES have an unhealthy relationship with food. Despite the number of people overweight or obese in our nation, there is an overwhelming amount of information on "how to lose weight" but for some reason, it ISN'T WORKING.

And now, instead of news stations discussing in great detail the concerns of fast food options, restaurant portions, school lunch options and unregulated "diet" supplements, the news is coming out with an article telling people that if you "obsess" over your food you will get an eating disorder.

You know my #1 and #2 philosophy of eating healthy:
1) If you eat well most of the time you don't have to worry 'bout the rest of the time
2) Life is about consistency and balance

When it comes to living a life of activity and healthy eating, it is important to create healthy habits that can be continued no matter how old you are, no matter where you live/travel or what time in the year. Certainly, your life changes, as should your eating. However, by having a healthy relationship with food you are going to get so much more out of life.

Believe me, a healthy relationship with food doesn't happen overnight. Especially if you are an athlete, it can be hard to see food as fuel, alongside trying to maintain/lose weight, prevent disease/illness and feel satisfied throughout the day.
I'd love to hear your thoughts of healthy eating? Do you have a healthy relationship with food or are you working towards a healthier relationship with food?

To get you started with a healthier relationship with food, enjoy my latest creations.

Spinach fruit salad
In a large container:
Spinach
Strawberries (sliced)
Grapes (sliced)
Oranges (sliced)
Feta cheese
Sunflower seeds
Raisins
1-2 tbsp lime juice
*optional - hard boiled egg





Peanut Butter, Oatmeal Raisin Cookie
1 1/2 cups oats
1 banana (mashed)
1/4 cup chunky natural peanut butter
1/4 cup raisins (chopped)
3 tbsp skim milk
1-4 tbsp water (to help with softening the batter)
1 tsp vanilla extract
1 tbsp blackstrap molasses
2 tsp cinnamon
*Preheat oven to 350 degrees

1. Mix all ingredients together (I used a fork). Add 1 tbsp of water to help with stirring.
2. On a baking sheet lined with tinfoil (sprayed with a little nonstick spray), spoon 1 tbsp cookie batter onto foil and press to make a flat cookie (I used a little cooking spray on the palm of my hand to press each cookie).
3. Bake for 12-15 min. or until cookie edges are golden brown.
(These are delicious!)

Campy's Play date

If you are a regular to my blog, you probably know how much I love Campy. He has taught me to make the most out of my days (it saddens me that dogs don't live as long as humans) and to focus on Balance in my life.
Since adopting him in Oct 2008, I find I love him more and more everyday. Karel, who was never a huge dog lover (he's a cat-man) has developed a love for all dogs but most of all, he LOVES Campy! He said that Campy makes him less nervous at his races because Campy puts a smile on his face.
If you are new to my blog,
here's how we decided that we were ready for a dog
and how we ended up getting Campy

A few weeks ago, Campy found his sister (or so we think). Here's the story of how
Campy found his sister

I was super excited for Monday because Campy had a play date with his sister Xuxa and Xuxa's brother Charky. Special thanks to Sandy for letting us come over and enjoy a BIG backyard. Campy loves being off the leash!

What fun to see Campy run around and play. He LOVES to run!!! Considering that Campy is super fast, he really enjoys being chased :)





The resemblance is unbelievable!

Mushroom, swiss and tofu burger + Spinach, orange and feta salad

Reason #8 to be a vegetarian:

Hardee's 2/3 lb Monster Thickburger



As if 1/3 lb beef patty wasn't enough? When you order the 2/3 lb monster thickburger, not only do you get 2 1/3 lb charbroiled 100% Black Angus beef patties, 4 strips of bacon, 3 slices of American cheese and mayo on a sesame seed bun, but your order comes with:
1320 calories
850 calories from fat
95 grams of fat
35 grams of saturated fat
210 mg of cholesterol
3020 mg of sodium
46 g of carbohydrates
2 g of fiber
5 g of sugar
70 g of protein

Do you want to know the other 7 reasons to be a vegetarian?
1/3 lb original thickburger
1/3 lb cheeseburger
1/3 lb mushroom and swiss thickburger
1/3 lb bacon cheese thickburger
1/3 lb low carb thickburger
2/3 lb double thickburger
2/3 lb double bacon cheese thickburger

But since you are an athlete it's likely that you seek a healthy alternative to burgers. So, why not go with a salad and a Frappe at McDonald's? Sounds healthy, right?
Large Mocha Frappe



680 calories
250 calories from fat
28g fat
18g saturated fat
1g trans fat
80 mg cholesterol
200 mg sodium
96g carbohydrate
1 g fiber
87 g sugar
10 g protein

Premium southwest salad w/ grilled chicken

320 calories
9g fat
3g saturated fat
70 mg cholesterol
960 mg sodium
30 g carbs
6g fiber
11 g sugar
30 g protein

Don't forget the salad dressing....
Newman's own ranch dressing (2 oz)
170 calories
130 calories from fat
15g fat
2.5 g saturated fat
20 mg cholesterol
530 mg sodium
9g carb
4g sugar
1 g protein

I don't know how people expect to lose weight (let alone feel good) when eating/ordering out? Not only are the portions at restaurants too large for your own good, but just look at the added sodium and fat to make your food "oh-so desirable". Heaven forbid the food comes unsalted and you find your meal unappetizing.

I created my own burger last night, in honor of the Hardee's commercial I saw on TV. I hope your waist line and heart find enjoyment in my vegetarian burger.
Enjoy!

Mushroom, swiss and tofu burger
Serves 2
4 large mushrooms (Sliced)
1 clove garlic (chopped)
4 thin slices brick Swiss Cheese (or 2 slices deli Swiss cheese)
1 veggie burger
4 thick slices firm tofu
1 tsp olive oil
1 tsp horseradish
2 x 100% whole wheat bagel (search for a bagel less than 250 calories)
or
2 x sandwich thins
(optional: Jalepenos)

1. Toast bagel or sandiwich thin
2. On a non-stick skillet w/ 1 tsp olive oil, cook garlic and mushrooms.
3. On same skillet, when mushrooms are golden brown, remove mushrooms and garlic and cook tofu until golden brown (use a spray or two of non-stick spray).
4. Cook veggie burger in microwave for 75 sec (remove from baggy).
5. After bagel or sandwich thin is toasted, place 1 slice cheese (or 1 thin slice cheese on each sandwich thin) on top side of bagel and microwave for 30 sec.
6. On other side of bagel or thin, spread horseradish sauce.
7. For open face sandwhich thin, place a few mushrooms and garlic on cheese and top with 2 slices tofu. Finish with 1/2 veggie burger (sliced into strips).
8. For bagel, place a few mushrooms and garlic on bottom of bagel and top with tofu and 1/2 veggie burger (sliced into strips). Add jalepenos if using them, and close with top of bagel.




Spinach, Orange and Feta salad
In a large Tupperware container:
2-3 cups Spinach
2-3 large roma tomatoes (sliced)
1/4 cup chopped onion
2 fresh chives (sliced)
8-10 baby carrots (chopped)
1 orange (sliced) + juice from orange
1 apple (sliced)
3 hard boiled eggs sliced (2 whites, 1 whole egg)
2-3 tbsp sunflower seeds
2-4 tbsp feta cheese (reduced fat)