The Birth of a Morning Runner

Salutations and Good Vibrations Everyone! It's Fr-Fr-Friday!

It's been a little while since my last post, but haven't made anything ah-mazing that I wanted to share with you. I tried lentil meatballs which were tasty when i put them in spaghetti sauce, but didn't hold their shape. So it just ended up being tomato saucy lentil meat. Without the sauce they were pretty much high-protein sawdust balls. YUM.

I did make a yummy stir-fry which I will share with you, so don't you worry. There IS a point to my babbling.

The past two weeks I have been a clinical dietitian working at Jackson hospital here in Montgomery. It is not as scary or as dreadful as anticipated and all the dietitians are so sweet. There is a thread of hope for clinical work. A thread. In a giant blanket of foodservice management. Thread.

Since we don't have to be in until 9, I actually have time in the morning to think, eat, and wake up and (drumroll please) RUN. I know, I know. Morning running + me = No bueno. I always lack motivation to do anything except some exhausting games of tetris and facebook stalking in the morning, but glory halleluah I am starting to run in the morn'. I'm trying to be good and exercise just about everyday so I can indulge in the holiday season! And that fact that it's good for you, and makes you feel good! By the time I get home for the day I'm ready for dinner, and after that is too dark for a run so I made myself do it and run in the morning. It's actually been quite nice. My pace is pretty slow, but by golly I'm still running! Sounds like my southern is coming out....

If you too want to make the transition to working out in the morning, here's some tips:

1.) Plan ahead. Set everything out the night before. Clothes. Watch. Ipod. Sneakers. The works. This will leave you with more time for exercise and less time fumbling for your headphones in the dark.

2.) Just do it. Don't think about it, just get up. Trust me. If I think about it, I give myself time to come up with all the reasons I shouldn't go running. When the alarm goes off, I'm up and ready. Pretty sure I wouldn't be able to do it otherwise.

3.) Enjoy it. Don't make your morning routine something you dread. Don't feel bad you didn't run the WHOLE time. I am finding I can run longer with short breaks now and then. When it comes down to it, you're still running the same time, and that's all that matters. Push yourself, but don't beat yourself down. What's the point of all the endorphins from exercise if you make yourself feel bad?! As Elle Woods would say....

"Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands"

Save your husbands and take a walk : )

If you need another motivator, as if my Tony Robbins speech didn't win you over already, here's my playlist for this weekend. A totally random but motivational mix of tunes!

Send Me On My Way - Rusted Root
Die Young - Ke$ha (yes, I even took the effort to do the dollar sign)
Show Me Love - Robin S
Good Feeling - Flo Rida
Pound the Alarm - Nicki Minaj
Only Girl (In the World) - Rihanna
Take Your Time (Do It Right) - SoS Band
La La La - LMFAO
Borderline - Madonna
Jump Off - Lil' Kim
Now That We Found Love - Heavy D & The Boys
Be Gentle With Me - The Boy Least Likely To

I bet you're already out the door!

Here's a quick and simple stir-fry you can make for dinner after your anti-husband killing workout.

Stir Fried Veggies & Tofu
serves 2
1 pkg tofu, drained, and cubed (or 1 lb boneless, skinless chicken breast, cubed)
1/4 cup soy-sauce
1 green onion, chopped
1 clove garlic, minced
1 T cornstarch
1 tsp red pepper flakes
1/2 cup water
1 tsp ground ginger
1 onion, chopped
1 green pepper, chopped
3 cups chopped collard greens (or any other vegetable you want)


Start by combining the soy sauce, water, cornstarch, garlic, ginger, and green onion in a closeable container.

Add the tofu (or chicken), close and marinate in the fridge at least 3 hours, or overnight.

Heat a large skillet over medium-high heat and coat with cooking spray. If using chicken remove from the marinated, add to pan, and cook until no longer pink inside, reserving the marinade.  If using tofu, add the vegetables first and cook until tender, about 7 minutes.

Add the tofu and marinate and cook until mixture is thickened.

Serve over a bed of rice, or like me in a giant collard green "wrap". Look at the size of that leaf?!

Enjoy the weekend and look for another post soon!

Double, Double Toil & Trouble

Where did the weekend go?! I'm pretty sure it was Monday yesterday if I'm not mistaken. if only weekends and weekdays could switch places for just a bit. Is a year too much to ask?!

Since I've been neglectful of regular blog updates I decided to give you a double whammy today. A workout AND recipe. Too kind, I know but what's a girl to do.

Here's another lower body circuit for you. I did have an upper body workout, but that is when I messed up my back, so decided to not post it just in case y'all wanna sue me for a herniated disk. Sinfully Nutritious is not responsible for any injuries or unsatisfactory results from any posted recipes or workouts. There's my disclaimer. Proceed with caution ; )

Lower Body Circuit II :
(I used a set of 10 lb. dumbbells, but use what is comfortable for you.)

Complete entire circuit 3 times through.

30 seconds each of:
Duck Walk (4 steps forward, 4 steps back)
Box Squats ( Lunge on left, Sumo Squat, Lunge on Right, Sumo Squat, and Repeat)
Single Leg Squat - Right 
Single Leg Squat- Left
Single Leg Deadlift- Right
Single Leg Deadlift- Left

2 sets of:
30 sec. Squat Jump
30 sec. Running Stance (stationary lunge while pumping arms like you are running)

1 min. Russian Twists

For your convenience, here is the interval timer I used here.


After you're all sweaty (or maybe before so you can dig in after), why don't you whip up a vegetarian comfort classic, Neatloaf! It's a meat-free meat loaf made with lentils and tofu. I know, the words "tofu" and "lentils" aren't exactly salivating, but I have to say this was the best "meat" loaf I have made so far. The best part was it was moist and stayed together unlike past recipes that crumbled apart as soon as my fork touched it. It had great flavor, and can make it a great dinner if you are trying to cut down on red meat. It's also ketchup-less, which may be a mortal sin when it comes to meat loaf, but the topping is just as good, and good for you!

Neatloaf
serves 4
adapted from My Vegan Cookbook

Topping:
1 6oz can tomato paste
1 T apple cider vinegar
1 tsp onion powder
1/4 tsp salt
1 tsp stevia (or sweetener)

Neatloaf:
1 cup green pepper, chopped
1 cup onion, chopped
1/2 cup button mushrooms, chopped (about 4-5 mushrooms)
1/2 pkg firm tofu
1 cup oats
2 T cornmeal
3/4 cup cooked lentils
1 T topping mixture
1 T soy sauce
1 T cider vinegar
1 tsp  garlic powder
1 tsp onion powder
1/4 tsp salt
1/4 tsp cumin
1/4 tsp thyme
1 tsp stevia (or sweetener)
1 tsp mustard
1 tsp chili powder

Start by mixing together the topping mixture in small bowl and set aside.

Next, start cooking the pepper, onion, and mushrooms in a skillet over medium heat sprayed with cooking spray for about five minutes, until softened.

Preheat your oven to 375 degrees and cover a baking sheet with a large piece of foil sprayed with cooking spray.

While the veggies are cooking, combine the remaining ingredients in a bowl. Add the cooked veggies, and mash to combine everything. It will appear a bit crumbly, but trust me it will stick together.

Transfer the mixture to the baking sheet, and form into a loaf with your hands. Spread the remaining topping mixture over the top and sides of the loaf. This was a little difficult to spread, but it doesn't have to be perfect.

Bake for 20 minutes, cover with foil ( I just wrapped the foil around the loaf, which is why I started with a large piece), and bake an additional 10 minutes. Let it cool 10 minutes before slicing.

Serve alongside some homemade mashed potatoes for a meatless twist on a classic comfort dish. Who knows, maybe the neatloaf will replace your meatloaf! Hey, a vegetarian can dream can't she?!

Happy Sunday!

Just Another Southern Sunday

Happy Fall Y'all!

I have to say it feels more like the first day of Summer than Fall here in Montgomery. Yesterday was a balmy, 87 degrees. Nothing says Fall like almost 90! For my favorite season of the year, I am missing my New England weather. Apple picking, chilly mornings, and pumpkin delights. Oooh Pumpkin Delights.... And of course this year's Pumpkinfest is on my birthday! Of all the years, it HAD to be this one. My luck entirely.

But I can't complain, the weather is just as gorgeous, and there is plenty of fall to come. And yet another successful southern recipe gone sinfully. I shall now call these recipes "Sinfully Southern's". While I can't have my gorge of apples this season, I can have me some new recipes to try, and am loving it.

This one came out surprisingly outstanding. I know how much biscuits and gravy are a staple here, and wanted to try my own spin on it, and boy was I satisfied! The biscuits weren't pretty, but the best tasting foods are usually not. And the gravy was creamy and tasty, with none other than some tofu! If you look at the picture below, you would think it were chicken, I swear. Thank you Ree Drummond for my favorite way to cook tofu now!

Sinfully Southern Biscuits & Gravy
serves 3 (2 biscuits, 1/3 of gravy)

Biscuits:
1/2 cup whole wheat flour
1/2 cup all-purpose flour
1/2 T sugar
1/4 tsp baking soda
3/4 tsp baking powder
1/2 cup buttermilk (or skim milk mix with 1/2 T vinegar, and let sit)
1 tsp oil
1/2 T cold butter, cut small

Preheat oven to 425, and spray a baking sheet with cooking spray.
Combine the oil and buttermilk, and set aside.
Sift together the dry ingredients, and cut butter in until mixture resembles coarse crumbs (i just used my hands).
Make a well in the middle of dry mixture, pour in milk, and stir until just combined.
Turn out onto a floured surface, and knead about 8 times.
Roll out dough, and cut into 6 biscuits. If you want to make them prettier you can use a biscuit cutter, but I just cut them into 6 pieces with a knife. Transfer to baking sheet.
Brush tops with milk, and bake 10-12 minutes, until golden brown.

Biscuits anxiously awaiting some gravy

When your biscuits are baking, you can whip up this easy gravy! If your not ready to take the leap into tofu, I suggest trying it with lean ground turkey. I cannot say how this would be, but I can approve of the tofu version!

Milk Gravy:
1/2 package firm tofu, drained (or 1/2 lb lean ground turkey)
1 T soy sauce + 1 T water
1 cup soy milk (or milk of choice)
1 T flour
1 T oil
salt and pepper

 First, you want to cook off the tofu. I followed Ree Drummond's recipe here, but reduced my soy sauce to lower the sodium, and replaced with extra water. You can also simply buy reduced-sodium soy sauce.

Heat a non-stick skillet to medium heat, and spray with cooking spray. Add tofu and mash with a potato masher thoroughly. Allow it to cook about 5-7 minutes, stirring occasionally until it starts to brown.
Add the soy sauce, and cook another couple of minutes, until it resembles chicken. You may be able to pull a fast one on your unexpected guests! Or you may find out you actually like tofu. Like I said, this is my new favorite way to make it.

Looks like chicken!

Remove from the pan and set aside, and then add oil.
Whisk the flour into the oil, stirring constantly, until mixture starts to turn golden brown. Don't let it get too dark or it will burn.
Once it has started to brown add milk, whisking constantly. Once mixture starts to thicken, add in tofu and season with salt and pepper.

Mhmm Gravy!

That's all there is to it! I cut my biscuits open and poured that saucy gravy right on top. Served of course with some oven fried okra! I will be making this again for sure. Perfect for any meal!

Enjoy Today!

Sweet Home Alabama.

Cue Lynyrd Skynyrd! My day consisted of finishing my application video for my dietetic internship to the Alabama State Department of Education. From setting up, memorizing, filming, and editing, I can see all of what goes into making a video that's just 3 minutes long! Not that I've spent the last few hours sitting in front of this computer screen or anything, but felt what's another half an hour! And thus this blog child.

After making Oh She Glows' Crispy Breaded Tofu Strips, which took me back to my chicken nugget days, I've been inspired to try new tofu recipes. I adapted this recipe for my own version of parmesan crusted tofu! Yum! Add some angel hair, marinara, and a slab of mozzarella and you'd think you were having a chicken parm dinner. Not having marinara OR mozzarella, I opted for a bed of kale and a herb salad. A nice dinner regardless.

Parmesan Crusted Tofu
serves 3


1 package firm tofu, drained and pressed
1/4 cup milk
1/4 breadcrumbs
3 T grated parmesan cheese
1 1/2 tsp italian seasoning


First you want to start by pressing your tofu. I once never bothered to actually do this step in recipes, but after ACTUALLY doing it, I noticed why. The texture, and ability to pick up flavors is much better when you press it. Just drain your package of tofu, remove and wrap in a kitchen towel. Place a heavy book on top, and let it press for at least 20 minutes. I found another great use for my nutrition books!

While your tofu gets a good pressin', you can set up the dredging station. Pour the milk in a shallow dish. Combing the breadcrumbs, italian seasoning, and parmesan cheese in another shallow dish. If you have whole wheat breadcrumbs even better! Or if you have seasoned breadcrumbs you can omit the italian seasoning.

These colors remind me of Easter! With the weather we've been having, it feels like Easter is right around the corner anyway.
Next, preheat your oven to 400 degrees, and spray a baking sheet with non-stick spray.Once your tofu is pressed, slice it lengthwise into 6-8 pieces. I opted for 6, since my tofu wasn't as firm since I bought a new brand. Won't do that again! Then let the dredging begin! Dip each slice into the milk, then fully cover in the breadcrumb mixture. Transfer to your baking sheet.

I'm surprised at how much better these pictures came out compared to my usual. My camera has a mind of it's own, and decides when it wants to take good pictures. Other than that I usually get blurry out of focus crap. I guess I'll just look on the bright side at the way these pictures came out.

Now, bake these breaded slices o' heaven for about 20-30 minutes, until they are golden brown and crispy. F.Y.I your kitchen will smell delicious in the process.

These are good substitutes for chicken if you're trying to limit your meat intake. Serve just like you would chicken. I personally think slathered in a bath of marinara with some crusty bread sounds about right.

Any other ideas?