Kodiak Cakes

Since school is out and I have plenty of time in the mornings to make a big breakfast, I thought I would share one of my favorite grocery finds: Kodiak cakes.

Kodiak Cakes is a company that makes all sorts of pancake & waffle mixes, dessert mixes, oatmeals and granolas. While I haven’t tried many of the products, the two pancakes and waffle mixes I have tried are delicious!Screen Shot 2017-05-10 at 11.35.10 PM

The two I have tried are the Protein Packed Flapjack Mix and the Protein Packed Peanut Butter Flapjack Mix. Why Kodiak Cakes over the other pancake mixes?

  • The protein packed kind I buy has 14g of protein per serving!
  • The mix only has whole wheat grains (including whole grain wheat flour and whole grain oat flour).
  • I can read and pronounce every single ingredient in the mix (and there are only 7 of them).
  • There is no bleached white flour or artificial additives in the mix.
  • They only have 3g of sugar per serving.

In order to have a healthy and balanced meal, we need a mix of carbohydrates, protein, and fat at each meal. Because pancakes are typically all carbs, they can get a bad wrap for being too much like dessert for breakfast. That is why I love this protein packed mix. It takes care of the protein that is typically missing in pancakes.

Now, since Kodiak Cakes has our carb and protein needs covered, all we need is a little healthy fat. That’s where I turn to my beloved nut butter collection. Just drizzle some nut butter on your pancakes and you are good to go with a balanced breakfast.

Still aren’t convinced these pancakes can be healthy?

Lets take oatmeal, for example. Many times, the little instant packets of oatmeal have just as many (if not more) carbs than a serving of regular pancakes mix, with no fat or protein. We often make oatmeal out to be some much healthier than pancakes when really they have almost the exact same nutrients (almost all carbs).

I will say that oatmeal typically has more fiber than regular, white flour pancakes, but neither makes for a very balanced meal because there is no fat or protein. Now, oatmeal can be made into a balanced meal by added protein (egg whites or greek yogurt) and healthy fat (nut butter, flax seeds, chia seeds, almonds, etc.) just the same way that protein and fat can be added to pancakes.

My point is that we just have to be aware of what is in our food. Oatmeal may seem healthier than pancakes, but they are really quite similar. By adding protein and fat to either oatmeal or pancakes, you will have equally healthy and balanced meals.

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My Protein Packed Kodiak Cakes with banana slices and cashew butter

I happen to love mixing up my typical morning oatmeal with a big plate of pancakes every now and then so I always turn to my Protein Packed Kodiak Cakes for a balanced breakfast.

Want more info on Kodiak Cakes? http://www.kodiakcakes.com/

Bowls

If you haven’t noticed, bowls are one of the biggest food trends right now. Buddha bowls, poke bowls, acai bowls… they are everywhere!

Last week I checked out a new restaurant in Cleveland called Rebol. Guess what they serve?? You got it—bowls! They are 100% nonGMO, organic when possible, don’t use any refined sugar, and only cook with avocado, coconut, and olive oils. You can see why I had to try it :).

Anyways, I got a chicken bowl with zucchini noodles, corn salsa, cauliflower & bok choy, apricot ginger honey mustard, cashews, and toasted sesame. It sounds like a strange combination, but it was delicious. They use lots of bold spices to make the food super flavorful. It just goes to show that healthy food doesn’t taste bad (contrary to what some people believe).

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This week I decided to jump on the “bowl” train and make my own at home. Since I move out of my apartment in about a week I have been trying to use the ingredients I have instead of buying more food. I put my cooking skills to the test and was trying to use up some quinoa and BBQ sauce. I think my hours in the kitchen are starting to pay off because my bowl turned out super yummy…so yummy that I have made it for dinner every day this week.

Here’s how to make my BBQ Chicken Quinoa Bowl:

  • Grab a bowl
  • Add about ½ cup cooked quinoa
  • Toss in 3-4oz of shredded baked chicken breast
  • Throw in a handful of broccoli
  • Drizzle on about 1 Tbsp of BBQ sauce (try to choose one that is low in sugar!)
  • Top it off with a fried egg
  • Mix it up and enjoy!

Since I wanted this every night for dinner, I ended up making a bunch of quinoa, baking two big chicken breasts, and steaming a large head of broccoli all on Monday so each night all I had to do was assemble to bowl. No excuses for not eating healthy because it literally takes 2 minutes to put this bowl together, pop it in the microwave, and then add a fried egg.

*Note: I just baked my chicken completely plain because I knew I was going to add BBQ sauce to the bowl but feel free to add any more spices you like.

Give it a try and let me know what you think!

Dana

P.S. I officially took my last final exam on Wednesday so I am officially done with undergrad! T-9 days until graduation.

Thankful for Fruits and Veggies

Happy belated Thanksgiving! Here is a little update on my Thanksgiving festivities and foods.

Before heading back home for Thanksgiving, my roommates and I had a Friendsgiving at my apartment last Tuesday. It was my first time any of us had cooked for a large group of people or been “hostesses” of a little gathering. Last weekend, we planned the menu and went grocery shopping and then Tuesday after we were all done with class, it was all hands on deck. We had lots of paper chains and toilet paper tube turkeys for decorations, plus lots of peeling, chopping, mixing, and cooking for our meal. We served chicken (I know, not your traditional Thanksgiving but we were all going to have turkey on Thursday so we decided to mix it up), sweet potato fried, corn on the cob, homemade bread, and an apple crisp, plus the mashed potatoes, stuffing, gravy, green beans, broccoli, and pie, our guests brought. We had an amazing time and would love to do it again!

For our family Thanksgiving, I had to get creative after my Fruiturkey from last year. This year, my mom and I made a turkey out of vegetables. Our vegetable turkey was much easier and less time consuming than the fruit turkey, but he was just as cute and delicious.

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We used pea pods, bell peppers, cucumbers, baby carrots, grape tomatoes, and broccoli around a bowl of hummus. The body is made of a mini cucumber with a carrot beak, red pepper snood, and black peppercorn for eyes.

I also tried to get creative with the fruit tray this year, but it didn’t work out completely as planned. The goal was to make a cornucopia out of waffle cones and stuff them with fruit. It didn’t quite turn out to look like the cornucopia– Oh well, just an excuse to try to make something new next year. But in any case, grabbing a cone filled with fruit was a new, fun twist on the traditional fruit bowl.

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Quinoa Butternut Squash Salad

Almost a month and a half into school and two weeks away from midterms, my semester seems to be on a high-speed train and I’m hanging on for dear life. Papers, test, my research job, and Dietetic Internship applications are leaving little time for cooking meals. Instead of trying out new recipes every week, I have been making lots of “salads”. No, I don’t mean lettuce and vegetables. I mean, taking anything I can find that sounds good throwing it in a bowl. Thankfully, the past year or two of working on my culinary skills has helped me figure out what tastes good together and all of my concoctions have turned out pretty well. One was so good that I am writing this post about it.

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I have still kept in the sprit of trying new things by buying a new fruit or vegetable each time I go to the store…my latest obsession: butternut squash (which is fitting with fall weather approaching). I used roasted butternut squash to make a quinoa salad with dried cranberries, spinach, chickpeas, and walnuts. I like to eat is warm, when the butternut squash is fresh out of the oven, but I have had it for lunch at room temperature and it is just as good.

This recipe packs in whole grains (quinoa), fiber (squash), healthy fats (walnuts), some protein (chickpeas) and lots of vitamins and minerals (spinach).

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Peanut Butter Energy Balls + Olympics

I’ve spent a lot of time in the kitchen the past few days testing out some new recipes so expect lots of yumminess soon. Today I thought I would share one of my favorites: Peanut Butter Energy Balls. They are perfect to grab as a quick snack or to enjoy when you need a little sweet snack after dinner. They are incredibly easy and fast (and don’t require any baking). Just mix all the ingredients together, roll ‘em into balls, and enjoy!

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In Other News…

Guess what today is?! The opening ceremony of the Olympics (aka my favorite time of every other year); in fact, I am watching them as I type this! Seriously, I am obsessed with the Olympics. I have already downloaded 5 iPhone apps to make sure I’m always up to date on scores and medal counts, and my butt will likely be glued to the couch for the next few weeks watching everything from gymnastics to synchronized swimming to beach volleyball.

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Olympic Training Center 2010

On a more serious note, I attribute my love for the Olympics to my involvement in sports throughout my life. If I had not been an athlete myself, I would not have the same appreciation for all the athletes competing in the Olympic games. As a rhythmic gymnast, I learned the importance of being healthy a living a balanced life. I saw first had how eating habits could impact my energy and performance at practice and competition. These experiences are really what have guided me on my path in college to become a dietitian. Whether I work with athletes in the future, that is tbd.

Enjoy the games and go team USA!

My First Blogiversary!

IMG_4328It’s hard for me to believe that one year ago today I made my first blog post on The Lemon Wedge. Over the past 12 months I have written 40 blog posts, received 221 “likes” on my posts, and gained 88 followers. To some that might not seem like much but I never thought anyone more than my family would be reading my posts. In high school I swore I would never write anything that wasn’t for school assignment. It is amazing how writing about something I love has turned my most hated school subject into a hobby. Over the next year I hope to write more, cook more, and learn more about food and nutrition that I can share with you.

Enough with my rambling and onto the celebration. Yes, my blogs 1st birthday calls for a celebration! In true Lemon Wedge fashion, I decided to conjure up a lemony and healthy dessert for the occasion. The result: Lemon Frozen Yogurt. It came out a little more frozen and icy rather than smooth and yogurty, but it still tasted great and made for a good celebration treat! I scooped it into a hollowed out lemon for this photo op, but if I make it again, I would definitely make it into popsicles to enjoy on a hot and humid summer day. The recipe is below so you can freeze it in whichever form suits your fancy.

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Thanks for reading my blogs over the past year and I hope you look forward to another year full of posts. What topics would you like me to write about over the next year?

Avocado Toast

Throughout middle and high school I was never much of a breakfast person, but over the past few years I have discovered how important breakfast really is. It took a while for me to get use to eating food so early in the morning, but it is nice to not be starving by the time lunch rolls around. Over the past year, oatmeal has always been my go-to breakfast, but in the spirit of trying new things (and after drooling over foodie Instagram posts), I decided I would give the avo-toast trend a try.

Want to make my favorite avocado toast breakfast sandwich?

  1. Toast a piece of whole grain bread (or use a piece of homemade spelt bread)
  2. Mash half of an avocado on the toasted bread
  3. Layer on some smoked salmon
  4. Top it off with a fried egg

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This sandwich combo may not be as fast or easy as oatmeal in the morning, but it definitely makes for a more complete meal. It has healthy fat (avocado), protein (smoked salmon/egg), and whole grains (bread) to keep you full and energized all morning.

What is your favorite avocado toast combination?