Category Archives: recipe

Why Good Food “Works”

I was absent from blogging yesterday, but I am back! School is finally picking up and my workload gets a little worse everyday. Last night, for instance, I remembered about a Spanish composition that was due at 8AM this morning. I figured this out at 11 pm. Ouch.

Breakfast this morning helped my sleepy disposition.

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Protein pancake with raspberries. LOVE this combo. Sugar free syrup on top!

Last night, while I was care-free and homework free I whipped up a recipe from Real Simple magazine that I found while pinning away on Pinterest.

Roasted Tomatoes with Shrimp and Feta

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Ingredients
  • 3 large tomatoes, cut into eighths (roma)
  • 2 tablespoons olive oil
  • 2 tablespoons minced garlic
  • kosher salt and black pepper
  • 1  pounds medium shrimp, peeled and deveined
  • 1/2 cup chopped parsley
  • 2 tablespoons fresh lemon juice
  • 1 cup reduced fat Feta, crumbled

Cut the tomatoes into fourths. Place in a baking dish. Drizzle with olive oil, sprinkle with garlic, salt and pepper. Place in the oven on the top rack. Bake at 450 for 20 minutes.

When the tomatoes are done, pull them out and stir in the shrimp, parsley and lemon juice. Top the entire dish with the crumbly feta. Place back in the oven for another good 15 minutes until the shrimp and pink and everything is bubbly and delicious.

I served my shrimp up plain last night, but today at lunch I had it with some rice. I forgot how good plain old rice is…

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Some of you..mostly college friends…may think why or how does Morgan make all of these complicated recipes. It’s because I care about food. Why throw a pop tart in my mouth when I can make egg whites or a protein pancake in under 10 minutes?

You see, food is energy and in order to feel my best, I need a lot of quality food sources. Yes, it costs more to eat shrimp instead of lean cuisine for dinner, but at least I feel like I am full and happy instead of unsatisfied and miserably tired.

Take the time to try out a new recipe next week. All of my recipes, especially my entrees are affordable and savvy on time. I challenge you to make an entire meal by yourself. You will be proud of yourself!

Good food just works for me. It’s as simple as that.

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Filed under breakfast, dinner, lunch, recipe

Slow Cooker Balsamic Pork

Tonight’s dinner was fantastic and easy due to some simple preparation before I left for class. The sweet and tangy sauce that glazes the tender pork made this meal.

Slow Cooker Balsamic Pork

  • 1 small boneless pork loin (2 lb)
  • 1 teaspoon ground sage
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 glove of garlic, crushed…You can also just use a small teaspoon of garlic powder.
  • 1/2 cup of water

Combine the spices and sprinkle over the pork, rub them into the meat. Cover with water in a slow cooker. Cook on low for 6 hours.

When the pork has cooked 5 hours or so, you need to make the glaze.

  • 1/2 cup brown sugar
  • 1 heaping tablespoon of cornstarch or arrowroot
  • 1/4 cup of balsamic vinegar
  • 2 tablespoons of soy sauce
  • 1/2 cup of water

Combine these ingredients and heat in a saucepan or a microwavable bowl. Stir and simmer lightly until thick, like a glaze.

Set the glaze aside and pull the pork until shredded with two forks. Combine the glaze with the pork and continue cooking on low for one more hour.

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I served my pork alongside a green leaf salad with almonds and citrus vinaigrette. I also had a slice of buttered toast and a serving of Cabot 75% reduced fat cheese.

In other news…

I cleaned the apartment! It is sparkling and tidy.

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Guess who else is clean?

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Koby, my roommate’s dog got a bath today. He smells like flowers.

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And just something to think about…found it on Pinterest!

Have a lovely  evening!

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Filed under dinner, recipe

Cinnamon Swirl Protein Bread

I hate when you have a full day to get things done (no class) and end up wasting time doing absolutely nothing. My mind just could not focus on homework. It’s times like these when I preheat my oven and bake.
Over the weekend, my friend Lisa and I discovered the art of baking with Whey protein and we came across a few delicious and healthy recipes from Jaime Eason.
Today, I made her Cinnamon Swirl Bread and I was so impressed!
The bread was fluffy and moist and only 70 calories per slice.
Amazing.
Cinnamon Swirl Protein Bread (12 slices)
Preheat Oven to 350
In a small bowl: combine 1/3 cup baking splenda or stevia with 2 t. of cinnamon
In a medium bowl: 2 egg whites, 1 cup unsweetend almond milk, 1/3 c unsweetend apple sauce
In a large bowl: 1.5 cups oat flour, 2 T baking powder, 2 scoops vanilla whey protein, 1/2 t salt, 1/2 cup splenda or stevia
Stir applesauce mixture into flour mixture. Layer in a greased loaf pan by sprinkling cinnamon sugar in between each layer of flour mixture. Bake for 45 minutes.
Stats: Serving size 1 peice, 70 cal, 1.34 g fat, 8.4 g carb, 6 g protein
Cinnamon Sugar Goodness
In other news, this is my preliminary reading assignment for my 18th century film/novel class. 871 pages of HELL.

Lunch today involved a ham sandwich, cape cod chips and that green stuff is sliced bell pepper

Off to attack this monster of a novel, Tom Jones for those who are curious.

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Filed under 100% gold standard whey, bread, cinnamon, jaime eason, protein, recipe

Whole Wheat Banana Muffins


I made some super healthy banana chocolate chip muffins the other day and froze a big batch of them for quick on-the-go breakfasts….I mean who doesn’t love bananas with chocolate chips?? Although they are not super decadent, these little gems are perfect for a chocolate/ pastry craving.


Only 106 calories per muffin and 1.5 grams of fat…what more can you ask for? GUILT Free!


SERVES 16

Ingredients

Directions

  1. 1

    Stir together flour, baking powder and soda. Set aside.

  2. 2

    With electric mixer, beat sugar and yogurt. Add eggs, one at a time, and milk, beaintg until smooth after every new addition.

  3. 3

    Add flour mixture and banana alternately to creamed mixture. Fold in dark chocolate chips.

  4. 4

    Turn batter into lightly greased 8x4x2-inch loaf. Bake for 60-65 minutes at 350degrees.



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Filed under banana, chocolate, muffins, recipe, whole wheat, yogurt