healthy.every.day - nyc: fiber

Showing posts with label fiber. Show all posts

Monday, November 26, 2012

working lunch

Monday Afternoon

Food: spinach salad with corn, avocado, anjou pear slices, and lemon juice; challah roll; pear slices; a cup of green tea

Body: 45 minutes of walking; one hour of hot yoga

Mind: yoga!

After Thanksgiving and lots of travel, it was back to a busy work day! I was craving a fresh, light lunch, so I decided to mix up some salad and sip on green tea. It was one of those meals where you feel satisfied and rejuvenated - and the flavors of pear, corn, and lemon juice was unexpected!

Nutritional Highlights: 110% daily value vitamin A; 80% daily value vitamin C; 7 grams of protein; 7 grams of fiber; 110% daily value vitamin K; 10% daily value potassium

Wednesday, November 14, 2012

light lunch

Wednesday Afternoon

Food: spring green salad with Israeli couscous, mozzarella cheese, quartered artichoke hearts marinated in herbs and olive oil

Body: 20 minute of walking

Mind: letting my mind wander on long train ride

I had a long day of traveling and meetings, and knew there would be no time to break for lunch. I needed an option that I didn't need to heat up and that would leave me feeling light and alert during my conversations with colleagues. I mixed up some leftover couscous from dinner with spring greens, mozzarella, and quartered artichoke hearts. Instead of dressing, I buy artichoke hearts marinated in olive oil and herbs - perfect light addition to a protein-packet salad!

Nutritional Highlights: 120% vitamin C; 9 grams of fiber; 12 grams of protein

eggplant parmesan

TaraBeth - healthy.every.day - NYC

Monday Night

Food: baked eggplant parmesan

Body: 30 minutes of yoga

Mind: 30 minutes of yoga :)

We all have those nights: you are craving comfort food, and no bowl full of greens will do! Enter this decadent vegetarian dish: baked eggplant parmesan! With more fiber and less fat than its fried chicken cousin, this is a delicious recipe that can be made with egg whites if you're watching your cholesterol.

Nutritional Highlights: 130% vitamin A; 10 grams of protein; 3 grams of fiber; 60% vitamin C

Sunday, November 11, 2012

banana "ice cream"

Saturday Afternoon

Food: banana "ice cream"

Body: a 90-minute walk around Manhattan

Mind: attempting some word game puzzles

I love me some ice cream just as much as the next girl. But sometimes, the sugar and dairy can take a toll. So imagine my delight upon finding this dairy-free banana "ice cream" recipe! It was so incredible easy - in addition to the vanilla, I added some cinnamon, and the flavor was perfect! Highly recommended dessert for those watching calories, fat, or added sugar!

Nutritional Highlights: 25% daily value vitamin C; 3 grams of fiber

Thursday, November 8, 2012

bananas and grains

Thursday Morning

Food: shredded wheat, berry wheat flakes, chopped walnuts, and banana slices

Body: an hour-long walk around Brooklyn

Mind: watching a health documentary

I had a couple of days to travel for work and knew I wanted to start off my morning right. I opted for a fiber-filled delicious breakfast, filled with grains, nuts, flax seeds, and bananas. I topped it off with some original soy milk, and it was the perfect start to a busy couple of days!

Nutritional Highlights: 11 grams of fiber; 10 grams of protein; 30% daily value vitamin C

Monday, November 5, 2012

side-by-side roasts

TaraBeth - healthy.every.day - NYC

Monday Night

Food: two roasted vegetable dishes: (1) roasted cauliflower with lemon juice, garlic, and gruyere cheese, (2) roasted carrots and redskin potatoes with lemon juice and parsley

Body: an hour-long walk to work (one of the very few perks of the subway being down)

Mind: cooking while listening to hits from the 90's

Today was one of those low days where I had a moment of weakness and stress-ate Sour Patch Kids. Combining that with an unproductive afternoon, I left work feeling less than my best. So when I got home, I knew I wanted a dinner full of nutrients, fiber, and flavor. I found two great recipes and decided to make them both! I used this Roasted Cauliflower recipe, but opted for Gruyere over Parmesan. Then, I took a note from this easy Carrot, Potatoes & Parsley recipe and cooked the two at 400 degrees side by side for about 30 minutes (add the Gruyere to the cauliflower in the last 5 minutes of roasting to get that decadent melty affect). Serve with a whole grain roll and you're in for a successful dinner!

Nutritional Highlights: 210% daily value vitamin A; 105% daily value vitamin C; 12 grams of fiber; 15% daily value iron; 35% daily value calcium; 9 grams of protein

new juice

Sunday Morning

Food: 12-oz juice with kale, spinach, apples, ginger, lemon, and parsley

Body: a 90-minute walk around Manhattan

Mind: donating towels and blankets to Hurricane Sandy Relief

As Sandy cleanup progresses around the city, it's been inspiring to see everyone coming together to help. After walking to a donation collection near my apartment, I stumbled upon a great health store and juice bar called Simply Natural. They have an extensive - and extremely well-priced - menu, including juices and smoothies. And while to the untrained eye, this beverage looks like slime, it's crisp, refreshing, and nutrient-dense. I will definitely be back!

Nutritional Highlights: 200% daily value vitamin A; 250% daily value vitamin C; 240% daily value vitamin K; 2 grams of fiber

Friday, November 2, 2012

sweet and savory "pizza"

TaraBeth - healthy.every.day - NYC

Friday Night

Food: low-carb, high-protein, whole-grain tortilla with raspberry jam, gruyere, and arugala

Body: an hour-long walk

Mind: a glass of wine and a horror flick

I was in the mood for a light dinner, and found this fresh arugala at a nearby market. The combination of bitter greens, savory gruyere, and sweet jam was a perfect combination. Simply top the tortilla with raspberry jam and shredded gruyer and set it under the broiler on high for about 1-2 minutes. Remove when the jam is bubbling and edges are browning. Top with arugala and enjoy immediately!

Nutritional Highlights: 7 grams of fiber; 8 grams of protein, 50% daily value vitamin C

Thursday, November 1, 2012

leek and cabbage soup

Thursday Afternoon

Food: soup, made with leeks, cabbage, redskin potatoes, carrots, parsley, garlic, and tofu

Body: a 45-minute walk around Hell's kitchen

Mind: a friend from work came over, and her hilarity cracks me up every time

Today I discovered the absolutely amazing hidden gem known as Stiles Farmers Market on 9th Ave. For less than $5, I got a head of cabbage, two carrots, two leaks, two cloves of garlic, two potatoes, and a bag of fresh parsley. It was inexpensive, but high quality - and perfect for "working from home because of a broken subway" meal. Add in some tofu and it's packed with nutrients and flavor; it's really a wonderful warm meal to eat on the couch! Leave a comment if you'd like the recipe to be posted! :)

Nutritional Highlights: In 2-cups of soup: 250% daily value Vitamin A; 110% daily value Vitamin C; 20% daily value fiber; 140% daily value Vitamin K; 7 grams of protein

Tuesday, October 30, 2012

hurricane food

Tuesday Night

Food: whole grain protein+ pasta with sauteed zucchini and parmesan cheese

Body: walking one block in the rain and wind - was all I could manage!

Mind: catching up on my "movies to watch" list

Hurricane Sandy has officially tackled New York City, and it's meant power outages, closed supermarkets, and limitations on leaving the apartment. I am incredibly blessed that I am well, and that my family and friends are all safe. It's been a bit too hectic, rainy, and windy outside to leave the apartment just yet, so I opted for a dinner I could make with what I already had in the house: pasta, zucchini, and parmesan. Grateful to have a healthy meal, and praying for those who still need power, food, water, and shelter.

Nutritional Highlights: 14 grams of protein; 15% daily value calcium; 35% vitamin C; 8 grams of fiber

Thursday, October 25, 2012

chopped Mediterranean

Thursday Afternoon

Food: chopped Mediterranean salad with romaine, red cabbage, grape tomatoes, chickpeas, avocado, and other veggies

Body: a 45-minute walk around Manhattan

Mind: reading a new book on the train

I took a personal day today because I'm moving into a new apartment. After the mayhem of carrying suitcases and scheduling my movers, I needed a majorly healthy lunch, before hopping on a 4-hour train to see my parents. Enter this delightful chopped salad, from 44 & X, a trendy, bright, and healthy restaurant only a 10 minute walk from my apartment. The texture was perfect, and I loved the light pesto dressing around the side. It was that perfect "won't leave me feeling blah" meal before a long train ride.

Nutritional Highlights: 12 grams of protein; 120% daily value vitamin A; 100% daily value vitamin C; 9 grams of fiber

Tuesday, October 23, 2012

greens and beans

Tuesday Afternoon

Food: spring green salad with corn, black beans, kidney beans, chickpeas, and green olives with a lemon vinaigrette

Body: a 30-minute walk after hours of meetings

Mind: reading hilarious post-debate articles

My least favorite kind of work day is one that, unfortunately, seems to be inevitable once in a while: sitting around a table in a five-hour long meeting without any hope of a break or chance to stand. To combat the fatigue that came along with this type of a morning, I ordered this energizing salad for lunch. Packed with healthy plant proteins and vitamins, this and my half-hour long walk afterwards were a great pick-me-back-up.

Nutritional Highlights: 18 grams of protein; 120% daily value vitamin A; 40% daily value vitamin C; 50% daily value iron; 17 grams of fiber

Sunday, October 21, 2012

colorful salad

Saturday and Sunday afternoons

Food: organic mixed greens salad with artichoke hearts, radishes, chickpeas, corn, olives, red cabbage, and seared tuna

Body: a 2 hour walk around Central Park and midtown with my boyfriend's mom and sister

Mind: watching Phantom of the Opera for the first time with my petite and adorable grandmother

It has been so many days since I've posted! The end of this week, and this weekend, has been a jam-packed whirlwind. But I've managed to adhere to my health goals despite no posts! Yesterday, my wonderful grandmother took the train into New York to meet my cousin and me for lunch. We went to Brasserie Ruhlmann and ate at their outdoor, less-expensive venue right by Rockefeller Center. I ordered this organic salad topped with my first fish in weeks (their purely vegetarian options were limited). It was fresh and the perfect pre-show meal, as my grandmother and I made our way to a beautiful performance of Phantom of the Opera. Today, I met up with my boyfriend's mother and sister for some Asian cuisine. I opted for a noodle soup with tofu and tons of vegetables, after which we spent two hours walking around Central Park - lovely, but I'm a bit wiped! I have a major presentation at work tomorrow so it's off to bed for me! Hope you all had healthy weekends! :)

Nutritional Highlights: 50% daily value vitamin A; 60% daily value vitamin C; 35% daily value fiber; 27 grams of protein

Wednesday, October 17, 2012

roasted carrots

Wednesday Night

Food: whole-wheat pasta with parmesan, with a side of honey-roasted carrots

Body: a quick walk around the neighborhood

Mind: reading up on vegan/vegetarian blogs

I was swamped with work this evening, so I opted for a quick dinner of penne pasta and parmesan cheese. But, still needing my veggies, I wanted something that I could quickly prepare while the water was boiling and the pasta was cooking. I went with an old favorite recipe: honey roasted carrots. Ready in 30 minutes, check it out below!

Nutritional Highlights: 10 grams of fiber; 10 grams of protein; 400% daily value vitamin A; 12% daily value potassium; 15% daily value vitamin C

oatmeal and a chai latte

Wednesday Morning

Food: Hearty oatmeal with strawberry slices and raisins. Chai latte with real tea, soy milk, cinnamon, and a touch of honey.

Body: A 15-minute walk before lunch.

Mind: A lovely conversation with someone at the coffee shop who was interested in my work

Today was my favorite kind of work day: work from home! Or some days, like today, work from a fantastic cafe! I spent about four hours this morning at the Tea Lounge in Brooklyn. It's got this great ambiance, friendly patrons, and really high-quality food and drinks. I started off with an oatmeal breakfast with strawberries (I'm clinging onto this fruit as long as possible!) and raisins, accompanied by a delicious Chai latte. This was not your Starbucks-style latte, made with syrup and sugar. Instead, the Tea Lounge uses real, loose-leave tea bags, foamed soy milk, cinnamon, and honey - simple ingredients for a decadent drink.

Nutritional Highlights: 5 grams of fiber in the oatmeal, 25% daily value calcium in the large latte, 50% daily value vitamin C from the strawberries, 6 grams of protein in the whole meal.

Sunday, October 14, 2012

roasted potatoes and collard greens

Sunday Night

Food: Roasted potatoes and collard greens with Israeli couscous

Body: an hour-long walk around midtown on this surprisingly-warm fall October day

Mind: reading the last few chapters of a great book on a bench in Bryant park

Yesterday's weather was that crisp, biting reminder that winter is around the corner. But today, the temperature crept back up into the upper 60s. I was in the mood for some winter veggies and Israeli couscous when I stumbled upon Poor Girl Gourmet's amazing recipe. Alas, my local market did not have sweet potatoes available so I went for red-skin potatoes. I followed her collard greens/potato recipe pretty much to the letter, but opted for traditionally cooked Israeli (whole wheat) couscous instead. Nonetheless, this dish was fantastic and warm - not to mention loaded with vitamins. Luckily, I have plenty leftover for lunch tomorrow!

Nutritional Highlights: 150% vitamin A, 130% vitamin C, 9 grams of fiber, 14 grams of protein

Friday, October 12, 2012

arugula and cheddar

Friday Afternoon

Food: whole-grain demi-baguette with Vermont cheddar, arugula, and peach jam

Body: a 35-minute walk around Brooklyn

Mind: getting a complimentary email about a project I managed

For lunch, I was craving something savory and miraculously had the perfect place recommended to me. Brooklyn Victory Garden makes decadent sandwiches with locally-sourced ingredients. Following the bread trend from breakfast, I opted for this veggie-and-cheese mix. And I'm so glad I did. It was the perfect blend of bitter arugula, sweet peach jam, and savory cheddar. Paired with a clean cup of green tea, it was an easy $5... I'll take this over the famous Subway foot-long any day!

Nutritional Highlights: 15% vitamin A in the arugula; 4 grams of fiber in the bread; 8 grams of protein

strawberry toast

Friday Morning

Food: whole-grain toast with fresh strawberries and a light sprinkling of powdered sugar

Body: lots of sleep plus a nice morning walk

Mind: watching a squirrel eat a pumpkin on my walk to work. hilarious.

Today was the best kind of work day: work from home! Or in my case, work from the delicious restaurant Milk Bar to enjoy a locally-sourced breakfast while completing a project. I opted for a hot cup of spicy chai tea and this bright toast, a secret attempt to enjoy my favorite fruit one more time before it's totally out of season. Strawberries are amazing, both for their health benefits and because they remind me of the way my mom would slice them up, throw them in a bowl, and stick them in the fridge for my brother and I to enjoy. Until late spring, strawberries...

Nutritional Highlights: 6 grams of fiber in the toast and strawberries, 65% vitamin C in the strawberries

Tuesday, October 9, 2012

squash fettuccine

Tuesday Night

Food: green and yellow squash fettuccine with roasted red pepper/tomato sauce with a sprinkle of feta

Body: a 30-minute walk at lunch

Mind: two random 3-year-old twins came up and hugged me on the sidewalk, to the great amusement of their mother and me. hilarious and smile-worthy.

Back at work after a three-day weekend, I was thrilled to come home tonight and try this new recipe! A warm and filling-yet-light dish, it was perfect for a chilly night and a long day. I loosely followed Jenn Cuisine's recipe from her blog, and based the rest off of intuition and tricks from a friend! I'd highly recommend this dish to anyone - vegetarians, carnivores, vegans (sans feta). Delightful!

Nutritional Highlights: over 100% daily value vitamin C; 25% daily value fiber; 20% daily value vitamin B6

Monday, October 8, 2012

warm apples

Monday Mid-afternoon

Food: baked apples with cinnamon and Egyptian licorice tea

Body: 30 minutes of yoga

Mind: reading a book on the sofa wrapped in a blanket

Every fall, I look forward to one of my favorite desserts (or treats or snacks, depending on when I eat it): warm baked apples sprinkled with cinnamon. All the tastes of autumn and warmth without the saturated fat and sugar of pie. Ready in less than 10 minutes, it's the perfect cold-day food between meals. Easy recipe below.

Nutritional Highlights: 20% daily value of fiber and 20% daily value vitamin C