March 31, 2008

I just finished a wonderful lunch! Very filling, lots of variety, and AB+Banana, one of the world’s best combos. I saved the best to eat last too :)

Spinach Salad with Cuc, Zucchini, Green Pepper + Capers. I bring salads in a bag or tupperware and then add dressing to coat. It’s quick and easy to pre-chop veggies so you always have some available to throw into a lunch for a salad.

My dressing was balsamic vinegar, dijon mustard and a splash of maple syrup in a little container. I dipped my carrots in the leftover dressing!


Carrots + Strawberries


Half a cup of pumpkin mixed with a bit of greek yogurt


And the BEST part – 1 tbsp almond butter and a small banana rolled up in a tortilla :mrgreen:


From above –


This lunch was about 550 kcal, 16 grams fiber and 21 grams protein. Should sustain me well through Physio quiz + lab!

For some reason I was really hungry from 10-11 today, but then during Physio it went away (or at least got less severe!). I didn’t really feel full after breakfast, although it was the same calories, fiber and protein as my normal oatmeal breakfasts, but I also didn’t have coffee. I wonder if that had something to do with it.

Gotta get crankin’ on stuff!

Previous post:

Next post:

{ 59 comments… read them below or add one }

1 ChocolateCoveredVegan March 31, 2008 at 12:13 pm

Peanut butter and banana rocks the world!


2 ChocolateCoveredVegan March 31, 2008 at 12:13 pm

Oops, I meant *almond butter*

(although peanut butter’s pretty awesome too!)


3 Katie March 31, 2008 at 12:17 pm

Wow, that’s a lot of food! Makes me feel MUCH better about eating so much, myself, today. :)


4 Allison March 31, 2008 at 12:20 pm

Was that just pumpkin and plain (unsweetened) yogurt? You don’t find that it needs a little sweetener?


5 Kath March 31, 2008 at 12:21 pm

It does need a little sweetener, but I’m trying to learn to like it just as much without 😳



6 Patricia March 31, 2008 at 12:28 pm

it’s amazing how you stretch your calories!! that lunch looks amazing!


7 Ashley March 31, 2008 at 12:29 pm

LOL! I made a banana peanut butter and honey burrito last night for dinner too! i used 2 TBS of peanut butter though and 1 tsp of honey, served up w/ a glass of skim milk….YUMMY! I could honestly live off of nut butters!


8 hk March 31, 2008 at 12:37 pm

that looks SO close to my lunch today it’s scary!! some of my favorite combinations to get me through a monday of classes! I’m sure yours tasted just as good as mine ( I had an english muffin instead of a wrap, that’s really the ONLY difference, and I used balsamic vinegar for dressing, crazy!!)


9 rhodeygirl March 31, 2008 at 12:44 pm


Pumpkin yogurt… much like tea I weaned myself off of sweetened yogurt by slowly reducing the sweetness- now I can’t even stand the taste of sweetened tea or yogurt.. it just takes time..

keep it up you are doing so well without the Splenda!


10 Betsy in Pittsburgh March 31, 2008 at 12:48 pm

On with the pumpkin craze… I made these brownies yesterday:


Pretty unhealthy but I did make some alterations – 2 oz less chocolate, reduced 1 & 3/4 c sugar to just 1 cup, (used applesauce for the rest), used 1 c reg flour and 1 c WW, and upped the amount of pumpkin. There’s pics on my blog – they are amazingly good, and moist to no end!

I also made my own version of pumpkin bread, but my recipe is under wraps… mostly because I never write it down, I always just throw a bunch of stuff together and it turns out great! Pumpkin just seems to be able to deal with any amount of anything you pair it with.


11 DaisyMAY March 31, 2008 at 12:52 pm

Sticking with pumpkin. ha! I got this recipe from ivillage email

72-Calorie Muffin Makeover

Did you know the average bakery muffin has over 500 calories and 20 grams of fat? Scary! Try these diet-friendly spiced pumpkin muffins that clock in at 72 calories each, courtesy of The Biggest Loser Cookbook:
Pumpkin Walnut Snack Muffins

I Can’t Believe It’s Not Butter! Spray 1 1/2 cups whole-grain oat flour 1 teaspoon pumpkin pie spice 1/2 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/2 teaspoon salt 1/2 cup fat-free artificially sweetened vanilla yogurt 3 large egg whites 1/2 cup granular sugar substitute such as Splenda No Calorie Sweetener, Granular 1 cup canned pumpkin 2 tablespoon finely chopped walnuts

Preheat the oven to 350 degrees F. Mist the cups of a standard nonstick muffin pan with I Can’t Believe It’s Not Butter! spray. Set aside.

In a food processor fitted with a metal blade, process flour for about 1 minute until no coarse grains remain. In a mixing bowl, combine flour, pumpkin pie spice, cinnamon, baking soda, baking powder, and salt. Sift mixture twice. Set aside.

In a large mixing bowl, combine yogurt and egg whites. With a sturdy whisk, beat until thoroughly blended. Add sugar substitute and pumpkin. Whisk to blend. Add the reserved flour mixture, stirring, until no flour is visible. Spoon the batter into the prepared cups until each cup is about two-thirds full. Sprinkle on walnuts.

Bake for 25 to 30 minutes, or until a toothpick inserted into the center comes out dry. Cool for 10 minutes.

Makes 12 muffins. Per muffin: 72 calories, 3 g protein, 11 g carbohydrates, 2 g fat (trace saturated), trace cholesterol, 2 g fiber, 193 mg sodium

Store any leftover muffins in an airtight container in the refrigerator for up to 3 days or freezer for up to 1 month.


12 Heather March 31, 2008 at 12:56 pm

Your lunch looks awesome, Kath! AB and banana… :-p
I have a question about chickpea cutlets. I just made them and followed the directions exactly. My calculations added up to be 375 per cutlet. Why is my calculation so different from yours at 235? Thanks!


13 Romina March 31, 2008 at 12:58 pm

Wow Kath, your salads are so inspiring and full of color and flavors!!

I think you definitely did save the best for last. Have you ever tried grilling or pan frying a banana AB wrap?? It’s fantastic!


14 Tara March 31, 2008 at 1:11 pm

Kath (and all, especially vegetarians!),

Check out this recipe:

We had it and it was A-mazing! The rice was bland…but holy cow the peppers were WONDERFUL

I am normally not a huge fan of RR’s recipes, but this one was great, AND HEALTHY


15 Petite Yogini March 31, 2008 at 1:12 pm

banana and peanut butter never fails as a delicous flavor combination!


16 Ally March 31, 2008 at 1:12 pm

I love banana and peanut/almond butter wraps! No wonder you skipped your banana this morning, that looks fantastic!

I need to start playing around with homemade dressings, it seems like a really great idea.


17 Melissa March 31, 2008 at 1:18 pm

One of my coworkers has this amazing salad shaker container from fit and fresh. The top holds a fork and knife, dressing, and a cold pack to keep everything nice and cold and crispy. They have a bunch of other storage products with great features. They are available lots of places, including online.

Happy monday folks!


18 arimcg March 31, 2008 at 1:38 pm

I love putting banana slices and PB in a tortilla and heating it up in a skillet like a quesadilla. It’s really good warm!


19 Megan March 31, 2008 at 1:39 pm

I have a totally unrelated question for Kath, or anyone who has some knowledge to share on the subject!! After months of thinking about it, I finally decided to buy and prepare spaghetti squash. The first time it was AMAZING! Very stringy and “noodle” like. However, I did it again this weekend and this squash is very wet and soggy and not at all like noodles. What went wrong? Baking time? (although I did the same). Ripeness of the squash?? Any ideas?? Advice to keep it from happening again??? Thanks so much!!


20 BethT March 31, 2008 at 1:53 pm

Megan – my guess is ripeness. I cooked an “older” squash and, like you, got a wet mushy mess. I would say try to use it within a shorter amount of time.


21 Laura March 31, 2008 at 1:55 pm

I need some help from you veggies out there! I picked up Veganomicon and want to try to make so many things out of it. I want to give the Black Bean Burgers a try first. They call for vital wheat gluten, and the products I’m finding at the store are all labeled vital wheat gluten FLOUR. Is this the same product? Thanks!


22 Heather March 31, 2008 at 1:58 pm

Sorry, I made a mistake in my calculations… I didn’t take into account that a serving of vital wheat gluten was 4 tsp! That can def make a big difference :-)


23 Kelly T March 31, 2008 at 2:07 pm

in the beginning of the post I saw AB and immediately thought apple butter, im not sure why. I used to eat it all the time when I was younger though, very good. Lots of added sugar, but still very good.


24 angelcubbie March 31, 2008 at 2:16 pm

I have a question regarding cookbooks, for those of you that own eat drink and be vegan and veganomican, which one do you like better? I really want to buy them but I can only afford one…


25 Anne March 31, 2008 at 2:20 pm

i have veganomicon, and i love it! (and i’m not vegetarian!)

i don’t have ED and BV but i was considering buying it due to all the rave reviews…


26 bikergurl March 31, 2008 at 2:41 pm

mmmm… banana wraps :) I love those but always make a mess eating them – the banana gets pushed out the other end when I take a bite!


27 Nicole (the other one) March 31, 2008 at 2:44 pm

Has anyone else tried the Kale chips? I had them last week for the first time, and I’m having them again tonight with dinner. I think someone is going to need to call that “Intervention” show on me soon. Yum!


28 eliza March 31, 2008 at 3:00 pm

best thing ever. tell me what you think of these.. ingredient/health wise kath! if you have a free minute..

the clif bar “carrot cake” it seriously is soo good


29 caitlin (in FL) March 31, 2008 at 3:13 pm

hey kath… do you know if CADE internships are generally paid or unpaid? do you know where you’ll be doing yours?


30 NCCarter March 31, 2008 at 3:22 pm

Kelly T – when I saw AB, I thought, “Alton Brown???” I’m slow today.


31 Justy2003 March 31, 2008 at 3:25 pm

Nicole (the other one)-
I haven’t had the kale chips yet, but I bought kale at the store this weekend and plan on making them this week! I’ve actually never had kale, so hopefully they’ll turn out okay! Good to know that you liked them though! What did you season yours with?


32 angelcubbie March 31, 2008 at 3:30 pm


I LOVE the Clif Carrot Cake bar. Darn, now you’re making me want one….mmm…


33 angelcubbie March 31, 2008 at 3:34 pm

This relates to nothing, but I just had to say I love Bean and Cheese Burritos. LOVE them. They are the bomb.


34 nicole r. March 31, 2008 at 3:41 pm

so i only just turned 21 (but let’s not kid ourselves here..)… but coming from a family of italians, i got to learn a good deal about wine, and i hate other kinds of alcohol. i also have this problem in which i must learn everything about anything i like, down to the small minutia so i did a lot of reading. just try different things! see what you like, what you don’t like. i’m a college student and definitely don’t buy crazy expensive wine (unless people think $15 is expensive? i dont…). i don’t think you need to be spending more than that to get a good bottle, unless you’re going to go all out and spend like $100 (up to you i guess…). i actually just bought a DELICIOUS chardonnay for $9. also, ask the guy in your liquor store!! they actually DO know what they’re talking about and are super helpful! and i’m not going to lie, a lot of times i pick a wine because the label is pretty…it tends to work haha :)


35 Melissa March 31, 2008 at 3:44 pm

Kath, (or anyone with an espresso machine) – I know that in the past, you and the husband have had homemade cappuccinos. I am considering buying a cappuccino/latte maker so I don’t have to make the expensive trip to the local coffee shop anymore. What are your recommendations on brands or types of espresso machines????


36 Elizabeth S. March 31, 2008 at 3:46 pm

Kath, coffee is an appetite suppressant, so I’m not surprised you were hungrier earlier. I believe it is mostly due to the caffeine content.


37 DaisyMAY March 31, 2008 at 3:48 pm

Ok this might not be a real wine cause I am not much of a wino. But I had an AMAZING blackberry honey wine. Its organic from an ethiopian place i visited and it was like crack on the palate.


38 Liz March 31, 2008 at 4:03 pm

nespresso! the pods (which come in lots of flavors/acidity levels/etc. are about 40c each i think). it is the easiest, fastest thing in the world and so delicious! i have just a simple espresso maker, but nespresso also makes machines with milk steamers and all kinds of fancy things. they now have a little store in bloomingdales and the website is fantastic!


39 Kirsten March 31, 2008 at 4:12 pm

Nicole r. – i totally choose wine by the label when i’m looking for a new one. Little penguin – so cute! If anyone is from around the DC area, Boordy Vineyards in MD has awesome wine, and cute labels!


40 Lara March 31, 2008 at 4:29 pm

Hi Kath!

I’m amazed you can eat all that food for lunch and still maintain at 120.

I’m 5’1 1/2 and about 95 pounds. I don’t diet but it is difficult to maintain at times.
Knowing my metabolism, if I ate that amount for lunch, I’d hit 160+ fast.


41 Emily March 31, 2008 at 4:46 pm

Love almond butter, which I learned about from Kath’s blog!! Just wondering what kind of tortilla that is? Also has anyone tried the Trader Joe’s Mini Muffins? Most of them are under 130 calories and aren’t made with partially hydronated soybean oil…i like the banana chocolate chunk ones!! Yummy!


42 BethT March 31, 2008 at 4:49 pm

Laura re: wheat gluten:

The kind I have says wheat gluten flour as well. Should be the same stuff.


43 Laura March 31, 2008 at 4:53 pm

Thanks Beth!


44 Kiala March 31, 2008 at 5:01 pm

Ok, ok, girls. I have a cold and am feeling the tremendous sitting on the couch not exercising guilt.



45 M March 31, 2008 at 5:07 pm

Lara, do you really believe that you’d gain 65 pounds eating under 1800 calories a day?

But then, I don’t think Kath eats a lot at all, save the occasional (deserved) indulgence! I think the volume is misleading.


46 Allison K. March 31, 2008 at 5:16 pm

Don’t feel guilty, think about how you are taking care of your body by giving it the rest it needs to heal itself. Just like working out when you are healthy is also a gift to your body….
kum-by-yah and stuff….

Kath-Amazing amount of lunch, for the calories…good picture of volume eating!


47 sam March 31, 2008 at 5:33 pm

Lara- Kath does not eat a lot of food. She eats a healthy amount and keep in mind she was able to eat all that because every thing was pretty low calorie. I’m worried about how much you must be eating based on your post… 1800 calories or so is NOT a lot of calories…. nor is 500ish a meal.


48 Liz H. March 31, 2008 at 6:00 pm

Just wanted to comment on why you got hungrier earlier today. I think it is because you had fewer liquids (coffee and all the milk/water in the oatmeal) It makes a difference for me at least!

Also, I think there are two Liz’s here (HI LIZ!) But I’ll change my name. I’m the carrot cake oatmeal Liz…which I actually tried and I think I am obsessed!

Kiala…REST and ENJOY IT! I am getting sick, went to the gym against better judgment and ended up hacking the whole time (not attractive…or sanitary…but I did spray and wipe the equipment, don’t you worry!!) Anyway….reeelaaax, have a glass of wine (antioxidants!)


49 Leslie March 31, 2008 at 6:13 pm


I def. think you are interpreting Kath’s volume for high calories. All the foods she eats are fairly low calorie. Plus 95 lbs is really not a lot to weigh at any height, so maybe you just aren’t eating enough?


50 Kiala March 31, 2008 at 6:30 pm

Thanks guys. I feel less guilty.

I guess.

I still feel guilty.


51 Jessie March 31, 2008 at 6:58 pm

random question time Kath,
how much do you spend on batteries for your camera? I tried logging my food through pictures just for personal reference, and had to stop because i was going through batteries like crazy! Just curious πŸ˜€


52 Neha March 31, 2008 at 6:59 pm


If you think that eating 550 calories for lunch is too much, then maybe you need to start changing your eating habits. The thing is most people have 550 calories (and most likely, MORE) for lunch – Kath just does it better because she understands the concept of high-density foods.


Thanks for all your photos and meal ideas. Can’t wait to try them!


53 kim March 31, 2008 at 6:59 pm

I told my husband type person I was making burgers and fries tonite. I did not tell him they were veggie patties. The fries were baked and of the sweet potato variety drizzled with a little olive oil, and assorted spices. He said the fries took “getting used too!” but overall, mission accompished, Johnny liked it- :) Alot! The guy who says “meh” to all veggies. Who knew?


54 Patricia March 31, 2008 at 7:30 pm

I think you should invest on rechargeable batteries. It’s a great way to save money on batteries!


55 laura March 31, 2008 at 7:46 pm

okay..tottally off topic but has anyone ever tried peanut butter puffins? it is awesome
and secondly i’m a juinor in HS and i play to major in nutritional science and minor in journalisim. has anyone done this/planning on this? i would like to write/research in health magazines.


56 kim March 31, 2008 at 7:55 pm

i love puffins, especially the peanut butter/i have to watch the portion size! good luck to you in your educational/career goal! mymajors.com is a nice website to explore possible college majors/get more info. I’d suggest calling/e-mailing possible sources of summer internships/volunteering etc to gain experience. If your high school has an internship program that might be worth exploring as well/maybe even earn some credit. :)


57 sirenjess April 1, 2008 at 6:06 am

What kind of wrap is that?


58 Kath April 1, 2008 at 7:17 am

rhodeygirl ,
I’m NOT doing well without the splenda. I’m still putting it in my tea about 50% of the time :( I’ll work on it this week because of your encouragement!

I like the Clif brand a lot and the only reason I don’t eat the normal Clif bars is they are a little too big for a snack size for me. And who wants to eat half or 3/4 of a bar!? But I’d love to try one. I should just get one for a day when I need extra fuel to have on hand.

caitlin (in FL),
Unfortunately most of the CADE internships are unpaid. In fact, I have to pay tuition that semester too (for masters degree credit). It’s tough to handle 40 hours a week without any pay, but I think some schools do offer scholarships and financial aid to help out. Luckily mine is only 6 months at Winthrop (some internships can be up to a year!).

Melissa ,
We have a Krups and if you look on the FAQ page in the Cooking Questions the husband tells about it. I think it’s probably a little more than you would want ($$ too – we got it as a wedding gift). I would stick with a regular coffee maker and see about getting a machine that just steams milk and make coffee-based cappuccinos. After all, it’s the steamed milk that’s the best part!

Elizabeth S,
I’ve heard that too about coffee and wondered if that might have been the differing factor in my hunger. I’ll have to do some more trials – oatmeal with decaf tea and see how I feel.

Emily+ sirenjess ,
The tortilla Alvarado Street Bakery Sprouted Wheat, Burrito Size. I found it at EarthFare. It’s a little too dry for my liking so I probably won’t buy them again.

Liz H,
Good hypothesis on the liquids. I still had a cup of tea, but you may be right about the soluble fiber of the oats? Although there were oats in the pancake! Hmph. I think it was the absence of coffee.

Jessie ,
My camera battery is rechargeable! I would never buy one with regular batteries – like you said – you’d go through them like water!

laura ,
LOVE Peanut Butter Puffins but I don’t buy them because I eat them out of the box uncontrollably (and they’re not very filling, in my opinion).



59 JoLynn-dreaminitvegan February 26, 2010 at 1:08 pm

My son would love that banana and almond butter tortilla roll. Strawberry season is comming in up soon. I can’t wait!


Leave a Comment

Previous post:

Next post: