Homemade Wheat Bagel with Turkey, Rhubarb Jam and Italian Cheese
The bagels are……just like bagels!!! (Which means they’re great 🙂 ) The perfect size too – just bigger than mini bagels but not as huge as store-bought ones. And about 200 kcal each. I know my toppings are strange again, but I’m telling, you when a savory turkey and mustard sandwich isn’t appealing, give jam a try! We popped them in the oven for 10 minutes to get the bagels hot and crispy and the cheese melted. Yum!
Along with oranges
And plain yogurt with almonds and honey –
From above, with hot tea!
This lunch was about 520 kcal.
Physio test went GREAT! I’m sure I missed a few, but overall I think I aced it. There were a few questions where I had studied the entire process of a particular enzyme and the question was “what is the name of this enzyme.” Well, duh, if you opened your textbook you’d know! But the essay questions and short answer>s were a bit more challenging. The best part about this test is I actually enjoyed learning the material. Probably since it was all digestion, nutrition, metabolism, etc. I feel like I understand how the body deals with food much better now. The bottom line? Eat your carbs!! And fats. And proteins. All in a good balance. I hope the cardiovascular system is as fun!
I’m headed out to run an errand, then home to study until 5:30, then the weekend begins. I hope to get to comments tonight, and to FINALLY update the FAQ page tomorrow!
I need a husband who can bake! Looks delicious!!
Another Kelly says
Glad your test went well. I’ve noticed you’ve had the quote from the cover of Pollan’s “In Defense of Food” up on your blog and I’m currently about 1/2 way through the book. I’m curious what you thought about it and how it might be affecting how you look at your studies. I personally am really enjoying the book and also recommend “What to Eat” by Nestle if you haven’t read it. Her book is fantastic as well and gets into food labeling and beyond.
Ok so if the Food Network show doesn’t pan out.. you can always open up a bakery/sandwich shop where “the Husband” bakes up a storm and Kath invents sandwich ideas.
Kelly T. says
im glad you think the test went well. usually if you think you did well, you did. I hate that feeling when you have NO IDEA.
I think jam and turkey is a great idea. I would love the bagel recipe, are they whole wheat? I think it would fun to think of intesting things to mix into the batter, like pumpkin and cinnamon, or garlic and onions. a great way to add a little extra taste and nutrition!
Kelly T. says
haha, oops the recipe is up. You guys are on top of things!
Not only did your bagels turn out perfectly, but your exam seems to have gone well, too!! Talk about a great day for you, Kath!! Whoo hoo!! Enjoy your afternoon errands!! :0)
Wow, that bagel looks delicious! I’ve actually done a similar topping on mini whole wheat pita’s so I see nothing strange about it at all…glad your test went well!
Kelly T: Check out The Husband’s tab he posted the recipe along with the whole process.
YUM!!! I second VeggieGirl, you guys aced your morning! The bagels look delish and I’m glad your test went well, Kath!
Those bagels look FANTASTIC!!! Kath, you are such a lucky girl to have such a great baker in your home! What a great description of the baking process: clear, concise and enough humor to keep me chucking as I read through it. Great job, seriously. What are your thoughts on making pitas? (not a “challenge”…yet, lol)
I tried to find this in other posts, but had no luck. How much of each of these do you suggest eating each day?
Kelly T. says
tara, you can check mypyramid.gov to get specific needs for you. everyone is different!
hey! someone asked earlier what brands of peanut butter we buy, and i highly suggest you guys check out peanut butter & co.’s brands! they are SO GOOD! all are 100% natural and lower in calorie than normal brands ^_^ they have smooth operator (regular pb for 190 cal/2tbsp), dark chocolate dreams (my latest obsession-tastes like nutella-for 170 cal/2tbsp), white chocolate wonderful (180 cal/2tbsp), and cinnamon raisin swirl (HEAVEN! for 160 cal/2tbsp!).
here’s what the website says-very cool site btw-check it out:
Peanut butter is a very healthful food and can be a great part of most people’s diets.
For instance, did you know that peanut butter:
-Is a vegetarian source of protein
-Provides essential vitamins and minerals like Vitamin E, Niacin, Phosphorous & Magnesium
-Is Cholesterol Free and can help improve your HDL-LDL ratio
-Contains fiber, offering about as much as ½ cup of broccoli
-Good source of natural folic acid, an essential nutrient during pregnancy and in the prevention of heart disease
There have also been a number of studies which show that eating a small amount of peanut butter every day can actually help people lose weight and improve heart health. In fact, we contributed a recipe to Prevention Magazine’s version of The Peanut Butter Diet.
At Peanut Butter & Co. we pride ourselves on providing great-tasting, all-natural, healthful products. The complete ingredient lists and nutrional information for all of our products are available in our online store.”
I have a strange food question. I eat pretty halthy during the day, am active (cardio and/or strength sessions 6x a week). I dont restrict my food intake, eat plenty of fiber, have somewhat of a sweet tooth, but no ones perfect! My problem is at night. No matter what I eat during the day, I wake up betwen 1-3am to use the bathroom and i ALWAYS hit the fridge up before I go to bed. Sometimes its yogurt, a bowl of cereal…sometimes I sit there an eat for a good 20 minutes and wake up bloated and feeling really lethargic the next morning. I looked it up online and it seems it might be “Night Eating Syndrome”. Is anyone familiar with this and/or experienced it? Any tips on how to get rid of this annoying and unhealthy behavior?
Seriously, I cant believe I didnt post this before, I read this blog all the time and you guys are so knowlegable!!! Goalie, got anything for me? 🙂
Hey Kath, husband, and others in the Charlotte area,
I have to fly into Charlotte for a meeting in couple of weeks. I’ll be going straight from the airport at around 5pm to a 7pm cocktail reception. I don’t want to overeat (with drinks god knows I’ll be shoving apps. into my mouth if I haven’t had dinner). So I hoping you guys could give me a heads up for great healthy places in the airport to grab dinner or a large snack?
Kelly T. says
My mom used to have that problem. except she would barely eat anything during the day and then binge at night when everyone was asleep. it took me a while to figure it out because shes very overweight, but i never saw her eat! It really is a problem for some people, maybe i am just lucky that i never wake up during the night. I dont know from presonal experience, but maybe put a note on your fridge so you dont just absent mindedly start. are you actually hungry when you do this?
i thought this article from http://www.iloveindia.com/nutrition/ was really interesting! i have had a problem w/overeating for a while now. i have managed to lose weight, even while binging, but really want to get away from the destructive cycle. this article really hit home and i can relate to a lot of what they talk about!
“Healthy eating pattern and carefully planned diet charts and our resolve to eat sensibly, crash every other day, as we mope around on our lack of will power and lack of time. All the workout and exercises to burn calories go down the drain when we gorge down on all that unhealthy stuff. Compulsive overeating is a lot more than just eating junk food. An emotional disturbance or stress related lifestyle may result in a person eating away just to divert his attention from the cause. This often ends in disturbing results. Researchers are becoming increasingly alarmed of this emotional overeating disorder and are trying to find the connection between our mind, feelings and food addiction.
While ‘food addiction’ may seem laughable to many, researchers confirm that addictive drugs use the same neural pathways as the food and that it is now established as a fact that a person can be as addicted to unhealthy food habits as to smoking or consuming alcohol! In America, the statistics show that 64% of its society is overweight and most of it can be blamed on convenience food, fast food and snacks that are so readily available these days.
Overeating for comfort has emerged as a pattern, largely due to our fast paced lives, demanding careers, ready-to-eat foods and emotional isolation from family and friends, as part and parcel of the lifestyles today. Some common factors for compulsive overeating include anger or frustration that lead to binge eating; lack of love and increasing loneliness; insecurity that can be financial, related to future or career.
Children who develop unhealthy eating patterns early in life often become prone to food addiction when exposed to strict dieting later. Elderly people are often seen trying to kill ennui and compensate themselves with food for boredom and lack of excitement and thrill in their lives. Helplessness and constant anxiety is as much a major cause to addiction of food as it is for alcohol addiction. Constant nagging and a resulting low self esteem may manifest itself as overeating.
Tasty foods such as nuts like cashews and almonds, biscuits, sweets, ice creams and chocolates often serve as potent triggers for such food indulgence and overeating and are often known as comfort foods. A little food addiction is a common thing and can easily be controlled by consulting a good doctor at the right time. If you choose to ignore the symptoms and think that it is going to be okay, then be prepared to face the worst. It is better to do something about this problem before it is too late as it may result in irreversible damage.”
Kath, I have never left you a question before, but I am curious for your (or other readers’) input. I have been tracking my diet for the last 3 weeks on thedailyplate.com and am consistently quite low on fat. I am a vegetarian, so I already struggle to incorporate fat into my diet and purposefully consume almonds (or walnuts) and soy nut butter (similar to peanut butter, but with more protein and I like the taste better) each day. I also buy soy milk and eat Kashi products, which also have healthy fats. I will occasionally eat feta or other kinds of cheeses, but I hesitate to use cheese as a primary source of fats because it is saturated fat. However, I’m wondering if that is an okay way to get it since I do not eat meat.
I do not enjoy the texture of vegetables sauteed in olive oil, and it seems sort of counter-intuitive to add calories and fat on purpose by hiding olive oil in other dishes.
Apart from consuming more peanut butter or trying to use olive oil more frequently, how I could include more healthy fats in my diet? I know I should try more avocados, but any other suggestions you or your readers could give would be great!
I have the same problem with my diet being too low in fat. What about adding flax? 5 grams of fat/2 tbsp.
You know what’s delicious? Bread (good bread) dipped in a little tiny plate of extra virgin olive oil with rosemary and sea salt. It’s an excellent way of getting the olive oil without heating it up which can destroy the good fats if it gets too hot.
If you read Jenna’s blog, I posted this question over there also… Has anyone ever heard of using Glucommannan, a water soluble fiber supplement to help you feel fuller longer? The January/February issue of Women’s Health suggests using it in their article The Perfect Body Diet. If you have had any experience using it, I would be interested in your feedback.
Another Kelly says
What about ground flax, tofu, eggs (if you’re used to eating just the whites, toss a yolk in every once and awhile, dressings with healthy fat, etc.
Thanks Kelly, Ill try that! Sometimes I truly am hungry, I think most of the time it is in my head!!
How about hummus? I’m pretty sure thats a healthy fat….
Although the mypyramid site gives guidelines on how much of each type of food to eat, I don’t see a guide for fat, carbs, and fiber. I just want to know how many grams of each I should aim for each day (i.e. yesterday I had 88g fat, 285 g carbs, and 25 g protein…a bad eating day…I went to a restaurant and made bad decisions, but anyway, I don’t know how far off the chart I am).
I want to make sure I am getting in as many nutrients as possible.
Thanks for your help!
I forget whether this was recently discussed on your blog, Jenna’s or Cristin’s but I know I read something on the topic recently and I follow all of your (wonderful!!) blogs, so I apologize for bringing this up again but I can’t find the comment string anywhere – with natural pb, I know some people pour out the oil on the top rather than mixing it in. Some brands get really dry if you do that I know, but does it cut any calories or get rid of any nutrients?
I don’t like to eat too many saturated fats either. If you like sandwiches and salads, these are great places to add healthy fats, try: avocadoes in wraps and salads- I put them on top of veggie burgers and in wraps. Do you like hummus? It is a great source of good fats from the tahini. Try it as a dip for veggies, crackers and pita or on salads/sandwiches and wraps. Toss olives (black or green) into salads wraps and pasta dishes. Tofu is also a source of fat try to stir fry it in canola oil (no taste just healthy fat), vegenaise or canola mayonaise and veggie slices vegan cheese are good sources of unsaturated fat. You should also try seed ie pumpkin, sunflower -great for fiber and healthy fat. Granola. Finally, you can use reduced fat dairy products ie 1% or 2% instead of skim. I hope this is helpful.
I’m a PA-C and I have seen one patient with night-time eating syndrome it was actually a male, which is rare, and he also had a history of some bulimic behavior. From my research, the best treatment for this is usually counseling with a psychologist and dietician and possibly even an anti-depressant type medication if the counseling doesn’t change the behavior. Hope this helps
Kelly T. says
protien- .8 grams per kg body weight (multiply pounds by .45 to get kg )
fat- http://www.umm.edu/heart/caloric.htm here’s the equation…its kind of long
carbs- average 500-600 grams per day. more needed the more active you are. less if you are sedentary
the husband says
i’m sure it would get rid of some calories and nutrients by pouring the liquid off, but who knows how much? i’m guessing it’s all oil but I’m not sure…
i can’t imagine pouring it out, though, because even when we keep it in, and refrigerate it, it’s still fairly dry by the time we get to the bottom of the jar.
Kath or ‘the husband’,
I was just wondering what brand of turkey you use, or where you get it because I often have turkey sandwiches for my school lunches. I’m not too sure what to look for when I buy it, but is the kind that you get less processed?
Also, I just wanted to say that I absolutely love your blog! I’m currently a sophomore in high school and lead a healthy lifestyle, but I am needing to gain a few pounds. I think you are such an inspriation, and make me want to become an RD even more 🙂
I just wanted to thank you for the wonderful and daring bagel recipe and the great history provided! I can never bring myself to buy the packaged bagels at the grocery store. They seem more like round bread that doughy on the inside crunchy on the outside bagels. But I also don’t buy the 500 calorie nyc bakery bagels, well maybe twice a year or after a 10+ mile run. So thanks for the recipe. I am excited to try it.
Oh, I almost forgot to tell you, but those bagels look amazing!
the husband says
When we buy turkey at Harris Teeter, it’s usually Dietz & Watson. But I also like to buy those big turkey breasts and roast them myself, then cut thin for sandwiches. This way is much cheaper (and I suppose a little less processed)
Glad you like it, go for it! It was really fun and easy.
Hey, ktbabs, I think Cristin answered that pb question in her latest string of Q&A’s. You might try looking there.
Kelly T – 500-600g of carbohydrate is way way too high!! That would be 2000-2400 calories just in carbs (never mind that we have yet to factor calories from fat or protein).
According to the Dietary Reference Intakes (DRIs) the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrate is 45-65% of energy. For a 2000 calorie diet, this equates to 225-325g of carb per day. For a 1,600 calorie diet, this equates to 180-260g carb per day.
for the average, fairly active female, the recommendation is: 250-350g of carbs, 60+g protein, and 40-60g fat. to loose weight you should keep the carbs about the same (your body needs the energy), about 250-300g. protein is a must, and many studies have found that the average woman does not get enough. keep protein levels the same and shoot for 60+g. fat can be decreased alot, but you should be careful to make sure you get enough. fat is a necessary component of a healthy diet. just make sure that the sources are healthy (aka NOT transfats, etc). aim for about 20-40g. don’t deprive yourself, though. there may be days when your body needs more of one amount. numbers are too restrictive, and the body was not built to follow them. go with your body’s signs, and everything should fall into place.
for maintainence-“Try to balance your diet with 60-65% carbohydrate, 15-20% protein, and no less than 20% fat.”
“This calculator uses the Mifflin formula, which currently appears to be one of the most accurate predictive equations for both normal weight and obese individuals. The calculator predicts REE (Resting Energy Expenditure). Exercise levels are then factored in. Fat loss levels are calculated by subtracting 20% of daily calories. There is always a “rock bottom” value factored in – which is 8 calories per pound of body weight.
Most calculators you see on the web use the Harris-Benedict equation. However this equation is rather old (c. 1919), and many argue that with today’s body weights and lack of exercise, the formula tends to overestimate calories.”
i actually get about 250-350 carbs a day, 80-90g of protein (i am a carnivore and love meat, dairy, and beans-all strong sources of protein-so my intake is larger than the average person’s), and 10-20g fat (low, but i’m not drawn to many fats. i prefer a good roast with root veggies and a tall glass of milk). like i said, all are different. i am 135lb at 5″6-perfect weight for my height-and this combination works for me. everyone is different.
Kath you eat very natural foods…..avoid weird products, etc. I try to do that as well. After seeing your ice cream last night, I looked it up, to see what flavor to buy but the light churned has a lot more ingredients than just the regular ice cream. Is there a reason you get light churned versus a little of the real thing?
Does anyone remember what kind of food scale Kath has? I know she’s got it posted somewhere, but I can’t find it. Thanks!
Hi Kath, and follow readers;
I have a questions about HUMMUS. I live in Eastern Europe (yea, and still am a huge fan of this blog) so the stores here don’t have it at all. I do love it, however (originally from ISRAEL) and therefore our only option is making it at home. However, my ma (who has no weight concerns what-so-ever) tends to put a 50-50 ratio of tahini and chickpeas…so you can imagine how high in calories it comes down to be. I asked her several times to make it with much less tahini, but she doesn’t says she doesn’t think its a very good idea because it will be very “heavy on the stomach”. Does anybody have an low-fat/low-cal hummus recipe which is still pretty good, and naturally wouldn’t make the ma think its “too heavy”?
Sorry for the long post!
Thank you 🙂
Kelly T. says
you’re right, you’re right, I wasnt thinking and put down the recommendation for endurance runners, sorry.
best peanut butter hands down is smart balance. the taste is the best!
8 g of fiber plus omega 3’s
haha I mean protein not fiber 😛
Rachie re: Charlotte airport:
Unfortunately, the Charlotte airport is mostly chain food. That said, it’s not all FAST food – there is a Chili’s, stuff like that. You could easily grab a salad or a grilled sandwich of some sort.
Thanks everyone for your suggestions. I do like hummus and tofu–I guess I should look for versions with a higher fat content than the brands I currently buy. I also plan to buy an avocado at my next grocery store trip!
IKate–thanks especially for your suggestions! I TOTALLY forgot about olives–I love them!! I’ll look at the pumpkin seeds in the bulk section of my health food store. I don’t think I have ever tried those–what kind of taste do they have? Is is a salty taste like sunflower seeds, or something different?
And I’ll check out the flax suggestion. Thanks everyone for your help!
The Charlotte Airport has a Jamba Juice and it has some pretty good healthy smoothies. But be very careful– A lot of their smoothies are high in calories so take a look at the nurtrition info on their website first.
Katie F says
Kath–this may seem like a silly question, but I figure you’ve been through this before and you may have already encountered this…
I recently lost ~25 pounds over the course of 7 months. I am now around 138 lbs (I’m 5’7″) and I feel great. I’m not really trying to lose any more weight, but I’m still keeping tabs on what I eat, keeping up my normal high activity level, and waiting to see where my weight settles out–I’d like to lose another 5 pounds but I don’t really care if I don’t, either. In the past couple weeks, I’ve had about 4 people tell me that I look “too skinny” and I need to put some weight back on. I really don’t think this is the case as I am still well within a healthy range. Did you encounter this at all after your weight loss? Any advice on how to deal with it?
katie & kath
i have had a similar situation. i am 5’5” and used to weigh around 140-150lbs for a year after a period of being on the too-thin side. now i am at 123lbs- a healthy bmi- and people are commenting on how i must be dieting etc. and saying i look “too skinny” but i have really just been following yours and cristin and jenna’s blogs and trying to develop a healthy balance. how did you deal with such comments?
re: “Too thin” comments
I have never had this comment from others said to me, but it’s probably because I’ve been the same weight/height pretty much since highschool. However, my brother really toned up and lost a good amount of body fat after going through the police academy due to a changed diet and increased exercise. My parents and our friends often say he looks “too thin” or when he comes home for a weekend say he looks like he’s “lost more weight” even though he hasn’t. He just tells them “My clothes still fit the same and I weigh the same amount as I always have” and that usually shuts people up. That and he eats a large amount of healthy foods in one sitting, so they realize he eats and isn’t starving himself.
I haven’t read “In Defense of Food” – it’s on my list!! I got the quote from his article in the NY Times, which I loved. With all my reading for school, I hope I can get to IDOF soon!
The Charlotte airport does have some good options – there’s a “grab and go” area with some decent looking stuff. And a little Taqueira (or something?) restaurant with a mango salad I was going to get once when I was in the same situation (going, not coming 🙂 And a Chilis. Where is your reception? If you could share the location in Charlotte, we could recommend something near there. It’s a big city!! And if you had more time, I’d meet you – how long are you here?
I also read that article on Glucommannan in Women’s Health and was very disappointed that the magazine would publish something like that. A diet that promotes a supplement at every meal? There’s just something unnatural about that to me.
Yes, you would lose calories by pouring off the oil, but your peanut butter would be very dry. I’d rather have it be creamy!
I get the Edy’s Peppermint because it’s so delicious 🙂 But that’s why I only have it every now and then and not every night.
Good question! I’ve had a few people tell me I’m too skinny, but I really don’t take it to heart because I think they were just trying to be nice. They probably just need to get used to your new look – it does look “too skinny” compared to your old one. Sometimes people don’t know what to say when they see you’ve lost weight. If your BMI is normal, that’s probably the case.
I know you said that you are not wild about veggies cooked in olive oil, but what about raw veggies (salad) with the oo in a dressing? Lemon juice and olive oil is my favorite!