by Meli C

Posts from — November 2011

Fettuccine Shirataki

{Sundried-tomato-pesto fettuccine}

To make a long story short,  Tofu Shirataki noodles are a guilt-free pasta replacement option.  I’ve been a big fan of these noodles  for a while now, and I definitely should have shared this little secret with you sooner.

The noodles come in different shapes: spaghetti, fettuccine, macaroni and angel hair.  Angel hair is my favorite, but they all do the trick!

At first, Tofu Shirataki can seem scary. The noodles come in a see-through packet, where they are floating in water. The preparation is a little different than regular pasta, but it’s very easy and after you know what you are doing, it’s even quicker than boiling pasta itself.

To prepare the noodles you remove from the package and drain them using a regular pasta drainer. Then boil for 2 to 3 minutes or microwave for 1 minute, to reduce the authentic aroma (don’t be deterred by the initial strong tofu smell). Drain again if needed and pat the noodles dry using a paper towel.

Now you’re ready to prepare a delicious pasta dish by adding your favorite sauce and ingredients.

For the sundried-tomato pesto recipe in the photo above, I mixed a cup of plain non-fat Fage Greek yogurt, a wedge of original light laughing cow cheese, a tablespoon of pesto, and 1/2 cup chopped sundried tomato (no oil). I topped the dish with fresh grated black pepper, parmesan cheese and chopped basil leaves.  Enjoy!

November 30, 2011   3 Comments

Power Smoothie

{breakfast of champions}

This smoothie is the perfect breakfast if you need something that’s quick, healthy, and can be taken with you on the go. It’s all natural and filled with tons of antioxidants, vitamins and many other nutrients your body needs to start off the day.

Don’t let the color fool you – this smoothie is delicious!


1 banana
1 cup frozen mixed berries
1 handful fresh spinach
1/2 cup unsweetened vanilla almondmilk (or your milk of choice)
1/2 cup non-fat plain greek yogurt or 1 scoop of protein powder*
1 packet stevia


I like to blend the ingredients in this order:  I first blend the berries, banana and water. When the mixture is smooth, I add the scoop of protein (or yogurt), the stevia, the handful of spinach, and the almondmilk. Even though some of you may think it’s strange to add raw spinach to the mix, I guarantee that you will not taste it. However, spinach does add a lot of iron, vitamins, and antioxidants to the blend and it’s an easy way to effortlessly sneak in a veggie during breakfast.

I blend all the ingredients together for about 30 seconds and then I stop to scrape the sides with a spoon. I mix a bit by hand and then I blend again for another 30 seconds. You can add more milk/water if you like the shake thinner.

*Please choose protein powder carefully. I strongly recommend you choose one with no preservatives or added chemicals. Check out the Sunwarrior Warrior Blend. I love it in the natural flavor, and it works great in this smoothie recipe!

November 4, 2011   2 Comments

Protein Pancakes

{Protein Power Pancakes*}

I’ve been specially careful of my food choices during these past couple months working up to the big day.  In the process, I’ve made some really amazing food and recipe discoveries that I’ve decided are too good to keep to myself.

You’ll find there are many different variations of these pancakes online. However, this is the one that’s worked best for me. Think of it as a plain, blank canvas and feel free to experiment: add berries, bananas, switch up the toppings!

After discovering these, I doubt I’ll ever make regular pancakes again.

Ingredients (makes 3 medium-sized thin pancakes)

4 egg whites
1 packet of lower-sugar instant oatmeal in the flavor of your choice (I recommend any of these)  *If you don’t have instant, use 1/2 cup of the regular unflavored kind and add 1 tbsp of vanilla extract + 1 packet of stevia/splenda


Preheat a non-stick pan on medium heat.  Combine all ingredients in a blender and blend until smooth. If you would like to have thinner more crepe-like pancakes, then add 2 tablespoons of water to the mixture.

Once blended, pour mix directly to the pan to form the size of your preference.  As soon as tiny bubbles start to form, or as soon as the borders looked cooked (about 30-45 seconds), flip the pancake over and cook for 15 more seconds.

Serve with your favorite toppings and enjoy!

*Photo source

November 2, 2011   2 Comments

Web Analytics