Don’t be fooled…

..into spending less to get more that you don’t need. A trend in our retail industry has gotten on my last nerve, and I just have to vent. Let me explain….

Last week I took my family to the movies and I had a “moment” at the concession stand.  No it wasn’t the lack of healthy options to choose from, let’s face it, we all budget for popcorn at the movie theater (yes even me occasionally), it was the way the items were priced.  It was considerably cheaper to get the largest size of everything than get the smallest of anything!  This is not a new trend, but it always floors me when I really stop to think about it.

Movie snacks

So I ask you, have you really stopped to look at the prices?  As consumers we drive these prices into play.  Our demand is the determining factor. Take into consideration that the cheapest option most often has the most empty calories.  This marketing strategy is similar to the $1  vs.  $.99 ploy.  It is a simple way to make it look like we are getting the best value for our money.  It seems to make so much sense, but in reality it is not always a better option.  So,  you reason with yourself, okay I will pay the cheapest and then not eat it all, right? RIGHT?!!! How often does that happen when you are sitting within close reach of it in a dark movie theater. Honesty folks, not with me, but with yourself.

Same rings true with a most fast food restaurants. The price difference shrinks smaller the larger the size you order.  No, I won’t go the “a cup of coffee used to cost ___ cents” route, but it is astounding how our dollars are voting these days.  Don’t be fooled into spending less to get far as calories go in these treats, more is not better!!!


Here is my final gripe, not only do we spend less to get much MUCH more than we need, but it is not quality more. Not to mention that now we either consume more of it, or we throw it out.  Now a whole different ball game comes into play, the waste of food. Do we really need to spend the resources to make the extra products just to pay less for them?  Think with me here…farmers to grow the corn, and the manufacturers to make the ingredients, shipping costs, stores to house the products, people to serve them, and on and on… just add it to our trash bins?

Bottom line: As long as we buy it, retailers will price their supply this way, so be aware and don’t be fooled into a bargain for your wallet but not for your body.  Awareness is power.

Boring Breakfast Solution #3

I have posted recipes for protein waffles before, but they required protein powder.  Here is a protein packed recipe without a powder.  Try it out!

“Liz’s On-plan Breakfast Waffles”

recipe by Liz from LBC modified by

3/4 cup liquid egg whites
1 egg
1/2 cup rolled oats
1/2 cup of fruit (I used strawberries)

Additional Ingredients
1 tsp pysillium husk – makes waffles bigger/puffier on the inside) – optional
1/8 tsp baking powder
1/8 cinnamon
1 packet of stevia or 1/2 tsp of honey

Put egg whites, whole egg, rolled oats, 1/2 of the strawberries, baking powder, pysillium husk, cinnamon, and stevia in a blender. Blend for 7-10 seconds.

Pre-heat and pan spray waffle maker. Pour the batter and cook for approximately 2 min (depending on a heat). Flip the waffle and cook for another 2 min. Makes 2 perfectly delicious waffles. Serve with the remaining fruit.

This meal gives approximately 29g of protein, 36.5g of carbs and 8g of fat for around 335 k/cal.

Cauliflower “Steaks”

I have to be honest here, I am not a huge fan of cauliflower.  I grew up eating it raw on the veggie tray smothered in ranch dressing or cooked and covered in gooey cheese sauce.  Sound familiar?

Because I know the value of adding a variety of vegetables to your palate, I am always looking for ways to cook cauliflower that my family will enjoy without the calorie dense sauces.  Here is a recipe that accomplishes just that!  It even has a fancy name to impress your friends.  Give it a go.

Grilled Cauliflower Steaks with Lemon-lime Feta Gremolata

recipe by The Food Network modified by

prep/cook time: 30 minutes         serves 6


2 small heads of cauliflower

1 clove garlic

1 lime

2 lemons

1 cup fresh cilantro leaves

2 Tbs feta cheese crumbled

Pinch of sea salt and pepper

1 Tbs Olive Oil (or grapeseed oil)



Heat the grill to medium high heat.

Trim off and discard the cauliflower leaves.  Flip each head over so the stem side is facing up.  Trim about 1/4 inch from the bottom of the stem, then cut each head into 3 thick slabs.  Reserve side florets that fall away when trimmed for later use.

In a medium bowl, grate the garlic clove.  Grate the zest of the lime and 1 lemon, the juice the lime and 1/2 the lemon into the same bowl.  Finely chop the cilantro and reserved cauliflower bits.  Add the feta cheese to the bowl and stir to mix.  Season with pinch of salt and pepper.

In separate small bowl, whisk together remaining juice from other 1/2 of lemon and oil.  Brush one side of each cauliflower slice with this mixture, then place on preheated grill, oiled side down.  Cook for 4 minutes, brush with oil/lemon mixture on the top and flip to cook for an additional 4-5 minutes on the other side.  Continue to cook until slightly charred and tender (approx. 3 minutes depending on thickness of slices).

Slice remaining lemon into wedges.  Spoon the cooked slices of cauliflower, “steaks”, with a Tbs of garlic, feta, cilantro mix and serve with lemon wedge on side.


4th of July Recipe – Antipasto Salad


If you are here in the USA this weekend, chances are you will head off to a 4th of July Celebration. Rather than showing up with the typical side dish, or the dreaded veggie tray, try this simple recipe that requires very little prep and tastes amazing!  This way you can load your plate with veggies with a side of hamburger.



Antipasto Salad

recipe: Cooking Light shared by

3 cups (2″) sliced asparagus (about 3/4 lb)
3 cups quartered mushrooms (about 3/4 lb)
1 cup red bell pepper cut into strips
1/2 cup pitted ripe olives
3 oz. part-skim mozzarella cheese, cubed (about 2/3 cup)
1 (14 oz) can quartered artichoke hearts, drained
1 (11.5 oz) jar pickled pepperoncini peppers, drained
1/3 cup cider vinegar
1/4 cup finely chopped fresh parsley (i cheated and use dried)
2 tbl extra-virgin olive oil
2 tbl dried oregano
1/4 tsp salt
1/4 tsp blk pepper
3 garlic cloves minced

  1. Steam asparagus, covered for 2 min. Drain and plunge into ice water; drain well. Combine the asparagus, mushrooms, and the next 5 ingredients (mushrooms through pepperoncini peppers) in large bowl.
  2. Combine vinegar and remaining ingredients in a small bowl; stir well with a whisk. Pour vinaigrette over the vegetable mixture, tossing gently to coat. Cover and marinate in fridge for 2 hrs. Yield 20 (1/2 cup) servings. Serve chilled or @ room temp.

Thank you for introducing it to me years ago. It has been my favorite pot luck dish ever since.  By the way, I will sometimes make this salad on Sunday and put the 1/2 cup serving over two handfuls of spinach or greens as a lunch all week long too!

Happy 4th everyone!