Whole Wheat Herbed Pizza Crust

This is from my King Arthur Flour Whole Grain Baking book (that I stole from my mom 3 years ago and I’ve made about 50% of the 5 inch thick book). I had some left over whey from making yogurt and so I added it to the crust dough instead of water and honestly I really couldn’t tell it was even in there. I don’t know if I was suppose to noticed something or it is rendered tasteless when baked in bread? Anyway! Oh by the way, this is two pizza crusts worth. I’ll add in where you can wrap up the other crust and freeze for another time.


  • 3 3/4 (15 ounces) whole wheat bread flour (or whole wheat)
  • 1 Tbsp plus 1 1/2 tsp instant yeast
  • 1 1/2 cups (12 ounces) cool water (this is where I used the whey, but I only had 1 cup so I added 1/2 water for the liquid)
  • 1 Tbsp honey
  • 1 Tbsp olive oil
  • 2 tsp salt
  • 1 Tbsp dried oregano
  • 1 Tbsp dried basil
  • 1/2 tsp cayenne pepper

Measure two cups of the flour into a medium bowl and stir in the yeast. Combine the water/whey with the honey. Since this is cold, it’s kind of frustrating to get the two to combine.

Add this to the flour. Stir well to combine and let sit for 1 hour.

After 1 hour, you should see obvious air bubbles from the yeast working. If you don’t, then your yeast is crap and it’s time to buy some new stuff 🙂 It’s kind of hard to see in the photo below, but the dough (starter is what it’s called right now) should be puffy somewhat as well.

Add the remaining 1 3/4 cups of flour. Either knead by hand (chyeah right!) or let it knead in your kitchen aid with the dough hook (now we’re talking!) or you can let it mix in your bread machine.

Allow to rise in a warm place (oven OFF with the light ON is always a good place in the winter) for about 1.5 hours until doubled.

I didn’t touch the dough between the last two photos, so you can see that it has really puffed up but is still a really wet dough. It’s okay. Don’t worry. Turn the dough out onto a lightly floured surface. Cut in half with a knife or a bench knife. Note: This is when you would take the other crust dough that you might not be using and wrap it in plastic wrap and put it in the freezer.

Roll out into a 12-inch circle.

Place on a baking stone or a pizza pan lined with parchment paper. If you are nervous about moving the dough, fold it in quarters and then move it onto the pan/stone and then unfold it, much like a pie crust. If you have no clue what I’m talking about, look below.




Bake on 375F for 10 minutes. Remove from oven. Turn oven temperature up to 425F.

Now is where you can just go crazy. We added tomato sauce, bell pepper and olives but you can do pesto or bbq sauce and whatever your heart desires.

I used 8 ounces of part skim mozzarella cheese on the pizza, so 1 ounce per slice. Then topped with dried oregano and fresh ground black pepper.

Bake for 10-12 minutes. So I was outside gabbing with my neighbor when I put this in the oven so my husband had taken it out and cut it up already by the time I came in 🙂

So here is the nutritional info. The crust ingredients are for 2 pizzas, the serving size here is for 1/4 of one pizza, so two slices (if you cut into 8 pieces like we did above). This is for the crust only so you can use this whatever toppings and sauce you want.

Serving: 1/4 pizza (2 slices)

Calories: 220.6

Fat: 2.7 g

Carbs: 45 g

Protein: 7.7 g

Now if you used tomato sauce with 8 oz cheese and veggies this is your nutritional info:

Serving: 1/4 pizza (2 slices)

Calories: 401

Fat: 13 g

Carbs: 50 g

Protein: 19 g


Peanut Noodles

This recipe is from Jen’s Fit Playground and is one of her free recipes. I really love peanut noodles and I really prefer them cold so this was a great option for lunch for the week. I just changed a few things up from her recipe.

Makes 4 servings


  • 8 oz whole wheat spaghetti
  • ¼ cup low-sodium chicken broth
  • 2 tbs lime juice
  • 2 tsp powdered ginger
  • 1.5 Tbsp minced garlic
  • 2 tbs organic chunky peanut butter
  • 1 tsp sesame oil
  • 1 lb boneless chicken breast
  • 4 stalks green onions
  • 1 can sliced water chestnuts
  • 1 large peeled carrot
  • 1 cup broken broccoli
  • 1/2 cup frozen peas
  • 1 tbs worcestershire sauce
  • 3 tsp Bragg’s Amino Acid’s or soy sauce


  1. Cook pasta according to package instructions.
  2. Heat large skillet over medium. Add oil. Cube chicken and saute in oil for 3-5 minutes until nearly cooked through. Be sure to stir so all sides are coated.
  3. Slice onions, grate carrots, and chop broccoli.
  4. Add ginger, garlic, carrots, water chestnuts and peas (not the green onions) to the pan and stir. Heat through for a couple of minutes. Add chicken broth, lime juice, worcestershire sauce, soy sauce and peanut butter and stir til combined.
  5. Add in cooked pasta. Coat lightly, cover, reduce heat to low and allow to simmer for another 5-10 minutes until ready to serve.
  6. Top with sliced green onions
  7. Either serve right away or put into 4 individual contains and put in the fridge for lunch.


  • Calories 292
  • Total Fat 7.52g
  • Sodium 309.69mg
  • Total Carbohydrate 25.4g
  • Sugars 2.22g
  • Protein 32.21g

30 minutes

That’s how long it took me to put together this meal (which wasn’t even for us, it was for a family we are friends with) from start to finish. I also had 3 boys under the age of 3 and I was the supervising adult. Maybe because I’m a math person, but I like to plan out in my head, or sometimes on paper, the fastest way to do dinner from start to finish. This is how this was done:

  • Roll grill out of the garage and preheat
  • Set oven to 375 degrees
  • While the above are preheating, peel and cube sweet potatoes, toss with spices and spread on a baking sheet
  • Spread herbs for chicken on a large plate and press the chicken onto the herbs
  • By the time the two previous steps are done, both oven and grill are preheated. Put ‘tatoes in the oven, chicken on the grill.
  • Set oven timer for 12 minutes
  • Make cucumber salad
  • *12 minute timer goes off so get off facebook* go flip chicken and take green beans with you to put in the grill basket
  • Reset timer for 12 minutes
  • Check to see if all children are alive and well
  • Chop up mango and strawberries. Make honey laced greek yogurt, dump pour on top
  • *12 minute timer goes off* go get the chicken and green beans and take the sweet potatoes out of the oven

Done! Dessert and dinner is done! See, down to a science. Chicken takes about 10 minutes on each side, sweet potatoes need 25 minutes. Do all the non-cooking stuff AFTER all the cooking stuff is going.

Cucumber Dill Salad

This is a variation from something my great grandmother used to make as a kid (minus the full fat sour cream, plus dill). I remember like it was yesterday tossing all the contents in an empty (clean) cool whip container and then eating the whole thing 🙂

Servings: ONE <—seriously, eat the entire batch! I dare you 🙂


  • 1 large cucumber, peeled and cut into 1/2 inch chunks OR sliced thinly
  • 1/2 of a large sweet onion, sliced thinly
  • 1/3 cup plain non-fat greek yogurt
  • 3 Tbsp white balsamic vinaigrette (or use white wine or just plain white vinegar but balsamic is the best)
  • 1/2 tsp dried dill or 2 tsp fresh
  • salt & pepper, to taste

Chop peel and chop cucumber and onion.

Toss everything in a bowl.


Eat the ENTIRE batch 🙂 Yes, the whole thing!

Nutritional Info:

Calories: 134.9

Fat: 0.6 grams

Carbs: 21.9 grams

Protein: 11.1 grams

Crockpot Beef Enchilada Soup

This is one of Jen’s free recipes on Jen’s Fit Playground and is really good! Make sure you have cooked brown rice ahead of time and I know buying canned roast beef sounds weird but you’ll rinse all the gravy stuff off of it. Of if  you have left over beef that you can shred, you could use that too. Or chicken! I didn’t have great northern beans so I just used white kidney beans and black beans.  My kids ate this like I had not fed them in two days.

Makes 4 servings (approximately 2 cups each)


  • 12 oz. canned roast beef, rinsed well, drained, and shredded
  • 2 cups canned corn, rinsed well and drained or 2 cups frozen
  • 1 cup petite dice tomatoes
  • 1 cup enchilada sauce
  • 2 cups great northern beans, rinsed and drained
  • 1/4 cup fat-free refried beans
  • 2 tbs tomato paste
  • 4 cups reduced-sodium beef broth
  • 4 green onions cut in to 1″ segments
  • 1 cup cooked brown rice
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp mince garlic
  • sea salt and pepper to taste


Thoroughly rinse and drain beef, corn, and beans. Break beef up with a fork and add to the crockpot. Add all remaining ingredients and stir. Add salt and pepper to taste. Cover and cook on high for 3-4 hours or low for up to 6 hours. Stir thoroughly before serving to ensure refried beans have mixed in.


  • Calories 281
  • Total Fat 3.68g
  • Sodium 1887.24mg
  • Total Carbohydrate 36.85g
  • Dietary Fiber 9.17g
  • Protein 24.23g

*Cut out some of the sodium by cooking your own white beans and using fresh corn.


Garlic & Herb Stuffed Meatballs

This recipe is from Stephanie Fitness, click to see the original link 🙂 Instead of retyping everything she has already written, I just cut and pasted (and added a few things)!

Servings: 4
Preheat Oven: 350 degrees
Prep Time: 5 minutes
Cook Time: 45 to 50 minutes

1 pound ground lean turkey {93/7}
1/4 cup old fashioned oats
2 tsp Worchestire Sauce
2 Laughing Cow Garlic & Herb cheese wedges <—–(I just used the regular, light)
1/2 tsp Garlic Powder
Salt & Pepper, to taste
Olive Oil Spray

Lightly spray muffin tin with Olive Oil spray. Set aside. Cut two laughing cow cheese wedges in half, so that you have a total of 4 slices. Set aside.

2. In a medium mixing bowl, combine your turkey, oats and Worchestire Sauce. Pat your meat mixture down into bowl. Take your hand and score meat into four equal parts.

3. Take 1/4 of turkey mix and pat into a flat patty. Take 1 piece of cheese and place in center. Start forming turkey mix around your cheese wedge till completely covered. Roll into a ball. Repeat this step till you have 4 perfect stuffed meatballs.

4. Place meatballs into muffin tin (I just placed them on a baking sheet). Pour a small amount of water into remaining cups so that the pan will cook evenly and you won’t ruin your muffin tin. Bake at 350 for 45 to 50 minutes. Enjoy warm!

Nutrition Facts {1 Meatball}
Calories: 214
Fat: 10g
Carbs: 4.5g
Protein: 24.5g
Fiber: .5g
Sugar: 1.25g

Lazy People Fajitas

Seriously, next to making ramen noodle, this is the next easiest *clean* thing.

  • 1.5 pounds boneless, skinless chicken breasts, sliced into strips
  • 3 bell peppers, sliced into strips
  • 1 large onion, sliced into strips
  • Spray, nonstick
  • 1 Tbsp fajita seasoning, Supreme Spice (no msg)
  • 6 whole wheat tortillas
  • nonfat greek yogurt
  • salsa
  • avocado

This is the spice I’m talking about :

I don’t have it up here as I’m typing but it’s salt and spices and I don’t use very much of it at all.





















Spray a large skillet or wok with nonstick spray. This is to avoid two things, the chicken sticking to the pan as it browns and using a butt load of olive oil. Next add the chicken, onions and garlic and sautee until chicken is browned and onions are translucent over medium high heat. Then add the peppers and reduce the heat to medium or medium low. You don’t want to the peppers to get soggy so keep an eye on them, you’ll know when they’re done when they are bright red and still stiff. Probably about 4-5 minutes and they’re done.


Throw some on a whole wheat tortilla and top with these yummy toppings:

And call it good!


Nutritional info (1/6 of the batch of filling on a tortilla with 2 Tbsp of nonfat greek yogurt, 2 Tbsp of salsa and 1/8 of a medium avocado):

Calories: 396.9

Fat: 7.4 g

Carbs: 39.7

Protein: 43.9



















Stuffed Bell Peppers

So you can really put whatever vegetables you want in these along with brown rice and a lean ground meat of your choice, stuff it in a pepper and call it good! This is what I used for this recipe:

  • 1 lb 93/7 ground turkey
  • 2 cups cooked brown rice
  • 1/2 medium onion, chopped
  • 2 tbsp garlic, minced
  • 1/2 block of frozen spinach (this is what I had left over from a crustless quiche the night before)
  • 1 quart home canned tomatoes, drained and chopped
  • 1 tsp garlic powder
  • 1 Tbsp dried parsley
  • 3 Tbsp soy sauce or Bragg’s amino acid
  • 1/4 cup veggie broth (or chicken) but I had a carton of veggie open in the fridge
  • salt & pepper, to taste
  • 4-5 bell peppers, tops taken off and seeded

Preheat oven to 350 degrees.

Brown the turkey with the onions and garlic over medium high heat and in a large skillet or wok. Meanwhile, defrost the spinach and squeeze the liquid out and drain the tomatoes and roughly chop.

Once turkey is browned, reduce heat to medium low and add the rice, spinach, tomatoes, garlic powder, parsley, soy sauce and broth. Let the mixture come up to a low bubble. Meanwhile, prepare your pepper.

A lot of recipes call for you to boil the pepper for 1-2 minutes but…let’s get realistic, when I have two kids hanging onto my legs and/or begging for snacks or drink and/or fighting over toys this step doesn’t get done and it comes out just fine 🙂

With a tablespoon (like the kind you eat with, not measure) scoop the filling and dump it into the pepper and smash it down into the pepper. These puppies will hold A LOT of filling. Once they are all filled, put them in an  8×8 baking dish and fill the bottom with a 1/2 an inch of water.

Pop ’em into the oven and bake for 40 minutes.

Nutritional Info (for 1 pepper out of a batch of 5):

Calories: 321.3

Fat: 8.8 g

Carbs: 38 g

Protein: 25.8 g

Attention Sweet Potato Haters!

I was once you…actually…a month ago I was you! Ask my mom, I wouldn’t come any where close to a sweet potato! But I decided to roast them with some spices because one night we went out to eat at a Brewery in downtown Portland and they had these awesome spicy paprika fries! So good! And a lot of people love sweet potato fries but don’t like sweet potatoes. So here is my spice line up:

Salt, pepper, olive oil, cajun spice, garlic powder and paprika

Peel and cut up however many sweet potatoes into about 1 to 1/2 inch chunks. I only use olive oil to get everything to stick to the potatoes. For three sweet potatoes I use about 1-2 TEASPOONS of olive oil, barely any at all. I wish I had measurements but I don’t so be brave and just start shaking stuff on there 🙂 I’d like them spicier but my little one loves these so much so I only put 2 shakes of cajun on there but feel free to go to town with the paprika!

Put it all in a bowl and toss with your hands or a spoon

Then dump ’em on a cookie sheet (I like to line with foil because I baby my bakeware) and roast at 425 for 25 minutes.

We have sweet potatoes every 3-4 nights and this is the only way I have yet to make them and there is never any leftover either 🙂

Typical Lunch Line up

This is my lunch and post workout meal for today. 1 slice organic Dave’s Killer Bread, 56g of turkey breast, 1 tsp dijon mustard, 1 tbsp jalapeno yogurt,  celery with Laughing Cow Light, 1 serving (133 g) 2% cottage cheese and 1 serving whey and water. I’ll be able to tell you the macro’s on this meal after I enter all my food on spark people in a few minutes. I’m never hungry after working out (after the marathon I literally had to shove spaghetti down my throat in fear of me dying from lack of calories) so I actually ended up eating the cottage cheese about an hour later. I think part of the reason for my lack of hunger is the amount of water I drink while at the gym so I come home with a full stomach.