25 weeks pregnant; kicking from the inside out
Posted: May 4, 2012 Filed under: Everything else... | Tags: 25 weeks pregnant, 6 months pregnant, brain food, doula, fit pregnancy, good fats, Hawaii 5-o, pregnancy fainting spell, pregnancy fitness routine, pregnancy nutrition, pregnant personal trainer, second trimester 2 Comments »
Pregnancy involves a lot of adapting, and some hard lessons learned.
Two weeks ago, I suffered a fainting spell and went to the ER. It sounds more dramatic than it turned out to be. The lesson learned was not to start my day with too many carbs (even the sugars in fruit can contribute) and not enough protein and water. I also learned to stand up more slowly to allow my increased blood volume to properly adjust.
The funniest part of my hospital visit was that “Hawaii 5-o” was filming at the Tripler ER that morning, so we pulled up to several blood-soaked patients, who were actually just actors. Someone on set actually shushed an EMT and I’m pretty sure I saw steam come out my husband’s ears. I may not have been covered in blood, but I was the only true patient.
Another funny tidbit from that morning was how I kept having to repeat that I’d had cookies and fruit for breakfast. Yep, the personal trainer who is all about health and nutrition had given in to sugar cravings only to have to repeat them about five times. My husband was snickering in the corner. I suspect he paid extra people to ask what I had eaten.
While at the hospital, they also monitored AJ (the boy who lives in my belly) to make sure he had everything he needed. He quickly proved he was fine by boxing the monitors they put on my belly. We could actually see them moving with each strike, and my insides were raw by the end of it. My little show-off. I was proud.
Fainting spells aren’t actually dangerous for babies. The whole reason I was depleted was because my body was prioritizing the baby, making sure he got everything he needed first. (Hey, the baby needs blood. Great, lets take it from mom’s brain.)
In other news, our household goods will arrive tomorrow. Although I’m impressed at how well the air mattress we’ve been sleeping on has held out, I’m definitely ready to get back to sleeping on our real bed. I’m equally excited for our couch and TV. Next week, we’ll have cable for the first time in 2 years. My husband will be away when that happens, so I think it’s only fair that I take it in for both of us by parking it in front of the ole picture box for a marathon run of whatever is on.
Fitness, nutrition and preparation at 25 weeks:
I’m 25 weeks today, and I’m still active. I walk 18 miles each week (2.6/day), and I mix up other activities for my upper body. I’ve gone kayaking, enjoy swimming, and am still good about pushups, tricep dips, planks and back exercises.
For someone like me, use to pushing herself, it’s hard to learn to err on the side of caution and slow down. Also, whereas I use to monitor and restrict my diet, now it’s “when in doubt… eat.”
As I type, I’m eating an oatmeal, blueberry and walnut muffin. The 3rd trimester is right around the corner, and that is when it’s most crucial to get a ton of DHA/omega-3 – i.e. brain food for baby (NO PRESSURE!). These muffins cover a lot of nutritional ground with banana, blueberries, oatmeal, almond meal, walnuts, eggs, and coconut spread in place of butter. I would share the recipe, but I didn’t use measurements.
Each day I do a bit of a nutritional checklist to make sure I’ve covered my good fats, greens, grains, vitamins, etc. My prenatal vitamins cover a lot of ground for me, but it’s always best to get what your body needs straight from the source.
To further help prepare us for AJ, we have hired a doula and are all set to take a CPR refresher course.
Learn from my lessons:
Whether you’re pregnant or not, a daily nutritional checklist is a good idea. Your skin (outward appearance) and your brain (inner prowess) will seriously benefit from omega-3, tons of water, and vitamin C. You won’t faint without them, but they’re still important.
Pie, it’s what’s for dinner.
Posted: April 19, 2012 Filed under: Food | Tags: brunch ideas, dinner pie, easy dinners, farmers market pie, farmers pie, healthy dinner, healthy dinners, lowfat dinner, spaghetti squash, spaghetti squash pie, vegetable pie, vegetarian dinners, vegetarian recipes, whats for dinner 1 Comment »
Dinner Pie
Pie for dinner? Heck, yeah! We’re all adults here, which means we can make rash meal decisions, such as deciding to have a milkshake for dinner. (Yep, I’ve done it.)
Honestly though, this is not that kind of pie. The crust only makes you think you’re cheating.
When I made this for dinner last night, it was definitely a last-minute, what do we have to make a meal, kind of dish, but it turned out delicious. I used a leftover half of a cooked spaghetti squash, which was great because it cut down on cooking time, and the squash was already cooled so I didn’t have to worry about it cooking the egg prematurely. In case you’re wondering, I used the other half of the squash with an artichoke and lemon sauce from Williams Sonoma the previous night.
My husband returned from a trip yesterday and I originally thought we would eat out, but we were both tired from golf, travel and pregnancy (respectively), so I decided to scrounge around the kitchen so we could relax at home. My pie pans haven’t arrived yet from our last duty station, but a cake pan worked just fine. Suffice it to say, this dish is easy, can be made last-minute, and can be built from a wide variety of ingredients. As long as you have two refrigerated pie crusts, one egg, some cheese, and a small selection of vegetables, you can create this pie.
Just as I did, get playful with this meal and use what you have. Maybe you have different kinds of meat, vegetables or cheeses on hand. Perhaps you want to make it vegetarian. As long as you use some cheese and an egg for binding, and make sure to drain excess grease and liquid (avoid a soggy crust) before building your pie, you can make it your own.
This is one of those recipes that looks and tastes impressive, but is as easy as making a casserole. It’s also a great way to sneak in a boatload of veggies. I did not add salt and pepper. It simply didn’t require it.
To really dress up the plate, you could serve a mixed green salad on the side. It would be lovely for a brunch, lunch or dinner.
Dinner Pie
- 2 refrigerated pie crusts (bring to room temp before unfolding)
- 2 slices of bacon (chopped)
- 1 chicken sausage (chopped) (I used one with feta and spinach in it)
- 1 can of tomatoes with basil, garlic, oregano, no salt added (drained)
- 1/2 tsp fennel seed
- 1/2 tsp red pepper flakes
- 1/2 cooked spaghetti squash (cool and de-seeded)
- 1/2 cup sliced zucchini
- 1/2 cup sliced/chopped sweet onion
- 1/2 cup grated cheddar
- 1/2 cup grated/shredded parmesan
- 1 egg
Preheat oven to 350F.
Set out pie crusts to bring to room temperature. Do not grease pie pan.
Cook meat in a skillet. Add tomatoes, fennel seed and red pepper. Cook for 5 minutes. Drain excess grease and liquid. Let cool a bit so it won’t cook the egg when mixed in.
In a medium bowl, combine squash (I used a fork and knife cross-cut to help the spaghetti mix more easily), zucchini, onion, cheese and egg. Add in meat and tomato mixture. Pour mixture into first pie crust, press, top with second crust, cut slits in top, bake at 350F for 50 minutes.
Inside of pie before baking or adding top crust
Apple Coleslaw
Posted: April 9, 2012 Filed under: Food | Tags: apple coleslaw, apple slaw, bbq recipes, bbq sides, coleslaw, coleslaw less mayonnaise, healthy coleslaw 1 Comment »
Apple coleslaw is great because it adds a bit of crisp and sweetness to your average cabbage salad. My husband doesn’t like mayonnaise, and he enjoys this dish, but you can adjust the ration of mayo to mustard further depending on your own tastes. I just played around with the ingredients until I got the thumbs up from the hubs.
Light mayonnaise, and the use of mustard in place of some of the typical amount (most coleslaw calls for a cup of mayo), cuts down on the fat in this coleslaw recipe. You could also try using a little mayo mixed with greek yogurt to further adjust, but still keep the flavor that mayo brings to the table.
If you don’t have a sprayer to use with your lemon juice, just toss the apples with some lemon juice as you cut them so they don’t brown.
The response I received at the gathering I took this to was largely from people who don’t typically enjoy coleslaw, but enjoyed this variation.
If you ask me, adding in apples is always a bonus!
This was for a large crowd at a BBQ, so you could definitely cut it down.
Apple Coleslaw
- 4 apples ( I used 2 Granny Smith, 1 Golden Delicious, and 1 Red)
- Lemon juice (just enough to spritz the apples to keep them from browning)
- 1 stalk of celery, chopped
- 2 stalks of green onion/scallion, chopped
- 1/8 cup of red onion, chopped
- 1 bag of craisins
- 1.5 bags chopped cabbage with carrots
- 2/3 cup of light mayo
- ¼ cup Dijon mustard
- 1/3 cup apple cider vinegar
- 1/3 cup of honey
- s&p to taste
Julienne apples and spritz with lemon juice. Put apples in a bowl with other chopped ingredients and half of cabbage. Mix liquid ingredients and add to bowl. As you mix, add in the remaining cabbage. Salt and pepper to taste.
Oh kale, sweet onion, and spaghetti squash, how I’ve missed you
Posted: March 14, 2012 Filed under: Food | Tags: how to cook a spaghetti squash, kale, kale chips, low-carb pasta, spaghetti squash, sweet onion Leave a comment »When we were living in Italy, the three ingredients I missed the most were kale, sweet onion, and spaghetti squash. For all the fabulous ingredients I enjoyed there, these three were simply unavailable.
- Kale is fabulous because it holds up better than spinach when cooked, and… you can make healthy chips with it. I’ve never seen my husband so excited about eating greens as when I make kale chips.
To make kale chips, rinse kale and tear leaves into chip size pieces. Toss with 1 Tbsp of olive oil in a large ziploc or other container and spread into one layer on a cookie sheet. Sprinkle with sea salt, bake at 350F for 10 minutes, turn off the oven and leave in for another 5 minutes, remove and let sit for 5 minutes. They should come out crispy and delicious.
- I grew up in Georgia and was spoiled by our endless supply of sweet onions from Vidalia. For those of you who don’t know, Vidalia is in Georgia. If it’s sweet, it comes from Georgia. Trust me. In Hawaii, they have sweet “Maui” onions, and they taste like home. I love throwing these on the grill, or using them in soups, salads, etc. to add a natural sweetness.
- Spaghetti squash is nature’s answer to low-carb diets. How fabulous that God made a vegetable that acts just like spaghetti! You can find it in the produce section along with other squash varieties. It looks like a yellow, oval melon.
To cook spaghetti squash, pierce it like you would a potato for baking, place in an oven-safe, rimmed pan or casserole dish, and bake at 375F for one hour. When you remove it, it should feel soft. Slice the squash in half, scoop out the seeds, then scrape the insides with a fork. Everything but the skin will come apart like actual spaghetti. Use/top it with anything you would normally serve over pasta, or season with a little butter/oil and salt as you would a squash.
Walking for Baby: Training for Labor
Posted: March 14, 2012 Filed under: Everything else..., Fitness | Tags: eating for two, exercise at home, exercising while pregnant, fit pregnancy, pregnancy fitness routine, pregnancy nutrition, pregnant exercise, safe exercises for pregnancy, training while pregnant 2 Comments »I know my site is called, “Running for Pizza,” but, now, a more appropriate title would be “Walking for Baby.”
I am almost 18 weeks pregnant and living in Hawaii as our adventure continues.
Let’s talk pregnancy fitness.
Before taking on a triathlon, marathon, or any other major physical endeavor, you have to train, right? Well, having a baby is one of the most intense physical challenges I can imagine. Thus the name, “labor.” If it was called “blissful baby introduction,” you could prepare by sitting on your rear drinking milkshakes, but that’s simply not the case.
Pregnancy is not a good time to stop all exercise and eat your face off.
Exercising during pregnancy can lead to shorter, easier labor and faster recovery. Do you really need more reasons?
What I’m not doing:
- I’m not trying to prove how amazingly fit, strong and perfect I can be while growing a baby. I don’t want to be superwoman, I just want to be healthy and set baby and I up for success now and later.
- I’m not eating for two. The second person, the one growing inside of me (How cool is that?!) is much smaller than me, so I only actually require about 300 more calories/day + enough to supplement exercise. If I were to eat for two, I would end up looking like two of me after the baby. Nothing tastes good enough to make that worth it.
What I am doing:
I have stopped running and plyometrics simply to remove joint impact. These exercises won’t hurt your baby, but, as your body releases relaxin to help your joints expand to make room for baby, you are at a greater risk of injury that you might not fully comprehend until after baby.
I miss running like I miss wine. It was part of my daily meditation, and walking feels like it takes forever to cover any kind of distance. Having said that, I sure do feel good.
My current, daily routine involves walks of 2. 75 miles, 25 regular pushups, 25 tricep pushups or dips, 50 hip raises, 50 pelvic tilts, 50 straight-leg crunches, 30-second side planks, 1-minute center plank, and either rows, rear flies or shoulder rolls with a blade squeeze for my upper back. Since arriving in Hawaii, I haven’t set for in a gym (that all changes this Friday), so all of these exercises can be done in the comfort of your own home. No excuses.
A few rules of thumb for pregnancy exercises:
- If you were doing it before you were pregnant, you can do it while you’re pregnant, just listen to your body.
- Avoid straining, or any activity that leaves you breathless/unable to speak a full sentence clearly.
- Something is better than nothing.
- If you feel too exhausted to exercise, take the hint and sit one out, but remember that a little exercise will help your energy stores overall.
- Eat a snack before you exercise, and increase your calorie intake based on your exercise expenditures.
- After 20 weeks, stop performing exercises that require you to lay on your back. Reach out to me for modifications.
This is my first shot at being a pregnant person, but I’m grateful for my additional pre- and post-natal studies and certification, and for my pre-existing knowledge on nutrition and exercise. Getting pregnant is as much about your body being in the right condition to create and support a baby as it is about the actual act of making a baby. A healthy baby starts with a healthy mommy. If you don’t want to do it for you, now you’ve got a much bigger reason to take great care of yourself!
More clients making it happen
Posted: March 5, 2012 Filed under: Client Testimonials | Tags: before and after pictures, client testimonials, fitness goal pictures, katie roy personal trainer, personal training clients, personal training referrals, personal training success stories, satisfied clients 1 Comment »
When I started working with Katie I had already been going to the gym for a while, but the scale was not moving … at all…. and I was bored, too.The first week we started was hard. I have never done a workout like Katie puts you through. She is firm, yet encouraging in a way that makes you want to please her… want to push yourself! After about the second to third week, everything we had done in the first week was somewhat easy. I noticed a difference in my abilities right away. I felt so strong.
I dropped 13 lbs during our sessions together! I was getting compliments left and right!
We worked so hard … I was, and still am, so proud of myself. It was great to have her guide me through workouts. I was never ever bored. Everyday we met, we did something new. She listened to the issues I had with my body – bad back, etc… and we worked on things that would help those issues. I look forward to getting back with her soon, and her showing me all new things to do. 
Thank you so much Katie!!!! -A.R.
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Before
After
I have been seeing Katie 3 times a week for personal training since July 2011. I had gastric bypass in June 2011. In June 2011 I had a BMI of 36 and was a size 20. Now, 8 months later I have a BMI of 24 and am a size 10. It is amazing that I have lost over 100 pounds in 8 months through portion control and exercise. In six months, I have lost over 34 inches! I am actually smaller now than I was in high school (not a phrase I thought I would be saying a year ago).
Adding sessions with Katie made a big difference in my routine and overall strength and appearance. I do 30 minutes of cardio 5 days a week and 3 hours of weight training per week. After 8 months of training I am now ready to run a 5K and have more strength and energy throughout the day. Portion control and healthy eating have become a mainstay in my life.
Her lessons are always varied but motivating. She has been a great friend encouraging me every step of the way on this drastic change to take back my life and health! -E.M.
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Katie Roy is an outstanding personal trainer. She spends time getting to know what the client wants to achieve and their physical limits. She has been working with me for the last 4 months. When I started with her I could not do a single push up or a plank, but can now do 60 push ups and a 1-minute plank. This might not seem like a lot but at my age (52) I feel I have come a long way. Kate won’t accept the word “can’t” because she knows you can. I will truly miss Katie, but I will continue her workout regimen to make her proud. I know where ever Katie goes she will change the lives of people one client at a time. -L.B.
Make your own granola and protein bars
Posted: February 14, 2012 Filed under: Food | Tags: granola bars with agave, healthy granola bars, healthy protein bars, homemade granola bars, homemade protein bars, low sugar granola bars, protein snacks Leave a comment »
For all the healthy promises on the packaging of protein and granola bars, most of them are barely healthier than candy bars. They may be great snack options for professional athletes, but most of us aren’t going to burn enough fuel in a day to use up everything they’re packing.
Protein is good for you, as is oatmeal – the basis of granola; however, once you’ve baked them with tons of sugar, fat and chocolate, you may as well have just grabbed a Snickers bar. The fit person on the front of the box probably doesn’t actually eat the bars.
It’s just that protein and granola bars are so easy to grab and eat on the run, right? It’s exceptionally uncool of manufacturers to fake us out and load them with stuff we don’t need.
Thankfully, it’s really easy to make bars at home that have exactly what you want in them, and nothing else.
Homemade protein and granola bars
- 1/2 cup nut butter (natural almond or peanut butter with no salt added)
- 1/2 cup natural applesauce (no sugar added)
- 1 Tbsp of coconut or olive oil
- 1/2 tsp sea salt (for minerals)
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 1/4 cup organic agave nectar
- 1/3 cut wheat germ
- 1 1/3 cup rolled oats
- 1/3 cup vanilla protein powder (I’m sure chocolate would be good, too.)
Optional ingredients: 1/4 cup coconut, 1/3 cup dried fruit
Combine all ingredients and press into greased (you can also line with parchment for easy removal without the spray oil) baking pan or glass casserole dish and bake for 35 minutes at 350. Cut while warm, let cool to harden. Keep refrigerated for up to 2 weeks.
Healthy Chocolate Mousse
Posted: February 14, 2012 Filed under: Food | Tags: chocolate mousse with tofu, diet desserts, fast desserts, healthy chocolate dessert, healthy chocolate mousse, healthy desserts, The Bachelor, valentines day desserts, valentines day healthy desserts 2 Comments »
Just in time for Valentine’s Day, here’s a treat you don’t have to feel so guilty about. My husband had this last night and was convinced it was normal, rich, chocolate mousse.
Normal chocolate mousse lists heavy whipping cream and butter as the heavyweights in its list of ingredients and takes almost two hours to make.
My healthy chocolate mousse only needs four ingredients (none of which is butter or cream) and is ready for you in less than 30 minutes. Now is the time when Charlie Sheen or that crazy bananas chick on the Bachelor (which one, right?) would say, “winning.”
Healthy Chocolate Mousse
- 3/4 cup of semi-sweet morsels
- 1/4 cup of skim milk
- 1 tsp vanilla extract
- 1 package/12 oz of soft, silken tofu (drained)
Melt your morsels in the microwave (about 1.5-2 mins) or a double-boiler. It’s okay if they aren’t all completely melted. Stirring it a bit will ensure they’re all ready to process. Process all ingredients until smooth. Chill for 15 minutes.
I serve this mousse with berries on top, but you can use anything or nothing on top. It’s delicious either way!
Don’t like tofu? No problem. You won’t even know it’s in there by the rich, delicious taste of it.
Sweet potato, carrot, coconut and chicken soup
Posted: January 29, 2012 Filed under: Food | Tags: cancer fighting recipes, carrot soup, clean recipes, coconut soup, comfort food, cooking with coconut milk, easy dinners, healthy comfort food, healthy dinners, healthy soups, sweet potato coconut soup, sweet potato soup, vegetarian recipes Leave a comment »
Sweet potato, carrot, coconut and chicken soup not only tastes amazing, it’s a cancer-fighting machine.
For those of you on a diet with concerns about the ingredient list, allow me to dispel some myths (italicized, and best read in a valley-girl accent).
Oh, I don’t eat potatoes, they have carbs, and carbs will make me fat.
Not all carbs are created equal. If you over-consume processed carbohydrates, you will not see the results you are hoping for in your body; however, whole potatoes are unprocessed, extremely nutrient-dense, and sweet potatoes, in particular, rank the lowest on the glycemic index.
Sweet potatoes are nutritional rockstars, and they’re a potato you should say yes to – assuming you aren’t coating them in butter, marshmallows, or any other ingredient that turns them into candy. That’s like adding a candy bar to your oatmeal.
I heard carrots are like sugar sticks with orange food coloring.
Carrots get a bad rap because they’re a starchy vegetable. Do they have carbohydrates and sugars, yes, but they are all natural, and hold a lot of awesome nutritional wealth that is absolutely worth it in the right portion sizes. The energy boost and fat-fighting properties of carrots cancel out the carbohydrates.
Horses are smart to go for these orange sticks, and you should follow suit. You’ll get vitamins A, K, C, and B6, beta-carotene (for healthy eyes, and cancer fighting power), potassium (fight off the muscle cramps you’ve been experiencing in your workouts), calcium, and more. Besides, natural sugars don’t act the same in your body as refined sugar, and Mother Nature uses more reasonable amounts per serving size than candy companies.
Coconut milk has fat, so I can’t have that either. No fat. No carbs. No sugar.
The fat in coconut milk is not the same as the fat in your french fries.
Although it should still be enjoyed in moderation, the fat in coconut milk is actually good for you. It helps your skin stay elastic. Coconut milk is also high in phosphorus, iron, magnesium, fiber, zinc, potassium and vitamin C.
The bottom line: You should eat all “real” food in moderation. Don’t eat something that’s processed simply because it claims to have less fat or carbohydrates. If your body can’t easily recognize an ingredient, it doesn’t know how to use it, and it will get pushed to the side to live in your problem areas and cause your body to run less efficiently. Choose unprocessed food, and eat the appropriate portion size.
- If you’re a vegetarian, this soup is great without the chicken, too.
- You can skip a cooking step by using a store-bought rotisserie chicken.
- If you like a little kick, add a bit of cayenne with the other spices. You’ll feel nice and toasty after a bowl of this goodness.
Sweet potato, carrot, coconut and chicken soup
- 2 Tbsp coconut oil or real butter
- 1 onion, chopped
- 1 sweet potato, peeled and chopped
- 1/2 cup carrots, chopped
- 1 cup chicken/vegetable broth
- 1/2 cup orange juice (fresh squeezed or not from concentrate)
- 1 tsp cinnamon
- 1 tsp chili powder
- 1 tsp salt
- 1 tsp ginger
- 1 tsp chili powder
- 1 cup of coconut milk
- 1 Tbsp olive oil
- 1 pkg (about 6) chicken tenderloins, cut into chunks
- Arugula for garnish (A green that serves as your pepper!)
Cook chicken in olive oil and set to the side.
Saute onion in 1 Tbsp coconut oil/butter over medium heat until soft. Add carrots, potato, and second Tbsp coconut oil/butter. Cook, stirring frequently, for 5 minutes. Add orange juice, salt, spices, and half of the chicken broth, and bring to a simmer. Simmer until potatoes and carrots begin to soften (about 8 minutes), then process until you reach desired smoothness. Add processed soup back to pot and add remaining broth and coconut milk. Stir and simmer for 5 minutes.
Add chicken to soup and heat through. Serve topped with arugula. Enjoy!
Sandwich Intervention
Posted: January 28, 2012 Filed under: Food | Tags: best bread choices, cucumber sandwiches, ezekiel bread, good carbs, grilled apple and cheese, healthy cucumber sandwiches, healthy lunch ideas, Healthy sandwiches, jelly substitute, Laughing Cow recipes, low fat sandwiches, low fat vegetarian, peanut butter sandwiches with berries, vegetarian meals, vegetarian recipes, vegetarian sandwiches Leave a comment »Are you a good wich, or a bad wich?
With all the sandwich shops out there ready to build your dream hoagie, it’s hard to know when you’re making wise nutritional choices. One way to save money and guarantee you’re sandwiching nutritional choices from crust to crust, is to make your own at home, but turkey and cheese with mustard can get boring pretty quickly.
Here are a few heathy options (they’re also vegetarian), that will help you get protein, whole grains, and even fruit in between two slices without missing a single bit of the flavor you get from fancy breads and sauces at shops.
I use Ezekiel bread for all of these. Always pick whole grain breads, and steer clear of those made using refined flour and sugar. Not all bread is created equal. The right decision can make or break your diet, and how your clothes fit.
- Cucumber Sandwich
Healthy Cucumber Sandwiches - Laughing Cow cheese replaces cream cheese for a healthy swap.
- 2 slices of Ezekiel bread, toasted
- Half a cucumber, sliced
- Half a tomato, sliced
- 2 wedges of Laughing Cow cheese
- Basil
- Red wine vinegar
- S&P
Spread one wedge of cheese on each slice of bread. Sprinkle tomatoes and cucumbers with vinegar, salt and pepper. Layer veggies on one piece of bread and top with basil. Put the top piece of toast on and enjoy!
Peanut Butter and Berries - The berries add sweetness without using jelly, so you skip the added sugar.
- Fresh or frozen berries of your choice
- Natural (no salt added) peanut butter
- 2 slices of Ezekiel bread, toasted
Spread peanut butter on one piece of toast, add berries, press, slice and enjoy.
Grilled Apple and Cheese – Do not butter the slices. The cheese and apple will add all the flavor you need.
- 2 slices of Ezekiel bread
- Half an apple, sliced
- One piece of sliced cheddar
Place one slice of bread on a sandwich grill, top with sliced apple and cheese, top with second slice, grill until cheese is melted.
