What I Ate Wednesday #11

Only in Newfoundland can you go from this (picture from yesterday’s run):


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To this in just 24 short hours (picture from today’s run):


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We had a massive 22cm dropped on us overnight. Combined with wind we were buried this morning! So I decided to stay safe (and warm) and work from home. I was actually really productive. The sun came out in the afternoon so around 5:30 I decided not to waste the remaining minutes of daylight and headed out for a run. It was cold and the roads weren’t in great condition but I still enjoyed it.


And now it’s time for the WIAW party! Smile  This week WIAW is going GREEN! Smile I didn’t have a very green day of eats this week, hopefully I’ll do better next week!



I started my day with baked oatmeal – no bananas on this batch! I had sunflower butter on top and it was delicious.



For lunch I had breakfast number 2, eggs and toast! Breakfast is my favourite meal of the day after all. After lunch I had my latest creation – peanut butter banana granola bars (recipe below), you need to make these asap. They are sooo good!




Peanut Butter Banana Granola Bars (Makes 10)

  • 2 cups oats
  • 1/2 cup natural peanut butter
  • 3 tbsp ground flax + 1/4 water
  • 4 scoops protein
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1/4 cup chocolate chips
  • 1 tbsp vanilla extract
  • 1/3 cup honey
  • 1 mashed banana
  • Cooking spray


Heat oven to 375 degrees. Mix water and flax and set aside. Mix oats, protein, baking powder, and salt. In a separate bowl mix peanut butter, flax mixture, vanilla extract, honey and banana. Mix dry ingredients and wet ingredients, add in chocolate chips and mix well. Spray square pan with cooking spray and flatten mixture into pan smoothing with a spoon to ensure the bars are flat. Bake 15 minutes and allow to cool before cutting into 10 even bars. Wrap individually in plastic wrap and store in the fridge. I usually make these on Sunday and we eat them all week.


For dinner I had bruschetta and chicken meatball soup, a warm meal on a cold day!




Favourite granola bar? Other then homemade my favourite are cliff bars!

Favourite cold weather meal?

Do you still have snow or has spring started?

What I Ate Wednesday: Pancake Edition

I am thinking that Pancake Day aka Shrove Tuesday, celebrated yesterday, must be a Newfoundland thing. No one else seemed to be celebrating it other then us Newfoundlanders. In either case I celebrated, our tradition includes having Mac ‘N’ Cheese for dinner and then pancakes for dessert! Anyways I figured I’d share my pancake day eats on WIAW!




I have been obsessed lately with baked oatmeal. I make it on Sunday and then eat it for the first 3 days of the week, it is unbelievably good. It doesn’t include any veggies but lots of fruit. Smile 




Banana-Blueberry Baked Oatmeal (makes 3 pieces)

  • 1 cup oatmeal
  • 1 tbsp chia seeds
  • 2 tbsp brown sugar
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1 cup unsweetened almond milk
  • 1 tbsp vanilla
  • Cinnamon to taste
  • 1/2 cup frozen blueberries
  • 1 banana


Preheat oven to 375 degrees. Mix all ingredients together except banana. Spray loaf pan with cooking spray and pour mixture into pan. Top with sliced bananas and bake 30 minutes. Slice loaf into 3 slices and top with nut butter when ready to serve!


For dinner I made Mac ‘N’ Cheese, using soy milk for regular and nixing the ricotta cheese. I also made banana choc chip pancakes using soy milk instead of almond. Both were a delicious, it was a dinner of comfort food.




I had some veggies for lunch but  overall it was a day that was low on veggies!!


Do you eat baked oats? Favourite combination?

Did you celebrate pancake day?

What’s your favourite type of pancake?

What I Ate Wednesday: Weekend Edition

Normally my WIAW posts are about what I actually ate on Wednesday, I thought I’d try something different this week and share my weekend eats! I try not to eat completely different on the weekend, but rather make things I don’t have time to make during the week. I still try to keep things (mostly) healthy. This month for WIAW is love your veggies month, luckily I included lots of veggies in my post! Smile 




I started my Saturday morning with 2 fried eggs, whole wheat toast, coffee and OJ. The perfect way to start the day! Smile 




For a late lunch I had a slice of leftover pizza from Friday night and a big salad with spinach, red pepper, grape tomato, goat cheese, and my favourite homemade balsamic vinaigrette dressing: 1 tbsp olive oil, 1 tbsp balsamic vinegar, and fresh pepper! I love how on the weekends I have the time to make fresh salads for lunch and there is nothing better then homemade dressing. SO much better (and healthier) then the bottled kind. Salads are my favourite way to get lots of veggies in!




For dinner Bruce made chicken, bacon, buffalo sandwiches with roasted balsamic vinegar asparagus. I try and add at least one veggie as a side to each meal, asparagus is an easy was to do this and very easy to make! After supper I made homemade oatmeal, banana, and blueberry muffins and had one with a green tea! These muffins (recipe blow), like my pumpkin bread, are my own creation that I am very proud of. I took a lot of trial and error to make these, but they (eventually) turned out great!




Oatmeal, Banana, & Blueberry Muffins (makes 12)

  • 1.5 cups all-purpose flour
  • 1 cup oatmeal
  • 1 tbsp baking powder
  • 1 tbsp baking soda
  • 1/2 tsp salt
  • 1/2 cup brown sugar
  • 2 mashed bananas
  • 1 egg
  • 1 tbsp vanilla
  • 3 tbsp margarine
  • 1/2 cup vanilla soy milk
  • 1/2 cup plain Greek yogurt
  • 1 cup blueberries
  • Cooking spray


Preheat the oven to 375 degrees. Combine the first 6 ingredients (dry) and then separately the next 6 ingredients (wet). Combine the 2 and mix thoroughly. Add in the blueberries and mix well. Spray cooking spray in each muffin tin and pour in even amounts of batter (I don’t use paper muffin cups). Bake 20 – 25 minutes until toothpick comes out clean. Enjoy!




What’s your favourite type of muffin?

Do you eat differently on the weekends?

What’s your favourite weekend breakfast?

How do you get your veggies in?

What I Ate Wednesday: Veggie Edition

This has been a great week so far, lots of sleep, training is going well, the Canadian Blogger Series launched, and I got new sneakers! What more could a girl ask for? Smile  Plus it’s Wednesday, which means were half-way through the week and it’s WIAW, that’s reason enough to be thankful.



Today was my vegetarian day, I thought it would be interesting to share a veggie day during a WIAW. I started my day with an egg white sandwich with tomato and OJ. It was a great start to the day!


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For lunch I had a tuna sandwich and some leftover lentil soup. Not exciting enough to photograph! For dessert with lunch I had a strawberry Greek yogurt. Before I headed to my first ever spinning class (more on that later this week) I had a chocolate almond fudge Cliff Bar.


For dinner I had Mama Pea’s black bean soup and bruschetta. Both were really good, Mama Pea makes eating vegetarian easy! I have had bruschetta 2 nights in a row now, it’s soooo delish. I marinate grape tomatoes in olive oil, balsamic vinegar, basil, garlic, salt, and pepper. then top with mozzarella and bake on 400 for 15 minutes. Not really a recipe but I thought I’d share.


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A great day of eats for sure!! Smile


Share your WIAW posts with me!

What’s the best thing you ate today?

Favourite soup?

What I Ate Wednesday #7

Remember Monday when I said I would be climbing the walls mid-week because I couldn’t run? Welcome to mid-week – I am ready to lose my mind. lol My new Lululemon Run for It tights arrived today and I’m not allowed to run for it. I feel like making a run for it that’s for sure! haha Anyways let’s get to it shall we, I might as well do something to occupy myself, time for What I Ate Wednesday!




I started my day with a new kind of Kashi, Honey Almond Flax, and OJ. I am really living on the edge these days. haha It was actually really good though, I was full all morning and didn’t snack so I really enjoyed it! I ate breakfast while reading the latest edition of Runner’s World and checking email.



For lunch I had a bowl of left over turkey soup and a whole wheat English Muffin. For an afternoon snack I had a Greek yogurt and a small piece of chocolate cake that was at work.



For dinner Bruce made a rice bowl with chicken sausage, brown rice, peppers, broccoli, and mushrooms. It was spicy and really yummy! I had to cut up the pictures in this post because I accidently photographed the magazine with my address on it and I don’t want stalkers so I apologize for the photos!!


What was the best thing you ate today?

Do you find it hard to resist treats at work?

Favourite cereal?

What I Ate Wednesday #6

This WIAW will be brief as I need to get some sleep, I have an early rise tomorrow for a workout before work. So sleep is needed!




I started my day with my usual Kashi, I didn’t even bother to snap a pic of it because I’ve had it like 3 weeks in a row now. I am in a breakfast rut, tomorrow I need to switch things up! Midway through the morning I had a homemade blueberry muffin. I haven’t perfected the recipe yet but when I do I will share it. These were made from blueberries I picked last summer.


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For lunch I had a frozen dinner as I didn’t have time this morning to pack a lunch. It wasn’t great so I am not going to share it with you. On the side I had baby carrots and red pepper hummus and a blueberry greek yogurt (unpictured). Just before I left for the gym I ate half a chocolate chip Cliff bar.


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I headed to the University gym today to do my track workout and managed almost 4 miles in 47 minutes doing intervals. I used my Garmin to track the laps because I am terrible at counting them in my head. After my workout I ate a banana while driving home so I wouldn’t starve.


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For dinner I had salsa chicken in the crockpot and I made baked chicken enchiladas with rice and black beans on the side and Greek yogurt instead of sour cream for dipping. I will share the recipe later in the week it was so good! 



And that is WIAW express edition! hahaha Goodnight!


Favourite breakfast foods? I need to get out of my rut!

Do you have trouble counting laps while on the track?

What did you eat this Wednesday that was exciting?

Canadian Bloggers:  Email me if you are interested in a Canadian blogger guest post series hlmmurphy at gmail dot com or comment here!

What I At Wednesday #5: The Christmas Cookie Detox

I am so excited it is Wednesday, halfway done a short week! The first week back to work after holidays is never fun so I am just trying to get through it. So lets get right to it, what I ate today, Wednesday!




My day started off with an egg white sandwich on a multigrain bun with OJ. Followed up with a coffee and soy milk that I had pretty much finished on my way to work. Coffee was needed today!




For lunch today I had a whole wheat wrap with lots of chicken and veggies. On the side I had grape tomatoes and hummus and after lunch a coffee! Before heading to the gym this afternoon I had half of a peanut butter cliff bar.


For supper Bruce made a delish chicken fried rice with chicken, long grain rice, tons of veggies, egg whites, soy sauce and epicure stir-fry seasoning. Epicure has such great low sodium products!




After dinner I had coffee and a couple pieces of Terry’s chocolate orange – yum!




It was a good day of eating and workouts. I am slowly starting to feel like myself again which is good, while it’s tough being back to work after holidays, I enjoy being on a regular schedule again.


Best thing you ate today?

How do you get back on track after the holidays?

Favourite snack?

What I Ate Wednesday: Christmas Edition

It’s time for What I Ate Wednesday, my eats this week will be  little different due to Christmas holidays! I tend to eat small portions more often and end up snacking …alot haha




I started my day with a quick breakfast before heading out on the highway back to the city!





After driving home and unpacking I made some sandwiches for myself and Bruce. Turkey, tomato, apple wood bacon, monetary jack cheese, and mayo on whole wheat with pickles! After lunch I had another coffee and some Terry’s Chocolate Orange, my favourite Christmas chocolate!






That coffee was my first with soy milk in days as I forgot to bring my soy milk to Bruce’s moms! I don’t mind black coffee but prefer it with milk. After my elliptical workout this afternoon I snacked on a crumpet and some water.




This afternoon I attended a wedding shower where I snacked on veggies, a small bowl of chicken soup, 1/2 an egg sandwich, and 1/2 of a chocolate chip cookie all of which went un-pictured. Later in the evening Bruce made stir-fry, I wasn’t very hungry after the shower so I just had a small bowl.




Favourite Christmas Chocolate?

Do you eat differently over the holidays?

What I Ate Wednesday #3

So it’s that time of the week again! I am sitting in my kitchen with the back door open to air it out because it smells like a Chinese restaurant after a night of cookie making and egg roll frying for our Christmas party Friday. You would think it would smell delicious but it really doesn’t. Anyways just thought I’d share! On to more important things … like what I ate today!



I started my day off with a glass of OJ, a bowl of Kashi Honey Sunshine and a crumpet! I just recently rediscovered crumpets, I used to eat them all the time with my dad when I was little and found them again in the grocery store last week. They taste like childhood to me! On the way to work I had a coffee with soy milk as per usual!




For a midmorning snack I had a clementine and a blueberry Greek yogurt!


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Then I headed to the gym lunchtime for a quick 2.85 miles on the treadmill in 30 minutes. When I got back I had lunch which was leftover pasta. It doesn’t look pretty but it tasted really good! In the bowl was whole wheat pasta, garlic tomato sauce, light cheddar, bell peppers, mushrooms, and Italian sausage! Mid-afternoon I had a chocolate almond fudge Cliff Bar and another coffee.


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Dinner was a Philly Cheesesteak sandwich on toast with over roasted Cajun potatoes, red peppers, and onions. Really yummy!




I had another coffee after dinner then spent the rest of the night sampling cookies I was making, You can’t very well serve people cookies you haven’t checked to make sure are good…right?!


What did you eat this Wednesday?

Ever try a crumpet?
What’s your favourite snack?

What I Ate Wednesday

Happy WIAW everyone! It has been one long day for me and I am ready to just get to bed so lets get to it shall we! I started the day off bright and early at 6:30am with a quick bowl of Kashi and half a glass of OJ.


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After eating I headed out for my run, 2.31 miles in 25 minutes, short but sweet. I got to watch the sun rise and it was perfect running weather!


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I drank a coffee with soy milk on the way to work and had a Greek yogurt shortly after I arrived. For lunch I had leftover chilli that Bruce made last night.




Around mid-afternoon I had a chocolate chip Cliff Bar and a black coffee.


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For dinner, I had a chicken wrap and it was amazing! This is not so much a recipe as it is what was in the wrap but here it is anyways! I had a side of roasted balsamic asparagus with it and had a coffee with soy milk after dinner with a small homemade chocolate chip oatmeal cookie!


Chicken Buffalo and Ranch Wrap (Makes 4 wraps)

  • 2 chicken breasts
  • 4 wraps
  • 1 red bell pepper
  • 3 mushrooms
  • 1 tbsp olive oil
  • ranch dressing
  • light cheese any kind shredded
  • 1/4 cup buffalo sauce
  • roasted pepper and garlic seasoning


Put chicken breasts in foil and season with roasted red pepper and garlic seasoning, pour buffalo sauce on top and seal foil. Bake on 400 degrees for 30 minutes or until chicken is done. Meanwhile cook mushrooms and peppers on medium heat in olive oil. When chicken is cooked chop it up and assemble the wrap using as little or as much cheese and ranch dressing as you likes! Enjoy!


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I had dinner really early tonight, I normally don’t eat until 8 or so and tonight ate at 6 so when I got home from grocery shopping I snacked on some cheese and jalapeño kettle chips with water while studying.


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Did you eat anything exciting today?

What’s your favourite wrap combination?