so, i was going to make this post “day in the life” style. but then 1pm rolled around and i forgot to take anything but food photos.


it’s ok.

we’ll do what i ate wednesday style instead!


thanks miss jenn for hosting this link party every week.

my morning started out bright dark and early with a big mug of pumpkin spice coffee.

morning coffee

a few hours later, it was breakfast + pumpkin rooibos tea time!

breakfast - fruit, peanut butter, tea

i had a banana and an apple – both with cinnamon raisin swirl peanut butter with trader joe’s pumpkin tea on the side.

lunch was a sweet potato (cooked in the microwave) and topped with cowboy caviar.

lunch - sweet potato with cowboy caviar

my mom gave me the recipe for the cowboy caviar last weekend and i made it right away. the recipe called for sour cream and mayo, but i used greek yogurt for the dressing instead. it turned out perfectly!

i ran a couple errands in the afternoon and grabbed my first pumpkin spiced latte of the season with my free drink coupon.

snack - pumpkin spice latte

i ordered it with one less pump of syrup than usual and it was perfect! yum.

i also had about 3 more mugs of tea throughout the afternoon.

snack - tazo sweet cinnamon spice tea

and then dinner was my old-school go-to dinner.

dinner - tofu and veggie bowl

i literally ate this 4-5 nights a week during my first year of grad school.

it’s just extra firm tofu, sautéed in a pan with mixed frozen veggies, minced garlic, and some general tso’s sauce from trader joe’s.

now, regarding this month’s what i ate wednesday theme: spooky snacks & healthy halloween treats – i whipped up some of the twins’ healthy pumpkin pie fudge and had a little square for dinner. yum. and very seasonally appropriate! too bad i didn’t take a photo…

and that’s all she wrote.

have a great day!

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what’s your favorite seasonal treat?


i love my pumpkin coffee drinks. i just picked up pumpkin spice coffee and tea at trader joe’s this week!


ever since i cooked up our bok choy from our csa two weeks ago, i couldn’t get it out of my mind. i had forgotten how much i like it, but now that i remember, watch out!

we didn’t get more in our csa box for week 2, so of course i picked up 2 more heads of it while i was at the farmers’ market on saturday.

bok choy from farmers' market

i also happened to have some tofu in our refrigerator, which is not a common occurrence since brad isn’t the biggest fan. i was craving it though, so i figured i’d use it for lunches or a meal that brad wouldn’t have to eat. but then this dinner idea popped into my head (inspired again by this recipe from elana’s pantry), so i decided that brad would have to like it!

the last *star* of this dish was the fresh baby bella mushrooms i got at the farmers’ market as well. i also threw in a bunch of radishes that i got from one of my co-workers.



so many great ingredients – how could this not be good?

bok choy and tofu stir fry

by sarah zinkel

Prep Time: 10 minutes

Cook Time: 20 minutes

Keywords: stir-fry entree vegetarian bok choy tofu spring summer

ingredients (serves 6)

for the vegetables

  • 2 small/medium heads bok choy or 1 large head
  • 6 radishes (1.5 inches in diameter each), sliced
  • 2 cloves garlic, minced
  • 1 block extra firm tofu, pressed and cubed
  • 1/2 pound baby bella mushrooms, washed and halved
  • 2 tbsp extra virgin olive oil
  • sea salt & pepper to taste
  • sesame seeds (for garnish)


  • 1 tbsp fish sauce
  • 1 tbsp agave
  • 1.5 tbsp sesame oil
  • 1 tbsp liquid aminos (or soy sauce)
  • 1 tbsp corn starch


slice and prep all vegetables

whisk together sauce ingredients until combined, set aside

heat oil in a pan or wok on medium heat

add bok choy and stir occasionally until leaves begin to wilt

add radishes, garlic, salt, and pepper and cook for 2 minutes until fragrant

add tofu, mushrooms, and sauce and stir until well coated

cook, stirring frequently until all vegetables are cooked through

sprinkle with sesame seeds and serve immediately

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this really did make a lot of stir fry, so you could definitely leave out some of the vegetables or only use half a block of tofu.


we like leftovers, though, so this was perfect for us! we got two entree servings plus 3 or 4 side servings of the stir fry.

bonus: i used up those radishes!

i love radishes, but i always have a hard time figuring out what to do with them besides eating them raw dipped in hummus. this totally worked!


i just discovered that our csa lists the items we will receive that week on their website. spoiler alert – we get more bok choy!


i’m about to pick the winners of my tropicana trop50 juice with tea giveaway. i’ll email you if you’re a winner!


today is going to be a good one. i’m working at home for a couple hours this morning, then i am volunteering at the garden for 5 hours, then it’s csa pick-up day!

i’ve also got some fun plans to work on some of my iin modules tonight. it’s going to be a busy day!


do you like bok choy?

are there any foods that you really like, but your significant other/roommate/etc. doesn’t like?

brad isn’t very picky, which i am so thankful for, but he doesn’t love tofu or baked goods with raisins in them.

i love cinnamon raisin bread and banana bread with raisins in it, but if those are his only two food complaints, i’ll take it. :)


cut the fat!

February 17, 2011 · 18 comments

in workouts

hey hey! so, i woke up yesterday with a pit in my stomach dreading the day. i knew i had a big meeting and that i had to meet with my advisor – both things i dread. but both of them went great and i was super productive the rest of the day and got a draft of my second manuscript to my advisor! i’m so glad my day didn’t turn out like i expected.

i also had a little treat yesterday morning: PUMPKIN OATS!!

i made overnight oats with pumpkin from my second to last can of libby’s, almond milk, flaxseed, chia seeds, almond milk, oats (of course!), and raisins. then i topped it with walnuts, pumpkin spice, cinnamon, and nutmeg. plus a couple tripe ginger snaps from trader joe’s for an extra treat!


lunch was a chobani (my first since vegan week!), a larabar, and veggies with hummus.

lots of little tastes that added up to a great lunch.


after work i did a quick treadmill run at the gym and then came home for day 3 of the 30 day shred. i’ve got to tell you guys, i am SORE. :( i’m going to push through, but i hope one of these days my muscles will get used to being worked and give me a little break!


after that workout i was craving protein! so i made a protein-y dinner.

2 eggs, half a pound of roasted asparagus (just roasted at 375* for 12 minutes in olive oil and balsamic vinegar), and the last of my peanut sauce stir fry from last week! it hit the spot and satisfied my craving! :)


i couldn’t think of a good way to transition from my food to what i want to talk about, so i’ll just get right to it! :) i’ve started listening to podcasts on my drives to and from st. louis. i’ve found they keep me entertained way better than just listening to the radio or my ipod and it makes the drive go by so much faster!

one of my favorites to listen to is the cut the fat podcast. i’ve been listening to their archives lately and i heard a great one last weekend. the hosts talked about the national weight loss registry, which is just a study that registers people who have successfully lost at least 30 pounds and kept it off for a year or more. they survey all of the participants to find out about their weight loss habits.

the podcast was about the top 6 habits of successful weight-losers. i thought it was great information, so i wanted to share. here you go, the top 6 strategies for weight loss:

1. exercise often. the people in this study exercised for 60 minutes per day. the study found that intensity didn’t matter – a lot of these people just walked – but it was important that they consistently did a lot of exercise. only 1 in 5 of these people did resistance training.

2. eat a low calorie diet. how low calorie to eat wasn’t specifically addressed. also, 24% ate a low calorie, high fiber diet.

3. eat breakfast! 78% of the successful losers at breakfast every day. the most common meal was cereal and fruit.

4. weight yourself often. 77% weighed in at least once a week, and 44% weight daily. this is important because it keeps you accountable and also gives one method to assess your success. i would argue that it’s also important to look at other ways to measure success as well.

5. the group had consistent eating habits. they stuck with their healthy choices every day. also, they ate very few meals out: fast food only once per week on average and out at other restaurants only 2.5 times per week. so it was also important to prepare meals at home.

6. they were always watching out for slip-ups and if they did have a bad meal or day, they immediately got back on plan the next day.

i think this study resulted in a lot of great information – if these things worked well for so many people, then they’re a good place for other people who are trying to lose weight to start! that being said, following these tips won’t work for everyone. i don’t totally agree with everything on this list for myself. for example, i know i would personally go crazy if i weighed myself every single day.


this podcast also has a lot of other great information & it’s pretty motivational. i highly recommend you give it a try!


is there anything on that list that you do? or that you don’t think is a good idea?

do you have any good podcast recommendations?

i would love to find some more good ones to listen to on my looooong drives! :)


success (and peanut flour!)

February 8, 2011

well, day 1 of the vegan challenge went really well! i did miss cheese on my salad at lunch and i could have really gone for a little yogurt mess as a snack this afternoon. other than that, no problems! i know i told you yesterday what was on the meal plan for the whole […]

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superbowl xlv champions!!!

February 7, 2011

first, it just has to be said… the packers are the superbowl champions!!! i am beyond ecstatic about this! i watched the game at the great dane with my friends from my program. it was intense and i was a little worried for bit, but my boys pulled it off! so pumped! while at the […]

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