Sinful Nutrition

Putting the Sin in Nutrition.

Sinful Nutrition - Putting the Sin in Nutrition.

WIAW: How Many Meals Do I Eat?


No waaayy it’s Wednesday! This week is za-za-zoomin on by! That puts a little oomph in my step since next week I am off for Spring break! Cancun here I come!


..And by Cancun I mean my couch. No crazy trips for me. Except for Philly this weekend! All I want to do is run up the Rocky stairs before I collapse and drink a raw egg milkshake screaming ADDRIENNEE!!..


Or maybe I’ll settle for a chocolate milkshake and skip the dramatic bellowing. Big dreams.


Speaking of running, I hadn’t been in a good month to give my leg time to heal…until yesterday. Sure Em, let’s wait until it is the only day this entire month that is 80 degrees to start running again. I think I died a good 7 times. It was 2 miles. I guess I got a little recovering to do to get back into my running game. I run the trail behind Papa John’s house and left with a battle wound.




Bad motha runna I am. I gots some training to do before I run my 5k in 11 days. Oh the joys of returning to running. Yet I go back every time. Okay this post is about food, so I’m just done.


Oh and PS, I apologize for the state of my recipes at the moment. Ziplist decided to stop working with the new update so I am in the process of transferring them over to a new plug-in. If there are any recipes you are looking for just email me and I will send it on over! In the meantime, thanks for hanging in there with me.



So a lot of people ask me, “How many meals should I eat?” “How often should I eat?” And I always tell everyone the same thing. It depends.


One thing I do tell everyone to do is eat breakfast. It starts the day on a good night and gets your metabolism kick started. It has also been shown that those who eat breakfast end up eating less throughout the day.



A bowl of puffed kamut mixed with 1/2 cup soymilk, 1/2 cup plain greek yogurt, a sliced banana, topped with cinnamon and peanut buttah. And coffee of course.


So most days I eat a mid-morning snack since I usually eat breakfast at about 6:30 in the morning and waiting until noon to eat again would be more impossible than not having peanut butter all day. And that is pretty close to impossible. But today I was busy bopping around and waited until lunchtime to get my grub on.



A gorg-elicious (you can quote me on that term) salad from Bahama Breeze of grilled salmon, fresh fruit, sliced almonds and goat cheese. A lunch date with MJ was a lovely way to break up the afternoon.


And usually I have an afternoon snack after lunch to keep me from falling asleep or gnawing my arm off like I was cast in the next Saw movie. But today I was still full from lunch so went off to complete a round of T25 with Papa John before I cursed the act of running. And yet I can’t wait to try it again tomorrow. Yeahh, that happened.





Annnd another salad for dinner. It’s easy to get all your veggies in when you just slap a meal on a bed of greens. This time it was tofu mixed with avocado hummus and sriracha (it works) and some mashed taters from Easter over some kale. And a day can’t go by without some orange either so a sweet potato with some Green Mountain Goddess smothered on top.




And I just couldn’t pass up a night time snackity snack. On repeat is one of my pumpkin oat muffins with pb and a wittle apple. Reused pictures for reused snack choices.






So you see, there’s no right or wrong answer to how many meals or how often to eat. Everyone is different and the food you fill your body with will change how often you are hungry. The main thing is to listen to your body and eat when you are hungry. Your body knows your body so listen and answer.


What I Ate Wednesday

Thanks again to Jenn for hosting another week of WIAW eats!

Make it a great day!


Tell me, what do I need to eat/do in Philly?


What’s your favorite meal of the day?



Sinless Sour Cream Coffee Cake {Recipe Redux}


Good morning good friends! I hope you all had a hoppin’ good Easter, and thought of me when you ate some carrots. What else would you expect to see in an Easter basket pour moi other than some fresh carrots, a coloring book, and a peanut butter filled chocolate egg?! And yes you are correct i received an Easter basket. I am just trying to live up to the expectations of those who think I am just getting my driver’s permit rather than functioning as an adult.





Feaster as I like to call it was spent at my Aunt’s house where I brought my first attempt at Monkey Bread and Jell-o Jigglers. Do you remember those?!



I got the mold for them last year fo’ free and couldn’t wait to test them out. I even made them Sinful Nutrition style and swapped the usual sugar or artificially sweetened stuff for plain gelatin and fruit juice. I did however sneak some food coloring in there, but jigglers wouldn’t be complete without some bright blues and greens in my opinion. I will be making my jell-o like this from now on though.



So I couldn’t wait to share this with all y’all but held out until reveal day that I am now a proud member of the Recipe Redux crew! Recipe Redux is the first and only recipe challenge founded by Registered Dietitians with the focus on making delicious recipes better for you. AKA the idea behind the whole Sinful Nutrition site! It’d be just plain silly not to join in on this fun.

recipe redux

Every month, a new theme is revealed to members who cannot spread the word until reveal day. Good thing I’m a master at keeping secrets. This month’s theme was Treasured Cookware.


Treasured Cookware – Share a story of classic cookware – and a healthy recipe to go with it. Some of us will be celebrating Mother’s Day next month (May 11,) but it’s more than once a year that many of us cook with a pan, a wooden spoon or another piece of cookware passed on to us from the kitchens of our favorite relatives. Let’s see what you can cook up with your treasured kitchen tool!


If you’re a sucker for tradition and family like I am especially in the kitchen, you probably have a pan or bowl or some piece of cookware that has been passed down to you from Great Grandma Betty or your Great Aunt Bev with their heart, soul, and cooking finesse baked in.

I have quite the collection growing of family heirlooms and recipes, but the one I settled on is near and dear to my heart.



As a birthday gift a few years back, one of my Aunt’s passed on my Great Grandmother’s recipe box chock full of handwritten recipes, magazine cut outs, and years of spills, crumbs, and love stained on their yellow pages.





Recipes specifying Wesson oil or Pillsbury flour. Spoonfuls or dashes of that. Not as structured and written out as today’s recipes. And that’s what makes them so special. And probably the reason no one was able to make it just like it’s creator, who never truly revealed the secret to it’s perfection.


After countless page flips and contemplation I settled on a recipe for Sour Cream Coffee Cake. This dates back to the kitchen of my Great Grandmother Helen. A classic, but equally scrumptious cake that goes down as easily as a cup of coffee on Sunday morning.




My take on it turned out to be more of a spice cake in flavor, but still captured the feel of the original. I swapped the white flour for a combo of oat flour and white whole wheat, sour cream for Greek yogurt, and half the butter for applesauce. I’m sure Helen is looking down and wondering what the heck Greek yogurt is and why it is in her coffee cake right about now.



Sinless Sour Cream Coffee Cake {Recipe Redux}
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 8
  • Cake:
  • 3 T butter, softened
  • ⅓ cup sugar
  • 1 egg
  • ⅔ cup applesauce
  • 1 cup low-fat plain Greek yogurt
  • 2 tsp vanilla
  • 1 cup oat flour (1 cup oats ground)
  • 1 cup white whole-wheat flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 2 tsp cinnamon
  • pinch salt
  • Filling:
  • ¼ cup brown sugar
  • 1 T cinnamon
  • Glaze:
  • ¼ cup low-fat plain Greek yogurt
  • 1 tsp sugar
  • 2 T milk
  1. Preheat oven to 350 degrees.
  2. Spray bundt pan with non-stick spray. Set aside.
  3. Cream together butter and sugar with hand mixer until light and fluffy.
  4. Add egg and mix until thoroughly combined.
  5. Add yogurt, applesauce, and vanilla.
  6. In a separate bowl, whisk together flours, baking soda, baking powder, salt, and cinnamon.
  7. Add dry to wet ingredients and stir until just combined.
  8. In a small bowl, mix together filling of brown sugar and cinnamon.
  9. Add half of cake batter to bundt pan. Top with half of filling mixture.
  10. Add remaining cake batter and top with remaining filling.
  11. Bake for 40 minutes, or until a knife inserted comes out clean.
  12. Cool in pan for 20 minutes, remove, and let rest on cooling rack.
  13. Once the cake is cooled, mix together ingredients for glaze.
  14. Pour over cake and serve.
Nutrition Information
Serving size: 1 slice Calories: 235 Fat: 6 Saturated fat: 3 Carbohydrates: 37 Sugar: 18 Protein: 8



I kept this cake in the fridge because of the yogurt in the glaze, but if you don’t add the glaze it would be fine without refrigeration. I actually think the flavor got better as it cooled and paired perfectly with a piping cup of coffee.



Be sure to check out all the other Treasured Cookware recipes this month below!



Make it a great day!

Do you own any family heirlooms?

What’s your favorite family recipe?

*Disclosure: This recipe was adapted as part of the Recipe Redux network. No compensation was received in exchange for this post. As always, all thoughts, opinions, and deliciousness are my own.

Easter Eats & Chicken Feet



Glory, Glory it is Friday! Is there really any better sound in the world? Don’t answer that, just embrace the Friday.


The only good thing about Thursdays is when they are spent with friends eating sizzling food and sipping wine. Okay, maybe the sound of flaming hot food coming out in a skillet is a close second to the best sound in the world.



…And the fact that I came home to a chicken on my porch. Because this is normal. Let me just fill you in I do not live on a farm, or frankly anywhere near one. This is my life.




Due to the fact that I am running off of wine fumes and I haven’t had Starburst jelly beans all month long, this post is sugary coated short. I am going to leave you with my favorite recipes that make for great additions to the Easter spread. And don’t worry..they aren’t ALL carrot related.



Quinoa Salad


Easter Eats

Hey look! The same blog title. Great minds think alike. A mix of quinoa, sweet potatoes, cranberries, and almonds. This salad makes a colorful and flavorful side or main dish.


Spinach & Feta Pie


Pie in the Sky.


The picture doesn’t do any justice. The salty feta and fluffy eggs make you forget the fact that you may have spinach in your teeth for the rest of the day.



Vegan Vegetable Lasagna




Instead of sacrificing a lamb for this year’s meal, try a block of tofu on for size. You won’t be disappointed or even tell you are eating a compressed square of soybeans. Isn’t your mouth watering now?!



Hummingbird Cupcakes



Originally a Mother’s day treat, these Hummingbird cupcakes scream Springtime. Loaded with crushed pineapple, banana, and walnuts, you can get your serving of fruit and dessert at the same time!

Carrot Cake Cheesecake


You’ll never guess the secret ingredient in this delicious dish. But it won’t even matter once you taste it. See I told you there wasn’t a lot of carrot action going on here. Just one EPIC recipe.

I hope you all have a great Easter weekend. Can’t wait to see all your delicious eats!

Make it a great day!

Do you own any chickens?

What’s your favorite dish at Easter?

Favorite jelly bean flavor? Black like my soul. But cherry is a close second.