beka stays healthy : apple, cheddar, and arugula sandwiches with berry dijon dressing (whew)

I think these sandwiches take longer to say than they do to make.

But first, a little back story:

When I graduated from college and learned to cook for myself, I started getting crazy in the kitchen. WAY crazier than I ever had before. I mean, I mixed two different kinds of cereal…in the same bowl! I purchased plain yogurt…and put my own fruit on top! And, weirdest of all, I put apples…in a sandwich!

Stranger things had not happened.

When I first started making this I used to whip it up in a very standard and unremarkable way: apples, cheddar, soft tortilla, folded in half and grilled. Good, but not great.

A few years later, now that I’m no longer bewildered by the phenomenon of sandwiches outside of the PB&J variety, I think it’s become great. (Really, really great. Seriously. I had two of these today.)

Here’s what you’ll need:


  • 1 whole Multi Grain Sandwich Thin
  • ¼ Apple, Sliced Thin
  • 1 ounce White Cheddar Cheese
  • ½ cup Arugula


  • 1 Tablespoon Whole Grain Dijon Mustard
  • 1 teaspoon Smucker’s Triple Berry Preserves

And here’s the how-to:

Start with the dressing. Combine dijon and berry preserves in a small bowl. Mix well.

Next, add equal portions of the dressing to the inside of each side of a multi grain sandwich thin. Then add apple slices, cheddar, and arugula to one side of the thin and top with the remaining side.

Once the sandwich is made, spray a grill pan with a light mist of cooking spray. Turn the heat to medium-low. Add the sandwich to the pan and place a heavy object (such as a flat-bottomed bowl or plate) on top of the sandwich. The weight will press the ingredients down so that they are evenly heated and will also grill the bread nicely. Grill for about 2-3 minutes per side, or until the cheese is completely melted and the bread is golden brown.

Allow to cool for a minute before serving. Then, dig in! Fast and healthy and full of fall goodness.

Much better than PB&J (on most days – but some days, PB&J is still where it’s at).

(You can also find this recipe here at Tasty Kitchen!)


the dailies : 11.2.11

daily word: “Happy Birthday, Annie!” When your favorite 3 year old turns 4, those are the only words that matter for the day.

daily sweat: A really great morning of CrossFit bootcamp. Eventually I want to write a post about my CrossFit experience so far, but in the meantime here’s a basic intro to CrossFit for those of you who’ve had no idea what I’ve been talking about for the past two weeks:

I really, really, really love it.

daily dish: This sandwich. It’s just so darn good.

daily mile:

Day 58: welcome to dallas

21 day challenge: 3/3 today!

beka stays healthy : spiced greek yogurt muffin jars

Some days, I want a pretty layered breakfast in a Mason Jar. It feels like the right way to start a day.

Most days, I want other things for breakfast than items that typically go in Mason Jars. Like oatmeal. Or cereal. Or more oatmeal. But on this particular day, the item I had in mind was one of yesterday’s Pumpkin Applesauce muffins.

But how to combine the two? Other than sticking an unwrapped muffin in the bottom of a Mason Jar…which lacked some of the appeal I was going for.

Enter: greek yogurt and bananas. The ties that bind. Here’s how I wrangled this breakfast into a jar:


Spiced Greek Yogurt Muffin Jars:

  • 1  Pumpkin Applesauce Muffin
  • 6 ounces, weight Plain Greek Yogurt
  • 1 teaspoon Pumpkin Pie Spice
  • 1 Tablespoon Honey
  • 1  Banana

First, I gave the plain greek yogurt a little makeover. I added a teaspoon of pumpkin pie spice and gave her a stir.

Then the layering began.

First, about 1/3 of a sliced banana. Then a layer of spiced yogurt. Then a hearty squeeze of honey, since plain greek yogurt tends to be a bit on the tart side. Then half of a Pumpkin Applesauce muffin, crumbled. Repeat layers once and top with the remaining third of the banana.

I discovered that the top layer was good, but the bottom layer was best. So letting this sit for about 10-15 minutes to allow the flavors to mingle and the muffin to soak up all of the yogurty, bananay, honey-y goodness would probably work well.


Muffins in Mason Jars. It CAN be done! Next up: oatmeal in Mason Jars. It’s so happening.

(You can also find this recipe here, at Tasty Kitchen!)

beka stays healthy : egg salad

This just in: I’m now a member of Tasty Kitchen! I’m pretty sure that finding/creating/posting recipes just filled the 2am-3am time slot of my schedule.

I’m not sure how this happened, but somehow the first recipe I added was for…egg salad.

Nothing says fall like egg salad, right?

Well..nothing says “I can’t finish a dozen eggs before they expire” like egg salad. Which is why on Sunday, I hard-boiled a handful of eggs that had seen better days and whipped up this salad:

(Don’t be alarmed at the quality and clarity of the above…I know you’re used to seeing sub-par cell phone photos these days, so please avert your eyes from the screen and adjust as necessary.)

Here’s the ingredient list:

  • 4  Hard Boiled Eggs
  • ¼  Large Red Onion, Diced
  • 1  Large Kale Leaf, Chopped
  • 2 Tablespoons Plain Greek Yogurt
  • 1 Tablespoon Whole Grain Dijon Mustard
  • 1 dash Salt And Pepper

And here’s what you need to do to make the magic happen:

This really couldn’t be easier. Actually, if hard-boiled eggs didn’t resist the peeling process so stubbornly, it would be a lot easier.

Start by hard-boiling eggs using your favorite method. Once they have boiled and cooled, peel (and lament) and roughly chop the eggs. In a mixing bowl, add the diced red onion, chopped kale leaf, plain Greek yogurt, whole grain Dijon mustard, and salt and pepper to taste. Mix well.

(Side note: you can also invite chia seeds to the party. They’re jam packed with nutritional goodness and add a nice thickness to the salad. About 1/2 Tbsp works well here.)

And bam, a lunch is born. Store in a tupperware container in the fridge for as long as you feel is safe (which, if I’m the judge, is whenever I finish it).

(You can also find this recipe here, at Tasty Kitchen!)