Black Bean Taco Salad

Let me start off by saying that Trader Joe’s is my favorite grocery store. Did anyone have any doubts about that? Probably not. However, the other day, I went hiking with Elise and I was close to a Wegman’s so I decided to give it a try. I’m not sure how large they normally are, but this Wegman’s was about four times the size of the Trader Joe’s I normally go to. As a result, I was literally there for 2 hours! There are so many isles, so many different flavors and variations of foods that I normally do not see, and therefore was slightly overwhelmed! One of the different things I bought that I do not normally see, were these Caribbean flavored black beans. Instead of just plain canned black beans, these had added spices! I’m a big bean fan as it is and could not pass these up. Of course, driving back home, I was already thinking of dishes I could make to incorporate these beans. Because at least two times a week I try to incorporate meatless days into my diet, I figured this could be one of those days.

This dish came together very easily because the beans did not need any additional preparation! See below for a tasty meatless meal.

Ingredients (makes about 2 meals):

1 can of Caribbean Black Beans (regular black beans would work fine!)

1/2 yellow onion

1 cup cooked brown rice

1 beefsteak tomato

1/2 avocado

1 tsp cumin

1 tsp sea salt

1 tsp garlic powder

1 tsp black pepper

1/2 tbsp coconut oil or olive oil

approximately 4 cups of mixed greens

Directions:

Cook the brown rice using the instructions on the back of the package. While the rice is simmering, under medium to high heat, saute the onion, 1 tbsp coconut oil, and the can of black beans, stirring occasionally. Once the rice is fully cooked and the onions are translucent, transfer the rice to the pan with the black beans and onion, and add all spices. Once fully mixed, plate the mixed greens (around 2 cups per plate) and pour the black bean and rice mixture over the greens. Slice the tomato and avocado and place on top. Top with taco strips and some fresh lime juice. Add a small amount of salad dressing or olive oil if desired and sprinkle some additional sea salt on top.

Light, simple, and delicious! 

Cookie Dough Bites

Happy Memorial Day! I hope you have the chance to enjoy some sunshine with your family and friends. If you can’t tell, I have quite the sweet tooth. I’m always looking for safe ways to add something with chocolate into my daily life. This recipe can make energy bars if you place ingredients into an 8×8 inch pan. I like to eat them rolled into balls as a treat. You can also add in flax seed, chopped dried fruit, or chopped nuts for a different flavor. These are for the days when you crave a little something after dinner or you can eat them first thing in the morning with plain yogurt and berries. Most of the ingredients can be found in your pantry already.  Enjoy!

Recipe

2 tbsp chia seeds

1/4 cup honey, agave, or maple syrup

3/4 cup unsweetened shredded coconut

1 cup old fashion oats

1/2 cup mini chocolate chips

1/2 cup all natural peanut or almond butter

Mix together all dry ingredients. Mix in honey and room temperature peanut butter to make it easier to stir. Place dough in refrigerator for 1 hour. Roll into 15-20 1 inch balls. Keep in airtight container in refrigerator or freezer for two weeks.

Chicken Masala

I want to start by apologizing for the length of time between posts lately. Life has been busy, so we will do our best to keep up with the blog! Every Monday, I try a new recipe. On Mondays I am rejuvenated from the weekend and can also eat the leftovers for lunch throughout the week. I am a huge fan of Indian food. Many Indian foods are vegetarian and have tons of flavor without using cream. This dish can be prepared and served over rice, quinoa, or couscous. You can also eat it alone or scoop up the flavors with a piece of whole wheat naan.

Recipe

1 lb boneless chicken breasts

1 tbsp olive oil

1 large  yellow onion, chopped

2 large cloves of garlic, minced

1 tbsp tomato paste

1 can diced tomatoes, drained

1/2 tsp cumin

1/2 tsp cinnamon

1 can chickpeas, rinsed

1 cup low sodium chicken broth

salt, pepper, and fresh cilantro

Bake chicken breasts at 350 degrees for 20 minutes. In a small soup pot, cook onion for five minutes over medium high heat, stirring occasionally. Add garlic and tomato paste, stir and let cook for 1 minute. Onions should start to brown.

Add tomatoes, cumin, cinnamon and stir. let cook for two minutes.

Cut chicken into strips. Add to the pot along with the chickpeas, broth, salt and pepper.  Place a lid on the pot and turn heat down to medium low. Let simmer for 10 minutes. Garnish with cilantro and serve.

Grain-Free Chocolate Chip Cookies

You will not believe this recipe.  You will also never make regular chocolate chip cookies again.  These cookies are grain free and safe for anyone on a gluten-free diet! I love chocolate chip cookies. I think they are my ultimate comfort food and dessert of choice.  As I continue my search for modified healthy treats, these take the cake by far as best substitute.  The secret ingredient in these are chickpeas. They are chock full of protein between the peanut butter and main base. They also do not have a ton of sugar on simple carbohydrates. Prepare to be amazed.

Recipe:

1 can chickpeas

1/2 heaping cup natural creamy peanut butter

1/4 cup honey

1 tsp baking powder

1/2 tsp cinnamon

2 tsp vanilla extract

1/2 cup chocolate chips

Pre-heat oven to 350 degrees. Rinse and drain chickpeas. Puree in food processor until very smooth. Add all additional ingredients and puree for 30 seconds, or until mixed. The dough will be very thick. Move to large bowl and add in chocolate chips. Place cookies on greased baking sheet. press down slightly, as cookies will hold their shape throughout the cooking process. Bake for 12 minutes. Let cool and place in freezer for 30 minutes to allow cookies to harden. Store in airtight container and enjoy within 3-5 days.

Breaded Eggplant

Is it me or is eggplant sprouting up in every grocery store? I had never made eggplant before this recipe but something about seeing them everywhere spiked my interest. I have never been a huge fan of eggplant, that is until my mom made eggplant parmesan one night. The trick is, to skin the eggplant before cooking it! Pure genius. I’m not quite sure what I’d do with out her…not eating eggplant I guess!

The outside skin is very harsh on the digestive system which never appealed to my sensitive stomach. But now, I think it’s amazing! Peeled eggplant = happy stomach 🙂

I wouldn’t say this recipe is “healthy” but it is made with wholesome ingredients–just a little heavy on the olive oil. But hey, that never hurt anyone right?

Ingredients

1 medium sized eggplant

1 cup of bread crumbs (I used panko because that’s what I had on hand but I bet whole wheat would be awesome!)

2 eggs

approximately 1/2 cup olive oil

Directions:

Start by peeling your eggplant, then slice it into 1/4 inch slices.

For the breading, crack the two eggs into a bowl and mix well. Lay a handful of breadcrumbs on a plate.

Take an eggplant slice and dip it in the egg mixture. Once fully drenched, cover with bread crumbs

Pour about 3-4 tablespoons of olive oil onto the pan and turn on to medium heat

Cook each side of the eggplant slices for about 5 minutes until golden brown

Repeat as many times as it takes to cook all of the eggplant slices.

I ate my breaded eggplant with sauteed mushrooms and red quinoa. I had this over a big bed of greens. This goes wonderfully with a light balsamic dressing or Mariana sauce!

 

Bring it on Spring!

The weather is clearing, the birds are chirping, and Spring foods are coming back in season. DO you have frozen vegetables you’d like to get rid of before the Summer season? Read on, if so!

This is a beautiful time of year in Washington DC. The Cherry Blossom festival celebrates the blooming of the cherry blossom trees that surround the Tidal Basin near the Washington Monument and Thomas Jefferson memorial in DC. The trees were planted  in 1912 and were a gift of friendship to the United States from the people of Japan. The Japanese Embassy informed the Department of State that the City of Tokyo intended to donate to the United States two thousand cherry trees to be planted along the Potomac River. The trees are a symbol of human life and the transformation of the culture throughout the ages.

This recipe helps your clear out your fridge and move on to the fresh, crisp vegetables of Spring. So dig those frozen brussel sprouts out of the freezer and add this tangy dish to your dinner plate tonight.

Recipe

2 cups brussel sprouts

2 lbs or 1-2 butternut squash

1 pear

1 cup mushrooms

3 tbsp balsamic vinegar

1 tbsp olive oil

 1 tbsp Dijon Mustard

Goat cheese or feta (optional)

Pre-heat oven to 350 degrees. Slice mushrooms and cube butternut squash. Spray baking dish with non-stick cooking spray. Coat mushrooms, brussel sprouts, and butternut squash with olive oil. Roast for 40 minutes. Flip vegetables halfway through cooking cycle.  Whisk together mustard and balsamic vinegar. Slice pear. Add the pears to the dish and coat vegetables with balsamic mixture once out of the oven. Let cool and add cheese if desired.  Serve over quinoa or with a chicken breast.

Vegetable Fried Quinoa

My new obsession recently has been red quinoa. I’m not sure why, but I like it so much more than regular quinoa. I know it’s all mental but just humor me. I think it has better flavor! I’ve been eating quinoa instead of brown rice because of the added protein and it doesn’t take as long to cook. 10-15 minutes simmering, and you’re good to go!

When I was younger, I used to love fried rice. I haven’t eaten it in a while because it now hurts my stomach, but the other night I was craving the scrambled eggs and fresh, crunchy veggies. I just so happened to have a red pepper and snap peas, so I knew it was meant to be. Oh how correct I was. This turned out amazing! This recipe is very simple and will not take a long time to make. Perfect for a quick, meatless meal! This would also go great with grilled chicken or shrimp!

Ingredients:

2/3 cup of red or regular quinoa

1 + 1/3 cup of chicken broth or water

1 red pepper

1/2 red onion

1 cup snap peas

2 tbsp soy sauce

1 tbsp coconut oil

Directions:

Start by bringing the quinoa and chicken broth to a boil. Once it boils, cover the pot and simmer for 10-15 minutes until fluffy with a fork.

While the quinoa is simmering, take 1 tbsp of coconut oil and melt it in a pan. Once melted, add the sliced onion, pepper, and snap peas.

Toss in the coconut oil under medium heat until the quinoa is fully cooked. Transfer the quinoa into the pan with the vegetables and add 2 tbsp of soy sauce.

Easy and tasty! Give it a try!

Peanut Butter Chocolate Oatmeal Cookies

Yum! The title just sounds great! I gave up sweets for lent and am looking to stay down the right track as I introduce sweets back into my life. I could potentially fall into the trap of sitting on the sofa eating a pound of chocolate covered everything. I found a recipe for oatmeal cookies on Pinterest. I figured I could make some modifications and whip up a batch myself. These are tasty and relatively healthy so you can even eat a couple! Also, I already had most of the ingredients in my kitchen. Let me know what you think.

Recipe:

Makes 16 cookies

3 over ripe bananas

2 cups Old Fashioned oats

1/2 cup chunky peanut butter

1/4 cup unsweetened cocoa powder

1/3 cup unsweetened apple sauce

1 tsp bourbon or regular vanilla extract

Dash of cinnamon or pumpkin pie spice

1 cup chocolate or peanut butter chips

Slice and freeze the bananas for at least 2 hours. Place in microwave safe bowl and microwave for 30 seconds. Mash bananas. Add all ingredients together and mix well. Let sit for 20 minutes.

Add all ingredients together and mix well. Let sit for 20 minutes.

Preheat oven to 350 degrees. Drop cookies on an ungreased cookie sheets. Bake for 10-12 minutes. Freeze any left over cookies.

Shrimp and Avocado Cous Cous

I am ready for warmer weather! Along with warmer weather, I am ready for summer foods. Enough with squash, this recipe uses fresh light ingredients.

Recipe:

Serves 4

1 cup vegetable broth, chicken broth, or water

1 cup cous cous

1 can of drained beans

1 avocado diced

20 large uncooked shrimp

1 jar roasted red peppers, sliced

Optional:

cilantro

fresh squeezed lime

hot sauce

Turn burner on Medium-High.  Add one tablespoon of olive oil to a large skillet.Once hot, place shrimp in skillet. Do not crowd or layer. Flip after 1 minute. After another minute put heat medium and let cook for 2 more minutes. Remove from heat. Bring broth or water to a boil, add cous cous and stir. Remove from heat and cover for 5-6 minutes. Use a fork to fluff. Heat beans for 5 minutes on medium high heat. Stir occasionally. Add shrimp and beans to cous cous along with avocado and red pepper. Garnish with fresh lime juice, cilantro, and hot sauce if desired.

Shake It

A couple of times a month, I want something easy that I can throw together for breakfast or dinner. I looked for some shake mixes to add some protein and fiber to my usual shakes without too many calories. I’ve tested a few different types of mixes and here are my top suggestions along with recipes. All recipes make one serving and are under 400 calories.

Shakeology

I received Shakeology in my KlutchKlub box one month.  Yes, they are overpriced, but they are also very tasty. Shakeology includes 140 calories with 3 grams of Fiber and 17 grams of Protein. It is slightly high in Sugar at 9 grams per serving.

Recipe:

-1 packet of Chocolate or Strawberry Shakeology

– 1 cup of unsweetened vanilla almond milk, soy milk, or skim milk

– 1 chopped frozen banana

-1 pinch of cinnamon

Blend for 30 seconds and enjoy

Frozen bananas turn this smoothie into a thick consistency, similar to ice cream. Delicious.

http://www.shakeology.com/

Vega One

These packets can be found at Whole Foods and are vegan.  They taste like cake batter and pack 6 grams of Fiber and 15 grams of protein.

Recipe:

– 1 pack Vega One French Vanilla

– 1 cup of unsweetened vanilla almond milk, soy milk, or skim milk

– 1/2 cup frozen blueberries

-1 cup fresh spinach leaves

– 4 ice cubes

Blend for 1 minute and serve.

The spinach leaves blend right in and are a great way to incorporate some greens into your diet.

http://myvega.com/

Amazing Meal

Amazing meal is organic and vegan. It has 90 calories 10 grams of protein (from hemp) and 6 grams of fiber. The packet has just one gram of sugar and is sweetened with stevia leaf extract. Amazing meal does not have a strong taste. You can mix it into a glass of milk or put it into a shake.

Recipe:

-1 pack of Amazing Meal Vanilla Chai Infusion

– 1 cup unsweetened vanilla almond milk, soy milk, or skim milk

-1 frozen banana

-1/2 tsp cinnamon

-1 tbsp natural nut butter

Blend for 30 seconds and serve.

http://amazinggrass.com/