Weekly Recipe Round (up) 26

Hey y’all!

I’m actually getting this post up on time for a change!!!

I try to get these recipes up on Sunday but you know…life happens…and well…

Do you have kids?  Have they started school and all of their after-school activities?  My daughter started school a month ago but her after-school activities are starting up now.  She has Daisy’s, cheerleading and dance!  And then there’s my son, who has music, story time and play group.  Can you say – “Mama doesn’t have a whole lot of time to cook?”

Now, don’t get me wrong, I love it!  I love being home with them, being able to take them to all their activities but it requires a lot of organization and time management on my part…which, as it happens…neither of those are my forte.

BUT I have discovered something that helps me tremendously – the crockpot!!!!  It is a HUGE time-saver and there are so many HEALTHY and TASTY recipes you can make!!!

Here are 4 you can make this week!

And- BONUS- they all have 21 Day Fix Counts!

Slow-Cooker Meatloaf (21 Day Fix Approved)

meatloaf

6 servings

Ingredients:
1 cup rolled oats
2 lb. ground beef
2 eggs
1/2 cup organic no-sugar-added tomato sauce
3/4 cup Parmesan cheese
Salt and pepper to taste
2 tsp. onion powder
1 tsp. garlic powder
1 tbsp. dried parsley
1 tbsp. mustard
2 tsp. dried minced onion
1 tbsp. Worcestershire sauce

Spray slow-cooker with nonstick cooking spray.

Combine all ingredients into a large bowl. Crumble ground beef over mixture and stir well to combine.

Shape into an oval loaf; place in a 5-quart slow cooker. Cover and cook on Low until a meat thermometer reads 160 degrees F (71 degrees C), 5 to 6 hours.

(Optional:  Whisk a little ketchup, mustard, and Worcestershire sauce in a small bowl; spoon sauce over meat loaf.  Continue cooking on Low until heated through, about 15 minutes.)

Remove from slow-cooker and let stand 10 minutes before cutting.

Source: http://christinepechulis.blogspot.com/2015/02/slow-cooker-meatloaf-21-day-fix-approved.html

21 Day Fix Counts: Each serving counts as 1 red, 1/2 a yellow, 1/2 a blue, and a smidge of a purple — for the tomato sauce.  Just eat 4 less grapes next time!! 

Tip:  Serve this with a side salad and mashed cauliflower

Yield: 8 servings

21 Day Fix Portions (per 1 cup serving): 1 Yellow, 1 Green, 1 Blue


Italian Tortellini Soup

tortellini-soup

Servings: 8

Ingredients
  1. 1 onion, chopped
  2. 5 garlic cloves, minced
  3. 2 quarts low sodium organic chicken stock/broth
  4. ¼ cup fresh basil, finely chopped
  5. 2 cups spinach leaves
  6. 1 can (28-32oz) crushed tomatoes
  7. 1 can (14oz) diced tomatoes
  8. 2 tbsp pasta (or tomato) sauce of choice (I used Classico)
  9. 1 package refrigerated whole wheat 3-cheese tortellini
  10. ¼ cup shredded parmesan cheese

 

Directions
  1. Saute, onions and garlic in a little bit of Extra Virgin Olive Oil until tender. Season with a little italian seasoning, salt and pepper.
  2. Add sauteed onions and garlic to the CrockPot along with ingredients 3-8. Cook on low for 3-4 hours, or all day.
  3. Right before dinner time, cook the tortellini according to package instructions (should take about 7 minutes in boiling water). Then add to the soup.
  4. Use a GREEN container (or 1 cup) to portion your soup. Then add the parmesan cheese to each bowl and fold in- adds the perfect final touch!

Source: http://honeybeehomemaker.blogspot.com/2015/03/italian-tortellini-soup.html?m=1

21 Day Fix Counts: 1 Yellow, 1 Green, 1 Blue

Tip:  Serve this with a side salad or some homemade Paleo bread

Another tip:  Save the leftovers for lunch the next day!

21 Day Fix Crockpot Turkey Chili

21-day-fix-crock-pot-chili-1

Servings: 8

Ingredients:

1 lb lean ground turkey
1 cup onion, chopped
4 cloves garlic, pressed
1 cup yellow pepper, chopped
1 cup orange pepper, chopped
1 cup red pepper, chopped
1 4oz can mild chopped green chilis
2 cups navy beans
2 cups pinto beans
2 cups kidney beans
2 cups Turkey broth (can use chicken or vegetable)
2 15 oz cans tomato sauce (all natural, no sugar)
1 Tbs chili powder
1 tsp cumin
1 tsp oregano
Cilantro for garnish
How to make 21 Day Fix Crock Pot Turkey Chili:
Sautee onions until translucent, about 5 minutes.
Add ground turkey, and brown until cooked through.
Add garlic, stir until fragrant, about 30 seconds.
Transfer to slow cooker.
Add the remaining ingredients and stir to combine.
Cook on low for 6-8 hours or high for 4-6 hours.
Serve garnished with cilantro.
Source: http://www.carrieelle.com/21-day-fix-crock-pot-chili/
 
21 Day Fix Counts: One serving equals roughly 1 green container and 1.5 reds
Tip:  This would go PERFECT with some paleo cornbread or on top of baked sweet potatoes

Slow Cooker Maple and Mustard Chicken

chicken-mustard

Servings: 8

Ingredients

    • 6 large red potatoes, cut into 1/2″ – 3/4″ cubes
    • 1/3 cup spicy brown mustard
    • 1 Tbs maple syrup
    • 2 lbs chicken breasts, trimmed
    • salt and pepper, to season
Maple-Mustard Sauce
  • 1/2 cup spicy brown mustard
  • 1/4 cup maple syrup

Instructions

    1. In a small bowl, stir together 1/3 cup mustard and 1 tablespoon maple syrup, set aside.
    2. Add the potatoes to your slow cooker, then drizzle with half of the maple-mustard mixture.
    3. Lightly season the chicken with salt and pepper on both sides then place on top of the potatoes, drizzling with the remaining maple-mustard mixture.
    4. Cover and cook on low for 4 – 4 1/2 hours or until the chicken is cooked through. Remove chicken, let cool a few minutes then refrigerate.
    5. Your potatoes won’t yet be fully cooked. Give them a stir and crank the slow-cooker up to high for another 2 hours or until they’re cooked through.
    6. Meanwhile, stir together 1/2 cup mustard with 1/4 cup maple syrup and set aside. When ready to serve, warm in the microwave.
    7. Once the potatoes have fully cooked, you can either throw the chicken back into the slow-cooker to heat it through or you can heat it in the microwave. When chicken is hot, let it rest for a couple of minutes, then slice and serve with the potatoes and the warmed Maple-Mustard Sauce.
Each serving is 3/4 cup sliced chicken, 1/2 cup potatoes, 1 1/5 Tbs sauce

21 Day Fix Container Counts: 1 RED, 1 YELLOW, 2 tsp maple syrup

Source: http://thefoodieandthefix.com/slow-cooker-maple-mustard-chicken-potatoes/

Tip:  Serve this with a side of your favorite roasted vegetable

 

I hope you and your family enjoy these recipes!  Let me know what you think and comment on this post.  Don’t forget – share this post on all your social media pages!

I Would Walk 10,000 Miles

Do you have a Fitbit?  Do you have trouble getting your 10,000 steps in?

I know I do!

Some days are better than others but I wanted to share with you some tricks and tips to log those steps in and burn a few extra calories along the way!

walk

Even if you don’t have a Fitbit, these are GREAT tricks to gettin’ your body moving!!

  1.  Do some exercises during commercial breaks (this is my favorite one!)
  2. Use half of your lunch break to go for a walk
  3. Use a treadmill desk (It’s a desk with a treadmill underneath so you can keep moving all day- so cool!)
  4. Park further away.  Yes, I know we all like to circle the parking lot, looking for the closest spot BUT what if you skip all that extra time behind the wheel, park at the back of the parking lot and get in some extra steps?!?
  5. Choose the stairs (rather than the elevator or escalator)
  6. Skip the shortcut – take the longer way.  I know it’s hard to do in a world where we want everything NOW, but take a few extra minutes and go around
  7. Play with your kids – you can get in a lot of extra calorie burning moves by playing hide and seek or tag (plus it’s healthy for them too and it’s good for your relationship!)
  8. Take extra trips – Do you have a lot of groceries to unload?  Good!  Take fewer bags at a time!
  9. Walk with a friend – instead of meeting for coffee, meet for a walk (or better yet, walk to a coffee shop and take it to go)
  10. Take a walk after a meal – helps with digestion and it’s a nice, relaxing way to end the day.  In fact, bring your kids with you!  It’s a great way to spend some quality time together

There are so many benefits to walking and so many more reasons to do it than just to get your 10,000 steps in – although it is nice to have that sense of accomplishment!

Here are some other reasons why it’s important to include walking in your daily routine:

walk-1

  • Maintain a healthy weight.
  • Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes.
  • Strengthen your bones and muscles.
  • Improve your mood.
  • Improve your balance and coordination.
  • Reduce the risk of depression.
  • Improve sleep patterns
  • Releases endorphins

Weekly Recipe Round (Up) 25

Hey y’all!  I hope you had a GREAT Labor Day Weekend!  Now it’s time to get in the swing of Fall and I absolutely LOVE, LOVE, LOVE this time of year!!!

happy

Why???

I love the cooler weather, the color of the leaves, the holidays (especially Halloween) and most of all…PUMPKIN!!!!  This is the time of year where I go (I’ll admit it) nuts with baking and cooking anything pumpkin.  By the end of the season my husband is screaming, “Enough!”

Here’s a quick note before we get started for all you 21 Day Fixers out there:  Pumpkin puree is considered a purple container or a fruit.  Pumpkin cubed, diced, or otherwise is considered a green container or a vegetable.  It has to do with the macros and micros.

Alright, in honor of Fall (yay!) I’m going to share with you 4 HEALTHY and TASTY Fall recipes…

Autumn Lasagna

Source: http://thecozyapron.com/a-cozy-thanksgiving-autumn-lasagna-familiar-yet-different/

Yield: Serves about 10-12

autumn lasagna

Ingredients:

• Olive oil for drizzling
• 1 ¼ lb. ground turkey
• ½ teaspoon Italian seasoning
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 clove garlic, finely minced
• 2 teaspoons chopped, fresh sage leaves
• 12 lasagna noodles, cooked
• Creamy Butternut Squash and Roasted Garlic Sauce (recipe below)
• 4 cups fresh, baby spinach leaves
• 4 cups shredded mozzarella cheese

Preparation:

-Preheat the oven to 350, and have a 12”x10”x2” (roughly) baking dish on hand.

-Place a large, non-stick sauté pan over medium-high heat, and add about 2 tablespoons worth of olive to the pan; once the oil gets hot, add the ground turkey into the pan, and break up the meat with a spatula or spoon; next, add in the Italian seasoning, the salt, pepper and the garlic, and stir to incorporate; cook the turkey for a few minutes until cooked through and no longer pink; remove from heat and stir in the fresh sage; set aside to slightly cool.

-To assemble the lasagna, begin by adding about 1 cup of the Butternut Squash Sauce to the bottom of the baking dish; next, add 4 of the cooked lasagna noodles over the sauce, and then add another 2 cups of the sauce over top of the noodles; next, add about half of the cooked, ground turkey, followed by 2 cups of the baby spinach leaves, and drizzle lightly with some olive oil; next, sprinkle over about 1 cup worth of the mozzarella cheese; repeat the layering process by once again adding 4 lasagna noodles, 2 cups of sauce, the remainder of the ground turkey and the remaining 2 cups of baby spinach leaves, along with a drizzle of olive oil and another sprinkle of about 1 cup worth of the cheese; finish the lasagna by adding the remaining 4 lasagna noodles, and the remaining sauce over top; smooth out the sauce over the noodles, and finish the by sprinkling the remaining 2 cups of mozzarella cheese over the top; add the remaining ½ teaspoon of Italian seasoning over the cheese, and place the lasagna into the 350 degree oven to bake for roughly 30-35 minutes, or until the cheese is melted and lightly golden; serve while hot.

Creamy, Butternut Squash and Roasted Garlic Sauce

Ingredients:

• 3 heads garlic, tops cut off
• Olive oil for drizzling
• 3 teaspoons salt, plus a pinch, divided use
• 4 lbs. butternut squash, peeled and cubed (I used 4, 1lb. packages pre-cut squash)
• 1 teaspoon Italian seasoning
• ½ teaspoon black pepper
• 1 cup chicken stock, warm
• 2 cups half and half, warm
• 4 ounces mascarpone cheese
• ¼ cup grated Parmesan cheese

Preparation:

(*This sauce can be made ahead if desired, and kept refrigerated.)

-Preheat the oven to 400 degrees, and line a baking sheet with parchment paper or foil.

-Drizzle a little olive oil over the 3 heads of garlic, and sprinkle a couple of pinches of salt over top, as well; wrap each head of garlic tightly in foil, and place the heads directly onto the rack of the oven (on the side) to roast; once the garlic heads have roasted for about 10 minutes, toss together the cubed butternut squash with about 3 tablespoons of olive oil, 1 teaspoon of the salt, black pepper and Italian seasoning; turn the squash out onto the lined baking sheet, and place it into the oven next to the garlic heads, to roast along side for about 30-35 minutes, or until the squash is very tender (the total roasting time for the garlic will end up being about 40-45 minutes); once the squash is tender, remove from the oven, along with the heads of garlic, and allow the squash and garlic heads to cool slightly, so they can be handled; once slightly cooled, squeeze the cloves of garlic from the whole heads, and mash lightly with a fork (they should be very tender and sweet), and set aside; next, add about 1/3 of the roasted squash into the bowl of a food processor (you will work in about 3 batches), and process with about 1/3 of the roasted garlic, until smooth and pureed; turn the processed squash/garlic into a large pot, and repeat the pureeing process with the remaining squash/garlic and turn that out into the pot once pureed, as well.

-Place the pot with the pureed squash/garlic onto low heat, and add in the warm chicken stock and the warm half and half, and carefully whisk or stir to completely incorporate; next, add in the mascarpone cheese, the Parmesan and the remaining 3 teaspoons of salt, and once again stir/whisk to combine, until the mascarpone and Parmesan are blended in completely; remove the sauce from the heat and set aside until ready to use for the lasagna. (If making ahead, cool the sauce completely, and refrigerate until ready to assemble the lasagna, at which time you can gently re-heat it stove-top.)

Tips:

  1.  This would be a great dish to serve at a party since it feeds so many!
  2. If you are looking for a low carb option, replace the lasagna noodles with thin slices of zucchini or eggplant
  3. You can replace half and half with Almond (what I use) or Coconut milk

Slow Cooker Salisbury Steak Meatballs

Source: http://www.skinnytaste.com/salisbury-steak-meatballs-instant-pot-stove-top-slow-cooker/

meatballs

Serves 4

Ingredients:

  • 2 tsp olive oil, divided
  • 1/2 cup minced onions
  • 1/2 lb 93% lean ground beef
  • 1/2 lb 93% lean ground turkey
  • 1/3 cup whole wheat seasoned breadcrumbs
  • 1 large egg, beaten
  • 2 tablespoons tomato paste, divided
  • kosher salt
  • pinch black pepper
  • 1 tbsp all-purpose flour
  • 1 tsp red wine vinegar
  • 2 tsp Worcestershire sauce, to taste
  • 1/4 tsp mustard powder
  • 5 oz sliced mushrooms
  • 1 1/4 cup reduced sodium beef broth
  • chopped parsley for garnish (optional)

Directions:

  1. Finely chop 1 oz of the mushrooms into small pieces and set aside. Heat the Instant Pot (or a large nonstick pot on medium-high) on Sauté add 1 tsp oil and onions and cook until golden brown, about 4 to 5 minutes. Divide onions in two.
  2. In a large bowl, combine half of the sautéed onions with the ground beef, ground turkey, chopped mushroom, bread crumbs, egg, 1 tbsp tomato paste, 1/4 cup of the beef broth, 3/4 tsp salt and black pepper.
  3. In a small bowl, blend flour and 1 cup broth until smooth. Mix in remaining onions, remaining 1 tbsp tomato paste, vinegar, Worcestershire sauce and mustard powder.
  4. Gently shape into 20 small meatballs.
  5. Heat the Instant Pot (or non-stick pot) back on saute, add remaining teaspoon of oil and brown the meatballs about 2 minutes until no longer sticks, turn and brown an additional 2 minutes. Add the mushrooms, 1/8 teaspoon salt and black pepper and pour the sauce over the meatballs, cover and cook on high pressure 10 minutes (20 minutes in a regular pot). Let the pressure release on it’s own. Garnish with parsley.

Slow Cooker Directions: Sauté meatballs in a skillet, transfer to slow cooker with mushrooms, salt and pepper and pour sauce over. Cover and cook low 6 to 8 hours, until tender.

Tips:

  1. Serve this with mashed potatoes or mashed cauliflower
  2. You could also serve this with pasta or zoodles or spaghetti squash

Fall Harvest Salad with Pumpkin Goddess Dressing

Source:

Healthy Thanksgiving Side Dish: Fall Harvest Salad with Pumpkin Goddess Dressing

 fall harvest salad
Serves: 8
Ingredients
  • For the Pumpkin Goddess Dressing:
  • 1 cup plain Greek-style yogurt
  • 2 Tablespoons apple cider vinegar
  • 2 Tablespoons olive oil
  • 1 Tablespoon maple syrup
  • ½ cup sour cream or plain Greek-style yogurt
  • ⅓ cup pure pumpkin puree (I used the canned version)
  • 1 teaspoon minced garlic (or about ¼ – ½ teaspoon garlic powder)
  • ½ teaspoon salt
  • ¼ teaspoon dried thyme leaves
  • ¼ teaspoon cinnamon
  • For the Salad:
  • 1 acorn squash, plus olive oil, maple syrup, cinnamon, and salt for roasting*
  • 1 apple, thinly sliced
  • ½ cup toasted pecans
  • ¼ cup dried cranberries
  • 1 pkg. (5-6 ounces) mixed salad greens (you can use any blend that you prefer, but I like a mix that includes broccoli slaw, Brussels sprouts, cabbage, kale, and chicory)
Instructions
  1. For the dressing: Place all ingredients in a blender and combine. Chill until ready to use.
  2. To roast the acorn squash: preheat oven to 400 degrees F. Spray a baking sheet with cooking spray and set aside.
  3. Slice squash lengthwise, remove seeds, and slice horizontally into ½-inch thick rounds. Place sliced squash in a single layer on prepared baking sheet. Drizzle with olive oil and maple syrup, sprinkle with a dash of cinnamon and salt, to taste. Toss squash to coat.
  4. Bake squash at 400 degree F for approximately 20 minutes (or until tender and caramelized), flipping halfway through.
  5. Once the squash has cooled, cut it into bite-sized pieces and place it in a large salad bowl with the remaining ingredients. Add Pumpkin Goddess dressing and toss gently. Serve immediately.
Tips
1. You can substitute with diced roasted sweet potatoes or butternut squash
2.  You can find already diced butternut squash in the produce or frozen section
3.  Serve this with grilled chicken if desired

Pumpkin Quesadilla

Quesadilla-700x350_rgj3hf_wdp

Source: http://www.beachbody.com/beachbodyblog/nutrition/pumpkin-quesadilla

Yield: 1 serving

Ingredients:
1 (8-inch) whole wheat tortilla
½ cup pure pumpkin puree
¼ tsp. chili powder
1 dash ground cumin
3 Tbsp. pepper Jack (or mozzarella) cheese (¾ oz.)
Nonstick cooking spray
2 Tbsp. pico de gallo (or chunky tomato salsa)
1 Tbsp. nonfat plain yogurt
1 tsp. chopped fresh cilantro (for garnish; optional)

Preparation:
1. Spread half of tortilla with pumpkin; stopping ½-inch from edge.
2. Top with chili powder, cumin, and cheese; fold in half.
3. Heat nonstick skillet lightly coated with spray over medium heat.
4. Add tortilla; cook, turning once, for 4 to 5 minutes, or until cheese is melted and tortilla is golden brown.
5. Place on serving plate. Top with salsa and yogurt. Sprinkle with cilantro if desired.

Tips:

  1. This makes a quick and easy lunch for one!
  2. If you want to turn this into dinner, try adding some chipotle meatballs on the side or adding grilled chicken in the quesadillas
  3. You could use Ezekiel Tortillas instead of whole wheat tortillas

Please share this blog and these recipes with all your nearest and dearest!!!

I’d love to hear from you so drop a comment and tell me what you think!

Success and Failure

slight edgeI just finished reading the Slight Edge, by Jeff Olson (I highly recommend it!) and one of the things that resonated with me the most was this:

“If you want success, you need to double your rate of failure.”

 

Kind of seems counterintuitive doesn’t it?  But…think about it for a minute…

In fact, let’s break it down.

What does it mean if you’ve failed something?  It means you’ve TRIED!  Yes, it means it didn’t work the first time (or maybe the second or the third) BUT it means you put effort in.

When you fail, you have learned…you have grown…you have changed and that is NEVER wasted effort.

It is SO much better to fail than to never try in the first place! (Seriously awesome words of wisdom right here, by yours truly)

Have I always thought like this?  Heck no!

I used to think if I failed at something, that was it.  I was done.  It was over and I was not going to accomplish whatever it was I was trying to do.   I thought I wasn’t good enough, strong enough, smart enough, creative enough, fill-in-the-blank enough.

I used to think that I was destined to live a “normal” life.  To go to school, get married, have kids and that was pretty much it.  But I have found, over this past year as I began this health and fitness journey, that life can be so much more for me…or for you… or for anybody!

IMG_0362 (1)

I was the only one putting limits on myself.  I was the only one preventing myself from dreaming big.

Then I started coaching.  And I started reading a ton of personal development books and guess what???

I know things to be totally different now!  I know that I am capable of what ever I set my mind to.  I know that I can dream BIG and think BIG and do BIG things.  I know this because anyone one of us…no matter who you are, your background, your education, your current situation….you CAN reach your dreams.

There is NO greater power than the power of determination.  And I am determined, no matter how many times I fail (in fact I hope I fail because that means I’m trying) I will achieve my dreams.

they say

They are big.  They are scary.  But they WILL happen.

 

 

 

 

Tips to Reaching Your Goals/Dreams:

  1.  Write them down.
  2. Set a timeline (I will accomplish this by….)
  3. Tell others about it (another layer of accountability)
  4. Make a dream board and look at it EVERY SINGLE DAY.
  5. Set short term and long term goals
  6. Read 10 pages of a personal development book daily
  7. Write down some daily affirmations, tape them to your bathroom mirror and look at them every day AND say them out loud to yourself in the mirror EVERY SINGLE DAY
  8. Write down 3 things you are grateful for EVERY MORNING.  (Keep a notepad by your bed so it’s the first thing you do before you even get up)
  9. Surround yourself with others who lift you up, who have big goals and dreams and who are supportive
  10. Believe in yourself – Believe that you can and will do this.

Weekly Recipe Round (Up) 24

Hey y’all!  I know I usually post recipes on Sunday or Monday so I’m a little late to the game this week…but I have to get back into the groove of managing my website since It was down for a couple of months.

BUT never fear!  I am back and ready to share some absolutely delicious recipes with you!!!

The theme this week?  Vegetarian recipes!!!

If it were not for my husband, I would be a vegetarian.  I could really do without meat.

I’ve actually tried it before but I ended up having to make two meals basically since I didn’t want to eat just sides and now with two kids and one on the way…that just isn’t going to happen.

So, even if I don’t get to eat meals like this often, I can live vicariously through you, right?!?

And since I just started Round 1 of Country Heat, in honor of that, I’m going to share all 21 Day Fix Approved Vegetarian Recipes with you!!!  YUMMY!

Italian Bean Burgers

Beachbody-Blog-Italian-Bean-Burgers_wdp

 

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 8 servings

Ingredients:
1 (15-oz.) can black beans, drained, rinsed, mashed
2 cups cooked brown rice
¼ cup finely chopped onion
3 Tbsp. all-natural tomato paste
2 tsp. dried basil leaves
1 tsp. dried oregano leaves
¼ cup grated Parmesan cheese (optional)
8 whole-grain hamburger buns
8 slices medium tomato
8 romaine lettuce leaves

Preparation:
1. Preheat grill or broiler to high.
2. Place beans, rice, onion, tomato paste, basil, oregano, and cheese in food processor; pulse until well blended. Form into eight patties.
3. Grill or broil patties for 4 to 5 minutes on each side, or until cooked through.
4. Place each patty on a bottom bun. Top with tomato, lettuce, and top bun.

21 Day Fix Counts

1 red, 2 yellow

Source: http://www.beachbody.com/beachbodyblog/nutrition/italian-bean-burgers

Vegetarian Paella

paella

Total Time: 1 hr. 22 min.
Prep Time: 15 min.
Cooking Time: 1 hr. 7 min.
Yield: 3 servings

Ingredients:
1 cup dry brown rice
2 cups low-sodium vegetable broth
1 pinch saffron
1 Tbsp. olive oil
4 medium shallots, chopped
2 cloves garlic, finely chopped
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
1 cup small whole mushrooms
½ cup cubed eggplant
10 medium black olives
10 medium green olives
¼ tsp. sea salt
Ground black pepper (to taste; optional)
½ tsp. ground cumin
1 lb. medium tomatoes, chopped
½ fresh or frozen green peas

Preparation:
1. Heat rice, broth, and saffron in medium saucepan over medium-high heat. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 45 to 50 minutes. Keep covered the entire time or rice will not cook evenly.
2. While rice is cooking, heat oil in a large ovenproof saucepan over medium-high heat. Add shallots, garlic, bell peppers, mushrooms, and eggplant; cook, stirring frequently, for 5 to 6 minutes or until bell peppers are tender.
3. Add olives, salt, pepper (if desired), and cumin; cook for 1 minute.
4. Preheat oven to 400° F.
5. Add rice, tomatoes, and peas to bell pepper mixture; mix well.
6. Bake for 10 minutes or until heated through.

21 Day Fix Counts:

3 green, 3 yellow

Source: http://www.beachbody.com/beachbodyblog/nutrition/vegetarian-paella

Barbecued Cauliflower Salad

Barbecued-Cauliflower-Salad_wdp

Prep time:
Cook time:
Total time:
Serves: 2 servings
Ingredients
  • ½ medium cauliflower, cut into florets (or 3 cups florets)
  • ½ tsp. olive oil
  • ¼ cup barbecue sauce, reduced-sugar
  • 3 cups coarsely chopped romaine lettuce
  • ½ cup canned black beans, drained, rinsed
  • ½ cup corn kernels
  • ¼ medium red onion, chopped
  • 1 medium carrot, shredded
  • ¼ cup Healthier Ranch Dressing
  • ½ medium avocado, sliced
Instructions
  1. Preheat oven to 350º F.
  2. Place cauliflower on a large baking sheet.
  3. Drizzle with oil. Toss to blend. Bake for 5 to 7 minutes.
  4. Brush cauliflower evenly with barbeque sauce. Bake for an additional 3 to 4 minutes, or until tender-crisp. Set aside to cool.
  5. Combine lettuce, beans, corn, onion, carrot, and Healthier Ranch Dressing in a medium serving bowl; toss gently to blend.
  6. Top with cool cauliflower and avocado. Serve immediately.
Tips:
  1. Look for barbecue sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives. There are many brands on the market that are sweetened with small amounts of honey, maple syrup, or molasses.
  2. Use Smoky Barbecue Sauce as a homemade alternative to store-bought barbecue sauce.

21 Day Fix Counts

2 Green

1 1/2 yellow

1 Blue

1/2 Orange

Source: http://www.beachbody.com/beachbodyblog/nutrition/barbecued-cauliflower-salad-recipe

Black Bean Chili

bean chili

Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 6 servings

 

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
1 clove garlic, chopped
3 cups low-sodium organic vegetable broth
4 oz. all-natural tomato paste
1 (4-oz.) can diced green chiles (with liquid)
½ tsp. ground cumin
½ tsp. chile powder
1 (16-oz.) can black beans, drained, rinsed
1 (16-oz.) can cannellini (white) beans, drained, rinsed

Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion and garlic; cook, stirring frequently, for 3 to 4 minutes, or until tender.
3. Add broth, tomato paste, chiles, cumin, chili powder, black beans, and cannellini beans. Bring to a boil. Reduce heat to low; cook at a gentle boil, stirring occasionally, for 15 minutes.
4. Ladle evenly into six serving bowls.

21 Day Fix Counts

2 Green

1 Yellow

Source: http://www.beachbody.com/beachbodyblog/nutrition/black-bean-chili

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