Slow Cooker Black Bean Mushroom Chili

from EatingWell.com

INGREDIENTS

1 pound dried black beans, (2 1/2 cups), rinsed
1 tablespoon extra-virgin olive oil
1/4 cup mustard seeds
2 tablespoons chili powder
1 1/2 teaspoons cumin seeds, or ground cumin
1/2 teaspoon cardamom seeds, or ground cardamom
2 medium onions, coarsely chopped
1 pound mushrooms, sliced
8 ounces tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth, or vegetable broth
1 6-ounce can tomato paste
1-2 tablespoons minced canned chipotle peppers in adobo sauce, (see Ingredient Note)
1 1/4 cups grated Monterey Jack, or pepper Jack cheese
1/2 cup reduced-fat sour cream
1/2 cup chopped fresh cilantro
2 limes, cut into wedges


PREPARATION

1. Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain the beans, discarding soaking liquid.

2. Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles; mix well.

3. Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours.

4. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges. Stovetop Variation: Total: 4 1/2 hours In Step 2, increase broth to 81/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until the beans are creamy to bite, about 3 hours.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 3 months. 

Ingredient notes: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the specialty spice section of most supermarkets. Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep up to 2 weeks in the refrigerator or 6 months in the freezer.
Tomatillos are tart, plum-size green fruits that look like small, husk-covered green tomatoes. Find them in the produce section near the tomatoes. Remove the outer husk and rinse them well before using.

NUTRITION -  10 servings, generous 1 cup each
Per serving: 306 calories; 10 g fat ( 4 g sat , 2 g mono ); 20 mg cholesterol; 40 g carbohydrates; 18 gprotein; 13 g fiber; 415 mg sodium; 735 mg potassium.

Quick Snack: Turkey Wrap with Cucumber Cream Cheese

ingredients

1/4 cup chopped cucumber

4 tablespoons softened cream cheese

3 large flour tortillas

1/4 pound sliced smoked turkey breast

directions

Stir cucumber into cream cheese, spread on tortillas, layer with turkey slices and roll up.

100% Stone-Ground Whole Wheat Bread

Author: Bob’s Red Mill  / Unprocessed October

Makes 2 Loaves (26 slices).   

Ingredients

• 2 Tbsp Active Dry Yeast
• ¼ cup Warm Water (110 degrees)
• ¼ cup + 2 Tbsp Honey
• 1-1/2 tsp Sea Salt
• 3 Tbsp Oil*
• 1-3/4 cups Warm Water (110 degrees)
• 6 cups Stone-Ground Whole Wheat Flour

Instructions

1. Dissolve yeast in ¼ cup warm water. Allow to proof 3-5 minutes.
2. Combine next 4 ingredients and add to yeast mixture.
3. Stir in flour, mix well. Knead 10 minutes. Let rise 1 hour and 45 minutes.
4. Punch down. Let rise 40-60 minutes until doubled.
5. Punch down and let rise a third time until doubled.
6. Shape into 2 loaves and let rise until doubled.
7. Preheat oven to 350 degrees Fahrenheit. Bake for 45 minutes.

Notes

Optional: If you like sesame seeds or poppy seeds, roll dough on damp towel and in seeds before putting in pans. * Regarding the oil: The original recipe calls simply for “Vegetable Oil,” but most vegetable oils are highly processed. Extra Virgin Olive Oil, Virgin Coconut Oil, Butter, or Peanut Oil may all be good options. Give it a try and let us know how it turns out!

Balsamic Lentils with Maple Cinnamon Roasted Vegetables

.        In a baking dish, roast
8 halved brussel sprouts
200g cubed sweet potatoes
20g onion, roughly chopped

.        drizzled with
1/2 Tbsp olive oil
1  Tbsp pure maple syrup
sea salt + cinnamon

.        @ 400F for 25-30 minutes.

1/4 c. Trader Joe’s cooked lentils
           drizzled with balsamic vinegar.

Top with:
roasted veggies
[creamy chevre -optional and not included in nutrition facts]
and (1/2 oz.) crunchy pepitas.


Serves 2 - 260 calories each
from Hilary at Nutrition on the Run

Workout Nutrition Guide

With so many different options on the market to satisfy your nutritional needs during all the stages of a workout, it can be hard to pull everything together for a complete plan. Fear no more! Our friends at Greatist compiled this comprehensive infographic to breakdown the rules of fueling your body properly.

Ants on a Hill

General Guidelines 

1 of your favorite apples, cored & diced

2 stalks of celery, diced

1-2 tablespoons of natural peanut butter 

1 teaspoon mesquite honey (optional)

1/4 cup raisins 

1/2 teaspoon cinnamon

Mix ingredients in a bowl and Enjoy!

5 servings | 70 calories each

Chicken or Turkey Salad with Cranberries & Pecans

I adapted my favorite chicken salad recipe from Ina Garten by swapping out most of the mayo with Greek yogurt to dial down the calories and increase the nutrition. A hint of honey balances the tartness of the yogurt. Cranberries and pecans are added for some flavor and crunch. Fresh tarragon is my favorite herb to add to chicken salad. It's the finishing touch in this recipe.

SERVING SUGGESTIONS:
Use as a sandwich filling with lettuce.
Serve a scoop over a bed of lettuce or mixed greens.
Add a small dollop to crackers for a quick appetizer.


EASY VARIATIONS:
Plain chicken salad -- omit the cranberries and pecans
Swap out the fruit -- in place of the cranberries, try grapes or apples
Swap out the nuts -- in place of pecans, try sliced almonds, walnuts or pine nuts

Step 1.      Assemble the ingredients: 

      cooked chicken or turkey breast, chopped or shredded

      greek yogurt 

      fresh tarragon leaves

      celery  

      dried cranberries 

      chopped pecans 

      salt & pepper

      honey      

Step 2. Chop the tarragon & celery.

Step 3. Add all of the ingredients to a large bowl and stir until combined.
DONE! Serve the chicken salad on a bed of lettuce or use it as a sandwich filling.

via The Yummy Life

* Note about the chicken or turkey: Use leftover chicken or turkey, buy a pre-cooked rotisserie chicken, or cook your own chicken.   

Click to view recipe for chopped, roasted chicken

   

Cranberry Pistachio Dark Chocolate Bark

Servings: 14 • Size: 1 oz (roughly 3-1/2 x 3-1/2") • Old Points: 3 pts • Points+: 4 pts
Calories: 126.6 • Fat: 8.1 g • Protein: 2.6 g • Carb: 15.3 g • Fiber: 2.1 g • Sugar: 10.7 gSodium: 1.1 mg


Ingredients:

4.5 oz shelled pistachios, coarsely chopped
2.5 oz dried cranberries, coarsely chopped
7 oz dark chocolate bar (calculations based on Hershey's Special Dark)

Directions:

Place chocolate in a microwave-safe measuring cup; microwave at HIGH 1 minute or until chocolate melts, stirring every 15 seconds.

Add melted chocolate to nut mixture, stirring until just combined. Spread mixture evenly on a jelly-roll pan lined with foil; freeze 1 hour. Break into pieces.

Bark should be kept in an airtight container in the fridge or a cool room. It will keep for up to 3 weeks.

from Skinnytaste

Use bell peppers for veggie dip

I just really like this idea of using bell peppers as an all natural, edible holder for dipping sauce on a veggie platter. Not only is it aesthetically pleasing, but it leaves you with no waste!

Almond Milk & Almond Extract (and Vanilla Extract)

Homemade Almond Milk

Author: Karen Solomon

Recipe Type: Beverage

From Can It, Bottle It, Smoke It by Karen Solomon. Be advised: Homemade almond milk is a little grainier than you’ll be used to if you’re a processed almond milk drinker. It grows on you though and is virtually unnoticeable in a smoothie.

Ingredients

• 1 cup raw almonds
• 4 cups of water, plus more for soaking

Instructions

1. Put the almonds in a mixing bowl and cover with water. Let sit for at least 6 hours.
2. Strain the almonds and put in a blender with 4 cups of water. (It must be a blender, not a food processor – trust my previous experience on this one.) Blend for a full 2 minutes.
3. Strain the blended mixture into a quart-size canning jar using a fine sieve. Press the solids through with a rubber spatula.
4. Periodically, scrape the solids from the sieve (save them for smoothies) and rinse the sieve to enable more liquid to pass through.
5. Strain the first liquid through the sieve again, this time without pushing the mixture through. What you end up with in that jar is your finished product – DIY Almond Milk!
6. Enjoy within 5 days.

---

Why make extracts instead of buying them?
It takes two months for almond extract to steep, and all of that waiting can seem like a pain, so why not just pick some up at the store instead? For the same reason you cook anything! It’s cheaper to make it yourself, and you have total control over the ingredients. This recipe uses just two ingredients: organic almonds and booze. They’re ingredients you can buy at the store and that you recognize. No benzaldehyde (aka artificial almond flavor) here!

Homemade Almond Extract
Ingredients:
1/2c vodka
1 1/2T raw, organic slivered almond

Equipment
funnel
small, clean glass bottle
another small, clean bottle to strain your extract into
strainer or cheesecloth
sticky labels and a pen or marker


Directions

1. Spoon your almonds into your bottle.

2. Grab your funnel, and measure the vodka into the bottle.

3. Give your bottle a shake, then stick it in a cool, dark place to steep. Once or twice a week, shake the bottle.

4. In two months, your almond extract will be all finished. Strain it into a fresh glass container, label and date it, and store it in a cool dark place–like the pantry–until you’re ready to use it.

--  Waiting two months for your extract to steep might test your patience, but once you have it this stuff lasts for a long time. If you hate waiting, you can just start a new batch when your first one is ready, so you’ll never run out!

---

Vanilla Extract Facts   
Vanilla Extract is one of those ingredients that I initially thought about as a whole. It is such a basic ingredient that I didn’t really think about where it came from or what it was made of. As if it was just pulverized vanilla bean somehow made liquid. But I’ve learned the error of my ways. Just try to buy some vanilla extract in a conventional store (as opposed to a health food store), and you’ll find pretty quickly that vanilla extract is more complicated than you thought.

       So here are the basics:
1. The cheap stuff tends to have sweetener in it which is gross and unnecessary. So buyer beware!
It’s mostly alcohol.
2. The distilling process removes the gluten from alcohol, but I’m paranoid, so I only buy vanilla extract that states clearly that it is gluten-free.
3. It’s crazy-easy to make, it just takes a long time. Which may be why I haven’t made any yet. But it’s on my list.

       Get Extracting:

Start with vanilla beans. These grow in a few tropical climates as part of an orchid plant, then are dried and shipped worldwide. There are three common types of vanilla bean, any of which can be used for vanilla extract, according to your preference:

Madagascar or Bourbon vanilla. This is the bean with the smooth, sweet flavor that’s typically available as extract in the United States.

Mexican vanilla. This has a very full flavor that’s often described as creamy and spicy.

Tahitian vanilla. These beans are known for their intense floral aroma.

The beans are long and thin and dried, but should be pliable, and the best quality ones are plump and moist with natural oils. They can be found at many gourmet and spice stores. I buy mine online from Saffron.com or Beanilla.

Using a sharp knife, slice the vanilla bean lengthwise. Spread the two halves apart to reveal the vanilla seeds. These give the extract its flavor.

Place the split beans in a large mason jar, fill the jar with vodka, and store at room temperature. I use 3-4 beans for about 750mL vodka, but I’ll refill my jar and add a fresh bean or two when I get low. After about two weeks, the vodka will have colored (who needs caramel color?) and, if you wish, you can decant the vanilla into smaller bottles for ease of use or gift-giving. This is a great holiday gift for anyone who loves to bake or just loves vanilla.

Given the ease and cost-effectiveness of making your own vanilla, there’s simply no need to subject yourself to processed vanilla extract ever again.

refried beans (make your own) and avocado soft tacos

Perfectly seasoned beans are balanced by the fresh flavors of avocado, lettuce and tomato for a healthier version of a fast-food favorite. Kick up the heat with your favorite hot sauce!

Ingredients:

1 medium white onion, diced
2 cloves garlic, minced
1 1/2 cup low-sodium vegetable broth, divided
1 (29 ounces) can no-salt-added pinto beans (about 3 cups), rinsed and drained
1 1/2 teaspoon ground cumin
1/4 teaspoon ground black pepper
1/2 teaspoon fine sea salt
8 corn tortillas
2 cups shredded romaine lettuce
3 Roma tomatoes, diced
1 1/2 avocados, thinly sliced

Method:

Heat a large skillet over medium heat until hot. Add onion and garlic and cook 3 to 4 minutes or until beginning to stick to skillet. Stir in 1/2 cup broth and continue to cook 6 to 8 minutes or until onion is translucent and very tender. Reduce heat to medium-low, add beans and cook 2 to 3 minutes to soften, stirring frequently. Mash beans with a potato masher. Stir in remaining broth, cumin, pepper and salt. Cook 2 minutes longer or until warmed through, stirring occasionally and adding water or more broth as needed for desired consistency.

In a dry skillet, warm each tortilla to soften. Top with a generous scoop bean mixture. Add lettuce, tomato and avocado. Fold in half and serve with your favorite salsa.


Nutritional Info: Serves: 4
PER SERVING:420 calories (110 from fat), 13g total fat, 1.5g saturated fat, 0mg cholesterol, 340mg sodium, 64g carbohydrate (20g dietary fiber, 5g sugar), 14g protein

Chocolate-Spiked Oatmeal Cookies

INGREDIENTS: 

Olive oil cooking spray
1 1/4 cups quick-cook old-fashioned oats
1/2 cup whole-wheat pastry flour
2 tsp flaxseed meal
1 tsp cinnamon, ground
1/2 tsp baking powder
1/4 tsp sea salt
1/2 cup raw honey
1 large egg white
2 tsp unsalted almond butter
1 tsp pure vanilla extract
1/4 cup dark bittersweet chocolate chips (about 40 grams)

INSTRUCTIONS:

Preheat oven to 350°F and lightly spray 2 baking sheets with cooking spray.

In a large mixing bowl, combine oats, flour, flaxseed meal, cinnamon, baking powder and salt.

In a small mixing bowl, whisk together honey, egg white, almond butter and vanilla.

Add egg mixture to dry ingredients all at once and combine. Stir in chocolate chips.

Divide batter equally into 16 mounds (about 1 rounded tbsp in size) and arrange evenly spaced on prepared baking sheets. Using the back of a slightly dampened spoon, flatten each mound into 2 1/2-inch circles. 

Bake 9 to 10 minutes, until golden. Cool on sheets for an additional 10 minutes before transferring to racks to cool completely. Stored in an airtight container, cookies will keep fresh for 2 to 3 days.


Nutrients per 2 cookies: Calories: 170, Total Fat: 3.5 g, Sat. Fat: 1 g, Carbs: 35 g, Fiber: 3 g, Sugars: 18 g, Protein: 3 g, Sodium: 75 mg, Cholesterol: 0 mg

from CleanEatingMag.com

Cake Batter Protein Shake [and 2 other recipes]

If you’ve ever been to Coldstone Creamery, chances are you have tried (or at least heard about) the cake batter ice cream! In fact, it happens to be my husband’s favorite ice cream in the world. One day when I was making my hubby a protein shake, I decided to do make a protein packed version of his favorite ice cream flavor. This shake is thick and creamy enough to eat with a spoon, and it tastes just like cake batter ice cream! Have a ‘party’ for breakfast or post-workout with this Cake Batter Protein Shake!


Ingredients

1/2 cup Low fat cottage cheese
1 Scoop vanilla protein powder
3-5 Drops butter or almond extract
1 tbs Vanilla sugar free instant pudding mix

         OR 1/2 tsp vanilla extract
3-5 Stevia packets (or sweetener of choice to taste)
1/2 cup-1cup Water (Alter this according to desired consistency)
5-10 Ice Cubes (Depending on how thick you like it, use less for a thinner consistency)
Optional: 1/2 tsp xanthan gum
Sprinkles for topping!


(2) & try this one  caramel apple pie protein shake


(3) Pumpkin Pie Parfait

1/4 cup plain pumpkin puree (fresh or canned)
1/2 large frozen banana
1 to 1 1/2 cups almond milk (great for flavor and thickness!)
1 tablespoon chia seeds
1/4 teaspoon cinnamon
1/4 teaspoon pumpkin pie spice

Optional Toppings:
     Crumbled graham crackers
     Peanut butter or sunflower seed butter
     Cinnamon

Healthy Brownie Recipe

Ingredients 
1 cup oat flour (or 1/2 cup oat flour & 1/2 cup almond flour)
3 TBSP unsweetened cocoa powder (100% cacao)
2 scoops chocolate protein powder
1/4 teaspoon salt
1/2 teaspoon baking soda
1/8 cup Stevia (or 1/4 cup Splenda)
8 oz berry flavored applesauce (or baby food)
4 egg whites
Coconut oil (or non-stick cooking spray)
9 x 9 baking pan

*Try substituting for the berry applesauce - berry babyfood OR 1tsp instant espresso OR orange zest 
to really bring out the chocolate flavor

Cooking Instructions 
Preheat oven to 350°
Mix dry ingredients (oat flour, chocolate whey powder, baking cocoa, salt, baking soda) together in a large bowl.
Mix wet ingredients (egg whites, berry applesauce, Stevia) together in a medium-sized bowl.
Add wet ingredients to the dry ingredients.
Oil the dish with coconut oil and spread mixture evenly among pan.
Bake for 20-25min.


For an extra delicious treat, try topping with a small serving of peanut, or almond butter, or coconut flakes. Even as is, these bad boys will rock your socks.

from builtlean.com

Broccomole

Ingredients

3 cups chopped broccoli
1 jalapeno, chopped, seeds removed
2 tbs green onions
1 tsp olive oil
2 ounces fat free cream cheese  
1/4 tsp chili powder
1 tbs cilantro
1/4 tsp salt
1/4 tsp black pepper

Instructions1.  Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.
2.  Drain broccoli very well.
3.  Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.
4.  Serve warm

Find it here

Low Fat Strawberry Scones

  Low Fat Strawberry Scones
Servings: 8 • Serving Size: 1 scone • Old Points: 4 pts • Points+: 5 pts
Calories: 201.1 • Fat: 6.5 g • Protein: 4.5 g • Carb: 32.2 g • Fiber: 2.7 g


1 cup fresh strawberries, cut into small pieces
1 cup all purpose flour
1 cup whole wheat flour
1/4 cup sugar plus 1 tsp for topping
1/4 tsp salt
2 tsp baking powder
1/4 (half stick) cup frozen butter
3/4 cups 1% light buttermilk (cold)
1 tsp vanilla

Preheat the oven to 400°.

Mix strawberries with 1 tbsp of sugar and set aside.

In a large bowl, mix all the dry ingredients.

Using the large holes of a cheese grater, grate the frozen butter into the flour. Mixwell with flour.

In a medium bowl, mix the buttermilk, vanilla.

Using a fork, slowly stir in the wet ingredients to the dry ingredients, until all the mixture is moistened. Do not over work the dough. Fold in the strawberries.

Line a cookie sheet with a Silpat, or parchment paper. Drop 8 equal large spoonfuls onto the cookie sheet (to avoid tough scones, do not press or compact). Bake in the center rack 18 minutes. Remove and let them cool about 5 minutes before eating.

Clean Eating Chocolate Chip Cookies

 Preheat oven to 325 degrees F.

Ingredients
2/3 cup almonds
1/3 cup cooked oatmeal
3 tbsp. honey
1 tsp. vanilla
1 tsp. cinnamon
1/8 cup whole wheat pastry flour
1/2 cup grain sweetened chocolate chips (or dairy free chips)

Note: If you don’t want to use the chocolate chips, they could be very easily substituted with raisins, nuts or dried fruits of any kind.

Directions

Mix everything except the chocolate chips in the food processor. You should have a nice wet, sticky dough when you’re done.

Using your spatula, scrape dough into your mixing bowl and mix in chocolate chips.

Spoon onto a parchment lined cookie sheet.

Bake for 20 minutes.

Eat and Enjoy!