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!