Black Bean and Quinoa Enchilada Bake

This Black Bean and Quinoa Enchilada Bake is SO good! Promise me you will make it. 

Yield: Serves 8-10

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes-includes churning time

Ingredients:

1 cup uncooked quinoa, rinsed
2 cups water
1 tablespoon olive oil
1 small onion, diced
3 cloves garlic, minced
1 jalapeño, seeds and ribs removed,diced
1 red pepper, seeds removed, diced
1 orange pepper, seeds removed, diced
1 cup corn frozen kernels
Juice of 1 small lime
1 teaspoon ground cumin
1 tablespoon chili powder
1/3 cup chopped cilantro
Salt and pepper, to taste
2 (15 oz) cans black beans, drained and rinsed
2 cups red enchilada sauce
2 cups shredded Mexican cheese
Toppings: Sliced green onions, avocado slices, sour cream, optional

directions:

1. Preheat the oven to 350 degrees F. Grease a 9x13 baking dish with cooking spray and set aside.

2. Add quinoa and water to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Cover quinoa and set aside.

3. In a large skillet, heat the tablespoon of olive oil over medium-high heat. Add the onion, garlic, and jalapeño. Sauté until softened, about 5 minutes. Add in the peppers and corn. Cook for about 3-4 minutes. Add the lime juice, cumin, chili powder, and cilantro. Stir to combine. Season with salt and pepper, to taste.

4. In a large bowl, add the cooked quinoa and black beans. Add the sautéed vegetable mixture and stir to combine. Pour in the enchilada sauce and stir. Add 1/2 cup shredded cheese.

5.Pour the black bean and quinoa mixture into the prepared baking dish. Top with remaining shredded cheese. Cover the pan with foil. Bake for 20 minutes, then remove foil. Bake an additional 10 minutes, or until the cheese is melted and edges are bubbling. Remove from the oven, and let cool for 10 minutes. Garnish with toppings, if desired. Serve warm.

Ham n’ Quinoa Hash with Baked Eggs

Ingredients

• -2 medium size sweet potatoes, diced
• -1/2 yellow onion, finely diced
• -1/2 cup cooked quinoa (1/4 cup uncooked + 1/2 cup water)
• -1 cup diced ham, precooked
• -2 tablespoons olive oil
• -1 teaspoon salt (or to taste)
• -1/2 teaspoon pepper (or to taste)
• -toppings: avocado and fresh parsley

Instructions

1. 1. First preheat oven to 350.
2. 2. Next, in a large sauce pan (with NO plastic or silicon on it), heat about 1 tablespoon olive oil. Then, over medium/high heat, saute onions and sweet potato for about 5 minutes. Turn heat down to medium and let cook for about 7-10 more minutes (you should be able to pierce sweet potato with a fork). Season with salt and pepper. If needed- add more olive oil.
3. 3. With about three minutes left of sautéing, add in diced ham and cooked quinoa.
4. 4. Crack 5-8 eggs on top and season with additional salt and pepper. Place entire pan into oven at cook at 350 for about 30 minutes, or until the eggs are as cooked as you like them.

Grilled Zucchini pizza bites

Football Sunday snack idea:

This is a healthy snack idea you can bring to your football parties. The key to staying on track is bringing a dish that you will be able to enjoy it. 

Grilled zucchini pizza bites:

Cut zucchini into round slices. Lightly coat each side with olive oil. Grill each side until tender. If you don't have a grill these can be cooked in the broiler. Coat with clean marinara or pizza sauce. Add your favorite toppings. Here they are topped with low-fat mozzarella cheese, turkey pepperoni and black olives. Broil for 7-8 minutes. Enjoy!

Quinoa Mac & Cheese Supercharged!

Do your kids love mac and cheese? If so, they are going to love this quinoa mac and cheese recipe!  I love this newsletter I get from Momables.com thought I'd share!!

I'm sure you've been hearing a lot about quinoa lately, but have honestly been a little intimidated to try it. “How do I cook it? What do I make with it? Will my family like it?” These are all questions that swirled around your head before you finally decided to give it a try. With all of its wonderful health benefits, You just can't  wait any longer! Did you know that quinoa (pronounced “kin-wah”) is a:

1. complete protein
2. high in iron and fiber
3. naturally gluten-free
4. source of calcium (though not large, it’s great for vegans and those who are lactose-intolerant)
5. great alternative to riceand pasta
6. and pretty easy to cook, that is if you know how to boil water? Directions are right on the bag!

And what better recipe to start with than a mac and cheese-style dish!?! I mean, who doesn’t love the cheesy deliciousness of mac and cheese? My kids and husband could seriously eat it every day, but I can’t help but cringe at what can be found in the standard boxed variety: artificial colors and flavors, preservatives, sodium and who knows what else.

The organic and homemade versions are certainly much better, but that’s still a lot of pasta. So having a healthy alternative is just icing on the cake. This version is not only packed with protein, it gets its gorgeous coloring from carrots of all things! How’s that for nutritious?

This mac and cheese alternative is the perfect side to go along with just about any dish. It’s easy to make, healthy, tasty and adult AND kid-friendly. Plus, the leftovers make for a great school lunch the day after. Simply heat up the leftovers and pack them in a preheated thermos. They’ll still be warm come lunchtime!

Quinoa Mac & Cheese Supercharged!

 

Author:MOMables.com

Serves: 6-8

Ingredients

• 3 medium carrots, diced
• ¼ cup milk
• 2 teaspoons Dijon mustard
• ¼ teaspoon salt
• 4 cups cooked quinoa (about 1.5 cups uncooked quinoa)
• 1 cup shredded cheddar cheese + extra for topping (optional)

Instructions

1. Preheat oven to 375F.
2. Peel and wash carrots, chop, and steam for 12-15 minutes or until tender (you can also steam them in the microwave).
3. Place cooked carrots, milk, Dijon mustard, and salt inside a blender. Puree until smooth and creamy. Add a little more milk if needed (carrot size can vary) but texture should be smooth, not liquid.
4. In a large bowl, mix quinoa, cheese, and carrot puree until combined. Transfer into a medium, baking dish.
5. Bake 20 minutes, until bubbly. If desired, top with additional shredded cheese and serve immediately.

Clean Savory Pie Crust

Wait... what?!? I can eat pie when I eat clean? Well, of course - as long as the ingredients are clean and they get you closer to your goals! Why not?

This pie crust is perhaps one of the easiest recipes - it just takes a food processor or a blender, a surface to roll out it on, a pie dish and an oven. The recipe isn't your typical sweet, graham cracker crust - it's more savory and tastes like a pastry-type crust. We recommend our Clean Savory Pie Crust for dishes such as quiches, meat pies and side dishes - skip it for your favorite desserts. Don't forget! This recipe is gluten-free too!

Gluten-Free Clean Savory Pie Crust

Ingredients:
1 1/4 cups gluten-free oat flour
1/2 cup almond meal
1/2 cup gluten-free quick cook oats
1 tsp Stevia in the Raw
1/2 tsp baking powder
1/4 tsp sea salt
----
1/2 cup unsweetened original almond milk
1 egg yolk
1 Tbsp safflower oil
1 Tbsp apple cider vinegar

Directions:

1. Preheat oven to 375 degrees Fahrenheit.

2. Combine dry ingredients in a food processor and pulse to blend and break up oatmeal approximately 30 seconds.

3. In a separate bowl, whisk almond milk, egg yolk, safflower oil and apple cider vinegar to a froth.

4. Combine dry and wet ingredients in the food processor and pulse to blend for approximately 45 to 60 seconds.

5. Remove blade from food processor bowl and refrigerate dough for 45-60 minutes, enough time to chill and for the dough to thicken.

6. Flour a large surface with oat flour. Remove dough from bowl and knead into a ball. Begin to flatten the dough out to 1/2" thickness.

7. Place dough in a pie dish, ensuring that it spreads evenly on the bottom and up the sides of the dish. Use your thumb to create "wavy" sides if you wish.

8. Bake in oven for 20 minutes until crust is golden brown.

9. Allow crust to cool for 20-30 minutes before adding filling.

Makes 8 servings.

Approximate Metrics per Serving:

Calories: 161

Carbohydrates: 18g

Protein: 6g

Fat: 8g

Clean Eats: Chicken Chili

Clean Eats: Chicken Chili

Ingredients:

2 lbs ground chicken breast

1 cup chopped onion

1 Tbsp minced garlic

2-4 oz cans of diced green chilies

1-15 oz can of black beans (drain)

1-15 oz can of kidney beans (drain)

2-14.5 oz cans of diced tomatoes

1 Tbsp Xylitol brown sugar blend

1 Tbsp chili powder

2 Tbsp apple cider vinegar

2 Tbsp spicy mustard

1 Tbsp regular mustard

2 tsp cumin

1 tsp salt

Optional Toppings: cilantro, green onion, cottage cheese

Directions:

1. Brown meat with onions and garlic in a large pot.  Cook until no longer pink.

2. Place meat in crock pot. Add the remaining ingredients. Stir until combined.

3. Place on "low heat" for desired time (we prefer around 2 hours since the meat is already cooked).

 Tip: You can also make this without a crockpot.  To make without a crock pot you would still brown the meat in a large pan and then add the remaining ingredients.  Bring to a boil, reduce heat and simmer for 15-20 minutes. 

Makes approximately 6 servings.

Macros:

Calories - 196

Protein - 24 g

Fats - 1 g

Carbs - 20 g

Versatile Quinoa Salad

Let's face it Quinoa is your new best friend if you're gluten free or vegan. If you have this salad-like dish in your back pocket, you will never be hungry, and you will always feel superior for knowing how to make quinoa a dozen different ways. 

Although I like to go with Kale, lentils, and shallot, you can add whatever you like to the mix. Corn, red onion, and quinoa are totally delicious, as is broccoli and quinoa with a lemon dressing. Here's a family's go-to quinoa salad; please make it your own. 

Prep time: 15 minutes Cook time: 20 minutes

Makes: 10 servings

Ingredients

For the quinoa:

1 cup quinoa

2 tablespoons olive oil

1 shallot, chopped

1 garlic lcove, minced

1 head kale, deveined and roughly chopped

2 cups cooked lentils

Salt

Freshly ground black pepper

For the Dressing:

2 tablespoons wheat-free tamari

1 tablespoon sesame oil

4 tablespoons orange juice

1 tablespoon rice wine vinegar

Garlic clove, smashed, skin discarded

Salt

Freshly ground black pepper

3 green onions, finally chopped

1. Bring 1 1/2 cups of water to a boil in a medium saucepan. Add the quinoa and cook, covered, over low heat for 10 to 15 mnutes, or until the water has been absorbed. set aside. 

2. in a medium sacepan over medium heat, heat the olive oil. Add the shallot and garlic and saute until translucent. Add the kale and cook until tender, about 3 minutes. 

3. Add the quinoa and lentils to the skillet and heat thoroughly. Remove from the heat and season with salt and pepper to taste. 

4.Make the dressing: In a cruet or mason jar with a lid, combine the dressing ingredients and shake well. season with salt and pepper to taste.

5. Transfer the quinoa mixture to a serving bowl and top with green onions and dressing. 

source: Gluten is my bitch by April peveteaux

Are You Eating Clean? 5 Mistakes That Sabotage a Good Diet

First, let’s all just give ourselves a pat on the back for the willingness we have to make better choices than we did yesterday– or 10 years ago.Eating clean is an evolution, as science and research continue to give us more insight into how we should best nourish our bodies for optimal health and wellness.

But if I know one thing for sure, I know this: Many of you are still incredibly confused about what to eat. And it’s not your fault.

One day you’re told that eggs clog your arteries, and the next you’re advised to eat them. You hear that sugar causes cancer, but artificial sweeteners are a no-no, too. A friend says she lost 10 pounds going vegan, but another friend says the same thing about her paleo diet.

What are you supposed to believe?

In my opinion, clean eating involves getting back to the basics, but that doesn’t mean it’s simple, per se. You may think you’re on track, but some nutritional choices that seem healthy may be doing more harm than good.

 

In addition to eating your veggies and sipping your smoothies, avoid these top five mistakes that could be sabotaging your efforts to eat clean:

1. You think whole grains = good.

There’s a lot of dialogue happening on the topic of grains these days, but my philosophy is fairly simple: I tell my patients to eliminate or significantly reduce gluten consumption. Whole grains get a lot of good press, and while they’re better than processed “white” breads or grain products, gluten (which is found in wheat, spelt, kamut, rye and barley products) is one of the top “offender” foods that probably isn’t doing your body any good.

There is a growing body of scientific research to back up this idea – I recommend reading “Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health” or “Grain Brain: The Surprising Truth About Wheat, Carbs, and Sugar – Your Brain’s Silent Killers” if you want to delve deeper – but suffice to say that whole grains are still grains. In my practice, I’ve seen that when patients eliminate gluten, many different health issues show significant improvements.

 

2. You swap sugar for artificial sweeteners.

I hate to break it to you, but there’s just no getting around the sugar situation – the healthiest thing to do is simply reduce your intake. Swapping sugar for artificial sweeteners can actually increase sugar cravings. Research published in Trends in Endocrinology and Metabolism last year found thatartificial sweeteners interfere with hunger and satiety cues. Why? You taste something sweet but reap no caloric benefit from it, confusing your body’s feedback system that lets you know when you’re full.

 

3. You “compensate” for bad diet days.

Do you ever decide to drastically restrict your calorie intake or even fast after a day of dietary indulgence?

“Compensatory” behaviors may seem like a logical thing to do, but eating regularly is one of the tenets of true clean eating – it helps stabilize your blood sugar, your hormones and your mood, and itallows you the opportunity to practice the art of nourishing yourself, even on days you’d rather adopt a punishment mentality.

 

4. You overload on fruit.

I’m not saying that fruit is bad. It’s not. Fruits are packed with good-for-you nutrients that nature intended for our bodies. But clean eating doesn’t mean you can consume unlimited amounts of fruit and still be healthy. Higher-glycemic fruits, like bananas or grapes, can raise your blood sugar quickly, leading to that vicious cycle where you crash, burn and end up with sugar or carbohydrate cravings. While they’re of the natural variety, the sugars in fruit can still create blood glucose spikes, and therefore they shouldn’t be a “free” food on your diet plan. Lower-glycemic fruits, like berries or apples, are a smarter choice if you want to prevent blood sugar highs and lows.

 

5. You avoid fat like the plague.

Again – it’s not inherently bad to read labels and track things like fat, calories or carbs. But clean eating is less about how much you’re consuming and more about whether or not you’re getting a good balance of the main macronutrients: protein, fat and carbohydrates.

Healthy fats, like those found in avocados or nuts, are essential for overall health. Carbs, too, aren’t the devil – as long as you’re not going overboard.Don’t make the mistake of thinking that all calories are created equal or that eliminating all fat from your diet is the key to weight loss or health. Justfocus on fueling your body with the right foods (in healthy portion sizes), and you’ll become a clean eating pro.

Lastly, don’t beat yourself up if you’re not entirely “there” yet with your eating habits. Change that lasts is change you can sustain, so start small and do what you can to clean up your diet.

If you avoid these five mistakes, you’ll be well on your way to better habits, better health and who knows – maybe even a slimmer waistline.

July 17, 2014 By Sara Gottfried MD

How much water should I drink each day?!

A question I get asked a lot in my challenge groups is "how much water should I drink each day?" And, because there is not one set number for every person,  I always tell people to drink half of their weight in ounces of water. So, if you weigh 180 pounds--you should aim to drink 90 ounces of water. I know to some drinking water is not an easy task and for others its down right impossible to do without filling it with some kind of sugar  or another type of no calorie, sugar free flavoring. However, these flavoring packets are terrible for you. They are full of artificial sweeteners and chemicals that your body does not need. So, keep reading and I'll show you how you can flavor your water naturally and do you body a favor by giving it extra vitamins!!

First, lets talk about HOW you're going to drink all that water in one day!! A couple weeks ago the assignment for my challenge group was to post your water bottle each time you finished it so we could keep each other accountable to reach our daily goal. I loved seeing all the pictures coming through and I was even tempted to go out and buy some of the super cute bottles!!

It wasn't until I saw the picture above, that I had an ah-ha moment!! We didn't need a cute bottle, we just needed to get a little creative. So I took to Pinterest and to Google to find a way that I could get in my daily intake in a fun and exciting way that would make me want to push hard to finish. Now my goal is 72oz a day, but, I have been sweating during workouts everyday. So I am shooting for about 80-100oz. Ultimate goal a day is a gallon. Of course, a full gallon is 128oz....

 I measured the bottle and set one inch marks every two hours. In the beginning I also had to set a timer on my phone so I remembered to drink up! Then, one of my challengers recently told me about a cool app called WATERLOGGED! SCORE!

So now that you know how much water you should be drinking everyday, let’s talk about how to make sure you actually get enough. Drinking 100 ounces of water may seem impossible at first, but with these easy tips you can reach your goal in no time.

• Drink 2 cups (16 oz) of water before every meal: Science has proven that drinking 2 cups of water before every meal helps you to eat less during meal time and lose weight. If you do this three times daily – at breakfast, lunch, and dinner – you have already consumed 48 ounces of water.
• Morning and Night: Drink one glass (16 oz) of water when you wake up and another 8 oz glass before you go to sleep every night. This will add another 24 ounces of water to your daily intake. The easiest way to do this is to keep a glass or container of water at your bedside, that way as soon as you wake up and start your day, you can begin drinking water. I also find that if I leave a bottle of water on the counter before I go to bed next to the coffee pot or the microwave that it's front and center when I prepare my breakfast I drink it while I heat my oatmeal.
• Hot Lemon Water: Before you eat anything, every morning have 2-3 cups of hot lemon water. This not only serves as a nice warm treat in the morning but it also serves as a detox and helps jump start your metabolism.
• Infuse Your Water With Flavor: Water doesn’t have to be boring and infusing your water with fruit, herbs, and other flavors can make it much easier to reach your daily goal. Try adding cucumber, strawberries,lemons, limes, and fresh herbs to create flavorful water. You can add them in individual Mason Jars or in a family sized juice pitcher and refrigerate over night.

Breakfast for the Week: Clean Eating Berry Banana Oatmeal Bake

Is this hot oatmeal weather or what? This is our breakfast for the week and it's delicious/easy- cut out a square, throw in the microwave for 30 seconds andvoila- hot oatmeal bake! Like an unsweetened oatmeal cookie with fruit. The house smells amazing while this bakes in the oven so enjoy.

Servings: breakfast for the week for 2
Cook Time: 40 minutes
Prep Time: 15 minutes

Ingredients:

• 2 cups Old Fashioned Oats (or Steel Cut) 
• 3/4 Cup Natural Maple Syrup 
• 1 Tablespoon Cinnamon
• 1 tsp baking powder
• 1 Cup Raspberries 
• 1 Cup walnuts, chopped 
• 2 Cups unsweetened Almond Milk or Coconut Milk 
• 1 large egg 
• 1 Tablespoon Vanilla Extract
• 1 Bannana, peeled and sliced

Preheat the oven to 350 degrees.

In a large mixing bowl (or large tupperware), combine the oats, syrup, cinnamon, baking powder, half of the raspberries and walnuts. Mix well.

In a separate bowl (or tupperware) combine the milk, egg and vanilla. Stir until the egg and vanilla are totally beaten in.

Spray a brownie pan with cooking spray or olive oil or coconut oil, anything to keep this concoction from sticking to the pan for life. Spread the oatmeal mixture out evenly in the pan. I know it seems super thin, but I promise it turns out fine! Now dump the milky-eggy-vanillay mixture evenly on top. Shake the pan a little if you need to get that milk to settle in.

Top it with the remaining raspberries and banana slices and throw it in the oven for 35-40 minutes and enjoy the amazing smell. Let it cool awhile before you eat it. 

Quick dinner tip

Quick dinner tip:

Nothing fancy tonight, but something quick and easy if you have leftovers. 
Stuffed bell peppers are a fun way to get that extra veggie in. Tonight I had shredded chicken, lentils, and some mushrooms to use. Tossed them all together baked in oven for 30 minutes and dinner. 

Going Gluten Free....What will it be Like???

Would you like to hear more on the realities of going gluten-free.  How does one do it successfully?  After a bit of thought, here are some of my ideas.  They work for me and my family, but everyone is unique so I make no guarantees.  For example, my husband will follow me down every nutritional path I take and just eat the things he misses when he is out or at lunch during his work week.  I KNOW that not everybody’s spouses take to change so readily, so I wish you good luck with your families.  :)

• Stop Snacking!  Seriously, that is where the bulk of glutenous foods are found (bread, chips, cookies, crackers, brownies, cake, etc).  It may sound crazy, but I challenge you to give up a snack or two a day until you basically don’t need them anymore.  How?  Make sure that your breakfast and lunch are VERY nutrient dense.  Focus on a quality protein, some fat like butter or coconut oil, and ample veggies.  This would mean eating a breakfast of eggs fried in butter with fried peppers and zucchini on the side,  a lunchtime salad with canned salmon on top or a hearty stew made with lots of veggies and beef or chicken. Snacks are apple or carrots something easy, because all this cooking can be much sometimes.The kitchen is closed (because seriously, all this cooking is a decent amount of work!)  :)  Sometimes I will have a small snack before bed like a cup of organic tea or a handful of almonds.  PS – This change was a LONG time in coming. When I was first married I would make brownies most weekends and keep refrigerated cookie dough on hand so that I could pop a couple of cookies in the oven on a weeknight. My husband was called the cookie monster hahah.  I understand change is daunting!

• Figure out new food “vehicles.”  Did you know that tuna, salmon, and egg salad are all awesome served on slices of cucumber, in mini-sweet peppers, or wrapped in romaine lettuce?  “Cauliflower rice” is a great base for curries and Chinese inspired dishes, while zucchini and spaghetti squash make very tasty “pastas” for a Bolognese sauce or favorite meatball dish.  Sandwiches are a no-go.  Instead, look to make wraps of lunch meat and cheese with pickles, cucumbers, avocado, and a bit of mustard.  To be honest, it takes some time to build a new repertoire of easy-to-turn-to meal ideas.  Be patient with yourself.  I have done this for over a year and it is only finally becoming second nature.

• Tap into the reality of what gluten does to you.  For those of you currently battling Hashimoto’s, think about your symptoms.  Do you want them to continue?  Once I truly understood how destructive gluten could be, it was much easier for me to give it up.  I don’t give brownies, cookies, cake, or bread a second thought now.  It is NOT negotiable.  No thanks for extreme fatigue, weight gain, hair loss, depression, or any of the rest of it.  I will skip eating it.  And, if I am hormonal I will eat chocolate.  :)  I saw someone recommend Trader Joe’s dark chocolate covered almonds with sea salt and turbinado sugar.  Awesome. I will need to grab these. 

• Don’t buy gluten-free products.  They encourage your love for those items and make it hard to say no to the real versions.  They are ridiculously expensive.  Often, they are pretty bad for your body.  I know it sounds crazy, but I don’t think they do anyone any favors.  Except on your birthday.  Yes, have a gluten-free piece of cake and enjoy.  

“People who eliminate wheat will often turn to gluten-free foods. In fact, most doctors who diagnose patients with Celiac Disease will say, “Go eat gluten-free foods.” What they’re telling their patients to do is seek out foods that are not made with wheat gluten but are instead made with corn starch, potato starch, rice starch, brown rice starch or tapioca starch. Well, the only foods that raise blood sugar MORE than whole wheat are corn starch, rice starch, potato starch, and tapioca starch. These are flagrant, rapidly digested carbohydrates when they’re in the powdered form as presented in gluten-free foods.

It’s not uncommon for someone to go on a gluten-free diet and find that their diarrhea and cramps are now gone. Only now, they’re diabetic and fat. While those foods don’t trigger the immune phenomena, they trigger the carbohydrate phenomena worse than table sugar. So “gluten-free, multi-grain bread” sounds for all the world like a great thing. Well, it’s terrible for you.”

We are in an environment that is gluten-saturated.  It can feel impossible to avoid at first.  Show kindness to yourself.  Be patient if it takes awhile to carry out changes.  However, love yourself enough to keep pushing forward.  Your quality of life is that important! <3 

Transormation

It will hurt. It will take time. It will require dedication. It will require will power. You will need to make healthy decisions. It requires sacrifice. You will need to push your body to it's max. There will be temptation. But, I promise you, when you reach your goal, it's WORTH IT!!  
#transformationtuesday