Spicy Black Bean Dip

I eat a lot of hummus.  Roasted red pepper is my favorite, but I also love garlic... and pine nut.  But I wanted to try making something a little different.... So I made some black bean dip.  Turned out pretty stinkin good -- similar texture to hummus.... High in fiber, low in calories - I'd consider that a win.  I had mine with some Broccoli this afternoon - and you can see my boyfriend's dog there waiting patiently (she LOVES broccoli!)

2/3 cup black beans (drained & rinsed)

2tbsp salsa - I used black bean & corn

cumin - to taste

red pepper - to taste

kernel season's ranch popcorn seasoning - optional

Combine all ingredients in food processor - until smooth.   Eat with your favorite vegetables, and I'm sure it'd be great with tortilla chips as well!

Makes two servings.

87 Calories

0g Fat

16g Carbs

4g Fiber

5g Protein

153mg Sodium

Tuna Veggie Stir Fry

Tuna Veggie Stir-Fry

I've been really into making these little stir frys - and they are so tasty - yet also simple and easy to make!!  Today's turned out exceptionally delish - so here it is for you to try!!  This would be an easy dinner -- or you could make it tonight and have it for lunch tomorrow.  I'm listing the ingredients/nutrition information for one serving. I had this with a side of cauliflower.  Super low cal, high in fiber, and high in protein --- Enjoy!!

1 Zucchini - Halved (long ways) & sliced

3 medium mushrooms - chopped

2 cups raw spinach
1 pouch tuna (I used brunswick albacore tuna in water)

chopped onions

1/8 cup diced tomatoes - canned (I used Muir Glen Organic)

1/4 cup white kidney/cannellini beans

1/8 cup black beans

red pepper to taste

garlic powder to taste

Perfect Pinch Salt Free Savory blend to taste

s&p (optional) - I used salt substitute

Heat frying pan on med-high heat.  Spray with non stick cooking spray.  Add in onions & mushrooms.  Sautee for about a minute.  Add in Zucchini.  Sautee for another minute or two.  Add in tomatoes, black beans, white kidney beans, and spices.  Add in Tuna, and then spinach.  Let spinach wilt.  If you've never cooked with spinach like this, it's easy if you flip some of the vegetables on top of the spinach so it can soak in more heat.   Remove from heat.  Add s&p if desired.  Dig in!!

Nutrition Information - includes my 1.5 cup sauteed Cauliflower side.

245 Calories

2g Fat

31g Carbs

12g Fiber

28g Protein

291mg Sodium

My day in foood.....

I haven't posted a menu in a while, but I thought I'd go ahead and post a some pictures of my day - in food.  When I tell people what I eat they ask me how in the world I'm following diet, or they just give me an "Ew, that sounds gross"..... It's not gross.  What I tend to believe is that they aren't used to eating healthy foods so it sounds gross because their palette has been ruined by fast food and unhealthy options.  I do make myself have a cheat day (or cheat afternoon) every week.  Even on my cheat days I don't go all out crazy but there is a spike in my calorie intake.  And honestly, while I enjoy the things I treat myself to on my cheat days (sweets, bread, fruit), I can't wait to get back to my normally healthy eating the next morning.  So here's what my average day looks like.....

Breakfast

*Hot Tea

*Chocolate Black Bean Protein Shake (black beans, chocolate protein, cocoa powder, coconut almond milk blend, ice, dry instant coffee)

*Pumpkin Greek Yogurt (Plain Greek Yogurt, cinnamon, splenda packet, canned pumpkin)

*Sauteed Cauliflower

377 Calories

3g Fat

43g Carbs

15g Fiber

49g Protein

342mg Sodium

Lunch

*Sauteed Cauliflower

*a few nuts (Planters Nutrition South Beach Diet Mix) - not pictured

*Protein Shake (chocolate protein powder, black beans, white kidney beans, canned pumpkin, liquid egg whites, ice, coconut/almond milk blend) - not pictured

*Veggie Tuna Skillet (tuna, spinach, white kidney beans, black beans, mushrooms, onion - sauteed together, and then topped with salsa)

524 Calories

13g Fat

55g Carbs

22g Fiber

53g Protein

548mg Sodium

Dinner

*Baked Salmon

*Sugar Snap Pea Stir-Fry (this is a pre-packaged frozen blend from WalMart - comes with no sauce/seasoning so very low sodium, I usually season with Mrs. Dash or Perfect Pinch Salt Free varieties)

*Veggie/Bean Skillet (black beans, chickpeas, spinach, mushrooms, onions sauteed together - topped with a bit of shredded cheddar cheese)

300 Calories

6g Fat

29g Carbs

11g Fiber

30g Protein

380mg Sodium

Snacks

Outside of my regular three meals a day, I also have some snacks..... Some of my typical snacks include.....

*raw broccoli w/roasted red pepper hummus

*peanut butter mixed with chocolate protein powder - and then frozen

*cucumber "chips" with Salsa

Drinks

I mostly just drink water.  Seriously.  I do drink Hot Tea in the mornings, for my caffeine kick.  Occasionally I'll have a cup of hot tea (decaf) in the evenings.  But throughout the day I drink water.  A lot of water.  I do have soda once or twice a week.  A few times a week I also spruce up my water with Crystal Light.  But on average I'm drinking 15-20 cups of water a day (usually on the higher end when I work out hard, or sweat a lot during my workouts).



Chicken-Spinach-Bean Skillet

Ok my mom threw together something like this last night and was telling me about it so I had to try something along these lines -- turned out so delish I had to share!!  It's super healthy - and pretty quick and simple to make! 

8oz raw chicken breast tenderloin - chopped

a couple slices of onions - chopped

5 medium mushrooms - chopped

1 cup baby or flat leaf spinach - torn/rough chopped

1/2 cup black beans - drained/rinsed

1/2 cup white kidney beans - drained/rinsed

cumin (to taste)

red pepper (to taste)

chili powder (to taste)

mrs dash table blend (to taste)

Sautee chicken, mushrooms, & onion - with cumin & mrs dash - until chicken is cooked through.  Add in spinach, and cook until wilted (about a minute).  Remove from heat and place in a bowl.  Add black beans & white kidney beans to frying pan - along with some cumin, red pepper, and chili powder - sautee for a couple minutes until heated through.  Add to spinach/chicken/mushroom/onion mixture in bowl, and mix.  Dig in and enjoy.  This is delish topped with a couple tablespoons salsa!  Makes 2 servings.

226 Calories

1g Fat

38g Carbs

8g Fiber

22g Protein

170mg Sodium

*Nutrition info does not include salsa*

Frozen Peanut Butter Cup Delight!

I've made things similar to this before, but this by far takes the cake! It is a great sweet/salty snack -- and is packed with protein - and even some veggies!  Yep, Veggies are in there!  :)   Here's how to make it --

1tbsp cocoa powder (I used Nestle TollHouse)

1/8 cup black beans (drained/rinsed)

2tbsp peanut butter (I used Naturally More)

1 scoop Chocolate Protein Powder (I used American Family Fitness Bio Whey)

1/4-1/2 cup water

1tbsp reduced fat peanut butter (I used great value)

Combine first 5 ingredients in a blender - blend until smooth.  Pour into a bowl - freeze for about 30 minutes.  Remove from freezer, and put 1tbsp peanut butter in a bowl and microwave for about 30 seconds to soften (don't microwave too long - 'burns' easily).  I used a knife to drizzle peanut butter on top of frozen chocolate goodness. Dig in!

440 calories

23g fat

24g carbs

7g fiber

36g protein

177mg sodium

Tofu & Bean Salad!

This is kind of like a taco salad - But loaded with fiber and protein - and it's meatless!  You can change up the ingredients a bit to suit you, but that will change the nutrition information as well.....   This is perfect for lunch or even a snack when you need some energy!!  Here's what I did -

1 1/2 cups romaine lettuce

1/4 cup black beans (drained/rinsed if you use canned)

1/4 cup chick peas (drained/rinsed if you use canned)

1/5 package firm tofu

4tbsp salsa (I used black bean & corn salsa)

2 medium mushrooms - chopped

about 1 tbsp chopped onion

cumin

Roughly chop tofu - sautee with cumin.  Place other ingredients in bowl (lettuce on bottom) - add tofu on top -- and then top with salsa. Dig in!!

228 Calories

5g Fat

29g Carbs

11g Fiber

15g Protein

321mg Sodium

Veggie-fied Protein Shake!

I know there are people out there who don't like vegetables.  This is crazy to me, I guess since I've always loved vegetables.... But anyway, this protein shake is a great way to get some veggies in your diet without actually having to taste the veggies.... Don't think about how weird it sounds - just do it, and enjoy!

1/8 cup canned pumpkin

1/8 cup cannellini beans (white kidney beans - drained/rinsed)

dash cinnamon

dash pumpkin pie spice

1/2tbsp cocoa powder

1 packet splenda

2tbsp plain greek yogurt

1 cup organic light soy milk

1/3 small banana

1/4 scoop vanilla protein powder

dash vanilla

3/4 scoop chocolate protein powder

8 ice cubes

Combine all ingredients in blender - blend until smooth.  Stick a straw in it and enjoy!

284 Calories

4g Fat

32g Carbs

7g Fiber

35g Protein

162mg Sodium