3-Bean Chili

Here is another Jamie Eason favorite of mine. Chili is so easy to make. I made mine last night while I did homework and watched the presidential race updates.
This is also great with a homemade wheat bread bowl!

Ingredients:

2 lbs. extra lean ground turkey
½ cup chopped onions
1 tbsp. garlic powder
2 - 4 oz. cans of diced green chilies
1 - 15 oz. can Organic Tri-Bean Blend (drained)
1 - 15 oz. can Organic Black Beans (drained)
2 - 14.5 oz. cans Organic Diced Tomatoes (do not drain)
1 tbsp. Xylitol Brown Sugar Blend (Ideal)
1 tbsp. chili powder
2 tbsp. white vinegar
3 tbsp. regular yellow mustard
2 tsp. cumin
1 tsp. salt
1 tbsp. dried or fresh cilantro
2 tsp. adobo sauce (optional)

Directions:

In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer pink (drain using a plate, if desired).
Next add the green chilies, beans, tomatoes, xylitol and spices (except cilantro) and stir until combined.
Bring to a boil and then reduce heat to a simmer for about 10 minutes.
Finally, add cilantro. Serve hot.
You may sprinkle veggie shreds or a light cheese on top.

Makes 10 servings.

Fall Inspired Treat

I made these as my Halloween treat for my family. They are delicious and had great reviews! I got this recipe from Jamie Eason off her bodybuilding.com page. I enjoy all her recipes that I've been able to try.

Ingredients:

½ C Xylitol Brown Sugar Blend (Ideal)
1 - 4 oz. jar baby food applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
4 large egg whites
1 - 15 oz. can of raw pumpkin
2 C oat flour
2 scoops vanilla whey protein
½ cup almond milk
½ C chopped walnuts (optional)

Directions:

Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
Makes 24 squares.

Chicken Sausage and Spinach Pizza

INGREDIENTS:
6 oz spinach leaves
1 14.5-oz can, no-salt-added diced tomatoes, drained *i used organic pizza sauce*
1 whole-wheat thin pizza crust (such as Boboli 12” 100% Whole Wheat Thin Crust or CE's Whole-Wheat Pizza Dough)
2 fully cooked, all-natural, deli chicken sausages, sliced into 1/4-inch thick pieces
3 oz part-skim mozzarella cheese, grated (about 3/4 cup)

PANTRY STAPLES:
Olive oil cooking spray
Ground black pepper, to taste

INSTRUCTIONS:
Preheat oven to 450°F.
Coat a skillet with cooking spray and heat on medium low. Add spinach and cook until wilted, about 4 minutes. Season with pepper, to taste. Remove from heat and set aside.
Place 1 cup tomatoes in a fine mesh strainer and press out as much liquid as possible. Spread tomatoes onto pizza crust. Top with spinach, sausage and mozzarella. Bake 10 minutes, or until sausage is lightly browned and cheese is melted. Rest pizza on a cutting board for 5 minutes, slice into 6 equal pieces and serve.


Nutrients per 1/6 of pizza: Calories: 230, Total Fat: 8 g, Sat. Fat: 4 g, Carbs: 25 g, Fiber: 5 g, Sugars: 3 g, Protein: 12 g, Sodium: 205 mg, Cholesterol: 25 mg

Found in cleaneatingmag.com

Almond Butter Chocolate Chip Cookies

INGREDIENTS:
1 cup unsalted almond butter, stirred well
3/4 cup Sucanat *i used xylitol*
1 large egg
1/2 tsp baking soda
1/4 tsp sea salt
3 oz dark chocolate (70% cocoa or greater), broken into small pieces *i used dark chocolate chips*

INSTRUCTIONS:
Preheat oven to 350°F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.
Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 more minutes.

Nutrients per cookie: Calories: 110, Total Fat: 8 g, Sat. Fat: 1.5 g, Carbs: 10 g, Fiber: 1 g, Sugars: 7 g, Protein: 2 g, Sodium: 55 mg, Cholesterol: 10 mg

Found on http://www.cleaneatingmag.com

Egg Frittatas

Here is an easy breakfast idea if you don't have much time in the morning to cook. We enjoy them!!
I make mine to have an average of 2 egg whites per muffin. After I pour the egg mixture into the pans I add my toppings. Such as, peppers, spinach, cooked meat... Anything you like.
I couldn't remember the temperature and time so I set it at 350• and checked it every 5 minutes. It'll depend on how thick they are and what you put in them. Then in the mornings I heat them up in the microwave and have them with my oatmeal. Let me know how you like them!

Homemade Protein Bars

I don't take credit for any of the recipes I put on my blog. I'm not a great cook. This recipe was given to me from my sister-in-law, Keila.

Nutritional Info: (when I made them this is how it came out.)
Calories: 416
Fats: 25gm 
Carbs: 34gm
Protein: 16gm

For me I thought there was a lot of fat in each bar so next time I make them I may adjust some things. I like having avocado and nuts in my other meals so I would like to lower the fat content in these.

No-Bake Peanut Butter Chocolate Chip Protein Bars
1 Ripe Banana (mashed)
1.5 c Oats (I toasted them but optional)
1/2 c Unsweetened Shredded Coconut 
1/2 c Raisins (or date chunks, cranberries, craisins, dried cherries/mangoes/apricots/etc. Any dried fruit will work)
1/2c mixed nuts (pumpkin, walnuts etc. I toasted them but you don’t have to.)
1/3 c Mini Chocolate Chips (or carob, butterscotch, white chocolate chips, etc.)
1/2 c Agave
1/2 c Peanut Butter (or any nut butter, i.e. almond, pecan, cashew, etc. I use cashew)
1/4 c Coconut Oil
The Following Ingredients are Optional but I used them all:

2 to 4 scoops of Protein Powder (If you don’t care about the protein aspect or don’t have on hand, just omit the Protein Powder all together)
2 Tbsp Flax Seeds
2 Tbsp Chia Seeds 
1.5 Tsp Cinnamon
1 Tsp Vanilla Extract
Yields: Approximately 10 decent sized bars
Note: The above are rough measurements and you can use the kitchen sink mentality on this recipe: a dash of this, a dab of that, don’t have this but have tons of that, throw everything in but the kitchen sink strategy and they will “work”.  I promise. 
Storage: I store mine in the freezer, individually wrapped, so I can grab and go as needed.  They soften up quickly at room temp, and will keep for a month or more in the freezer. 

The Steps for the No-Bake Vegan Peanut Butter Chocolate Chip Protein Bars
First Mash the Banana
Then add the Oats, Coconut flakes , Flax & Chia Seeds.  Protein Powder , dates, Mini Chocolate Chips, Cinnamon (pretty much all solids)
Add the Peanut Butter, coconut oil, Xagave, Vanilla Extract, nuts etc (none solids)
Stir it all Together Sweet!
Press into a rectangle-style Container or 8×8 Pan (or use whatever you want, even a cookie sheet with a raised edge will work)
*I used plastic wrap underneath to create less messy dishes for myself. Popped it in the freezer for a few hours.  
After Freezing: I cut the semi-hard slab into 10 bars.