Homemade Chili

For a quick, healthy, protein and fiber packed meal pick up these simple ingredients next time you are at the grocery store and enjoy a delicious meal that the whole family will love.

Ingredients:

1 large can (16oz) diced tomatoes

1 large can (16oz) tomato sauce

3 cans (8 oz each) of any of these types of beans: black beans, kidney beans, pinto beans, or chili beans. I would suggest using 1 can each of black, kidney, and chili beans, but it depends on your preference as well.

1 small can (6 oz) tomato paste

1 pound extra-lean, ground meat (may use beef, turkey, or chicken, depending on preference)

1 small can (1 or 2 oz) diced green chili’s

Chili powder, amount dependent on preference

Additional add-ins (optional)

1 can (8oz) corn

1 small jalapeño, diced

Cooking directions:

In a separate skillet, cook ground meat.  In a separate large cooking pot, or crock pot, add all other ingredients (drain all cans of beans prior to combining in cooking pot). Add cooked meat to the rest of the chili. If cooking stovetop, cook on medium heat for 30-40minutes. If cooking in a crockpot, leave on medium heat for 2-3 hours. When finished cooking, let cool and serve with a tablespoon of melted cheddar or mozzarella cheese on top. Enjoy with a side salad, baked potato, and fresh fruit for a complete meal. Feeds 6-7 people.

Nutritional value per 2 cup serving (approximate):

300 calories, 27g protein, 37g carbohydrates, 5g fat

Homemade Protein Bars

There are a lot of great (and healthy) ingredients in this recipe and it’s well worth it!!! These bars are great for on the run or a healthy snack for the kids. Enjoy!

Ingredients:

1 ¼ cup whey protein (chocolate is preferred)

½ cup oat flour (or spelt flour, millet flour)

2 cups rolled oats

½ cup oat bran

½ cup coarsely chopped flaxseed

½ cup wheat germ

1 tsp sea salt

1 tsp cinnamon

¼ tsp nutmeg

½ cup organic honey

1 cup dark chocolate (finely chopped)

1 ½ to 2 cups yogurt cheese (instructions below)

¼ canola oil, almond oil or olive oil

2 tsp olive oil

1 tsp vanilla

Cooking Spray

Preparation:

1. Preheat oven to 350 degrees and coat a 9 x 13 inch pan with cooking spray

2. In a large mixing bowl, combine protein, flour, oats, oat bran, flaxseed, wheat germ, sea salt, cinnamon, nutmeg, and chocolate.

3. In another bowl mix the yogurt cheese, oils, vanilla, and honey. Mix well.

4. Add bowls together and mix well.

5. Place mixture in prepared pan. Press it down and even it out.

6. Bake for 15 minutes. Remove from heat, let cool.

7. Cut into little bars and place separate bars on to a cookie sheet over wax paper

8. Bake for another 15 minutes. Remove from heat and let cool

9. Store in air tight container in fridge.

YOGURT CHEESE:

1. Buy a container of plain, fat free yogurt

2. Pour it into a small holed strainer lined with a paper towel and place a bowl underneath and put in fridge overnight or longer than 4-5 hours

3. The liquid that drips out is whey- throw that out (about 2 cups worth)

4. The stuff that you are draining is now the consistency of cream cheese and tastes AMAZING! It can replace mayo, sour cream, cream cheese and makes great dips for veggies.

Recipe is from Tosca Reid’s book- Eat Clean.

Chicken Roll-Ups with Spinach and Goat Cheese

For when you get bored with just plain chicken, here is the Best Chicken Recipe ever! It’s very simple and goes well with Grilled Asparagus!

Ingredients:
4 Chicken Breasts
2- 4 oz Goat Cheese
Bunch of Spinach
½ Red Pepper
1 cup of Mushrooms
½ cup of Pecan bits

Instructions:
1. Heat Oven to 400 degrees
2. Beat Chicken down to 3/8 inch (put chicken in wax paper first)
3. In a food processor, chop up the spinach, red pepper, mushrooms and pecan bits
4. Spread ½ to 1oz of goat cheese onto the flattened chicken (a little goat cheese goes a long way!)
5. Spread the mixture of spinach, red pepper, mushrooms and pecans over the goat cheese
6. Roll the chicken up and hold together with toothpicks
7. Place on a baking sheet and cook for 30-40 minutes or until the chicken is no longer pink

Homemade Beef and Vegetable Soup

I have finally perfected my beef and vegetable soup and would like to share it with everyone.

Ingredients:
Beef (made for stew and cut small)
1/2 head of Green Cabbage
6-8 Celery Stalks
6-8 Carrot sticks
1 Green Pepper
1-2 Stalks Broccoli
1/3 of Cauliflower head
1  Zucchini
1/2 Onion (optional)
2-3 Potatoes (optional)
2 Onion Soup Packets (low sodium)
2 Boxes of Beef Broth (low sodium)
5 cups of Water
Pepper to taste

Directions:
Brown beef separately in a pan until it is almost done.

In a big pot add all the chopped vegetables and top with the onion soup packets, beef broth and water. Make sure the juice covers all of the vegetables. Add more beef broth if needed to cover. Simmer for 20 minutes.

Add the beef into the vegetable mix.
Simmer for 25 more minutes or until the vegetables and beef are at a consistency that you love.

The soup is great for the cold(ish) days or if you need to get more vegetables in your diet!!!

Great Tilapia and Catfish Recipe

While I am uploading my favorite recipes, I wanted to share this one. We have fish several times a week so adding different ingredients really spices it up! Enjoy!

Ingredients:
Tilapia or Catfish Filets
SPICES- all dashes and added to taste:
Lite Soy Sauce
Black Pepper
Garlic Powder
Cumin
Oregano
Paprika
Sriracha Chili Sauce (one line down the center of the filet)

Directions:
Put filets in tinfoil and add spices to both sides of the fish. Wrap them up and cook on grill until fish is fully cooked (usually only takes 6 min total but our grill is very hot!)

This dish goes very well with grilled zucchini and/or asparagus spears. Make sure to let me know what you think! Or, if you have a favorite recipe you want to share with me, I would love to hear it!!

Strawberry Smoothie Recipe

I want to share my favorite pre and post workout snack. I make this shake before I go and workout. I have half pre-workout, put it in the freezer and then have the other half post workout. Try it- it’s amazing and HEALTHY!

Ingredients:
1/2 cup Almond MIlk
1/2 cup Plain, Non-fat Yogurt (optional)
1 cup Frozen Strawberries
2 scoops Chocolate or Vanilla Whey Protein

Directions:
Mix all ingredients into a Magic Bullet (or Blender) and make sure to blend until creamy texture. For thicker shake- just add more frozen strawberries.

Nutritional Information:
WITH YOGURT:
325 calories, 22g carbs, 47g protein, 1.5g fat

WITHOUT YOGURT:
270 calories, 14g carbs, 41.5g protein, 1.5g fat

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry and Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved