Taco Salad Bowl

This is my own version of a taco salad ... and it's surprisingly healthy and delicious! This is our go-to meal when we're short on time. It's also very filling.

• 2 whole wheat tortillas
• 3 C romaine lettuce, shredded
• 15 oz black beans, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 Tbsp olive oil
• 1/4 C salsa
• 2 tsp Ranch dressing
• 1/4 C cheddar cheese, grated
• 1 avocado, diced
• 1 tomato, diced
• 1/8 tsp chicken bouillon

Heat olive oil over medium heat. Saute garlic and onion until they begin to brown. Stir in black beans and chicken bouillon and cook until thoroughly heated.

Press each tortilla into a large cereal or soup bowl. Add 1 1/2 C lettuce to each bowl. Split the beans, onion and garlic between the two bowls. Top with cheese, avocado, tomato, salsa and ranch.

Nutrition Facts

Serving Size 570 g

Amount Per Serving

Calories 635 Calories from Fat 278

% Daily Value*

Total Fat 30.9g 48%

Saturated Fat 6.5g 32%

Trans Fat 0.0g

Cholesterol 16mg 5%

Sodium 1212mg 50%

Total Carbohydrates 80.0g 27%

Dietary Fiber 22.5g 90%

Sugars 7.6g

Protein 23.6g

Vitamin A 21% • Vitamin C 34% Calcium 30% • Iron 40%

Nutrition Grade B

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in cholesterol
• High in dietary fiber

Homemade Granola

This is my own recipe for granola. I pulled what I liked from a lot of different recipes and created my own ... and I LOVE it. This is delicious. My favorite way to eat it is with vanilla yogurt, topped with frozen fruit. Right now, my fruit of choice is blueberries. We got a great deal on blueberries last week, so we bought two mini-pallets and froze them all. Yummy.

• 4 C rolled oats (old fashioned)
• 1/2 C almonds (I throw mine in a blender for a couple pulses to chop them up. You can also just use the pre-sliced/slivered)
• 1/2 C pecans, chopped
• 1 C dried cranberries (Last week, I used a dried berry medley. It was really good)
• 1/2 C unsweetened coconut flakes
• 1/2 tsp cinnamon
• a pinch of salt
• 1/3 C vegetable oil
• 1/4 C honey
• 1/2 C brown sugar, packed
• 1 tsp vanilla

Combine oats, almonds, berries, coconut, cinnamon and salt in a large mixing bowl. 

Bring oil, honey and sugar to a boil in a sauce pan. Remove from heat and stir in vanilla extract (remember to do this! The vanilla will splatter and burn you if you don't remove it from the heat first!). 

Pour mixture over dry mix. Stir until coated. 

Spread mixture over a baking sheet. Bake at 325 degrees for 25-30 minutes, stirring occasionally. 

Granola should be golden brown when done. Let the granola cool, then break into chunks. Store in an air-tight container.

Nutrition Facts

Serving Size 61 g

Amount Per Serving

Calories 251 Calories from Fat 118

% Daily Value*

Total Fat 13.1g 20%

Saturated Fat 2.7g 13%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 16mg 1%

Total Carbohydrates 30.7g 10%

Dietary Fiber 4.1g 16%

Sugars 11.8g

Protein 4.6g

Vitamin A 0% • Vitamin C 2% Calcium 3% • Iron 8%

Nutrition Grade C

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• No cholesterol
• Very low in sodium
• High in manganese

Bad points

• High in sugar
• Contains alcohol

Slow Cooker Minestrone

This recipe is dedicated to Nicole Bywater. Nicole: I'm very sorry I spaced sending you this. I miss you. Come to Texas, please.

This recipe came from HERE, but I add a lot more veggies substitute beans for the pasta. I'm giving you my version. If you want the website's, click the pic or the link above.

• 4 C chicken broth
• 4 C tomato juice (I use tomato sauce or paste; whichever I have on hand. Tomato sauce is 1 part sauce to 2 parts water, paste is 1:4)
• 1 Tbsp dried basil leaves (If you want to go fresh, dried herbs are usually 3x more potent; this would be 3 Tbsp fresh basil)
• 1 tsp salt
• 1/2 tsp dried oregano
• 1/4 tsp pepper
• 3-4 carrots, sliced
• 3-4 celery stalks, chopped
• 1 medium onion, chopped
• 1 C mushrooms, sliced
• 2 garlic cloves, finely chopped
• 15 oz diced tomatoes (1 can, I sometimes use a couple fresh tomatoes ... again, depends what I have on hand)
• 15 oz kidney beans (1 can)
• (optional - 1 lb browned sausage)
• 1/4 C Parmesan cheese

Combine all ingredients in slow cooker except cheese. 

Cover and cook on low 7-8 hours.

Sprinkle each serving with Parmesan cheese. Makes about six servings. 

Nutrition facts do NOT include sausage.  

Nutrition Facts

Serving Size 540 g

Amount Per Serving

Calories 349 Calories from Fat 29

% Daily Value*

Total Fat 3.2g 5%

Saturated Fat 1.1g 6%

Trans Fat 0.0g

Cholesterol 4mg 1%

Sodium 1437mg 60%

Total Carbohydrates 59.6g 20%

Dietary Fiber 13.8g 55%

Sugars 12.2g

Protein 23.6g

Vitamin A 130% • Vitamin C 77% Calcium 16% • Iron 35%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• Very low in cholesterol
• High in dietary fiber
• High in manganese
• High in phosphorus
• High in potassium
• High in thiamin
• Very high in vitamin A
• Very high in vitamin C

Bad points

• High in sodium

I really like this recipe for a few reasons: 

1. It's in the crock pot. Practically any crock pot recipe is a great recipe because labor is minimal, quality is high ... you get the picture.
2. It's super healthy -- just check the nutrition facts above.
3. Bake a fresh loaf of wheat bread and you have yourself a cozy, delicious meal that's great for company or just your family. 

Enjoy!

Monkey Bread

Confession: I have the BIGGEST sweet tooth on the face of the planet. I LOVE baking decadent desserts and pastries. To a fault. I rationalize my baking by taking portions of it to friends and neighbors. I'm sure that helps a little ... but I'm still pretty glutenous when it comes to desserts.

So, without further ado, here comes dessert post #1: Monkey Bread

Dough

• 1 1/4 C milk
• 2 Tbsp butter
• 1 egg
• 1 tsp vanilla extract
• 1/4 C sugar
• 1 tsp salt
• 4 C all-purpose flour
• 2 tsp yeast

Gooey Goodness

• 1/2 C sugar
• 1 tsp cinnamon
• 1/2 C brown sugar, packed
• 1/4 butter or margarine

Combine dough ingredients in bread machine. Use dough setting. 

Combine white sugar and cinnamon. Set aside

Once dough cycle has finished, break off pieces of the dough and roll into balls, approximately 2" in diameter. Roll the dough balls in the cinnamon and sugar mixture and place in a bunt pan. 

Bring brown sugar and butter/margarine to a boil over medium heat for one minute. Pour over dough balls in bunt pan. 

Bake at 350 F for 20-30 minutes (until bread is cooked and starts to turn golden at top). Serves 10.

Nutrition Facts

Serving Size 110 g

Amount Per Serving

Calories  325 Calories from Fat  76

% Daily Value*

Total Fat  8.5g 13%

Saturated Fat  5.0g 25%

Trans Fat  0.0g

Cholesterol  39mg 13%

Sodium  304mg 13%

Total Carbohydrates  54.6g 18%

Dietary Fiber  1.6g 6%

Sugars  16.3g

Protein  7.1g

Vitamin A 6% • Vitamin C 0% Calcium 5% • Iron 14%

Nutrition Grade C-

* Based on a 2000 calorie diet

Nutritional Analysis

Bad points

• High in sugar
• Contains alcohol

The "alcohol" referred to is just from the vanilla extract. 

Don't you worry, there are more sweets to come. 

Thai Chicken & Bean Wraps

Most of my recent, totally awesome bean recipes come from HERE.

This one has so many flavors, it is quite literally a party in your mouth. The first couple bites, Dan would ask about a different ingredient. It was really good.

Wraps

• 15 oz black beans, drained and rinsed (1 can)
• Vegetable cooking spray
• 8 oz boneless skinless chicken breast, cut into 1/2-inch pieces
• 2 C small broccoli florets
• 1/2 medium onion, chopped
• 1/2 medium green bell pepper, chopped
• 1 Tbsp minced gingerroot or 1 tsp ground ginger
• 2 tsp minced garlic
• 4 flour tortillas (10-inch) 

Thai Seasoning

• 2 Tbsp reduced sodium tamari soy sauce (I used regular soy sauce)
• 2 Tbsp grated lemon rind or 2 to 3 teaspoons Lemon juice
• 2 Tbsp minced cilantro 
• 1 Tbsp peanut butter 
• 1 Tbsp brown sugar 
• 1/4 tsp crushed red pepper

Mix all of the Thai Seasoning ingredients together in a separate, small bowl.

Spray wok or large skillet with cooking spray; heat over medium heat until hot. Add chicken, and cook until browned, 3 to 4 minutes. Add broccoli, onion, bell pepper, gingerroot and garlic, and stir fry until crisp tender, about 5 minutes. 

Stir in black beans and Thai Seasoning; cook until hot, 2 to 3 minutes. 

Spoon about 1/2 cup mixture in center of each tortilla. Fold sides of tortillas in about 2 inches on the sides and roll up from other side to enclose filling.

Nutrition Facts

Serving Size 285 g

Amount Per Serving

Calories 317 Calories from Fat 67

% Daily Value*

Total Fat 7.4g 11%

Saturated Fat 1.7g 9%

Trans Fat 0.0g

Cholesterol 50mg 17%

Sodium 958mg 40%

Total Carbohydrates 39.4g 13%

Dietary Fiber 8.6g 34%

Sugars 6.2g

Protein 26.6g

Vitamin A 12% • Vitamin C 65% Calcium 10% • Iron 21%

Nutrition Grade A-

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in dietary fiber
• High in niacin
• Very high in vitamin C

Bad points

• High in sodium

Yummy. 

Mexican Pizza

Daniel and I tried this recipe a couple weeks ago and it was SO good. And packed with goodness! I'll post the recipe as I made it ... which I got from HERE (a wonderful site for all things bean). Next time, I'm going to try and make a whole wheat pizza crust, though.

Pizza Dough

• 2 1/4 tsp yeast
• 1/4 tsp sugar
• 3/4 C hot water
• 1 3/4 C flour
• 1/2 tsp salt

Dissolve yeast and sugar in water. Let sit for eight minutes. 

Pour yeast over flour mixture and mix well, knead for 2 minutes. Roll or press thin in pizza pan or stone. 

(You can add Italian herbs and cheeses if desired ... just not too much).

Pizza

• 1 can black beans, drained and rinsed
• 2/3 C onion, chopped (I just did one small onion)
• 1 tsp cumin
• 1 tsp chili powder
• 1 garlic clove, minced
• 1/2 C salsa
• 5 oz frozen spinach, thawed, drained and squeezed
• 2 Tbsp cilantro
• 1 C grated cheese

Preheat oven at 375° F.

Mash beans, combine with onion, cumin, chili powder and garlic; stir. 

Spread over crust.

Spoon salsa, top with spinach and cilantro. Sprinkle with cheese.

Bake 15 minutes, or until crust is done and cheese is melted. 

Nutrition Facts

Serving Size 326 g

Amount Per Serving

Calories 713 Calories from Fat 108

% Daily Value*

Total Fat 11.9g 18%

Saturated Fat 6.5g 33%

Cholesterol 30mg 10%

Sodium 707mg 29%

Total Carbohydrates 115.5g 38%

Dietary Fiber 20.0g 80%

Sugars 4.8g

Protein 38.5g

Vitamin A 79% • Vitamin C 21% Calcium 40% • Iron 56%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in cholesterol
• Low in sugar
• High in dietary fiber
• High in thiamin
• High in vitamin A

I was slightly skeptical about the spinach -- you shouldn't be. It was delicious. 

My recipes

I've decided to start posting recipes that Daniel and I love on my blog. Well, kind of on my blog. I created a separate tab for them (which connects you to a new blog) so that I could keep them all in one place. 

We try at least one or two new recipes every week, so I thought maybe this might be helpful to someone ... I know I always like new recipes and I like them even more when I don't have to do a bunch of leg-work to find them. 

I include the nutritional facts as well, so you know what you're getting into =)

I don't have a lot of pictures. Usually because by the time I finish cooking, I just want to gobble everything up. As I make these things again, though, I'll try -- try -- to remember pictures so you can see what you're getting into as well. 

Feedback/suggestions/your pictures are accepted and welcome.