Amazing Vegetarian Chili

While I love a meat-filled chili, this is a hearty chili packed with flavor but not too many calories. The fire roasted tomatoes really make this chili so don't substitute.

The chili recipe was created by Erin of UROCK GIRL who says it's even better the next day!

½ sweet onion, chopped
2 cloves garlic, minced
1 zucchini, diced
1 red bell pepper, diced
1 orange bell pepper, diced
1 carrot, diced
1 bag Morningstar crumbles
2 (15 oz.) cans fire-roasted tomatoes
2 tbs. chili powder
2 tbs. cumin
1/8 tsp. sea salt
1/4 tsp. ground black pepper
½ can tomato paste
1 can white or black beans
optional: hot sauce to taste

Coat a large stock pot with olive oil cooking spray and place over medium-high heat until hot. Add all vegetables, 1 tbs. cumin, 1 tbs. chili powder and sauté about 5-7 minutes, until starting to soften. Add tomato paste and stir into vegetables for 1 minute.

Add tomatoes, Morningstar crumbles, remaining cumin and chili powder, salt and pepper, and beans. Stir to combine. Place a lid on pot, lower heat to simmer and allow to cook for 1-2 hours.
Taste and adjust seasoning.

Condiments: nonfat Greek yogurt (instead of sour cream), shredded light cheese, chopped green onion, chocolate chips (believe me, it works), toasted pumpkin seeds, crushed baked tortilla chips.

-A healthy body is created one meal at a time.

SuperFood Power Breakfast

Blueberry-Spinach Protein Shake and Steel Cut Oats


The idea of a blueberry-spinach protein shake may make your face contort in disapproval, but I think it's actually palatable. In fact, I enjoy the flavor!


Blueberries are a super food that need to be included in your regular diet since they are jam-packed with antioxidants (vitamins A, C, and E) and studies show how they slow the aging process (more information about blueberries).


Spinach, a great leafy green vegetable, is another super food with antioxiants as well as cancer-fighting agents. It also has a high percentage of vitamin K1 which prevents bone cell breakdown as we age (more information about spinach)

Accompanied with the protein shake, is a 1/4 cup serving of steel-cut oats which provides sustained energy for a busy day. If you haven't tried steel cut oats yet, give 'em a try---a very hearty whole grain hot cereal.


Here's how to whip up this Rock Your Body Breakfast:

Steel Cut Oat Cereal:
1/4 C steel cut oats
1 C water
1 tablespoon of currants, raisins or chopped dates for sweetness
1 teaspoon cinnamon

-In medium-sized pot, bring to boil oats, water, fruit, and cinnamon. Reduce heat to simmer and cook for 30 minutes.

Shake:
1 serving of your favorite whey-isolate vanilla protein powder (I use Dymatize Elite)
1 C frozen spinach
1/2 C blueberries
water or milk

Blend in blender, do a little dance, then enjoy.


A healthy body is created one meal at a time.

Mundane & Lazy Monday

Note: I was lazy and really should have gone grocery shopping


Meal 1:
Morningstar Omelette/Burrito
-3 egg whites
-Morning Star breakfast patty, chopped for omlette
-2 chopped green onions
-4 diced sundried onions
-crushed red pepper
Make the egg omlete and wrap in heated Ezekiel Whole Grain Tortilla.


Meal 2:
3 oz tuna
cucumber
4 oz sweet potato


Meal 3:
Almonds
Apple
Green Tea


Meal 4:
1 C oz greek yogut
1 C grated carrots
4 oz sweet potato
Peppermint tea



Meal 5:
4 oz cottage cheese
5 almonds
ground flax seed
1 C blueberries
Fat free cocoa (treat)


Meal 6:
Non fat milk
1 scoop chocolate casein protein powder



A healthy body is created one meal at a time. -Jelly Bean

Serene Sunday

Meal 1:
10 oz non fat Horizon milk
1 Scoop Dymatize vanilla protein powder
Cinnamon + nutmeg

Meal 2:
2 Garden Burgers (I really should have had just one)
1 C butternut squash soup, sprinkle nutmeg
1 apple with cinnamon

Meal 3:
Tuna wrap:
-2.8 oz chunk white tuna
-1/4 C non fat cottage cheese
-2 T spicy mustard
-1 Ezekiel whole grain tortilla

Meal 4:
1 C NF cottage cheese (mixed with 4 oz cucumber, 2 T ground flax seed, 2 T spicy mustard)
Dark leafy green salad with green onions and lime-vinegrette dressing
1 C butternut squash

Meal 5:
8 oz milk
1/2 scoop casein chocolate whey protein

A healthy body is created one meal at a time. -Jelly Bean

Sizzling Saturday

MEAL 1:
4 oz fat free cottage cheese
2 oz low fat plain yogurt
1 C blueberries
1 T ground flax
1T wheat germ
cinnamon, nutmeg, to taste

MEAL 2:
1 Scoop vanilla protein
1 banana

MEAL 3:
Tuna salad (3 oz tuna, ff cottage cheese, mustard, wheat germ)
Sliced cucumber with rice vinegar

MEAL 4:
2 oz chicken breast
1 C butternut squash soup
1 oz reduced fat feta cheese

MEAL 5:
3.5 oz chicken breasts
1 C edamame
brussel sprouts
green salad

MEAL 6
1/2 S chocolate casein protein
6 oz ff milk

A healthy body is created one meal at a time.