Vegan Chili with Avocado

Vegan Chili with Avocado

Since moving downtown and kicking up the work hours, I have been finding myself spending less and less time in my gorgeous kitchen. Which is completely obvious by the lack of posts the last couple of months, right?

As the school year comes to a close and the realization that I am about to spend my summer living in dormitories hits me, I am racing back to my kitchen to kick it into high gear. However, I still don't have a ton of time during the weekdays. Thus, I am trying to prepare meals that can be reheated throughout the week. This one was a winner so I had to share.

Vegan Chili with (optional) Avocado - Serves 8

Ingredients
1 block of extra firm organic tofu packed in water (14-ounce package)
2 tablespoons chili powder
1 teaspoon ground cumin
2 small red onions, chopped
2 lb frozen broccoli
5 cloves of garlic, diced
1 15-ounce can of no-salt added pinto beans, drained and rinsed
1 15-ounce can of no-salt added black beans, drained and rinsed
1 15-ounce can of no-salt added kidney beans, drained and rinsed
1 28-ounce can of diced tomatoes
1 4-ounce can of chopped chilies
2.5 cups frozen sweet corn kernels
2 large zucchini, diced

Instructions
1. Freeze the tofu. Defrost it fully. Squeeze all excess water and crumble.

2. Lay bag of frozen broccoli out on table. Beat to death with a meat cleaver. Feel better about life and get lots of broccoli crumbs in the process. I guess you could also just defrost and dice it but that's not what I did. My method was both tasty and therapuetic ;o)

3. Heat large stockpot over medium-high heat and brown tofu with chili powder and cumin for several minutes.

4. Add onions and cook for several more minutes.

5. Add remaining ingredients. Stir well. Bring temperature down to a simmer. Cover and let cook for 2.5 to 3 hours.

I mashed up an avocado and spooned some of it on top for a creamy element. Nutritional Information does not include avocado because I'll be honest... I can't measure that goodness!

Nutritional Information for 1/8 of recipe: 296 calories, 2.9g fat, 47g carbs, 14.5g fiber, 17.5g protein
Nutritional Information for full recipe: 2364 calories, 23g fat, 378g carb, 116g fiber, 17.5g protein

Peanut Butter, Kidney Bean, and Yam Stew

Peanut Butter, Kidney Bean, and Yam Stew - Do you know how hard it is to photograph late at night?!?

I love a good stew and I love peanut butter, so this summer when I had an opportunity to try some peanut butter stew, I was in LOVE! The stew was made by one of the administrators at the residential debate camp I was teaching at and she made it in a slow cooker. I kept meaning to ask for the recipe and I am sure at one point she even told me where she got her inspiration... but as the summer wound down and school picked up, I forgot to ask. However, I never forgot that stew.

This weekend while in Alaska, I was reading Colleen Patrick-Goudreau's The 30-Day Vegan Challenge, I found a stew that sounds like it had a similar flavor profile as the stew I enjoyed this summer although slightly different. So I took the recipe from this book, along with what I remembered from the summer stew, and modified it for my slow cooker. The resulting stew was creamy, sweet, spicy, salty. A mouthful of flavor and texture that tasted even better the second day!

While you can probably sub in sweet potatoes (and in some parts of the country yams are more difficult to find), I am a fan of the drier and more starchy yam. According to the Library of Congress, here are the differences!

The stew in a different lighting attempt!

Peanut Butter, Kidney Bean, and Yam Stew
Makes 10 1-cup serving

2 medium yellow onions, peeled and chopped
2 red bell peppers, deseeded and chopped
3 yams, cubed (I keep the skin on and scrub them well before cutting them)
5 cups of water
2 cubes of vegan vegetable bouillon cubes (you can replace these and the water with 5 cups of vegetable broth)
1 can (15-ounce) of kidney beans, rinsed and drained
1 can (15-ounce) of diced tomatoes
1/2 cup of creamy peanut butter
1 tbsp minced garlic
1 tsp minced ginger
1 tsp cumin
1 tsp ground cinnamon
1 tbsp brown sugar
1/2 tsp chili powder
1/2 tsp sea salt

Mix all ingredients in slow cooker and cook on low for 8-11 hours (I say 11 because that's when I got home and enjoyed it!).

When I calculated the WW pointsplus points for the items that have points (yams, bouillon, kidney beans, peanut butter, brown sugar) I got 5 points per serving.

Spicy Southwestern Barley Bean Maki

There is just something about sushi that makes me smile. I don't know if it is the cute little pieces of maki or fun with chopsticks, but I love sushi! So this week when I made a big batch of barley and cooked up a pot of dry beans, I decided to mix it up a bit. Throw in fresh spring onions from my CSA, some spices, Garlic Gold, and pickled jalapenos... wrap that all in nori... and suddenly dinner is made and I have that sushi smile on my face.

This recipe calls for my own version of refried beans which I will explain how to make below. It also includes the addition of diced jalapenos. You can add as much or as little of the jalapeno as you want. The pickling juice adds tang to the dish and the peppers give it a small kick and add crunch, so I wouldn't eliminate them entirely! Instead of rice, I made Bob's Red Mill Pearl Barley according to directions. It was easy-peasy and adds a unique texture and flavor to the rolls. When it comes to beans, you can use canned beans if you want, however I just make a pound of dry pinto beans in the slow-cooker with a piece of kombu which is an inexpensive way to get a lot of beans!

I didn't include serving size because I ate the entire dish myself. However, I guess it could serve two if you are willing to share ;o)

Spicy Southwestern Maki
4 pieces of nori
1 cup pearl barley, cooked
1 recipe of Jalapeno-Garlic Refried Beans
1/4 cup pickled jalapenos, diced (or less!)

Using a bamboo mat, pat a thin layer of barley on one side of the nori. Form refried beans into a thin snake and place on top of barley. Add diced jalapeno and roll. If you have never made your own sushi before, The Sushi FAQ has a great pictorial step-by-step guide to making maki.

Jalapeno-Garlic Refried Beans
1 tsp Garlic Gold olive oil
1/4 cup diced fresh spring onion
1 cup cooked pinto beans
1/4 tsp cumin
1/2 tsp chili powder
1/4 tsp salt
1/2 tbsp jalapeno pickling juice

Heat oil in a small frying pan and add onions. Cook for 2-3 minutes until onions start to wilt/yellow. Add beans and spices (everything except pickling juice). Cook for an additional 3-4 minutes, stirring. Remove from heat, add juice, and mash with a fork or potato masher.

Slow-Cooked Adzuki Beans with Butternut Squash

I will be the first to admit I had no idea how to spell Azuki (Adzuki?) and I have only ever had these beans in sweet Asian desserts. So when I tasted a stew over Spring Break that incorporated these small red beans, I knew I had to play with them at home. I bought some dry beans from the bulk section of Whole Foods and decided to play around with a couple of preparations. This stew is easy to make and lets the real flavors of the ingredient shine however some people may find it too tame or bland if you are used to heavily spiced foods. You can play around with the seasonings as desired and maybe even switch up the squash with another varietal or vegetable!

Adzuki Beans with Squash and Wakame
1 cup dry beans
1 or 2 four-inch pieces of dried wakame seaweed
1 lb cubed butternut squash
1 tsp ancho chili powder
1 tsp soy sauce

Soak beans and wakame overnight in slow-cooker vessel. Drain liquid. Pour fresh water until it is barely covering the beans and seaweed. Cook on low for 4 hours. Add squash and seasonings and continue cooking on low for 4 more hours. Enjoy!

One-fourth of the mixture is approximately 150 calories, 0 grams of fat, 30 grams of carbs, 6 grams of fiber, and 8 grams of protein

Collard-Wrapped Sweet Potato and Black Bean Hash

It's just a big green leaf but it was new to me this year. The Collard Green in it's raw and fresh form is something I had never purchased nor made but it's been popping up in my CSA pick-up almost every week this season and after preparing it in all of the ways I had prepared canned or frozen greens, I decided it was time to try something new (to me). I have had tacos with lettuce shells so why not a wrap with a collard green "tortilla"?

For those of you not familiar with the giant green leaf, it is actually a nutritional powerhouse. According to the Whole Foods Web site, these greens can help lower cholesterol and may protect against cancer. They are low in calories but high in vitamins K & A (among other great things!). So using them in place of a high-processed, carb-loaded wrap means you can up your nutrients while reducing your waistline.

To prepare the "wraps" you will want to first remove the fibrous stem from the collard leaf. Cut far enough into the lean to remove the coarse part of the stem but not so far you destroy the tortilla appearance. You will then want to blanch it in boiling water for 3-5 minutes until the leaves become pliable. Immediately following the boiling bath, give them an ice water bath and set aside to fill with your fillings of choice.

I filled my collard wraps with a quick and easy hash. I heated up some avocado oil, added half of a diced white onion and a diced sweet potato. Cooked these with some garlic powder, chili powder, sea salt, and black pepper. Then added some canned black beans when the potatoes became tender. Easy, simple, and you can adjust the ingredients according to taste.

Super Scramble

I've been away for awhile and I hope you all haven't missed me too much. Between illnesses, injuries, and one of the busiest (and most successful) couple of months of tournaments I have barely had time to breathe. Cooking fell to the wayside and I have eaten out more times then I can count. If this was a restaurant review blog, I would have tons of material :o)

However, when I have been cooking at home, it's been simple and easy (but relatively healthy) dishes like the one I am about to share with you!

The Super Scramble is one of the quickest and most filling meals I know. The ingredients sometimes change, but the general idea is the same. Start by cooking some chopped onions and garlic in olive oil. Add some Great Northern beans to the mix. What's the difference between a Great Northern bean versus a Cannellini bean versus a Navy bean? Check out this great article on CookThink to learn all about your legumes! Really I love all legumes but the Great Northerns were on sale. And who can resist a fiber filled savings?

Add some chili powder, fresh ground pepper, and a sprinkle of salt to the mix. Reduce the heat and add some eggs or egg whites. I like to include a whole egg because of all of the fabulous nutrients the yolks have. Scramble the eggs into the mix and cook, but don't wait too long to do the next part or you will overcook your egg.

The next step is to cover the entire pan with fresh spinach. You can buy bags of organic spinach for a relatively low price usually. I love how the heat steams the spinach. As it begins to wilt, mix it into the scramble. Once your spinach has wilted, spoon the scramble into a couple of bowls. Serve with cheese melted over the top if you want.

It is easy, delicious, chock full of nutrients, and it reheats well. The nutritional data will change based on the ingredients and amounts you use but trust me when I say you get a lot of bang for your caloric buck. Enjoy!

Doug's Burrito Filling

I know it isn't the most appealing picture, but hear me out on this recipe. I am a very lucky girl in that my boyfriend can cook, and attempts to make healthy dishes for me. One of his staples is something he likes to throw together for himself and has since lightened up the recipe so I can enjoy it too! It is simple and filling (and I had it for brekkie this morning!).

He sautes a pound of 93% ground beef in a nonstick pan with a packet of burrito seasoning and then adds a can of fat-free refried beans. That's it! It is so simple but so good. I like to add a generous serving of hot sauce to spice my serving up, but he enjoys it with a little less spice. I enjoy this filling because the flavors come together better then when served seperately as the beans soak up what little fat cooks out of the meat. The beans also stretch out the meat to make more servings for diners on a budget.

He also makes a burrito filling that is vegetarian friendly. Saute up a can of low sodium corn (drained) with a can of black beans (rinsed) and half a packet of the burrito seasoning.

You can pump your burritos up with lettuce, grilled veggies, low fat cheese, salsa and whatever else you can dream up. Both fillings also work great on top of salads.

I was surprised at how simple both of these were and yet so filling and tasty. Sometime the simplest recipes are the ones we forget about but are so satisfying to the taste buds, the stomach, and the pocketbook.

The nutritional information will vary based on the brands you use so check them out. You would be surprised at the difference in calories on two cans of fat free beans! Doug's recipe makes about 10 servings and for our products that meant 129 calories/6.8 grams of fat/10.5 grams of protein/2.1 grams of fiber per serving.

On the Grill: Fava Beans

"A census taker once tried to test me. I ate his liver with some fava beans and a nice chianti."

I am sure when Hannibal Lecter was quoted saying this, he had taken the time to prepare Fava Beans in a more traditional method than just tossing them on the grill. Fava Beans, an Old World favorite, have become a more common farmer's market find in recent years during a fleeting season. These beans are often difficult to prepare, since you first have to shuck the pods, and then remove the waxy layer coating each individual bean.

However, I am the cook who likes simplicity and shortcuts, which meant finding a way to make the process quicker. I found that grilling the pods for four minutes on each side charred up the pod nicely and steamed off the waxy bean shell. Quickly shucked and shelled, I enjoyed my fava beans tossed with a drizzle of Gotta Luv It dressing. You could also make my beloved Asparagus and Fava Bean Salad!

Enjoy Fava Beans during their brief season because according to NPR:

"(Fava Beans) are nutrition superheroes. They are high in fiber and iron, and low in sodium and fat. They have no cholesterol but so much protein, they are called the meat of the poor.

As a matter of fact, Italians credit the fava bean as a factor in saving Sicilians from starvation during a time of famine. Since then, the fava has been considered good luck. Now that luck – and magic – is being enjoyed at more American tables."

One half cup of shucked, shelled Fava Beans is 94 calories/.5 grams of fat/4.5 grams of fiber/6.5 grams of protein

Brown Rice for Busy Eaters

If you are one of the many people who have commented, emailed, called or texted about my lack of blogging, you are not alone in your concern. And while the busy school year hasn't quite wound down, I am ready to start sharing some of the quick recipes and delicious food finds from the last couple of weeks.

I love rice. And one of my concerns as I try to eat healthier is how nutritionally deficient many varietals are. Which is why I aim to enjoy brown rice when going this route. However, brown rice can take a long time to prepare. Let's be honest, time isn't something many of us have to spare.

In my search to enjoy healthy foods while dealing with the stress of May, I discovered Rice Expressions in my grocery store. These boxes of organic precooked brown rice can be found in the freezer aisle and each box contains three bags. The bags each have two servings of rice... which is the perfect amount for me to fix up at a time!

Rice Expressions Organic Brown Rice only contains what it's name implies and one serving is 160 calories/1.2 grams of fat/2.5 grams of fiber/3.5 grams of protein.


One of my go to meals has been wraps, and I need variety in addition to speed of preparedness. I enjoy tossing a bag of Rice Expressions with a can of beans and a diced zucchini. I then add hot sauce and seasonings to taste for a spicy filling for a wrap on the run. High in fiber and protein, this filling can also be enjoyed without the tortilla and with your own creative add-ins. Enjoy!

Black Eye Peas and Ham

I made a very large slow cooker pot of this New Year's meal. The amount of ham and the type of ham you use will affect your points! I weighed the ham on the bone before cooking, and the bones after to figure out how much meat was in the pot. I used Hillshire Farms spiral cut ham with bone that my company had for employees. It had a sugary type glaze on it that probably upped the calories.

I freeze and reheat smaller portions for the next month. It is a hearty meal and one that is sure to please!

44 oz ham on bone
2 cans of low sodium, fat free chicken broth
1 lb dry black eye peas
1 medium yellow onion, diced
italian seasoning, to taste (a couple of tbsp I think)
garlic salt, to taste (a couple tsp?)
pepper, to taste (a couple tsp?)

Soak beans in water overnight to soften and reduce gas.

Put ham on bone in slow cooker. Add a layer of beans, layer onions and seasonings, add remaining beans. Pour broth over the beans. Cook on low for 7-8 hours.

Makes 22 half cup servings at 2 points each. NI for the ham, broth and beans: 144/5/5

Protein "Scramble"

It doesn't have eggs, but rather is called a scramble because I scramble around the house throwing a bunch of healthy ingredients into a fry pan!

2 tsp olive oil
2 small onions, diced
1 small head garlic, diced
1.25lbs extra lean ground turkey
Spices of your choice (I describe my choices below)
1 can kidney beans
1 can green beans
1 lb fresh spinach

Heat up 2 tsp of olive oil, add 2 small diced onions and a small head (not clove) of diced garlic. Cook until the onions start to soften. Add in 1.25lbs of ground turkey breast (the extra lean ground turkey packs). Around this time you add in whatever spices you like. I use a bunch of Mrs. Dash Hot and Spicy as well as tobasco sauce but you can go milder. When turkey is almost done cooking, add a can of washed kidney beans and a can of green beans. When turkey is done, pile on a half to a lb of spinach and mix in. When spinach is wilted, you are done!

When I calculated the kidney beans, oil and turkey I got 2 pts for 1/8 of the mix which is pretty filling.

Anyways, this is my super meal staple when I need a lot of filling meals for under $10 (well less then that if you get things on sale).

Garbanzo Nuts

1 can of garbanzo beans, drained and rinsed

1/2 TBSP lemon juice

1/2 tsp chili powder

1 tsp seasoning salt

Cooking spray

Spray the inside of your crockpot. Toss the remaining ingredients together and spread over the bottom of the crockpot. Use a bamboo skewer to prop open the top of the crockpot to prevent condensation at the top of the crockpot. Cook on low for 6 to 8 hours until crunchy but not black.

1/2 cup servings

Easy Low Point Hummus

3 servings
2 pts per serving

1 can (15 oz) low sodium garbanzo beans, reserve liquid
2 cloves of garlic, minced/pressed
2 tsp cumin
1/2 tsp salt
1/2 tsp chili powder
1/2 tsp dried parsley
4 drops of hot sauce
1 tbsp olive oil

Blend all of the ingredients together. Add bean liquid as needed to reach desired consistency.

NOTE: As long as your can of beans is equal to 3 servings at 1 point each then the points for the three servings of hummus will be two points each. Check your can of beans to ensure this is true.

Black Bean Brownies

I found this recipe on the Weight Watcher boards and have been making it ever since. You could easily freeze individual brownies for later consumption. Points are based entirely on the nutritional information on the brownie mix and can of beans.

1 box of brownie mix

1 can of black beans

Water

Preheat oven according to box directions.

Wash beans and mash. Do not let any bean go unmashed.

Stir beans into brownie mix. Add water as needed to reach desired brownie consistency.

Bake according to box directions.

Easy Freezer Burrito

I make these in bulk. Wrap them and freeze them. They are my version of the freezer burrito. Remember that the (things in parenthesis) are for WW measurement purposes but you can mix it up and count accordingly!

12 low-carb burrito size tortillas (mine measure as 1 point each)
3 cans of fat-free refried beans (1 pt per 1/2 cup serving, 3.5 servings in each can)
6 light string cheese sticks (2 pt per stick)
1 can organic medium Pace picante sauce


Preheat oven to 350 degrees. Spray baking sheets with non stick cooking spray.

Blend beans and picante sauce together. Put 1/2 cup of mixture in a tortilla. Shred half of a cheese stick and lay in the burrito on top of the bean mixture. Then fold your burrito. I prefer the envelope fold found here. This keeps the fillings inside for reheating later.

Place burrito fold side down on the baking pan. Repeat with remaining tortillas and filling.

Spray burritos with cooking spray. Bake for 10-20 minutes until you reach desired crispness. The baking step is important because it helps the burrito maintain structure in the reheating process.

When reheating the burrito, I tend to do 1 minute on each side at 70% power. Then I toss it in the toaster oven and toast light to medium to get some crisping on the tortilla. Make sure you toast fold side down to prevent the burrito from opening itself.

Carol's Crockpot Chili

Carol's Crockpot Chili ... Add a lil spice in your life!

1 pound 75% lean/25% fat raw ground beef
2 small onion(s)
2 small jalapeño pepper(s)
1 item bell pepper(s)
1 medium zucchini
30 oz Red Kidney Beans
15 oz fat-free chicken broth

Brown onions and peppers. Add beef and brown.
Toss chopped zucchini and beans into crock pot. Add your favorite seasonings (I used Mrs. Dash Southwest). Pour pepper/onion/beef mixture over the top. Add broth and cook on low for 8 hours.

Makes 12 1/2 cup servings. You can clearly lower the points by using a lighter ground meat, I just happen to be trying to use things in my freezer.

Pumpkin and Black Bean Burrito

Make 7 Burritos

Each burrito has 216 calories, 7.3 grams fat, 14.4 grams fiber, 31.5 grams total carbs, 10.5 grams protein if you use the same ingredients that I did.

Ingredients (I have included total cal/fat/fiber/carb/protein for comparison of ingredients)

1 cup chopped pumpkin (49/0/3/12/2) roasted in

1 tbsp olive oil (119/14/0/0/0) and some garlic and rosemary

1 can of kidney beans, rinsed (350/1.75/21/80.5/24.5)

1/2 cup Sargento Shredded Mexican Cheese Medley (220/18/0/2/12)

Tobasco sauce, to taste

Mrs. Dash Extra Spicy Seasoning, to taste

Ancho Chili Powder, to taste

Garlic Salt, to taste

Seasoning Salt, to taste

7 Misson Carb Balance Soft Taco Tortillas (110/2.5/11/18/5 EACH TORTILLA)

Steps:

1. Mash roasted pumpkin and beans with seasonings to taste.

2. Gently heat tortillas in microwave for 10seconds or so until pliable.

3. Fill each tortilla with mashed filling and a sprinkle of cheese.

4. Spray baking sheet with cooking spray and place burritos with fold side down. Spray the top of the burritos and bake for 10-15 minutes at 350 degrees.

I baked them about 10 minutes until lightly crunchy and then wrapped them and froze most of them for later. These aren't huge burritos but they are filling, especially with a side of fruit or veggies. Perfect post-workout mini meal!