Three-Bean Chili

This chili is the best chili I have ever had, and I’m not lying. Ground up shredded animal bits deserve no place in the amazingly, flavorful dish. We’re talking REAL FOOD here–> e.g. beans, tomatoes, carrots, and jalapeños for you spicy folks. We make this dish all the time and the plant-based doctors praise us for such good eating (okay, they don’t know me, but if they did–they’d be commending me for this dish!).

Three Bean Vegan Chili

Three-Bean Vegan Chili

You can make this on the stovetop or in a crockpot. Today I’ll explain the crockpot steps. This recipe fills a 6-quart crockpot and makes enough meals to last for the week. Feel free to cut this recipe in half or freeze the extra for later if needed.

Ingredients

1 large onion, diced
4-5 garlic cloves, minced
1 jalapeño, seeded (if desired), diced
2-3 celery stalks, sliced
1 large red bell pepper, diced
2 large carrots, chopped
1 can (15 oz) diced tomatoes
1 cup vegetable broth
1 6oz can (6 Tbsp) tomato paste
5 cans of beans, drained and rinsed–our preference is:

2 cans (15 oz) Red Kidney beans
1 can (15 oz) Pinto Beans
2 cans (15 oz) Black Beans

1 Tbsp Cumin
1 Tbsp Turmeric
1/2 Tbsp Oregano
1/2 Tsp Chili Powder
1/2 Tsp Cardamon (optional)
1 Tsp Garam Masala (optional)
Salt & Pepper, to taste

Directions

Turn your crockpot on to high heat. Place onions and garlic in the crockpot with a Tbsp or two of water to keep them from sticking. Stir until soft and translucent for few minutes. Add the jalapeños, celery, bell pepper, and carrots and stir for another few minutes, adding water as necessary to reduce sticking. Add the tomatoes, broth, and tomato paste and stir well. Next, add the beans, cumin, turmeric, oregano, chili powder, garam masala and cardamon (for an added sweetness), salt, and pepper. Stir everything together, cover, and leave on high for 2-3 hours or low for 4-8 hours or until heated through and the liquid has reduced.

What is great about this recipe is that it is so versatile. You can really add whatever vegetables or beans you prefer, add more or less spice depending on your preference, and even the cooking time is variable to your needs–Going to be at work all day? Put it on low in the morning and leave it until you get home. Need to run a few errands before dinner? Leave it on high for 1-2 hours.

Serving Suggestions

In a bread bowl!

Vegan Soup in Bread Bowl

We like splurging on a bread bowl or two to serve our chili in.

Add sweet potatoes, corn, or even lentils! Get creative with your fave ingredients!

Three Bean Vegan Chili

Or add some delicious vegan cheese on top like this guy–>

vegan cheese model

Be like him. He knows what’s up.

Or maybe you’re a sour cream kind of pal.

Dairy free sour cream

Vegans have your covered.

So don’t fret that you can’t enjoy your chili the way you like it! Hope you give this recipe a try! xoxo

Maple-Glazed Brussels Sprouts

As promised, the recipe for Maple-Glazed Brussels Sprouts that I mentioned in my Thanksgiving Menu post. This has been adapted a bit from the Forks Over Knives cookbook.

I grew up HATING Brussels sprouts as I did most vegetables. I am one of the pickiest eaters you will ever come across. And yet, somehow, these babies are soooo good, even I can’t pass them up. Now, I really did want this up before Thanksgiving so you all could share this treat with your families (my bad), but they are amazing any time of the year!

Ingredients:

1 1/2 pound Brussels sprouts
1/4 finely minced shallots
1/4 coup maple syrup
1 tablespoon Dijon mustard
1 tablespoon soy sauce or coconut aminos or tamari
1 tablespoon cornstarch or arrowroot powder
Chopped walnuts or pecans

Directions:

  1. Bring a saucepan of water to a boil. Cut the stems of the Brussels sprouts and discard, then cut the sprouts in half. Cook the sprouts in the boiling water for 2 minutes, then drain and rinse with cold water.
  2. In a nonstick saucepan, sauté the shallots in a small amount of water or vegetable broth for 2-3 minutes. Add the boiled sprouts and sauté for 4 more minutes.
  3. In a small bowl, whisk the maple syrup, soy sauce, Dijon mustard, and cornstarch together. Pour the mixture over the Brussels sprouts and cook for about 2 minutes, until the sauce thickens. Garnish with nuts as desired. Makes 6 to 8 servings.

The first step of cooking the Brussels sprouts can be done in advance. That is what we did the day before Thanksgiving to cut down on some work the day of. You can also mix the sauce together ahead of time and keep it in the fridge overnight but we actually ran out of time Wednesday due to the arrival of family that day. But the sprouts came out AMAZING! We made a little extra sauce for some extra flavor. The only thing I’d do differently next time is quarter the sprouts instead of halve them, especially for the bigger sprouts.

Apologies for not having a better photo of this amazing dish. It was too delicious to not dig into right away! This is an old photo that really doesn’t do it justice.

maple glazed brussels sprouts

I hope you all had a wonderful Thanksgiving! Stayed tuned for some exciting news I am sharing next week! xoxo

Easy Stir Fry

It’s such a simple dish, yet can have so much variety that you’ll never get bored! I make stir fry pretty frequently and enjoy adding whatever veggies I have on hand at the time.

easy stir fry

What you’ll need:

1 package of firm tofu
2 tbsp toasted sesame oil
3 carrots chopped
1 head of Broccoli, chopped
1/2 green or red pepper, chopped
4-5 cups spinach (loosely packed)
2 cups cooked rice or quinoa
1/4 cup soy sauce
1/8 cup teriyaki sauce
1/2 tsp garlic powder

Preheat the oven to 400 F. Drain the tofu and pat dry. Cut tofu into cubes and place on greased baking pan and bake for 45 minutes. In a large sauce pan over medium heat, cook the oil, carrots, broccoli, and pepper until soft. Then add the remaining ingredients, and mix well. Cook for few minutes until heated through. Enjoy!

easy stir fry

Tilapia Milanese

I made a bad decision last night. Daniel and I went to the store hungry. And you know what happens when people go to the store hungry? They buy things they shouldn’t. Like a bag of chips. And then they proceed to eat almost the entire bag of chips. Whoopsies.

Meal Food Calories
Breakfast Corn Flakes 100
Almond Milk 30
Lunch Fruit Smoothie 180
Spinach and Fruit Salad 207
Snack Fiber One Chocolate Peanut Butter Brownie 90
Chedder & Sour Cream chips 300
Dinner Another Spinach and Fruit Salad 200
Tilapia Milanese 626
Drink Lambrusco 98
Total 1831

We found a tilapia recipe that sounded good. It’s similar to the Almond Crusted Tilapia procedure-wise, but we needed to go to the store for a few ingredients we didn’t have on hand. That’s when we fell into the trap. We were running out of bread. And this recipe calls for SIX slices of bread! So, unfortunately at the store I go to, the bread aisle is also the chip aisle. And boy was I hungry. We agreed on the cheddar and sour cream which is my favorite! But once we were home we started eating the chips immediately while watching Despicable Me before we started cooking. We got so distracted by chip eating and movie watching that we ate at least half the bag. I roughly estimated how many chips I ate. It was definitely a couple servings (16 chips per serving). But each chip is a different size, so how do you know what’s accurate?!  Oh and if you haven’t watched Despicable Me, you should! It’s so cute! I haven’t even seen the trailer for the new one but if there’s minions in it I will definitely be seeing it.

Ok, so Tilapia Milanese. This recipe calls for 6 oz filets and ours were only 4 oz so I adjusted the calories per serving accordingly. We also ended up using just 3 slices of bread. You pulse the bread in a food processor to make crumbs and I just have a small food processor so only 3 slices fit. It turned out to be plenty to cover our four 4 oz filets so we didn’t need to go down that bread/chip aisle after all! Dang it. We adjusted a few more ingredients so I’m giving you the list of what we actually used but you can click the link for the original ingredients.

Ingredients:

4 4-ounce tilapia fillets
1 1/2 cups skim milk
1 cup all-purpose flour
Kosher salt and freshly ground pepper
2 large eggs
3 slices whole wheat bread (preferrably Sara Lee 45 Cal bread), torn into pieces
1/3 cup fresh parsley leaves
Finely grated zest of 1/2 lemon, plus lemon wedges for serving
4 to 5 tablespoons extra-virgin olive oil
2 tablespoons unsalted butter
6 cups baby arugula Arugula is nasty! You can read about my personal experience here and here.

Directions:

Preheat the oven to 425 degrees F. Soak the filets in a bowl with the skim milk and 2 cups ice for 15 minutes. Meanwhile, mix the flour with 1/4 teaspoon each salt and pepper in a shallow dish (I don’t like adding a lot of salt to my recipes so I always reduce it, unless it’s bread! No salt in bread = yucky). Lightly beat the eggs in another dish. Pulse the bread, parsley, and lemon zest a in a food processor until crumbs form, then transfer to a third dish.

Line a baking sheet with foil, set aside. Heat 3 tablespoons of olive oil and and 1 tablespoon of butter in a large skillet over medium-high heat. Remove two fillets from the milk and dredge in the flour, shaking off the excess. Dip in the eggs, then coat with the breadcrumbs, gently pressing to coat both sides. Transfer to skillet and cook until golden, about 3 minutes per side. Then transfer them on to the baking sheet. Repeat with the last two filets, adding the rest of the olive oil and butter.  Once all filets are on the the baking sheet place them in the oven to bake until cooked through, about 8 minutes.

Serve the fish with a lemon wedge.

tilapia milanese

Pretty simple! I loved the lemon zest in the bread crumbs. You could taste it after being cooked but I like a little more lemon so I added a few squeezes of juice to the top of mine. Then we made our second Spinach & Fruit salad for the day to go along with the fish.

As for working out yesterday, I went on a 3.5 mile run with Daniel. I wanted to go another mile but Daniel was really hungry by that point so we called it a day. When I got home I did a lot of stretching and 20 push-ups! My arms were so tired after that. I need to start doing push-ups more often so I get stronger. I was wanting to incorporate more strength training into my workouts but I’ve been too lazy lately. I need to get back to doing the Five Day Workout Plan. Maybe when school starts and I have access to all the weights at the gym I’ll start it up again.

Here’s the links for each day: Day 1, Day 2, Day 3, Day 4, Day 5

Anybody try a new fish recipe or incorporate something new into your workouts?

Tomato Basil Wontons

As promised, here is the recipe for these simple, delicious wontons.

Tomato Basil Wontons

What’s in it:
12 Wonton wrappers
1/2 cup Shredded Low-Moisture Part-Skim Mozerella Cheese
2 Roma tomatoes, diced
1/4 cup thinly sliced basil leaves

Directions:
Heat oven to 350ºF. Lightly spray a muffin pan with olive oil. Place one wonton wrapper in each cup, pressing lightly to form a bowl. Divide half the cheese and place in the bottom of each cup, then add the tomato and basil. Sprinkle the rest of the cheese on top. Bake for 10-12 minutes or until the edges of the wonton wrappers become a golden brown.

Update: You can leave them as is like in the first picture or fold them up for a more traditional wonton look like below.

pan of tomato basil wontons

Makes 12 servings. 32 cal/serving

This recipe is a modified version I found off of Pinterest. You can see the original recipe here. They were originally with empanada shells but I couldn’t find any at the store so I went with wontons. Because of this I had to use a muffin pan to hold their shape. As for shredded cheese, I just always have that on hand so that is what I use.

tomato basil wontons

tomato basil wontons

These wontons are huge crowd pleasers. I hope you enjoy them as much as I do!