The key to a successful healthy diet is cooking in bulk. Cooking healthy foods over the weekend to have during the week really help maintain a healthy diet while having a busy lifestyle. Pick a day during the weekend to cook up some cood meals for the week. If you are always on the go like I am, this will make life so much easier.
Here are some recipes I have made and found on pinterest:
Ingredients:
- 12 slices of turkey (free of preservatives)
- 12 eggs
- Salt, pepper, and paprika
- Line a muffin tin with slices of ham. Crack an egg into each muffin spot, and season with salt, pepper, and paprika.
- Bake at 375ºF for 20 minutes!
Sweet Potato Hash with fried eggs
(I make egg whites with mine for healthier meal)
Ingredients
- 1 Tbs coconut oil, divided
- 1 medium sweet potato or yam, diced into 1/2" cubes
- 1/2 yellow onion, diced
- 2 nitrite/nitrate free sausages, sliced
- 1 medium bell pepper, diced
- 4 eggs
- freshly ground black pepper
Instructions
- In a large skillet, heat 2 teaspoons coconut oil over medium heat.
- Add the onions and sweet potatoes, and sauté for 5 minutes.
- Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened.
- Add bell peppers and 1 Tbs of water.
- Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently.
- Meanwhile, fried eggs in 1 teaspoon coconut oil.
- Season with freshly ground black pepper and serve over sweet potato hash.
Quinoa Con Pollo
Introduction
Delicious version of my favorite Colombian dish, arroz con pollo. The quinoa provides added protein & fiber, plus some fun mouth-texture, & with the veggies included this is basically a one-dish meal! Delicious version of my favorite Colombian dish, arroz con pollo. The quinoa provides added protein & fiber, plus some fun mouth-texture, & with the veggies included this is basically a one-dish meal!
Number of Servings: 6
Ingredients
- Chicken Thigh, 6 thigh, bone and skin removed
Chicken broth, homemade, 2.5 cups
Shallots / green onions, 1/2 cup chopped
Carrots, raw, 2 large (7-1/4" to 8-1/2" long)
Peas, frozen, 0.75 cup
Roma tomato, 1 medium-large
Jalapeno peppers, 1.5 peppers, with or without seeds
Garlic, 2 cloves, minced
Salt, 1 tsp
Cumin seed, ground, 1 tbsp
Turmeric, ground, 2 tsp
Pepper, black, 0.25 tsp
Pepper, red or cayenne, 0.5 tsp
Quinoa, 1.5 cup
Cook thighs in 3 cups of water over medium-low heat, about 30 minutes. (Or cook in slow cooker, low heat, 6 hours.) Allow to cool. Cut chicken into 1-2 inch cubes (irregularity is fine). Put in a large pot with a tight-fitting lid. Add 2.5 cups of the broth.
Chop shallots, carrots, and tomato in smallish (0.5-in) pieces; add to pot with peas. Mince jalapenos and add to pot along with as many seeds as you wish (or none if you can't handle hot spiciness). Mince garlic cloves and add along with spices and quinoa.
Cook over high heat until the mixture comes to a rolling boil. Then turn heat to low and cook for 20 minutes. If all liquid hasn't yet been absorbed, you may want to add 5 or 10 minutes after that.
This is especially yummy topped with a favorite salsa and sprinkled with chopped fresh cilantro.
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It is fun to add other veggies to this mix; of course you can use different chicken pieces too.
Note that SparkRecipes doesn't include homemade broth in its ingredient database, so for nutrient calculation I used the option with the lowest sodium (Swanson's Natural) and subtracted its sodium from that of a teaspoon of salt. If you do use a commercial broth, you may want to dilute it with an equal amount of water.
Serving Size:Â Makes 6 1-cup servings.
Number of Servings: 6
Chop shallots, carrots, and tomato in smallish (0.5-in) pieces; add to pot with peas. Mince jalapenos and add to pot along with as many seeds as you wish (or none if you can't handle hot spiciness). Mince garlic cloves and add along with spices and quinoa.
Cook over high heat until the mixture comes to a rolling boil. Then turn heat to low and cook for 20 minutes. If all liquid hasn't yet been absorbed, you may want to add 5 or 10 minutes after that.
This is especially yummy topped with a favorite salsa and sprinkled with chopped fresh cilantro.
************
It is fun to add other veggies to this mix; of course you can use different chicken pieces too.
Note that SparkRecipes doesn't include homemade broth in its ingredient database, so for nutrient calculation I used the option with the lowest sodium (Swanson's Natural) and subtracted its sodium from that of a teaspoon of salt. If you do use a commercial broth, you may want to dilute it with an equal amount of water.
Serving Size:Â Makes 6 1-cup servings.
Number of Servings: 6
Number of Servings: 8
Ingredients
- 1 cup cooked quinoa
3 cups cooked black beans (or two
15-ounce cans, drained and rinsed)
2 large sweet potatoes, shredded
1 cup shredded low-fat cheddar cheese
1 tbsp ground cumin
Liberal pinches salt and pepper
2 eggs
1 cup salsa
- 2 tbsp fresh cilantro, chopped, for garnish
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 261.5
- Total Fat: 4.2 g
- Cholesterol: 63.1 mg
- Sodium: 315.9 mg
- Total Carbs: 41.9 g
- Dietary Fiber: 10.1 g
- Protein: 15.7 g
Nutritional Info
Stepfanie's Quinoa-Black Bean Casserole
Submitted by: SP_STEPF
Introduction
An experiment with leftovers yield a delightful, filling vegetarian meal. An experiment with leftovers yield a delightful, filling vegetarian meal.
Number of Servings: 8
Ingredients
- 1 cup cooked quinoa
3 cups cooked black beans (or two
15-ounce cans, drained and rinsed)
2 large sweet potatoes, shredded
1 cup shredded low-fat cheddar cheese
1 tbsp ground cumin
Liberal pinches salt and pepper
2 eggs
1 cup salsa
COUPONS 2 tbsp fresh cilantro, chopped, for garnish
I cooked up a batch of dried beans that I seasoned with onions, garlic, chilies and spices. If you use canned beans, you might need more spices.
Serve this with steamed broccoli or wilted spinach and a dollop of light sour cream or plain Greek yogurt.
Directions
1. Preheat oven to 350° F. Prepare a 9” x 9”
casserole dish with nonstick cooking spray.
2. In a large bowl, mix together the quinoa, black
beans, sweet potato, 1⁄2 cup of the cheese, and
the cumin, salt, and pepper. In a small bowl,
mix together the eggs and the salsa. Pour the
salsa mixture over the vegetables, then pour
everything into the prepared casserole dish.
3. Sprinkle the remaining cheese over the top
and bake, uncovered, for 30 minutes. Garnish
with the cilantro
casserole dish with nonstick cooking spray.
2. In a large bowl, mix together the quinoa, black
beans, sweet potato, 1⁄2 cup of the cheese, and
the cumin, salt, and pepper. In a small bowl,
mix together the eggs and the salsa. Pour the
salsa mixture over the vegetables, then pour
everything into the prepared casserole dish.
3. Sprinkle the remaining cheese over the top
and bake, uncovered, for 30 minutes. Garnish
with the cilantro
My personal favorite,
Hope's:
Turkey Tri Bean Chili
Ingredients:
-1 pound turkey meat
-1 can black beans not drained
-1 can red kidney beans not drained
-1 can chickpeas not drained
-1 can green chopped chilies drained
-1 can diced tomatoes
-1 can tomato sauce
-1 tsp of chili powder
-salt, pepper, garlic powder, cumin, paprika<---use all, season to taste.
Toppings:
-red onion
-cheddar cheese
-cilantro
1. cook turkey and well season, drain and add to separate pot
2. in separate pot throw in all ingredients.
3. cover and simmer 20-30 minutes
4. serve topped with red onion, cilantro, and cheddar cheese
Ingredients:
-1 pound turkey meat
-1 can black beans not drained
-1 can red kidney beans not drained
-1 can chickpeas not drained
-1 can green chopped chilies drained
-1 can diced tomatoes
-1 can tomato sauce
-1 tsp of chili powder
-salt, pepper, garlic powder, cumin, paprika<---use all, season to taste.
Toppings:
-red onion
-cheddar cheese
-cilantro
1. cook turkey and well season, drain and add to separate pot
2. in separate pot throw in all ingredients.
3. cover and simmer 20-30 minutes
4. serve topped with red onion, cilantro, and cheddar cheese
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