Pumpkin Black Bean Soup
**NOTE: If you are following a low FODMAPs diet this is just not a good recipe to make!
|This is the consistency of “Smooth” in my opinion.|
|This is the consistency of “Smooth” in my opinion.|
Happy Hump Day everyone! I hope this week is going well for you. My week has been much better than the previous weeks, that’s for sure. Buying a new house has been a lot more stressful than I thought, and Nick is also changing jobs and starting with a new company soon, which adds to the stress. It’s a risky move, but I think it will be a good one (more information to come, as well as some updates on my own work life..more stress….).
On Monday night I made a sweet potato recipe that I found on Jessica’s blog, which I will post another day, but today it’s loaded baked potato time!
– Poke some holes in a plain potato. Pop it in the microwave for 10-13 minutes, or until it’s soft to your liking (you could also bake or boil the potato, but the microwave is much faster). Once it’s finished, put it on a plate and cut it into four sections (or you could just cut it in half).
– Prepare the avocado by slicing it on a cutting board. Cook your broccoli (I buy frozen broccoli and steam it) and cook your chicken (I like to marinate mine in a little EVOO, then cook it on the stove until it’s cooked all the way through).
– Add all the toppings in whatever order you wish. Then enjoy!
Thanks for reading everyone, and have a wonderful day!
Thanks for all of your kind comments about our new house! We clearly have a lot of work to do, but like most of you said, it’s important to stay positive and make it fun. We are really trying to enjoy every step of the way.
Did you think I had forgotten about my 2010 Cookbook?! I’ll admit I’ve been slacking, but I’m still coming up with some good recipes, which are quick, cheap, and usually very healthy. I say “usually” because some, like the recipe below, should be served with a side of fruit and/or vegetable to increase the nutrient density.
1) Spray a large skillet with PAM or extra virgin olive oil (I prefer the latter). Heat the pan to medium.
2) Place the two slices of bread on the heated pan, and top with all of the ingredients (I put a majority of my ingredients on one side, but this isn’t necessary).
4) After about 2 minutes (depending on how crispy you like your bread) flip the sandwich.
5) Remove the sandwich from the heat once your cheese is nice and melted.
Here is one of my latest random kitchen creations. I grabbed some cooked spinach, broccoli and carrots, then topped them with 3 ounces canned tuna (Albacore), 1 T nutritional yeast, 1/4 cup peach Chobani Greek yogurt (yes, I said peach!), and ~2 tsp Red Hot sauce. You know how the combination of salty and sweet is so perfect? So was this meal.
I already showed you the inside of our fridge, so tomorrow you will get a peak inside our cabinets and freezer. Our new house has a lot more storage space, so I’m a happy foodie 🙂
Now I’m diving right into today’s blog post topic:
If you’ve read any of the posts by Evan at “Food Makes Fun Fuel”, you have at least heard of grass- fed beef. Heck, you have probably heard of it anyway. Truth be told, I’ve never tried it.
A couple weeks ago The New York Times’ “Well Blog” posted a great article about the benefits of grass-fed beef, compared to grain-fed beef.
** Check out this fantastic article about the difference between grass-fed and grain fed beef; CNN.com (article) **
1/2 diced onion
1 can drained black beans
1/2 cup wheat flour
1 slice cubed whole wheat bread
1 tsp. cumin
1/2 tsp. pepper
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. salt
Canola oil for frying the onions and the burgers
Sautee the onions until they are soft to your liking. Puree the beans in a blender, or mash them with a fork in a medium (don’t make them too smooth, chunks are good!). Add all of the ingredients to the mashed/pureed beans.
Form the mixture into 6 medium sized (~1/2-3/4 inches thick) patties (or you can make them larger and make 4 or 5 patties). Add a bit of canola oil to a pan and heat the oil on medium. Disperse the oil throughout the surface area of the pan, and then fry away! Cook until they are slightly brown on both sides. Cut through to the middle to make sure they are hot inside. Then enjoy.
Tonight I am heading over to Urban Active for a couple hours, to market our services some more. As for tomorrow’s post, well, I’m fairly certain it will be focusing on body composition. What is a healthy weight and body fat? What are the factors that effect our weight status?
I have a couple things I want to say. First, I updated the list of food I eat at night, on yesterday’s post, so if you were one of the first 15 people to read it and you want a really candid view, check out the “night time eating” section again! I realized I wasn’t completely honest, so I added more foods as I thought about it more. I do more mindless eating than I thought (I paid attention to it last night), so if you’re curious, check it out.
Second, I was wrong about 1/2 cup cooked vegetables counting as 1 cup of vegetables, apparently that’s not true anymore! Yikes, I need to update my MyPyramid knowledge. It is true for some veggies, mainly leafy greens. To learn more, click here. That being said, I only counted cooked veggies as 1 cup one time, so I still reached my fruit and veggie goal.
I received a lot of questions on yesterday’s post. I tried to answer most of them, but some of you don’t have blogs so I don’t know how to contact you. Please leave your e-mail if you ask a question, thanks! If you asked about Nutritional Yeast, click the link to read more. Here are a couple of questions I received:
Q: I get really bad stomach pains occasionally from eating certain foods and have to take gas X. I don’t take it consistently because I’m afraid that taking too much gas X or beano would have negative effects on me somehow. So sometimes I just suffer through the pain! I know from reading your blog that you rely on beano and (I think) Gas x for your stomach and I was wondering what your opinion was about taking these regularly!
A: This really depends on what you mean by “stomach pain”. If it’s gas and bloating, I say take the Gas X, if it helps. But remember, Gas X will not prevent gas and bloating, it will help relieve your gas and bloating (aka, it helps you fart!). If you want to prevent it in the first place, take Beano. I really don’t think you can take too much Beano, as there is no note on the bottle as far as how many to consume in a day. It’s very safe, and very effective. Rather than being afraid to eat veggies, I say take Beano whenever you can! As for the Gas X, the box says no more than 4 in a 24 hour period. If you take Beano, you shouldn’t really need the Gas X, but if your stomach pain isn’t from gas and bloating, you may want to see a doctor.
Q: Do you follow a general calorie allowance each day? or just follow your hunger cues? how often do you work out? do you incorporate both strength and cardio?
A: I typically consume around 1700-2400 calories a day (2400 on weekends because we eat out and I usually have drinks). I don’t count calories, and I do eat by my hunger cues (intuitively!), but I have counted my calories before so I know the rough estimate of how many calories I consume. I workout 5 days a week, for 45-60 minutes each time. I do pilates and/or yoga twice a week, weights (using the band, and 8 pound weights for my arms and legs) about 3 times a week, and the elliptical or treadmill 4-5 times a week, for 30-40 minutes each time. I am also very active during the day, and rarely sit. This helps. Exercise is NOT the only thing you should do to maintain weight. If you aren’t active during the day, exercise isn’t going to make much of a difference. I stand all day, rather than sitting. If you can do that, I suggest it (I put my laptop on my ironing board!)
I love pesto sauce, who the heck doesn’t?! But I don’t always have the ingredients on hand. For my 2010 cookbook I wanted to come up with a recipe for pesto that uses ingredients that most people have in their home, which is really the purpose of my cookbook. With this idea I decided to try my own version of pesto, using dried basil and walnuts (or any nut). Thanks to my handy-dandy Magic Bullet, this was achievable.
I used brown rice pasta, which is both gluten and wheat free (yeah!). For anyone who is on a gluten or wheat free diet, I recommend this product as an alternative to whole wheat noodles. The nutrition facts are fairly similar, although the brown rice pasta has less protein (kind of a bummer if you are a vegetarian).
1/2 cup half and half **
1/2 cup soy milk
1/4 cup walnuts
3 T basil
1 T parmesan cheese
1 t olive oil
1 t garlic powder **
1/2 t salt
Throw all ingredients together in a blender or Magic Bullet, and blend!
**NOTE: If you are following a low FODMAPs diet, be aware that the half and half and garlic powder contains FODMAPs. You could use a garlic-infused oil instead, and omit the garlic powder, but if you’re lactose intolerant the half and half may cause problems. Look for a dairy-free half and half or take a Lactaid pill if you want to try this recipe!
(includes the pesto sauce plus 1 cup whole grain pasta)
I served it with my turkey meatballs and a side of spinach and green beans.
I may or may not post tomorrow, as I really need to catch up on reading all of your blogs! I am getting behind again since I will only allow myself to read 15 per day.