Crockpot Chili & 30 Minute Cornbread

There's nothing more satisfying than a bowl of homecooked chili and cornbread on a chilly fall night. Or maybe on a Sunday while you watch your favorite football team. Either way, it's a simple fact that it's one of those feel good meals! And now you don't have to feel guilty for eating it! 

What's even better, you can throw all the ingredients into the crockpot in the morning, and when you come home, dinner is ready! Or throw it all in Sunday morning, and meal prep is done for the week, all you have to do is divvi it out! 

So now that I have got you dreaming about a perfect fall mean on a chilly fall evening, why don't I give you the recipes...

Crockpot Chili 

(Serves 8-10)

Ingredients:

2 cups low sodium vegetable broth

1 can diced tomatoes with juice 

1 can no salt added tomato sauce

1 4oz can diced green chiles

2 15oz cans of no salt added kidney beans drained and rinsed

1 15oz cans of no salt added cannellini beans drained and rinsed

1 green pepper diced

1 yellow onion diced

2 TBLSP and 1 tsp chili powder

1 TBLSP Italian seasoning

1 tsp hot sauce

Salt and pepper to taste 

Optional: 1 pound lean ground turkey 

Method:

1. If using ground turkey, brown it in a frying pan, then add to crockpot. 

2. Add the rest of the ingredients to the crockpot and stir well.

3. Cook on low for 6 hours.

Cornbread

(Makes one 9x9 pan worth)

Ingredients:

1 cup flour

1 cup cornmeal (try to use organic)

1 TBLSP baking powder

1/2 tsp salt

2 eggs or 6 TBLSP egg whites**

1 cup unsweetened vanilla almond milk 

1 TBLSP apple cider vinegar

1/4 cup coconut oil

1/2 cup honey or maple syrup

 

Method:

1. Preheat oven to 400 degrees and grease a 9x9 baking pan with a little bit of coconut oil.

2. Combine the almond milk and apple cider vinegar and let it sit for 10 minutes.

3. Combine the flour, cornmeal, baking powder, and salt in a large bowl.

4. In a separate bowl, combine eggs, honey, oil, and milk. Stir well.

5. Pour the wet mixture into the dry into the dry mixture and combine quickly, no more than 15 seconds. THE BATTER SHOULD LOOK LUMPY! Make sure you do not overmix the batter! 

6. Pour the batter into the pan and get it in the oven as soon as possible.

7. Bake for 20-25 minutes or until a toothpick comes out of the center clean.

**Note: for Vegan alternative use 2 flax eggs (1 flax egg = 3 TBLSP ground flax and 1 TBLSP water. Let it sit in the fridge for 10 minutes. Do this step when you do step 2!) 

#eatyourheartout

Chocolate Chia Seed Pudding!

I know what you're thinking, there's no way pudding can be healthy! But there's a new pudding in town that is an energizing pick me up! That's right, chia seed pudding! 

Today I am featuring chocolate chia seed pudding as I have had a craving for chocolate lately, but if you don't like chocolate, the recipe is really easy to change! 

Chocolate Chia Seed Pudding

(Serves 2)

Ingredients:

1 1/2 cups unsweetened vanilla almond milk

1/4 cup chia seeds

2 TBLSP Cocoa

1 1/2 TBLSP pure maple syrup

Method:

1. Pour chia seeds, almond milk, cocoa, and maple syrup into a mason jar.

2. Close the lid and make sure it's secure, then shake the mason jar to mix all the ingredients up. 

3. Put it in the refrigerator for at least 4 hours, but overnight is best! 

Serve with some unsweetened shredded coconut and almonds, and enjoy! 

Healthy Thanksgiving Side Dishes: Mushroom Marsala Wild Rice

In honor of Thanksgiving coming up, I have decided to post a side dish a week that is a healthier take on what you might normally have on Thanksgiving!

Why am I doing this? After the holiday season is over, I always here everyone complaining about how they have gained so much weight. How much they have eaten out, all the cookies, candy, glutinous feasts they've partaken in, etc. so instead of setting yourself up for the same cycle of pain that you go through every year, why not try to make it better on yourself and keep it healthier? 

Also, there are a lot of gluten free and dairy free eaters nowadays, so to be respectful to them, it's always nice to incorporate something they can eat into the feast as well. 

So today's feature is Mushroom Marsala Wild Rice. I bought the Marsala wine at Trader Joes, but you can buy it at any grocery store. You can also by presliced mushrooms to cut down the prep time. What is nice about this dish is you can make it ahead of time and reheat it easily. One less thing to cook that day! Alright, so here it goes!

Mushroom Marsala Wild Rice

(Makes 6-8 Servings)

Ingredients:

1 cup wild rice 

3 cups water or stock

1 package sliced mushrooms

2 tablespoons olive oil

1/4 cup diced onion 

1 TBLSP minced garlic

2 TBLSP cornstarch 

1/2 cup Marsala

1 1/2 cups chicken or vegetable stock

Salt and pepper to taste

Method:

1. In a pot, combine rice and water/stock and bring to a boil. Once it is boiling, turn down the heat, cover, and simmer for 40-45 minutes.

2. Fluff the rice with the fork and continue to simmer for 5 more minutes. Drain any excess water. Cover to keep the rice warm.

3. In a large pan, heat 2 TBLSP of olive oil, and add the onions, garlic, and mushrooms until tender. 

4. Add the 2 tablespoons of cornstarch and stir until it's combined.

5. Deglaze the pan by adding the Marsala wine, and stir, getting everything off the pan.

6. Next add the chicken or vegetable stock, and cook until the mixture thickens to a gravy looking sauce. Add salt and pepper to taste.

7. Stir the sauce into the rice and serve. 

To reheat, put the rice in a covered pot and cook on low, stirring frequently. 

Raspberry Chia Seed Jam

Have you heard of chia seeds before? I am sure you have as they have become a health craze and been classified a superfood. Let me tell you some reasons why chia seeds are superfood and catching so much buzz in the health and fitness world.

Chia seeds (ounce per ounce) have:

• 100% more potassium than bananas
• 200% more iron than spinach
• 100% more fiber than bran flakes 
• 500% more calcium than milk
• 700% more omega 3 than salmon
• 1400% more magnesium than broccoli 
• 500% more protein than kidney beans
• 800% more phosphorus than whole milk
• more folate than asparagus
• more antioxidants than blueberries

If those facts don't scream superfood qualities, I don't know what does! 

The best part of this little seed is everything you can do with it! Some of them include:

• Chia Eggs
• Adding them to smoothies
• Chia pudding (recipe coming later this week!)
• Homemade energy gel
• Use them for a thickener...

...Which leads me to today's recipe, Raspberry Chia Seed Jam! It is refined sugar free, easy to make, and the best part... DELICIOUS! If you aren't fond of raspberries, you can use any berry or grape you would prefer. 

Raspberry Chia Seed Jam

(makes about 1 cup of jam)

Ingredients:

2 cups of frozen or non-frozen raspberries (preferably organic) 

1/4 cup water

2 tbslp honey or maple syrup (3 tblsp if you want a sweeter jam)

2 tbslp chia seeds

Method:

1. If you are using frozen raspberries, allow them to defrost in the refrigerator first.

2. Add raspberries, water, and honey/maple syrup to a pot and bring to a boil.
3. While waiting for it to come to a boil, use a potato masher or fork to mash up the raspberries.

4. Once it is boiling, turn the heat down and simmer uncovered for 5-7 minutes, or until the mixture begins to thicken.

5. Once it starts to thicken, turn off the heat and stir in the chia seeds.

6. Allow the mixture to cool down for 10-15 minutes, pour into a mason or canning jar, and place in the refrigerator overnight.

The jam will last up to 2 weeks in the refrigerator. Will last a shorter amount of time if using organic ingredients!

Enjoy! xo

Where Do You Get Your Protein?

Image from Food Network (http://foodnetwork.sndimg.com/content/dam/images/food/fullset/2007/12/7/1/IE0213_Red_Beans_and_Rice.jpg)

Did you know meat is not the only way to get your protein? Did you also know that eggs and dairy are not the only way to get your fill of protein either? While meat, eggs, and dairy are all complete proteins, there are other ways to fulfill our complete protein intake as well.

If anyone reading this is a Vegan, I'm sure they will all agree that the most commonly asked question they get about their diet is, "where do you get your protein?" When I was solely Vegan, I was asked this question daily, so I thought it would be fit to explain how other foods when combined can make a complete protein just like meat, eggs, or dairy.

In a protein there are 20 different amino acidsthat can make a protein, 9 of which the body is unable to make itself. These 9 amino acids are also called essential amino acids. In order for food to be consider a complete protein, it must contain all of the 9 essential amino acids. Reason being, since our bodies can make up the other amino acids needed to make it a complete protein, the essential amino acids need to be present in what we eat so that the proteins can be completed. If one of the 9 essential amino acids are missing, our bodies cannot make it, so the protein chain will be incomplete.

Some foods other than meat, eggs, and dairy are considered complete proteins on their own. The foods that are complete proteins on their own are:
Quinoa
Buckwheat
Soy
Hemp Seeds
Chia Seeds

There are other foods that when combined together, our bodies are able to make a complete protein from their amino acids. These combinations are:
Beans and Whole Grains - Ex Beans & Brown Rice
Nuts/Seeds and Whole Grains - Ex Almond Butter & Whole Grain Toast
Beans and Seeds - Ex Hummus

Ezekiel Bread, which I have been a fan of forever, is also a complete protein! They make it easy for us! :)

Since I have talked about combined proteins to form a complete protein, let me also talk about the myth that is associated with it. It was believed that in order for these combinations to work and form a complete protein, you needed to eat them together during the same meal. This is no longer the belief, as it is now believed that if you eat any of the above combinations within 24 hours (give or take) from each other, your body will still form the complete protein from the combination. So if you have whole grain toast for breakfast, and black bean soup for dinner, you will still be getting the essential amino acids that your body needs.

Web MD suggests the following protein intakes:

• Babies need about 10 grams a day.
• School-age kids need 19-34 grams a day.
• Teenage boys need up to 52 grams a day.
• Teenage girls need 46 grams a day.
• Adult men need about 56 grams a day.
• Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)

So keep in mind when you or your family are getting bored of chicken, or eggs, there are other food sources that will help you achieve your protein intake daily.

:)

Pumpkin Pie Protein Waffles!

Today is a happy a day! Fall is upon us soon! All things pumpkin are coming our way! If you know me, you know I am a sucker for ALL things pumpkin. Plus, Fall is my birthday season, so it's kind of a win-win for me!

It's a crazy week for A Fat Kid At Heart; a lot of big things are happening! I am so excited to share them with you when the time is right, but for now I will keep you anticipating!

In honor of Fall starting soon, I thought I would share with you my pumpkin pie protein waffles! So easy, so delicious (as usual), and healthy! Also, for those of you that love pumpkin creations as much as I do, I scored organic cans of pumpkin purée that are BPA Free too at Costco last year! (I'm hoping they'll have them again!)

Here's What You'll Need:

1/3 cup egg whites or two eggs

1/4 cup pumpkin purée

1 scoop protein powder (I use Sunwarrior Classic Vanilla!) 

1/2 TBLSP almond milk

1-2 tsp pumpkin spice or cinnamon if you don't have pumpkin spice

Almond butter

Pure maple syrup

A waffle maker (duh! :)

Nonstick spray

Method:

1. Plug in the waffle maker to heat it up.

2. Mix together eggs, pumpkin, protein powder, milk and pumpkin spice.

3. Pour it into the waffle maker, but make sure you don't pour too much or it will overflow! 

4. Cook for about 6-7 minutes, or until golden brown and firm.

5. Top with a little almond butter and maple syrup.

So good! Enjoy!

How To Keep It Healthy While Traveling or Over A Holiday Weekend!

Whether you are traveling, going to BBQ/party, or just enjoying the day off, in our minds when we think holiday, we think food. What yummy food will we have to try when we go there? What food will be at the BBQ or party? A holiday gives us a reason to cook or eat certain foods that we associate with that particular holiday. Many different cultures celebrate with a feast, so it is only human nature at this point to associate food with holidays.

One of the most common questions I get is: how do I maintain a healthy lifestyle on vacation or over a holiday? Since I am on a plane to Chicago to celebrate the Labor Day holiday, I thought it was fit to answer this question for the masses. 

Now I think that by this time it is clear that I LOVE food. I always have, always will. However, I have developed a love for food that is healthier and more satisfying than some of the other foods I used to love. I was the pickiest eater growing up. If it didn't have cheese or it wasn't a hot dog, French fry, or potato chip, I wasn't going to eat it. I had a boyfriend in college that told me I need to start trying other foods or it wasn't going to work out, and well, I liked him, so I started trying different foods. I never thought I would love grapefruit, figs, sushi, and tomatoes, like I do now. The thing is, once you change your palette, the things you used to think were magnificent become, "eh, that wasn't that great."

Somehow, when I am on vacation or at a celebration, there are times where I forget how my tastes of food have changed. I forget about a healthy lifestyle, and I go balls out because I am on vacation. Duh! It's usually not until the trip home, that I start to regret my choices. Now, before I order or eat food, I ask myself, "is worth it?"

So how do you stay on track during these obstacles that come up in our journey towards a healthy lifestyle? The following are some eating guidelines when traveling or attending a BBQ or a party.

Traveling:

1. Are you traveling somewhere that allows you to bring snacks or quick meals?

- Just because you're on vacation doesn't mean that you don't have time to snack. Fruit, nuts, bars, allow you to remain satisfied between meals. This is especially important for when you are traveling since you tend to eat out more. Having your normal healthy snacks will allow you to eat less during those bigger meals. Quick meals for breakfast like oatmeal or yogurt allow you to start your day off with a healthy mindset that will help keep you balanced throughout the day. If your hotel has a continental breakfast, fuel up with oatmeal, a healthier cereal, a piece of whole grain toast with peanut butter, and/or some fruit!

2. Are you planning on eating out every meal?

- If you are planning to eat out every meal, then pick one meal a day that will be your splurge meal. This means that you can eat whatever you want for that meal. So if your splurge meal is dinner, you will choose something healthier for breakfast and lunch, and allow yourself to have lasanga for dinner in Little Italy. This way you don't feel deprived, and you may surprise yourself and not even want to splurge! 

3. Are you able to workout?

- I know, I know, you're on vacation, no one wants to workout on vacation! When you workout in the morning, it tends to set a healthier outlook on the rest of your day. So I know it is crazy, but what if you used the hotel gym a couple mornings that you're traveling? Or what if you went on a morning walk or jog to sightsee in a different way? Plus working out can be freeing, I love starting my day with a good workout! It will help you stay stress free AND healthier while traveling!

4. Are you overeating?

- Oftentimes when we are on vacation we tend to gorge ourselves because well, were on vacation. A vacation isn't a pass to overeat. If you are not used to eating out for every meal, or eating out at all, restaurant meals that tend to be heavier and fattier will fill you up quick, but sometimes it is hard to stop eating. In order to help overeating, along with having your snacks, split a meal with someone. If you think you are really hungry, split a meal with someone and order a side salad to start. This is a great way to make sure you don't overeat, plus there aren't any leftovers to worrry about.

BBQ/Party:

1. Have you been asked to bring something to the party?

- This is a blessing in disguise! When you are asked to bring something to the party, you know that at least one thing will be healthy! Bring your favorite healthy side dish, salad, or lean meat, no one needs to know it is healthy! If you aren't asked to bring something, offer! 

2. Is this party a lunch or dinner party?

- I see, and have been a culprit of putting off eating so I can gorge myself at a festivity. (Mainly Thanksgiving!) This could be one of the worst things you do to yourself for many reasons:

1. When you eat small meals more often, it keeps your metabolism going, which helps you breakdown your food quicker. When you starve yourself, you are slowing down your metabolism, and when you do eat, your body is more likely to store more fat in fear that it won't eat again for a long time. Both are not good outcomes. 

2. When you starve yourself all day, you tend to overeat when it is time to eat. You are so hungry that your mind doesn't want you to stop eating and can't recognize that you're full, then you get the roll me out of here feeling.

3. Also when you starve yourself, things that would never look or seem appealing to you now all look like your favorite food. Later on after you have already eaten it and you are recapping what you ate, you remember that you don't even like potato chips.

For these reasons, eat like you would normally, before you go to a BBQ or party. Have breakfast, lunch, and your snacks; starving yourself is the last thing you want to do!

3. Are there appetizers or a snack table before the main course?

- Over the years I have learned that in most cases I am going to want to engage in the appetizers, but I have learned how to appetize appropriately! ;) When you are ready to snack, grab a small plate, allow yourself one plate of appetizers, and no not a heaping plate, a public appropriate plate. Once you have finished your plate, throw it away. Do not stand around the snack table, do not get another plate. You will be satisfied, but you will have to walk away so you are not social eating.

4. Are there fruits and veggies?

- If the spread contains fruits and veggies, always fill most of your plate with them and your protein first, save some room, and allow yourself a spoonful of other goodies you want to taste. That way you get a taste of mac n cheese but you didn't fill up half your plate with it. 

Remember - Do NOT go back for seconds. Usually seconds are only eaten because you are social eating at that point, you aren't even hungry still. Grab some water instead! Or wine... ;)

Last, if there is dessert, allow yourself a special treat. If you are between two things, cut the items in half and share them with someone else. That way you get a taste of everything without having everything stay on your hips or stomach!

When it comes to drinking, stick to wine or champagne, or a vodka tonic/soda water with lime. These are the most calorie appropriate drinks you can drink. (If you must, have a light beer, but try not to avoid beer if possible!)

So now you are ready to travel or attend a BBQ/party and still maintain your healthy lifestyle! May the force be with you! 

Happy Labor Day Y'all!

Peace & Love,

Christina :)

Chocolate Chip Cookies!

Hello World,

It's Christina here, and well... I LOVE COOKIES! I especially love ooey gooey chocolate chip ones. The kind that when you break them in half the chocolate strings like the cheese in a grilled cheese. I love the smell, the taste, the crunchy outsides and soft insides. Yep, I love it all!

I tried to come up with a recipe that was a little healthier than normal chocolate chip cookies, but still delicious. I tried these cookies out on a group of guys and dolls, and they were a hit! So today, well I guess tonight, I am going to share with you my recipe for delicious (not AS bad for you) chocolate chip cookies!

What You'll Need:

(Makes anywhere from 2-3 dozen)

1/2 cup Earth Balance

1 cup packed brown sugar

1 TBLSP ground flax or chia seeds

3 TBLSP water

1 tsp pure vanilla extract

1 1/2 cups whole wheat flour

1/2 teaspoon cream of tartar

1 tsp hot water

1/2 tsp baking soda 

1/4 tsp salt

3/4 cup dairy free chocolate chips

1/2 cup chopped walnuts (optional)

Method:

1. Preheat oven to 350 degrees.

2. Mix together the TBLSP of ground flax or chia seeds with the TBSLP of water and put it in the refrigerator for 10 minutes.

3. Cream together sugar and butter.

4. Add vanilla extract and flax/chia egg and combine well.

5. Next, dissolve the baking soda into the hot water, then add the mixture and salt to the sugar batter and mix well.

6. Blend in flour and cream of tartar until there are no clumps.

7. Gently fold in the chocolate chips and walnuts (if using) to the batter.

8. Scoop the dough onto an ungreased cookie sheet and bake for 10-12 minutes of until golden brown.

9. Take the cookies out of the oven and allow them to cool for 5-10 minutes before moving them.

Enjoy!!! :)

Oodles Of Zoodles! How To Make Zoodles 3 Different Ways!

If you haven't heard, Zoodles are all the rage! Zoodles are noodles made out of zucchini. It's funny because when I was raw back in 2011, my boyfriend at the time made raw Zoodles and I thought he was out of his mind. What I didn't realize was flash forward a year later and I would be using zucchini as a noodle all the time. Flash forward three years and there would actually be a spiralizer for all your zoodle needs!

This veggie instead of pasta option is great because it is low carb, tons of vitamins and nutrients, and it is pretty easy to make. You can eat it raw or cool it. Below are the nutritional facts for zucchini, pasta, and whole wheat pasta, in that order.

This is comparing one medium zucchini to one whole serving of pasta or whole wheat pasta. 

Now I do have to say, 2 zucchinis is enough Zoodles to feed Tyler and me. Sometimes we use 3 zucchini but it is not often. Tonight I am making homemade tofu crumbles (making a new recipe) that I hope will be delicious. Top all of it with a little marinara and it will be an amazing meal! You can make it with turkey meatballs as pictured above, turkey meat sauce, or sauté it in garlic and olive oil. Those are just some of the possibilities but there are a ton more.

Today the main purpose of this blog is to show you 3 different ways Zoodles can be made!

First, you can do it by hand, julienning the zucchini with a knife. 

1. Clean the zucchini and cut the ends off both sides. 

2. Slice the zucchini length wise into slivers, as show below. 

3. Cut down the zucchini to julienne the zucchini. (Shown in the second picture below.)

Second, you can use a julienne peeler to achieve your Zoodles.

1. Clean the zucchini and cut the ends off both sides. 

2. Cut the zucchini in half.

3. Place the julienne peeler at the top of the zucchini, pressing into the zucchini and pull. (Show in second picture below.)

3. Repeat this until you get down to the end of the zucchini.

Third way to make Zoodles is by using a spiralizer. I got this contraption off Amazon for about $40.00 with PRIME Shipping. (I love PRIME!) It is easy to use, takes one minute to make a full zucchini into noodles, and takes 2 minutes to clean. If you think you will be zoodling a lot, this might be a good buy for you. If not, I would try one of the other ways first! If you end up loving them, you can always buy a spiralizer! 

1. Clean the zucchini and cut the ends off both sides. 

2. Stick the head of the zucchini in the steal metal circle, and shove the butt of the zucchini in the prongs and lock into position. Make sure there is a bowl at the spout of the spiralizer for the Zoodles to fall into. (Shown in the first picture below.)

3. Start turning the handle clockwise and the noodles will start forming.

4. To clean up, remove what is left of the zucchini and discard. Take the blade out and wash it, be careful it is super sharp! Next take the handle piece out and wash it. Then finally wash the rest of the body of the spiralizer.

The different Zoodles you end up with are picture below. From left to right, the first using a julienne peeler, second using a knife, third using a spiralizer.

If you are interested in buying a spiralizer, click on the link below to check it out!

Paderno World Cuisine Spiralizer

Have a great time zoodling!!!