Pretty Darn Healthy Enchiladas

So I got this McDougall Quick and Easy Cookbook from one of my clients who so generously and sweetly gave it to me. We both have a passion for cooking (hers having a more professional side of actually owning a restaurant) and so one day she gave this book to me as a gift “just because.”

And she specifically pointed out a recipe, “Spanish Rice Enchiladas.” As usual, I diverted somewhat from the recipe because I think you should make each recipe your own. I ended up making another batch right after because Chris was still hungry for more. Check it out–it made for two meals for two!

I ADDED CHEESE

Prep Time: 10 minutes
Cooking Time: 30 minutes
Serves: About 4-6 normal people (makes 10-12 enchiladas)

Ingredients

1 cup rice (cooked, I use a rice cooker)
1/2 yellow onion
5 oz. spinach
beans of your choice (we had white)
1/4 cup water
1 tbsp soy sauce
1 tsp cumin
1 clove garlic
1/4 block cheddar cheese (can be any kind but I lurve cheddar)
10 to 12 corn or flour medium tortillas (we used both kinds)
1 can enchilada sauce (16 oz)
salt & pepper
avocado (optional)

Directions

Pre-heat oven to 350 degrees
Chop up that onion. Doesn’t have to be fine pieces, but small enough to eat comfortably in the enchilada

Put the water and the onion in a saucepan and stir. I put some garlic in there too. Heat the onions up until they’re soft
Once onions are soft, put the spinach in the saucepan. I added some salt and pepper here to season it up because I love flavor.
Grate a good amount of cheese, depending on how cheesey you want your enchiladas

Once the spinach is softened, take the saucepan off the heat.
Stir in the rice, cumin, and soy sauce. Make sure it is all mixed around so it’s well-balanced

Pour 1 cup of the enchilada sauce on the bottom of your casserole dish
Put the rice-onion mix and cheese down the center of your tortilla

Roll the tortilla and have the folded side placed down. Keep doing so until casserole is full like sardines in a can.

Pour the rest of the enchilada sauce atop the enchiladas
Put in the oven for 30 minutes. This number worked perfectly for me. Just make sure the tortillas are cooked and the cheese is melted, which it most certainly should be
If you’d like, which I always do, chop up some avocado and put it on top

They are messy and delicious. The above picture is the second batch I made after Chris still wanted more. It’s that easy to do. We got to enjoy them while watching a great episode of Chopped All-Stars, where our girl Sunny Anderson won. Anyways, this is a quick, DELICIOUS (seriously) recipe full of fiber and protein to enjoy with others. And there will probably be leftovers too, just don’t eat them 30 minutes before a workout like I did the next day.

Drool attack

BONUS KITTY PIC

Sajah and I both cried while I cut up the onions. For some reason, Nymeria didn’t. I felt so bad, but didn’t think I should give him human eye drops.

Cheers!

Apr042013

Spinach Feta Pie Recipe [NO CRUST]

This is another one pointed out to me by Mary Kate and it took two tries to get it just right. The second try was delicious and I hope to make it again and again–it’s healthy, nutritious, filling, and yummy! Though the ingredient list may look long, it really does not take much time at all! The recipe comes from here . Check it out:

Prep Time: 15-20 minutes
Cooking Time: 20-25 minutes

Ingredients

10 oz frozen spinach
1/2 cup scallions
2 tbsp dill
2 tbsp parsley
1/2 cup feta
2 tbsp grated cheese (something akin to Romano, Parmesan, etc)
1/2 cup whole-wheat flour
1 tsp baking powder
2/3 cup milk
1/2 tsp salt
2 eggs

Directions

Pre-heat oven to 400 degrees and oil up your cooking pan (I used a bread tin)
Thaw out the spinach. Cut up the dill, parsley, and scallions.

Beautiful chopped herbs/veggies

Mix the feta, parsley, dill, spinach, scallions, and grated cheese into the pie/bread dish

Beat the two eggs
In a medium bowl, mix the flour, baking powder, eggs, milk, salt, and olive oil

Pour into the pie dish with the rest of the ingredients and mix it around. Feel free to put in some pepper or other spices in that you would like as well

Ready for the oven

Pop it into the pre-heated oven for 20-30 minutes. Mine took closer to 30 minutes. Just keep checking on it to see if, when you put a fork in the center, it comes out clean of batter.

And that’s it! It takes no time at all to whip up and it’s a very rewarding meal to cook. Try it out–and you can even use fresh spinach too, depends on what’s best for you. Cheers and enjoy!

BONUS KITTY PIC

Ridiculously cute picture of Nymeria

Mar252013

The Easiest Healthiest Dessert Recipe Ever: Sweet Baked Pears

I really need to cut down on these title lengths. Anyways, to the recipe. I discovered this recipe through a program I work with at the YMCA, called MEND. It’s a free program to fight childhood obesity and change the lifestyle to a healthy one at home. It’s been very successful! During each session, the participants get a MEND “cookbook”–a compilation of MEND-friendly (aka HEALTHY) recipes. This is from there. This is a guilt-free recipe. It’s basically fruit, cheese, and cinnamon. ENJOY!

Finished product

Prep Time: 5 minutes
Cooking Time: 20 minutes

Ingredients [serves 6-8 people]

6 pears (if you’re less-hungry people, you can use less)
1 1/3 cup ricotta
1 1/2 tbsp cinnamon
2 tbsp agave nectar (or honey)
1 1/2 tbsp vanilla extract

Directions

Pre-heat oven to 325 degrees
Wash the pears and cut them into halves

Scoop out the seeds and most of the middle

Put the pears on a baking sheet (no oil required) and put in the oven for 20 minutes
Let’s now turn our focus to the mixture. Put all the other ingredients (ricotta, vanilla extract, cinnamon, and agave/honey) into a small-medium bowl and mix! Feel free to taste

Put the mixture into the fridge to chill until you serve.
Take out the pears from the oven after 20 minutes
When ready to serve, put dollops of mixture in the hollowed part of the pears!

And that’s IT! Seriously amazing, delicious, and you don’t feel bad eating it because there isn’t any crap in it. This is a recipe I will be frequenting. I whipped it up very quickly after a gym session before we went to a friend’s house for dinner–it’s amazingly simple for how delicious it is. Enjoy!

BONUS KITTY PIC

Someone’s sleepy…

Mar222013

Eatery Review: Piece, Love, & Chocolate

We came across this adorable Boulder eatery while enjoying a nice warm night (compared to the winter we’ve been getting). We were actually strolling around after a dinner, wanting more food (the name is HUNGRY and Fit, remember?) and we stumbled upon this cute joint. I’ve passed it before and always wanted to step in. So we did.

The outside of this adorable place…hard to see but they have little tables and chairs to sit at

As soon as I stepped in, I was reminded of my friend, Mary Kate, and her mom who owned a candy shop. Same smell, but instead of being Irish themed, this was allllll about chocolate. They had some chocolate brownie samples out (I am the absolutely sucker for samples of any kind, it’s a problem), which were delectable! I may or may not of had more than one–oops. While Chris looked over the goodies, I looked around the rest of the shop–there was so much going on.

They had every kind of chocolate you could imagine (some of it pricey, but probably because it’s all homemade) and the whole theme was centralized around the Southern Americas where cocoa comes from. Really a great experience. Eventually, after exploring the little shop (when you walk in, you can see the kitchen in the back), we decided on a hot chocolate for me and two cookies for Chris.

The hot chocolate was a mild flavor, free of any added sugars or nonsense–perfect for keeping me warm on the walk ten blocks home. The cookies were also good, we got a regular and a gluten-free, both tasted homemade. We would love to come there when they bake them fresh!

So if you’re in Boulder, and you’re out to town on Pearl St. or Spruce, stop by this adorable candy, chocolate, and goodies shop. I know we will again. I’m eager to try more treats!

Cheers! And as always…stay hungry and fit!

BONUS KITTY PIC

Cuddle monsters

Mar202013

Jodi Boylan’s Amazing Irish Soda Bread

So, yes, this is going to come back to Mary Kate again. You probably think I’m obsessed with her…which I kinda am, but it’s cool. Mary Kate and her family really brought me into the Irish culture which I am now in love with so I’m very thankful to her for that. But I’m here to present Mary Kate’s mother’s (Jodi) amazing soda bread recipe. Last year I baked a soda bread (not her recipe) and it came out botched, so I was so so happy with this recipe and it came out beautifully this past Sunday. I take absolutely zero credit for this one, it is all Mary Kate’s mom. Try it out–you will definitely want to save this one!

Jodi (or Joj) with Packie, one of her five children

Prep Time: 12 minutes
Bake Time: 50-55 minutes

Ingredients

2 cups flour [I used 1 cup whole wheat flour, 1 cup regular–Mary Kate’s idea, came out wonderfully]
3/4 cup sugar
1/2 stick butter [softened]
1 egg
3/4 cup buttermilk
1/2 tsp baking soda
1/4 cup raisins, craisins, chocolate chips [any of the extras you want to throw in]

Directions

Pre-heat the oven to 350 degrees
Grease up a bread pan
Mix the two flours, the sugar, and the butter together in a medium or large-sized bowl

Beat the egg and then put it into the flour/sugar/butter mixture

Pour in the buttermilk
Add the baking soda

Now fold or throw in any of the additives that you want. For my case, I just used raisins. I didn’t exactly just to 1/4 cup, I just sprinkled them on as I folded them in so that there were plenty spread out

Gently pour and spread into the bread pan, making sure it is even so it rises properly

Pop it into the oven (remember 350 degrees) and wait a dreadful tantalizing 50-55 minutes for it to bake.

And there you have it. A simple recipe, but an absolutely scrumptious one. I found myself wanting more after Chris and I finished the leftover loaf that Monday. This delicious soda bread does not require St. Patty’s Day for it to be made, make it any day for a delicious, semi-healthy treat! Give your thanks to the wonderful, beautiful Jodi!! Cheers!

Yummm

Mar182013

Happy St Patrick’s Day!

Top o’ the mornin’ to ya!

Alana getting into cooking/cleaning mode

Yesterday we had the privilege of celebrating one of our favorite Americanized and distorted holidays. This year we were lucky enough to have it fall on a Sunday, so we decided to hold a little celebration since we are so far from our homes. I’ll try to make this brief because I’m still pretty full.

Kittens hoping for some scraps

We woke up early and headed to do a few chores. Target for prescriptions, King Soopers for groceries, Marshall’s for another large pot, and Sprouts for produce. We already had corned beef from the day before. Five pounds of it… for three omnivores and four vegetarians. Whoops.

Our grocery trip

We cleaned the house and I threw the mixture of corned beef, cabbage, and potatoes (not telling you the secret recipe) around 11:00 a.m. We started eating at 3:30 p.m. Alana made a very good Irish soda bread with her friend’s mom’s authentic recipe AND a spinach-feta pie-like dish. We also had some good Irish cheddar cheese, jack, and cranberry goat cheese with matzoh. That’s right… straight from Jerusalem.

Our tunes for the day…

For drink, we were provided with George Killian’s irish Red, a nice refreshing light tasting beer to compliment the dishes. (I know nothing about beer.) Afterwards, I made vanilla Bailey’s milkshakes for dessert. We Skyped with family, chatted and caught up with one another, and gave the kittens tons of attention. All in all it was a very fun time together. Thanks to everyone for coming and everyone that celebrated this holiday the right way!

remnants of milkshake

Kitchen hit by tornado

Even after a feast like this one, stay hungry and fit!

Mar132013

Post-Workout Protein Oatmeal

So I came back from my workout at an odd time, around 11 in the morning. Hmm, I want something to sustain me for a bit, and smoothies never do. Wait, didn’t my protein powder bin say to try it in cereal? Well, oatmeal is a cereal…hmmm. And here we are with a oatmeal recipe loaded with protein. It was actually really good, once you got used to the texture. Really delicious and healthy. Try it out!

Prep Time: 7 minutes?

Ingredients

1 cup water
1/2 cup oatmeal
1 scoop flavor-less whey protein [I use Jarrow’s]
4 strawberries
6 dates
1 tsp cinnamon
1 tsp agave nectar

Directions

Get cup of water to boiling
In advance, cut up dates and strawberries

Add in oatmeal and turn down to simmer
Once oatmeal is starting to cook, put in some cinnamon
After you stir in the oatmeal, pour in the whey protein powder and stir. By this point, you definitely want to keep an eye on it because it will stick much easier

Once you stir in the protein powder, pour in some of the agave nectar in for a touch of sweetness

Throw in a few dates and strawberries in (but not all of them) to heat into the oatmeal
After a minute, take out and serve into bowl

Put the rest of the fruit on top and you’re done!

I think this took me about 7 minutes total and it filled me up with excellent nutrients: fiber, protein, and carbs! If you want, you could even try putting in a flavored protein powder, up to you!

Cheers!

Mar122013

Grandma Powell’s Iowa Casserole

I prompted my Grandma, who lives in Iowa, for a recipe called “Iowa Surprise.” However, she returned with a delicious, simple, very Iowan casserole recipe. I was definitely game to try it! I had most ingredients and the others I needed to buy only cost me $5. What a deal for a full casserole that is plenty to fill both of us! I made a few alterations, some by mistake and some on purpose. Big Note: I made half of this vegetarian for me, and half with meat. Check it out and enjoy.

The Powell Family at our last reunion…you can find Grandma Powell sitting front and center

Prep Time: 15-20 minutes
Cook Time: 50-75 minutes

Ingredients

1#bulk pork sausage
1 cup cheese [only for vegetarian edition]
1 (16oz.) can cream-style corn
3 eggs
1 cup panko [I used panko instead of said recipe’s bread crumbs because all the others had high fructose corn syrup in it]
1 cup 1% milk
1/2 white onion
1/2 tsp salt
dash of pepper
1/4 cup ketchup
red pepper

Directions

Pre-heat oven to 350 degrees
Okay so I think I got this part wrong, but what I did is get raw pork sausage and just browned it, when I think I was supposed to get already-cooked pork sausage. Either cook the pork sausage, or start putting the cooked sausage in large mixing bowl. [Note: If you’re doing the vegetarian step, ignore the meat and put 1 cup shredded cheese in, instead]

Chop 1/2 white onion into finely diced pieces and throw them in with the meat.
Combine the salt + pepper, canned corn, panko bread crumbs, milk and eggs into the large bowl
Put mixture into casserole dish

half veggie/half meat. Doesn’t look too appetizing at this point

Cut the red pepper into rings and place upon half the casserole. At the same time, smear the ketchup across the other half

Put into oven! Mine took about 65 minutes, just keep an eye on it after 50 minutes and test it for sturdiness

Hot n ready

It was very filling and very enjoyable, and we have leftovers for tomorrow too! Thank you, Grandma!! Hopefully next she will send me her pie recipes…probably wishful thinking.

BONUS KITTY PIC

Sniper shot of Sajah asleep

Mar112013

Peanut Butter Oat Bars

This is such an easy delicious recipe. Mary Kate sent this recipe to me–I altered it a little bit and boy is it goooooood. And it’s such an easy recipe, I whipped it up extremely fast. And there’s no added sugar that you have to pour in, making them healthy little things full of protein. Look below for the recipe and directions. This is one you won’t want to pass up and you only need about 25 minutes to do it.

Prep Time: 7 minutes
Bake Time: 18 minutes

Ingredients

1.5 cups of oats
1/2 cup of all-purpose flour
1/3 cup of agave nectar
1 egg
1/2 cup smooth peanut butter
small handful of chocolate chips

Directions

Grease a baking sheet and pre-heat oven to 350 degrees
Mix the flour and oats together

Go ahead and put the wet ingredients in (the egg, peanut butter, and agave nectar) and mix
Fold in some chocolate chips

Spread out on the baking sheet

Ready to bake

Bake in the oven for 15-18 minutes (mine took 18). You want it to bake until it starts to brown slightly

Wait until completely cool to cut and serve.

Enjoy! And as always…stay hungry and fit!

Mar072013

Alana’s Almost-Tropical Smoothie

Since Chris got me some flavorless protein powder for V-Day, I was ready to hit up the smoothie-making business. One day after a workout, I decided I wanted to break the seal and use the new protein powder, instead of a new expensive gross (in my opinion) one that Chris got. Unfortunately, we didn’t have a ton of smoothie fruit in the house (I mean strawberries, bananas, blueberries, etc.), but we still had some of our staples. So I whipped this together, giving Nymeria and Sajah scraps of fruit along the way.

Ingredients

1 scoop Jarrow’s whey protein
1/2 cup milk (I really didn’t measure this)
1 banana
4 clementines
ice

Directions

Put ice and milk in blender, ice crush!
Put in the scoop of protein powder
Break the banana and half and add in. Peel the clementines and add in, whole or cut
Blend until smooth!

blending blending blending

And enjoy! Makes about two servings, I couldn’t finish all by myself so I saved it for later. I call it almost-tropical because we didn’t quite have the pineapple or guava or passionfruit to kick it into tropical gear. But this tastes great anyhow. Feel free to mix and match with whatever fruit or protein you have. Cheers!