Meatless Monday: Crock Pot Refried Beans {vegan, gluten-free}

April 8, 2013 by · 10 Comments

crockpotrefriedbeans4

Mr. Prevention and I are creatures of habit. I have to assume most couples are, especially as the years pass by.

One of my least favorite habits of ours is declaring our “case of the Sundays” on Sunday. It never fails that at some point throughout the day, one of us brings up the impending doom of the work week. Being a glass half-full kind of person, I usually remind us both, “…just imagine if we both didn’t love our jobs!”

So true.

But even if you really, really, really, REALLY love your job…you probably love your weekends a little bit more. I do, at least. That much I know.

crockpotrefriedbeans2

I mean, this time last week I was eating a breakfast in Mexico where I didn’t have to make my usual Monday decisions like what to wear to work, if those heels will be as unkind to my feet as the last time I wore them, if I should eat breakfast at home or at work, if I should switch to decaf after cup #1 of coffee, should I wear my hair curly or straight, do I need to pack a gym bag, or should I take the highway or side streets to work?

No, last week Monday, my decisions were very much so win-win. Should I go to the pool now…or later? Should I take my People magazine, my novel, or both?

And breakfast? No decisions to be made there. Mexican breakfasts are both sweet…and savory. Mhmm. I could have butterscotch papaya pancakes and refried beans and quesadillas for breakfast. Heckyes.

crockpotrefriedbeans3

I grew up eating refried beans…from a can. I dieted eating refried beans…from a can. They resemble putty, unlike the smooth and rich refried beans I ate in Mexico. Undoubtedly, those smooth and rich refried beans were that way for a reason…likely in thanks to lard, as they are traditionally made.

When I was looking for a side to go with my Zucchini and Black Bean Tacos a little Googling and recipe adaptation lead to these. I’m always excited to share great recipes with you, dear reader…but today, these beans, THIS recipe…well, it took everything in me not to share it before now. Yes’ums, these are that good…AND that healthy. They are vegetarian, vegan (if you don’t sprinkle them with queso fresco as I did), gluten-free, virtually fat-free, and high in fiber. Plus, they’re simple and cheap to make. Win, win, win! :-D

crockpotrefriedbeans1

Crock Pot Refried Beans adapted from Queen Bee Coupons

1 small onion, chopped
1-2 jalapenos, chopped
3 cloves garlic, minced
1 Tbsp chili powder
2 tsp cumin
1 tsp paprika
1 1/2 tsp salt
1/2 tsp black pepper
3 cups dry pinto beans, rinsed
4 cups low-sodium vegetable broth
4 cups water

Directions:

Combine all ingredients in a crock pot. Cook on high for ~10 hours.

If there is quite a bit of liquid remaining, use a ladle to remove some of the liquid to reserve. Using an immersion blender, blend smooth or semi-smooth to desired consistency, adding back the liquid as needed.

Note: I removed no liquid and had somewhat thin beans, which is how we prefer them. This will vary from crock pot to crock pot, however.

Yield: 16 servings (~1/2 cup each)

Nutrition Information (per serving): 79 calories; 0.06 g. fat; 0 mg. cholesterol; 259 mg. sodium; 17.5 g. carbohydrate; 4.4 g. fiber; 5.6 g. protein; 2.0 g. sugar

Result: AMAZING and couldn’t be easier to make. The ONLY trick is the necessity for the immersion blender – I don’t see these working without. An immersion blender is worth the purchase, though…it makes the best soups…and refried beans! ;) I topped mine with some queso fresco, but going without makes these vegan and only slightly less delicious…they truly are fabulous! Enjoy!

 Plus side to this week? No early morning meetings…and I get to eat some of these beans along with my citrus chicken fajitas tonight! ;)

And…a very HAPPY 90th Birthday to my Grannie! 90!!

Be well,

sig4

Pin It
Filed Under: 100 calories or less, carb-controlled, fiber, gluten-free, guilt-free, kid-friendly, recipe, reduced-calorie, spicy, Uncategorized, vegan, vegetarian ·

Vegan Blueberry-Coconut Muffins

April 4, 2013 by · 7 Comments

coconutblueberrymuffins1

I must confess, the first sip of a piña colada poolside is a moment worth savoring and (too many) calories worth spending. I know this because Mr. Prevention and I are returning from 4 glorious days in Cabo San Lucas.

When we were researching places to go for a spring getaway, Mexico probably wasn’t our first choice. After a rather sickly honeymoon in Puerto Vallarta, we both feared the ill effects of eating and drinking. Mr. Prevention having been to Cancun, I to Acapulco, and together to Puerto Vallarta, we decided to go somewhere new.

Let me just say that Cabo was an excellent, excellent choice. We’re already looking to book our next trip back!

coconutblueberrymuffins2

Back to those piña coladas, however.

Due to the very unfriendly calorie count on drinks that come with umbrellas, I reserve their enjoyment for very special occasions only. On this 4-day trip, I’ve had only ONE piña colada…and yes, a few margaritas. But really and truly, just a few. I know that my dress pants await, as does facing the scale at some point. Vacation, to me, is still all about balance. I managed 2 workouts out of the 3 days we did not spend traveling. In all honesty, that number would’ve been 3 for 3 had I not stupidly rejected sunscreen.

Lobster. Lobster. Lobster…am I. #dumb

coconutblueberrymuffins3

Other than spending our last day reading a novel in the shade and walking like a tin man (sunburn on the backs of legs and knees is seriously, seriously painful), the trip was a huge success. I’m sure Mr. Prevention was sipping drinks poolside while I winced around our balcony, but I’m not complaining. I’m telling you, the first sip of that piña colada poolside on day #1 was worth the wait and worth any agony thereafter.

Despite my sadness over leaving heaven on earth (pictures coming soon!), Mr. P and I agree that less than a week is an ideal length for getaways. After a few days, we yearn for the return to our normalcy of healthy meals, regular workouts, our Lily girl…and maybe even work. Did I just say that?

Here’s a little piece of coconut for you to savor, and me too. I have some of these babies in my freezer awaiting my return to ease me back into reality!

coconutblueberrymuffins4

Vegan Blueberry-Coconut Muffins slightly adapted from May I Have That Recipe?

1 Tbsp ground flax seeds
3 Tbsp water
1 cup blueberries + 1 Tbsp flour
1 3/4 cups whole wheat pastry flour or white wheat flour
2 ½ tsp baking powder
½ tsp salt
3/4 cup unsweetened shredded coconut
1/2 cup coconut oil, softened
1/2 cup agave nectar
1/4 cup sugar
1 cup unsweetened, plain coconut milk

Directions:

Preheat oven to 400 F. Line a muffin tin with 12 liners; set aside.

Combine the flaxseed and water in a small dish; set aside. Combine blueberries and 1 tablespoon flour in a small bowl and toss to coat; set aside.

Whisk together the flour, baking powder, salt, and shredded coconut in a medium bowl; set aside. Combine the coconut oil, agave, and sugar in a separate large bowl and beat with an electric hand mixer until fluffy, about 1-2 minutes. Add the coconut milk and flaxseed/water mixture, beat an additional 1-2 minutes.

Add the dry ingredients to the wet and mix to combine. Fold in blueberries. Spoon 1/4 to 1/3 cup of batter into each muffin well.

Bake muffins for 25-30 minutes, or until an inserted toothpick comes out clean.

Yield: 12 muffins

Nutrition Information (per muffin): 250 calories; 13.3 g. fat; 0 mg. cholesterol; 197 mg. sodium; 31.3 g. carbohydrate; 4.0 g. fiber; 0.4 g. protein; 14.8 g. sugar

Result: Very coco-nutty! I love the bursts of blueberry and the coconut flavor runs deep throughout. In other words, if you love coconut…you’ll love these. If you don’t love coconut, you likely won’t love these! Like most vegan muffins, these were moist and thanks to the fat content, were filling!

 Back to work tomorrow…and Saturday. #vacationisover

Be well,

sig4

Filed Under: 250 calories or less, antioxidants, carb-controlled, fruits and vegetables, guilt-free, kid-friendly, recipe, snack, Uncategorized, vegan, vegetarian ·

Meatless Monday: Zucchini and Black Bean Tacos

April 1, 2013 by · 9 Comments

zucchiniblackbeantacos1

One of my best college memories was the Spring Break I went to Acapulco. I went with 3 of my roommates and we had a lot of fun. One of my roommates at the time was studying for her GRE and brought flash cards to Mexico. Unlike all of the other Spring Breakers, she actually used her flashcards.

Me? My friend Mary? Not so much. I think Mary, to this day, has gravel under the skin of her knee as proof of the good time we had. We also have pictures of our injured feet after too much walking and partying in cute shoes.

Thing things we do for fashion, right?

zucchiniblackbeantacos2

Acapulco was a blast and despite my injured feet, and Mary’s injured knee, we escaped unscathed. There was a guy we met one night who had a “run in” with a coral reef…he didn’t look so hot. Waves slapping you into a very sharp coral is clearly very painful. We pretty much stuck to the pools after that…

What I would do over and over again about that Spring Break?

The tacos. Oh yes, the tacos.

zucchiniblackbeantacos3

There was this place open 24-7 called Tacos and Beer. The menu was pretty self-explanatory…same goes for the clientele.

For whatever reason, chorizo tacos seemed to be the hit that week and man, were they good. Personally, chicken tacos are my go-to, but as the years have gone on, I’ve learned that I love just about anything in a corn tortilla with a bit of lettuce and salsa. Mexican food and Mexican flavors are, without a doubt, my favorite.

After seeing veggie tacos pop up several blogs, I took my stab at them. I added the veggies and seasonings we love most. The result? Fabulous…if I do say so myself. ;)

zucchiniblackbeantacos4

Zucchini and Black Bean Tacos

2 tsp olive oil
1/2 onion, minced
2 cloves garlic, minced
2 small zucchini, diced
1 can black beans, drained and rinsed
1 cup frozen corn
1 1/2 tsp cumin
1/4 tsp cayenne
1/2 tsp chili powder
10 (6-inch) corn tortillas

Directions:

Heat the olive oil in a large skillet over medium-high heat until hot. Add the onion and saute 3-4 minutes or until softened and translucent. Stir in the garlic and saute until fragrant, about 1 minute.

Add the zucchini, beans, corn, and spices. Cook, stirring occasionally, 6-8 minutes or until softened and hot. Serve the zucchini and bean mixture hot in tortillas.

Yield: 5 servings (2 tacos each)

Nutrition Information (per serving): 273 calories; 3.2 g. fat; o mg. cholesterol; 317 mg. sodium; 51.4 g. carbohydrate; 8.4 g. fiber; 10.0 g. protein; 3.6 g. sugar

Result: I think we were both a little surprised how much we loved these tacos. Served with vegetarian refried beans, this was a filling, low-fat, high fiber meals that stuck to your ribs, yet…felt very light. These are perfect for a quick summer meal when zucchini and corn are at their prime! Enjoy!

Have a super week!

Be well,

sig4

Pin It
Filed Under: 300 calories or less, fiber, fruits and vegetables, gluten-free, guilt-free, kid-friendly, quick meals, recipe, spicy, Uncategorized, vegan, vegetarian ·