13 Bean Crock-Pot Chili

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(This recipe requires the beans to be soaked overnight, so you must prepare for this one!)

  • 2 cups of Bob’s Red Mill 13 Bean Soup Mix
  • 1 lb ground beef, free range and organic, if possible
  • 1 medium onion, chopped
  • 1-14.5oz can diced tomatoes
  • *1 cup of water
  • *1-2 tbsp tomato paste
  • *Can substitute 1-8oz can of tomato sauce if preferred
  • 1-2 tbsp chili powder
  • ½ tsp dried basil
  • 1 clove garlic, minced

Wash 2 cups of the Bob’s Red Mill Soup Mix, then cover the beans with water in a bowl and soak overnight to soften (Soaking beans overnight actually begins bean germination and promotes enzyme release. The germination process is what breaks down all the complex bean sugars. Breaking down the complex sugar is a good thing as this is what gives us gas. Apparently, soaking beans overnight can reduce complex sugars by up to 60 percent. I usually use this method of soaking dried beans with exceptional results – no gastrointestinal gas.

In the morning, drain and rinse the beans. Place beans into a 5-6 qt crock-pot. Then add the remaining ingredients, stirring to mix. Cook on low for 6-7 hours or on high for 4-5 hours, or until beans are tender.

Serve with a garnish of Colby Jack cheese, either organic or vegan and a dollop of organic sour cream. Enjoy!

 

10 Minute BBQ Salmon and Veggies

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  • 2 or more boneless Salmon Filets
  • Fresh Dill (Thyme, Rosemary or Basil will do fine too)
  • One half onion
  • Olive Oil
  • Kosher or Sea Salt and Pepper
  • Fresh Vegetables preferably Squash Zucchini or Asparagus
  • A Few Tablespoons of Balsamic Vinegar

Rinse off the Salmon Filets and sprinkle the salt, pepper and drizzle olive oil over them. Top the Salmon with the Dill and sliced onion and wrap them in aluminum foil. One or two full sprigs of Dill will be enough per salmon filet. BBQ on Med to high Heat for about 10 minutes without flipping until cooked through

Marinate the vegetables in Balsamic Vinegar and olive oil with some salt and pepper. BBQ those as well until you get a little char mark, but take them off when they are still crunchy and fresh.

Serve with the Salmon on top of the veggies and enjoy!

Easy Tilapia and Asparagus

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  • 4-6 Fillets of Tilapia, fresh
  • 1 ½-2 Tsp Butter, sliced into small pieces
  • 12 oz Asparagus, ends trimmed
  • 1-2 Tbsp Olive Oil
  • ¼ Tsp Garlic Powder, or one clove of garlic minced
  • ½ Lemon
  • Season Salt

Preheat oven to 375 degrees. Place a couple of the small bits of butter and use a paper towel to spread and coat the bottom of a glass 9×13 pan. Next place the tilapia fillets into the dish. Top with the remaining butter. Then add the asparagus spears around and on top of the tilapia, drizzle the olive oil over the top of the asparagus. Sprinkle with the garlic powder and season salt (to taste), squeeze lemon over entire dish.

Cover dish and place in the oven for 25-30 minutes, until the fish flakes and asparagus is tender.

Remove and serve with a side of brown rice or rice couscous if desired.

Penne Rosa with Chicken

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Ingredients (6 servings)

  • 12 ounces gluten free penne pasta
  • 1 tablespoon olive oil
  • 4 cloves garlic, minced
  • 1 pinch crushed red pepper flakes
  • 8 ounces button mushrooms, sliced
  • 2 medium tomatoes (about 1/2 lb.) chopped
  • Salt and pepper, to taste
  • 4 cups fresh spinach
  • 1lb. free range chicken breast, sliced and cut into small pieces
  • 1/2 cup marinara sauce
  • 1/3 cup 0% plain Greek yogurt
  • 1/4 cup grated parmesan cheese

Instructions

Cook penne according to package directions, with a pinch of sea salt and a dash of olive oil. Cook al dente, or noodles will be mushy. Drain, rinse with cold water and set aside.

In a large skillet with a lid, heat olive oil over medium-low heat. Add in garlic and red pepper flakes, cook for 2 minutes or until garlic begins to soften.

Add in mushrooms, tomatoes, salt and pepper. Cook for 5 minutes, or until mushrooms begin to release their water.

Add in chicken breast. Cook until chicken is slightly browned. Remove from heat, add in spinach and cover skillet. Let spinach wilt for 2 minutes.

Remove lid and place skillet back over low heat. Add the penne, Greek yogurt and pasta sauce.Stir until sauce is mixed well and all pasta and veggies are coated. Heat until just warmed through. Divide into pasta bowls and serve topped with parmesan cheese.

Easy Black Bean Burrito Bowls

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*You can add in 4 oz. of cooked chicken or steak slices (that amount serves 1) if desired…this is one of those recipes that you add in as much as you like, but keep the rice and cheese to a minimum for a healthy meal. I am pretty sure it will taste good no matter how you concoct it!

  • Cooked brown rice (can use left overs, make it for this recipe specifically or purchase pre-made, frozen brown rice from Trader Joeʼs or Henryʼs)
  • Roasted red peppers, chopped
  • Cooked black beans (canned, liquid drained)
  • Salsa verde
  • Fresh cilantro
  • Avocado, diced
  • Lime wedgeRed pepper flakes
  • Shredded white cheddar cheese (if desired)

In a bowl, heat the rice. Top with chopped red pepper. Mix together the black beans and salsa verde in a separate bowl, and heat them up together. Pour on top of the rice and red pepper. Top with avocado, cilantro, cheese, a big squeeze of lime and red pepper flakes. Serve.

Broiled Pineapple

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  • *Fresh Pineapple, sliced
  • 1 Lime

Heat oven broiler. Place pineapple onto a baking sheet lined with foil. Place on to the rack set at the top 2/3 of the oven. Cook until brown in spots, about 8-10 minutes.

Remove and squeeze lime over the top of pineapple, serve.

*Can substitute Mango for the Pineapple

Chris Bowl

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Chirs doesn’t measure anything, so the amounts below are just suggested for you to get the “jist” of how much to put into your bowl! Don’t go too crazy with the sugary stuff or eat this too late at night…

  • 1 cup Goat Yogurt
  • ½ cup Acai Ice Cream
  • ½ cup GF Granola
  • 1 Banana, sliced
  • ¼ cup Strawberries, diced
  • Handful of Walnuts, chopped

Mix all ingredients into bowl and enjoy! It’s that simple!

Chris Snack Mix

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Chris mixes this simple snack mix in a glass bowl that has a lid. He carries it to the track and all around with him during the day for a quick, healthy snack on the go. You can keep it in an insulated lunch bag with an ice pack for freshness. Enjoy!

  • ¼ cup Blueberries
  • ¼ cup Blackberries
  • ¼ cup Strawberries
  • ½ cup Walnuts, Cashews, Almonds

Mix together in a glass dish and enjoy!

Almond Butter

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Step 1: Toast the Almonds. Amount to use will depend upon the quantity of almond butter desired.

Toasting the almonds brings out their flavor. It is not required, but will enhance the flavor of your almond butter. Preheat oven to 350 F. Spread the almonds evenly on a baking sheet and toast the almonds in the oven for about 8-10 minutes. Remove the almonds from the oven when they start to change color. Allow the almonds to cool to the touch.

Step 2: Grind the Almonds

Now that your almonds are toasted, it is time to grind them into butter. Start your food processor on high speed and slowly add the almonds through the food processor shoot. The mix will be dry and dusty, but continue processing the almonds until the oils release from the nuts and the almond butter becomes smooth and creamy, this can take up to 10 minutes. You will know the oils are beginning to release when the mixture starts to change from a dry, crumbly mixture to a smoother, creamier mixture. Use a spatula to scrape clumps off the sides of the food processor as necessary. Add salt, if desired, to taste. Scrape the almond butter out of the food processor with a spatula. Store uneaten almond butter in an airtight container and refrigerate.

The Benefits of H20

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Your body is about 70% water. Water is made of two hydrogen atoms and one oxygen atom, with the hydrogen being super-important in maintaining optimum acidity levels within the body. Approximately 60 percent of the global population is dehydrated on a regular basis with about 40% lacking the brain’s ability to properly signal it. You should be consuming about half your body weight in ounces daily (a 100lb person=50oz) Adding a pinch of unprocessed sea salt will help you drink the adequate amount of water necessary-you shouldn’t taste it, but it will give the water a nice feel in the mouth, as well reduce your trips to “la toilette”.

Here’s some food for thought: dehydration actually results in many things, but one of the biggest side effects it has is tricking us into thing we are hungry, when we are really just thirty. Water helps suppress the appetite naturally and helps metabolize stored fats. Why? The kidneys can’t function properly without water, if they aren’t working well, then the liver is taxed. The liver metabolizes stored fats for energy, but if it’s doing the kidney’s work, then it can’t function at its optimum, resulting in more fat being stored and remaining in the body-halting weight loss. Drinking water is also the best remedy for water weight/retention.

Water helps maintain muscle tone, skin tone and healthy, plump, clear skin. It also helps relieve constipation and improves endocrine gland function. It helps your natural signal for thirst to return and also helps regulate our body temperature through perspiration, which dissipates excess heat & cools our bodies.

Adults lose nearly 12 cups of water every day. 1/2 cup to 1 cup a day from the soles of our feet, 2 to 4 cups from breathing, and perspiration accounts for another 2 cups. Another 6 cups are lost in urine. The body’s signals of dehydration are frequently joint pain, stomach pain & ulcers, back pain, low energy, mental confusion & disorientation. Numerous disease symptoms respond to increased water intake.

Brain tissue is 85% water. Depression & chronic fatigue syndrome are frequently results of dehydration. Migraine headaches may also be an indicator of critical body temperature regulation at times of “heat stress.” Dehydration plays a major role in bringing on migraines, causing stress, which also causes further dehydration.

And just for the record, caffeinated beverages such as COFFEE, tea, soda, etc are not water! They actually have a reverse effect since caffeine is a diuretic pulling water from the cells.

Our body is essentially an electrical system, but it won’t work properly if the cells don’t have enough water, as they will loose their conductivity. Water does several things that benefit our body: cleanses our cells of acid waste, our blood and lymphatic systems. All-important for remaining healthy and disease-free!

Now, keep in mind, you will also benefit in other ways by consuming water! Your grocery bill will be less. You’ll be amazed how much money you save each month on drinks alone! Americans drink an average of 11.2 cans of soda pop each week or 582 cans each year. That could cost you anywhere from $200 a year or more, depending on how bad your habit is and where you are buying it! If you are a Starbucks junkie (I know a few myself!), did you know if you’re buying a latte three times a week, you’re probably spending about $600 per year? That’s a small vacation! Seems silly, right? And people think eating healthy is expensive…it costs a lot less to eat healthy and preventively than it does to fight a disease, so stay hydrated and healthy!