There are tons of vegetarian chili recipes out there. In fact, I’d say it’s one of the easiest meals to render meatless. Chili is hearty and chunky by nature, so it’s easy enough to simply swap out the meat and replace it with extra beans and veggies for a meatless version. However, this vegetarian quinoa chili recipe really takes things to the next level. While some vegetarian recipes just cut the meat, this super healthy, super easy quinoa chili recipe doesn’t stop there. This clean and simple vegetarian chili boosts its nutritional and flavor profile with powerful (and tasty) superfoods like quinoa and lentils. Healthier and easier than your traditional chili, this vegetarian quinoa chili recipe is still just as rich, delicious, and comforting. Chili sin CarneMy parents, who are apparently overwhelmingly ignorant of the Spanish language, once thought “chili con carne” meant “chili with corn.” They were genuinely surprised when, after a few elementary school-level Spanish classes, I corrected them. Being generally carnivorous in their tastes, I guess they just assumed it went without saying that all chili was chili “with meat.” In their minds, there could be no alternative. Of course, there is an alternative. In fact, there are many alternatives. But of all the meatless chili recipes out there, this vegetarian quinoa chili recipe is by far my favorite. In my not-so-humble opinion, quinoa makes everything better. It adds subtle flavor, texture, and big-time health and nutritional benefits to any recipe. In this meatless chili recipe, quinoa helps beef up (not literally of course) some of the hearty texture that I often find missing in other vegetarian chili recipes. Hearty, filling, and super clean, you really can’t go wrong with this chili con quinoa (no translation needed). Did I Mention it’s Easy?We all know there are tons of benefits to going meatless, even if it’s just on a part-time basis. One extra bonus you may not have considered? Meatless recipes almost always save you cooking time. Growing up, I remember chili was a weekends only meal because it took such a long time to cook. Ready in only forty minutes, this vegetarian quinoa chili recipe is easy enough to whip up on any weeknight. But with all the same hearty chili flavor you love, this healthy meal tastes just like weekend comfort food. This chili is rich, flavorful, and filling all on its own, but that’s never stopped me from dressing it up a bit with some of my favorite toppings. Remember when I said quinoa makes everything better? Yeah, that’s true of sour cream too. Try this chili with some of my favorite toppings below. And if you have your own favorites, be sure to let me know in the comments! Optional Toppings:
Check out this video to see how to make the recipe:
Easy Vegetarian Quinoa Chili With Lentils Recipe
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Prep Time: 10 minutes Cook Time: 30 minutes Yields: 6 servings | Calories: 375 | Total Fat: 6g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 860mg | Carbohydrates: 66g | Fiber: 6g | Sugar: 18g | Protein: 20g | SmartPoints (Freestyle): 7 Ingredients
Directions
4.4.2.1
https://skinnyms.com/easy-vegetarian-quinoa-chili-with-lentils-recipe/
Copyright 2018 Skinny Ms. ® All rights reserved.
More Vegetarian Quinoa Recipes:Easy Vegan Eggplant Parmesan Over QuinoaGenerally speaking, eggplant parm is a healthier option as far as Italian food goes. Serve this vegan recipe over quinoa instead of pasta, and you’ve got a clean dish to satisfy all your Italian cravings. Quinoa Salad RecipeA tasty, go-to quinoa salad recipe. Fresh and zesty, the perfect summer salad. Follow us on Instagram for more healthy recipes! SaveSave SaveSave SaveSave The post Easy Vegetarian Quinoa Chili With Lentils Recipe appeared first on Skinny Ms.. Via https://skinnyms.com/easy-vegetarian-quinoa-chili-with-lentils-recipe/
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What if I told you that you could tone and shed fat at the same time in as little as 4 minutes? It sounds too good to be true, doesn’t it? Well, it’s not! You can build muscle and burn more fat with this Tabata workout for beginners! First we’re going to go over what Tabata style training is and the benefits that it has to offer! What is Tabata?Doctor Izumi Tabata studied athletes to see if a short duration of high intensity exercise with short rest periods would result in any great benefits. The athletes would perform 20 seconds of all out sprint (high intensity) with 10 seconds of rest for 8 rounds or 4 minutes total. His study concluded that there were a number of benefits. Tabata Training BenefitsTabata exercise provides a number of benefits. First off, intense exercise has been proven to raise our metabolism 15 times higher than that of our Basal Metabolic Rate (BMR). Our BMR is the amount of energy and calories required to simply exist (breathing, digesting, etc.) Over time, this high intensity interval training will force our body to increase our BMR in order to meet these new demands, burning extra calories in the process. This form of exercise also enables us to maintain and even build muscle mass. Tabata training places stress on our muscle tissue which tells our body to hold onto it, allowing us to maintain muscle mass. We can increase muscle mass further by incorporating weight training into our Tabata Workout. Some other benefits of Tabata Training is an increase in aerobic and anaerobic capacity which leads to in improvement in cardiovascular health, respiratory health and stamina. The fact that Tabata exercise can be done in such a short amount of time makes us more willing to consistently perform it. Studies have shown that women who practice Tabata HIIT lost significantly more subcutaneous fat than women who practice steady state cardio exercise. Are you ready to build muscle and burn more fat with this Tabata workout for beginners?A typical Tabata workout is done on a treadmill or on a track. We’re going to perform exercises that will strengthen and build our muscles. Tabata Training is recommended for women that have already achieved some level of fitness. For best results, perform 2 to 3 times a week, along with a regular strength and cardio regimen. You can choose to hold weights if you want to increase difficulty and/or focus on building muscle. The WorkoutWhat you need: A stop watch (Don’t try to count in your head.) What to do: It is imperative that you warm-up before beginning this Tabata Workout. Warm-up for approximately 10 minutes. Once you’re ready to begin, perform 20 seconds of the exercise at the highest intensity that you can. Rest for 10 seconds and perform 7 more rounds. This will take you 4 minutes total. You can always perform it for longer, but always do at least 4 minutes. We’ve included instructional videos for each exercise below.
Complete 2 rounds of each to complete 4 minutes. Alternating Jumping Lunges Burpees Jump Squats Mountain Climbers Perform this Tabata Workout 2 to 3 times a week. It’ll boost your metabolism, build muscle and shed fat! Did you try it? Let us know what you think in the comment section, below! If you enjoyed this workout try these Fat-Burning Tabata Exercises! Follow us on Facebook, Pinterest and Instagram for all of the latest fat-melting workouts! The post Build Muscle and Burn More Fat with This Tabata Workout for Beginners appeared first on Skinny Ms.. Via https://skinnyms.com/build-muscle-burn-fat-tabata-workout-beginners/ There’s a time and place for mac and cheese. Actually, there are many times and many places for many kinds of mac and cheese. Macaroni and cheese is a pretty diverse genre, ranging from gourmet options like truffle and lobster macs to mom’s homemade baked mac and cheese. But sometimes, you just need a throwback to the childhood staple that is instant stove-top mac and cheese. This 5-ingredient instant pot mac and cheese recipe will take you back to a simpler time when all you had to worry about was whether or not the babysitter would let you have seconds. Not Just For KidsI have spent my entire adult life waiting in fear for the day I grow out of mac and cheese. Growing up, mac and cheese seemed like one of very few things kids had an undisputed monopoly on. Inexplicably, adults didn’t seem to have any interest in the stuff, and that was fine by me. Mac and cheese was pure gold, and it was strictly kids only. I fully expected to grow up and one day stop liking mac and cheese the same way I expected to grow up and acquire a taste for wine and the boring TV shows my parents seemed to like. Some of those things have happened, but I remain a devoted mac and cheese lover to this day. While I’ve started to grow into some of my parents’ other boring adult tastes and aversions (cake for breakfast, for example, is starting to lose its charm) I simply can’t imagine a day where I don’t love mac and cheese. Frankly, the older I get, the more absurd it seems to me that my parents have managed to go this long without it. Maybe I just don’t have a very refined palette, but I am a proud mac and cheese loving adult. As far as I’m concerned, there are two types of people in this world: those who love mac and cheese, and liars. And I don’t even just mean special, adult-sanctioned “gourmet” mac and cheese. Sure, I love the stuff in all its forms, from lobster mac to mac and cheese pizza. But at the end of the day, I’m still as happy with a big old bowl of instant stove top mac and cheese today as I was at five years old. Some things never change. Lighten up!Then again, some things do change. Among them? My metabolism. I may still love most of my childhood favorites, but they don’t all fit into my current healthy lifestyle and eating goals. Fortunately, miracles like this instant pot mac and cheese exist to fill the void. This easy, 5-ingredient instant pot mac and cheese recipe is a lightened up, healthier version of the childhood classic I never stopped craving. I truly believe that sometimes, you just need a bowl of mac and cheese. When those cravings strike, indulge your inner child with this healthy (not too) grown-up version of that irreplaceable childhood favorite.
5-Ingredient Instant Pot Mac and Cheese
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Prep Time: 2 minutes Cook Time: 15 minutes Yields: 8 servings | Serving Size: 1/2 cup | Calories: 396 | Total Fat: 17g | Saturated Fat: 9g | Trans Fat: 1g | Cholesterol: 91mg | Sodium: 415mg | Carbohydrates: 42g | Fiber: 2g | Sugar: 2g | Protein: 19g | SmartPoints (Freestyle): 13 Ingredients
Directions
4.4.2.1
https://skinnyms.com/instant-pot-mac-and-cheese/
Copyright 2018 Skinny Ms. ® All rights reserved.
SaveSave The post 5-Ingredient Instant Pot Mac and Cheese appeared first on Skinny Ms.. Via https://skinnyms.com/instant-pot-mac-and-cheese/ Admittedly, I can get pretty snacky. Most days, I would rather eat snacks than meals. People often write snacking off as a bad habit. But there are ways to do it healthfully. Like anything, it’s all about balance. And if you swap some meals out in favor of some lighter snacking fare, there’s no reason you can’t indulge your snacking urges. I love these sweet potato black bean quinoa bites because they satisfy my snacky side. Unlike that bag of chips I’m tempted to reach for, however, these snacks are actually healthy. Between the sweet potato, the beans, and the quinoa, these bite-sized patties boast an impressive nutritional profile. Packed with protein, these quinoa bites are filling and energizing. They make for an excellent mid-morning or afternoon snack, or even a light meal. Rich with flavor and spices like cumin, paprika, chili powder, and turmeric, these quinoa bites are a zesty and flavorful snack. Definitely better than any snack you can buy in a bag. Sweet potato black bean quinoa bites are easy to make, and this recipe makes a bunch. I like to whip up a batch just to have around for when my snacking urges strike! They’re also great to have on hand to pack for lunches. Meanwhile, if you’re looking for a light and easy dinner, these mini quinoa cakes are excellent served over salad, brown rice, or your favorite veggies. An easy, delicious, and protein-packed meatless dinner option! Alternately, these sweet potato black bean quinoa bites make a super fun and healthy app. In my family, no get together is complete without a full spread of appetizers. While this is often something I look forward to, it can be daunting when I’m trying to watch my weight. I always like to try to provide some healthier options that will keep me full, satisfied, and, most importantly, away from the cheesy puffs. Served with guacamole or a Greek yogurt sauce, these quinoa bites make a great, healthy alternative to party classics like chips and dip or nachos. Meanwhile, because they’re so flavorful and delicious, guests will never even have to know it’s a “healthy” option. These fun and tasty quinoa bites are just as delicious as any other snack out there. Spicy Indian Yogurt Dip (optional)
Whisk all ingredients together and dip away! Unlike most of those snacks, however, these fresh and flavorful sweet potato quinoa bites fill you up with nutrients and protein. Whether you enjoy them as a snack, appetizer, or light meal, these sweet potato black bean quinoa bites will keep you full and focused.
Sweet Potato Black Bean Quinoa Bites
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Prep Time: 5 minutes Cook Time: 20 minutes Yields: 24 bites | Serving Size: 2 bites | Calories: 94 | Total Fat: 2g | Saturated Fat: 0g | Trans Fat: 0g | Cholesterol: 27mg | Sodium: 160mg | Carbohydrates: 16g | Fiber: 4g | Sugar: 1g | Protein: 5g | SmartPoints (Freestyle): 1 Ingredients
Directions
4.4.2.1
https://skinnyms.com/sweet-potato-black-bean-quinoa-bites/
Copyright 2018 Skinny Ms. ® All rights reserved.
SaveSaveSaveSave SaveSave The post Sweet Potato Black Bean Quinoa Bites appeared first on Skinny Ms.. Via https://skinnyms.com/sweet-potato-black-bean-quinoa-bites/ Total-Body workouts and compound movements have been proven to burn more calories because they utilize multiple muscle groups. This allows you to get your workout in and get on with your day! That’s why this 15-Minute Circuit Workout to Tone and Shape Your Whole Body will help you burn more calories, build more muscle, build endurance, strength, stamina, and shape and tone your whole body. It doesn’t take a ton of time to get active and stay fit. 15-minutes of heart-pumping, body sculpting exercise 5-6 days a week can help you earn and maintain your healthy lifestyle. When combined with a clean, well-rounded diet, this workout can be extremely beneficial. Check out these 52 Quick Weight Loss Foods that you should start incorporating into your meal plan. The WorkoutWhat you need: A towel or yoga mat (for the floor exercise) and 2 pairs of dumbbells (one relatively light pair, and one moderately heavy pair). What you do: For this workout, you will perform each compound exercise for 45 seconds with a 15 second break in between. Complete 3 rounds total for a 15-minute workout! We’ve included instructional videos for each exercise, below. Total Body Circuit
Dumbbell Squat, Curl to Press Burpee with Push-Up Jack Rows to Tricep Kick-Backs Dumbbell Romanian Deadlifts, Shrugs to Calf Raise Medicine Ball V-Ups These 5 compound exercises target the main muscle groups in your body! Exercise doesn’t have to be complicated, 15 minutes is all that you need to get a great workout in, break a sweat and build some muscle! If you enjoyed this workout, consider trying these 5 Quick, but Effective Total Body Workouts. Follow us on Facebook, Pinterest and Instagram for more workout routines! The post 15-Minute Circuit Workout to Tone and Shape Your Whole Body appeared first on Skinny Ms.. Via https://skinnyms.com/circuit-workout-tone-shape-your-whole-body/ If you’re looking to kick-start your diet plan, or make your current plan more effective, you should seriously consider increasing your diet intake. Our high fiber diet plan for beginners makes it easy to do so! If you’re not convinced yet, you should definitely read on to learn why it’s so important to increase your fiber intake. Research shows that fiber is a weight-loss powerhouse. It improves your gut bacteria and decreases your risk of heart disease and diabetes along the way. If you don’t know how to get more fiber in your diet, you’re in the right place. We explain the different types of fiber. In addition, we also make some great recipe recommendations below! Make it a Slow TransitionIn short, fiber isn’t digested by your body. Rather, it is passed through your body, cleaning it up as it goes along. Some fiber is soluble – that means it dissolves in water – but other fibers are insoluble. These insoluble fibers promote the movement of materials through your digestive system. If you’re not used to eating a lot of fiber, this type can quickly build up in your system. In this case, we definitely recommend you move slowly in increasing your fiber intake. Increase your fiber intake slowly to prevent stomach cramps and difficulty passing stool. You should also increase your water intake, especially if you’re trying to take it slow. Soluble FiberSoluble fiber attracts water and dissolves, forming a gel that creates bulk in your digestive system. This type of fiber is really well known for keeping you feeling full. That’s because the gel takes up so much space, you don’t have room for more food! This type of fiber is found in oats, nuts, seeds, barley, beans, peas, and lentils. Here are some great recipe ideas for increasing your soluble fiber:
Insoluble FiberInsoluble fiber helps move material along in the digestive system, so it’s great at aiding in elimination. It’s not only eliminating foods you eat, but it’s also ridding your body of toxins, too. This type of fiber is mostly found in vegetables (there are a lot of them, but the highest fiber vegetables are turnips, green peas, okra, sweet potatos, corn, kale, beets, and asparagus). It’s also found in whole grains, and wheat bran. To increase your insoluble fiber, try some of these recipes:
Our beginner plans don’t stop with this high fiber diet plan for beginners! We have a guide for almost everything on our Facebook and Pinterest pages, and our newsletter will keep you in the know about what’s coming up next. Check it out! The post High Fiber Diet Plan For Beginners appeared first on Skinny Ms.. Via https://skinnyms.com/high-fiber-diet-plan-beginners/ Fall and winter may be the year’s biggest baking seasons, what with all the pumpkin spice and Christmas cookies, but the warmer months have their standout baked goods, too. Spring and summer baking is all about fresh and fruity flavors. This light and fresh Lemon Blueberry Cake combines some of the season’s best ingredients. When I think summer dessert, lemon is the first place my mind goes. Lemon bars, lemon meringue pie, lemon pound cakes. It’s such a fresh and zesty flavor that just screams summer. Meanwhile, blueberries are another summertime staple. When I was little, we would always go blueberry picking toward the end of summer. We’d spend the entire month of August making delicious blueberry pies, bars, and jams. I don’t know what it is about these two flavors, but they just pair perfectly. Lemon and blueberry are both classic summer baking staples, and they’re even better together. Fresh, zesty lemon makes the perfect partner to sweet, gooey blueberries in this delicious summertime cake recipe. One of the best things about summer baking is that there’s already an emphasis on keeping things clean and fresh. While heavy winter sweets and desserts are all about indulgence, summertime recipes naturally trend toward lighter fare. This Lemon Blueberry Cake takes things to the next level with a totally clean and vegan recipe. This cake recipe uses coconut sugar, coconut milk, and whole-wheat flour in place of traditional baking ingredients. With these clean ingredients, the lemon juice, lemon zest, and fresh blueberries are free to really shine. I’ve also included an optional (though highly recommended!) glaze to top this cake with. This clean, 4-ingredient glaze is super simple and really gives your cake a little extra sweetness and lemony flavor. Just lemon juice, lemon zest, powdered sugar, and coconut butter combine to make this sweet and delicious glaze, and just a little drizzle is all you’ll need to add major flavor and moisture to this cake. One thing to note is that this cake won’t rise too much. It should just rise slightly and have a dense texture similar to pound cake. The texture makes this Lemon Blueberry Cake super versatile. It makes a perfect dessert, but its fresh flavor and pound-cake like texture also makes it ideal for a sweet breakfast bread or brunch treat. This easy, simple, and delicious Lemon Blueberry Cake is a must-have recipe for summer baking. Try it out and let us know what you think in the comments!
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Lemon Blueberry Cake Recipe
Prep Time: 10 minutes Cook Time: 40 minutes Author: Skinny Ms. Yields: 8 servings | Serving Size: 1 slice | Calories: 207 | Total Fat: 5g | Saturated Fat: 4g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 220mg | Carbohydrates: 40g | Fiber: 3g | Sugar: 20g | Protein: 4g | SmartPoints (Freestyle): 9 Ingredients
Instructions
4.31
https://skinnyms.com/lemon-blueberry-cake/
Copyright 2018 Skinny Ms. ® All rights reserved.
More Sweet Lemon Recipes:Skinny Lemon MuffinsThese light and clean muffins are a sweet and healthy way to start the day. This recipe also includes a sweet and zesty lemon glaze that can take these treats from breakfast to dessert. Slow Cooker Lemon BarsYep, you can use slow cookers for baking. If you’ve never tried it before, I’d definitely recommend starting with this recipe. These skinny lemon bars are a perfect clean version of this sweet summertime treat. Looking for more clean versions of your favorite sweet treats? Follow us on Pinterest and Instagram for more delicious and healthy recipes! The post Lemon Blueberry Cake Recipe appeared first on Skinny Ms.. Via https://skinnyms.com/lemon-blueberry-cake/ Life can get busy. Work, a packed social calendar, family, and so much more can cause you to opt for takeout or the drive-thru. But if you plan correctly, you can eat healthy all week long. And that’s where easy meal prep ideas you can prep once to eat clean all week come in handy. Meal prepping is a great way to keep your weight in check, because it requires a lot of thought. What foods do you want to put in your body for the week? When you’re busy, hunger creeps up out of nowhere, making you ravenous and putting whatever is in site, and easiest, in your mouth. The following 7 meal prep ideas will help you prep for everything from breakfast to dinner, so you never have to consider that fast food burrito. 1. Blueberry French Toast CasseroleCasseroles are a great meal prep idea, since you simply toss ingredients into an oven-safe dish, bake, and eat at your leisure! Make this recipe over the weekend, and enjoy the leftovers all week long. This recipe for easy meal prep ideas you can prep once to eat clean all week calls for delicious and healthy ingredients that keeps your French toast light and healthy, including whole grain bread, egg whites, coconut milk pure maple syrup, vanilla extract, almond extract, ground cinnamon, and fresh or frozen blueberries. Even if you’re not meal prepping, this blueberry French toast casserole recipe is great for keeping things simple and mess free when the entire family is looking for a big yummy breakfast on a weekend morning. takes all just an easier way to make a lot of French toast all at once. 2. Individual Egg & Spinach BowlsThese perfectly portioned egg and spinach bowls not only ensure you keep your portions in check, but allow for a grab-and-go meal that won’t break the calorie bank (like that processed granola bar or muffin). The individual bowls can be made the night before (Sundays make for a great prep day!), and allow for you to customize each one to your liking. Swap out the spinach for kale, or add another veggie of your choosing, or whatever ingredients you need to make you look forward to your egg bowl all week long. Eggs are rich in protein, satisfying in taste, and fill you up, which is why they’re such a popular breakfast choice, so go ahead and eat these bowls up without any guilt! The post 7 Easy Meal Prep Ideas to Prep Once And Eat Clean All Week! appeared first on Skinny Ms.. Via https://skinnyms.com/easy-meal-prep-ideas-prep-once-and-eat-clean-all-week/ Seven years ago, I weighed 340 pounds and had a 52-inch waist. My cooking skills were limited to microwaving packaged foods and boiling Top Ramen. I primarily subsisted on a “window diet,” meaning most of my meals were prepared by someone else and handed to me through my car window or the front door of my home. Then, as described in my new book, Walking with Peety, the Dog Who Saved My Life, I turned my health around by switching to a plant-based diet, and by adopting a dog and walking him for a half hour twice daily. After some trial and error, I’ve learned how to best manage a plant-based diet, and I’ve put together a list of pantry essentials for your plant-based kitchen to help you get started, too. As part of my journey to a healthy weight, I learned to prepare my own meals from whole plants. Out of season and during winter months, I buy frozen and canned vegetables to fill in what I can’t buy fresh. I always make sure my canned foods have BPA (Bisphenol A) free liners. BPA is a polycarbonate resin used in many food containers that has been linked to various health problems, including obesity, cancer and enlarged breasts in men. I also learned what bulk foods and ingredients to stock in my pantry to supplement the fresh plants I prepared, and how to cook those products. By learning how to cook my own meals and changing from a standard American diet to a plant based diet, I lost 150 pounds in less than one year, and have maintained my new 185-pound weight and 33-inch waist ever since. The main bulk foods and ingredients always stocked in my pantry include:Arrowroot powder and cornstarch:Excellent thickeners for sauces, gravies, with various uses in baking. Baking products:I have known several people to gain weight after transitioning to a plant based diet, because that is when they learned to bake. Baked goods are calorie dense foods that should be minimized or avoided if you want to lose or maintain your weight. If you aren’t trying to manage your weight, there are thousands of excellent standard and gluten-free vegan baking recipes on the Internet, just search and try the ones that look good to you. In my limited baking, I get by nicely with these products: Try-
Bread crumbs:Why pay $3 or more for bread crumbs at the supermarket, when you only need to toast a few slices of bread and drop them into a food processor or blender to make crumbs. Coconut cream:I keep a few cans of coconut cream in my pantry for use in sauces and other recipes. The difference between coconut cream, coconut “milk” and reduced calorie or “lite” coconut milk involves the proportion of water in each, so I just use coconut cream and thin as needed. Legumes:Legumes, including beans, offer excellent nutrition and high protein, and provide the full spectrum of amino acids when served with rice. Canned beans are convenient, but beans made from scratch can be made to taste better, with the lowest cost per serving of just about any meal. You can buy dry beans in bulk for pennies on the dollar compared to canned beans. As a rule, one cup of dried beans equals three cups cooked. I usually cook as many beans as I can eat in a week, since beans keep well for up to a week in the refrigerator, and almost indefinitely frozen. Dried beans yield the best result when cooked within a year after harvested. Beans cook faster, more uniformly and may be easier to digest when soaked overnight before cooking, and with salt in the water. The gaseous properties of beans may be minimized by adding a piece of kombu (seaweed) to the water before cooking. Other legumes, such as adzuki beans and lentils, cook quickly and don’t require soaking, and are great additions to soups and salads. I always keep my pantry stocked with pinto beans, black beans, red beans, and lentils. Nuts:I use cashews to make ice creams, imitation cheese sauces, and other recipes requiring a creamy texture. For best results, soak cashews for at least 30 minutes then puree with the least water possible in a high-speed blender. I also use almonds, and walnuts in various recipes. To toast nuts, preheat your oven to 350° F and spread them on a baking sheet. Different nuts require different toasting times, usually between 5 and 15 minutes. When you smell your nuts from the oven, they are done. Nuts are high in fat, and should be used sparingly, if at all, if you are trying to lose or maintain weight. Oats:Oats provide a concentrated source of fiber and nutrients and a legion of health benefits. As a breakfast food and baking ingredient, I prefer old-fashioned oats to steel cut and other types of oats. Oats are listed within the category of “gluten grains,” but as someone clinically diagnosed as gluten intolerant, I do not have any gluten reaction to oats, while I do with wheat. Buy no more oats than you can use within two months, since oats go rancid more quickly than other grains. Onions:I use onions in most of my cooking. Onions can be grouped into two main types: (1) expensive artisanal varieties of sweet onions, and (2) more familiar varieties commonly found in supermarkets. The first type, sweet onions, are usually only available from April through August, depending on place of harvest. These include the Walla Walla from Washington, “1015” from Texas, Vidalia from Georgia, and Maui sweet onions from Hawaii. Each of these onions have a fabulous light flavor. You should buy and use them for all cooking needs when in season and affordable. Common onions are marketed by color, as yellow, white and red. These common onions are available year-round, have more pungent flavors, and are less expensive than sweet onions. Store all onions outside of the refrigerator. You should store them in wire or other ventilated baskets, and away from potatoes. The ethylene gas released by each potato will spoil the other. The nutrients of onions are most concentrated in their outer layers, so peel off as little of the outer layer as possible when prepping onions for cooking. And never throw away onion peels and tops, use them to make vegetable broth as described below. Pastas:I only use gluten-free pasta, and prefer Tinkyada brand organic pasta, which has brown rice as its sole ingredient. I prefer this brand because it holds its shape wonderfully in cooking, and friends often cannot tell the difference between it and wheat pasta. Whatever brand you use, be sure to read the ingredients to avoid pasta made with eggs. I stock various shapes of dry pasta in my pantry, including penne, elbow, spaghetti, pad Thai noodles, and lasagna shapes. Potatoes:Baked, roasted, boiled or steamed, potatoes are a low calorie, high fiber comfort food with significant nutritional benefits. I only buy organic potatoes based on concerns about the toxic effect of different pesticides and herbicides used to treat non-organic potatoes. Potato skins are so nutritious and high in fiber that I leave them on for cooking. Discard potatoes that are sprouting or have green tinted skin, since that indicates the presence of a toxin that may degrade taste and cause unwanted health effects. Store potatoes in a cool, dry, ventilated place away from onions, since each emit gases that may shorten the life of the other. These are the most common types of potatoes in US supermarkets, which I use for the purposes listed:
Rice and Quinoa:Rice makes up about half of the calories consumed by half of the world’s population. I eat some type of rice almost every day, since it goes well with so many other foods. I primarily use brown rice, and use white rice only sparingly, since the process of converting brown rice into white removes most of the nutrients from the rice. A meal of brown rice and beans includes the full spectrum of amino acids, the building blocks of protein. No matter which rice you use, rinse it well before cooking to clean, reduce stickiness, and improve fluffiness. I often mix quinoa with brown rice in a 1:1 ratio to get the nutritional benefits of each grain, and enjoy this mixture as much as plain brown rice. Rice and quinoa will store nicely for about six months in a dry, airtight container. I keep these varieties in my pantry for different uses:
Sprouting Seeds:Sprouts offer one the most cost effective, concentrated nutrition sources of any food, if you grow your own from seeds. The cost of organic home-grown sprouts is just pennies per serving. Grow sprouts in one-quart Ball jars with stainless mesh screens and plastic screw tops. I consume sprouts every day in smoothies, salads and sandwiches. I always have these sprouts growing in jars next to my kitchen sink: Try-
Sweet potatoes:Sweet potatoes and yams are members of different botanical families. Because of similarities, they are often confused and mislabeled by supermarkets. My advice is to not worry about whether you are buying sweet potatoes or yam. Instead, just make sure eat them often. These are among the most nutritious of all edible plants. The more orange the flesh, the higher the beta carotene content. I keep my pantry stocked with a combination of light, orange, and purple-flesh variations. Then, I combine them in my cooking for nutritional diversity. I try to purchase organic, when possible. This makes me feel confident about avoiding pesticides and herbicides when leaving the nutrient-rich skin on for cooking. Sweet potatoes cook faster than regular potatoes. They can be ready to eat in about six minutes when microwaved whole or cut into cubes and steamed. Eat yours before they sprout, usually within two weeks of purchase. Store them in a dark, dry, cool place outside of the refrigerator. Tofu:I often hear people say that they hate tofu. When I ask why, it’s usually because they have only tried it once or twice. Their experiences are often at an Asian restaurant where it was served as slimy white chunks. I also dislike tofu served in this manner! Fortunately, after much experimentation, I have learned why millions of people around the world eat tofu every day. First of all, it’s a complete source of protein and a delicious meat alternative. Grilled, baked, or sautéed with vegetable broth, tofu can be browned and cooked without oil. By coating with arrowroot powder or cornstarch and any flour, tofu chunks can be sautéed until golden brown. Tofu is sold based on firmness and water content: Silken, medium, firm, and super firm. Tofu is a chameleon food and has little flavor of its own. Soaking tofu in a marinade for at least an hour will imbue it with the flavor of the marinade. Simmering browned tofu in a sauce will imbue it with the flavor of the sauce. Vegetable broth:Stop buying vegetable broth and make your own! Recycle vegetable tops, peels, and expiring produce to make broth rather than throw them in the garbage or composter. Keep a gallon plastic bag in your freezer. Fill it with the vegetable ends and peels you generate while preparing meals. When the bag is full, dump it into your pressure cooker, add 8 cups of water, and salt to taste. I also add a piece of kombu (seaweed) to my vegetable broth for additional nutrients and ocean flavor. Set the manual timer on your pressure cooker for 10 minutes. Next, use the quick pressure release when the timer beeps. Strain and refrigerate unused vegetable broth and use within one week or freeze. Freeze some broth in ice cube trays for small needs. Eric O’Grey is an inspirational speaker with a bachelor of science in finance from San Jose State University and a juris doctor from Emory University. Eric enjoys long-distance running with his dog, Jake; gourmet plant-based cooking; and spending time with his wife, Jaye. He is passionate about animal kindness, plant-based nutrition, and helping others reverse obesity and achieve their optimal weight and happiness. Learn more about Eric and his initiatives at EricandPeety.com and in his new book, Walking with Peety. The post Pantry Essentials for Your Plant-Based Kitchen appeared first on Skinny Ms.. Via https://skinnyms.com/pantry-essentials-for-your-plant-based-kitchen/ The Instant Pot has completely changed the way I cook. I don’t always use it every day, but some weeks I’ll pull it out at least three or four times. It just makes cooking so much easier, and clean up is a breeze! Say goodbye to simmering a pork shoulder on the stovetop all day long. Welcome into the world of perfectly cooked pulled pork in a fraction of the time. Yes, the latest and greatest appliance craze has been great for so many different types of diet plans, but these Paleo Instant Pot recipes make it easy to stay on track with grain-free, sugar-free meals. If you’re new to Instant Pot cooking, check out our beginner’s guide and this tell-all that makes it easy to understand what all those buttons are for. Then, come on back and dive into these Paleo Instant Pot recipes with us. With 45 options to choose from, you’ll have breakfast, lunch, and dinner planned for at least the next month! And, just in case you don’t know, we’ll let you in on a little Instant Pot secret: the times listed below are the amount of time you’ll need to cook the dish on the pressure setting. So make sure you budget an extra 20 to 30 minutes to let the machine come up to pressure, as well as time to allow the pressure to release. 1. Instant Pot Loaded Baked Sweet PotatoSweet potatoes are a perfect Paleo food, but we make it so much easier by cooking them in the Instant Pot. The potato only takes 15 minutes to cook, and the fillings are a breeze to whip up. Have some fun with it! 2. Instant Pot Crispy CarnitasWho wouldn’t want to have a batch of flavorful carnitas around? It’s a delicious protein to add to your favorite salad or breakfast hash, and it only takes 30 minutes in the pressure cooker. They turn out crispy and delicious, every time. 3. Classic Chicken SoupThere’s absolutely nothing more comforting (Paleo diet or no) than a bowl of chicken soup. Instead of simmering your stock away all day long, use the Instant Pot and it will be ready in 30 minutes! 4. Vegan Instant Pot Potato CurryThis nutritious Instant Pot curry recipe is not only grain-free and sugar-free, but it uses plant-based ingredients to keep it vegan. You only need 20 minutes of pressuring cooking and this delicious meal will be ready to eat. 5. Chicken Enchilada SoupSince you can’t enjoy enchiladas on the Paleo diet, have the next best thing – a 15 minute soup! This recipe is completely grain free, and it’s Paleo approved when you make your own enchilada sauce. The post 45 Paleo Instant Pot Recipes appeared first on Skinny Ms.. Via https://skinnyms.com/paleo-instant-pot-recipes/ |
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