Easy Crockpot Three Bean and Veggie Chili

  

Introduction

A three hours to dinner, what do I make kind of meal, healthy, filling recipe. Use any combination of beans you like.Major nutritional punch!

Minutes to Prepare: 10

Minutes to Cook: 3 hours on high

Number of Servings: 10

Ingredients

28 oz can crushed tomatoes
15 oz can fire roasted diced tomatoes with garlic
15 oz can strained tomatoes or tomato sauce
12 oz can Rotel diced tomatoes with chilis - medium
15 oz can black beans
15 oz can pinto beans
2 - 15 oz cans dark red kidney beans
1 cup chopped onions



1 cup chopped green peppers
3 lg stalks celery finely chopped
3 lg carrots peeled and grated



1tbs crushed garlic
1/4 cup chili powder (more or less to taste)
1 tbs ancho chili powder
1 tbs chipotle chili powder
1 tbs ground cumin
1 tbs ground corriander
1 tsp curry powder

 

Directions

drain and rinse beans, add with all other ingredients into crock pot.
Cook on high about 3 hours.

top with desired with cheese (we use Mexican blend, 2%), chopped green onions, and chopped fresh cilantro, and maybe some sour cream.

Serving Size: about 10 2-cup servings

Number of Servings: 10

Nutrition Facts Easy Crockpot Three Bean and Veggie Chili   10 Servings Amount Per Serving   Calories 260.4   Total Fat 2.1 g       Saturated Fat 0.3 g       Polyunsaturated Fat 0.8 g       Monounsaturated Fat 0.4 g   Cholesterol 0.0 mg   Sodium 1,125.4 mg   Potassium 1,121.8 mg   Total Carbohydrate 52.1 g       Dietary Fiber 17.3 g       Sugars 4.5 g   Protein 14.5 g   Vitamin A 72.9 %   Vitamin B-12 0.0 %   Vitamin B-6 27.7 %   Vitamin C 51.3 %   Vitamin D 0.0 %   Vitamin E 7.8 %   Calcium 14.1 %   Copper 26.1 %   Folate 36.3 %   Iron 35.6 %   Magnesium 22.7 %   Manganese 43.4 %   Niacin 14.5 %   Pantothenic Acid     7.9 %   Phosphorus     22.9 %   Riboflavin 17.5 %   Selenium 7.2 %   Thiamin 20.3 %   Zinc 10.3 %

Quick, easy and DELICIOUS beans and rice lunch for one!

 This is a very quick and very nutritious clean-eating vegan recipe. So quick and so delicious, you will want more! The picture doesn't do it justice.

 

Ingredients
1 cup Stahlbush Island Farms Frozen Brown Rice and Black Bean
2/3 Chopped Onions Frozen
3 tri-color baby bell peppers, chopped
2 Tomatoes on the Vine, diced
1 tsp - Efa Gold - Raw Coconut Oil
1/2 tsp Ground Cumin
1/4 tsp Chipotle Chile Powder
1/4 tsp Ancho Chili Powder
2 packsTrue Lime Powder

Directions

1. melt oil in skillet
2. add onions, peppers and tomatoes
3. allow to cook down till tomatoes release their juices, add beans & rice and spices except Tru Lime
4. when liquid is almost absorbed, add Tru Lime and some fresh chopped cilantro if desired

Nutrition data: 
Calories: 377
Carbs: 69g (Don't freak about the carbs, this is clean eating, unprocessed carbs)
Fat: 8g
Protein: 13g
Fiber: 13g

Great Breakfast Smoothie

Lots of vitamins, antioxidents, sea veggies and the kids will never know - beautifully fruity, smooth and creamy!

   

Ingredients (serves 3):

1 cup unsweetened Almond Milk
1 cup Plain non-fat Greek yogurt
3 scoops Vanilla Whey Protein Powder
3 scoops Jarrow Green Defense Super Green Foods
1 tsp Spirulina Powder (Blue-Green Algae)
2 cups Frozen Mixed Berries (I used Blackberries, Raspberries & Blueberries)

DIRECTIONS:

Easy-peasy - throw it all in the blender and blend till smooth. Enjoy!

Nutrition/serving:
Calories: 285
Carbs: 24g
Fat: 4g
Protein: 34g
Fiber: 8g
Potassium: 367g

Best ever, can't believe they're healthy, lo-carb pancakes

These are the awesome sauce! The kids gobble them up & will eat them cold out of the fridge! I think this will be our definitive pancake recipe. Don't be scared by the coconut oil! Yes it is saturated, but the fatty acids are medium chain fatty acids and are actually very healthy for you! It does not raise your LDL. The coconut plant is amazing, and it also provides antifungal properties. It also has a very high smoke point. It's a great all around oil.

INGREDIENTS:
1 cup whole grain spelt four
1 cup garbanzo bean flour
3 scoops Vanilla Whey Protein Powder (I use Market Pantry)
3 tsp Argo Aluminum Free Baking Powder
1 tsp Sea Salt (the real kind - pink!)
3 eggs, beaten (I use a local cage-free, vegetarian fed brand, but you can use Eggland Best, to0)
2 cups Unsweetened Almond Milk (give or take - to reach the consistency you like)

4 TBS Raw, Virgin Coconut Oil (put in a tsp per batch - I get 4 to a large pan, put a new spoonful before adding the batter in each batch)


DIRECTIONS:

• Add & Mix all dry ingredients with your fingers
• Add beaten egg, and slowly add milk to desired consistency
• Heat oil in the pan till it shimmers
• Drop about 1/3 ladle of batter 4 times in the pan
• Cook till golden on the bottom, and the sides are dry and the top is bubbly, flip and brown the second side
• Continue with remaining batter
• Serve with fruit compote or syrup

Nutrition per pancake (recipe makes 18):

Calories: 122
Carbs: 10g (less than half the carbs of traditional pancakes!)
Fat: 5g (this includes the oil for frying - regular pancakes 1.5g each WITHOUT the oil)
Protein: 8g (regular pancakes average 2.5g ea)
Fiber: 2g
Potassum: 145g (WOW!)

The Ultimate Mac & Cheese - Crockpot recipe

I have been on a quest for THE perfect mac and cheese, crockpot easy, creamy, cheesy, gooey,totally satisfying.I warn you, this is not low fat, gluten free, low carb... it is pure, unhealthy, fattening, Southern comfort food :)

Ultimate Southern Comfort Mac and Cheese

1# package macaroni 

Olive Oil margarine

1 med onion, diced fine

EVOO
2 eggs, beaten
2.5 cups fat-free half-and-half
1 can condensed cheddar cheese soup, undiluted
4 cups shredded sharp cheddar cheese  - I used Sargeanto 4-State Cheddar - it is awesome!

1 cup fat-free sour cream
2.5 teaspoon dry mustard

1 teaspoon salt

1 - Boil the macaroni about 6 minutes till just al dente,drain & put into a crockpot that has been sprayed with cooking spray. Stir in enough margarine to coat the noodles and give them a slight sheen.

2. Put 1 tablespoon EVOO in bottom of a large  saucepan,over medium heat. Add finely diced onion and caramelize.

3 - Add soup and half-and-half to the onion. Stir until smooth. Add eggs BEFORE the mixture heats and dry mustard and whisk until combined. Add cheese and stir until completely melted and smooth.

 

4 - Cook on low for 2.5 to 3 hours.

"Beefless" Stew

Ingredients:

1lb Seitan patties (about 3), chopped
1lg onion chopped
3 carrots, sliced into coins
6 lg stalks celery sliced (or to taste)
2lbs potatoes, peeled and diced
2 TBS EVOO
2 TBS AP flour, for dredging
about 4 cups veggie stock
2TBS low sodium sauce
2 TBS Kitchen Bouquet (or other browning liquid)

Heat oil in pan. Cut seitan patties into bite size chunks and dredge in flour, and brown lightly in oil

Add onions till translucent

Add veggies, broth, soy sauce & browning liquid, and cook till veggies tender and broth is thickened. If it's not thick enough, add a little slurry of corn starch mixed with cold water till it reaches your desired consistency.

This is delicious! I had a hankering on a very cold night, and this was perfect. Great with a warm, crusty loaf of bread, and a green salad!

Ward's Slow-Cooker 15-Bean Soup

I'm so excited (silly me) this is Ward's first post in the Grasseater's Blog! He made this soup for dinner the other day and asked me to post his recipe. He was all proud and stuff - it was cute :)

Ingredients

1 package 15 bean soup

2 whole serrano peppers, chopped

3 carrots cut into coins

1 Habenero, chopped

2 cans diced tomatoes

Garlic to taste (at least 4 large cloves)

1 tsp dried mustard (more or less to taste)

1Cayenne

1 large onion, chopped

Vegetable Stock to cover

Directions

 Combine all ingredients in a slow cooker... cook on low setting until done - about 7 hours.

Serve over rice - (we use Brown Basmati great fiber numbers and super low GI) and top with a squeeze fresh lemon over each bowl, enjoy!