RECIPE: Spicy Black Bean Quinoa (Vegan, GF)

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Quinoa is a new discovery in my kitchen.

I have heard about his South American "grain" (it is actually a seed) for a long time, but I didn't get a chance to try it until I joined the local food co-op.  It is a complete protein, a good source of fiber, and a good source of calcium.

This is my favorite way to fix quinoa.  It is easy to prepare, yet versatile enough to eat warm or chilled as an accompaniment to a green salad.  Loaded with veggies and protein, low in fat, meatless, and gluten-free, it can be made for almost anyone.  The bright array of colors make it an appealing dish to serve to guests.

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SPICY BLACK BEAN QUINOA

Ingredients:

*1 1/2 c. prepared quinoa
*1/2 chopped green pepper
*1 small chopped onion
*1 clove garlic, minced
*14.5 oz. can corn, drained
*15.5 oz. can black beans, drained and rinsed
*10.5 oz. can tomatoes with green chiles, drained

Directions:

1.  Heat a medium saucepan to medium heat.  Spray lightly with cooking spray.  Add green pepper, garlic, and onion.  Add 2-3 Tb. of water and saute until onions become translucent.
2.  In a large bowl, add green pepper, garlic, and onion to quinoa. Add corn, black beans, and tomatoes with chiles.  Mix thoroughly.  Serve warm or cooled.

Have you ever made quinoa? 

My Affordable Health Care Reform

Today is a big day for healthcare in this country.

The Supreme Court of the United States ruled the Affordable Health Care Act is constitutional.  Whether they are for or against "Obamacare," nearly everyone can recognize that healthcare in our country will change as a result of the ruling today.

It is also a big day for me.

For the first time, I am posting my "before and after" pictures on my blog.  Actually, they are both "during and during," since I still want to lose another 38 lbs. and I actually started at 212 lbs. 

(My highest weight was 242 lbs., my weight immediately before birthing my son last July.  I lost 30 lbs. by the time I came home from the hospital three days later.)

The first picture is of me at 192 lbs., right before I started following the Forks Over Knivesdiet (similar to the The Engine 2 Dietand Dr. McDougall's The Starch Solution).  I had already lost 20 lbs. from August 2011 to January 2012, but I hit a plateau and lost my resolve to lose weight.  I was eating lots of protein (thinking I must to lose weight), fruits, and vegetables.

The second picture is of me a few days ago.  I hit 173 lbs., nearly 20 lbs. lost from February when I began a vegan plant-based diet. 

I'm not vegan 100% of the time, but I try to eat lots of whole grains, vegetables, fruits, and soy products a few times a week.  About once a month, I eat beef and twice a month, I eat chicken.  I eat dairy products a few times a month.

I still have a long way to go, but it is great to see the changes in my body.  By reducing 10% of my body weight, I have

• Reduced my LDL ["bad"] cholesterol
• Improved my glucose tolerance
• Lowered my risk for cardiovascular disease
• Increased my energy level
• Reduced my risk of developing type 2 diabetes

Further, by losing 10% at a slower pace, the weight is more likely to stay off since it is a result of my lifestyle change, not a crash diet.  (WebMD)

The greatest health reform that I can see is in the mirror.

I'm almost finished with the recipe for Spicy Black Bean Quinoa!  Check back today and tomorrow for this versatile gluten-free, dairy-free dish!

WIAW: Fast Food & 4 Tips to Avoid the Drive Thru

I have been eating a lot of fast food lately.

Some of the emotional triggers from my childhood have cropped up lately.  For me, these always cause me to eat greasy, sugary, salty foods. 

Sugar-Fat-Salt foods are very addictive, kind of like the way drugs affect the brain.  Read more about how these combinations fuel overeating here and here.

After a week of eating fast food at least once a day, I'm really trying to get back on track with healthy foods.

I've found these things help me decrease the fast food and other fatty, sugary foods I want to eat.

1.  Increasing the amount of fiber in foods or eating fiber-rich alternatives.  By adding ground flaxseed to foods such as cereals or even ice cream, I get full faster and don't crave unhealthy foods.  Eating quesadillas with sprouted tortillas, vegan cheese, and picante sauce gives me the salt and fat that I'm craving without cholesterol and with heart-healthy grains.

2.  Stocking up on healthier convenience foods.  When I crave fast foods, I certainly don't want to take the time to prepare anything.  Bagged salads (watch for recalls!), Dr. McDougall's instant soup and noodle cups, and low-fat, vegetarian entrees like Amy's or Archer Farms give me nearly "Fast Food" with less fat and calories.

3.  Using a calorie counter app on my android phone.  I rarely stop at a fast food joint without deciding to ahead of time.  I have made myself enter the fast foods ahead of time on my smartphone.  It is a way for me to keep in mind how many calories and how much fat I'm eating.  I don't do as much damage to my diet and health than if I mindlessly eat and consume junk food.

4.  Leaving my wallet at home.  This one may sound a little crazy, but most days the only place I drive in my car is to the gym.  Lately, I have been hitting the drive thru on the way home after working out.  By keeping my wallet at home, I can't pick up fast food!  I still take my driver's license, but if I don't have money, I can't buy food my body doesn't need.

Now, what I ate:

• The first thing I ate was oatmeal made with almond milk, ground flaxseed, pure vanilla extract, and cinnamon.  I added the fresh, diced peach after the oatmeal was cooked.  I had this ready for me when I came home from the gym.
• For lunch, I ate a Dr. McDougall's Pad Thai Noodle Cup.  These are delicious and only 200 calories. 
• I ate one parfait cup for lunch and another for a snack.  I made these ahead of time with layers of fresh blueberries, So Delicious plain coconut milk yogurt, chopped fresh strawberries, ground flaxseed, and Kashi GO LEAN Crunch cereal.  YUMMY!
• Since I was shopping all afternoon, I threw an Archer Farms Portobello Mushroom and Carmelized Onions Pizza in the oven for supper to feed my family.  I added a romaine lettuce salad with a few dried cranberries and pecans, then topped it with Annie's Lite Raspberry Vinaigrette.

All of this food is about 1200 calories and 30 grams of fiber.

How do you avoid fast food (if you are craving it)?


Come back later this week for my Spicy Black Bean Quinoa recipe.  It is vegan and naturally gluten-free!