Insanely Easy Tortilla-less Enchilada Casserole/Soup

Confession: I totally thought this recipe would be paleo when I was throwing everything together. Ooops. Shows you just how much I know about paleo things...

It IS however grain, meat, soy, and nut free so that has to count for something, right? And it could easily be made vegan with a substitution for the cheese (I suggest nutritional yeast, because vegan cheese totally weirds me out. Like, it melts, but it's kind of rubbery... and people ask me why I don't go vegan :) )

Basically, I just now learned that people who are fully paleo do not eat any dairy or beans (though they do eat eggs). Now, for someone like me, who is vegetarian, that's pretty problematic. Yes, I suppose I could eat the world's supply of eggs for my protein, but honestly, eating half a dozen eggs daily is not my first choice. I'm happy sticking with my milk and cheese, because I know my diet works for ME and that's the important part. Plus, as a true animal lover, I don't think I could ever go back to meat, even humanely raised. But let's just stop there. On to the more interesting (and delicious!) things.

I was feeling really lazy today, but after whipping together quesadillas for dinner for the last four few nights, I knew I needed to put in slightly more effort in. Plus, there was a can of black beans in the pantry just calling my name. Enter...enchiladas!

This recipe essentially just asks you to chop, mix, and bake. No pre-sauteing, no complicated, tedious assembly. Plus, if someone WANTS tortillas, they can easily just scoop the mixture into some post-baking. Those who don't aren't obligated to have any. It's a win-win for everyone! And, it can also be eaten from a bowl as chili/soup!

Enchilada Soup- serves 2-4

1 can Enchilada Sauce (I used mild Old El Paso)

1 can low-sodium black beans (DO NOT DRAIN)

1 small white onion, chopped

1/2 green pepper, chopped

1 red bell pepper, chopped

1/2 cup chopped mushrooms

Optional: other veggies or beans

Cheese (cheddar or American) to top

1. Pre heat oven to 350 F.

2. Combine all ingredients in a pan (9x9 or 9x13)

3. Bake 20-30 minutes until warm and melty.

4. Eat as soup or tortilla filling!

Linking to the HOST

Samoa Cookie Smoothie/Shake

So, my last post was focused on the lovely birthday cake that I made for my lovely, Samoa loving sister (link there). Bottom line? I seem to have been swallowed in a caramelly, chocolatey, coconutty phase. With the cake neatly polished off and not a single crumb in sight, I knew I was going to have to return to square one to satisfy my cravings (our neighborhood seems oddly devoid of door-to-door girl scouts. Where are they when you need them?)

And, since I am completely in love with smoothies that basically taste like milkshakes (oh, the magic of frozen bananas!) I thought, "It's time food a protein smoothies...samoa style."*

*I don't think I actually literally thought this. My mind went something more along the lines of "Ahhh, Hungry!! FEED ME!!" I get grumpy without my snacks.

It looks a lot more chocolatey than it actually is (I didn't want the chocolate flavor to overpower the caramel and coconut), but trust me on this: it's a keeper in my long smoothie line up. Psst... it's only 120 calories, too! You could probably only eat about 2 actual samosa for that amount, and feel a lot less satisfied!

SAMOA COOKIE SMOOTHIE

(this recipe could easily be double for a more hearty post-workout snack)

1/2 frozen banana

2 T. fat free cottage cheese

1/3 scoop vanilla whey

1/3 cup almond milk (add more for thinner)

5-6 ice cubes (add more for thicker)

1 tsp. cocoa powder

1 drop butter extract (optional)

2-3 drops coconut extract

1.5 T. Torani sugar free salted caramel syrup

Pinch Xantham gum

Blend everything but the gum until smooth. Add the gum to thicken it up and blend again until you reach desired consistency. You can always add more banana/ice/cottage cheese to make a larger volume/ thicker shake.

I topped it with coconut to make it look pretty :)

Are you hungry thirsty now?

Healthier Samoas Cake

It was my sister's birthday this weekend, and I really wanted to make it special. So, what did I do? Cooked of course! I wanted to give her a beautiful, delectable cake that she would salivated over. Literally. Okay, maybe not, but still.
Ever since we were little girl scouts in our cute little brown vests, her favorite cookie has been the samoa. (Mine is a tagalong, in case anyone is curious, which you're probably not) Shortbread covered in caramel and toasted coconut, drizzled with chocolate...I'll admit, it's pretty yummy. (Still doesn't beat chocolate and peanut butter in my opinion thought!) So I decided I'd try and make a cake to rival that cookie!

It's not a super great picture, I know, but it truly doesn't do the cake justice. It is just an iPhone camera after all though, so be sure to reserve judgement until AFTER eating it.

And, bonus, you can eat more than one slice without feeling TOO guilty, because I decided to healthify it just a little!
Normally, a butter and sugar-laden cake dripping with dulce de leche, sweetened coconut, buttercream, and chocolate would certainly put a dent in your daily calories...I don't even want to know how many a single slice has. This, on the other hand, is in no way low calorie, but for a cake it's pretty darn good as well as having significantly less fat, calories and sugar than the traditional version.

Move over girl scouts, samoa cake is coming to town!

HEALTHIER SAMOAS CAKE

1 box sugar-free devil's food cake mix

1 can (12oz) diet coke

25-30 pitted dates, soaked in water

Pinch Salt

 2 T. Torani Sugar Free Caramel Syrup

1 cup unsweetened coconut flakes

1.5 ounces dark chocolate

1/2 T. Light Margarine or Butter

1. Grease a Bundt or angel-food cake pan WELL and preheat oven according to package directions. You could also make it as a regular cake, but I think this looks more fun.
2. Mix cake mix and diet coke in a medium sized bowl until all lumps are gone. Pour into greased pan and bake as directed (it may take a few extra minutes than 'normal')
3. Meanwhile, put the dates, caramel syrup, a pinch of salt, and about 1-2 Tablespoons water in a food processor and blend well until there are no chunks and you get a thick, caramel-like paste. You may need just a bit more water, so adjust as necessary.
4. When cake is done, spread coconut flakes on a cookie sheet and toast in oven, about 5-7 minutes. Check on them frequently and "stir" or move them around often because the coconut will burn easily! You want it to get lightly tan but not too crispy
5. When cake has cooled, take it out of pan and frost using the date caramel you made. Then cover it with toasted coconut. Melt chocolate and butter in microwave 30 seconds, stir, and microwave in 10 second intervals until melted. Pour in stripes over cake, like on a samoa cookie.

That's it! The entire cake has about 2600 calories (like I said, it's not light by any standards), but compare that to this samoa cake, which has a whopping 7,850 calories for the entire cake!! That's a lot, so even a modest slice probably has 300-400 calories. My cake has only 1/3 the calories, so even with a pretty large slab you get about 200 calories and all the delicious flavor! Take that!

Hazelnut Mocha Frappacino Smoothie

In case you couldn't tell, I've been on kind of a smoothie kick. They're a great way to sneak in some extra fruit, protein, and, if you can handle it, veggies…Unfortunately, green smoothies just weird me out, so either I need to buy an opaque cup and blender to make them with, or I'm just sticking to the tried and true.

And since I'm a poor college student who is still using her iPhone as her blogging camera… well, I think you can probably guess which of those choices I'm opting for. But hey, I love salad, so I make up for it right?

Evidently, salad loves me right back. Pictured above is a nice little combo I got at a falafel place in Cambridge, MA- plain old green salad topped with enough hummus to make even ME happy (and it was AMAZING hummus. So creamy. I need a recipe) and 4 huge falafels! Plus, a smile, which is priceless in my book.

These past couple of days I have been craving Starbucks HARD. Despite the less-then-optimal weather conditions, this girl is in need of a nice cold frappacino. My dirty little secret… that's the only thing I ever order from Starbucks. Can I really call myself a coffee snob? I'm a fake ! *dramatic sob*

Well, on to the recipe. Coffee snob or no, it's delicious. It's so thick and creamy that I wanted to call it a shake, but it's also a candidate for a smoothie, AND a frappacino. I was going to make the title some ridiculously long thing, but that's neither her nor there (okay, it was going to be Smoothakacino. There. I said it.)

Hazelnut Mocha Protein Frappacino

1 packet instant coffee grounds 

6 large ice cubes (probably a cup?)

1/2 frozen ripe banana

2 T. cottage cheese

1/2 cup almond milk

1/2 scoop vanilla whey powder (or chocolate)

1/2 T. dark chocolate cocoa powder

2 T. Sugar-Free Torani Hazelnut Syrup

Pinch Xantham Gum (can omit, but will be icy)

Blend everything but the gum together until smooth. Add the gum and blend until thick. You can always adjust the amount of ice and milk to suit your preferences

Slurp that sucker up and enjoy! It's about 150 calories and 15 grams protein!

Oatmeal Cookie Smoothie

Some days, you just need a refreshing glass of… cookies?
I tend to hate making recipes that I claim taste "just like" something else, because I never want to disappoint someone who is really craving the real thing. But this time, I'm confident enough to say that this smoothie is basically COOKIE IN LIQUID FORM!

Doesn't that look good?

I have been trying to eat more protein shakes lately because I'm trying to boost up my protein intake, so I thought I'd do a little bit of experimentation with my beloved blender. I wanted something thick, creamy, sweet, and of course, not chalky. If you like oatmeal cookies, I think you will love this, too.

*Note: I didn't really measure things before tossing them in the blender today, so these ingredients are just estimates! You can tweak as you like!

OATMEAL RAISIN COOKIE SHAKE

1 frozen banana, broken into chunks

2 T. rolled oats

2 tsp. raisins

1/3 cup low fat cottage cheese (you can't taste it, honest!)

1 scoop vanilla whey powder

1 packet stevia

Dash Cinnamon

1/2-1 cup almond milk

3 ice cubes (I used frozen almond milk so it doesn't dilute)

1/4 tsp. xantham gum (optional, for thicker shake)

Blend it all up until it's nice and thick and creamy! I topped mine with some more raisins and granola for a little bit of a crunch! Slurp it up and try not to get a brain freeze! This smoothie is full of muscle-building protein, healthy fiber, natural sweetness… and it's low-fat too!

Pumpkin Chocolate Protein Pancakes

There are certain people who think that pumpkin is a seasonal flavor.

I am not one of them. And, hopefully after these pancakes, you will not be either.
I mean, let's just talk about how great pumpkin puree is. First, it has amazing flavor, second, it can be used as a lower-fat alternative in baking for oil or eggs, third, it makes things super moist, and fourth, it's actually pretty cheap! So stock up, people, because you will want to make these! (Bonus: they're good for you, too!)

And then make them again. And again. And again.
Oh, and did I mention that this HUGE stack, with the whipped cream and chocolate topping, is under 300 calories? With about 20 grams of protein?

I knew you would come around.

CHOCOLATE PUMPKIN PROTEIN PANCAKES

(Original recipe here)

1/3 cup rolled oats, ground into a flour

1/4 cup Pure Pumpkin

1/2 scoop Vanilla Whey Powder

1/2 tsp baking powder

1/2 tsp Butter extract

1/2 Tbsp cinnamon

1/3 cup Liquid Egg Whites

1-2 Tbsp Almond Milk

1 Stevia Packet

Chocolate Layer: (technically optional, but who are we kidding)

1 Tbsp PB2/Powdered Peanut Butter

1/2 Tbsp Unsweetened Dark Chocolate Cocoa Powder

1 packet Stevia

2 Tablespoons Cool Whip Free (optional)

1. Combine all ingredients for pancakes and mix well until everything is incorporated.

2. Spoon batter onto heated griddle and cook as you would any other pancakes (I made four medium-sized)

3. Meanwhile, combine ingredients for the chocolate layer. When pancakes are done, spread chocolate layer between each pancake, then top with cool whip. Yummy!!

Nutritional breakdown:

Nutrition Facts

Serving Size 202 g

Amount Per Serving

Calories  255 Calories from Fat  58

% Daily Value*

Total Fat  6.4g 10%

Saturated Fat  4.1g 21%

Trans Fat  0.0g

Cholesterol  22mg 7%

Sodium  163mg 7%

Total Carbohydrates  30.3g 10%

Dietary Fiber  8.6g 34%

Sugars  4.1g

Protein  20.8g

Vitamin A 191% • Vitamin C 5% Calcium 18% • Iron 17%

Nutrition Grade B

* Based on a 2000 calorie diet

High Protein/Low Carb Chocolate Raspberry Crepes

I know what you're thinking: a low carb crepe recipe? Please… it must taste like rubber! Well, I'll let you be the judge of that:

Doesn't look (or taste!) like rubber to me! There are only 5 grams of carbs for BOTH crepes (filling not included) along with a whopping 18 grams of protein (filling still not included)!! Plus, the crepes themselves are pretty versatile, so the chocolate raspberry filling that I whipped up for them is only one of countless possibilities for them. Maybe I'll have to try some Nutella or peanut butter and banana (we all know that I'm a girl after Elvis' own heart!)

Practically OOZING with velvety chocolatey goodness!

So, without further ado, a crepe recipe from me to you! (I'm such a dork, but oh, well. I embrace it)

CHOCOLATE RASPBERRY CREPES

For Crepes:

2/3 cup egg whites

2 T. ground flax seeds

1 tsp. cinnamon

1 packet stevia

dash vanilla extract

For Filling:

1/4 cup plain Greek Yogurt

1 T. dark chocolate cocoa powder

1-2 packets stevia

1/8 tsp. butter extract (optional)

Raspberries, for topping

1. Heat a nonstick skillet on medium heat (I always like to spray mine with some non-stick cooking spray just for extra assurance that I won't be left with a burned mess!)

2. Whisk together ingredients for crepes. When skillet is sufficiently heated, pour half the batter in and swirl it around the pan to coat evenly. Cook until you see bubbles start to form and you can turn it over easily. Flip and cook on other side. Repeat with other half of batter.

3. Combine your filling ingredients. You may want to take a taste and see if it is sweet enough or chocolatey enough for you before you spread it all over your breakfast! Top everything with raspberries and there you go!

Beet Crust Pizza

Basically, unless you've been living under a rock in the healthy living blogger world, you probably know or at least have heard of, the infamous Cauliflower Crust pizza. Since pale/low-carb/grain-free stuff is all the rage right now, it kind of makes sense why people are using this miracle veggie as a vehicle for the American staple of pizza… I bet we consume even more of this sauce and cheese laden flatbread than even the Italians!

Anyway, I love my cauli, don't get me wrong: it's great roasted, toasted, fried, shredded, steamed, mashed… even when I was a kid I would beg for steamed cauliflower for dinner! But let's talk about a different veggie that has stolen my heart - Beets.

They are such a beautiful deep red/purple color, full of fiber, potassium, and just the right hint of sweetness, especially when roasted and drizzle with some balsamic vinegar! Mmmm. Plus, there was a huge can of beets sitting on my shelf that needed to get used up, so I thought, "Why not try and make something interesting out of this?"

Behold: the beet crust pizza.

Topped with hummus, cucumber, nutritional yeast, and balsamic vinegar!

Okay, if you're looking for a greasy, saucy, cheesy pizza with a fair amount of crunch, this isn't it. Sorry. Really, it's a pizza in name only (and the fact that it's round and topped with random items). It tastes more like a soft, beety burger than a crusty bread, but that was fine with me. It's still full of great nutrients, fairly low in fat and calories, and delicious (or at least,  I think so.)

And let me be totally honest: it came about basically from me throwing a whole bunch of random ingredients in a blender, crossing my fingers, and hoping for the best. But then again, don't all the best recipes?

BEET CRUST "PIZZA"

1/4 cup uncooked TVP granules

1/3-1/2 (15oz) can beets

2 T. egg whites

2 T. rolled oats

1 T. ground flax

Garlic Powder

Basil

Minced Onion

To Top:

Balsamic Vinegar

Cucumber Slices

Hummus

Nutritional Yeast

1. Cook the TVP according to package directions.

2. Throw all the ingredients (minus the toppings) into a blender or food processor and blend until smooth. Adjust the amount of spices to your own personal preference. Note: the 'batter' may be a little bit liquid-y. 

3. Either spray a microwavable plate or pan and spread your batter on that and microwave for about 3 minutes on high, then flip and microwave an additional minute to desired consistency, or bake in the oven at 350F for about 20-30 minutes (I used the microwave method because I am an instant gratification type of person, and can't stand waiting for things to bake, so I can't personally vouch for the results.)

4. Top with whatever you like, mine are just suggestions!

Just look at that creamy patty!

Linking to the HOSThttp://www.sprint2thetable.com/2014/02/strange-but-cheesey/

Peanut Butter Apple Cinnamon Oats

Basically, I've been using today as a catch-up day for this blog (and it's only day one!) I've been wanting to start it for a while, but either didn't have the time or just was in the mood to watch Dr. Who instead (I am obsessed with that show. I watch it pretty much without fail every day, and, in case you are a fan, I'll just go ahead and say: Ten's my doctor. He always will be. I love you David Tennant!)

Anyway, because I've written multiple posts in one day, there isn't a whole lot I feel like writing as an intro to this one. Plus, at least in my experience with food blogs, you just want to scroll down to the recipe anyway. Quit jabbering woman! So I'll stop talking and let you see this creation:

PEANUT BUTTER APPLE CINNAMON OATS

(I love peanut butter. And oatmeal. Could you tell?)

INGREDIENTS

1 gala apple (or a different flavor if you prefer)

Cinnamon

1 packet stevia

2 T. PB2

1 packet instant oatmeal

1/2 cup water

DIRECTIONS

1. Dice up your apple and lay it out on a plate. Sprinkle with cinnamon and stevia, and maybe just a little but of water. Microwave on high for 1 minute until semi-soft.
2. In separate bowl, mix together oatmeal and PB2. Add water to your desired consistency (I used about 1/2 cup) and then microwave it on high for 1 minute or until water is all absorbed. 
3. Add cooked apple to oatmeal and stir together. Voila! You're done!

**This creation counts for 1 starch, 1 fruit, 1 protein

Brownie Protein Waffles with Chocolate PB Sauce

Do you like Pinterest?
It seems that whenever I go on, I'm finding new things that I add to my mental checklist of "Must Try". Then when I look up, two hours have flown by and I have nothing to show for it! Anyway, in the past I've pinned probably hundreds of protein pancake recipes, but actually only made very few of them. I guess I'm just really picky about what goes into my foods (something I'm still working on freeing myself from). The pancakes would have tons of protein, but no whole grains. Or plenty of healthy carbohydrates, but only a measly amount of protein. Or they would just turn out gooey and tasteless when I made them.
So I decided to try my own thing. And I am beyond excited about it.
I can't say enough great things about this morning's creation. I couldn't stop smiling as I was eating them, and for a girl recovering from an eating disorder, that says quite a bit about their awesomeness. (Yes it's a word. Because I say it is.)
These have everything you want in a healthy, well-rounded breakfast: whole grains, protein, fruit…And all within a reasonable nutritional profile as well! Plus, they are fairly simple to make and are absolutely delicious!
Behold…

Chocolate Brownie Protein Waffles!

 Yes, siree, you get about 30 grams of high-quality protein in these babies, as well as 5 grams of fiber, and 25 grams of whole grain! And they're naturally gluten free! These are the perfect breakfast for anyone with a love of chocolate and healthy eating!

INGREDIENTS

For Waffles

1/4 cup oat flour (made by grinding up 1 packet instant oatmeal in a coffee grinder)

1 scoop chocolate whey protein powder (about 1/4 cup)

1/4 tsp. salt

1/4 tsp. baking soda

1 tsp. baking powder

1 packet stevia

1/4 cup almond milk

1/2 cup unsweetened applesauce

1/2 tsp. vanilla extract

1/4 tsp imitation butter extract

For PB Fudge Sauce

1 T. chocolate PB2 (powdered peanut butter)

1 packet stevia

1/2 T. dark chocolate cocoa powder

Water

DIRECTIONS

1. Start heating up your waffle iron, and make sure to spray it well so the waffles don't stick
2. Mix together dry ingredients (as I said, if you don't have oat flour on hand, just grind up a packet of oatmeal. That's what I did!). Then add wet, and mix well until all lumps are gone.
3. Pour half the batter into your waffle iron and close the lid. Cook 3-4 minutes or until done (I didn't actually time it, so I'm not sure). DON'T OPEN THE LID UNTIL THE WAFFLE IS READY!
4. While waffle is cooking, prepare your fudge sauce. Simply stir together dry ingredients, then add water, about 1/2 T. at a time, until you reach your desired consistency. I like mine pretty thick, but if you want the sauce to be more "saucy" instead of a spread, add more water. Alternatively, use almond milk instead of water.
5. Top your waffles with fudge sauce and enjoy their amazingness!

**For meal plans, one whole recipe (YUP. THE WHOLE THING) is 1 starch, 1 fruit, and 3 proteins.

You can round it out by serving with a nice glass of milk, and if needed use regular peanut butter instead of the PB2 in the sauce, but you may need to adjust the amount of water.

Chocolate Peanut Butter Banana Oatmeal Pudding

Some mornings, you just need chocolate.

Or maybe you need…. CHOCOLATE PEANUT BUTTER OATMEAL PUDDING!

This breakfast was one of the first that I had when I started my current journey towards recovery. I think if I had to choose a favorite flavor combination, it would most definitely be chocolate/PB/banana. Elvis would be proud. The creamy, sweet banana mixed with the nutty saltiness of the peanut butter and the decadent, rich chocolate… can we say yum? Now, the decision to make (and eat!) this creation was a big step for me, because peanut butter is actually one of my biggest fear foods. In the old days, I used to dream about it and literally salivate all over my pillow, but I would not let myself consume it. But I came to a turning point where I realized that I depriving myself was only leading to misery. I was tired, cranky, depressed, and, at the root of it all, hungry. My body was starved, and my brain was shrinking. What did I need (and what do all humans need that we seem to be denying ourselves these days?) Fat! That's right. Our body needs fat to stay healthy, keep our skin nice and moist, our hair shiny, and our brains well fed! And often times, cravings are a sign that we are missing something… so listening to them will prevent a later binge and replenish our nutrients.

So yes. I am telling you that it is okay to have chocolate and peanut butter.
It was really hard for me. I was scared, I'll admit it. But this was just one step closer to my goal of recovery. And maybe it can be a step for you as well!

You know you want to try it. Go ahead, it's okay! Peanut butter is full of healthy fats, oatmeal is rich in fiber and whole grains, bananas are filled with potassium, and chocolate has lots of great antioxidants and mood boosting compounds. So this is HEALTHY. No, it's not that fake "diet crap" 100-calorie healthy… it's all-natural, delicious healthy. It's recovery food!
I adapted this from Katie's breakfast pudding here.

INGREDIENTS

1/2 cup rolled oats

1 medium sized ripe banana

1/2 cup water

1/2 cup milk (I used almond)

1-2 packets stevia to taste

1/4 tsp. vanilla extract

2 Tablespoons PB+Co's Dark Chocolate Dreams

(Or, if you don't have any, 2 T. Peanut Butter and 1/2T. cocoa powder)

DIRECTIONS

1. Heat water and milk in medium sized stove pot. (Alternatively, you could use all milk or all water, but I like a combination of the two.) Heat until boiling. Add oats and turn down the heat to medium, cover and cook until all liquid is absorbed.
2. Remove oats from stovetop. Pour half into a bowl, and the other half into a blender. 
3. Add remaining ingredients to the blender, except for 1/2 of the banana. This will be reserved for topping your pudding. Blend on high for a few seconds until well-combined.
4. Add pudding mixture from blender into your bowl and mix with the unblended oats. This will give the pudding just a little bit of a chewy texture which I like.
5. Top with slices of banana and dig in! Delicious!

*For those of you who are on meal plans, this whole recipe counts as: 2 starch, 1 fruit, 1 protein, and 2 fat. You can also get in a milk exchange if you use a whole cup of regular milk instead of the almond/water mixture.

*On weight gain and need to condense it a little bit more? Trust me, I know how that feels. Some easy ways to do this without adding too much more volume are: replace milk with half-and-half or heavy cream. You'll get super thick and creamy pudding this way! Also, you could increase the peanut butter to 3 Tablespoons, or add 1/2 scoop of your favorite protein powder for an added protein punch! I personally like chocolate whey!

***I am not posting calorie information because I don't believe it would really be beneficial to most of the people reading this. We need to stop obsessing over the numbers, or being afraid of them, and just enjoy our dang food for once.***