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Homemade Mexican Black Beans

black beans

Are you looking for a Mexican style recipe to start your fast metabolism diet week? This Mexican Black Beans recipe will surely make you think that you’re at a high-class Mexican restaurant! Get the ingredients ready, and prepare to be amazed! Let’s get cooking!

Ingredients:

  • 1 lb of black beans
  • 1 tablespoon of cumin
  • 1 tablespoon of chili powder
  • 2 cups of fresh tomatoes(chopped) or 14.5-ounce of tomatoes(diced)
  • 6 cups of chicken broth
  • 6 cloves of smashed and chopped garlic

Directions:

1. Soak the black beans overnight.

Tip: If you are in a hurry and don’t have the time to soak the beans throughout the night, you may use the method below.

  1. Put the black beans in a large pot covered with water.
  2. Boil it for about 10 minutes.
  3. Turn off the stove and cover the pot.
  4. Let the beans cool down for approximately 1 hour.

2. Drain out the water.

3. Put the black beans into a 6-quart slow cooker.

4. Add the smashed and chopped garlic together with tomatoes, 1 tablespoon of chili powder and 1 tablespoon of cumin.

5.Stir it well to completely mix all the ingredients.

6.Add in 6 cups of chicken broth.

7. Cover the slow cooker and let it cook on low heat for about 8 hours.

Note: The duration depends on the altitude of your area. If you’re in a high altitude area, it may take longer than 8 hours for the beans to be cooked.

8. Ready to serve.

Makes about 8-10 servings.

Turkey Bacon with warm green beans

turkey bacon with green beans

Aside from being the star in almost all American gatherings, Turkey meat is one healthy food that will make an enjoyable Phase 2 exercise. What better way to make it even tastier and healthier than adding it with a touch of freshly picked green beans? In this way, you will be able to get the full benefits of a high-protein diet from Turkey meat combined with vitamins and nutrients from green beans. This dish can perfectly be reheated the next day for the whole family to share.

Ingredients

  • 1 ½ pounds fresh green beans, washed and ends trimmed
  • 6 slices of fried or baked Turkey bacon
  • 1 small finely sliced onion
  • ⅓ cup vinegar
  • ⅓ cup xylitol
  • 1 teaspoon sea salt
  • ½ teaspoon pepper

Procedure:

  1. Put green beans inside a large pot of water. Boil for about 8-10 minutes until crisp tender then drain water.
  2. While cooking the green beans, combine vinegar, xylitol, salt & pepper in small bowl and whisk to combine.
  3. Prepare a plate lined with paper towel and put the baked (or fried) Turkey bacon to cool for a while. Save some bacon crumblings.
  4. Crumble bacon into a small bowl. Reserve some for garnish.
  5. Cook diced onion and bacon drippings in the skillet over medium heat for 3 minutes.
  6. Add green beans onto the skillet. Gradually pour dressing over the beans and mix.
  7. Reduce the heat then add the crumbled bacon. Stir gently and simmer for 3 to 4 minutes.
  8. Top with a sprinkle of reserved crumbled bacon then serve.

Makes: 4-6 servings

Easy Sweet Potato Hummus

sweet potato hummus

Get yourself an unbelievably tasty, creamy, sweet and full of flavor Easy Sweet Potato Hummus. An easy to prepare delicacy with a golden color from the sweet potato. You can slip this hummus onto your buffet table or serve it as a snack at work.

Ingredients

  • 1 medium-sized Sweet Potato (about 1 Cup Mashed)
  • 1 cup of Cooked Chickpeas
  • 1 clove of Garlic
  • 2 tablespoons of Water
  • 2 tablespoons of Lemon Juice
  • 2 tablespoons of Olive Oil
  • ½ teaspoon of Salt
  • ½ teaspoon of Chili Powder
  • Pepper to taste

Instructions

  1. Preheat oven to 400F (200C).
  2. Prick the sweet potato all over using a fork so steam can escape while the potato cooks.
  3. Place a baking sheet, and bake for approximately 50 – 65 minutes or until the potato is tender all the way through, and a knife can easily pierce through the entire potato.
  4. Scoop out the flesh of the potato and add it to a food processor.
  5. Add the remaining ingredients: the garlic, lemon, chickpeas, water, chili powder, salt and pepper to a food processor also.
  6. Blend the ingredients until completely smooth, stopping to scrape down the sides as needed. If you want a thinner hummus, add a bit more water or oil until your desired consistency is reached.

Korean Rolled Omelet

Rolled omelet Korean style

A very quick, delicious and easy side dish that can make your dinner table beautiful and nutritious. You will be satisfied to add this healthy recipe to your cooking routine.

Ingredients

  • 3 whole eggs
  • 1 tablespoon of almond milk
  • 1 tablespoon of finely chopped carrot
  • 1 tablespoon of finely chopped onion
  • 1 tablespoon of finely chopped green part of spring onion
  • Freshly ground pepper and salt for seasoning

Instructions

  1. Crack the eggs into a mixing bowl and add in almond milk and salt. Whisk until combined.
  2. Pass through a fine sieve to remove chalaza. In making rolled omelet successful, the liquid should not have lumps.
  3. Add in carrot, onion, spring onion, and pepper. Stir until combined.
  4. Lightly grease and heat a frying pan with vegetable oil.
  5. Pour in ½ egg mixture. Over low heat, cook it over until half done. Roll the egg in half from the right to the middle. And move the egg roll to the right edge of the pan. If there is not enough oil, lightly grease the pan each time you roll up.
  6. Add another ¼ egg mixture to cover the left half of the pan and let it cook until half done. And roll again half way up from the right to the left and move the egg roll to the right side of the pan. Repeat the process to the remaining egg mixture until done.
  7. Place the rolled omelet to a cutting board. The rolled omelet is easily broken when it is hot, so make sure to let it cool first before cutting. Slice into bite-size pieces. And serve.

For lunch

Sweet Potato Burger

sweet potato made burgerSeriously delicious, nutritious and incredibly satisfying sweet potato burger. They’re about to be your favorite lunch meal for Phase 3 recipe.

Ingredients

  • 1 sweet potato
  • Salt
  • Pepper
  • 1/2 tablespoon of Coconut Oil

Instructions

  1. Peel and cut the sweet potato into 1/4-1/2 inch rounds.
  2. The middle part of the sweet potato is best for being used as “buns” as that is where they are widest.
  3. Rain lightly some olive oil on them and sprinkle with salt and pepper. Toss to coat.
  4. Heat a skillet over medium heat. Add 1/2 tablespoon coconut oil.
  5. Once the oil melts in a skillet, add the sweet potato rounds. Potatoes cook fast for approximately 3-4 minutes on the first side and only 2-3 on the second side.
  6. Serve and enjoy 🙂

For lunch

Baked Turkey Meatballs with Onions

turkey meatballs

Baked Turkey Onion Meatballs is a healthy, delicious and easy to cook for a nutritious dinner on your table in less that 30 minutes. Great as main dish or appetizer.

INGREDIENTS

  • 1 cup of rolled oats
  • 1/3 cup of almond milk
  • 1 pound of lean ground turkey
  • 1/2 cup of grilled onions
  • 1/4 teaspoon of garlic powder
  • 1/8 teaspoon of onion powder
  • 1/4 teaspoon of freshly cracked black pepper
  • 1/8 teaspoon of sea salt
  • 1 large egg (whole)
  • 3 tablespoons of finely chopped flat-leaf parsley
  • 1 Tablespoon of extra-virgin olive oil
  • 1 tablespoon of tomato paste

INSTRUCTIONS

  1. Heat oven to 400F.
  2. Place a rimmed baking sheet with parchment paper, or lightly spray with a non-stick cooking spray.
  3. In a small bowl, soak oats in milk until it softened for about 2 minutes. Then squeeze oats to remove any excess liquid; discard milk.
  4. Beat egg lightly in a large mixing bowl. Add turkey, oats, onions, and seasonings. Best to use gloved hands or a mixing spatula to incorporate all ingredients together. Space evenly on prepared baking sheet.
  5. Stir tomato paste and olive oil together and brush over meatballs. Prepare pan into oven and bake until meatballs are just cooked through and a food thermometer inserted into the center reads 163 degrees F., approximately 15 to 20 minutes.
  6. Serving suggestion: Serve meatballs over rice or pasta with your favorite sauce, or alone, along with a garden salad.

For dinner

Chewy coconut cookies

chewy coconut recipe

Coconut-lovers will definitely love this soft, chewy and sweet-scented coconut cookies. A delectable, lovely and irresistible cookies thanks to coconut milk and shredded coconut. Enjoy these Chewy Coconut Cookies because they celebrate the flavor of coconut front and center. Yummy!

Ingredients

  • 5 tablespoons of full-fat, canned unsweetened coconut milk (make sure to stir before measuring)
  • 3/4 teaspoon of pure vanilla extract
  • 1 teaspoon of powdered stevia
  • 1/8 teaspoon of sea salt
  • 1 cup (115 g) almond flour
  • 1/2 cup (50 g) unsweetened coconut cut into shreds

INSTRUCTIONS

  1. Preheat the oven to 350F: place a large baking sheet with parchment paper or a silpat liner.
  2. In a medium-sized bowl, whisk together the coconut milk, vanilla, stevia, and salt until it become smooth.
  3. Stir in the dried coconut and almond meal then cover the dough and chill inside the freezer for approximately 5 minutes.
  4. Scoop the dough out and roll into 1 tablespoon-sized balls. Place the balls on the prepared baking sheet about 1 to 2 inches apart, and use the palm of your hand to flatten slightly each of the balls.
  5. Bake until the cookies are in a very light golden color on the bottom but are still light brown on top, for about 14 to 16 minutes. Rotate the tray once.
  6. Before removing and serving, cool completely on the tray. Store layered between parchment paper in an airtight container at room temperature for up to 2 days, or up to 5 days in the fridge.

For breakfast

9 Easy Ways to Lose Belly Fat

Easy Ways to Lose Belly Fat

Finding the right outfit that fits you can be difficult because of belly fat. Aside from the physical aspect, having a protruding fat in your abdomen can lead to serious health risks. Belly fat is a type of visceral fat. It develops when white fat increases in your abdomen, burrowing deeper into your organs. Visceral fat mixes cortisol, a stress inducing hormone and cytokines, an inflammatory substance that can affect the production of insulin in your body. Aside from the risk of being overweight and having type 2 diabetes, belly fat is also linked to certain heart diseases.

Follow these easy ways to lose that belly fat and gain that gorgeous abs:

Keep your body moving                   

Aerobic exercises can help you better to melt the visceral fat in your belly. Try indulging in activities that can get increase your heart rate like running, biking or swimming. Losing belly fat thru aerobic exercises and activities is better than doing resistance training. Researchers from Duke University found out that jogging the equivalent of 12 miles per week can help you lose the bulge in your belly.

Eat more protein

Protein is essential for losing weight and of course in getting a slimmer abdomen. Having a good amount of protein in your diet helps your body against insulin resistance. As you age your body will produce more insulin, your muscles and fat cells will not assist to it properly. Insulin promotes fat storage particularly in your abdomen area.

More polyunsaturated fats

Saturated fat is most likely to increase visceral fat in your body compared to polyunsaturated fat. Eat more fish, nuts and seeds, these foods are a good source for polyunsaturated fat. Based on study in Sweden, subjects ate 750 more calories per day for a period of seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated) the formed gained an increase of visceral fat compared to those who consumed polyunsaturated fat who actually gained more muscle mass and fewer body fats.

Daily dose of vinegar

Acetic acid from vinegar helps in producing protein that burns up fat in our body. In Japan, a study was conducted on obese people who took 1-2 tablespoons of vinegar for 8 weeks; it showed significant decrease in visceral fat.

Practice yoga

Based on a research conducted in 2012, postmenopausal women who did yoga for 16 weeks showed significant decrease in visceral fat. If yoga is not your thing try other relaxation exercise or even some simple breathing exercise can help you. The reason behind this is yoga and other relaxation exercise assist in lowering levels of stress hormones like cortisol which is connected to belly fat.

Get the right amount of sleep

Sleeping only for five hours or less per night can increase the levels of visceral fat in your body based on the study conducted by Wake Forest University in 2010. Sleeping for 8 hours is ideal to burn the fat in your belly.

Drink more green tea

Try to drink green tea as an alternative to your coffee. It has antioxidants known as catechins that help in getting rid of belly fat especially if paired with moderate exercise.

Don’t over sleep

Ladies who wakes up and sleeps on the same time each night have lower levels of body fat, according to a study by Brigham Young University. Irregular sleeping habits can mess up your body clock that leads to your body secreting more cortisol, which is a fat storing hormone.

More fiber

Eat more foods that are high in fiber. Two small apples or one cup of green peas is equivalent to 10 grams of soluble fiber. Regular fiber intake helps in reducing visceral fat by up to 3.7% in five years.

6 Things to Give Up for Your Lenten Diet

THINGS TO GIVE UP FOR YOUR LENTEN DIET

Every year, millions of people from different corners of the world practices a 40-day Lenten Diet. This time, this kind of diet is based in the spiritual disciplined which is also a time to reflect on how we live our lives. The holiday is usually observed by Catholics which starts with Ash Wednesday and ends with Easter Sunday.

Since Lenten Season is a period of fasting wherein the participants will sacrifice eating of fatty and sugary foods and doing undesirable habits, we will share to you the 6 things to give up that can be helpful for your Lenten Diet.

  1. No to Meat

When the month of April comes out, you have to prepare yourself of not eating meat for a week until Lenten Season will end. As this is the number one practice during the holiday, you can prepare meatless foods such as Cauliflower and Chickpea Curry, Greek Salad Omelette, Makeover Spinach Tuna Casserole, Spiced Vegan Lentil Soup, and Taco Lettuce Wraps. These recipes are really perfect for your Lenten Diet, so better try it!

  1. Reduce Caffeine Intake

Since lots of people are coffeeholic, and I know you’re one of them, it’s hard for you to get rid of drinking coffee even just for a day. In order to keep you going without a need of skipping coffee yet want to give up during the season, you can reduce your caffeine intake. Instead of 2 or 3 cups, you can have 1 cup of coffee per day.

You can also continue this kind of Lenten Diet every day until you become used to avoiding coffee and prefer veggie or fruit smoothies instead.

If you’re looking for healthy alternatives for coffee, you can have hot apple cider, coconut water, yerba mate, kombucha tea, green tea, licorice tea, wheatgrass juice, Siberian ginseng tea, reishi mushroom tea, peppermint tea, lemon water, green and nutty smoothies.

  1. Get Rid of Sugary Foods

According to many studies, sugar is one of the main causes for increasing weight and diseases such as diabetes, heart diseases, allergies and depression. In order to make your Lenten Diet effective, you must avoid sugary foods during the season and of course, better avoid eating lots of sweets even after the holiday break to maintain a healthy life.

  1. Don’t Complain

When you’re sacrificing for the foods and things you want to eat and do during Lenten Season, you must not complain for doing it because it may cause you stress. Aside from that, when you sacrifice, you must do it heartily so you’ll not end up feeling drained and your Lenten Diet will become successful.

  1. Resist Temptations

Lenten Season may look like a period filled with challenges for you, but that’s fine because you’re doing it for your own good. When you have succeeded with your Lenten Diet, you must feel great for a fulfilling sacrifice because not all have the strong power to resist temptations. So, let us congratulate you ahead from this day forward! 😊

  1. Don’t Allow Negativity Enter Your Life

Achieving your goal has something to do with your mindset. If you train your mindset to see what’s good and what you’ll benefit with your Lenten Diet, then no doubt you will attain a good result of your diet goals and may attract positive vibes in your life.

Don’t ever allow negativity enter your life because it may affect your positive mindset and may affect your health as well.

If you want to make your Lenten Diet more efficient, follow the 6 things to give up we’ve shared above. Share it to a friend as well to make a difference during the Lenten Season and let’s all live a happy healthy life!

5 Ways to Add Veggies in Your Diet Meals

WAYS to ADD VEGGIES in yourDIET MEALS

One of the factors why we are gaining weight is due to the kind of foods we are eating. I know all of us here knew that. Well, blame that to the tempting food shops around you and those owners who aim to catch your attention through the mouth-watering aroma and presentations of their foods. 😜

Anyway, kidding aside. There are actually numerous food stops that serve menus which aren’t even healthy and good for our body, especially those who are vending junk foods. In order to avoid consuming these, you’d better start munching more veggies to become strong and healthy!

To guide you attain your weight loss goal this year, here are 5 ways to add veggies in your diet meals:

1. Determine the nutritional element of the foods

You must take into consideration the nutritional makeup of the foods you’ll be eating e.g. macronutrients (protein, fat, carbs) and micronutrients (vitamins, minerals) to attain a balance diet.

If you’ve been eating lots of meats before, make it less these days and increase your vegetable intake instead. If you want to substitute meat with veggies that also consist of same micronutrients such as iron, zinc, calcium and vitamin B12, you can have the following:

(iron) whole grains, white beans, lentils, dried fruit (apricots), dark green leafy veggies (cooked spinach), olives, beans and peas, asparagus, coconut, mushroom and arugula (rocket).

(zinc) spinach, garlic, sesame seeds, cashews, cooked napa cabbage, sun-dried tomatoes, lemon grass, green peas, firewood sprouts, palm hearts, stir fried lentil sprouts, raw winged bean tubers and mushrooms.

(calcium) turnip greens, curly kale, collard greens, arugula, spinach, watercress, broccoli raab (cooked rapini), beet greens, pak choi (Chinese cabbage), okra, spring onions, leeks, cabbage, endive, broccoli, artichokes, brussels sprouts, celery, sweet potato, carrots, lettuce and parsnips.

(vitamin B12) egg, coconut milk, almond milk.

2. Experiment with fruits and veggies per week

Food experimentations can make your diet more enjoyable. It could also improve your cooking skills in making new healthy recipes. In playing out in your kitchen, you can try one veggie, fruit and other plant-based food every week.

3. Mix and match plant-based with other foods

For plant-based foods that consist of protein, we can have soy and quinoa. Since we have limited veggies that are high in protein, you can also mix and match other foods such as rice and beans, chickpeas and lentils and substitute meat with seitan or tofu to get enough protein.

4. Take small steps in substituting meats

It doesn’t mean that when you’re in a diet, you will totally remove the stocked meats in your fridge. Just simply take small steps a day until you become used to eating veggies without craving for juicy meats.

It’s also effective to create a diet meal schedule wherein you can decide to eat meat on Tuesdays and Thursdays only and skip the other days until you decide to eat it once a week or mix a small slice of meat with your veggie meal recipes.

5.  Plan ahead of time on what to eat

Make it a habit to plan your veggie recipes on weekends so you can buy the ingredients ahead of time to avoid ending up ordering unhealthy and processed foods due to your hectic schedule. If you want, you can also have a huge bowl of veggie salad divided into 3 servings, for your breakfast, lunch and dinner during Monday, Wednesday or Friday. It depends to which schedule you prefer the most that can make you feel comfortable at the same time, satisfied.

When you’re on a diet, learn to love veggies, because it’s said to be the easiest way of obtaining more antioxidants and fiber which are absolutely beneficial for your diet.

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