Black bean and spinach breakfast scramble

Ingredients:

3 Eggs

Half can of low-sodium black beans

1 handful of spinach

Directions:

In a medium frying pan add black beans and spinach

Turn flame on medium-high heat for 4 minutes, stirring often

While beans and spinach are cooking, crack and beat the eggs in a bowl

Once black bean liquid has reduced significantly, add the eggs

Stir and mix the eggs, beans and spinach for about 1 minute (until eggs are no longer runny)

Jalapeno, Green Onion and Cilantro Scramble

1 cup of egg whites
1 T finely chopped jalapeno, seeded if you want to keep the heat down
2 green onions, finely chopped
1/4 cup chopped cilantro
salt and pepper

Spray a warmed non-stick skillet with olive oil spray. Add the onion and jalapeno, cook for a minute and pour in the eggs. Once the bottom has set, start to stir the eggs and when they are almost fully cooked, add the cilantro and continue to cook for one more minute. Serve hot.

Turkey goulash

Turkey goulash

INGREDIENTS
2 tbsp butter
1 1/2 cups onion, chopped
1 pound ground turkey
2 cups mushrooms, chopped
2 large zucchini, chopped
6 Roma tomatoes, chopped
1 tsp chili powder
1 tsp cayenne
1 tsp paprika
1 tsp salt
1 cup chicken broth
INSTRUCTIONS

Saute the onion, mushroom, zucchini and garlic in butter until slightly softened.
Add ground turkey and cook until lightly browned.
Add chicken broth and seasonings and bring mixture to a boil. Cover the pot and reduce to simmer for 30 to 45 minutes until veggies are tender.
Portion into 6 containers, allow to cool, then freeze.

Black Beans with Ground Beef

Black Beans with Ground Beef

Ingredients:

Ground beef
Black beans
Tomato
Salt
Pepper
Italian seasoning
Directions:
In a frying pan, brown some ground beef. Season to taste with salt and pepper. I also used a generous amount of Italian seasoning.
In a microwavable container, add a serving of the cooked ground beef.
On top of the beef, add approximately half a can of black beans (rinsed).
Cut up one Roma tomato into small pieces, and add those on top of the black beans. Season with a bit more salt and pepper, if you wish.
Put on the lid, and head out the door. 
At lunch time, throw the whole thing in the microwave and cook it for about 3 minutes (depends on the microwave). This should steam everything and allow the flavors to mix together. When you remove it from the microwave, give it a stir to mix things up.
Serve with a side of  salsa.

White Bean Soup with my favorite… Bacon!!!

One thing you will find from my recipes….I love two things more than anything…Cilantro and Bacon….Love em!!!

White Bean Soup with Bacon

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Yield: 4

Ingredients
2 cans navy beans
4 slices bacon
1/2 onion
1/4 teaspoon thyme
1/4 teaspoon black pepper
1 cup chicken stock
Instructions
Dice bacon and cook over medium heat in a skillet. Once fried, add in diced onions and cook until lightly tender.
Pour two cans of navy beans into a medium saucepan over medium heat. Pour bacon and onions from skillet into the beans. Add thyme, black pepper and chicken stock.
Allow to simmer over medium heat for about 10 minutes.

Some tips to pay special attention to…

There are a few things that some people don’t do when doing a slow carb meal plan….here are those things to help you along your way…

• eat within 30-60 minutes of waking
• get at least 20 grams of protein per meal, especially at breakfast
• drink sufficient water, especially on your “cheat” day
• avoid artificial sweeteners
• don’t overdo with exercise…Start of with some basic walking at least 3 times a week and at moderate pace. You don’t need to kill yourself in the gym – just start slowly and gets some form of exercise in…get moving!!!

What are slow carbs???

What are “slow carbs”?

“Slow carbs” are also known as complex carbs: carbohydrates that are higher in fiber and long starch chains that take time to break down. Examples include whole grains, beans, vegetables and fruits.

How are “slow carbs” different than “simple carbs”?

Compared to “simple carbs” like sugar and refined grains such as white flour, they have a more modest effect on raising blood sugar levels. When paired in a meal with proteins and healthy fats– neither of which produces  any notable glycemic effect– slow carbs are key to long-lasting energy, longer post-meal satiety, long-term maintenance of weight loss, and a lower risk of many chronic conditions such as diabetes, heart disease and obesity.

Ready to go slow? Try these tips to get you started:

• Ditch sugary foods and drinks. Note many seemingly healthy foods like energy bars, yogurt, cereal and granola are usually loaded with added sugar.
• Eat your fruit whole and fresh. Avoid fruit juices, dried fruit, or snacks sweetened with “fruit juice concentrates.”
• Read labels of breads, cereals, crackers and snacks to ensure “whole grain” flours and bran, such as whole wheat/wheat bran, whole oats/oat bran, brown rice/rice bran, are listed first. “Enriched flour” is code for refined/white flour; avoid it whenever possible.
• Replace white rice, potatoes, pasta and corn with higher fiber alternatives like brown or wild rice, quinoa, barley or sweet potatoes with skin.
• Load up on veggies! At lunch and dinner, aim to cover half your plate with vegetables.
• Beans, lentils and soybeans/tofu are terrific slow carb foods that are filling, low in calories, and high in protein. Try to eat some every day.
• Pair your carbs with foods containing protein and/or healthy fats whenever possible. Turkey or chicken breast, tuna and other fish, eggs, low-fat dairy, nuts/peanut butter and avocado are all great choices.
• Need inspiration? Look up your favorite foods in the online glycemic index database to help you stay focused on the slowest carb choices.