New Recipe: Southwestern Quinoa and Black Bean Casserole, and I made my Running Goal!

Before I get to the recipe, I wanted to share that I made my running goal for the month! 100.56 miles to be exact. I ran twice yesterday so I wouldn’t have such a long run today. Breaking the 13.1 miles apart like that definitely helped!

I ran 3.7 miles at lunch yesterday (in the Newton Fates): a 5 minute warm up, then 3 repeats of 3×3 hills, followed by a 10 minute tempo run and a quick cool down. After I got home and took Lucy for her walk, I jumped on my treadmill and did another 3.5 miles (in the Saucony Fastwitch 6s): 3 minute warm-up followed by 1:2 (run:jog) intervals. Then today I ran 7.01 miles (Brooks PureFlow 2s) doing 1:30/2:00 (run/jog) intervals.

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I’m feeling pretty good about my running, and starting to gain a little confidence about marathon training beginning (in 9 days!!). I’m also looking forward to slowing back down for my longer runs. I’m perfectly happy running anywhere from 9 – 12 minute miles at any given time ;)


Today’s recipe is a deliciously spicy “Beans, Greens, and Grains” (thanks Matt for that label!) healthy concoction.

Southwestern Quinoa and Black Bean Casserole

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Ingredients:

  • 1 Tbsp Olive Oil (or use non-stick cooking spray or a splash of veggie broth) for sauteing
  • 1 Red Onion, chopped
  • 1 heaping Tbsp minced garlic
  • 1 Jalapeno pepper, diced
  • 1 Poblano pepper, diced
  • 1 cup Vegetable broth
  • 1 can (15-oz) black beans – drained, rinsed, mashed
  • 1 cup dry quinoa (I use pre-rinsed)
  • 1 can (15-oz) Fire-roasted diced tomatoes (not drained)
  • 1 Tbsp (Hot Mexican) chili powder
  • 1 Tbsp Cumin
  • 1/2 tsp Cayenne pepper
  • 2 Tbsp Nutritional Yeast (optional)
  • 1 bunch scallions (approx 6), chopped – both white and green parts
  • 1 can (4-oz) sliced black olives, chopped
  • handful of fresh cilantro, chopped
  • 1 tsp Smoked Paprika

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Directions:

  1. Preheat oven to 350* Fahrenheit
  2. Saute the onions, garlic, jalapeno and poblano pepper for about 5 minutes until starts browning
  3. Add the broth, beans, quinoa, tomatoes, cumin, chili powder, and cayenne pepper. Give a good stir.
  4. Reduce heat, cover, and simmer for about 20 minutes.
  5. Pour into a non-stick cooking spray-ed 9 x 13 casserole dish
  6. Sprinkle the nutritional yeast on top, then the scallions, olives, and cilantro. Then sprinkle the paprika over it.
  7. Bake for 20 minutes.
  8. Serve!

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Note: You could also wait until you take it out of the oven before adding the scallions and olives. Personally, I like them a little crispy!

I cut this into 6 servings, with the following nutritional info per serving: Calories: 280, Fat: 6 grams, Carbs: 45 grams (Fiber 10 grams, Sugar 5 grams), Protein: 12 grams

I topped mine with guacamole and tortilla chips. Yummy!


Today is the last day of the January #writeandrun31 challenge. Other than the 3 days I had to miss because of the concussion, I ran every day in January (I actually started my #runstreak on November 23rd), and I think I’ve only missed 3 or 4 days of blogging. This challenge has been amazing! I’ve made some new friends and discovered some new blogs, and I’d like to especially thank Matt Frazier of No Meat Athlete, and Christine Frazier (his sister) for putting this together. I’ll be continuing on into February, though I do plan on taking a rest day or two before marathon training starts (in 9 days!!!).

Quinoa, Black bean, and Sweet Potato chili

A couple weeks ago I found and tried THIS recipe. While my husband really liked it, it was just “off” somehow for me. Today I decided to do a recipe makeover with it, and Wow! I’m so glad I did! By omitting the oil, subbing salsa and cilantro base for the tomato paste, using homemade refried black beans, and adding in some hot sauce, what a delicious difference it made!   As a bonus, it’s also quick and easy to make :)

Q-BB-SP Chili

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Ingredients:

  •  1.5 cups homemade refried black beans (I used THIS recipe subbing black beans and adding extra spices, or just use a 15 oz can – rinsed and drained)
  • 1 cup salsa (I used Frontera Jalapeno and Cilantro)
  • 32oz vegetable broth
  • 1 onion, chopped
  • 2 Tbsp minced garlic
  • 2 Tbsp cilantro base (in the Ethnic aisle of most grocery stores – it’s made by Goya)
  • 1 Tbsp chili powder (I used Hot Mexican)
  • 1 Tbsp cumin
  • 1 tsp oregano
  • 1 sweet potato, diced
  • 1 cup quinoa
  • Tobasco sauce (optional)
  • Cilantro (to garnish)
  • non-stick cooking spray

1. Spray a large soup pot with non-stick cooking spray, set on medium-high heat and saute the onion and garlic until fragrant (about 5 minutes)

2. Add the salsa, cilantro base, cumin, chili powder, oregano, beans, and sweet potato. Cook for about 2-3 minutes, stirring constantly.

3. Add the broth, give it a good mix and then bring to a boil.

4. Add the quinoa, reduce heat to very low, cover and let simmer for about 30 minutes.

5. Remove from heat and serve. Top with a few (or a lot of) drops of Tobasco sauce and a little cilantro. Other optional toppings (not included in nutritional info): Tofutti Sour Cream, Guacamole, crumbled tortilla chips…

With a dollop of Tofutti (vegan) Sour Cream

With a dollop of Tofutti (vegan) Sour Cream

Makes 8 servings. Per serving is 211 calories, 3.1g fat, 36.3g carbs (5.7g fiber, 3g sugar) and 7.9g protein.

This was so good that I had it for lunch and dinner!

I also had quinoa for breakfast – Chocolate quinoa with banana and maple syrup – Mmmmmm! I used THIS recipe, but I subbed maple syrup for the honey, left out the mint, and added a tablespoon of PB2. And I used unsweetened vanilla coconut milk instead of almond.

Chocolate Quinoa with Banana and Maple Syrup

Chocolate Quinoa with Banana and Maple Syrup

Meatless Monday: the Tuesday edition ;)

So yesterday just flat-out sucked. I had a miserable day at work, and then after I got home, took Lucy for her walk, and ate some dinner I was just done. I did open my blog and clicked on “New Post,” but that was it. I never even typed a single word!

So without further ado, let me share this weekend’s yumminess!

The first recipe is Quinoa-Polenta Pie, and comes from Straight Up Food. You can see the original HERE. The only changes I made were using using coriander instead of oregano, and I sprinkled smoked paprika over it before baking. It was DELICIOUS!

Quinoa-Polenta Pie

Quinoa-Polenta Pie

Quinoa-Polenta Pie topeed with guacamole and BBQ sauce.

Topped it with (my new favorite combo of) guacamole and BBQ sauce, and after the first bite I was ready to make a whole ‘nother batch! I’ve also since had it topped with some black beans and salsa, and topped with a refried bean concoction of onions, jalapenos, fire-roasted diced tomatoes, black olives and fat-free refried beans. The possibilities are endless! YUM!

 

Next up was a Quinoa/Black bean/Sweet Potato Chili from MilkFreeMom.com, which can be viewed HERE.  Again, I subbed coriander for oregano, but that was the only change I made. On it’s own, I wasn’t all that crazy about this one, but I think that’s because I’m still acquiring a taste for sweet potatoes. My husband, on the other hand (who is a meat-eater), LOVED this recipe!

Quinoa/Black bean/Sweet Potato Chili

Quinoa/Black bean/Sweet Potato Chili

I ended up putting fresh salsa, guacamole, lime juice, and some tortilla chips in mine, and that made it quite delicious. It was really easy to make, and I’ll probably give it another go at some point.


 

After I cleaned up the kitchen and took another walk with Lucy, I got right back to it with Mexican Black Bean Burgers from Finecooking.com. The recipe can be viewed HERE. I used a Flax egg instead of a chicken egg, whole wheat panko instead of bread crumbs, Hot Mexican chili powder, and only 1 tbsp of oil – when it came time to “fry” them I used PAM.  I will absolutely make these again, but without ANY oil next time.

Mexican Black Bean Burger (with vegan potato salad, topped with BBQ sauce and guacamole)

Mexican Black Bean Burger (with vegan potato salad, topped with BBQ sauce and guacamole)

I could easily eat one of these every day – they were THAT good!


 

I even broke down and made dessert, but only because I had 2 almost-rotten bananas that I didn’t want to throw away ;)  Peanut Butter, Banana, and Chocolate Chip Brownies from the Earth Balance site. Original recipe HERE. No changes to this recipe except for the brands of peanut butter and soy milk.

Peanut butter,banana,chocolate chip brownies

Peanut butter,banana,chocolate chip brownies

Almost 250 calories for this tiny little brownie! Eek!

Almost 250 calories for this tiny little brownie! Eek!

These were so decadently delicious! I had to cut them into 16 servings to get the calories under 250!  After hubby and I each had one, I immediately packed them away to take into work.  Something like this is definitely a RARE treat, as I normally try to eat healthy and with very little added sugar!


 

All in all, it was a good day in the kitchen and I have 2 new recipes to add into my regular rotation :)

 

Meatless Monday: (Recipe Makeover) Tahini Lime Quinoa Salad

Happy Meatless Monday!

It’s been busy around here with the holidays, and all the shopping, baking, and stress that goes along with the holidays! No sooner do I get something wrapped and under the tree before Lucy and Bogey have the bows and ribbons destroyed and the packages chewed halfway open ;)

I haven’t come up with any new recipes over the last week or so, but I have perfected my Tahini Lime Quinoa Salad. I really need to rename it since 1. It’s not a salad, and 2. There are way more veggies than quinoa in it. How about Sauteed Broccoli and Brussels Sprouts with Quinoa and Tahini Lime Sauce? Anyways…

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Ingredients:

  • 1 cup quinoa, uncooked
  • 2 cups water
  • 1 pound Brussels Sprouts, chopped
  • 2 bunches broccoli crowns (about 4 cups, chopped)
  • 1 cup chopped red onion
  • 1/2 jalapeno, seeded and chopped
  • 1 Tbsp sesame oil
  • 1 cup chopped tomato
  • 1/4 cup Tahini
  • 3 Tbsp lime juice
  • 2 Tbsp soy sauce
  • 2 Tbsp hot water
  • 2 tsp sweetener (I use Agave)
  • 1/2 tsp garlic powder
  • 1/2 tsp ground ginger
  • 1 tsp Simply Asia Sweet Ginger Garlic seasoning (optional)

Directions:

  1. In a small pot bring the quinoa and 2 cups water to a boil, then reduce heat to low, cover and let simmer for 15 minutes.
  2. Meanwhile, saute the onion, broccoli, and Brussels sprouts in the sesame oil until it all reaches your desired consistency (I like my veggies almost burned!)
  3. In a small bowl combine the Tahini, lime juice, hot water, soy sauce, sweetener, garlic and ginger (and the Simply Asia seasoning, if using). A whisk works best.
  4. Once the veggies are done, pour into a large mixing bowl. Add the quinoa and combine. Add the tomatoes. Top with the Tahini sauce and mix well.

Makes 6 large servings and here’s the nutrition info:

BBSTLS

 

I finally made it back to the gym today and got in 3.1 miles on the treadmill. I did a sort of running “reboot” since I’ve been slacking lately between minor injuries, the tummy issues, and just plain laziness. It was 4:1 intervals at 4mph/6.2mph at a 1% incline. I felt good and had no problems whatsoever. Over the next couple days I’ll be assessing my upcoming running goals and working on some kind of training plan. Stay tuned!

livesig

Meatless Monday! Lime Tahini Quinoa Salad, and I ran today!

I made it over 4 miles before my tummy started acting up! I consider that HUGE progress since I normally “have to go” at just after a mile. Because I wasn’t sure if I was going to have any issues I opted for the treadmill.  I ended up doing 4.46 miles in 45 minutes. I started at 5.5mph then after 2 miles I upped it to 6mph, and after another mile up to 6.5 until I stopped.

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After that I headed into the kitchen for today’s recipe – Lime Tahini Quinoa Salad (an alteration of the Lemon Tahini Quinoa Salad from the Whole Plants Cookbook):

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Ingredients:

  • 1 cup quinoa, uncooked
  • 2 cups water
  • 1/2 large red onion, diced
  • 1 jalapeno, seeded and diced
  • 2 cups broccoli, chopped
  • 1 Tbsp sesame oil
  • 2 tomatoes, diced
  • 1/4 cup tahini
  • 3 Tbsp lime juice
  • 1 Tbsp hot water
  • 1 tsp agave
  • 2 Tbsp low sodium soy sauce
  • 1 tsp garlic powder
  • 1 tsp ground ginger

Directions:

  1. Heat the quinoa and 2 cups water to boiling, then reduce heat to low, cover and simmer for about 15 minutes (until the water is absorbed and the quinoa looks fluffy)
  2. While the quinoa is cooking, saute the onion, jalapeno, and broccoli in sesame oil until it reaches your desired consistency.
  3. Combine the quinoa and the sauteed veggies in a mixing bowl. Add the tomatoes and mix it all together.
  4. In a small bowl combine the tahini. lime juice, hot water, soy sauce, agave, garlic and ginger, and whisk until smooth.
  5. Pour the tahini sauce over the quinoa mix and stir until well combined.
  6. Serve!

This is definitely a new favorite of mine! The combination of the tahini sauce with the sauteed veggies really give the quinoa an amazing flavor! Next time I might throw in some mushrooms too, and maybe even brussels sprouts. Either way, it’s yummy!

I got 6 servings out of this. Here’s the nutritional info:

Lime Tahini Quinoa Salad Recipe by HALFFAST   SparkRecipes

I may not have any new recipes over the next few days as I’ll be eating leftovers from these last 2 experiments :)

livesig