Sweet, Savory, Delicious.

Today’s recipe is baked black beans. These black beans mimic a traditional baked bean that you would eat with BBQ, but I find these to be much tastier! The prep time for these is around 30 minutes and then they cook for about 45 minutes more- the time spent on these is well worth it! So worth it in fact, my family eats this recipe often.

BAKED BLACK BEANS

Ingredients

1 TBLSP olive oil
1/2 pound turkey bacon, chopped
1/2 yellow onion, diced
2 garlic cloves, minced (2 tsp)
2 medium jalapenos, seeded and chopped
1/2 tsp salt
1 cup reduced-sodium beef broth
1/4 cup brown sugar, firmly packed
1/4 cup ketchup
3 TBSLP honey
2 tsp Dijon mustard
2 TBSLP apple cider vinegar
1/4 tsp black pepper
2 15 oz cans black beans, rinsed and drained
1/4 cup chopped cilantro

Directions

1. Preheat oven to 400 degrees Fahrenheit. Spray an 8 inch by 8 inch pan with nonstick cooking spray.

2. Heat oil in a large skillet over medium-high heat. Add bacon, onion, garlic, jalapenos, and salt. Cook 7 to 8 minutes until vegetables start to soften and bacon crisps.

3. Reduce heat to low and add the beef broth, brown sugar, honey, Dijon mustard, ketchup, cider vinegar, and black pepper. Stir until well combined. Add the beans and stir to coat.

4. Transfer the beans to the 8 inch by 8 inch pan. Bake uncovered for 45 minutes to 1 hour, until the beans are hot and a dark crust begins to form on the top.

5. Sprinkle the cilantro over the top. Serve and enjoy!

This recipe is a great side dish during the summer or winter, rain or shine! I encourage you to try new recipes with the changing seasons- it keeps your palette fresh and your stomach happy!

I often blog about what to eat, what not to eat, what exercises to do, and how to cook. Today’s blog is about the dirtiest spots in the average kitchen. I almost didn’t share this article, but then I thought to myself “we use our kitchen to support our healthy lifestyle… why not!?” After reading this article, I bet you will be heading to your kitchen to do some cleaning in some spots you never really thought about cleaning…

I found this article on Organic Authority’s website, which I highly recommend for all types of health related information. You can find the original article HERE.

THE DIRTIEST PLACES IN YOUR KITCHEN

1. Vegetable Compartment in the Refrigerator
Because of all the veggies that visit this compartment weekly, this compartment was found to contain listeria and salmonella. Be sure to wash this compartment with soap and water monthly. Organic Authority also recommends storing your veggies above your raw meats.

2. Meat Compartment in the Refrigerator
Once again, this compartment is likely to house bacterias! Be sure to clean this container monthly, at minimum.

3. Blender Gasket
This is the rubber part of the blender at the bottom where it seals the blender. This study found yeast, mold, E. coli, and salmonella. Gross! To avoid these awful germs, authorities recommend disassembling your entire blender before cleaning to clean the hard to reach places.

4. Can opener
I have to be honest, I don’t know the last time I cleaned my can opener. Because this is used to open foods off all shapes and sizes, this utensil should be rinsed with soapy water every time you use it!

5. Rubber spatula
If your spatula can disassemble into handle and spatula, watch out! Be sure to take apart your spatula each time you use it to be sure it is entirely clean. If cleaned improperly, this too can house yeast, mold, and E. coli.

6. Water Dispenser in the Refrigerator
Because of the amount of moisture constantly living in this compartment, mold grows all to easily. It is recommend that you clean your dispenser by running a water and vinegar solution through the dispenser, a “how to” you can find in your refrigerator manual.

7. Ice Dispenser in the Refrigerator
This too is moist and an easy place for mold to grow. To clean this compartment, turn off the ice, pull out the ice container and clean with hot soapy water, and allow it to dry completely before putting it back in the freezer.

8. Knife Block
If you do not wash and DRY your knives properly, your knife block can grow some nasty mold in the tiny slots. Be sure to clean knives in hot water and allow them to dry standing up and dry completely before putting them back in the knife block. You can also clean the knife block by cleansing with hot soapy water and letting it dry upside completely.

9. Rubber Seals on Food Storage Containers
We probably all have wonderful storage containers that have a rubber seal or some difficult groove to reach at the top of the container. Be sure to clean these containers completely and dry them before putting away!

After reading this article, I am thankful I clean my kitchen as often as I do. When you use your kitchen as often as most of us do, you want to be sure you are cleaning food and containers properly so that the healthy food you are consuming does not contain unwanted germs and dangerous bacterias.

Sweet potatoes and more sweet potatoes!

This delicious orange food contains fiber and so many wonderful nutrients. I recommend eating them as often as you can, as many ways as you can think to cook them. One sweet potato has around 120 calories and 4 grams of fiber.

This recipe is from All Recipes. The ingredients, directions, and picture below are all courtesy of All Recipes. You can find the original recipe HERE!

SWEET AND SPICY SWEET POTATOES

Ingredients

2 large sweet potatoes, peeled and cubed
3 TBLSP olive oil
2 tsp packed brown sugar
1 1/2 TBSLP paprika
1/2 tsp black pepper
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp poultry seasoning
1/2 tsp chili powder
1 pinch cayenne pepper

Directions

1. Preheat an oven to 425 degrees F.
2. Place the sweet potato chunks into a large mixing bowl. Drizzle with the olive oil, then sprinkle the brown sugar, paprika, black pepper, onion powder, garlic powder, poultry seasoning, chili powder, and cayenne pepper overtop. Toss until the potatoes are evenly coated with the seasoning. Spread onto a baking sheet.
3. Bake in the preheated oven for 15 minutes, then turn the potatoes over with a spatula, and continue baking until the sweet potatoes are golden and tender, 10 to 15 minutes more.

Honestly, savory sweet potatoes my be my favorite way to eat sweet potatoes.
This recipe is sweet, savory, and oh so good.

As spring is filling the air and the weather is absolutely fantastic, I am exercising outside as much as possible. Exercising outside not only feels wonderful this time of year, but it has some wonderful health benefits that exercising indoors cannot always fulfill.

Women’s Health Magazine can take credit for these great tips. You can find the link to the article HERE and a link to their full website in my recommend websites on my blog.

7 REASONS TO EXERCISE OUTSIDE

1. You’ll go for longer.

When you change up the scenery, you usually spend more time exercising. Run a new route, find a great hiking park that requires you to hike a few miles in and then a few miles back out. Try something new so you end up exercising longer.

2. You blast more calories.

Changing up your routine outdoors helps you blast calories because you surprises your muscles by doing new exercises. Plus exercising outside usually means a varied terrain, so you’re climbing hills rather than running flat on a treadmill.

3. You’ll save money.

Gyms are expensive. I do not own a gym membership and still find plenty of ways to get in the exercise I need through outdoor running and circuit training. Exercising outside is free! Who doesn’t love free?

4. You will feel happier.

Studies show that people who spend time outside more often tend to have a happier demeanor. The fresh air coupled with doing something good for your body can’t help but make you feel great! Exercising gives you energy and helps clear your head, which causes a more positive outlook.

5. You will fight germs.

Know why people get sick more in the winter? It’s because the germs get cooped up in the locked buildings with the windows shut. Being outside gives you fresh air! Gyms also contain germs, bacteria, and according to Women’s Health, MRSA (a strand of staph). If exercising at the gym, always use gym manners and disinfect your machines.

6. You will think clearly.

Pick your favorite playlist, audio book, or sermon. (I love to catch up sermons on my runs because it’s easy to pay attention.) Exercising outside in any capacity can help you clear your head and lessen stress.

7. You will workout whenever you want.

I love this reason because as Women’s Health puts it, “The outdoors is always ready to go. No class schedules, no waiting in line for machines. You can fit fitness in whenever you have a chance.”
Exercising outdoors leaves little room for excuses- it’s always right there!

I encourage you- get outside and exercise!

Activities:
Ride bikes
Job a new route
Walk a new neighborhood
Play sports with your kids or a group of friends
Hike a nature park near your home
Do yoga on the porch

What are your favorite outdoor activities?
How will you get active this spring and summer?

One of my favorite magazines is Rachel Ray’s Magazine. She always has great recipes and party hosting tips, not to mention great information about food.

This recipe is from the March issue of Rachel Ray’s Magazine, and it is fantastic!

TEX MEX SLOPPY JOES
Servings: 4

Ingredients

4 slices bacon, chopped
1 lb ground beef, seasoned with salt and pepper
1 onion, chopped
1-2 jalapeno peppers
1 TBLSP garlic, chopped
1 TBLSP chili powder
1 1/2 tsp cumin
1 1/2 tsp coriander
1 cup beer (you can buy non-alcoholic beer if you prefer not to cook with alcohol)
1 cup tomato sauce
1 TBLSP brown sugar
2 TBLSP worcestershire sauce
1 TBSLP cider vinegar
1 TSBLP hot sauce

4 hamburger buns

Directions

1. In a large skillet, drizzle olive oil over medium-high heat. Add bacon and cook until crisp. Using a slotted spoon, transfer the bacon to a paper towel to drain.

2. Add the ground beef to the skillet and cook until browned. Season beef with salt and pepper. Return the cooked bacon to the pan and add the onion, chiles, garlic, chili powder, cumin, and coriander.
Cook stirring, until the onion is softened, about 5 minutes.

3. In a medium bowl, stir together beer, tomato sauce, brown sugar, worcestershire, vinegar, and hot sauce. Pour the mixture over the meat. Lower the heat and let mixture simmer for 5-10 minutes or until ready to serve.

This recipe is excellent eaten even without a bun if you are looking to cut calories there. I highly recommend this delicious and healthy version of sloppy joes!

Here’s yet another simple trick to stay healthy and save money: pack your lunch!

Pack a lunchbox (stylish or not) and prepare your meals at home for the next day and coming work week. By packing your own meals, you get to regulate what enters your mouth and how healthy it is.

WHY SHOULD I PACK A LUNCH?

1. You will save money.
Eating out at $10, 5 days a week, adds up to $200 a month, just on LUNCH. Packing your lunch will never hit that astronomical number unless you start packing rare exotic animals to eat.

2. You will save calories.
Eating out uneducated will cost you about 1000 calories per meal, while packing a lunch should cost you only 500 each day. Do the math here, and in one month’s time, you’ve eaten an extra 10,000 calories.
That’s 3 pounds my friends!

3. You will never regret saying no to unhealthy foods.
Too many of us watch coworkers and friends eat out for lunch almost every day and make terrible choices. It can be tempting to go out and enjoy what seems to be “better” food, but  feeling disgusting is never better.

EXCUSES

1. I don’t have enough time in the morning.
PACK IT THE NIGHT BEFORE. Packing my food the night before, helps me make good food choices and causes me to carefully measure out my food portions. Packing last minute in the morning would either cause me to be late or throw pre-packaged unhealthy food in my lunchbox.

You can ask my husband- come 9 o clock I make sure my lunch is packed in the right containers, fruit is washed, portions are measured, and it is stored in the fridge. I even go as far as getting my coffee in the filter so I only hit “Brew” when I get to the kitchen on my way out to work.

2. I don’t know what to pack.
LET ME TELL YOU WHAT I PACK:

Breakfast-a banana and instant flax oatmeal
Midmorning snack- 2 oz chicken and string cheese (both for the straight protein), usually accompanied by a piece of fruit
Lunch- 200 calories of either soup, chili, or a veggie burger, and a container of Greek yogurt with Chia seeds
Mid afternoon snack- CLIF Builder’s bar

This all puts me at only 1200 calories going into dinner.

In addition, if I know there’s an event later with unhealthy food I don’t enjoy spending my calories on, I will pre-pack a dinner. Packing my dinner ensures that I enjoy what I eat and intake foods my body loves, all while saving money and calories.

This weekend was a new recipe experiment. I thought to myself “what is in my pantry that I can make into dinner?” And when I found chickpeas and quinoa I quickly searched for a yummy vegetarian burger recipe. Much to my delight, I found this one, tried it, and it is delicious!

I found this recipe on the Ambitious Kitchen’s blog. A big thanks to this writer for sharing her adventures so I can now share them with you. You can find a link to the Ambitious Kitchen’s blog, the complete recipe, and step by step photos HERE. I did not list it here, but this blogger also has a spicy yogurt sauce for her burgers.

QUINOA CHICKPEA SWEET POTATO BURGERS

Ingredients

• 1 teaspoon olive oil
• 1 small onion, diced small
• 3 cloves of garlic, minced
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 teaspoon salt
• freshly ground black pepper
• 1 medium to large sweet potato
• 1 -15 oz can chickpeas, rinsed and drained
• 1/2 cup fresh cilantro leaves
• 1/4 cup fresh parsley
• 2 1/2 cups cooked quinoa
• 1 egg
• Buns and veggies to garnish

Directions

1. Cook quinoa by following directions. 2 1/2 cups cooked quinoa is 1 1/4 cups dry. While cooking quinoa, microwave the sweet potato 3-4 minutes until soft and easily mashed.

2. Dice the onion into small pieces and saute with minced garlic in light olive oil until onions are soft and translucent.

3. Combine chickpeas, onion saute, sweet potato, salt, pepper, garlic powder, chili powder, cumin, cilantro and parsley in the food processor. Pulse until chunky and taste. Add seasonings as desire. Then add 1 egg to soften the mixture. Pulse ingredients until slightly chunky but smooth overall.

4. Combine above mixture with quinoa in a large bowl. Stir together to make one homeogenous mixture. Divide mixture into patties, about 8 or 9 total.

5. Heat olive oil in skillet over medium high heat. Cook burgers 4-5 minutes per side, keeping the heat at medium so they cook through without over cooking on the outside.

Nutrition

If you make 9 burgers, 1 patty only has 165 calories and is loaded with protein and fiber.

Enjoy!

As much as I love eating healthy, I truly love to splurge.

Not that I need to define it, but splurging is when you have a meal and you eat whatever you want, not taking into account how healthy it is.

How Should I Splurge?

1. Splurge ONCE in the entire week.
Do NOT, I repeat, Do NOT, splurge for an entire day and especially not an entire weekend. Pick one day of the week and one meal during that day that you will splurge. It makes it easier to eat healthy all week when you have something really awesome to eat as your reward.
My splurge night is Friday night. Jordan and I go out to dinner and usually out for ice cream after that. It’s always worth the wait.

2. Splurge by eating food you love.
Pick foods that you absolutely love but almost always so no to. If you love pizza, eat pizza. If you love a greasy hamburger, eat a greasy hamburger. Be sure your splurge is worth it. If you eat something unhealthy that you don’t really love, it’s likely you will splurge again to make yourself satisfied.

3. Splurge knowing the next day is back to normal.
Too many people think that blowing it for one meal gives them the right to blow it for an entire weekend. One splurge day will not be likely to make you gain weight, but two or three days will easily pack on 5 pounds. Get back to your healthy eating the next meal after your splurge!

4. Splurge and then compensate with a workout.
I either work out hard the same day as an unhealthy meal or I get right back to it the next day with an intense workout.

However you splurge, make it 100% worth it. Eat the foods you love and really enjoy the meal while you eat it. It’s okay to eat unhealthy once a week. I actually recommend it. It makes self-control so much easier when there’s a reward at the end of the week.

I used to eat pre-packaged meat for quick protein in the mornings as a snack. Not only is this expensive when eating lunchmeat every day, but the preservatives in packaged lunch meats are not good for you.

As money was spent and I was tired of eating pre-packaged unhealthy meats, I looked for an easy recipe to cook a whole chicken. A few weeks ago, I had never cooked a whole bird. I found this recipe and have cooked it multiple times since then! Buying a whole chicken is around $1 a pound. Purchasing whole chickens to cook will save the Covarellis about $20 a month in meat! Winning!

This recipe was found on 100 Day of Real Food. You can find the link HERE.

WHOLE CHICKEN IN THE CROCK POT

Ingredients

• 2 teaspoons paprika
• 1 teaspoon salt
• 1 teaspoon onion powder
• 1 teaspoon thyme
• ½ teaspoon garlic powder
• ¼ teaspoon cayenne (red) pepper
• ¼ teaspoon black pepper
• 1 onion
• 1 large chicken

Directions

1. Combine the dried spices in a small bowl.
2. Loosely chop the onion and place it in the bottom of the slow cooker.
3. Remove any giblets from the chicken, rinse the chicken cavity and under the skin, and then rub the spice mixture all over. You can even put some of the spices inside the cavity and under the skin covering the breasts.
4. Put prepared chicken on top of the onions in the slow cooker, cover it, and turn it on to high. There is no need to add any liquid.
5. Cook for 4 – 5 hours on high (for a 3 or 4 pound chicken) or until the chicken is falling off the bone.

Remember, chicken should register at at 165 degrees on a meat thermometer when it is fully cooked. I suggest purchasing a meat thermometer if you don’t own one.

Nutrition

I use my food scale to portion out 4 oz of chicken when I snack.
4 oz of white meat is about 60 calories and 15 grams of protein.

Enjoy! This will save you time and money and give you guilt-free, preservative-laden chicken.

As most of you know, I ran my first half marathon February 24th. The training was so intense at times that I would run for 2 hours straight! You think to yourself: she must have been the skinniest she’s ever been. Think again!

Since finishing my half-marathon training, I have gotten back in touch with my favorite fitness guru: Jillian Michaels. I’ve actually LOST WEIGHT since running a half marathon.
The beautiful part? I don’t have to do any 2 hour workouts during the week!

HOW DID I LOSE WEIGHT?

1. Jillian Michaels DVDS

Jillian is a fat blasting master. I love her workouts.
You want to see results? Cardio alone won’t do it. You HAVE to build muscle through weight training and circuit training, and Jillian is your girl!

Here are my FAVORITE Jillian DVD’s right now. I cycle them throughout the week.

YOGA MELTDOWN
2 levels of fat blasting yoga, all while relaxing your mind and body after a long day. Each level is about 30 minutes long.

6 WEEK 6 PACK
2 levels of intense core and ab work. This may just be my favorite DVD of hers. Each level is 35 minutes long. Occasionally I’ll do half of a level and then go for a run.

KILLER BUNS AND THIGHS
This was a Christmas present from my wonderful husband. Three crazy levels, each one about 40 minutes long. This workout has serious muscle consequences, but it hurts so good.

2. I got really strict with my eating again.
During my half marathon training, I still ate extremely healthy, but I allowed one or two extra splurge meals.

Now that life is back to normal, my week is much stricter now with the food I eat. I have cut out as much unnecessary bread as possible, I eat many veggie based dinners, and have fallen in love with kettle corn as my “dessert” rather than splurging on ice cream. To lose weight, I have to consume less than 2000 calories a day, with intense workouts included.

All this to say, I’m confident you can lose the weight you want and feel great. Eat strictly and go buy Jillian Michaels DVDs. I promise you will be so sore. I also promise you will look so good!