Super quick and easy black bean casserole

Beans are so nutritious I am always looking for ways to incorporate them into our meals for a little extra nutrition, and a little more protein. This recipe was simple, and quick, I had everything in my pantry to make it and I’m sure you do too! There is no reason to live of salads alone when your trying to live a healthier lifestyle. Give this recipe a try and let me know what you think! Enjoy!

Black Bean Casserole:

Ingredients:

2 (15 oz) cans black beans, drained and rinsed

2 tsp olive oil

2 cloves of garlic, minced 

1 onion, chopped

1 jar (12 oz) of salsa

1 cup shredded cheese ( I used sharp cheddar)

4 tortillas ( again low sodium, whole wheat are the best options)

1 cup vegetable broth (low sodium and fat free are the best options)

2 tsp cumin

pepper to taste

salt to taste

Preheat oven to 375 degrees

Drain and rinse beans, set aside, in a skillet heat oil, saute onions and garlic until tender, (low heat), add in beans, and broth and continue cooking about 3 minutes. Add cumin, pepper, and salt to taste. make sure the seasonings are evening distributed. 

 

spray bottom of oven safe pan with oil, layer one tortilla on bottom, top with 1/4 of the beans, 1/4 salsa, and a 1/4 of cheese. repeat 3 more times. 

 

cover baking dish with foil, bake for about 20 minutes, remove foil, bake another 10 minutes to melt cheese and lightly brown. Let cool and enjoy this awesome healthy dish! 

Spinach balls

I am finding new and interesting ways to incorporate veggies into my life. I am not a fan of cold vegetables but they keep the calories down and right now that is my goal, staying at 1400 calories to slim down for the competition. Here is an amazing recipe that is my daughter Cecelia approved of, she kept sneaking them like cookies! ls:

Ingredients

2 (10 oz.) packages frozen spinach, thawed & well-drained

2 small onions, very finely chopped (I use a food processor)

2 1/4 c. bread crumbs (I used crushed up cheez-Itz)

6 eggs, beaten

1/2 c. melted butter (I used appleasauce to keep the calories low)

1/2 c. colby jack or any cheese you prefer

2 tsp. garlic salt

1 tsp. black pepper

Directions

1.  Mix all ingredients until well combined.  Form into about 1″ balls; place on a baking sheet sprayed with cooking spray.  

2.  Bake at 350 for 20 minutes.  Makes approximately 60 balls.

 

I found these through a friend and they are so tasty and easy to make! I hope you enjoy!

 

Cauliflower buffalo “wings”

Cauliflower buffalo “wings”

Trying to keep my calories low, while prepping for this competition. I was craving greasy spicy party foods and a friend came to my rescue with this amazing recipe. Who knew cauliflower was so amazing? Well obviously the vegans were in the know. I hope you enjoy the recipe as much as I am! 

 

Carrot fries anyone?

As you know I am training for a bikini competition. My goal is to compete in one competition in the year 2014. I have been doing great with the training, the cardio is still killing me but I’m progressing. I’ve said this before but eating is 80% of your success, and exercising is only 20%. I have been trying to get creative with my fruit and veggie intake. Here is a recipe I thought would be gross, and turn out amazing…

Carrot Fries!

you need:

Olive oil

Carrots, peeled and sliced lengthwise like fries

seasoned salt

pan

Heat oven to 400 degrees, cut up carrots and throw in a ziploc bag. add in the seasoned salt, (as much or as little as desired), then add in 1-2tbsp olive oil. shake up until well coated. let stand five minutes. shake the bag of carrots onto pan and bake for 15 minutes. turn and bake another 15 minutes. I like mine really crispy so I turned the broiler on for 5 minutes at the end for a little crunch. Enjoy! Simple snack and so easy to make!