Good morning world.
I must admit, I change dietary restrictions by the season. Meat, no meat, no eggs? Everyday eggs, dairy… um I love cheese, and what exactly is “gluten” anyways?
Either way, I think it’s good to have a couple vegetarian meals to keep a healthy balanced diet, detox, and get in some underutilized superfoods. Just one night a week. You might be surprised and how good some of this “healthy vegan stuff” tastes. That’s what MM is all about, good tasting food that fills your belly but doesn’t show up on your belly tomorrow.
Much like the inquisitive 4 year old following around adults always asking questions, I’m the “Why?” girl. You have a rule? I’m much more likely to comply if I know and agree with the reason why. Such as with vegetables. If I know the health benefits of a certain food, I am more likely to tell my brain to like it and ignore my personal taste preferences and over time actually develop a taste and preference to healthy things. Healthy is a lifestyle people. You gotta be in it for the long haul. But don’t worry, I’ll do the research for you.
This week’s recipe comes courtesy of Ohsheglows.com and as the premier of the “Meatless Monday” posts, is a tried and tested dinner party favorite. I’ve adjusted the original recipe slightly.
Easy and inexpensive, some of the nutritional highlights are:
KALE – Nutrient POWERHOUSE
Contains Calcium, Iron, Fiber, Vitamin A, B, C, K, lutein, and helps lower cholesterol and reduce risk of heart disease
SWEET POTATO – contains antioxidant and anti-inflammatory nutrients, helps control blood sugar level, also have little known antibacterial and antifungal properties
Vitamin A, B, C, manganese, Fiber, Potassium
BLACK BEANS – Low in fat, high in protein and fiber, help aid in digestion, helps lower cholesterol and cardiovascular disease, helps regulate blood sugar, lowers risk of certain types of cancers (i.e. colon), has antioxidant and anti-inflammatory compounds
Contains folate, Vitamin B, Iron, Magnesium, Zinc, Manganese, Omega-3 fatty acids
TOMATOES – Antioxidants galore! (Especially bones, liver, kidneys, and bloodstream). Promotes heart health and reduces risk of cardiovascular disease, bones health benefits, cancer protection, anti-inflammatory properties, reduced risk of obesity and some neurological disorders
Contain antioxidant lycopene, Vitamin A, C, E, K, Potassium, manganese
AVOCADOS – Healthy fat, promotes heart health, promotes cardiovascular health and aids in blood sugar regulation, anti-inflammatory benefits, helps prevent arthritis, anti cancer benefits
Contains Lycopene, carotenoids, fiber, Vitamin B, C, K, folate, potassium
***TO GET MAXIMUM NUTRIENTS, PEEL AVOCADO LIKE AN ORANGE***
The highest concentration the avocado’s nutrients are in the green closest to skin.
Spicy Potato ‘n Black Bean Burritos
Yield: 3-4 servings
- 200 grams yellow-skinned potato, not peeled and chopped into 1” pieces (about 2 small potatoes)
- 150 grams sweet potato, peeled and chopped (about 1/2 large)
- 1 tsp extra virgin olive oil
- 1 cup diced red onion
- 1-5 jalapeno pepper, seeded and diced
- 1 small tomato, chopped
- 1 tsp chili powder
- 1 tsp cayenne
- 1 tsp ground cumin
- 1 tbsp fresh lime juice
- 1 cup shredded dinosaur kale, large stems removed
- 1.5 cups cooked black beans (one 15-oz can), drained and rinsed
- Fine grain sea salt & ground pepper, to taste
- toppings: Avocado slices, salsa, cilantro
1. In a medium-sized pot, add the chopped potatoes and cover with water. Bring to a boil and then reduce heat to medium. Gently boil/simmer for about 12-15 minutes, or until just tender.
2. Meanwhile, preheat a large skillet with 1 tsp oil and sauté the red onion over medium heat for a few minutes. After boiling the potatoes, drain and gently mash them up a bit, leaving some chunks for texture.
3. Add potatoes to the skillet mixture and sauté for another 5-10 minutes or so, reducing heat if necessary.
4. Add in the diced jalapeno, tomato, chili powder, lime, and cumin. Season generously with salt and pepper and stir well, heating for a few minutes more.
5. Finally, stir in the kale and black beans and sauté until heated through. Adjust seasonings to taste and serve with corn tortillas. Top with avocado, cilantro, and salsa…or whatever you wish! Use leftovers on a salad for a fun twist.
This week’s schedule:
Mon: Atomic: Strength, Run
Wed: KRAV, Run
Thurs: Atomic: Strength
Fri: MYLO Fitness
Sat: OFF – mobility
Sun: Run 3-4 miles
Last week’s results:
Mon –Atomic: Strength W2D1 (DONE) &Caroline Collective: Yoga with Jessica Knapp (DONE)
Tues -TRAVELING – REST DAY
Wed – KRAV (DONE)
Thurs – Atomic (DONE)
– Mobility (DONE)
Friday – Crossfit WOD 13.5 (DONE)
Saturday – KRAV (DONE)
– Run 3-4 mi
Sunday – Yoga & Run 1-2 mi
– Mobility (DONE)
SLACKER ME – Took an off day Sunday and decided to drink Mimosas with friends instead of going for a run. YOLO.