Butternut Squash Chili!

Soooo, from what I hear, people want more healthy recipes!!!! So here is another awesome veggie for your health and your palate :)  I made this last night for dinner and it is so yummy!!


BUTTERNUT SQUASH

Butternut squash is low in calories and packed with nutrients. One cup of cubed squash only has 82 calories and no fat or cholesterol. It's a rich source of fiber which besides promoting good GI health also helps lower blood cholesterol levels  and control blood sugar. It also keeps you feeling fuller longer which makes it a great food for weight loss programs.  Butternut squash is high in several nutrients such as Vitamins A, B-complex and C as well as potassium and magnesium to name a few. The rich orange color means it's packed in beta carotene which gets converted to Vitamin A in the body. One cup of cubed squash has 457% of the recommended daily allowance!  Vitamin A is important for vision, immune health, growth and reproduction.

Almost Meatless Butternut Squash and Black Bean Chili
Makes 6 servings


2 tsp extra virgin olive oil
1 medium yellow onion, chopped (about 1 cup)
1 red bell pepper seeded and chopped (about 1 cup)
2 garlic clove, chopped
½ lb. extra lean ground beef (93% lean)
Salt and pepper
1 tsp chipotles in adobo, seeded and chopped*
1 tsp adobo sauce (from the can of chipotles)
1 ½ tsp ground cumin
½ tsp dried oregano
¼ tsp allspice
1 medium butternut squash peeled and cut into 1-inch cubes (about 3 cups) ( I GOT THE PRE-CUT BAGS AT TRADER JOES...SAVES THE WORK!)
1 can (28 oz) diced fire roasted tomatoes
1 cup fat free and low sodium beef or chicken broth (or water if vegetarian)
1 can (15 oz) black beans, rinsed
¼ cup cilantro, chopped



Heat the oil in a large Dutch oven or wide-based pot over medium heat. Add the onion and bell pepper and cook 6-7 minutes until partially softened. Add the garlic and cook another minute until fragrant. Stir in the ground beef and brown it, breaking it into pieces as it cooks. Season with salt and pepper.

Stir in the chipotles, adobo sauce, cumin, oregano, and allspice. Add the butternut squash, tomatoes, and broth (or water). Season with salt and pepper. Bring mixture to a boil then reduce to a simmer. Cover and cook 20 minutes then uncover and stir in the beans. Cook, partially covered, another 15-20 minutes until chili is thickened and squash is cooked through. Stir in the cilantro.

Serve chili alone or with brown rice. Top with reduced fat sour cream if desired. Garnish with cilantro.


Got this lovely recipe and info from http://www.thefoodiephysician.com/2011/11/ingredient-911-butternut-squash.html

Asparagus!!!

  Im am always telling you guys it's 80% nutrition and 20% workout!!  What you do with me in the gym is nothing if you don't fuel it well!!  Here is just one vegetable that is not only yummy, but has such awesome health benefits!!

Asparagus is a nutritional powerhouse: It’s a good source of vitamin K (important for strong bones and blood clotting) and antioxidants, which repair damage done by free radicals and can help reduce risk of serious health problems like heart disease, diabetes, and cancer 

With a very low calorie content — only 27 calories per cup, or about 12 small spears — asparagus is an ideal veggie to add to any plate. Plus, it’s high in folate, which is key during pregnancy, and can also help prevent cancer and anemia in adults and children. One study showed that low-folate diets can also increase the risk of chronic diseases for the elderly  So on the next trip over the river and through the woods, ditch the basket of muffins and bring Grandmother some asparagus!.....check out the rest of the article here!- http://www.greatist.com/health/superfood-asparagus-032012/#

Need an idea for how to use it??

Roasted Asparagus Recipe

• Cook time: 10 minutes

In place of the lemon juice, you can drizzle a little balsamic vinegar over the asparagus. Add a little freshly grated Parmesan cheese for an extra touch.

INGREDIENTS

• 1 lb asparagus spears (thick spears are best for roasting)
• 1-2 Tbsp olive oil
• 2 cloves garlic, minced
• Kosher Salt
• Freshly grated black pepper
• Lemon juice

METHOD

1 Preheat oven to 400°F. Rinse clean the asparagus. Break the tough ends off of the asparagus and discard.

 

2 Lay the asparagus spears out in a single layer in a baking dish or a foil-covered roasting pan. Drizzle olive oil over the spears, roll the asparagus back and forth until they are all covered with a thin layer of olive oil. (Alternatively you can put the asparagus and oil in a plastic bag, and rub the bag so that the oil gets evenly distributed.) Sprinkle with minced garlic, salt, and pepper. Rub over the asparagus so that they are evenly distributed.

3 Place pan in oven and cook for approximately 8-10 minutes, depending on how thick your asparagus spears are, until lightly browned and tender when pierced with a fork. Drizzle with a little fresh lemon juice before serving.

Yield: Serves 4.

http://simplyrecipes.com/recipes/roasted_asparagus/ 

Welcome to my BLOG!!!

Hey Everybody!!!

   Well, first of all,  if you are reading this right now, then you came to check out my blog! Thank you!!!!

I wanted to create a place where I can share with all of you my most favorite tips and tricks to help you all achieve each and every goal!  I am continuously working to educate myself so that I can better help all of you.  I figured, why not just show you guys what i'm reading?!?!  That way, you can better understand why it is that I make you do all the crazy stuff you do ;)

In addition to education, I want to be your teammate!... as I hope you see in your sessions with me. With that said, I will be posting quotes, articles, etc.  that I hope will motivate and inspire you each and every day!

I only get a short amount of time with you per week, and I am hoping that this is one more way I can connect with you even when i am not with you.  I want you all to know how much I appreciate each and every one of you.  I feel so blessed and thankful each and every day that I get to get up and do what I love.  Your success is my success and it is the best feeling in the entire world to see you reach your goals.

I hope you find this helpful, even if in some very small way :)


xoxoxo