Taco Soup

Mexican food of any sort is a big hit at my house.  We love the chips and homemade salsa and just about anything with that taco flavor.  Taco soup is great during the cold days and very easy to make.  It is really not too much different than chili.  Many recipes that I have seen to make taco soup use a packet of taco seasoning and a ranch packet.  Both of these items would never be found in my pantry because they have added salt, MSG and stuff I try to avoid.  Making your own taco seasoning is very easy.  I have not really looked into making my own ranch flavor, but I have noticed that it is basically parsley, onion salt and some other things that I don't think are necessary to make a delicious taco soup.  So my alternative to the ranch packet is adding some parsley and if you wanted to you could add more onion powder.  Notice I never add onion salt or garlic salt, it is always the powder form and then I add my Celtic sea salt.  It is very important to monitor your salt intake.  One of the biggest things my family notices when we eat out is how thirsty we are after eating.  The reason...so much salt.  I guess it is the way that most chefs cook in order to bring out the flavor in things.  My suggestion, add more seasonings and natural flavorings from food instead of more salt.  This is one thing I have had to acquire new taste for because I am salt person.  I now add more spice with cayenne pepper or black pepper or some other spice that is used in a dish.  I still remember there was a time in high school that my grandfather introduced me to adding a little salt to the top of your pizza.  I loved it!  Of course I have learned that salt is one ingredient that we consume way to much.  Sugar is also one of those ingredients.  Check out a label on anything...it probably has added sugar and or salt.  

With all the garnishes- Kids way

Taco Soup

3-4 Tablespoons taco seasoning mix*

1 pound ground beef

1 onion chopped

1 can black beans drained or 1 1/2 cups 

1 can pinto beans drained or 1 1/2 cups

2 Tablespoons parsley

1 28 oz can petite diced tomatoes NOT drained

2-3 cups water

With added avocado- My way

1 can sliced olives

1/2 cup frozen corn

Directions:

Brown ground beef in a skillet then add everything but the olives.  And depending on how you are cooking it, in a crockpot or on the stove, you can add the beans later also so they do not get all mushy.  I have cooked it in the crockpot on high for about 3 - 4 hours or on low for 6-8 hours.  You could also cook it on the stove for about 

1 - 1 1/12 hours on medium to medium low. 

We usually garnish our soup with sliced avocado, cheese, and a dollop of plain yogurt (makes it creamy).  We also like to dip some corn tortilla chips in our soup. 

*Taco seasoning dry mix

2 tablespoons chili powder

1/2 tsp garlic powder

1 tsp paprika

1/2 tsp onion powder

1/4 tsp red pepper flakes

1/2 tsp dried oregano

2 tsp black pepper

1 tsp celtic sea salt

3 tsp cumin

Mix all together and store in air tight container.  Double or even triple this to keep on hand for all your mexican dishes.  I put into a container that has a shaker on top. This recipe is very close to Advocare's cookbook recipe found at www.choosethechallenge.com under Virtual coach.

Cranberry Pecan Muffins

I love the basic recipe for my muffins.  It can be dairy free or not, wheat free or not, but always delicious.  Last night we made breakfast for dinner, but we we wanted something other than pancakes, waffles, or blueberry muffins.  So I started with my basic recipe with almost an oatmeal base, thanks to a friend of mine who had made my blueberry muffins a couple days ago.  Here is my twist to the muffin recipe...

1 1/2 cup quick oats (probably could use the old fashioned but it would be a different texture)
1/4 cup wheat flour or rice flour
1/4 cup oat bran
2 tsp stevia
2 tsp baking powder
1/2 tsp Celtic Sea salt
1/4 cup chopped pecan pieces
1/2 cup dried cranberries
1 cup coconut/almond milk
1 egg
1 Tbsp unsweetened apple sauce


Mix all ingredients together then cook at 350 for 20-25 minutes...I think I may add some cinnamon next time I make these.

Also, a different way to cook these and any other muffin mix, make it more like a pancake.  We cooked these on our flat skillet and ate them more like a pancake or biscuit.  It creates a crispy sweet bread for any meal.  Just omit the stevia and you have a great bread to go with any meal.  Even more creative, put some spices in it to go with the meal you are making.  Maybe add italian seasonings to go with a pasta meal.  My advice, match the seasonings that you are putting into your meat or main dish.

Have fun and be creative!!!

Asian Crock Pot Chicken

This recipe idea started from an AdvoCare Cookbook found at www.choosethechallenge.com, but as usual I have altered it and made it to my family's liking.  It is super easy and can cook all day without much attention.  I have also used frozen chicken breasts and thrown it in there in the morning and its thawed, cooked, and pulling apart by dinner.  Smells and tastes great! 

3-4 boneless skinless chicken breasts, trimmed of fat

5 cloves of chopped/minced garlic

1 onion

3 stalks of celery

1 cup chopped carrots

1/4 cup Liquid Aminos (soy sauce substitute)

1/2 to 1 cup organic chicken broth - depends on how much chicken you use and if you add any other veggies.

1/2 tsp ground ginger

2 Tbsp Organic Apple Cider Vinegar  (I use organic because it has so many great health benefits)

Place chicken in crock pot. Add remaining ingredients on top. Cook on Low for 6-8 hours until chicken can be shredded with a fork and juice is at your desired absorption.

I like to eat this as a lettuce wrap with quinoa or over rice.  Also great to top with slivered almonds. 

Always remember to make it your own and improvise on the ingredients you have 

Blueberry Muffins- wheat and dairy free

During my AdvoCare cleanse, I have to eliminate wheat, and dairy for 10 days.  So I have taken my mother-in-laws recipe and made it into a blueberry muffin.  I think I am going to experiment with some of our chocolate muscle gain shake and make some kind of chocolate muffin.  I know people love their breads and sweet treats, so this seems to hit a little of both of them.  Experiment with different combinations to achieve your favorite Muffin

2 cups of dry mix any combination (oatmeal, rice flour, almond flour, flax meal, oat bran)*

2 tsp baking powder

1 - 2 Tbsp dry stevia- depending on your desired sweetness

1 egg

1 Tbsp unsweetened apple sauce or 1 Tbsp olive oil

1 cup of almond milk, rice milk or coconut milk- all UNSWEETENED

1/4 -1/2 tsp Celtic sea salt

1/2 - 1 cup frozen blueberries

Spray muffin pan with nonstick spray.

Cook muffins at 350 degrees for 20- 25 min

Makes 9-10 muffins

* I use 1 cup rice flour, 1/2 cup quick oats, 1/4 cup flax meal, 1/4 cup oat bran.  Also, sometimes you may need to add a little more or less dry ingredients depending on the combination of ingredients.  

Chicken Stir Fry with Quinoa

Stir Fry is one of my favorite dinners to cook and eat.  I love all the veggies you can load into this dish and I usually use it as a clean out the fridge type of meal.  Basically, I get to the end of most of my veggies in the fridge and need to do something with them before they spoil.  In the past I have used the typical oil and a thickener like corn starch or flour to make this dish to my liking, but last night I tried something new to go along with a cleanse that I am doing that does not allow either of these ingredients.  So, I wanted to share my newest version of this dish that would fit most any ones dieting guidelines.

Ingredients:
2-3 chicken breasts cut into bite sized pieces
2 Tbsp Brags liquid aminos- This is basically a soy sauce, but a safe alternative
1 tsp garlic powder
1/4-1/2 tsp ground ginger

Mix all the above and let marinate for at least 30 minutes

3 - 4 cups of organic chicken broth
quinoa (or brown rice if you prefer)
4 cups of veggies
1 onion
slivered almonds
1 Tbsp Brags liquid aminos
2 Tbsp vinegar
1/4 tsp ground ginger
1/2 tsp ground black pepper


Directions:
Cook 1 cup of quinoa in 2 cups of chicken broth.

While chicken is marinating, chop up your 4 cups of veggies
My favorites: Broccoli, carrots, celery, snap peas, red pepper, or anything that is still in the fridge.
Also chop up your onion

In a large pan, cover the bottom with chicken broth (NOT oil or non stick spray) the amount depends on the size of your pan.  Maybe about 1/4 cup....Then add your chopped onion and chicken.  Cook on medium high until chicken is about done.  Then I push chicken to the sides and add all my veggies, 1 Tbsp liquid aminos, ginger, ground pepper and vinegar.  I may also add a little bit more chicken broth depending upon how much has evaporated while I cooked the chicken.  Cover and cook until desired tenderness of veggies.  About 10 minutes.

Serve chicken and veggie mix over the quinoa and add some slivered almonds on top. Delicious!

Remember to always make it to your own liking.  A little more seasoning or spice or juice....its your dish now!!! Be creative, and make do with what's in your pantry or fridge.

Hummus

Hummus is a great addition to your diet and can help you enjoy your veggies so much more.  I have mentioned in the past how important veggies are to your overall diet.  They have lots of great natural vitamins in them and can make you feel full without the extra calories. I love to eat carrots, celery, radishes, sugar snap peas, and broccoli all dipped in my hummus.  I also like to use hummus as my condiment for my sandwiches.  Sometimes my sandwiches are made as lettuce wraps smothered in hummus with some turkey and fresh ground pepper and oregano. If you love your cheese you can add one slice of cheese too.  It can also be spread onto bread instead of mustard or mayo. Hummus, which is made of chick peas (garbanzo beans), is a great source of Protein, Fiber, Folate, Copper, and Manganese. I will also add it to my salads to add a little bit of moisture without adding more dressing of any kind. I love my hummus.  It can made all the way from scratch with dried chick peas (garbanzo beans), or with a can of the chick peas (garbanzo beans).  If I use the can I will decrease salt and I always buy cans without added sugars or salt if I can find them.  I do prefer to make hummus starting with the dried chick peas.  If you go ahead and soak a bunch of them and cook them up, then you can store whatever you don't use in a Ziplock bag in the freezer.  Making things simple is key to continuing to cook healthy dishes.  I freeze extra whenever possible for those days that you don't have as much time.  So here is my recipe, as best I can, but always remember to add more or less of something to make it yours.

Hummus
1 1/2 cups cooked chick peas or 1 16oz can of chick peas (garbanzo beans) drained.
Juice of 2-3 lemons
1/4 cup tahini (ground up sesame seeds- I usually find in the organic section close to peanut butters)
1 tsp Celtic Sea salt
2 cloves garlic
1/2 tsp cummin
1/2 tsp garlic powder
1-2 pinches of cayenne pepper (more or less to desired spice)
1/4 - 1/2 cup water

Directions:
Blend all ingredients in food processor. Add more or less water to get to desired texture and moisture. I usually need less water when I use the canned beans. I may also add 1 Tbsp of extra virgin olive oil for a little flavor and good fat. Blend until desired smoothness.

A Bobo Breakfast

Usually during the weekend sometime, Dan or I will make some kind of big breakfast for the family. The menu is very similar to what most families eat, but we make everything from scratch.  We have pancakes or waffles, eggs, bacon or sausage, and sometimes hash browns.  It's definitely work, but well worth it and a good way for the family to help cook and sit down together for another meal. We use farm fresh, cage free eggs and no hormones or steroids added bacon or sausage.  Sometimes we will make an egg casserole which is an easy way to add veggies to our meal. If you haven't noticed by my addition of vegetables to each meal, I am a huge advocate of large amounts of veggies in our diet. They will fill you up more, without the addition of extra calories and they are just a good source of so many vitamins that your body needs. So here are the recipes we somewhat follow. Again, I am not good at measuring all the ingredients and sometimes I do not have everything a recipe calls for, but we will start with a basic recipe.

Waffles
2 large eggs
2 cups of whole wheat flour - I often substitute 1 C whole wheat flour and a combination of 1 C of oat bran, rice flour and oat flour
1 3/4 cup milk - I have used almond milk to keep away from dairy
1/4 cup olive oil - I usually use light flavored olive oil, but extra virgin is fine.  It just adds more olive oil flavor.
1 Tbsp organic brown sugar - usually we leave the sugar out all together because we add toppings to our waffles that make it sweet
1/4 tsp salt

Directions:
Heat waffle iron.
Beat eggs in a large bowl, then add the remaining ingredients.
Depending on the size of your waffle  maker....pour about 1/2 cup mix into waffle iron.
Cook until golden brown.

Toppings:
I like to take some frozen berries and heat up in microwave with just a little organic sugar or stevia to sweeten. Then I cut it up into small pieces with a fork and knife and serve over waffles.
We also like pure maple syrup, natural peanut butter and jelly.
The rule in my house....only one topping. It's full of sugar in any of the choices except peanut butter.

Scambled Eggs - Dan's way
Crack the eggs into a greased skillet. I like using coconut oil
Then break yolks and all in the pan and mix up in the pan. You could also beat eggs in a bowl before adding to the pan, but NEVER add milk.
Add a pinch of salt and pepper to taste.  We may also add cayenne pepper or curry seasoning.

Our trick to extend this breakfast into the busy weekday mornings, is to make extra. We usually cook a few waffles and pancakes just until light brown. We let them cool and then put them into an airtight ziplock bag and stick into the freezer. During the week we can pull them out of the freezer and pop them into the toaster. It's a perfect warm breakfast that is cheaper and healthier than a box of frozen ones from the store.