Black Bean Brownies 21 Day Fix approved and DELICIOUS!

• 1 can (15 oz) black beans
• 1/2 cup organic maple syrup
• 1/2 cup Bobs Red Mill Pastry flour
• 1/2 cup egg whites

• 1/4 cup unsweetened cocoa or raw cacoa
• 2 tbsp vanilla
• 1 tsp baking powder
• 6 tbsp mini semisweet chocolate chips

Directions

Preheat oven to 350°F. Lightly coat an 8x8 baking dish with unrefined organic coconut oil. In a food processor, mix all brownie ingredients (except chips) together. Chop on high, until smooth. Clean off sides and blend for another 20 seconds. Add the chips and stir well. Spread into the 8x8 baking dish. Bake for 20 minutes, until toothpick comes out clean. Cool for about 1 hour at room temperature.

Stuffed Peppers

Stuffed Peppers

Ingredients 

1 lb ground chicken
4 peppers, I prefer red 
1 bag of seeds of change quinoa and brown rice (microwave for 90 seconds, found at whole foods or costco)
14.5 oz can of diced tomatoes no salt 
Tablespoon of coconut oil
1 onion diced
2 cloves garlic diced 
Salt and pepper
Oregano 
Basil 
Cayenne pepper (optional)
Parmesan cheese - tablespoon 

Preheat oven to 350

Prepare peppers by cutting tops off and clean out insides and put aside. 
Brown chicken in skillet in a tablespoon of coconut oil. Once brown, drain if necessary but leave a little oil. Add diced onions and cook together until onions are soft. Add in garlic and sauté all together. Add salt and pepper and cayenne to taste. Add cooked quinoa to chicken mixture then add diced tomatoes, oregano and basil. Stir together while on heat and then add in Parmesan cheese. 

Stuff peppers with mixture and put in a baking dish with a little water in bottom and cover with foil. Cook at 350 for about 45 minutes depending on how large the peppers are. Take foil off after 35 minutes to let brown a little.

Minestrone Soup: Delicious Heatlhy comfort food

This comfort soup is the perfect fall healthy soup to have on hand... I love it and so do the kids!

Ingredients:

• 1 large onion, diced
• 2 tbsp organic unrefined coconut oil (can use olive oil at low temps)
• 4 garlic cloves, minced
• 2 ribs celery diced (1/2 cup)
• 1 large carrot, peeled and diced
• 1 medium zucchini (about 8 oz), diced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1tsp salt
• 1/2 tsp freshly ground black pepper
• 6 cups low-sodium vegetable broth or low sodium chicken broth (48oz)
• 1 28 oz can no salt added diced tomatoes
• 1 15 oz can no salt added crushed tomatoes
• 1 15 oz can low sodium cannellini beans, drained and rinsed
• 1/2 cup brown rice elbow pasta
• 1/3 cup finely shredded Parmesan cheese
• 2 tbsp fresh chopped parsley leaves

Instructions:

• In a large soup pot over medium-high heat cook and stir onion in hot oil 3 minutes or until translucent.  Add garlic; cook for 30 seconds.  Add celery and carrot. Cook and stir 5 minutes, until vegetables begin to soften.  Add zucchini, oregano, basil, salt, and pepper.  Cook for 2 minutes, stirring frequently.
• Add the broth and the diced and crushed tomatoes.  Bring to boiling.  Reduce heat to medium low.  Simmer uncovered for 10 minutes.  Add the beans and pasta.  Cook 10 to 15 minutes more until pasta and vegetables are tender.  Top servings with cheese and parsely.  Makes 6 servings.

Each Serving:  236 calories, 7 g fat, 2 mg chol, 719 mg sodium, 36 g carb, 9 g fiber, 10 g protein.