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Friday, January 4, 2013

Thurs. Jan 3rd

Cheddar Quesadillas with Avocado, Black Beans & Salsa for Dinner!

Daily Tidbit:  Clearly I love Beans.  I think they manage to find their way into one of my meals or snacks nearly every single day.  The health benefits abound, but I also happen to  love their taste, texture and versatility, not to mention convenience and affordability!  I know that many people fear the bean though, due to digestion related issues, yes I am talking about gas!  Fear no more, here is the secret to preparing beans in a way that reduces those concerns (Pairing them with certain herbs helps!)  Check it out: 


Plain Shredded Wheat Cereal with Walnuts
Blueberry Banana Spinach Smoothie

Breakfast:  Plain Shredded Wheat Cereal with Walnuts & a Smoothie
1 cup Plain Shredded Wheat Cereal
1 cup Fat Free Milk
2 tbsp chopped Plain Walnuts
1 cup Blueberry Banana Spinach Smoothie (recipe below)
Regular Coffee, 1/2 tsp unsweetened 100% Dark Chocolate Cocoa, splash Fat Free Milk


Almond Butter Satay Veggies & Beans over Spaghetti Squash

Lunch:  Almond Butter Satay Veggies with Beans over Spaghetti Squash
Yesterday's lunch leftovers* (description below) + 1/2 cup Black Beans + 1 cup cooked Spaghetti Squash + 2 more tbsp Reduced Sodium Soy Sauce and microwaved until hot
Topped with fresh cut Scallions  
Plain Hot Green Tea 

*Yesterday's lunch:  Tons of Veggies (Onions, Mushrooms, Peas, Sweet Potato, Carrots, Red Peppers, Broccoli, Water Chestnuts, Pinto Beans and fresh Spinach) thrown into a hot pan with 1 tsp Canola Oil & Red Pepper Flake, to taste, sauteed with 1 tbsp No Salt Added Almond Butter & 3 tbsp Reduced Sodium Soy Sauce 


Snack:  3 cups Organic Plain Popcorn (Organic Plain Popcorn Kernels microwaved in a folded brown paper lunch bag for 2.5 minutes), Water 

Snack:  1/4 cup dry roasted, lightly salted Peanuts, Fat Free Milk

Cheddar Quesadillas with Avocado, Black Beans & Salsa

Dinner: Cheddar Quesadillas with Avocado, Black Beans & Salsa
2 small White Flour Tortillas (100 Calories each), each topped with 1 tbsp Vegetarian Refried Pinto Beans & 2 tbsp Shredded Cheddar Cheese, folded over and microwaved for 1 minute
Served with:  1/2 cup Black Beans, 1/2 Avocado, 3 tbsp jarred Medium Salsa + 1 tbsp Water, mixed

Fuji Apple

Dessert: 1 Local Fuji Apple, Water



Blueberry Banana Spinach Smoothie Recipe:

Into blender put:
1 cup All Natural Fat Free Vanilla Yogurt
2 cups Blueberries (frozen/ thawed overnight in fridge)

2 Bananas
1 packed cup Baby Spinach Greens
Blend and serve!  


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