Black Bean Soup

The weather is turning and the air is crisp. It is officially the perfect time for soup. After a long walk with the dog I was in the mood for something warm and hearty - and this soup was it. Not only was it extremely easy, it was very filling. Nom! 

Ingredients

• 3 cans black beans, rinsed and drained
• 2 cans low sodium vegetable broth
• 1 cup salsa  
• 1 yellow onion, diced
• 3 jalapeños seeded and diced
• 4 cloves garlic, finely chopped
• 1/2 lb bacon, cooked crispy and copped (optional) 
• 1 Tbs oil
• Sour cream 
• Cilantro 

Directions

1. Sauté onions in oil until translucent.
2. Add cumin, jalapeño, and garlic, sauté 1 minute.
3. Stir in black beans, vegetable broth, salsa, and bacon. Bring to a simmer and stir.
4. Remove from heat and puree with immersion blender or regular blender.
5. Return to heat and bring back to simmer.
6. Serve with a dollop of sour cream and cilantro. 

Marinated Steak Cobb Salad

Cobb salad has become a sort of comfort food for me, although the first time I had one was only a few years ago.  The only thing is I am not a huge fan of bacon (I know, I am crazy).  I mean, I will eat it - but not very often and only if it is really crispy.  But a cob salad with steak instead? Super yum!  

Pairing that steak you love with a lot of healthy veggies may make your heart a bit happier. 

Ok, so this may be less of a recipe and more of a list of ingredients - but hopefully it gives you an idea for some variety in your daily dinner.  

For two giant and delicious salads like the one pictured above: 

• 1 head green leaf lettuce
• 1 green pepper
• 1 cucumber
• 1/2 red onion
• 1-2 avocados
• 2 hard boiled eggs
• blue cheese (just a light sprinkle)
• roughly .7-1lb grilled steak (I like rib eye :) 
• dressing of choice 
• marinade of choice 

Then split up your ingredients into 2 and assemble your salads! 

Tips and tricks:

Homemade salad dressing? This was my first attempt, but I thought it came out tasty.  I made my own version of a creamy balsamic starting with a base of: oil, plain greek yogurt, and balsamic vinegar.  Then I added: lime juice, mustard, and garlic to taste.  Remember, salad dressing is where tons of calories hide, so go lite! 

Want a great marinade for the steak? Also a first attempt, and will be repeated.  Start with a base of  oil and low sodium soy sauce.  Then add roughly equal parts worchestire, bbq sauce, teriyaki sauce, plus a dash of hot sauce and ground pepper.  Cover the steak in the marinade before putting it on the grill, but for best flavor add another smothering a few minutes after you take it off the grill. 

I am not the grill-master (in fact, I still "don't know" how to turn it on).  But, I would suggest getting a thicker steak and grilling it on the upper shelf of the grill. 

Beef & Bean Burger Avocado Wraps

Mmmm Burgers.  

If you ever want something a little different, and slightly more exciting than a plain old burger - these will do the trick.  

Healthy substitutions: lean ground beef and low sodium refried beans.  (Don't just blankly go for low fat beans - or low fat everything for that matter - often low fat means increased sodium = not good.  Beans naturally contain fat, but sodium kills your heart.  Read the label and find the best balance you can between sodium and fat.) 

I found this recipe through Pinterest at this site (and borrowed the picture) and slightly modified it to suit my experienced taste buds (ha). 

Beef & Bean Burger Avocado Wraps

(makes 4 servings)

Ingredients

• 3/4 lb lean ground beef (93%)
• 1 cup low sodium refried beans
• 1/2 cup chopped fresh cilantro
• 1 tablespoon chopped jalapenos (I used fresh, but pickled would work)
• 2 avocados 
• 1/2 red pepper, chopped 
• 1/2 onion, chopped
• 1/4 cup corn (canned, frozen, or fresh)
• 1 tbs lemon juice
• 1/8 teaspoon garlic powder
• 4 whole-wheat tortillas, warmed (see Tip)
• 2 cups shredded romaine, green leaf, or spinach 
• 1/2 cup shredded pepper Jack cheese

Preparation

1. Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray (a broiler pan is a must if you don't use lean beef, the burgers need to be able to drain).
2. Gently combine ground beef, beans, cilantro, and jalapenos in a medium bowl (do not overmix). 
3. Shape into four 5-by-2-inch oblong patties and place on the prepared pan.
4. Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.
5. Meanwhile, mash avocado in small bowl, mix in red peppers, onion, corn, lemon juice, and garlic powder.
6. Place tortillas on work surface. Spread each with guacamole and then sprinkle with lettuce (or spinach) and cheese. Place burger on top in center, and roll in wrap.

Macadamia Nut Encrusted Halibut with Lemon Caper Sauce and Sautéed Ginger Peppers

The colder the weather gets, the more I like to think about my recent trip to Hawaii.  Hot sun, sandy beaches, warm water... and food.  We ate a lot of food.  Since it was our honeymoon we also drank a lot of champagne.  

While traveling, there is nothing better than getting suggestions from people who know their way around a place.  So, when we met a couple who retired to the island (jealous) on the beach one day we naturally asked them for food recommendations - that was a great decision.  They told us if we tried one thing, it should be macadamia nut encrusted mahi-mahi... cue drool.  The first time I saw macadamia nut encrusted catch-of-the-day (which happened to be a moon fish) on a menu in downtown Waikiki, I didn't hesitate.  I was not disappointed.  The fresh fish melted in my mouth, the macadamia nuts were perfectly brown and crunchy, the lemon-butter-caper sauce was to die for.  I ate every last bite, and then licked the plate.  

Returning home was a shock, not just the (literally) 24 hours of travel, including an 11 hour layover at the happening airport in Bellingham, WA.  I missed the food!  Thankfully, I have a wonderful childhood-adulthood friend who sent me 50 pounds of wild Alaskan fish, YES!  I decided to replicate the recipe as best I could with a thick halibut fillet - and it was amazing!  I made a lemon caper sauce, and topped it with sautéed peppers and ginger.  Should I say it again? A-MA-ZING. 

The three recipes that follow are not that intimidating.  You can and should try them.  This week. 

Macadamia Nut Encrusted Halibut

Ingredients

• 1-2 pounds halibut fillets 
• 1.5 cups Macadamia Nuts—roughly chopped in food processor
• 1/2 cup panko (or breadcrumbs in a pinch)
• 2 eggs, whites only
• Salt and pepper to taste
• 2-4 tablespoons oil

Directions

• Season halibut with salt, pepper.
• Mix nuts and panko thoroughly. 
• Using a brush, spread a thin layer of egg whites on top of fish and sprinkle chopped macadamia nut mix onto fish. Press the nuts into the fish to secure.
• If using thick fillets (one inch or more), preheat the oven to 400 degrees F.
• Heat a large sauté pan coated with the oil to medium heat.
• Place fish in pan, nut side-down, sear for 3-4 mins, until macadamias are golden brown. Flip fish and cook for another 3-4 minutes (3-8 minutes total for thin filets).
• If using thick fillets (one inch or more), place fish in a baking dish, macadamia side up, and cook in the oven for another 8 to 10 minutes (depending on thickness of fish).
• While fish is cooking, prepare sauce and peppers (recipes below).

Lemon Caper Sauce

Ingredients

• 1/4 cup dry white wine
• 1/4 cup lemon juice
• 1/4 cup cubed cold unsalted butter
• 2 tablespoons capers, drained

Directions

• Pour wine into sauté pan, allow to boil as you dissolve the cooked bits from the bottom of the pan. Add lemon juice, boil for a few minutes until reduced by half.
• Sprinkle butter into sauce. Swirl pan vigorously to dissolve butter, thickening the sauce. (butter must not come to rest, or sauce will separate and become oily.) Remove from heat and stir in capers.

Sautéed Ginger Peppers

Ingredients

• 1 red pepper
• 1 yellow pepper
• 1 tablespoon diced ginger
• 1 tablespoon olive oil (or coconut oil)

Directions

• Slice peppers lengthwise, thin
• Finely chop ginger
• Heat sauté pan with one tablespoon oil on medium to medium high heat.
• Sauté peppers in oil for 2 minutes, add ginger and continue sautéing another 5 minutes.

To serve - Place fish in center of plate, pour lemon-caper sauce over the fish. Add peppers to the side or top fish. Serve with quinoa or rice.

Chicken Taco Soup

This is SO easy, and SO good.  Recipe courtesy to a healthy and gluten-free friend.


When I buy a cooked chicken, I plan one night of taco soup, and one night of crispy chicken wraps.  Then I can make one double batch of quinoa and use up some of the same ingredients. I like a lot of veggies, and extra protein, so I recommend adding all of the "optional additions" below for a truly hearty meal.

Ingredients

• 3 cups low sodium chicken broth
• 1/14 cup chopped celery
• 1 chopped sweet or yellow onion
• 3 cups green chili enchilada sauce
• 15 oz pure pumpkin
• 10 oz cooked chicken
• 1 can yellow corn

Other optional additions

• 1 chopped red pepper
• 1 chopped zucchini
• 1 can black beans
• 1-2 cups quinoa

Toppings

• Salsa
• Light  sour cream
• Tortilla chips
• Avocado

Directions

Bring broth to boil, add onion, celery, red pepper, zucchini. Simmer 5 minutes. Stir in enchilada sauce and pumpkin, return to boil. Then add chicken, black beans, quinoa and corn. Heat for 3-5 more minutes.

(sorry for the poor quality picture...)

Crispy Chicken (or tofu) Wraps

Two things I always keep on hand: canned black beans and quinoa (and chocolate covered almonds). 

I love quinoa, and I love my rice cooker. Using a rice cooker is so easy it's amazing - just dump in the quinoa, turn it on, and forget about it until the rest of your meal is prepared. 

Additional tips: you can sub veggy or chicken broth instead of water for flavor, add lemon juice or other seasonings - just experiment!


I found my first trial recipe through Pinterest (the absolute best thing to distract me during Taxation of Gifts and Estates).  These yummy wraps were adapted from this recipe.  They are fast, easy, and packed with protein. 

Vegetarian? I subbed tofu for chicken the other day and it was just as good!


On to the good stuff: 

Ingredients

• 1 cup cooked quinoa (healthier rice substitute)
• 1 cup cooked, shredded chicken (running short on time? Buy a precooked chicken from the store and plan out one other chicken recipe for two nights of meals!)
• 1 can black beans, rinsed and drained
• 1 green onion, finely chopped (go all the way up the green)
• 1/2 red or green pepper, diced
• 1/4 cup chopped fresh cilantro
• 1 Tbs lime juice
• 1/2 Tbs chili powder
• 1/2 tsp garlic salt
• 2 cups shredded cheese
• Light sour cream 
• One sliced avocado  
• 6 burrito-sized whole wheat tortillas

Directions to Make 6 Wraps

• Mix quinoa with chili powder, cumin, garlic salt, and lemon juice.  Stir in rinsed and drained black beans.  
• Mix together the chopped red pepper, cilantro, and green onion 
• Sprinkle cheese over tortillas, leaving 1/2-inch border around edges.  Dot the sour cream down the center. 
• Then arrange rice and black bean mix, pepper mix, and chicken down the center.  
• Roll stuffed tortillas, leaving edges open. Spray the tortillas all over with cooking spray.  
• Heat a large non-stick skillet (or griddle) over medium heat for 1 minute. Arrange 2 wraps, seam-side down, in pan and cook until golden brown and crisp, about 2-3 minutes per side.
• Transfer to a plate, serve with sliced avocado on top. 

Is the "foodie" ready to proceed?

Wait, is it too late to drop out of law school and become a competitive eater?