Category Archives: Vegetarian

Black Bean Brownies, Eat Clean

Image of Black bean brownies - Faith Keith

I made these a while ago, but am just now getting around to posting!

It sounds strange to have black bean brownies, but you will be surprised how this sloppy gooey batter turns into fluffy chocolate decadence.

This treat is light and cake like. I could taste the black beans in the batter, but mostly because the blended beans were so fragrant.  Once baked, the beans and cocoa compliment very nicely.

Image of Black bean brownies - Faith Keith

Ingredients

  • 4 eggs (or 1 cup egg beaters)
  • 1 tsp vanilla
  • 2 tbsp coconut oil (or olive oil or healthy oil of your choice)
  • 1 15.5 oz black beans (does not have to be exact), rinsed and drained
  • 4 tbsp cocoa
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup Agave (or 1 cup sugar, Splenda or other sweetener)

Optional Flare

  • handful of pecans
  • 1/2 cup dark chocolate pieces, divided, optional
  • 1 teaspoon instant coffee, optional
  • 1 tsp sugar free coconut flavoring (I used sugar free coffee flavoring/syrup because it also has 0 carbs)

Mix ingredients and pour into a square pan. I used mini muffin pans to make these a 2-bite treat.  Just before popping them in the oven I sprinkled a couple chocolate pieces on to each “muffin”.

AGAVE VERSION: Add nuts and bake at 325 degrees for 30-35 minutes

SUGAR/SUBSTITUTE VERSION: 350 degrees and 25-30 minutes if you used sugar or a sugar substitute.

Weight Watchers recipe and point value

Original recipe post from Donloree Hoffman of Bikini or Bust.  Thank you for sharing, Donloree!

Brownies with pecans made with agave: Calories 138.75 Protein 3.875 grams, Carbs 22.1, Fat 3.875

Brownies with pecans made with artificial sweetener: Calories 106.85 Protein 3.875 grams, Carbs 14.125, Fat 3.875

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Filed under Beans, Eat-Clean, Sweets, Vegetarian

Egg White Frittata

Egg white Frittata - Faith KeithAnother simple recipe I found as a result of my busy lifestyle that so desperately wants to be healthy! Keep in mind, I am currently competing, so my recipe is mighty lean, but can be tweaked with olive oil, cheese, yolk and salt! This is yet another forgiving recipe that can be easily altered.

Ingredients

6 Egg whites
Sea salt and fresh cracked pepper (to taste)
Mrs. Dash Tomato Basil seasoning, no salt
1/2 Cup diced pepper and onion blend
1 Cup Baby Spinach
4 Tbsp Salsa
Spray butter (0 cal, 0 carb, 0 sodium) or olive oil

Preparation

  1. Pre-heat oven to 350 degrees
  2. Beat egg whites
  3. In a skillet, spray butter or olive oil and heat for about 2 minutes on medium. Add spinach and cook until wilted (about 5 minutes)
  4. Add the spinach and salsa to the egg mixture
  5. Use a measuring cup, pour the mixture into the cups of a mini-muffin tin, filling each a little over half way
  6. Place the muffin tin in the pre-heated oven, and bake for 20 minutes.
    Added Note: When I got a new oven these baked in only 12-15 minutes, so watch your eggs! Your oven make bake them faster than 20 minutes.

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Filed under Breakfast, Eat-Clean, Egg Whites, Lunch on the go, Vegetarian

Hot & Steamy

Steaming your veggies is a great way to maintain the flavor and nutrients.  Since it is so easy, it is a great option for those busy weeknights.

The key is to not over-cook the vegetables.  The veggies should always be firm but tender, never mushy. (My personal preference is to leave them slightly raw 🙂 ) I have the Oster 5711 Steamer and have really gotten accustomed to how much time certain veggies need.  If you do not have a steamer here is a great tutorial with a video on how to do it stove-top!

Our local grocer just delivered a few crates of perfect ears of corn.  Husk and all, we steamed the sweet corn for about 20 minutes.  PERFECT-O!  To protect my steamer, I usually season my veggies after they are cooked.  This corn, however, did not need a thing! Delicious and crisp.

10 Days of Veggies

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Filed under Comments from Faith, Corn, Eat-Clean, Grains, Vegetarian, Veggies

High-Fiber Bean Dip

I originally looked at this recipe and thought, “ew…kidney beans?”, but I’ll give any food a second chance. Now I know I don’t have to settle for the high-calorie bean-dip counter-part ever again – this was just as easy and doesn’t give me a heavy feeling after a chow-down 🙂

INGREDIENTS
1 x 15 oz can red kidney beans, rinsed and well drained
1 1/2 ts extra virgin olive oil
1 tsp chili powder
1 ts[ oregano
1/2 small onion, minced fine
1 clove garlic, minced
Pinch sea salt and fresh black pepper to taste

PREPARATION

Blend the beans and oil until the mixture resembles a paste.  Add remaining ingredients and mix well.

Prep time 17 minutes
Cook time 0 minutes
Makes 36, one-Tbsp servings

[Recipe Source: Tosca Reno, The Eat-Clean Diet Cookbook]

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Filed under Appetizers, Beans, Dressing, Eat-Clean, Garnishings, Recipes, Sauces, Spreads, Salsas, Vegetarian

Broiled Baby Eggplants with miso dressing

Miso has nutty and salty tones which is why it works as such a great complement for the subtle eggplant.

Ingredients
12 baby, or 4 small eggplants
2 Tb vegetable or olive oil
1/2 tsp each salt and pepper
1 tsp sesame seeds
4 scallions, chopped, to garnish

Dressing
1/3 C miso paste (preferably light-colored)
3 TB sugar
3 Tb sake
Juice of 1/2 lime AND 1/2 lemon
1/2 ts chili pepper flakes OR
1/2 fresh red chili pepper, finely chopped

DIRECTIONS

  1. Preheat the oven to 400 degrees.  If using baby eggplants, slice in half lengthwise, leaving stems on. For larger eggplants, cut into 1-in slices.  Cut a crisscross pattern into the flesh.  Drizzle with the oil and season with salt and pepper.  Transfer to a nonstick baking sheet and bake for about 20 minutes, until golden.
  2. Preheat the broiler to high.  In a small bowl, combine the dressing ingredients, mixing well.  Spread the mixture thickly onto the eggplants and sprinkle with the sesame seeds.  Place under the broiler for 1-2 minutes.  Serve garnished with the scallions and accompanied by any leftover dressing as a dip.

Preparation time 10 minutes
Cooking time 22 minutes
Makes 8 servings

[Recipe Source: Jennifer Joyce, Small Bites:tapas, sushi, mezze, antipasti, and other finger foods]
10 Days of Veggies

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Filed under Appetizers, Sides, Vegetarian, Veggies

Farmstand Tomato Salad

Farm Stand Tomato Salad
Fresh tomatoes, fresh seasoning, balsamic vinegar and pepper. I mixed some Italian seasoning in with my balsamic vinegar before pouring. I also did not use WHITE balsamic vinegar. Still a tasty, crisp salad!

INGREDIENTS
2 lbs fresh tomatoes – try heirloom varieties for a welcome change
1 large clove garlic passed through a garlic press
1/2 purple onion, peeled and sliced into very thin rings
handfull fresh basil, shredded
3 Tb extra virgin olive oil or avocado oil
2 Tb white balsamic vinegar
Sea salt
Freshly ground black pepper

PREPARATION
1. Wash the tomatoes. Remove green crowns. Cut the tomatoes into one-inch chunks and place in a decorative glass bowl.

2. Add garlic, onion and shredded basil leaves. In a small glass jar with a lid, place the olive oil or oil of your choice, vinegar, salt and pepper. Shake vigorously. Pour over tomatoes and toss gently.

Greek variation: add chopped cucumber and feta 🙂

[Recipe Source: Tosca Reno, The Eat-Clean Diet Cookbook]
10 Days of Veggies

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Filed under Eat-Clean, Recipes, Sides, Vegetarian, Veggies

Prosciutto Wrapped Asparagus

Super easy. Almost the only way my husband will eat asparagus. I went easy on the olive oil.
Optional: After baking, sprinkle a bit of Asiago cheese or freshly grated Parmesan.

The recipe I used

10 Days of Veggies

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Filed under Recipes, Sides, Vegetarian, Veggies

Spicy Sweet Potato Fries

Toss 2 pounds sweet potatoes (cut into wedges) with 3 tablespoons olive oil, 1 1/2 teaspoons each [raw] brown sugar and [kosher]salt, 1/4 teaspoon each cumin and chili powder, and a pinch of cayenne [be brave, I love cayenne]. Roast cut-side down on a baking sheet in a 425 degree oven until crisp, 30 minutes, turning once.

10 Days of Veggies

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Filed under Complex Carbs, Recipes, Sides, Sweet Potatoes, Vegetarian, Veggies

Veggies!

My friend, Jenny, and I were chatting today about veggies. It is so easy for us to do the saute, stir-fry thing on our veggies especially on weeknights or when we are busy. We are Asian, that’s how we roll. But, we love to cook and this screams “monotony” to us! Can I get an amen? Who isn’t in the same boat as us?

I am going to try 10 days of a new twist on veggies. I will only post them after I have personally tried them, as I do with all my posted recipes.

If you have recipes to suggest, send them my way! I would love to try them 🙂

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Filed under Comments from Faith, Sides, Vegetarian, Veggies