Fit Refried Beans

I got a great, simple recipe today that the whole fam will love. And you will too. It is easy on the pocket book as well! 

I have been making a few short videos lately for Venus, and wanted to share!

That one is some alternatives for stability ball work if you do not have a ball. Try them, they are super challenging :)

I also had another cake to make this week. It was for my daughter's luau birthday party!

 

She wanted "tropical cake" so I made this bottom layer pina colada cake, the top layer was chocolate-chocolate chip with nutella filling. All of it is topped off with coconut scented buttercream. It was delish!


But back to the beans...

See, I have a "thing" for refried beans. Must be the Texan in me. I LOVE them on my taco salads, but the cals can add up QUICK. One day my mother-in-law Ana (who is also now addicted to Venus Index now, ya'll! WOOT!) showed me her recipe to make them which is this one! So I started making them on my own, and have never looked back to canned, calorie-laden versions.

 

My family loves these. They are so versitile. Nachos, burritoes, tacos, and of course taco salads. I serve them with my slow cooked tex mex shredded chicken usually, sometimes some taco seasoned lean ground beef.

Fit Refried Beans

Approx 10 servings

 

Ingredients

• 1 lbs pinto beans, dried

• 2 cubes of beef bullion, optional

• 1 tbsp vegetable oil (I tend to use olive oil or canola)

• 1 tbsp taco seasoning (I make my own, see recipe at the bottom)

• 1 tbsp flour (I use whole wheat)

What you do

Soak beans overnight, you want about double the amount of water of the beans. Pour off water, and rinse beans once more. In a crockpot, put beans, about double the amount of fresh water than beans, and beef bullion. Cook for 8 hours on low. Drain the beans. (You can also start at this point with 2 cans of cheapo pinto beans from the store- that is how Mrs. Ana does it!)

In a large nonstick skillet over medium heat, add oil, taco seasoning, and flour. Cook until flour makes a roux that is about peanut butter colored. Add the beans, and start mashing. Enjoy :) I find that these keep well for up to a week and also freeze well!

 

 

I have my Tex Mex Slow Cooker Chicken going in the crockpot next to my beans!

 

 

 

 

 

 

 

 

Nutritional Stats

Per 1/3 cup

Cals- 77 cals
Fat- 0.3 g
Carbs- 14.5 g
Protein- 4.6 g
Sodium- 134 mg



***Taco seasoning recipe***
Mix together 2 tbsp cumin, 1 tbsp garlic powder, 1 tbsp onion powder, 1 tbsp cilantro, 1 tbsp oregano, 1 tsp salt, 1/2 tsp pepper, 1/2 tsp chili power (increase or decrease depending on your preferred level of spice, this is medium) Store in a ziploc or clean spice container.

Low Calorie Black Bean Brownies

These guys are gluten free and vegan too! I think it is awesome that one little dish checks off so many marks on the diet spectrum.

I had a custom cake order this week, which was kind of hilarious. The request was for a baby butt cake LOL I was kind of stumped on what I was going to do. So Saturday morning I got up early and went to work...

 

 

It is hard to keep out of the left over frosting and cake batter.... but I digress. Took some monthly progress pics too.

 

 

 

So back to the brownies...
I was inspired to make these from an @ +loveMaegan IG post which I then pinned on Pinterest. (BTW you can follow me on IG my handle is @MLGraham09) My sister in law saw the pin and requested that I bring them to family dinner night. I was afraid that the husbands and kids would not be fans, so we had regular brownies too as back-up. Well, my 9 YO son and niece finished a third of the pan. If they are kid approved, then they must be good!

So then I decided I would tweak the recipe some more and take them to a work luncheon. Everyone was suprised about the secret ingredient. After the experiment, I decided that I liked the original recipe better. So I am posting that :)

Low Cal Black Bean Brownies

(gluten free and vegan too!)

From Chocolate Covered Katie

 

Ingredients

• 1 15 oz can black beans (drained and rinsed)
• 2 tbsp cocoa powder
• 1/2 cup oats
• 1/4 tsp salt
• 1/3 cup maple syrup (or honey although it is not strict vegan)
• 2 tbsp sweetener of choice (I used stevia, or you can omit and increase syrup to 1/2 cup)
• 2 tsp vanilla
• 1/2 tsp baking powder
• 2/3 cup semisweet chocolate chips (not optional)

Instructions

Preheat oven to 350*F. In a blender or food processor, combine all the ingredients except chocolate chips until smooth. Stir in half of the chocolate chips. Pour into a greased 8x8" dish. Top with other half of chocolate chips. Bake for 15-18 minutes.

 

 

 

Nutrition

(per 9th)

Calories: 115

Fat: 5.5g

Carbs: 15g

Fiber: 3g

Protein: 2.5g

WW Points (new system): 3 points

Tropical Delight Microwave Protein Pancake

I am pretty much leaning on these microwave protein pancake variations for breakfasts almost every single day now. I love them, delicious and filling! Ummm and if you can microwave, you can make this LOL Besides, I am getting a huge hit of my protein req's early in the day right after my early AM lifting. (Check those macros out at the bottom!)

Image courtesy of http://www.bodyfortress.com/vanilla-creme-whey-isolate-protein-powder

 I was on a roll with the Dark chocolate & berry microwave protein pancakes. Then I got some new vanilla whey isolate and frozen dole mixed fruit (contains strawberries, peaches, pineapple, and mango!) the other day and the wheels got turning for a new recipe! BTW- I am a BIG fan of this Body Fortress Vanilla Whey Isolate. At 130 cals and 30 grams of protein in each tasty serving, it's macros are hard to best. Did I mention, I got it for less than $16 at Walmart?! Yeah, I am a fan!

We started this book in a book study at church a few Wednesdays ago, and I cannot put it down. It is "Extravagant Grace" by Barbara R. Duguid. This passage out of Romans sums up the book pretty well, "18 For I know that nothing good dwells in me, that is, in my flesh. For I have the desire to do what is right, but not the ability to carry it out. 19 For I do not do the good I want, but the evil I do not want is what I keep on doing. 20 Now if I do what I do not want, it is no longer I who do it, but sin that dwells within me." Romans 7:18-20. Check it out.

After seeing a post on IG from @lovemaegan, I tried making some black bean brownies for the fam on Friday night family dinner night. They were a hit! Even my 9 yo niece and son ate them! So I will def be sharing that recipe with y'all soon. Just need to tweak it a midge first.

Oh yes, have you seen this gum yet? Tastes just like the real deal!

And I am loving these new Springblade shoes from Adidas. They are too cool. WANT.

 Tropical Delight Protein Pancakes

 Ingredients 
 *banana, half
 *1 scoop vanilla whey powder (I used Body Fortress Vanilla Whey Isolate)
 *1/4 cup egg whites *1 cup Frozen mixed tropical fruit (I used Dole)
 *3/4 cup fat free plain Greek yogurt (I used Fage 0%)

 What you do 
 Spray a microwave safe plate with nonstick spray. Mash a banana with a fork, along with 1 scoop of vanilla whey, and quarter cup of egg whites. Microwave on high for approximately 3 minutes, or until the center is set. Microwave the fruit in a microwave safe bowl for 2 minutes or until thawed. Top the pancake with the Greek yogurt and fruit mixture. Enjoy! (I like to top mine with a little cinnamon!)

 Nutritional stats:

• Cals- 373 cals 
• Carbs- 39g 
• Fat- 0g 
• Protein- 55g

Bacon Topped Pork Tenderloin and Potatoes

Hope your Valentine's Day was lovely. My sweet husband sent me beautiful flowers at work and made my day :)

And my momma sent these GIANT chocolate covered strawberries. We ate them all that night, well I ate about half LOL

I even wore my red pants to celebrate. Well... it was actually the day before. Friday is jean day and I was NOT about to give that up!

My mother in law actually inspired this dish. She used to make it for our after church luncheon in her Dutch oven. Slow cooked goodness that just hit your face when you walked through the door. My husband and kids are big fans, and it just so happens that it fits the nutritional needs for me too! Some steamed broccoli with house seasoning rounds it out perfectly! I adapted it to the crock pot because that is what worked for my schedule best during the work week.

Bacon Topped Pork Tenderloin and Potatoes

Serves 4-6

Ingredients
1-1.5 lbs pork tenderloin
1 lbs red potatoes, quartered
2 slices bacon
House Seasoning (equal parts salt, pepper, paprika, onion, & garlic powders)

What you do:
Coat the crockpot ceramic with non-stick spray. Place quartered potatoes in the bottom, lay the pork tenderloin on top. Lay the bacon over the tenderloin. Apply house seasoning liberally. Cook on low 8 hours.

Nutritional Stats

(per 3 oz serving of pork tenderloin and 1 medium potato)

• Calories- 299 cals
• Fat- 7g
• Carbs- 29g
• Protein- 28g

Butterscotch Apple Pie Greek Yogurt

This has been my go to treat this winter, sorry I have held out on you all this long! But with 23 g of protein, in less than 200 cals- it fits the bill for my sweet tooth on most nights. I am guilty of having it for breakfast too sometimes! Cheesecake, butterscotch, and apple pie all in one- who would not like it?! Oh and did I mention it is easy, quick, and only 5 ingredients?
 

It has been a colder than usual winter this year in the Texas Panhandle. On Thursday it was 5*F; we got blanketed in snow Wednesday night. I adore our new neighborhood in the snow, and so I posted these shots on Instagram. IG @mlgraham09

It is the most charming little neighborhood. I just love it. I still pinch myself...

Anyway by Saturday it was 65*F, and today (Sunday) it is 25*F. We have a saying here- if you don't like the weather, just wait until tomorrow!

 

 

Butterscotch Apple Pie Greek Yogurt

Serves 1

Ingredients

• 1 apple
• 1/2 tsp cinnamon
• 1 tbsp SF Jello cheesecake pudding mix
• 1 tbsp SF Jello butterscotch pudding mix
• 1 cup 0% fat Greek yogurt

What you do

Remove the core and chop the apple into bite size pieces. Place into microwave safe bowl, top with cinnamon. Microwave 3 minutes until tender. 

 

 

In a bowl, mix cheesecake and butterscotch pudding mix with yogurt.

 

Top with apples. (And maybe a little whip if you are feeling especially festive, I usually am!)

 

 

 

Enjoy!

 

Nutritional stats

Per serving

Cals- 192 cals

Carbs- 29 g

Fat- 0 g

Protein- 23 g