Susan's Pinto Bean Tostados

Here is my favorite recipe so far. It reminds me of the "Stufies" I used to eat in Colorado.

Take a cookie sheet and spray with cooking spray, then take 2 whole wheat flour tortillas, spray them on both sides lightly with cooking spray. Cook in 375 degree oven for 7 1/2 minutes then turn over and cook for another 7 1/2 minutes. This will give you a nice crispy tostado. You can do this while cooking the bean mixture.

Chop one medium sized onion
Chop one medium sized red pepper (red are my favorite, you can use any color you want)
Dice 2 cloves of garlic
Cook in 2 tsp of olive oil
Add one can of green chilis
Add one can of Pinto beans

Cook for about 5 minutes. Pour mixture over the tostado. or  break up pieces and then put mixture on it. I use a knife to cut my tostado up and then pick up the pieces to eat.

In this picture, I also steamed fresh asparagus to eat with this meal. Delicious!

My Favorite 20 Minute Workout

I love to watch the Biggest Loser on TV and saw Jillian Michaels - 30 Day Shred. It has 3 levels. The biggest incentive to try it was each level is only 20 minutes and she works several muscle groups at once. It took me more than 30 days to reach level 3, but what a workout! It took me 2-3 weeks to graduate from level 1 to level 2, however, each day I could do a little more and last a little longer before I had to stop for a few seconds rest. I now have more energy, my mucles have toned up and are stronger. I use 5 pound weights for exercising as those were the only ones I have. You can start with smaller weights. I'm down 12 pounds so far. Of course, eating right is a big part of losing weight. Exercise alone for me will not get rid of the extra pounds.

Asparagus, Spinach Omelette

 One of the things I love to do is have lots of color when I make a food dish. In making this dish, I have added lots of veggies.

Chop up one medium onion

Dice 2 cloves of garlic

Chop Medium sized 1/2 red, green or orange pepper

cook in 2 tsp olive oil

add 10 or so spears of asparagus cut in bite sized pieces

add 1 cup of baby spinach

Cook for a few minutes

Add 3 - 4 beaten eggs - add a little milk/almond/soy milk beat until frothy

Add egg mixture to veggies

Just as eggs are almost done add chopped tomatoes and grated mozzarella or cheddar cheese to taste.

Makes a complete meal. Sometimes I'll include one piece of toast - whole wheat or rye. I will put a little jam on it with no butter.

I hate to throw out egg yolks so cook the whole egg, tho you can use only egg whites. When picking out bread to buy, I look at calories, fiber, added fructose. I don't care for the extremely low calorie bread as there isn't much to it. I like a heavier bread. Part of finding a new healthy eating style is to find healthy foods you like, that way you can stick to your new lifestyle. It's not a diet, its a new eating style.





I Dare You to Find a Better Super Breakfast than This!

I have been researching natural ways to lower blood pressure and lower blood sugar levels.

In addition, you can lose weight by eating healthy. I do feel that counting calories does the trick to losing weight. You are more aware of what you are eating plus if you know you have to write it down, you are less likely to eat high calorie foods.  I use the Lose It app on my iPhone.

I usually add all of  these great super food products to my oatmeal as they mix well together. You could also add them to yogurt or blend them in a smoothie.

I got my nutritional info from googling benefits of each item. If you are interested in learning more there are tons of sites to look at. I don't have every benefit or ingredient in these items, just the basics.

Chia Seeds - 60 calories per Tablespoon - rich in omega 3, high in antioxidants, high in fiber as well as calcium, phosphorus, magnesium, manganese, copper, iron, niacin, and zinc. Stabilizes blood sugar, makes you feel fuller longer, lowers cholesterol, helps with digestion, and  lower blood pressure.

Raw Cacao Powder - approx 60 calories per Tablespoon - unprocessed chocolate has higher antioxidants  including: much higher levels of the famous chocolate antioxidants oligomeric procynanidins, resveratrol and the polyphenols: catechin and epicatechin, vitamin C, phenethylamine -PEA, the feel good neurotransmitter ,Omega 6, tryptophan, and serotonin. It is the highest whole food source of magnesium and is high  in chromium It can lower blood pressure and stabilize blood sugar levels, raise feel good feelings.

Flaxseed Meal - 30 calories per Tablespoon  - high in omega 3, high in fiber and lignans (which have anti-tumor properties). It can lower cholesterol, including the LDL (bad) cholesterol and triglycerides, lower blood sugar levels, help with digestion, help with hot flashes,  lowers risk for cancer like breast and colon, and lower inflammation.

Goji Powder or berries - 25 calories per Tablespoon - Polysaccharides,Vitamin C, caratenoids,Vitamin B complex and Vitamin E, 18 amino acids,  zinc, iron, copper, calcium, selenium, phosphorus..   Help enhance the immune system, better your eyesight, and help protect the liver and high in antioxidants.

Cinnamon - 6 calories per teaspoon  -  calcium,  iron,  fiber, vitamins C, K, and manganese. It can lower blood sugar levels, aid digestion, and lowers inflammation.


Hemp Seeds - 56 calories per Tablespoon - high in protein, contain all amino acids, Omega 3 and 6, magnesium, essentially fatty acids, high in polyunsaturated fats, manganese, iron, phosphorus, zinc, and fiber. It lowers triglycerides and blood pressure, lowers inflammation, aids digestion and strengthens immune system.

Maca Powder - 7 calories per 1/2 teaspoon -  calcium, magnesium, iron,vitamin C,vitamins B1, B2, B6, and B12, contains two of the three essential fatty acids, fiber, 18 amino acids. It stimulates the body to regulate hormones, reduces symptoms of both menopause and andropause, increases metabolism, and increases energy levels.  Be careful to read directions on how much to take!

In A Hurry, Black Bean Burgers

Sometimes when I get home from work, I am starving and tired. Here is a great dinner. I bought the frozen black bean patties, there are a couple of brands, both are good. Defrost in the microwave for 45 seconds. Add about a tsp of olive oil to a nonstick pan. Then cook burger according to directions. I like mine a little crispy on both sides. About a couple of minutes before done, I add grated cheese, for dieters use mozzarella - 1/3 cup is 100 calories and cheddar is 120 for 1/4 cup. Since I am dieting, I use about 2 tablespoons of mozzarella and 1 tablespoon of cheddar (Michael likes cheddar and a little bit adds the cheddar flavor.)  Then let the cheese melt and you are ready to eat.  You can add a bun if you want, sometimes I at one slice of whole wheat sandwich thins - 45 calories, or if I am really hunger I have 2 patties, they are only 120 calories each.

Also included in this plate are zima cherry size tomatoes, that taste as sweet as cherry. Radishes and I took the time to cook up some greens for our veggie.

Susan's Greens

Heat 2 tsp olive oil

add 1/2 cup chopped onions

add 2 diced garlic cloves

Cook until soft

Add 1 bag of fresh spinach

cover and let wilt

Stirring occasionally, if you don't stir it will clump together.

Add pepper to taste,

If you want it really spicy, you can add 1 or 2 tablespoons of hot peppers when you are cooking the onion.

Takes about 5 - 8 minutes.



Strawberry Oatmeal - Super Breakfast

This is one of my favorite breakfasts:

Cooked Steel Cut Oatmeal - these oats are minimally processed and take 15 minutes to cook
1 tsp Cinnamon
1 Tbsp ground flax seed
1 Tbsp organic cacao powder
1 Tbsp chia seeds
1/8 cup almonds
Mix together then
Add fresh cut strawberries

Top off with 1/2 cup of vanilla almond milk or whatever type of milk you like. I like the almond milk as it adds more flavor to my oatmeal. It tastes so good I don't need to use brown sugar anymore.

Presto - there is your super breakfast full of antioxidants and protein to get your day off to a perfect start. You may not have heard about some of my ingredients and will talk about them in another post.

Red Lentil Soup

Today's lunch is going to be Lentil Soup. I have red lentils to use today. I have looked at several recipes and some call for tomatoes, but since I use tomatoes in many of my recipes, I'm making it without tomatoes. My favorite way to cook is to look at several recipes and then make my own creation using parts of the recipes I look at. An easy way to get a recipe is to google it and you will find more recipes than you can use.

Red Lentil Soup


heat 1 Tbs olive oil
add 2 garlic cloves diced
and 1 onion chopped
Cook for a couple of minutes then
Add 4 stalks of celery chopped
1/8 cup diced hot peppers, any style - I cut up and freeze hot peppers, then use as needed when cooking
1 Cup of chopped carrots - I use baby carrots as that is what I buy to snack on
Cook for about 5 minutes then
Add 1 can of chicken broth or veggie broth
Add 2 Cup of water (you can add more if you want it to be more soupy)
1 bay leaf
2 lemon basil leaves - I have lemon basil growing in my kitchen so added it for fun. It smells so good.
Add 1 Cup of lentils - any color
pepper to taste
1/2 tsp tumeric - see this link for health benefits of tumeric - http://www.huffingtonpost.com/andrew-weil-md/turmeric-health-have-a-happy-new-year_b_798328.html
1/2 tsp cumin - see this link for health benefits of cumin - http://completewellbeing.com/article/small-cumin-big-benefits/

Tumeric and cumin are optional

Cook about 30 minutes - checking on it every 5 minutes or so, to stir and taste to make sure it tastes good to your tastebuds

Starting on My Search for a Healthier Diet

This dinner got me thinking about starting a blog. I decided to spice up this black bean casserole by making it look interesting. Presentation of food always makes it look more appetizing.

I started cooking healthy foods for myself  and my boyfriend to lose weight and get into shape. My boyfriend has high blood pressure and high sugar levels. so that is an added incentive. The goal is to change the way we eat and what we eat, not just a quick fix diet. I am writing this blog to share what I am learning and if you have any suggestions or thoughts I would love your input.

In my next blog I will share my black bean casserol recipe.