Tag: beans

High Protein Turkey Chili – Instant Pot 

I’m pretty sure I could throw out every kitchen gadget/tool and live with just my Instant Pot! 

It’s a blustery cold snowy day here in the North so I had chili on the brain. Here’s how it went Down

You will need 

3 stalks celery 

1 carrot 

Bunch of green onions

1 can 6 bean medley 

1 can Chili style tomatoes

1lb of extra lean ground turkey 

3/4 c frozen corn 

Garlic powder, chili powder and cumin  – Turn your instant pot onto sauté , add in a little oil and then throw in the cut up veggies 

Then add in ground turkey 

Drain and rinse the can of beans , add to pot . Add tomatoes , corn and spices. No need to cook the turkey fully because you are going to let pressure do that. 

Cancel the saute action, put the lid on and hit manual for 15 minutes. Boom Chili is done! Let it naturally release pressure as it will stay warm until you are ready to serve. I like to put mine on rice, top with sour cream and cheese! 

This makes 6 big bowls and here’s the details/macros 

Low fat, good carbs and high protein! Win win 

Vegan Tacos – Cinco de Mayo 

I freakin love tacos , burritos and well pretty much anything you can wrap up ! Oh really anything Mexican , who are we kidding . So for this epic holiday I decided on some Vegan Tacos minus any kind of tequila ( that stuff will kill ya) . 

Here what I used 

1/2 package Gardein crumbles

1/2 can black beans rinsed and drained

Diced red/green peppers

Diced red onion 

1 tbsp of cumin, garlic powder and chili powder 

1 cup frozen corn 


1 package of precooked rice 

Daiya cheese , avocado lettuce for topping 

Sautee peppers and onion in oil  


Add Gardein crumbles to pan 


Add corn and beans and warm thru , then add in the pre cooked rice – I used this 

Once warmed thru , top your wrap with meat , lettuce , salsa,Daiya and avocado .  


Wrap it up ! 


Happy Cinco De Mayo Day ! 

Vegan Taco Soup 

The weather here in Canada is damn cold today so I needed to whip up a nice warm comfort meal. Taco Soup it is! 
Here is what you will need

Vegan Taco Soup 

1 can of black beans, lentils,chickpeas and kidney beans ( rinsed and drained)

1 onion diced

3 large carrots sliced

Olive oil 

Sliced mushrooms 

Frozen corn 

1 28oz can tomatoes

1 carton Vegetable broth 

Macaroni noodles

Garlic powder, cumin and chili powder 

In a large stock pot heat oil and sauté onions, mushrooms and carrots until tender

Add beans to pot 

Add tomatoes and broth , then season 

Let simmer on low for about 30 minutes , then add corn and 1 cup of macaroni ( I used a vegan quinoa macaroni) 

Cook until noodles are tender , serve with shredded Daiya cheese ! 


Yum freaking oh ! 

Veggie Bean Soup

Meatless Monday is upon us and what better way to clean out the fridge than a throw together soup! 

I literally went thru my fridge and pantry and this soup/stew came together . I don’t have an ingredient list but will show you what went down via pictures 

In a large stock pot add some oil and sautée garlic , onions , celery , carrots and chopped cabbage . 

Let cook on medium until softened , then add in diced sweet potatoes 

Add to the pot – 1 carton of low sodium vegetable broth and 1 large can of diced tomatoes 

I also added in some frozen edamame , 1/2 cup of pot barely and a package of vegetable soup mix , then rinse and drain a can of 6 bean blend , 1 can of lentils 

Let this simmer on low for about 1.5 hrs to let thicken and all veggies to tenderize . For spices I used salt , pepper , bay leaves, thyme , garlic powder and onion powder . Use whatever you like ! 

Serve with fresh bread and you have a hearty meal in a bowl 

High Protein Meal Prep

Day 2

Ok I totally am not one for scales , BUT when I weighed myself Monday am I was 163.4lbs . Day 1 of my high protein low carb meal planning.
Today I thought let’s just see
Holy sweet baby Jesus , it was 160 ! Three lbs in a day, yup ! Call it water weight , I don’t care . The scaled moved and that keeps me motivated. I have played the whole scale game for years and yes I know y’all say numbers don’t matter – it’s how you feel. I call horseshit because I need to drop 20lbs so to me numbers matter , this time .

So how did Day 2 go ?

Pretty freaking awesome!

Breakfast was a solid meal of a 2 egg ham and cheese omelette with 1 avocado


There was no am snack today as I stayed full till lunch.
This was lunch


Yet another Kale salad but topped with last nights leftover bacon wrapped chicken.

I did have a pm snack before I hit up the gym.

Not sure why this lactose intolerant girl can eat this , but I can , so I will.
I tried to run today but I just was not feeling it , busted out 2.4 miles and quit. I did a 6 mile bike , weights and a ton of push ups!
Drank my Syntha 6 protein drink , then came home to this beast of a meal

Spicy turkey chili!
Here’s the steps to making it , in picture form because I’m too lazy to type it










High Protein , low fat , low carb and tons of flavor!

So freakin delish!

I will probably have another yogurt before bed or some cottage cheese for the casein !

Happy protein Day peeps !

Crockpot Tex Mex Chicken

I love my crockpot! I have 5pm WODs five nights a week so having supper ready for the family is important. This way I know they are eating healthy home cooked meals and not sneaking out to any Golden Arches kinda places! Here is what’s in mine tonight

4 boneless skinless chicken breasts
1 jar salsa
Taco seasoning ( cumin,cayenne,chili powder, garlic powder)
Diced peppers
Diced onion
Black beans , rinsed and drained
Frozen corn
Shredded cheese

Place all ingredients in the pot , except the cheese

Mix it up


Let cook on low for 6-7 hrs . It will look like this


You can serve this over Mexi Rice, shredded up into tortillas, or add tomatoes to it and some broth and call it Mexi Soup?? Endless possibilities ! I will edit this post once I decide what I’m going to do with it!

Here is how mine ended up ..



Served it over rice with shredded cheese need crushed tortilla strips and a big salad! Oh ya, and a beer!


So yummy, the beer …lol


Paleo Mexican Chicken Soup


I LOVE SOUP, yes I did have to cap lock that. I really do, as a WLS ( weight loss surgery pt) it is frowned upon because it is a slider food. But, if you make it beefy and chunky enough, it ain’t sliding nowhere! This here soup is perfect for snowy , craptastic days like today!

Paleo Mexican Chicken Soup

2 chicken breasts ( can be frozen)
1 small jar of salsa , I used prepared because I wasn’t making it fresh
1 pkg of Taco spice.. Or use cumin, cayenne,chili powder, garlic powder
1 can diced tomatoes
1 carton of chicken or veggie broth, or use homemade
Celery diced , about 4 stalks
Carrots sliced, 2-3
Salt pepper




So far easy peasy right


After a few hours, take the chicken breasts out of the crockpot and shred with 2 forks, return to pot..


Looks pretty freaking tasty right! Well , you know me , I’m a rule breaker and I made my bowl non-paleo by adding black beans and corn.. Why? Because it ain’t Mexican Soup without it.. So don’t go hating on me for changing it up….

This is how I roll!


I gave you the option of Paleo and somewhat Paleo.. In my humble opinion, they are both super healthy and tasty!

Enjoy friends

No meat Nachos!!

First off, MERRY CHRISTMAS friends!!

I have been laying low for the past 24 hours as I suffered a little head injury Christmas Eve when I tumbled backwards down a set of steps! I went to emerg via an ambulance , received 3 staples to close the gash in the back of my head and a little concussion! I am ok though, but I need to take a week off of all activities. So I am all about an easy meal prep tonight

No Meat Nachos

1 pkg of Fantastic Foods taco mix
1 pkg of Archer Farms Southwest Veggie mix
1 can of Bush Black Bean mix
Bag of Tostitos
Shredded cheese


Cook up the taco mix, veggies and beans

Cover nachos with taco mix and cheese and bake in a 350 oven till warm and melty!!





No meat Crockpot Chili


Yum, right?

For those who are not vegan or vegetarian but want to participate in Meatless Monday, here is a great “recipe” for you. I use the term recipe loosely because really it is just a throw together meal. Here is what’s in it!



Fantastic Foods boxed Chili Mix
Target brand Southwest Veggie mix
1 can dark red kidney beans drained
1 can chickpeas drained
1 can diced tomatoes
1 cup hot water

Put all ingredients into crockpot on low for the day and come home from work to a great meal!
I like to serve my chili over brown rice with some shredded cheese or daiya on top! Feel free to add a dollop of sour cream too , for the non vegans!


Inkdgirl’s Extreme Pita!!

I freaking love pita’s stuffed full of goodness so I thought I better share with you today’s lunch! I had to fuel up prior to the gym so this is how I roll – or stuff? Lol

Extreme Pita

1 whole wheat pita
1/2 green pepper sliced
3 large mushrooms
1/4 onion sliced
1/4 can of Six Bean Medley
Shredded cheese
Hummus, I like Roasted Red Pepper&Chipotle

Sauté onion,mushrooms and green pepper till tender

Microwave pita for 30 sec
Stuff pita with all ingredients and spoon hummus and tzatziki into pita







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