Dementia and Red Wine Vinegar

I started a new rotation last week – I’m going to be spending the next 4 weeks in the rehab centre of the hospital. Meeting the patients with dementia is a whole new experience for me, and is very confronting.

Meanwhile, I’m still working on the leg situation – I got some advice from fellow fitties and they suggested that rather than focus on decreasing my quads, I should aim on increasing my calves to even out my legs.

 

Motivation for the week – Nina Silic!! Total hottie 🙂

 

Weekly food plan:

 

Meal 1/Breakfast:

Blueberry pancakes!! + sugarfree maple syrup mmm 🙂

 

Meal 2:

Leftover Peanut Butter Chocolate Chip Protein Cookies from last week yum!!

 

Meal 3/Lunch:

Again, leftover Slow Cooker Thai Chicken. This is how I normally eat my weekly prepped meals haha.

 

Meal 4:

Tried some different muffins, this time Blueberry Protein Muffins from skinnymom.com. I didn’t take a photo because they stuck like CRAZY and turned out a bit of a mess (please please please use muffin pan liners!! Foil ones, because otherwise you’ll struggle to separate the paper from the muffins…) but they are really yummy!!

Serves 6 big muffins or 12 small muffins

1/2 cup whole wheat flour (I used oat flour)

1 scoop vanilla whey protein powder

1/2 cup skim milk (I used almond milk)

1/4 cup sugarfree maple syrup (LOVE THIS STUFF!!)

4 egg whites

1/4 cup sweetener (I put in about 12 serves of Stevia)

3 tbsp sweetener Brown sugar (I have no idea where to find this, so I left it out and they turned out fine)

2 tbsp light whipped butter (I substituted fat free Greek yoghurt)

1/2 cup blueberries

2 tbsp unsweetened applesauce

1&1/2 tsp baking powder

1/2 tsp vanilla extract

1/4 tsp salt

Preheat oven to about 200 degrees celcius.

Mix dry ingredients and wet ingredients in separate bowls. Whisk wet ingredients well.

Combine wet and dry ingredients, then fold in blueberries.

Line a muffin tray with muffin pans (I thought if I used HEAPS of spray these would be fine.. please take my advise and use muffins liners!!)

Bake in the oven for about 22 minutes or until a toothpick comes out clean. These muffins are super sweet and delicious!

Nutritional info: (per 1/12 muffins)

Calories: 46

Total fat: 0.7g

Total carbs: 5.2g

Sugar: 1.7g

Protein: 4.4g

 

Meal 5/Dinner:

I tried something different – I was feeling lazy/poor so I used a slow cooker packet and made Slow Cooker Kangaroo/Beef and Red Wine Casserole.

Serves 4

500g kangaroo steak – diced (the recipe used beef, but I wanted to use roo)

200g mushrooms – diced

2 carrots – diced

2 tbsp no added salt tomato paste

125mL red wine (I used red wine vinegar, because that’s what I had, and has very little calories – eugh please do not do this!! I tasted it this morning after cooking it overnight and no matter how much sweetener or salt I added, I could not make it edible!! I’ll retry this next week with red wine)

1x masterfoods beef and red wine casserole recipe base

Shove it all in a slow cooker for 8 hours on low!! .

Nutritional info: (per 1/4 serves, with kangaroo)

Calories: 172

Total fat: 1.4g

Total Carbs: 11.6g

Sugar: 5.3g

Protein: 27.7g

 

Meal 6:

WW protein mouse – I haven’t updated this recipe in a while, but this is what I currently have for dessert:

Serves 1

50g low fat cottage cheese

1 serve weight watcher chocolate mouse (1/2 packet)

1 tbsp hulled hemp seeds

1 tsp cocoa powder

2 serves Stevia

Splash of almond milk

About 4 walnuts/1 tbsp dessicated coconut

Nutritional info:

Calories: 258

Total fat: 13.1g

Total carbs: 10.7g

Sugar: 5.1g

Protein:13.8g

 

Along with healthy eating, keep up with the exercise – exercise releases endorphins, which explains why I always feel pumped up and a hell of a lot better after sweating it out at the gym. Rather than reaching for chocolate when I’m feeling down I’m trying to get into the habit for going for even just a 15 minute walk around the block – it helps!! And keep in mind: there’s no such thing as a bad gym session – any gym session is better than nothing at all 🙂 x

Winter Holidays

Sorry I haven’t posted for a while – I’ve been relaxing with as little brain work as possible and I really needed it! I think I was really run down and it’s only been the past couple of days that I’ve been bouncing out of bed and feeling more like my usual self 🙂 I start back at uni next week (boo…) so study is happening again, but I’ve been treating myself to some lovely healthy treats and trying a few different recipes that I couldn’t usually try whilst at uni (due to lack of utensils/time etc).

My current home page for my iphone is this:

Make it yours! I hate when I have ‘blah’ days (which I’ve had a lot of recently) and by the end of the day I feel like I’ve totally wasted it. Just the smallest action or interaction can make any day amazing 🙂

Current motivation: Dianna Dahlgren

Ok so I’ve been very slack with my training and healthy eating over the past few weeks. I haven’t been feeling very well – extremely run down, easily hurting my muscles, just lacking motivation – so I took some time off. I don’t know if it’s just a mental thing, but I feel like I don’t look anywhere near as good and so I’m finally feeling well enough and I’m pumped up to start knuckling down again!! Sometimes a break is so needed, but it always feels great to get back into the swing of things. Not only physically rewarding, but also mentally.

I’ve taken some ‘before’ pictures and done some measurements, so now I’m going to get back in the mindset of pushing the weights and eating as clean as I can. I’m striving for a goal, and it feels great to be doing so!! Summer is just around the corner, so the thought of strutting around in a bikini is what is going to keep me going :).

 

I haven’t been bulk cooking because I’m back at home on the farm with my family over the holidays and it’s nice to eat fresh meals when I have the time. My mum also likes me to eat whatever she cooks, so she’s making an effort to cook low carb, clean meals (she’s usually pretty good anyway), which is lovely of her! However, here is a rough meal plan of what I’ve been eating – however my dinner has been different every night (thanks to Mum!).

 

Meal 1/Breakfast:

Blueberry pancakes!! 🙂 However, the other day I was at my boyfriend’s house and decided to cook an omelette and I threw in some leftover roast lamb, sweet potato, mushrooms, and low fat cheddar with my egg whites – YUM!

We’ve also grown some delicious grapefruit at home, and I’ve read that it’s great to eat half a grapefruit for breakfast, so I’ve been having that every couple of mornings as well. Grapefruit is extremely high in Vitamin C, which is especially important in the colder months when more people are prone to developing the common cold.

 

 

Meal 2:

Ok so I have a few recipes to throw at you here.

Salada with cottage cheese, avocado and tomato (and cracked pepper) is surprisingly nice.

Nutritional info: per 1 topped salada

Calories: 92

Total fat: 2.9g

Total carbs: 8.8g

Sugar: 1.9g

Protein: 7.6g

 

Blueberry protein muffins (from http://www.littlebshealthyhabits.com – I’ve done these before but it was my 2nd post so decided to rewrite it – they’re quite yummy!)

Serves 12

1&1/2 cups oat flour

3 scoops protein powder (I use Optimum Nutrition 100% Gold Standard Vanilla Icecream)

1 tsp baking soda

12 serves Stevia

2 egg whites

1 cup unsweetened almond milk

1/3 cup unsweetened applesauce

1 tbsp vanilla extract

1/4 cup no fat Greek yoghurt

1/2 cup blueberries

Preheat the oven to 180 degrees. In a large bowl mix together all the dry ingredients. Add in the wet ingredients (except the blueberries) and mix well. Lastly, fold in the blueberries. Spray a muffin pan with oil, and fill each 3/4 full with the batter. Bake for 12-13 minutes or until just firm on top and a toothpick comes out clean. Careful not to over-bake!

To make them taste fresh out of the oven again, microwave each muffin for 15-20 seconds.

 

Vanilla and Cinnamon Protein Cake (from http://www.proteinpow.com). This was really tasty, but it didn’t quite cook right :S the top when extremely crispy, but the middle was a bit uncooked… I had to preheat my oven to 180 degrees (due to the settings on the microwave oven) so maybe that’s why? Not sure. The flavour and texture (of the properly cooked parts) is awesome though!

Serves 6 (I sliced it into 8 though)

1 cup oat flour

2 egg whites

2/3 cup oat milk (I subbed almond milk)

2&1/2 cups vanilla whey protein

1 tbsp ground almond

1/4 cup unsweetened applesauce

1 tsp vanilla extract

1 tsp baking powder

1 tsp chiaseeds (this can be omitted)

2 tbsp Stevia

1/2 tbsp cinnamon

Mix all ingredients in a bowl – the batter is very wet (add a little more milk if still too thick).

Pour the batter into an oven-safe dish (or a muffin tin) and sprinkle with cinnamon.

Bake for 20-25 minutes in an oven at 175 degrees (less time for muffins).

 

Meal 3/Lunch: 

I’ve been cooking grilled chicken/salmon with salad for lunch, because I absolutely love it! My favourite salad to have is made up of:

Mixed lettuce leaves

Cherry tomatoes

Cucumber

Carrot

Avocado

Low fat fetta cheese

Toasted pine nuts

Lemon juice (as dressing)

 

Meal 4:

I just made these today and they are so yummy! From http://www.proteinpow.com/ again – A Dark Chocolate, Oat, and Almond Protein Bar.

Serves 6

1 cup ground oats

1/2 cup whey (again I used my vanilla whey protein, but I would have preferred to use my chocolate protein if I’d had it with me)

2 tbsp almond butter (NEW OBSESSION! So so yummy!)

1/4 cup water

1/4 cup unsweetened applesauce

1/4 cup hulled hemp seeds

1 tbsp 100% cocoa

1/2 tbsp pea protein or coconut flour – I didn’t have either of these and instead rolled the mixture in dessicated coconut in an attempt to dry the mixture up a bit

Mix everything and shape into 6 rectangular bars.

Melt 60g of dark chocolate (the darkest I could find was 85%) in a bain marie and coat the bars in the melted chocolate. Mine were too sloppy to ‘dunk’ them in the chocolate, so I had to settle with coating only one side of the bars.

Once coated, freeze the bars for an hour or so, until the chocolate has hardened.

 

Meal 5/Dinner:

As I mentioned before, dinner has been different every night as I’m eating with my family, but has varied from chow mien, to cauliflower soup (sounds gross, but is really YUM! I’m probably going to make some to take back for uni) to spaghetti bolognese (minus the spaghetti).

 

Meal 6:

I tried something a bit different – a low carb pancake. Essentially the same as my blueberry pancakes but I subbed ground almonds for the ground oats, and left out the blueberries. It’s pretty nice!

1/2 cup egg whites

1/3 cup ground almond

1/2 tsp baking powder

1 tsp vanilla extract

1 tsp cinnamon

Mix, cook, eat! I squeezed some lemon juice over them to add a bit extra and it was nice 🙂

I took a trip to the health food store (and supermarket) this morning and came back with some goodies –

Unfortunately the stores around here are no longer supplying unsweetened applesauce (go figure…) so my Mum suggested that I buy tinned apples and just mash them! I don’t have time to prepare applesauce from scratch but this process turned out pretty well! A bit chunkier but I prefer it to the sweetened applesauce. Also, I’m super excited to try out this brownie mixture – just add low fat ricotta cheese, lite sour cream, egg whites and vanilla extract!! I’ve never tried carob or hulled hemp seeds either, so I’m looking forward to experimenting with them a bit :).

Try not to let the comfort foods of winter put you off target – but at the same time, don’t be afraid to accept that your body needs a break; a week (or 2!) off gym is not going to lose you any of that hard-earned muscle.

Lift heavy, eat clean, and smile 🙂 xx

Chocolate Satisfaction

Last weeks food was the perfect amount; I even had some left over – and everything tasted amazing! However, I tend to get bored if I each too much of the same thing, so I did some research & I’ve tried a few different recipes this week. Here goes:

 

Meal 1/Breakfast:

Protein Porridge

Serves 1

1/3 cup rolled oats

3/4 cup water

Dash of chia seed, flax seed, cinnamon and goji berries

1/4 cup frozen blueberries

1 scoop of vanilla whey protein powder

1. Mix all ingredients except cinnamon, blueberries and protein powder, and microwave according to the oat packet

2. Once cooked, blend in a scoop of protein powder and a dash of cinnamon

3. Fold in the blueberries – YUM!

NB You can change the added ingredients according to your preference

 

Meal 2:

Blueberry Muffins (same as last week)

Serves 12

1 & 1/2 cups oat flour

3x 30g scoops of vanilla whey protein powder

1 tsp baking soda

1/2 tsp baking powder

1/2 cup Stevia baking formula (or 12 packets of concentrated Stevia)

Pinch of sea salt

1/3 cup egg whites

2/3 cup unsweetened applesauce

3/4 cup blueberries (again I used frozen)

Preheat the oven to 180 degrees. In a large bowl mix together all the dry ingredients. Add in the wet ingredients (except the blueberries) and mix well. Lastly, fold in the blueberries. Spray a muffin pan with oil, and fill each 3/4 full with the batter. Bake for 12-13 minutes or until just firm on top and a toothpick comes out clean. Careful not to over-bake!

To make them taste fresh out of the oven again, microwave each muffin for 15-20 seconds

 

Meal 3:

Chicken Salsa

Serves 4

1 large jar of Bolognese Sauce

1/2 onion – diced

3 cloves of garlic – minced

As much carrot, celery, mushroom, capsicum etc as you want

1 kg of chicken breast – left whole

1. In a slow cooker, pour 1/2 the sauce in along with the veggies

2. Put in chicken and cover with remaining suace

3. Cook for 3 hours on high or 8 hours on low

4. Serve with brown rice (my preference) or wholewheat pasta

 

Meal 4:

Chocolate Fudge Slice

These are so delicious!! Be very careful not to overcook them though!

Serves 12

1 cup oat flour

4 egg whites

2 scoops chocolate whey protein powder

1/2 cup Stevia

1/2 tsp baking soda

1/4 cup unsweetened applesauce

3 tbsp unsweetened baking cocoa

115g unsweetened almond milk

3 tbsp non fat Greek yoghurt

Glaze-

1/2 scoop chocolate whey protein powder

1 tbsp Stevia

1 tbsp cinnamon

Water

1. Preheat oven to 180 degrees

2. Mix dry ingredients separately from wet, then whisk together

3. Place in a prepared 8×8 pyrex dish and cook for 20 minutes or until a toothpick comes out clean

4. To make the glaze: mix dry ingredients together and add water slowly until you reach desired consistency. Pour over protein bars as soon as they are out of the oven, then wait to cool before cutting (the glaze will become sticky but not runny)

Nutritional info: per 1/12 bars

Calories: 89

Total fat: 2.4g

Total carbs: 7.8g

Sugar: 2.4g

Protein: 7.3g

 

Meal 5/Dinner:

Eggplant and Zucchini Vegie Quiche

Serves 4

2 cups eggplant – chopped

1 cup zucchini – chopped

1 cup red pepper – chopped

1 cup onion – chopped

2 cloves of garlic – minced

2 tsp extra virgin olive oil

1 cup egg whites

1 cup skim milk

¾ tsp ground pepper

½ tsp dried thyme

½ tsp dried oregano

½ cup fresh basil – torn

¾ cup part skim shredded mozzarella

Olive oil

1. Preheat oven to 220 degrees. Saute eggplant, zucchini, pepper, onion and garlic in oil in a large skillet over medium heat for 10 minutes.

2. In a medium bowl, whisk together egg whites, milk, pepper, basil and mozzarella to vegetable mixture. Stir until everything is evenly distributed.

3. Oil an 8 inch pan and pour in vegetable mixture. Cook for 25 – 30 minutes. Remove from oven and let sit for 10 minutes before serving.

Nutritional info: per 1/4 serves

Calories: 146

Total fat: 2.8g

Total carbs: 16.2g

Sugar: 6.2g

Protein: 15.8g

 

Zucchini Lasagne

Serves 4

For the noodles-

6 large zucchini, cut lengthwise into 1/8 inch strips

For the meat sauce-

500g lean ground turkey meat

1 large onion – diced

2 cups broccoli

2 cups cauliflower

2 cups spinach – chopped

1 large jar of Chunky Vegetable Pasta sauce

1 clove of garlic – minced

Pinch of salt and pepper

2 tbsp dried Italian herbs

For the cheese layer –

310g light cottage cheese

60g light pizza plus cheese

1. For the noodle layer: preheat the oven to 220 degrees. Spray a baking tray with cooking spray, arrange zucchini slices and season with salt and pepper. Bake for 5 minutes on each side, then remove from the oven and set aside.

2. Lower oven temperature to 180 degrees.

3. For the meat sauce layer: in a large non-stick pan, cook meat until brown, then add vegies, seasonings, and the jar of sauce. Simmer for about 10 minutes or until veggies begin to soften, stirring occasionally.

4. For the cheese layer: mix cottage cheese and pizza cheese together.

5. Put it all together: spray a 9×13 baking dish with non-stick cooking spray. Layer meat, then zucchini clices, then cottage cheese – repeat until the dish is full.

6. Sprinkle more pizza cheese evenly on top. Cover with foil and bake for 1 hour.

7. Remove foil and bake/grill another 5-10 minutes until cheese is browned. Remove from oven and let rest for about 10 minutes before slicing.

Nutritional info: per 1/4 serves

Calories: 181

Total fat: 5.0g

Total carbs: 9.8g

Sugar: 5.0g

Protein: 25.0g

 

Meal 6/Dessert:

Vanilla Icecream

Serves 1

70g light cottage cheese

5mL vanilla essence

30mL almond milk

1. Blend ingredients

2. Freeze for an hour or so

3. I sprinkled chocolate whey protein on top 🙂

 

Recipes this week came from all over the place!

www. dashingdish.com

http://www.cleaneatingonline.com

http://www.littlebshealthyhabits.com

http://www.fitfoodieshealthlife.com

Also, look what I found>

I’m going to try this with some left over turkey chili from last week as a bolongese and I’m excited to see how they taste!! 🙂

First Week

In order to ensure I stick to clean eating, as well as give me more time during the week, I’m going to try cooking in bulk at the start of the week, preferably Sundays. I tried this for the first time yesterday and so here’s my menu for the week:

 

Meal 1/Pre-workout:

Banana & Almond Cake

Serves 16

2 cups oat flour

3x 30g scoops vanilla whey protein powder

1/2 cup Stevia baking formula (or 12 scoops of concentrated Stevia)

1 tsp baking soda

1/2 tsp baking powder

3 bananas – mashed

1& 1/2 tsp almond extract

1/3 cup egg whites

1/4 cup unsweetened applesauce

1/4 cup unsweetened almond milk (or any other milk of choice)

Topping:

1/4 cup raw almonds, chopped

NOTE: if you use concentrated Stevia you may way to add 2 Tbsp of ground flax in order to thicken up the batter a bit, otherwise the blueberries may sink to the bottom.

Preheat oven to 180 degrees. Spray an 8×11″ rectangular pan with cooking spray. Combine all the dry ingredients in a large bowl, and in a smaller bowl mash the banana well, add other wet ingredients, and mix well. Pour the wet ingredients into the dry and mix until combined. Pour batter into the pan, then sprinkle with the chopped almonds.

Bake for 25 minutes until it turns brown around the edges and a toothpick comes out clean. Allow to cool, then cut into squares.

Nutritional info: per 1/16 slices

Calories: 115

Total fat: 4.1g

Total carbs: 10.7g

Sugar: 4.4g

Protein: 9.9g

 

Meal 2/Breakfast:

Scrambled Egg Whites

Serves 1

1/2 cup egg whites

1/4 cup cooked brown rice

1/4 cup mushroom

Handful of spinach

Paprika

Pepper

Parsley

Rosemary

Mix all ingredients and cook! Sometimes I make this an omelette (add low-fat cheese) or just scramble it.

 

Blueberry Pancake

Serves 1

1/2 cup egg whites

1/2 cup oats (blended into a flour)

1 tsp vanilla essence

Cinnamon

1/3 cup blueberries (I used frozen)

1 tsp chia seed

Mix all ingredients (gently fold in blueberries) and slap into a frying pan. May want to add sweetener, or top with a blueberry sauce (blueberries blended with almond milk/greek yoghurt). To make it taste a bit less eggy, add 1/2 tsp of baking powder.

Nutritional info:

Calories: 275

Total fat: 5.1g

Total carbs: 35.4g

Sugar: 6.9g

Protein: 19.3g

 

Meal 3/Lunch:

Chicken Taco

Serves 4

500g chicken breast/ground chicken

4 large tortillas (I used wholegrain)

1/2 medium onion – chopped

1/2 capsicum – sliced

1 Tbsp chilli powder

1 tsp garlic powder (or minced garlic)

1 Tbsp ground cumin

1/2 cup water

2 cups+ shredded lettuce

1 tomato – chopped

8 Tbsp salsa

Brown chicken over medium heat. Add onion and capsicum and cook until soft. Add spices, and water. Serve with lettuce, tomato & salsa.

I took these to class and left out the lettuce, tomato and salsa because it wouldn’t have tasted fresh enough. Instead I sliced the tortilla into 4 and had mini-tacos.

Nutritional info: per 1/4 serves

Calories: 116

Total fat: 1.3g

Total carbs: 5.8g

Sugar: 2.6g

Protein: 20.6g

 

Jamie Eason’s Meatloaf Muffins

Serves 18

1kg minced turkey

1/3 cup egg whites

1 cup quick cooking oats (sometime I leave the oats out or put in 1/2 a cup)

1/2 tsp ground cumin

1/2 tsp dried thyme

2 tsp dry yellow mustard

2 tsp black pepper

1 tsp dried sage

2 tsp paprika

1 tsp salt

2 tbsp minced garlic

1/4 cup chopped celery

1/4 cup mushroom

1/4 cup chopped onion

Preheat oven to 200 degrees and spray a muffin pan with oil. Mix all ingredients together in a large bowl. Roll into balls (1/4 cup each) and place in muffin tray. Bake for 40 minutes.

Nutritional info: per 1 serves (2/18 meatloaf muffins)

Calories: 173g

Total fat: 10.4g

Total carbs: 0g

Sugar: 0.6g

Protein: 19.9g

 

Meal 4:

Blueberry Muffin

Serves 12

1 & 1/2 cups oat flour

3x 30g scoops of vanilla whey protein powder

1 tsp baking soda

1/2 tsp baking powder

1/2 cup Stevia baking formula (or 12 packets of concentrated Stevia)

Pinch of sea salt

1/3 cup egg whites

2/3 cup unsweetened applesauce

3/4 cup blueberries (again I used frozen)

Preheat the oven to 180 degrees. In a large bowl mix together all the dry ingredients. Add in the wet ingredients (except the blueberries) and mix well. Lastly, fold in the blueberries. Spray a muffin pan with oil, and fill each 3/4 full with the batter. Bake for 12-13 minutes or until just firm on top and a toothpick comes out clean. Careful not to over-bake!

To make them taste fresh out of the oven again, microwave each muffin for 15-20 seconds.

 

Meal 5/Dinner:

Turkey Chili

Serves 4

500g ground turkey

1 onion – chopped

4 tsp minced garlic

4 tsp tomato paste

2-4 whole tomatoes – diced

1 cup of 3 bean mix (drained can)

Chili powder

Curry powder

Sea salt

Black pepper

Basil

Thyme

Dash of Worcestershire sauce

Combine meat, garlic and Worcestershire sauce in a bowl, then brown the mixture in a frying pan at medium heat until the meat is almost fully cooked. Drain fat from the pan, then put in the tomato, tomato paste, and spices. Cook until is thoroughly cooked.

 

Psyllium Crepe

Serves 1

5g psyllium husk powder

55g liquid egg whites

NOTE: I like to add a little bit of flax seed, and possibly some herbs and spices, depending on what I’m eating it with.

Mix, cooking in a pan (like a pancake) then top with whatever! Recently I like it with chopped turkey meatloaf muffins and salsa/salad.

Nutritional info:

Calories: 87

Total fat: 0.3g

Total carbs: 1.5g

Sugar: 1.5g

Protein: 13.3g

 

Meal 6/Dessert:

Quick Chocolate Pudding

Serves 1

1/3 cup egg whites

3 tbsp sweetener

2 tbs cocoa

Combine well, then microwave for approximately 1 min 20 sec.

 

Chocolate Melting Cake

Serves 1

1 scoop vanilla whey protein powder

1/3 cup almond milk

1 heaped tbsp cocoa

1 serve of Stevia

Blend then microwave for 60-80 seconds, and eat immediately.

 

Sooo yeah that’s basically my plan for the week!! Plus a protein shake as my post-workout meal (I don’t include it in my 6 daily meals).

I’ve worked out all the macros for the recipes and everything is low carb, low sugar, high protein, and delicious!!

I got the blueberry muffins, banana and almond cake, and chicken tacos from www.busybuthealthy.com, and the turkey chili from www.fitfoodieshealthylife.com – I often modify these recipes according to what I have to cook with.

Hope this all lasts me through the week 🙂