Rice Soup

Phase 3 (Stabilized)

2 Tbsp. Coconut Oil
3 oz. turkey or chicken breast
1/2 cup onions
3 cloves garlic
1 cup pepper, sliced (I used red, yellow and green)
2 stalks celery, chopped
1/4 cup jalapeno pepper, sliced
1 tbsp. rice vinegar
1 tbsp. cilantro, chopped fine
3 cups low sodium organic chicken broth
1 can black beans, drained and rinsed
1/2 cup Farro (or wild/brown rice)
1 cup spinach
1/2 avocado, without skin and seeds

Roast turkey or chicken breast, chop in small pieces then saute with coconut oil, garlic and onions to bring out flavor. Add peppers and saute until slightly soft. Add black beans, vinegar and cilantro and add to larger pot with broth. Add Farro (or rice) and cook until done. Last 5 minutes add the spinach and cook on low. Transfer to a bowl and top with avocado and enjoy.

The post Southwestern Chicken & "Rice" Soup appeared first on Little Choices Everyday.

Vegetables are protein too!

Question of the week #4- What are the best choices for protein?

This weeks vlog discusses the importance of protein and what sources are the best choices for your overall health. It’s key to have a high protein intake on P3. Protein foods also help to slow down the absorption of glucose into the bloodstream which reduces hunger by reducing insulin levels and making it easier for the body to burn fat. Carol discusses the tier list of how to get your protein starting with veggies, Greek Yogurt, animal sources and then protein drinks. While all vegetables do contain enough protein to register.  Vegetable protein is considered to be incomplete, which means if you eat a diet based in vegetables you are probably not getting all of the essential amino acids your body needs to function.  You can get your protein amounts for vegetable and animal sources:  CLICK HERE.

If a food supplies a sufficient amount of the nine essential amino acids, it is called a complete protein. Virtually all proteins from animal foods are complete. Foods that lack or are short on one or more of the essential amino acids such as some fruits, grains, and vegetables are incomplete proteins. Such plant-derived foods can nonetheless be excellent sources of protein if eaten in combination with animal proteins.  We want you to have balance in your meals for your overall health.

Beans provide nearly as much protein as meat, and are much lower in fat and calories. One cup of cooked beans contains 12 to 25 grams of protein.  Once you are p3 stabilized, try adding 1/2 cup of black beans to your diet daily.

Greek Yogurt is one of our favorite dairy sources packing 20g of protein in the Fage 2%  Read more about Greek Yogurt.  CLICK HERE

Watch Carol’s VLOG, we want you to see there are many protein sources and to not always think about meat when getting in your protein.  Animal sources are important, but so are vegetables, beans and dairy.  Keep your menu interesting adding a nice variety to your plate.

The post Best Protein Sources appeared first on Little Choices Everyday.

Veggie Wrap

1 C. black beans (drain and rinse canned beans)
1 med. avocado
2 Tbsp. red onion, chopped
1/2 C. cucumber, chopped
1 C. broccoli or alfalfa sprouts
1 C. cabbage, chopped (red or green)
1/4 C. chopped green and red peppers
1/4 C. corn
Shredded white cheese (my favorite is Pepper Jack)
Salsa (sugar free)
Whole wheat tortillas

Mash beans and avocado in a small bowl. Take a warmed tortilla shell and spread the bean and avocado mixture. Top with desired ingredients and roll up. Great with

The post Southwestern Veggie Wrap appeared first on Little Choices Everyday.