Slow Cooker Refried Beans

Total Time: 8 hrs. 15 min.
Prep Time: 15 min.
Cooking Time: 8 hrs.
Yield: 12 servings, about ½ cup each

Ingredients:
1 lb. dry pinto beans (about 5 cups), rinsed, sorted
1 medium onion, chopped
2 cloves garlic, finely chopped
1 tsp. sea salt (or Himalayan salt), divided use
1 tsp. ground black pepper
1 sprig fresh espazote (or fresh oregano)
¼ tsp. crushed red pepper (optional)
6 cups hot water, divided use
1 tsp. olive oil

Preparation:
1. Place beans, onion, garlic, ¾ tsp. salt, pepper, espazote, red pepper, and 4 cups water in a 3-quart slow cooker; cover. Cook on high for 6 to 8 hours, or until beans are soft. Add additional water, if necessary, so that beans do not become dry.
2. Remove and discard espazote sprig. Strain beans, reserving liquid.
3. Heat oil in large, heavy skillet over medium-high heat.
4. Add strained beans and ¼ cup of reserved liquid; cook, mashing with a potato masher, for 5 to 8 minutes, or until they form a rough purée. Add more water if necessary to keep the fried beans from getting too dried out.
5. Season with remaining ¼ tsp. salt; mix well.

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Chicken Meatballs in Marinara

Chicken Meatballs in Marinara
(Great for Meal Prep)

Chicken Meatballs-
1 pound package of lean ground chicken
Salt and Pepper as you like
1 Tbs of Italian Seasoning (I use McCormick's)
1 Tbs of Tomato Paste
1 egg
(NO BREAD CRUMBS)
Preheat oven to 400 degrees.
Mix all ingredients together until well combined.   Spray your hands with a small amount of non stick spray and roll chicken mixture into small meatballs.  I use a small Pampered Chef cookie scoop to make sure that all of my meatballs are the same size. Place in a shallow baking dish and bake uncovered for approx. 20 minutes.

Marinara Sauce-
1 large can of crushed tomatoes
1 small can of tomato sauce
1 small can of tomato paste
1 Tbs. of Italian seasoning
1 garlic clove diced fine
1 large bell pepper (orange, red or yellow) finely diced
1/4 of small onion, finely diced
Salt and pepper to taste
Stir all ingredients together and allow to simmer for at least 20-30 minutes.

When meatballs are finished cooking and the sauce has simmered, pour the sauce over the meatballs and return to oven for appox. 20 minutes.  The sauce will thicken and the meatballs will absorb the flavors from the sauce.
Remove from the oven and allow to cool.  Cover and place in refrigerator.  
OR
Remove from the oven and ENJOY!!!!!!!

Extra addition-
MUSHROOMS!!!.1 large contaniner of sliced mushrooms (any that you like)
1 Tbs of Olive oil
Salt and Pepper to taste
Saute mushrooms until cooked through and slightly browned.  Spoon over meatballs and marinara.
You will not miss the pasta!!!!!!

BONUS!!!!!
If you have left over Marinara and mushrooms- pour over turkey burgers and have for a dinner otlar lunch later in the week!!!!!!

Chicken Marinara with Spaghetti Squash

Chicken Marinara with Spaghetti Squash

Spaghetti Squash-
Preheat oven to 400
Cut squash in half
Scoop out the seeds
Salt and Pepper to taste
Brush with olive oil and place cut side down on a non stick cookie sheet and back at 400 for approx. 45 minutes.  Set aside.

Chicken Marinara-
1 can diced tomatoes (no sugar or salt)
3 small carrots- peeled and cut into chunks
1 small onion- diced
1 can of tomato puree
1 can tomato paste
3 boneless chicken breast- diced
Add salt and pepper to taste
Add Italian Seasoning to taste
Place all ingredients in a pot and simmer on medium for approx 1 hour.

Scoop out squash with 2 forks.  Should appear like spaghetti.  Divide into 2 pasta bowls and add Chicken Marinara.

It is DIVINE!!!!!  Reheated is really good!!!!

It's Time!

Well, I was doing really well and I fell off.  Life started happening
We had vacation.
We had company
We had Vacation Bible School
We had swimming lessons
We had more company
School started back!!!!!
but
I AM BACK!!!!
I am back with a fresh mind and a fresh heart.
There are some changes that are going to take place and somethings will NOT change.
We all know that change is not always the easiest thing but it can be done.

September is a difficult month.  It holds a lot of different dates that at times can be difficult and yet are worth celebrating as well depending on how you would like to view them.

There have been a lot of tears shed this month.
There have been a lot of memories mulled over in my head.
There has been some healing in the process which brings me to where I am today.

I have this wonderful group of friends that I get to meet with every Wednesday night.
They encourage me, pray for me, we read scripture together and we share life.


Then I have the other group of friends called my Fit Family.  We meet at various times during the week and encourage one another and text and spur each other on in our Fitness Business.

Of course above all there is my family!  Without my family, I would not be able to do anything!


October is around the corner and therefore it is time.
Time for what you ask?
This will remain a blog about fitness and food
This will remain a blog about family and faith
I'm super excited about what the Lord is doing and I hope to be able to share that with you as well as my fitness journey.

I hope you will share and invite others to read along and join in!!!

Are You Ready???
I know I am!!!!!

Coach Pam

Philip. 4:13

Mind Blown!!!!!

Ok, so I was sitting and reading the other day.  Kaleb was at the dentist and for whatever reason, I had thrown in the "Rations for Results Nutrition Field Guide" from my 22 Minute Hard Corps. I actually have no clue as to why I even put it in my bag.  Anyway, I was reading through it.  Now don't get me wrong, I had "looked" at it when I got the program 8 WEEKS ago!  Sitting in the dentist office I felt like those new commercial "Mind Blown" and the purple smoke was surrounding my head.

Let me say this first.
Yes, I have been running and working out for a LONG TIME!
Yes, I eat 85/15
Yes, I have been vegetarian
Yes, I am a Beachbody Coach to help other people!

Secondly.....
I'm stuck on a plateau
I haven't lost any weight in my 8 weeks
I watch what I eat.
I drink my water
BUT SOMETHING WAS NOT WORKING!!!!!!!

HERE'S WHAT HAPPENED!!!!!
PAGE 21 CHANGED ME!!!!!
This is the quote.....
" Changing your Ration Plan...........The most likely solution is to increase calories by bumping up to the next Ration Plan.  The reason for this is twofold.  First, as fitness increases the metabolism also increases.  Added calories may be needed to fuel performance.  second, when the body is fed insufficient calories in a stress setting (during a demanding exercise program, for example), the metabolism may slow down to preserve energy, resulting in decreased performance and slowed results."

So I read this and I almost dropped the book.  I went back and reviewed the "Containers" that I was supposed to be using.  I had used them so much that I THOUGHT I HAD IT FIGURED OUT!  Guess what.......I DON'T!!!!!!!!  It's time to get them out!  Use them!  I preach it all the time!
I'm the Coach!

Next week is HELL Week for me!  It's time for a revamp and using those awesome little containers!!!!!
THIS body WILL be made in the KITCHEN!!!!!!
Is it time for you to revamp and look at what you are eating and how much you are eating?
I would love to share more with you!

Blessings,
Coach Pam