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Entries in FitMamaEats recipe (55)


Protein-Packed Easy Vegan Chili

I know some people pride themselves on avoiding processed stuff and using only foods in their most natural and whole state. I wish I could be like that but I'm not, at least not yet. Maybe when I've retired, have my dream kitchen built and have a flourishing garden in the backyard. Sure there are some nutrients lost during food processing, but the benefits of having a still pretty nutritious meal ready in 20 minutes that tastes fantastic is just too convincing for me not to reach for canned, jarred and frozen items.

My version of a high protein vegan chili shown below is an example. It's far from fancy, more of an everyday after-a-long-exhausting-day kind of meal. Because everything is cooked and ready to eat, you can throw the ingredients into a pan and heat for 20 minutes (or longer if you like). The following recipe makes 3-6 servings, depending on how hungry you are!

  • 1 large can red kidney beans, drained
  • 1 can whole sweet corn, drained
  • 1 can diced tomatoes with mild green chilies, undrained
  • 1 jar Newman's Own Mild Salsa (fyi this is low sodium)
  • Nasoya Organic Chipotle Baked Tofu, 2 squares chopped into smaller cubes
  • Gardein Meatless Meatballs, as many as you like
  • Cumin to taste
  • Trader Joe's dry whole wheat couscous
  • Fresh bagged chopped kale (in salad aisle)

Two brands that keep coming out with super tasty vegan options!

Add the first seven ingredients to a saucepan on high heat, bring to a boil, then lower to medium heat. Simmer for 15-20 minutes. As that is cooking, prepare the couscous in your desired amount. After the water boils, take the pan off the heat and add the couscous along with handfuls of kale. Stir and cover until couscous absorbs all the liquid.

For the chili, you can add more spices but because many of the ingredients are already seasoned, you don't need much more. There's loads of protein in this dish because of the beans, tofu and soy meatballs. There's plenty of fiber as just about every ingredient contains fiber. And most importantly, there's tons of flavor because of the combination of ingredients. Hubs, who usually runs from my vegan meal experiments (especially containing soy, which he's convinced will emasculate him), couldn't stop eating this. So make an extra large batch for hungry hubs like that, or just to have easy nutritious leftovers for the next few days.


Roasted Edamame and Peas

Roasting is such a delicious way to create a high protein, high fiber snack from legumes. I recently roasted chickpeas for the first time and was hooked. So now I'm experimenting with other types. This time I tried edamame (young soybeans) and peas, because I had both in the freezer. I didn't cook them before making the recipe below, just defrosted by rinsing under warm water and letting sit for a few minutes. I'd forgotten how satisfying edamame taste! Completely unadorned, they are already rich and buttery.

As a change I used my toaster oven instead of regular oven to save some electricity, because it was a hot day and I was only making a smaller portion. They came out great! As you can see from the nutritionals below, this super delicious snack is packed with protein and fiber and is quite filling. Definitely better than the dried packaged versions at the store that are loaded with sodium. As with most savory snacks, I have trouble eating controlled portions so I purposely prepared only 2 cups of legumes. They were so filling that 1 cup was plenty.

Roasted Edamame and Peas (makes two 1-cup servings)


1 cup frozen edamame

1 cup frozen peas

1-2 tablespoons olive oil

Onion and garlic powder (as much as you like)

Parmesan cheese, grated*


  1. Rinse edamame and peas under warm water and let drain in a colander for a few minutes to defrost. Press out any extra water with paper towels to get them as dry as possible.
  2. Move beans to a large bowl. Drizzle with olive oil and sprinkle with onion and garlic powder. Mix with hands or a spoon to evenly incorporate oil and spices.
  3. Spread beans onto a baking sheet covered with foil or parchment paper. Sprinkle with Parmesan cheese if desired.
  4. Bake at 425 F for 30-45 minutes, until desired tenderness (the longer you bake, the drier and crunchier they become). 

*For a vegan option, check out this easy recipe for vegan Parmesan cheese made from cashews and nutritional yeast.

Nutrition information per 1 cup (made with 1 tablespoon oil): 250 calories, 20 grams protein, 20 grams carbohydrate, 12 grams fat, 140 mg sodium, 8 grams fiber


Loving Matcha and Green Tea Smoothies

I've been drinking a few cups of green tea every day for the past few years. I do enjoy the taste but more than that I've noticed that since I began drinking the brew I've experienced fewer cold viruses. So now when I have a scratchy throat, instead of popping vitamin C pills I drink extra green tea. The tea is easy on my stomach unlike coffee. I recently discovered matcha green tea, which as you can see below presents as a vibrant green powder instead of tea bags. Matcha tea is ground whole green tea leaves, so you end up drinking a super strong concentration of its cancer-fighting plant chemical epigallocatechin gallate (up to 3 times more than is found in regular green tea), yet with only about a third of the caffeine in a cup of brewed coffee...so less stomach irritation and jitters.

To prepare a cup of matcha tea, you only need about a half to one teaspoon of the powder mixed into warm water (boiling water can destroy the tea creating a bitter taste) and then whisked briskly until the tea dissolves and a foam is created. It tastes like regular green tea but more intense. Matcha tea is all the rage now, added to smoothies, yogurt, oatmeal, banana bread and even cookie dough. It adds that beautiful all natural grass-green hue (I have a feeling St. Patrick's Day recipes will pop up next year using matcha tea!). DavidsTea offers three kinds of matcha green tea and three more flavored matcha varieties. They'll prepare it for you hot or cold, and even sell a special tea bottle with a built-in wisk in the cover so you can easily shake up your matcha tea to go.

Below is my first try at an easy matcha smoothie incorporating my usual fave smoothie ingredients. It's mildy sweet, rich and filling. Enjoy!

Matcha Green Tea Smoothie 


1 cup vanilla soy or almond milk

1 small frozen banana

1/2 cup diced pineapple

1 tsp matcha green tea powder

2 tablespoons chia gel* 


Add all ingredients to a blender, and blend on high until mixed well.

*To make a batch of chia gel, mix 2-3 tablespoons of chia seeds into 8 ounces water and let sit for 15-20 minutes.