meatless monday

Black Bean Lentil Tacos

May 7, 2023/in Healthy Recipes

Black bean lentil tacos are a high-fiber meatless alternative to traditional tacos. They are also more economical and quicker to prepare than meat tacos.

I wanted to share my favorite brand of gluten-free wraps. They are Siete brand and found in the refrigerated section of your healthier grocery store. They also have chickpea and almond flour versions.

Or instead of using gluten-free wraps, I love this on a bed of greens, organic of course. It can always be served over organic rice or quinoa as a taco bowl. Speaking of, like always, use organic ingredients to lower your toxic load.

Being primarily dairy-free is important to me as well so I use many of the products from Follow Your Heart. We love their sour cream and cheeses. Pepper Jack is my favorite version but they have a variety of other dairy-free flavors including cheddar, mozzarella and gouda.

Ingredients

1 small onion diced, 1/3 cup

2 cloves garlic, minced

3/4 tsp cumin

1/2 tsp chili powder

1/2 tsp salt

3 cups cooked green lentils (1 cup dry)

1 can (15 oz) black beans, rinsed and drained

1/3 cup salsa

2/3 cup low-sodium vegetable broth

Gluten-free taco shells or wraps.

Optional toppings: tomato, lettuce, avocado, dairy-free sour cream, cilantro, olives

Directions

Heat half the broth over medium-high heat in a large skillet. Add and saute the onions for 6-7 minutes.

Add garlic, cumin, chili powder, and salt. Heat for 2-3 minutes.

Reduce heat to low and add lentils and black beans. Stir all to combine.

Add salsa and vegetable broth. Stir and heat for about 5 minutes. Add remaining broth if necessary to keep it creamy.

Spoon into a taco shell or on a bed of greens. Add toppings of your choice.

Makes 6-8 servings or tacos.

Note: Taco seasoning can be made up in advance. I purchase organic bulk herbs from Mountain Rose Herbs and save so much money.

Black Bean Mango Quinoa Salad

September 7, 2022/in Healthy Products

Black bean mango quinoa salad is my go-to for lunch. Why do I love this, let me count the ways…mangos, avocado, cilantro, etc are a few reasons! Because quinoa is a complete protein, you can serve it as your main meal. There are so many health and environmental benefits to eating quinoa. I love incorporating quinoa dishes into my week as it digests easily which keeps me feeling energized. It’s a great Meatless Monday (or Tuesday, Wednesday, etc) option to make the transition to eating less meat.

As always, purchase organic in everything when possible. Approximately 90% of everything we purchase is organic or grown naturally. It’s how I’ve avoided taking any meds or over-the-counters for the past 20 years. We can’t control many of the environmental toxins, but we have some control over what we put in our mouths. We aren’t overweight, we are over-toxic.

This dish is naturally gluten-free and vegan so enjoy! Plus it is a great dish to bring to a carry-in or potluck. Want more quinoa recipes, check this one out.

Ingredients

1 cup of dry quinoa

2 cups of organic spinach

1/2 cup of fresh cilantro

3 green onions, chopped

1/2 lemon, juiced

2 teaspoons cumin

Salt and pepper to taste (I use pink Himalayan salt)

1 can (15-ounce) black beans, rinsed

2 mangoes, cubed

1 avocado, cubed

Directions

1. Prepare quinoa and rice cooker or on stove top according to package directions let cool.

2. In your food processor add the spinach cilantro green onions lemon juice cumin salt and pepper.

3. Processor until smooth like a pesto. Stop and scrape down the sides a few times.

4. Add sauce to the quinoa as soon as the quinoa is cooked this will help the quinoa absorb all the flavor.

5. Add the black beans and mango. You can either mix the avocado in the salad or add it while plating. I like to add it fresh to my plate each time which is just a personal preference!

Toss gently. Makes 4 to 6 servings.

Love this recipe. Let me know in the comments. Need help transitioning to a whole foods diet. I’d love to help you with that too.

A dish of black beans and quinoa with vegetables.

Black Bean Quinoa

September 6, 2022/in Healthy Recipes

If you are looking for two great sources of protein, black bean quinoa is it. We are not vegan but do choose to have several meals each week that are meatless. We substitute meat protein with plants such as quinoa and black beans. The best part of quinoa is that it is a complete protein! Meaning you receive all the necessary amino acids from it unlike other plant proteins. As always, use organic products when possible to reduce pesticide/herbicide exposure. We are not overweight, but we are over toxic!

We served this at our Grand Opening of my wellness center this week (June 2014) and it was a huge hit.

I make a similar version with mangoes and black beans so be sure to check it out too.

Ingredients

1 medium sweet onion, diced

2 cloves garlic, minced

3/4 cup quinoa (uncooked), rinsed (red or white)

1 (15 ounce) can black beans, drained and rinsed

1 teaspoon chili powder

1 teaspoon cumin

1/4 teaspoon crushed red pepper flakes (more or less to taste)

1/2 teaspoon black pepper

Kosher salt or sea salt to taste

1 (4.5 ounce) can diced green chilis

1 (10 ounce) can of diced tomatoes

1/2 cup freshly chopped cilantro

1 3/4 cup vegetable broth, low sodium

Directions

In a large skillet saute diced onions until tender about 4 minutes, add garlic and saute one additional minute. Add the remaining ingredients in the order listed above. Cover,bring to a boil, reduce heat to a low boil and cook 15-20 minutes or until liquid is absorbed. Remove from heat and allow to sit 5 minutes covered before serving. Fluff quinoa with a large spoon and serve. You can serve warm or at room temperature.

Let me know in the comments if you enjoyed it and any variations you made. Variety is the spice of life!