Black Bean Quesadillas

I am always looking for and creating no frills meals. Because we cook so much at home, I really try to create easy, fast, and affordable meals that everyone can eat. Here's an easy and really yummy recipe for Black Bean Quesadillas that everyone will love - including your kids (at least mine did!) 

This meal is loaded with protein (quinoa, beans, wheat tortillas and cheese) and nutrients. I used goat cheese because the proteins are smaller and easier for people to digest. You could substitute the cheese for another kind if you don't like goat cheese. 

My little girl helped me stir, and then fed some to the dog. : )

Ingredients:

(when selecting ingredients, organic is always better, but not necessary - though canned organic is actually more affordable than you think): 

1 can black beans - rinsed 

1 can chopped olives - rinsed

1 c. cooked quinoa - rinsed

4-5 oz. goat cheese

6 whole wheat tortillas 

3/4 c. salsa
1/4-1/2 tsp. ground cumin (optional)

1 avocado

Organic butter or oil for pan

This recipe is so easy, it's not worth a play by play.  

Put all of the ingredients (minus the avocado) in a bowl and mix. Another tasty addition would be a can of organic corn.

Schmear on the tortillas and place another on top. 

Brown both sides in a pan coated with an organic vegetable oil or organic butter. 

Cut with a pizza roller and top with avocado and extra salsa. 

Voila! A healthy dinner for under $10! 

Happy health!

Whole Grains - Quinoa

Quinoa

Most Americans are afraid of carbohydrates. If you look at people who traditionally eat high quantities of high quality whole grains such as the Japanese (brown rice), they have slender and healthy bodies. The problem is not carbohydrates, it's the processed, sugary, fake foods that are the problem. 

Benefits of whole grains

• Can help you maintain a steady blood sugar level (opposite of what sugar filled foods do)
• Leave you feeling fuller  
• they are packed with fiber, minerals and nutrients.
• The body absorbs them slowly and therefore provide much longer lasting energy.*

Soak your grains first! 

All grains contain phytic acid in the outer layer of the grain. It combines with certain minerals in the body and can block the absorption in the intestines. This can lead to digestive disorders, mineral deficiencies and bone loss. 

Solution:

Soak your grains in warm water for 8 hours. This will neutralize the phytic acid and increase the nutritional benefits. If you don't have time to soak them, at least rinse them first.*

Wheat sensitivities 

The most common grain in our culture is wheat. Many people have an allergy to wheat and do not know it. It can cause bloating, constipation or gas. Sometimes it takes awhile to experience these symptoms and sometimes it's immediate. Wheat is highly subsidized by the government, and therefore, it's in almost every packaged food. If you think you're sensitive to wheat, try cutting it out of your diet for a few weeks and see how you feel. There are many gluten free grains to enjoy. 

The following are gluten free grains. 

• Quinoa (pronounced "keen-wah")
• Amaranth
• Millet
• Buckwheat (yes, it's wheat free)
• Brown Rice

Ancient Harvest Quinoa - GMO free. Great product. www.quinoa.net

Quinoa is one of my favorites because it has lots of protein and lots of vitamins. It has about 6 grams of protein per serving, and lots of fiber. It tastes good too, and is easy to make. Make sure to rinse the grains because they have a natural herbicide. Soak if you have time. Boil 2 cups of water and add 1 cup of quinoa. Simmer, covered, for 10 minutes. Done! 

Serving and recipe ideas:

• Add chopped mint, kalamata olives, feta or goat cheese and chopped tomatoes.
• Add avocado slices, black beans, and chopped cilantro with a little salsa or chopped tomatoes.
• Drizzle olive oil and chopped parsley. 
• Eat it plain! 

Black Bean and Quinoa Burgers

Yesterday, I made Black Bean and Quinoa Burgers. They were SO good and SO easy. Check out this recipe from www.vegetariantimes.com .... I omitted the added garlic and steak seasoning and added my own spices, and I didn't have the sun-dried tomatoes, but they were still delicious.

My finished product. Black Bean and Quinoa burgers. Recipe from www.vegetariantimes.com 

Ingredients: 

• 1/2 cup quinoa
• 1 small onion, finely chopped (1 cup)
• 6 oil-packed sun-dried tomatoes, drained and finely chopped (1/4 cup)
• 1 1/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided
• 2 cloves garlic, minced (2 tsp.)
• 2 tsp. dried steak seasoning
• 8 whole-grain hamburger buns

DIRECTIONS

1. Stir together quinoa and 1 1/2 cups water in small saucepan, and season with salt, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until all liquid is absorbed. (You should have 1 1/2 cups cooked quinoa.)
2. Meanwhile, place onion and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat. (The oil left on the tomatoes should be enough to sauté the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in 3/4 cup black beans, garlic, steak seasoning, and 11/2 cups water. Simmer 9 to 11 minutes, or until most of liquid has evaporated.
3. Transfer bean-onion mixture to food processor, add 3/4 cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining 3/4 cup quinoa and remaining 3/4 cup black beans. Season with salt and pepper, if desired, and cool.
4. Preheat oven to 350°F, and generously coat baking sheet with cooking spray. Shape bean mixture into 8 patties (1/2 cup each), and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown. Serve on buns.

Try them for dinner and let me know what you think! 

Sources: *Rosenthal, Joshua. Integrative Nutrition 2008.

http://www.vegetariantimes.com/recipes/11676