Eat this!


I love taking recipes that my friends are making and converting them into things that my family can eat.  For one thing, it gives me a challenge.  But, more importantly, it helps my kids feel like they are being included in the “hip” culinary circles that their friends enjoy.   It’s a BIG DEAL to feel like you CAN eat “NORMAL FOOD” when you are dealing with dietary restrictions… no matter what your age, stage or reason.

So I took on the taquito.  These things are the rage on pinterest and kids are bringing them in for snack at school and super star moms are baking them up as after school snacks.  I’m in, I figured.  Let’s do this!  Scale the recipe up if you have time and par bake the taquitos for 5 minutes, then remove them, cool them and wrap them individually to freeze!  Love it!

Make it a meal: (adjust option to suit your family — we round things out with BIG salads!)

  1. add a chopped salad (chopped greens, cukes, tomato, celery, red onion, pepper, avocado, carrot, berries, nuts, etc)
  2. add a soup (a brothy veg soup with fresh tomatoes, a hit of cayenne and lime and lots of cilantro would be great with the taquitos!)

Now, high five me and get in that kitchen! :)

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Sarah’s Baked Black Bean Taquitos
~ serves 4 for dinner, more as a snack ~

  • 1 can(822g) black beans (or 2.5 cups homemade)
  • 1 cup mushrooms, minced
  • 1/2 cup tomatillo salsa (or salsa of your choice)
  • 3 Tbsp dairy free cream cheese (I use Tofutti or Daiya)
  • 1 cup dairy free shredded cheese (I used Daiya)
  • 1 Tbsp ground cumin
  • 2 clove garlic, minced or 1/2 tsp powdered garlic
  • 1 cup fresh cilantro, minced
  • 1 package gluten free tortillas — many corn tortillas are ok, but check for wheat flour as some brands are labeled as corn but also include wheat
  1. Preheat your oven to 450 degrees.
  2. Drain the beans and toss them in a good sized bowl.
  3. Add remaining ingredients (except the tortillas!) and stir until combined.

I find that steaming my gluten free tortillas makes them pliable enough to roll, so I set up a pot with about an inch of water, get that boiling and them set a cookie cooling rack on top of the open pot.  I set the stack of tortillas on the rack and cover with an oversized pot rack so they can steam for a few minutes.

  1. Now, take one tortilla and lay it out on your work surface.  Add about 3 Tbsp of filling in a line down the left edge.  Then fold the left edge over the filling and roll it tightly to the right.
  2. Lay the rolled taquito on a sheet tray and continue until you’ve used up your filling and tortillas.
  3. Put the pan into the oven, uncovered, for 10 minutes or until the edges just brown.
  4. Remove and let them cool for a few minutes before serving.
Posted in beans, Dinner, Mexican, snack, Uncategorized | Tagged , , , , | 8 Comments

Sweet Potato Walnut Pilaf


I don’t know about you, but I am always trying to think of ways to feed my family healthy foods that taste great, are easy to prepare and economical too!  Tonight, I’m sharing part 1 of this two-fer dish.  It’s quick (30 minutes including prep), tastes great and will do double duty for you tomorrow night!

Nutritional-Know-How:
I use sweet potatoes because they are rich in vitamins A, C, B6, B3, B1, B2, copper, manganese, pantothenic acid, biotin, potassium and fiber!  These high pigment powerhouses are anti-inflammatory wonders, help balance fibrinogen.  It’s important to include a little bit of fat when eating sweet potato to unlock the potential of the beta-carotene in your body.*

Walnuts not only add an earthy flavor but also contain an omega-3 called alpha-linolenic acid(ALA), copper, manganese, molybdenum and biotin.  Walnuts are a great source of gamma-tocopherol (a form of Vitamin E that has been shown to provide significant for the heart). The levels of potassium, calcium and magnesium along with other antioxidants in walnuts has been shown to help regulate blood pressure, metabolic syndrome, type 2 diabetes and bone health.*

Mushrooms are anti-cancer nuggets that are amazingly supportive of the immune system.  They became a part of our daily diet when I reviewed the studies cited in some work by Dr. Joel Fuhrman that found that “frequent consumption of mushrooms has been shown to decrease the risk of breast cancer by 64%” — and we’re not talking about a ton of mushrooms… we’re talking about the equivalent of 1 button mushroom a day!!! *

Millet is a great choice for many reasons… it’s gluten free, high in protein(6 g/cup) and fiber(2 g/cup), rich in copper, manganese, phosphorus, and magnesium.  It looks a lot like couscous and can be substituted for couscous to make recipes gluten free!*


Sweet Potato Walnut Pilaf

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Here’s what you need to get started:

  • 2 lbs organic sweet potato, cut into small cubes
  • 1 Tbsp olive oil
  • 1 small onion, minced
  • 1 cup mushrooms, minced
  • 1 cup millet, uncooked ~ rinsed and drained
  • 2.5 cups water + 1 Tbsp broth powder OR 2.5 cups broth
  • 1/2 cup walnuts, chopped
  • 1 cup parsley, minced
  1. Preheat your oven to 400 degrees F.  While you’re waiting, spread the cubed sweet potato onto a baking sheet, drizzle it with the olive oil and a sprinkle of salt.
  2. In a small skillet, over medium heat, sauté the onion and mushroom for about 5 minutes or until fragrant and soft.
  3. Add millet and water/broth and bring to a simmer, then cover and reduce the heat.
  4. The oven should be hot enough now, so go ahead and put the baking sheet with the sweet potato on in and set your timer for 20 minutes.
  5. When the timer goes off take the sweet potato out of the oven and shut that off.  Remove the lid from your millet and taste it to see if it’s done.  It’s okay for millet to have a little bite to it, but you can also take it further to get it softer if you prefer.  When you’re satisfied with the millet, turn off the heat, toss in the cooked sweet potato, the chopped walnuts and parsley.  Taste and season with salt and pepper as you like.

ENJOY!  And pop over tomorrow for Part 2 — you’re going to love what we do with the leftovers!

 

*Sources:
Sweet Potato

Walnut

Mushroom

Millet

Posted in Dinner, Family Friendly, millet, mushroom, nutrition, Nuts | Tagged , | 12 Comments