healthy yummy, tasty food recipes

Meatless Recipe: Black Bean Enchiladas

Black Bean Enchiladas:

1 tbsp olive oil

1/2 cup onion, chopped

1 tsp ground cumin

1 cup frozen fire-roasted whole kernel corn, thawed

3/4 cup chunky medium salsa

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

1/4 cup shredded low-fat cheddar or Mexican blend cheese

10 corn tortillas (6 inch)

1 can (10 oz) enchilada sauce

Preheat oven to 350 degrees F. Spray 11x7-inch (2 quart) baking dish with cooking spray. 

In 10-inch skillet, heat oil over medium heat. Add onion and cumin; cook and stir 4 to 5 minutes or until onion is tender. Stir in corn, salsa, beans and half of the cheese. Remove sauce from heat. 

On microwavable plate, stack tortillas and cover with damp paper towel; microwave on high for 1 minute to soften. Place 1/4 cup bean mixture along center of each tortilla. Roll up tightly, and place seam sides down in baking dish. Spoon remaining bean mixture on top. Pour sauce over enchiladas, spreading to coat all tortillas evenly. 

Bake 25 to 30 minutes or until sauce is bubbly around edges. Top with remaining cheese. Makes 10 servings. Enjoy!

Maple-Mustard Grilled Salmon Recipe

Grilling is an easy and fast way to cook salmon, and a sweet-tangy slathering of maple syrup and mustard complements the fish’s meatiness. Making the glaze right on the grill means you don’t even have to turn on the stove. For a light, healthy alfresco dinner, serve this with some grilled corn on the cob.

Special equipment: You will need a pastry brush for this recipe.

Game plan: The glaze can be made up to a day in advance on the stove. Cook it uncovered over medium-high heat, let it cool slightly, transfer it to a container with a tightfitting lid, and refrigerate. Let the glaze come to room temperature before proceeding with the recipe.

To keep the fish from sticking to the grill, once the grill is hot, use the scraper to remove any residue from previous grilling sessions. Then follow the instructions for oiling the grill right before cooking.

INGREDIENTS

For the glaze:

• 1/3 cup maple syrup
• 3 tablespoons whole-grain mustard
• 1 teaspoon cider vinegar
• 1/2 teaspoon finely chopped fresh thyme leaves
• 1/8 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper

For the fish:

• 4 (6-ounce) salmon fillets, skin on
• Vegetable oil, for oiling the grill and the fish
• Kosher salt
• Freshly ground black pepper

INSTRUCTIONS

1. Heat a grill pan or outdoor grill to medium high (about 375°F to 425°F).
2. Meanwhile, place all of the glaze ingredients in a medium oven-safe frying pan and whisk until combined.
3. When the grill is ready, place the frying pan on the grill, cover the grill, and cook until the glaze just comes to a boil, about 3 to 4 minutes. Using a hot pad or dry towel, remove the pan from the grill; set aside.
4. Pat the salmon dry with paper towels. Brush both sides of the fillets with vegetable oil and season both sides generously with salt and pepper.
5. Rub the grill grates with a towel dipped in oil. Place the salmon on the grill skin-side down, cover the grill, and cook undisturbed until grill marks appear and the skin is starting to crisp, about 2 to 3 minutes. Using a flat spatula, carefully flip the fillets over and brush the skin with some of the glaze. Cover the grill and continue to cook until the salmon is just opaque in the center, about 2 to 4 minutes more. Transfer to a serving plate and serve immediately, passing the remaining glaze on the side.

Mexican Quinoa

Ingredients

• 1 1/2 cups cooked quinoa
• 1 1/2 cups black beans
• 1 cup corn, thawed
• 1 tomato, seeded and diced
• 1/2 red onion, slivered
• 2 tablespoons pickled jalapeño, diced
• 4 corn tortillas
• 1/4 cup lime juice
• 1/2 - 1 chipotle chilie in adobo sauce (The dish will be HOT if you use 1)
• 4 cloves garlic, minced
• 1/2 cup fresh cilantro, chopped
• 2 tablespoons olive oil
• 1 teaspoon honey or agave nectar
• 1 teaspoon ground cumin
• 1 teaspoon sea salt
• 1 avocado, diced

Instructions

1. Preheat oven to 350 degrees.
2. In a large bowl, combine cooked quinoa, black beans, corn, tomato, red onion and pickled jalapeño.
3. Slice corn tortillas into thin strips.
4. Spray a baking sheet with olive oil and add tortilla strips.
5. Spray again.
6. Sprinkle with salt and pepper if desired.
7. Bake for 10-15 minute, until crispy. (Check often to make sure the tortillas don't burn - I was using homemade tortillas and they took closer to 15 minutes. I'm guessing store bought may not take as long.)
8. Meanwhile, in a blender or food processor, combine lime juice, chipotle Chile, garlic, cilantro, olive oil, honey or agave nectar, cumin and sea salt.
9. Process until mixture is smooth.
10. Toss with quinoa mixture.
11. Plate quinoa and top with avocado and tortilla strips. (If making ahead, wait to put avocado and tortilla strips on at the last minute.
12. Store leftover tortilla strips in an air tight bag, and return to oven to crisp if desired prior to serving.)

Black Bean and Tempeh Tostadas

* 4 corn tortillas
* 2 Tbs. extra virgin olive oil
* 1 (8 oz) package organic tempeh, cut into 1-inch slices
* 1 (14.5 oz) can black beans, drained and rinsed
* 3 garlic cloves, minced
* 2 scallions, finely sliced
* 1 jalapeno pepper, minced (leave the seeds in for more heat)
* 1 Tbs. chili powder
* 1 Tbs. ground cumin
* 1 tsp cayenne
* 2 tsp Mexican oregano
* 2 Tbs. mexican hot sauce
* 1 cup shredded mexican cheese blend
* 1 avocado, diced or sliced
* 1 tomato, sliced
* 1/2 cup cilantro, for garnish
* juice from 1 lime
* coarse salt and freshly ground pepper
* cooking spray

Preheat the oven to 400. Spray both sides of the corn tortillas with cooking spray, top with shredded cheese and bake until crisp, 5 to 6 minutes. Remove from heat and set aside.

In a small saucepan, add the beans, season with a pinch of salt and pepper and heat through, 5 minutes.

In a medium skillet, heat the oil over medium-high. Add the garlic, jalapeno, scallions, chili powder, cumin and cayenne. Add a pinch of salt and pepper and saute a good minute. Add the hot sauce and stir to combine. Add the tempeh sticks and cook until coated on all sides and heated through, about 7 minutes total.

To serve, spoon some beans on each tostada. Place tempeh mixture on top, followed by a lovely garnish of tomato, avocado, cilantro and a healthy spritz of lime!  And more cheese if you’re feeling it. And really, you probably should be.

Tempeh and Black Bean Quesadillas

  

  

  

Black Bean and Tempeh Quesadillas:

What it took for 2:

* 2 Tbs. extra-virgin olive oil
* 3 cloves garlic, minced
* 1 jalapeno pepper, diced (seeds removed if heat makes you sad)
* 2 Tbs. chili powder
* 1 Tbs. cumin
* 1 red bell pepper, diced (seeds, stem and ribs removed)
* 1 (8 oz) block tempeh
* 1 (14.5 oz) can black beans, drained and rinsed
* 2 cups spinach
* 1 cup (or more!) shredded aged white cheddar cheese
* 2 avocados
* 1/2 cup cilantro
* 1 lime
* 2 large tortillas
* coarse salt and freshly ground pepper

Heat the oil in a large skillet over medium-high. Add the garlic and jalapeno peppers; sauté for 30 seconds. Add the chili powder and cumin and bloom 30 more seconds.

Add the red bell pepper and continue to sauté for 2 minutes. Break up the tempeh with your fingers (it will crumble easily) and toss into the pan. Add the black beans and continue to sauté another 5 minutes. Season with salt and pepper. Taste it. Squeeze in a Tbs. of lime juice? I think so. Finally, add the spinach and toss to wilt, 2 minutes.

In the meantime, add the two avocados, another 2 Tbs. lime juice and the cilantro to a food processor. Sprinkle in a little salt. Blitz blitz blitz until you get a smooth mixture. OR, if going smooth ain’t your bag, just whip up some easy guac and you’re set.

Remove the filling from the skillet and set aside in a bowl.

Keep the skillet at a medium temperature. Arrange one tortilla in the skillet. Sprinkle some cheese over one half of the tortilla and then spoon the filling on top. Sprinkle more cheese on top of the filling. Fold the tortilla over and “cook” until the cheese is melty and the tortilla is golden brown. Flip and continue to “sear?” WHAT IS THE WORD? Sorry.

Repeat with the second tortilla. If you have filling leftover (and you might!) just store it for lunch tacos later. Or make another quesadilla. Or spoon it into your mouth as is. I won’t tell.

Finally, and this was supposed to be cute, but spoon the smooth gauc into a plastic bag. With scissors, cut the tiniest hole in one tip of the bag, allowing to decorate your quesadillas with guacamole caterpillars. Laugh at how hilarious it looks, then eat.

Chickpea Sweet Potato Burgers With Dilly Cucumbers

Hearty sweet potatoes and chickpeas create a burger that's about as meaty as it gets without using any meat. Dried chickpeas keep these patties crispy; soak them overnight so they're ready to cook when you are.

INGREDIENTS

• 1 1/4 cups dried chickpeas
• Olive oil cooking spray
• 3 tablespoons tahini
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon baking powder
• 1 teaspoon kosher salt, divided
• 1 small sweet potato, peeled and grated
• 1 medium cucumber, peeled and thinly sliced
• 1/2 small red onion, thinly sliced
• 1/4 cup chopped fresh dill
• 2 tablespoons rice vinegar

PREPARATION

1. In a bowl, soak chickpeas in 4 cups water for at least 12 hours and up to 24; drain well. Heat oven to 375°. Coat a baking sheet with cooking spray. In a food processor, process chickpeas, tahini, black pepper, baking powder and 3/4 tsp salt, scraping down sides as necessary, until mixture holds together when pinched, 2 minutes; transfer to a bowl. Stir in sweet potato. In a second bowl, combine cucumber, onion, dill, vinegar and remaining 1/4 tsp salt; set aside. Form chickpea–sweet potato mixture into 4 burgers; place on baking sheet; cover tightly with foil; bake 20 minutes. Remove foil; coat burgers with spray; bake until crisp and golden underneath, 20 to 25 minutes. Flip burgers; coat with cooking spray; bake until crisp on other side, 10 to 15 minutes. Serve burgers with dilly cucumbers.
   
   
   Black Bean Pizza
   
   

• 115 ounce can black beans, drained and rinsed

• 1cup thawed frozen corn kernels

• 4plum tomatoes, chopped into 1/4-inch pieces

• 1/2cup chopped scallions

• 1teaspoon ground cumin

• 1teaspoon chili powder

• 1avocado, diced into 1/4-inch pieces

• 1/2teaspoon salt

• 1/4teaspoon black pepper

• 16ounces pizza dough, regular or whole-wheat

• 1cup finely shredded reduced-fat sharp cheddar

DIRECTIONS

1. Preheat the oven to 450 degrees F. and place an empty baking sheet on the middle rack.

2. In a medium bowl, combine the black beans, corn, tomatoes, scallions, cumin, chili powder, avocado, salt and black pepper; set aside.

3. Working on a lightly floured surface, roll the pizza dough into a 13-inch circle. Transfer to warmed baking sheet and crimp the edges slightly to form a lip at the edge of the crust. Top with black bean mixture, sprinkle with the cheese and bake 20 minutes or until crust is golden brown. Cut into 8 slices and serve.


Mushroom Pecan Burgers

Mushroom Pecan Burgers, Take II gluten-free option, oil-free option

1 tbsp olive oil (omit for oil-free version and use just 1 tsp water)

1 lb brown (cremini) mushrooms (ends of stems trimmed), chopped (cremini have more flavor than white button mushrooms, but white mushrooms can also be used)

Freshly ground black pepper

1 ¼ cups onion, diced

couple pinches sea salt

3 – 4 large cloves garlic, minced

1 tbsp balsamic vinegar

2 – 2 ½ tbsps tahini

1 tbsp light miso (ex: brown rice)

½ tsp ground sage

1 tsp dried oregano

1 1/2 tbsps balsamic vinegar

1 tbsp tamari

1 ¾ cups rolled oats (use certified gluten-free for that option)

1/2 cup fresh flat-leaf parsley leaves

1 tsp vegan worcestershire sauce (optional, omit for wheat-free/gluten-free version)

½ cup pecans, lightly toasted (see note)

In a large skillet (as large as you have) over high heat, combine the oil, mushrooms, and pepper. Cook, stirring occasionally, until the mushrooms have started to brown and shrink down (9 to 10 minutes). Push most of the mushrooms to the outer edges of the skillet (creating a well in the center), turn the heat down to medium or medium-low, and add the onion and salt. Cook for a couple of minutes, then add the garlic (adding the garlic later helps prevent it from burning). Stir the mushrooms into the onion mixture and cook for another 6 to 7 minutes, until the onion is softened and translucent. Add the 1 tablespoon of the balsamic vinegar to the pan, stir, and then remove from the heat.  In a food processor, combine about three-quarters of the mushroom mixture with the tahini, miso, sage, oregano, the remaining 11⁄2 tablespoons of balsamic vinegar, and the tamari, oats, fresh parsley, and Worcestershire sauce (if using). Process until it just comes together. Add the pecans, pulse once or twice (to break up but not fully process), and then add the remaining mushroom mixture, pulsing once or twice just to incorporate.  Remove the blade, and shape mounds of the mixture into patties with your hands (yielding six, or five larger patties). The patties can be refrigerated or cooked immediately. To cook, place on a nonstick skillet over medium or medium-high heat and cook the patties for 6 to 8 minutes, then flip and cook for another 4 to 5 minutes until a golden sear has formed on each side, working in batches, if necessary. (To oven-bake, place patties on baking sheet lined with parchment paper.  Bake at 400 degrees, for roughly 10 minutes on one side, then flipping and baking another 10 minutes.) Serve up!  Makes 5 to 6 patties.