Huevos Racheros

Breakfast South of the Border Style!

Summertime is busy and active. Start your day with this protein and energy powerhouse. Naturally, gluten-free and low-fat, this is delicious fuel for your for busy day ahead. 

On the go? No worries! Wrap it up in the tortilla and take it with you!

  

Ingredients:

1 can of reduced sodium Black Beans, rinsed and drained

1 small White Onion, finely chopped

1/2 Yellow Bell Pepper, finely chopped

4 Eggs

1/2 cup of Monterrey Jack Cheese

White Corn Tortillas (Naturally, gluten free!)

Salt and Pepper to taste

Directions:

In a medium frying pan over medium heat, saute your onions and bell pepper pieces. Both plants have enough of their own natural oils that you don't have to add any for them to saute nicely. Make this meal low-fat and all natural by skipping the added oil. Cook until the pieces are just tender. The onions should still look slightly opaque. 

Add in your drained black beans and drop the heat to low. Cover and let them warm together while you prepare your eggs. Over cooking black beans is the easiest thing to do. They need barely any heat to warm up. So let the temperature from the pan and sauteed veggies do the warming. 

Scramble your eggs in a frying pan. Everyone has their own way of scrambling eggs, so I won't tell you to do it my way. I will give you two hints to fluffy scrambled eggs:

One, make sure you beat the eggs well with a fork before putting them in the pan. Most folks stop whisking the eggs once the yolks break and turn all the whites to yellow. Keep going until a soft foam appears. The air you're beating in will make the eggs fluffier later.

Two, turn your eggs with a soft plastic spatula instead of a hard spoon or metal fork. This will keep you from over turning them as they cook. All they need is a gentle fold as they warm in the pan. Sprinkle with salt and pepper as desired.

Your ready to serve! Please one white corn tortilla (I prefer white tortillas because the yellow ones you find in stores are often made to look more yellow with additives and oils...ick!) in the middle of the plate. Scoop a 3 inch pinch of eggs in the middle, cover with black beans, sprinkle with cheese, and then garnish with some crushed cilantro (roll the cilantro leaves between your fingers to break the skin and release their delightful oils.)

You can also serve it with a hearty helping of the fresh mango salsa you made yesterday! 

Anyone who says eating vegetables and fruits is hard, 

clearly doesn't hang out here under the Eden Tree.

This awesome, delicious breakfast idea has 6 veggies and fruits, 

plus a healthy helping of protein. 

Smart. Simple. Delicious!

Makes 4 servings. 

This recipe is:

- Gluten-Free

- Vegetarian

- Low-Fat

- Low-Sodium

Fresh Mango Salsa

Summer is here!

My Texas roots always shine when the weather turns warm. You're gonna love this sweet and spicy salsa!! The perfect condiment, use it to liven up your breakfast burrito, serve it with chips for a great appetizer, or turn dinner into a Southwest delight by grilling it over tofu and fish.

Ingredients:

2 Mangoes (slightly ripe - not too mushy), chopped

1/2 Red Bell Pepper, chopped

1 bunch of Green Onions, chopped

1 fresh Jalapeno, seeded and finely chopped

2 tablespoons of fresh Cilantro, chopped

2 tablespoons of Lemon Juice

1 tablespoon of Lime Juice

1 tablespoon of Honey

Hint - 1 lemon/lime squeezed will produce 1 tablespoon of juice.

Directions:

Chop all ingredients and place them in a medium-sized mixing bowl. Using a small shaker, shake the honey and fruit juices until they combine. Pour the juice over the mixture and toss with a spoon. All the salsa to sit in the refrigerator for 30 minutes before serving. 

Enjoy!

Makes 8 servings.

This recipe is:

- Gluten-Free

- Vegan

- Whole-Food

Sassy Summer Wontons

 At your next backyard event, wow your friends with these light, savory delights! Easy to make and low-cal, they're loaded with fresh steamed veggies.

Ingredients:
Using a grater, shred 1 cup each of the following vegetables:
-Broccoli
-Red Cabbage
-Carrot
-Onion
Also needed:
Won ton wraps (I prefer Nasoya brand, makers of  my favorite Tofu!)
3 teaspoons of minced Garlic
1/2 teaspoon of Sea Salt
1/2 teaspoon of ground Black Pepper
2 tablespoons of locally sourced Honey *
2 tablespoons of Soy Sauce (or Tamari) *
1 cup of water

1 steamer basket

*You will need more to make a light sauce to serve with the won tons. 

Directions:

1 - Using a steamer basket (seen at the left) or a vegetable steamer, steam the grated broccoli, carrots, and red cabbage for no more than 5 minutes. You only want them veggies slightly softened. They will cook again later once they're made into won tons.

Over medium heat, saute the onion and garlic. If you use a non-stick pan, no oil is needed. There is plenty of natural oil in the onions for a good saute. Once the onions are clear, add in the salt, pepper, honey and soy sauce. Remove from the heat and fold in the steamed veggies.

2 - Preheat your oven for 400*F and line a baking sheet with parchment paper.

Ready your work space by making sure the counter is dry and clean. The light wrappers will be weakened by any moisture they lay in and any crumbs on your counter will stick into their gentle dough. 

Also, get a cup of water with a top opening large enough for you to comfortably dip your fingers. 

3 - Using a 1 teaspoon measure (or a metal 'tea' spoon) scoop out one small portion of your steamed veggie mix and lay it in a small won ton square. Repeat this process four or five times to have an assembly line of won tons ready. Once your start closing them with your wet fingers, it's hard to hold them and fill them. It's easier to wet and seal several at a time, dry your fingers and start again. 

 4 - Seal your won tons by dipping our fingers into the water and edging the sides of the won tons to moisten them like an envelope.

5 - Seal up the sides of the won ton by pressing the ends together and pinching the sides closed. 

6 - Arrange your won tons on the baking sheet and bake for 8 mins or until barely brown on the edges.

7 - Allow your won tons to cool on a plate and serve with a dipping sauce made from equal parts honey and soy sauce. Enjoy! 

Madras Curry with Couscous

Named for a 17th century port city in India, this savory dish is easy to make but hard to beat. You can kick this meal up an awesome notch by adding diced, pan seared tofu or chicken.

Ingredients:

1 tablespoon of Coconut Oil 

1 small White Onion, finely chopped

1 Red Bell Pepper, finely chopped
1 tablespoon of minced Garlic

1 can of organic Diced Tomatoes
1 small can of organic Tomato Paste
1/2 teaspoon of Sea Salt
1 tablespoon of Curry Powder - I make my own from scratch. The recipe for it can be found here on my blog in the March recipes section. I find it's much more flavorful than store-bought varieties and I can control the spice intensity. 
1 teaspoon of Cumin Seeds (or 1/2 tsp of ground Cumin)
1/2 teaspoon of ground Black Pepper
1/2 teaspoon of Cayenne powder
1 pinch of Cardamom - This spice is rarely used in savory dishes but I find it wakes up the sweetness of the tomatoes. 
2 cups of Couscous, prepared according to the package directions

Directions:

In a medium saucepan, over medium heat, melt the coconut oil and saute the onions, peppers, and garlic. Once the onions are clear in color, add the diced tomatoes and then the tomato paste. Work in the salt. Now add all the remaining spices, and allow to simmer gently while you prepare the couscous. Once the couscous is ready to serve, the Madras will be too.

Makes 4 servings.

This meal is:
- Gluten-Free
- Vegan
- Dairy-Free

Green Bean Casserole - Like You've Never Seen It Before

Healthy Moms - This double-header is for you!

Getting kids to eat their veggies is the battle of every health-conscious Mom. This dish is tasty and absolutely loaded with veggies. With delicious Colby Jack Cheese mixed in, these green beans go from side-dish to main course. Serve it over a cup of whole-wheat pasta noodles and your children are sure to dive right in!

Ingredients:

1 small White Onion, finely chopped and steamed

1 small head of Cauliflower florets (no stems), steamed

2 cups of fresh or frozen Butternut Squash cubes, steamed

3 tablespoons of dried Parsely

1/2 cup of Colby Jack Cheese, shredded

1/2 cup of Milk (I prefer Almond or Soy, but this recipe works with all types)

1/4 cup of Heavy Cream

1 1/2 teaspoons of Sea Salt

A Pinch of nutmeg or cinnamon (your preference)

3 cups of fresh or frozen (cut or julienne) Green Beans, steamed

Optional: 1 box of Whole Wheat or Gluten-Free pasta noodles prepared according to the directions. 

Directions:

Steam your onions, cauliflower, and squash until fork tender. This means they should mash easily with a fork. 

Put them all in a food processor and puree until a thick orange cream forms. 

In a large saucepan over medium heat, pour the pureed veggies in and add the milk and heavy cream. Stir them gently until the fluid is smoothly mixed in, now add the salt, parsley, and the pinch of nutmeg. (When I say a 'pinch', I literally mean I want you to pinch a small amount between your thumb and first finger. This is the quantity your need.) Sprinkle in the cheese, continuously fold until the cheese is completely melted. You can add more cheese if you desire a thicker consistency. 

Now fold in the steamed green beans. Your Green Bean Casserole is ready. You can serve it as a side dish or lay it over a bed of warm pasta for a hearty dinner. 

Makes 6 servings.

This recipe is:

- Vegetarian

- Gluten-Free