Author: Michael Hetrick

Sweet Potato and Black bean quesadilla

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Sweet Potato and Black bean quesadilla

Image Soource/ Recipe Source: www.cookingmatters.org

Ingredients
  • 1 large sweet potato
  • 1 tbsp chili powder
  • 1 can black beans drained
  • ¼ cup chopped cilantro
  • 8 whole wheat tortillas
  • 1 cup pepper jack cheese shredded
  • 1 tsp oregano
  • 2 tsp garlic powder
Instructions
  1. Pierce the skin of the sweet potato with a fork and microwave for 5 minutes on high and allow to cool slightly.
  2. Cut the sweet potato in half lengthwise and scoop the flesh into a medium bowl.
  3. Mash sweet potato until smooth.
  4. Add beans, cilantro, and taco seasoning mix to the mashed sweet potatoes and mix well.
  5. To cook the quesadillas, heat a skillet over medium heat.
  6. Spread 1/8 of the sweet potato mixture evenly on half of a tortilla.
  7. Sprinkle with 2 tablespoons of cheese and fold tortilla in half.
  8. Place quesadilla in the skillet and cook 3-4 minutes, or until cheese starts to melt.
  9. Flip and cook for an additional 1-2 minutes or until the tortilla is golden brown.

Lentil Tacos

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Lentil Tacos
Prep Time
8 mins
Cook Time
30 mins
Total Time
38 mins
 

Image Source/Recipe Source:www.chelseyamernutrition.com

Servings: 6 servings
Ingredients
  • Nonstick cooking spray
  • 1 tablespoon vegetable oil
  • 1 medium onion diced
  • 1 cup dried lentils
  • ¼ teaspoon garlic powder
  • 2 tablespoons chili powder
  • 2 cups water
  • 1 8 ounce can tomato sauce
  • 12 6 inch corn tortillas
  • 1 cup salsa
  • 4 ounces cheese shredded (1 cup shredded)
  • 2 cups shredded lettuce
  • 1 teaspoon oregano
  • 2 teaspoons garlic powder
Instructions
  1. Wash the lettuce.
  2. Collect, dice, shred, and measure all ingredients before starting to prepare the recipe.
  3. Spray a large skillet with cooking spray. Add tortillas to the skillet one at a time. Heat briefly on both sides over medium heat until warm and soft. Wrap in 2 layers of foil, put on a plate, and cover with another plate to keep warm.
  4. Heat the oil in the skillet over medium high heat.
  5. Add the onion, and cook for 4 to 6 minutes until it becomes soft. Stir while cooking.
  6. Add the lentils, garlic powder, and taco seasoning, and stir to mix.
  7. Add the water and tomato sauce, and stir to mix.
  8. Bring to a boil, then reduce heat to medium low, and cover. Cook for about 20 minutes or until the lentils are tender.
  9. Uncover, and cook for 5 more minutes until the mixture thickens. (Optional: Mash the lentils somewhat with the back of a fork.)
  10. Add ¼ cup of the lentil mixture, salsa, cheese, and lettuce to each tortilla.
  11. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
Recipe Notes

Be creative! Serve as lentil tostadas or with tortilla chips as a party dip.

HULK Smoothie

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HULK Smoothie

Image Source/Recipe Source:www.tasteslovely.com

Ingredients
  • ¾ cup water or milk
  • 2 cups strawberries fresh or frozen
  • 1 banana try frozen too
  • 1 medium apple
  • 2 cups kale or spinach
  • *Try adding a Tbsp. of peanut butter for
  • healthy fat and protein
Instructions
  1. Remove stems from kale and remove tops from strawberries if using fresh.
  2. Slice apples into chucks, removing core.
  3. Put ingredients in blender and blend until smooth.
  4. *Add more or less of each ingredient to fit your families taste!

One Pot Cheesy Mexican Lentils with Black Beans and Rice

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Mexican Lentils with Black Beans and Rice
Prep Time
10 mins
Cook Time
50 mins
Total Time
1 hr
 

Image Source:www.pulses.org

Keyword: Entrée
Servings: 5
Ingredients
  • Non-stick cooking spray
  • 1/2 yellow onion diced
  • 1 clove of garlic minced
  • 1/2 cup uncooked brown rice
  • 1/2 cup uncooked green lentils rinsed
  • 3 cups low sodium vegetable stock
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground chipotle powder optional
  • salt and pepper to taste
  • 1 can (15 oz) black beans rinsed and drained
  • 1/2 cup fire roasted tomatoes drained
  • 1 can (4 oz) diced green chiles
  • 1 small zucchini shredded
  • 1/2 cup corn canned or frozen and defrosted
  • 1 cup red enchilada sauce
  • 3/4 cup shredded cheese
  • cilantro for garnish optional
Instructions
  1. Heat a large pot or saucepan over medium high heat.
  2. Spray with cooking oil. Sauté onion and garlic for two minutes.
  3. Add brown rice, lentils, and vegetable stock. Stir and bring to a boil.
  4. Once boiling, cover and reduce heat to low.
  5. Simmer for 30-40 minutes, or until lentils and rice are tender.
  6. Drain any excess liquid.
  7. Season rice and lentils with salt, pepper, chili powder, cumin and chipotle powder.
  8. Add in remaining ingredients except 1/4 cup of cheese and stir .
  9. Heat mixture until cheese is melted.
  10. Top with remaining cheese and cover with lid.
  11. Heat on low until cheese is melted and mixture is bubbly.
Recipe Notes

Recipe modified from pulses.org

Black Bean Burger

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Black Bean Burger

Image Source/Recipe Source:www.seriouseats.com

Keyword: Entrée
Servings: 6 burgers
Ingredients
  • 2 cans black beans rinsed and drained
  • 2 carrots grated
  • 1/2 cup dried, rolled oats
  • 1 tbsp olive oil
  • 1/2 tsp cinnamon
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp onion powder
  • 1/4 TSP cayenne pepper
  • 1 tsp salt
  • 1/4 tsp black pepper
Instructions

  1. Preheat oven to 300 degrees. Next, add the oats to your food processor and grind until coarsely chopped (they will still be a little chunky). Let it run for roughly 10 seconds. Grate the carrots, and then add to your mixture in the food processor. Add 3/4 of the beans, all spices, and the olive oil. Once all of this is in the food processor, give it a whir and mix it all together.

  2. Spoon mixture into a mixing bowl and then fold in the rest of the whole, reserved beans. Wet your hands and then form into 6 medium sized patties. Place patties on a non-stick baking sheet or into a baking pan, and bake at 300 degrees for 40 minutes, turning once in the middle. If you want to grill these, pre-bake them for 30 minutes at 300, and then throw them on the grill to reheat and get a little extra browning.