I have been craving Mexican food lately, but since we choose not to order from food establishments, that means I have to make my own Mexican recipes. No problem, I using simple ingredients most of us have in the kitchen, it’s easy to put something healthy and tasty together in under 30 minutes. To make it easier, omit the meat for Meatless Monday and give these guys a break…..for at least one day.
Being Monday where no one is happy about the end of the weekend and beginning of a work week, it’s good to keep meal prep nice and simple. Simple is not the same as a convenient drive-thru window at a nearby fast food chain, a little prep in your own kitchen is needed. But, this can be fun and done in less than 30 minutes.
Here’s what you’ll need: – 1 can of fat-free refried pinto or black beans – Reduced fat (part-skim) mozzarella cheese or cheese sticks – Dried cilantro – 16oz Jar of your favorite salsa – 6 inch Corn tortillas; I prefer the Food For Life sprouted whole grain tortillas; or use butter or romaine lettuce for a grain-free option – Garlic, Cumin, and Onion Powder – Cayenne pepper * Optional toppings: Shredded lettuce, sliced avocado, chopped raw onion (green, red, or yellow), and sour cream (plain yogurt is a great substitute too)
With these ingredients you can make many vegetarian Mexican-style snacks/meals. Here’s how I make easy tostadas, chips and dip, and bean burritos.
Mix the can of refried beans with your jar of salsa, cilantro, garlic, cumin, onion, and cayenne powder. Cut or shred the cheese to your liking. Spread the bean mixture on top of a corn tortilla and sprinkle about 1/2 or 1 ounce of cheese on top; toast in a toaster oven or conventional oven at 375 degrees until the edges start to turn brown and crispy. Remove from oven, let cool, add shredded lettuce, sliced avocado, and a dollop of plain yogurt if desired, and eat!
Mix the beans and other ingredients like you did for tostadas, then mix in 6 ounces shredded cheese. Microwave for 30 seconds, stir, microwave 30 more seconds, stir; continue until the cheese is melted and well incorporated in the mix.
Cut the corn tortillas into 6 or 8 wedges, sprinkle with a little salt, and bake in a 350 degree pre-heated oven until lightly browned (about 5 – 8 minutes).
Now you have homemade chips and dip. If you don’t want to make your own, Beanitos are a favorite chip in our home.
Mix the plain yogurt in the dip if you would like, it adds a cool and tangy taste that’s pleasing to the palate. For an even healthier option, I choose crudites like raw baby carrots, broccoli, or celery as the perfect dipping devices.
With the same bean mixture as the other two quick-fix recipes, fill the middle of a corn tortilla (flour tortillas usually contain hydrogenated oils and I do not recommend them) or use a hardy lettuce like butter lettuce or romaine for a grain-free option with about 2 heaping spoonfuls and a half ounce of cheese.
Wrap in paper towel and microwave for 30 – 40 seconds; enjoy! Since these are smaller, you will probably want more than one. They are more like flautas, only not fried and much better in my opinion.
For reference, an ounce of cheese is similar to four dice; if shredded, about a 1/4 cup.
The combination of beans and a whole grain like corn provides all essential amino acids to make a complete protein, so you will not miss the meat today. Treat your friends, family, and self to one or all of these easy Meatless Mexican meals this Monday or any day and relax.
Remember when the USDA retracted its statement referencing “Meatless Monday”? Yeah, the Cattlemen’s Beef Association flexed its “beefy” bicep when the Ag Dept posted a message to its employees about helping to reduce the environmental impact of eating meat by skipping it one day of the week.
I know very little on the inner-workings of lobbying and getting messages out to the public, but I figure money is the biggest concern; not public health. When I see/hear any sort of “this is good for you” promotion from the government or any big business, I raise my brow and take what’s being pushed with a grain of salt.
Just ask yourself these 2 questions when you see claims on packages, the television, magazines, billboards, etc:
Who or What will reap the most benefits of this statement? – It says it’s healthy, but the 50 ingredients in this pretty package don’t seem very good or natural.
How much money was spent so people like me can see this claim? – Only the big industries have great power to push their products for all to see. Small, local companies producing small batch, whole food goods, don’t have the funding to really advertise as well.
I like all types of meat and fish, but I eat red meat sparingly and only grass-fed…preferably local too. The economic cost of producing beef is just not worth it to me. Just think of all the cheap, junky beef products fast food chains are rolling out to so many people each day; it’s crazy! Sure, the $1 menu “deals” seem appealing to those who are ignorant to health and are short on cash; sadly, this is a common correlation.
Costs associated to produce a quarter pound of beef.
But consider other costs; the cost to get the meat wrapped in a paper package and handed to you through the window of a drive-thru…mmm. Producing just a half pound of beef requires 7.40 pounds of CO2, that’s equivalent to driving 9.81 miles. Now take into account that in 2009 the U.S. consumed 14 million tons of beef; and 72 million tons for the world. That’s a lot of gas! (Source for this info.)
I will happily choose a couple meatless meals per week to help reduce emissions just a little bit. If we all did this, our little changes will have a big impact on the health of our economy and bodies. So give the USDA and Beef Industry the finger a carrot, and enjoy a meal with the spicy black bean burger in the pic above instead! Recipe coming soon.
Check out wannaveg.com for a list of 10 reasons to go vegetarian one day each week.
I wonder what what the CAFO supporting beef industry would do if more people helped the health of the Earth and their bodies by abstaining from meat for one day? They’d be as mad as cows for sure, so I would assume their well-paid lobbyists made sure the posting was removed. And it was……only hours after being posted.
I would never ask anyone who loves meat to go vegetarian (I’m certainly not!), but please reduce the consumption of meat, especially from fast food or the cheap store-bought kind, and reap the benefits on cost, healthy, and experiencing new food!
For the record, we don’t follow a gluten-free diet in our house, but I know it’s a concern for many. That said, most gluten containing foods you find on the store-shelf typically are not the healthiest choices. So, by default, following a healthier diet usually means not having a lot of gluten, which is the case for us.
We love oats (especially with NuttZo) which are technically gluten-free, but unless they’re certified gluten-free, they could have traces of gluten due to sharing the same processing facilities with other grains. But that’s another post, I’ll spare you…..today.
Although I’m all about living a healthy lifestyle and avoiding most processed foods, I still have a sweet tooth and feed it frequently. But, I don’t succumb to relying on packaged food to feed my sweet tooth (or anything really), I know I’ll appreciate it much better by making it myself.
She’s since moved on from practicing to just actually eating for her taste tests. You know, that’s like another lady I know who lives in our house.
Yep, it’s good. More please?
Lately, a healthy treat that definitely has her asking for more are these quinoa cookies.
Quinoa has become pretty mainstream, and everywhere you look, you’ll find articles raving about it’s numerous benefits. It’s a staple in our home, and I love the versatility it offers to be made into a savory meal or sweet treat. There are not many plant foods that are a complete protein and so versatile; not to mention easy to prepare.
Since I’m always using it to make a meatless meal with black beans and salsa, I decided to change things up and use quinoa for a delicious protein packed treat.
The best part is how adaptable this recipe is to what you have on hand. Don’t have almonds? Use cashews, pistachios, or peanuts. No dried apricots? Dried raisins, dates, or figs would be just as tasty!
Process until well combined and roll into balls or press into small brownie pan to make into bars. I pressed the balls with a fork to make cookies, but they taste the same (freakin’ awesome) either way. These will firm up once left in the fridge.
Give these a try and please let me know how you liked them. Or how you didn’t like them, but I’m positive that won’t be case.
An at-home dad on a mission to keep it real when it comes to food, fun, and raising a healthy, happy family.
