Black Bean, Kale and Avocado Tacos

Lately, I've felt like I should change my greeting to: "I eat a small plant-based diet and everything else in large quantities." If I don't eat healthy, it's usually because I don't think I have the time to make a nice meal. But there are plenty of easy and healthy recipes... it's a matter of just doing a bit of pre-planning. This taco recipe is quick, delicious and healthy. You can have them prepared faster than picking up take-out (unless you happen to live next door to Taco Bell ;o) You'll get plenty of protein with the black beans and quinoa, along with your daily dose of cruciferous vegetables. And you can always pick up a bag of any kind of kale or cabbage mix if you don't feel like messing with the dicing😌

Makes 4-5 large Tacos

• 1 ripe avocado, pitted and peeled
• 1 small white onion, finely chopped (divided)
• 1 tablespoon lime juice 
• 2 cups kale, shredded
• 1/2 cup red cabbage, shredded
• 1 cup quinoa, cooked
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 cup salsa
• 2 green onions, thinly sliced
• 4-5 4" corn tortillas, warmed
• Salt and pepper, to taste
• Lime wedges for garnish, if desired

1. Prepare guacamole: Place avocado, 1 tablespoon of white onion, lime juice and a dash of salt and pepper in a small bowl; smash with fork. Set aside.
2. Prepare beans: Heat olive oil in skillet over medium heat. Add remaining onion, cumin and chili powder and cook for 5 minutes, stirring occasionally.  Add beans and roughly smash with fork or potato smasher; cook until heated through. Remove from heat and cover to keep warn.
3. In a medium bowl, mix together shredded kale and red cabbage.
4. Prepare Tacos: Layer black beans, quinoa, and cabbage mixture onto warmed corn tortillas. Top with salsa, guacamole and green onions. Season with a dash of salt and pepper, if desired. 

Black Bean and Brown Rice Burgers with Mozzarella Cheese and Avocado

These bean and rice burgers are so delicious, you won't miss the beef! Not only will you be eating less fat and cholesterol, but the brown rice and black beans will provide you with plenty of protein, fiber and nutrients. If heating up your grill for other food, consider transferring the pre-cooked burgers over to the grill for an even richer flavor.

Yield: 8 large burgers

Ingredients:

• 1/2 cup uncooked brown rice
• 2 15-ounce cans back beans, rinsed and drained
• 1 cup oatmeal
• 1 cup mushrooms, diced
• 1 small onion, diced
• 1 green pepper, diced
• 2 eggs, slightly beaten
• 2 teaspoons hot pepper sauce
• 1/2 teaspoon oregano
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 teaspoon red pepper flakes
• 2 tablespoons olive oil
• 8 slices mozzarella cheese
• 8 sandwich buns or bagels, toasted
• Tomato and onion slices
• 1 ripe avocado, seeded, peeled and smashed

Directions:

1. In a small sauce pan, combine rice and 1 cup salted water; bring to a boil, and then reduce heat  to medium and cook 20 minutes (or follow package instructions). 
2. In a large bowl, smash black bean with potato masher or fork. Add cooked rice, oatmeal, mushrooms, onion, green pepper, eggs, hot pepper sauce and spices; and mix until thoroughly incorporated. Form into 8 1/2 cup patties.
3. Heat olive oil in large skillet over medium-high heat. Add 4 patties and cook 5 minutes on each side. During the last few minutes, top each patties with a slice of mozzarella cheese. Transfer  patties to a plate. Add another tablespoon of olive oil and repeat with the remaining 4 patties.
4. Serve on a toasted bun or bagel. Top with tomato and onion slices and a dollop of avocado. 

Sweet Potato Burrito Bowl

I love building healthy and delicious one-bowl meals! Even your not-so-favorite (but gotta eat cause they're healthy ;o) foods ~ like beans ~ are better when served in a one-bowl meal. I ❤️sweet potatoes ~ mashed, roasted, fried... so the highlight of my burrito bowl  ~ you guessed it ~ are roasted sweet potatoes, with just a hint of honey and cinnamon. The brown rice is flavored with some cilantro, green onions and a little olive oil and salsa compliments the flavor of the cannellini beans. Serve over a bed of your favorite greens and top with fresh avocado and a dollop of sour cream. The bowl is especially good served with spicy tortilla chips, such as Garden of Eatin' Red Hot Blues Corn Tortilla Chips.

4 Servings

Rice ingredients:

• 1 1/2 cup salted water
• 2/3 cup uncooked brown rice
• 1 teaspoon of your favorite no-salt seasoning, such as Mrs. Dash original
• Small handful of cilantro, snipped
• Small handful of green onions, thinly sliced
• 1/2 tablespoons olive oil
• Salt and pepper to taste

Sweet potato ingredients:

• 3-4 sweet potatoes, peeled and cubed
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 tablespoon raw honey
• 1/2 teaspoon cinnamon

Other ingredients:

• 1 15-16 ounce can of cannellini beans (white kidney beans), drained and rinsed
• 1/4 cup salsa
• 8 ounce bag of baby kale (or other greens)
• 1 avocado, seeded, peeled and cubed
• 1/4 cup sour cream

Directions:

1. Preheat oven to 425 degrees. Line large baking sheet with aluminum foil.
2. Rice: Bring salted water to a boil; add no-salt seasoning and rice and bring back to a boil. Cover; reduce heat and simmer about 45 minutes. Remove from heat and let stand (covered) for an additional 5 minutes.  Stir in cilantro, green onion, 1/2 tablespoon olive oil, salt and pepper to taste.
3. Sweet potatoes: In a medium bowl, combine sweet potatoes with olive oil. Pour onto prepared baking sheet (single-layer). Sprinkle with salt and pepper. Roast in preheated oven for 25 minutes. Transfer to a medium bowl; toss with honey and cinnamon.
4. Beans: In a medium saucepan, combine beans and salsa together and cook about 5 minutes or until heated through.
5. Prepare bowls: Divide greens among 4 bowls. Arrange rice, sweet potatoes and beans evenly among bowls. Top with avocado and a dollop of sour cream. Sprinkle with some additional cilantro and serve with tortilla chips, if desired. 

Quinoa Bowl with Roasted Brussels Sprouts, Asparagus, Red Onions and Mushrooms

Protein-packed quinoa is an excellent base for just about any veggie bowl ~ and for an even heartier meal, you can mix in some super greens (dressed with some olive oil and balsamic vinegar). For this bowl, I topped the quinoa with some of my favorite roasted vegetables: brussels sprouts, asparagus, baby bella mushrooms and red onions. My daughter likes to add a dollop of hummus to her bowl ;o)

• 1 cup dry quinoa, rinsed and drained
• 2 teaspoons no-salt seasoning, such as Mrs. Dash
• 1 pound brussels sprouts, stems and yellow outer leaves removed and halved
• 1 pound asparagus, ends removed and cut in half length-wise
• 8 ounces baby bella mushrooms, sliced
• 1 large red onion, sliced
• 2-3 tablespoons olive oil, divided
• Salt and pepper to taste

1. Preheat oven to 400 degrees; line 2 baking sheets with foil.
2. Cook quinoa per package instructions, adding no-salt seasoning to water (or use these instructions: bring 2 cups of salted water in medium pot over medium-high heat to a boil. Add no-salt seasoning and quinoa and bring back to a boil; reduce heat to low, cover and simmer for about 20 minutes). Set aside.
3. Brussels sprouts: Place brussels sprouts into a medium bowl; add 1 tablespoon olive oil and mix. Place on foil-lined baking sheet, cut side up; season with salt and pepper, and roast for about 40 minutes. Remove from oven and sprinkle with additional salt (kosher, if available).
4. Other veggies: Place asparagus, mushrooms and onions in large bowl (or mix each group of vegetables separately); add remaining olive oil and mix. Place on foil-lined baking sheet; season with salt and pepper, and roast in preheated oven, along with the brussels sprouts, for the final 20 minutes. Sprinkle with additional salt (kosher), if desired. 
5. Arrange plates: Place a scoop of quinoa in bowl; top with roasted brussels sprouts, asparagus, mushrooms and red onion. Season with additional salt and pepper, if desired. 

Indian Spiced Garbanzo Bean Burgers with Cucumber Sauce

Yield: 6 patties

I saw an Indian Spiced Burger recipe in a Better Homes & Garden Magazine (Calorie-Smart publication, June 26, 2017) and turned it into a Garbanzo Bean Burger. The burgers are basically a healthier version of traditional falafel ~ pretty tasty ;o)

• 2 cans garbanzo beans, rinsed and drained
• 2/3 cup cucumbers, finely chopped
• 2 tablespoons cilantro, roughly chopped
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 2 cans low sodium garbanzo beans, rinsed and drained
• 1/4 cub red onion, finely chopped
• 2 tablespoon jalapeno pepper, finely chopped
• 1/2 teaspoon salt
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 1/8 teaspoon cinnamon
• 1/8 teaspoon pepper
• 1 tablespoon olive oil
• 1 bag of mixed greens

1. Cucumber sauce: In a small bowl, combine yogurt, cucumbers, cilantro, garlic, salt and pepper. Set aside.
2. Garbanzo Burgers: In a medium bowl, mash garbanzo beans using a potato masher or fork. Add onion, jalapeno pepper, salt, cumin, coriander, cinnamon, and pepper; mix well. Form into 5-6 patties.
3. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add patties to skillet and cook about 10 minutes. Carefully turn patties to other side and cook an additional 10 minutes, or until nicely browned and firm enough so patties stay together.
4. Arrange individual plates: Place mixed greens on plate; top with Garbanzo burger. Serve with cucumber sauce.