Spicy Black Bean Burrito
By: Carole Woodstock, RHN
Great, tasty, easy-to-make meatless recipe. If you prefer less spicy, just adjust to your taste!
Prep and Cook Time: 30 minutes
Makes 10 burritos – they freeze really well! Ingredients:
• 1red onion, diced
• 4 cloves garlic, chopped
• 2 red bell pepper, diced
• 2cups frozen organic corn
• 1 block of tofu chopped into small squares (optional)
• 4 cups or 1 15 oz can (BPA-free) black beans
• 4 TBS extra virgin olive oil
• 4 tsp chili powder
• 1/2 tsp cayenne pepper
• Juice of 1 lime
• 2tbsp Wochestire sauce
• Salt and pepper to taste
• 10 gluten free tortillas (or any other tortilla of your choice)
• Salsa to serve
• Avocado slices to serve
1. Dice onions and chop garlic
2. Saute onions, bell peppers and tofu for 5 minutes in olive oil.
3. Add garlic, black beans, corn, chili powder, cayenne pepper, salt and pepper to taste, lime juice & wochestire sauce. Mix and simmer for 5-7mins.
4. Wrap 1 large soop of mixture into each tortilla – roll and place on a cookie sheet lined with parchment paper.
5. Brush each burrito with olive oil and cook for 15-20mins or until golden.
6. Top with salsa, and avocado slices & serve with a green salad.
Makes 10 burritos (freezes really well)!
* You can also serve this mixture on top of greens instead of tortillas.
Cranberry Season’s here, and that’s great news
for your gut health, your immunity and more
Cranberries are bitter-tasting berries that are full of powerful phytochemicals that protect your body from illness. These berries are traditionally sweetened and cooked or sweetened and dried to reduce some of their tartness. But you can still eat them raw and find ways to incorporate them into your favorite recipes.
Health Benefits of Cranberries
Can help prevent urinary tract infections. They are loaded with an antioxidant called proanthocyanidins (or PAC’s for short). PAC’s reduce the ability for bacteria to stick to the wall of the urinary tract.
Can improve your digestion. Fiber is amazing for overall gut health. It is important for a healthy digestive system and to maintain regular bowel movements (one cup has about 4.6 grams of fiber). Furthermore, fiber keeps you fuller longer!
Can boost your immune system. If you feel the sniffles coming on, reach for cranberries, just one cup contains 22% or your recommended daily value of vitamin C. Load up to help your body fight back!
How to incorporate cranberries into your diet
• In your smoothies (raw)
• In your morning oatmeal (raw or dried)
• In homemade muffins (raw)
• Toss sliced raw cranberries into a spinach and chicken salad (or dried)
• Homemade cranberry sauce (see recipe below)
Cranberry Sauce with a twist – Makes 2 cups
A homemade alternative to store-bought cranberry sauce with delicious hints of cinnamon and apple to complement the flavor.
• 12 oz fresh cranberries, rinsed
• 1 fresh apple cider
• 1 tsp. orange zest
• 1/4 tsp. cinnamon
• 1/8 tsp. ground cloves
• ½ cup peeled and cored apples, mashed
• ¼ cup of agave nectar or honey
1 In a saucepan, bring cider, orange zest, cinnamon and cloves to a boil.
2 Once liquid is boiling, add cranberries and turn heat down to medium. Cook uncovered for about 10 minutes.
3 Add mashed apple and agave nectar or honey, turn off the heat and cool.