Roasted Corn and Black Bean Tacos

Ingredients:Roasted Corn & Black Bean Tacos
2 cups frozen corn
2 cups black beans, cooked
1 larger tomato, chopped
1/2 red onion, chopped
2 tablespoons garlic, minced
1 lime, juiced
1 teaspoon paprika
1/2 teaspoon cumin

Directions:
In a pan add frozen corn and cook for 5-10 minutes. Add onion and garlic, continue to cook for 5 minutes. Add black beans and tomato. Mix together until warm. Serve in warm corn tortillas taco shells on a bed of cabbage and topped with pico de Gallo

Heat the over to 400 degrees. Fold corn tortillas in half and place them between the oven rack and heat for 10 minutes. This will give you a crispy taco shell. Fill shells with lettuce or cabbage, drip chipotle nayonaise and top with fresh pico de Gallo.

Serving Size: 12 tacos

Nutritional Facts: (1 corn tortilla with filling)
Calories: 123.5
Total Fat: 1.9 g
Cholesterol: 0 mg
Sodium: 99.6 mg
Potassium: 9.8 mg
Total Carbs: :25.5 g
Protein: 4 g

Notes: The other option for the corn is to roast 3 ears of corn on the BBQ, cut the corn off the corn and add it to the pan.

Source: None

Potacos (Potato Tacos)

Ingredients:Potacos or Potato tacos
4 Russet potatoes, cubed
2 tablespoons whole wheat flour
1 tablespoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon paprika
1/4 teaspoon cumin
1/8 teaspoon cayenne pepper
corn tortillas (I used store brand from Mi Pueblo)
shredded lettuce or cabbage
pico de Gallo
chipotle nayonaise

Directions:
In a small bowl mix the whole wheat flour and spices together and set aside. Peel the Russet potatoes and chop into small, bite size pieces. Drop chopped potatoes in a pan of cold water. Boil the potatoes for 5-7 minutes, remove from stove and drain water. Add the potatoes back to the pain and shake the dry mix over the potatoes. Cover the pan and shack to coat the potatoes with the dry mixture.

Heat the over to 450 degrees. Place the potato pieces on a cookie sheet covered with parchment paper. Bake potato pieces for 35 minutes. At 17-18 minutes using a spatula oven the oven and turn the potatoes pieces to get a nice even browning.

Take 2 corn tortillas and gently fold them and place them in your toaster (not toaster oven) and push the toaster down. When the time is up, you will have quick and simple taco shells. Fill shells with lettuce or cabbage, drip chipotle nayonaise, added potato chunks and top with fresh pico de Gallo.

Serving Size: 12 tacos

Nutritional Facts: (1 corn tortilla with potato filling)
Calories: 104.3
Total Fat: 1.6 g
Cholesterol: 0 mg
Sodium: 54.5 mg
Potassium: 222.9 mg
Total Carbs: 23.1 g
Protein: 2.3 g

Notes: You could simplify this recipe by substituting 1 tablespoon of taco season, instead of mixing your own, but this will add a bit of sodium to the recipe. The potatoes were actually a tater tot recipe from Fifteen Spatulas (see link below), adapted to be spiced up and served as taco filling. I am still working on a oil free version of a chipotle nayonaise. The store bought brands all contain oil in their adobo sauce. Recipe will be posted as soon.

You can also substitute 4 cups of hashed brown potatoes for the Russet potatoes. This saves a bit of time. If you do this, then use 1 tablespoon of whole wheat flour (not 2 TBSP) and mix with your taco seasoning. I also reduced the temperature to 350 for 15 minutes, as these are smaller potato chunks. I think these work better than the larger chucks, but both are tasty.

Source: Fifteen Spatulas

Black Bean Mushroom Burger

Ingredients:
15.5 ounces black beans
1 cup mushrooms, sliced
1/2 cup rolled oats
2 cloves garlic, minced
1/2 onion, diced
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon paprika

Directions:
In a pan saute the garlic and onion until soft and translucent. Add mushrooms and stir for about 5 minutes until hot and they have turned a brown color. In a food processor add the black beans, rolled oats, spices and onion/garlic/mushroom mixture. Pulse a few times for good consistency. Divide mixture and flatten into patties.

Broil in the oven for 8 minutes per side. Serve on a whole wheat bun with lettuce, tomato with homemade ketchup and baked home fries.

Serving Size: 4 – 1/3 cup servings

Nutritional Facts: (mixture only, 1 burger)
Calories: 81.5
Total Fat: 1.1 g
Cholesterol: 0 mg
Sodium: 101.9 mg
Potassium: 104.8 mg
Total Carbs: 14.9 g
Protein: 4.0 g

Notes: On the heals of Jeff Novick’s Fast Food: Vol 2 – Burgers and Fries, I decided to try my hand at making a simple burger. I was able to find a great bargain on mushrooms and had black beans ready to eat. This added a bit of a hearty flavor to a basic bean burger, which had a nice dark color.

Source: None

Lentil Tacos

Ingredients:Lentil Tacos
1 cup lentils, uncooked
1/2 onion, diced
2 cloves of garlic, minced
1/2 green pepper
2 1/4 cups vegetable broth
4 teaspoons minced onion (dried)
4 teaspoons chili powder
1 1/2 teaspoon garlic powder
1 teaspoon cumin
1 teaspoon oregano
1/2 teaspoon paprika
1/4 Teaspoon cayenne pepper

Directions:
In a pan saute the onion, garlic and green pepper unlike soft and onions translucent. In a mixing bowl combine all the dry ingredients and mix. Once the onions are done, add the dry mix and lentils. Once the mixture is combined add the vegetable broth and bring to a boil. Reduce the heat and cook for 30 minutes. When the lentils are done cooking transfer the mixture to a food processor and pulse a few times.

Serve in corn tortillas with lettuce (or cabbage), pico de Gallo or your favorite toppings. I made some low fat vegan nacho cheese (from Happy Herbivore) as well as a chipotle nayonaise sauce.

Serving Size: 12 – 1/4 cup servings

Nutritional Facts: (mixture only)
Calories: 26.8
Total Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 130 mg
Potassium: 89.7 mg
Total Carbs: 5.7 g
Protein: 1.6 g

Notes: This was the first time I made lentil tacos, but not the first time cooking an eating lentils. After some discussion with other cooks and individuals who eat a plant based diet, this was the recipe I came up with. Looking back on the recipe, it was recommended to use mushrooms and/or salsa in the mix.

Source: Varies individuals from the Dr. McDougall Discussion Board.

Tofu Tikka Masala

INGREDIENTS:
Marinade
1 block of tofu
Juice of ½ lemon
½ tsp cayenne pepper
½ tsp turmeric powder
½ tsp garam masala
1 clove of garlic crushed
½” piece of ginger crushed
Salt and pepper to season

Gravy
1 medium onion preferably red, chopped
½ a can of crushed tomatoes
2 cloves of garlic minced
1 inch piece of ginger minced
1 small stick cinnamon
1 bay leaf
1/4 tsp turmeric powder
1/4 tsp cayenne pepper
1/2 tsp garam masala
½ cup almond milk (plain)
2 tbsp almond butter (optional)
Lemon juice to make the gravy tart
Salt and pepper (if necessary)

DIRECTIONS:
Drain tofu and chop into squares. Combine spices and lemon juice in a bowl. Add tofu, stir around and let marinate. I let it sit for about 20 minutes and warmed the oven to 350. Transfer the tofu to a cooking sheet and bake for 30 minutes. Move them around after about 15 minutes. Remove and let cool.

In a skillet, heat water. Next add the whole spices and warm for a few minutes. I made it a bit more than paste by adding a bit more water. Add the onions, garlic and ginger and cook till the onions are translucent.

Next, add the crushed tomatoes. Cooking the tomatoes is the KEY step in this gravy. If the tomatoes stay undercooked, the taste of the final product will suffer. So how do you know, well add the tomatoes and the spices and cook till you see the edges of the tomatoes separating from the pan (never saw this with my tomatoes).

Next add the almond butter, ½ cup of water and almond milk. Mix and let it come to a boil. Once it comes to a boil, add lemon juice and season to taste. Finally add the tofu and let it go for another 5 minutes, so that the tofu can soak the liquid and spices.

NOTES: I omitted ALL of the olive oil, it wasn’t needed to saute the onion and didn’t want to load the dish with unnecessary fat. I might use the juice of 1 lemon for the marinade since I omitted the olive oil. All the tofu was well coated when it went into the oven.

I also wish I had used some more crushed tomatoes in the recipe, possibly a 1/4 cup more would have made for a more consistent gravy.

SOURCE: The Healthy Diary