Vegetarian Black Bean and Quinoa Burritos

The streak is over.  And by streak, I mean a ridiculous string of postings on sweets.  I know, it was getting a little excessive.  To offset all that sugar (and no, I haven't given up sugar yet like I was musing about previously and yes, today I thoroughly enjoyed the pumpkin bar I picked out from the cute little bakery next to my son's hair cutting place--speaking of ridiculous, my 5 year old son has such tricky hair to cut that I take him to a fancy children's salon and spend more on his haircuts than I do), I am featuring these extremely healthy, yet incredibly delicious burritos.

Black beans and the protein-rich seed quinoa are mixed with other Southwestern style ingredients including a quick lime vinaigrette and wrapped in whole grain tortillas.  If you leave the cheese off the top, they're even a vegan recipe! 

I sort of made them up as I went along and wasn't sure what I was going to end up with but I was really happy with the result.  I was also quite relieved since I had made an extra pan of them to bring to a neighbor who just had a baby--I know they always say not to try out new recipes on company and I never listen.  Sometimes I pay the price for that, but thankfully not this round!

I knew it was a good sign when my dear husband told me they were "top notch" and the baby ate thirds (never mind that the floor around his chair was scattered with black beans and corn kernels--those are the days I wish I had a dog...). 

Vegetarian Black Bean and Quinoa Burritos
1 can (about 15 ounces) black beans, rinsed and drained
1/2 cup fresh corn kernels (about 1 small ear), you can also sub frozen or canned or omit
1/2 red bell pepper, diced (about 1/2 cup)
1/2 cup red onion, finely diced
1 small zucchini, diced
1 cup quinoa, rinsed and cooked according to package directions (can sub cooked brown or white rice)
large handful of fresh cilantro, roughly chopped (about 1/2 cup)
juice of 1 lime (about 2 tablespoons)
1 teaspoon cumin
1 teaspoon garlic powder
1 teaspoon salt
2 tablespoons olive oil
6 burrito size whole grain tortillas (Santa Fe Tortilla Company found at Costco recommended)
1 cup salsa
1/2 cup shredded colby jack or cheddar cheese, optional
sour cream for serving, optional

In a large bowl, mix together black beans, corn, red bell pepper, onion, zucchini, quinoa and cilantro.  In a small bowl, whisk together lime juice, cumin, garlic powder and salt.  Drizzle in olive oil and stir to combine.  Pour over bean mixture and toss together.

Preheat oven to 375 degrees.  Grease a 9x13" glass baking dish with cooking spray.  Scoop 3/4-1 cup filling onto each tortilla.  Roll tortillas around filling and place seam side down in baking dish.  Pour salsa over top of burritos (I like it poured right down the center so that the edges of the tortillas stay dry and get crispy).  Sprinkle cheese over top, if desired.  Bake uncovered at 400 degrees for 20-30 minutes or until top of burritos are lightly browned and salsa is bubbly.

**Double the recipe, assemble half in a disposable baking dish and put it in the freezer to give to someone in need of a pre-made, healthy meal!**

Waffles with Two-Berry Syrup

Making waffles presents quite a problem.  Unless you have multiple waffle makers or like soggy waffles, you have to eat in shifts.

Being a waffle-loving girl, my third-grade self tried to tackle the problem of soggy waffles.  In school, we had an Invention Unit where we were required to create something.  Mine was a waffle rack to keep them upright and to prevent sogginess.  I was a little ashamed of my decidedly unflashy invention.  Compared the shampoo-dispensing shower head by Jimmy Woolmann or Cecily Schraeder's Robot Butler, my idea seemed pretty weak.

Until...I actually saw my exact idea available for purchase in a fancy cooking gadget catalog.  Seriously, missed, opportunity.  I bet that inventor made a (very, very small) fortune. 

Never fear, I've provided a way for everyone to eat crispy waffles all at once.  Lay them on a cooling rack placed on top of a cookie sheet in a warm oven.  Pretty pedestrian, I know, but in our house it was pretty revolutionary...

This recipe is adapted from my beloved The Best of Cooking Light Cookbook (haven't made a bad recipe from it yet!) and this one does not disappoint.  Served Crispy(!) with the berry syrup, they'll make a breakfast crowd very happy indeed.

Waffles:
2 tablespoons ground flaxseeds
1 cup all-purpose flour
1/2 cup whole wheat flour
1/4 cup wheat germ
2 tablespoons sugar
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1 1/2 cups fat-free milk
3 eggs, lightly beaten
2 tablespoons melted butter
1 teaspoon vanilla extract

Syrup:
1 12-oz package frozen mixed berries
1/2 cup maple syrup

Directions: In a medium bowl, combine ground flaxseed meal, flours, wheat germ, sugar, baking powder and salt.  Make a well in the center of the mixture.  Combine milk, eggs, melted butter and vanilla.  Add to the flour mixture, stirring just until moist. 

Preheat oven to warm (170-200 degrees F).  Place a cooling rack on top of a cookie sheet and place in the oven to keep cooked waffles crisp while cooking the rest of the batch.

Coat a waffle iron with cooking spray, preheat.  Spoon about 1/4 cup batter per 4 inch waffle onto the hot waffle iron, spreading batter to edges.  Cook 5-6 minutes, or until steaming stops; repeat process with remaining batter.  If you're not eating the waffles right as they come off the iron, store cooked waffles in warm oven on prepared rack.


To prepare syrup, combine frozen berries and syrup in a medium saucepan.  Cook over medium heat until thoroughly heated.  Serve over warm waffles.  Serves about 6.

You can also freeze waffles individually and then reheat in the toaster.

Recipe Adapted from The Best of Cooking Light

Banana Bran Muffins

I seem to always have at least a couple brown bananas hanging out in my fridge.  Perhaps you can relate.  Sometimes I take initiative and peel them, put them in baggies and freeze them so they're ready for smoothies.  Other times, they demand to be baked into something delicious.  This time, they're baked into something delicious and healthy! 

I like the individual portion size of a banana muffin (over bread where I'm prone to keep hacking away at the loaf until there's not much left).  These muffins are also more portable, which make for great grab-and-go breakfasts (especially split open and spread with peanut butter!).  And (as a wise sage from my mom's group taught me to do with banana bread), after baking, I brush the tops with melted butter and sprinkle with cinnamon and sugar to up the "treat-factor."  Sweet.

Banana Bran Muffins

• 2 large eggs
• 2/3 cup packed light brown sugar
• 1 cup mashed ripe bananas, (2 medium)
• 3/4 cup plain yogurt
• 1/4 cup milk
• 1 cup unprocessed wheat bran, (found in baking or health section, can substitute oat bran)
• 1/4 cup canola oil
• 1 teaspoon vanilla extract
• 1 cup whole-wheat flour
• 3/4 cup all-purpose flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 2 tablespoons melted butter
• 2 tablespoons granulated sugar
• 1 teaspoon ground cinnamon

Preparation

1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray or distribute paper liners.
2. Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in bananas, yogurt, milk, wheat bran, oil and vanilla.
3. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, cinnamon and salt in a large bowl. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Scoop the batter into the prepared muffin cups (they’ll be quite full).
4. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly before serving.
5. Mix together granulated sugar and cinnamon in a small bowl.  Brush baked muffin tops with melted butter and top with cinnamon sugar, if desired. 

Source: Closely adapted from Eating Well's Banana-Bran Muffins

Southwestern Crock Pot Chicken

I didn't manage to get a photo of this recipe (instead, I'll share a shot from my parents' backyard--really it doesn't do justice how beautiful my Dad's landscaping really is--he's one very hardworking, talented guy!).  At first thought (at least in my mind), Crock Pot dishes seem better suited for wintertime and the need for cozy, comforting meals.  That said, using the Crock Pot in the summer means keeping the kitchen cool and hey, we're always busy so it's nice to have an easy, hands off meal anytime of year.  I was introduced to this Southwestern Style Crock Pot Chicken recipe by my family while I was home visiting this past week.  It's become one of their staples (and my mom doesn't cook anymore, so you know it's easy).  My sister who's currently dancing in New York also makes it in her tiny apartment all the time (proof that it needs minimal equipment, makes minimal mess and is a really healthy option).  I definitely felt it was worth sharing with you!  

Southwestern Crock Pot Chicken
1 pound boneless skinless chicken breasts, trimmed of any icky bits if necessary (about 3 chicken breasts, straight from frozen is just fine and won't affect the cooking time)
1 15 oz. can black beans, drained
1 15 oz. can diced tomatoes (plain or a Southwestern flavor, if desired)
2 cups favorite salsa
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon chili powder
salt and pepper to taste
1 8 oz brick cream cheese

Set a large crock pot on high heat.  Place chicken in bottom of crock pot.  Dump beans, entire can of tomatoes and salsa over chicken.  Sprinkle garlic powder, cumin, chili powder and salt and pepper over mixture.  Cover and cook on high for 4-5 hours or until chicken is tender.  Use two forks to shred chicken.  Unwrap cream cheese and set on top of chicken mixture.  Return cover and allow to sit for another 30 minutes.  Stir in melted cream cheese.  Adjust seasonings to taste. Serve over hot cooked rice or as a filling for tortillas or topping for nachos.

adapted from recipe by Nutritional Weight and Wellness recipe for Cream Cheese Crock Pot Chicken

Asian Chicken Salad

Last week we got takeout from one of my favorite chains, Pei Wei (the faster, more affordable concept by P.F. Chang's).  It's one of those places that even though most of the menu items are tempting to me, I always order the same thing because I like it so well (in case you were wondering, I love the Japanese Teriyaki Tofu and Vegetables over Brown Rice).  Anyway, even though I stuck to my old standby, I kept thinking how delicious an Asian style chicken salad sounded.  Finally, tonight (and a perfect evening for grilling at that), my craving was satisfied.  This may look like it has a lot of components, but it's really simple.  And, if you want to use some short cuts, just substitute your favorite Asian style bottled dressing and you have my permission to use store bought crispy wonton strips (or those crunchy chow mein noodles).  

Ginger Soy Dressing/Marinade:
makes about 1/2 cup (double the recipe if using as marinade)
2 tablespoons peeled and minced fresh ginger (from about 1/2" piece)
1/4 cup soy sauce
1 teaspoon grated lemon zest
2 tablespoons lemon juice
2 tablespoons orange juice (or syrup/juice from mandarin oranges can or can sub 1-2 teaspoons honey)
1 tablespoon sesame oil
1 tablespoon vegetable oil (or another neutral flavored oil--canola or peanut)

Chicken:
1 pound boneless skinless chicken breasts
1 batch Ginger Soy Dressing recipe (1/2 cup) or favorite bottled Asian-style salad dressing
cooking spray

Crispy Wonton Strips:
8 wonton wrappers/skins (usually found in refrigerated produce section) cut into about 1/2" strips
vegetable oil

Salad Fixings:
4 cups shredded lettuce (I used Romaine but iceberg would be appropriate too)
4 cups shredded napa cabbage (has a curlier leaf than traditional green cabbage and found in Asian cuisine)
1 cup thinly sliced red bell pepper
1 cup carrot, cut into thin matchsticks or roughly shredded
1 small can mandarin orange segments (I like the kind in juice rather than syrup), drained
1/4 cup thinly sliced green onion (also known as scallions)
1/4 cup toasted sliced almonds (optional)

Prepare dressing/marinade recipe by whisking together all ingredients in a small bowl.  Whisk once more before using/serving.  Marinate chicken breasts in dressing for at least 30 minutes. Remove from marinade and discard remaining marinade.  Spray chicken with cooking spray and grill over medium- high heat, about 6 minutes per side, or chicken reaches an internal temperature of 165 degrees and juices are clear.  Remove from grill, tent with foil and allow to rest for about 10 minutes.  Slice into thin strips to serve over salad.

Preprare wonton strips.  Pour enough vegetable oil into the bottom of a heavy skillet to cover about 1/2" deep.  Heat oil over medium high heat.  Once hot (you can test by adding one wonton strip.  If it sizzles, it's hot enough.  Fry wonton strips in oil until golden, turning halfway through.  The whole process should take about 1 minute.  Remove crispy wonton strips and let drain on a layer of paper towels. 

To serve: In one large bowl (or individual bowls), layer lettuce, cabbage, bell pepper, carrot, orange segments and green onion.  Top with sliced grilled chicken and drizzle with dressing.  Garnish with wonton strips, almonds, if using and additional green onion, if desired.

Black Bean Burgers and Chili-Cumin Sweet Potato Fries

I don't know what took me so long to try this.  I have always loved veggie burgers and you can often find a box of Boca Burgers or some Morningstar Farms in my freezer.  That was until Christmas when my sister gave me the cookbook, How to Cook Everything Vegetarian, by Mark Bittman (thanks, Elise!).  After realizing how easy (and insanely cheap--the most expensive thing in them is a can of beans and a handful of shredded cheese) it is to make my own veggie burgers, I will be hard pressed to shell out for pre-made ones again (and will not be able to bring myself to order another one at Chili's restaurant the rare time I find myself there!).  Also, you probably have everything on hand to make some variation of bean burgers right now.  How is that for a healthy desperation dinner?  See this recipe as just a starting off point and feel free to come up with your own variations using different beans and seasonings. 

Black Bean Burgers
2 cups well-cooked black beans (or 1 14oz can, drained)
1 medium onion, quartered
1 teaspoon chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4-1/2 teaspoon ground cayenne pepper, optional
1/2 cup rolled oats (or cooked brown rice or dry breadcrumbs)
1 egg
or
1/2-1 cup shredded cheddar cheese (or both! They each act as binders to help form the patties and cheese adds great flavor)
liquid as needed (water, milk, stock, wine, etc. if necessary--not likely)
olive oil or vegetable oil as needed

Burger Fixings: (we used toasted buns and dressed them with shredded lettuce, sliced tomatoes, sliced avocado and crumbled goat cheese)

Directions: Combine beans, onion, oats, seasonings, egg and cheese in a food processor or blender and pulse until chunky but not pureed, adding a little liquid if needed to produce a moist but not wet mixture (if yours is too wet, you can add some more oats or breadcrumbs.  Let the mixture rest for a few minutes.  With wet hands, shape into whatever size patties you want and allow to rest again if time allows.  You can also make the mixture and refrigerate up to a day ahead (just bring to room temperature before cooking).  Pour a couple tablespoons of oil into a large nonstick or cast iron skillet.  Turn the heat to medium and allow to heat for about a minute.  Add patties and cook until browned on one side (about 5 minutes).  Turn carefully and cook on the other side until firm and browned.  Melt additional cheese on top if desired.

Suggestions: Add up to 1/2 cup veggies (more and they'll be too wet or have a hard time staying together).  Spinach, carrots, bell peppers, corn, cooked potato or sweet potato, etc. are great.  Cut into chunks and add with the onion.


Variation: Use a can of white beans, omit chili powder and cumin.  Substitute 1 teaspoon rosemary or Italian seasoning.  Add 1 cup cooked spinach (or 2 cups fresh), 1/2 cup quartered mushrooms and 1/2-1 cup shredded mozzarella, Parmesan, crumbled feta or goat cheese (or any combination).  Mix and cook as directed.

Also, you can use your bean to form into smaller "meatball" shapes and serve with sauce and pasta or cook into crumbles to use as a filling for tacos, burritos, sandwiches, topping for pizza.  You are only limited by your imagination!

Recipe Source: How to Cook Everything Vegetarian by Mark Bittman

p.s. We served these with Chili-Cumin Sweet Potato Fries.  To make, toss cut sweet potatoes in a couple tablespoons of olive oil until evenly coated.  Spread in a single layer on a cookie sheet and sprinkle with kosher salt.  Roast in a 425 degree oven flipping occasionally until browned on the outside and tender inside (25-45 minutes, depending on size of the fries).  Sprinkle with ground cumin, chili powder and additional salt to taste.

Zucchini at its best

This is the time of year that zucchini have been growing furiously. You go to bed with blossoms and wake up the next morning with football-sized squash. I don't have a garden (I'm really pulling for my dad to come out and help me get started next Spring) and for now will just appreciate any extras that the neighbors may be able to pass my way (hint, hint ; ). That said, this recipe is good enough, I have even bought zucchini to make it! Oh, and for cake, you can rest easy knowing this is actually a very healthy recipe! Enjoy!

Pineapple Zucchini Cake with Cream Cheese Frosting
The recipe is adapted from The Pioneer Woman's Tasty Kitchen site.
1 1/2 c whole wheat flour
3/4 - 1 cup sugar
2 teaspoons baking soda
1 teaspoon salt
2 teaspoons ground cinnamon
1/4 teaspoon freshly grated nutmeg
1/4 teaspoon ground ginger
3 Tablespoons canola oil
2 eggs
1 teaspoon vanilla
2 cups grated zucchini (allow to drain on paper towels while assembling rest of cake)
1 (20 oz) can crushed pineapple in juice, drained (reserve juice)

Frosting:
1 8 oz package reduced fat cream cheese (Neufchatel), softened
2 tablespoons butter, softened
2 cups powdered sugar
1 teaspoon vanilla
reserved pineapple juice (if necessary)
Preheat oven to 350°.
To prepare cake, lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugar, baking soda, salt, and spices in a large bowl; stir well with a whisk.
Combine oil, eggs, and vanilla; stir well. Stir egg mixture, grated zucchini, and pineapple into flour mixture. Batter will be stiff and dry but keep folding it and it will all come together. If it still seems too dry, just add a little splash of the pineapple juice.
Spoon batter into a 13 x 9-inch baking pan coated with cooking spray. Bake at 350° for about 33-35 minutes or until a wooden pick inserted in the center comes out with moist crumbs and cake is pulling away from sides of pan. Cool completely on a wire rack.
To prepare frosting, combine butter and cream cheese in a large bowl. Beat with a mixer at medium speed until smooth. Beat in powdered sugar and vanilla just until smooth. Add a splash of milk or pineapple juice if necessary. Spread frosting over top of cake.

Crunchy Kale Salad

I never thought I could eat so much kale. I think I used to believe that kale wasn't actually even for eating--just for garnish in between the cottage cheese and the dressing at the salad bar. Not anymore!

Whole Foods grocery store (not that I've been there lately, but from what I hear) has recently implemented the ANDI food labeling system. What is ANDI, you ask? It is the Aggregate Nutritional Density Index. On a scale from 0-1000, it rates the nutritional density of individual foods. You know what ranks 1000? Kale. Hmm...we've all been told to "eat our greens," but that's pretty good motivation to know that they're one of the most nutritious foods out there.

Thus, becomes the challenge of making them tasty (enter this salad). The recipe is inspired by a couple of grocery stores in Minnesota that are carrying something similar. I have to admit I don't love the taste of kale on its own, but mixed with some goodies and a basic lemon vinaigrette, something magical happens and it makes me very happy! Maybe with enough, one could even develop super powers ("Look out, world, it's Greens Girl!!!")...

Crunchy Kale Salad

1/2 bunch of kale
1/2 cup dried cranberries
1/2 cup golden raisins
1/4 cup pine nuts, toasted (*see note)

kosher salt and freshly ground pepper to taste
the juice of one lemon (about 1/8 cup), freshly squeezed, please
2 tablespoons vegetable or other neutral flavored oil

Remove stems from kale leaves and wash thoroughly. Tear into bite-sized pieces and throw into a large salad bowl. Season greens with salt and pepper (it's incredible how much flavor any kind of green or lettuce salad has when you salt the leaves directly. Try it on your next salad).

In a small bowl, whisk together lemon juice and oil. Season with additional salt and pepper, if desired. Pour over kale and toss to combine. Sprinkle in raisins, cranberries and pine nuts. This salad is especially good if you let it sit for a little while to let the flavors combine.

Also, be brave and feel free to substitute other goodies. I have seen halved cherry tomatoes instead of the golden raisins, I am sure that's just the beginning of deviation...

*note: To toast pine nuts, place in a single layer in a small skillet over medium heat. Allow nuts to slowly brown and become golden and fragrant (about five minutes). Shake the pan frequently and watch closely so they don't burn (they're a tiny bit pricey, so you don't want to waste them). Also, remove them from the pan as soon as they are lightly toasted so they don't continue to get darker. Allow to cool to room temperature.