It finally feels like summer, and we spent most of the weekend cleaning the backyard and around the house, doing all the cleaning and regular maintenance, a little bit of gardening, hooking-up the water hose, etc. I also went to my local organic farm and bought a whole bunch of seedlings to plant. Even though my usual space is already occupied by tomato seedlings and green beans and peas, I decided to add whatever space I can find, including in my front yard/driveway to put containers with edible plants in them! Hehe
So, I got myself a bunch of other veggies like: zucchinis, sweet peppers, more (different kind) tomatoes, 2 kinds of kale, various types of lettuce, rosemary, basil, thyme, and I also got some seeds to plant some snap peas, cucumbers, and cilantro. Now, I have to figure out which containers to use and where to put them! LOL And I have to do this fast!
Needless to say, it was a busy weekend, so when it came time to make some dinner, I didn’t want to spend much time cooking, and while trying to decide if we were going to pick something up at our favourite local café, I was inspired by one of their dish and since I had most of the ingredients already, I just went to the grocery store and picked-up a couple of missing ingredients and made this. It literally took 10-12 minutes to make, including the time to cut the onion and garlic, it was healthy, nutritious and delicious, and cost next to nothing!
The beans were on special for $2.88 a can, the tortilla/wraps are $0.58/each ($3.49 for 6), the salsa was $3.50 for the whole jar (but we used about 1/6th of it, so plenty left for other meals), plus an onion & 2 cloves of garlic, avocados, spices, cheese, and lettuce. I estimated this meal to cost about $13-14 for 4 servings! All organic! Add a side green salad and/or a few homemade oven fries for a few extra dollars and you’ve got yourself a sweet deal to feed a family of four for under $20 (cheaper than McDonald’s), and all healthy and organic (i.e., real, clean, whole food). Oh, and made in 10 minutes! (although if you make fries, that’ll take about 25 minutes. You could also cook 1/2 cup of brown rice to add to the wraps for a complete protein mix with the beans).
Black beans are an excellent source of plant-based proteins (especially combined with brown rice), and contain many essential nutrients:
Black beans are high in folic acid and magnesium and a good source of potassium and iron, which are all essential nutrients your body needs to function properly. You need adequate intakes of folic acid so that your body can continue to make healthy new cells. Magnesium is a mineral that helps with the production and distribution of energy, as well as the synthesis of protein. Without enough iron, your body would not be able to adequately oxygenate itself. Potassium is important for muscle and nerve function and also fluid balance. (Source: Livestrong)
Give this a try, and let me know how you liked it! 😉
10 Min Mexican-Style Wrap | Low-Gluten, Vegetarian, Vegan Option
A simple recipe for a quick meatless dinner, this 10 min Mexican-style wrap will please everyone in the family and provide good nutrition!
- 398 ml black beans (1 regular size can) look for BPA-free cans
- 1 large onion minced
- 2 garlic cloves minced
- 1 Tbsp cilantro fresh or dry
- 1 tsp onion flakes
- 1/2 tsp paprika (ground)
- 1/4 tsp cayenne (ground) you can add more if you like it spicy
- 1/2 tsp garlic granules or powder
- 1 Tbsp parsley fresh
- 1/4 tsp sea salt
- 2 avocado sliced
- 1/2 head organic lettuce washed and dried
- 1/4 cup grated organic cheese or vegan cheese (like Daiya, which is dairy-free and soy-free)
- 4 wraps look for wholegrain
- 1/3 cup organic salsa of your choice
- extra-virgin olive oil for cooking
- In a large pan over medium heat, add some olive oil, and sauté the onion for 3-5 minutes until they start to caramelize, then add the garlic and spices, and continue cooking for a minute, mixing often. Add the black beans and sauté for a couple more minutes.
- Put the 4 tortilla wraps in 4 plates and distribute the black bean & onion mixture on top, then add a sprinkle of cheese, half an avocado each, a Tbsp of salsa, and some lettuce.
- Wrap it up and enjoy! Yum!!!
Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 411kcal | Fat: 24g | Saturated fat: 4g | Cholesterol: 7mg | Sodium: 359mg | Potassium: 962mg | Carbohydrates: 38g | Fiber: 16g | Sugar: 3g | Protein: 13g | Vitamin A: 590% | Vitamin C: 15.2% | Calcium: 109% | Iron: 3%