Spicy Protein Black Bean Cake Mistakes – My Meatless Monday Mishap

Time for posting will most likely be short this week (boo), but it’s hard to not post anything. Plus, I have to share this recipe I created on accident.


You ever do that; set out to make one thing, and wind up with something else? I guess that’s how a lot of great things have come into existence…..the slinky, microwave, Post-it notes, and even chocolate chip cookies, to name a few.

I was trying to make black bean burgers this weekend, but the wet ingredients seemed too much for the small amount of corn flour and protein powder I used; so I kept adding more until I could form patties.

Apparently, I could’ve stopped adding dry ingredients after the first 3/4 cup, but it just didn’t seem right to me.

So instead of a moist and tender bean burger, I wound up with a slightly crispy and tasty bean cake like you see here.

Meh, I didn’t want to use a bun anyway! These would’ve great formed into rectangles for a fun finger food you could use with cottage cheese, Greek yogurt, or just mustard as delicious dips. Kelley definitely didn’t mind either; she snuck a few bites before I was able to put the patty (cakes?) in the fridge!

This recipe is one delectable mistake that I’ll be making again………on purpose. Try it for yourself and let me know how you like or what you did different.

Roasted Grape Tomatoes and Shittake Mushrooms take the...errr...um...cake!

Spicy Black Bean Cake Mistakes

Ingredients

- 1 cup dried black beans, soaked overnight or 2 (15oz) cans of black beans, rinsed and drained
- 6oz of your favorite salsa; the amount varies, just eyeball it and add more towards the end if needed
- 1 medium onion, chopped
- 2 bell peppers (any color); chopped
- 4 cloves garlic; crushed and minced
- 4 tablespoons spicy brown mustard
- 2 whole eggs or 3 egg whites; you can use 1/4 cup ground flax seed to make this vegan
- 3/4 cup corn flour
- 3/4 cup unflavored protein powder
- 1/4 cup rolled oats
- 2 teaspoons cumin
- Ground black pepper to taste; no need for salt as there should be enough in the salsa and mustard
- 1/2 teaspoon cayenne
- 3 tablespoons dried cilantro


Directions
 - Pre-heat oven to 375 degrees.

- Heat a saucepan over medium-high heat, sweat onion, bell peppers, and garlic; add beans, cilantro, and spices and cover to let simmer for 20 – 30 minutes.

- Remove beans from heat and transfer to large bowl to let cool; you don’t want to cook the eggs!
- Using a large fork or potato masher, mash most of the beans leaving a few ones intact for texture.

- Add remaining wet ingredients to bowl and mix well. Sift dry ingredients in small bowl and slowly mix into wet.

-With a large spoon, scoop the mix onto a parchment lined baking sheet, form into patties or whatever shape you want, and bake in the pre-heated oven for 30 minutes, and then flip over and cook another 10 minutes.
- Remove from oven (should have a crispy brown crust) and let cool on pan for 5 to 10 minutes.

 - Top each cake with salsa, plain yogurt, cottage cheese, or mustard and any of your favorite toppings. Serve with a big side of steamed veggies.

Q: Do you like finger foods or prefer to use utensils most of the time?

A: I love finger foods, but most of my comfort foods are consumed with a spoon and a cup. Mmmmm, squash and fruit purees……….

Non-GMO and Corn Free Beanitos: Healthy Snack Review

Let me start by disclosing that Beanitos provided their healthy, tasty chips to me free of charge for this review and I was not compensated in any way. The thoughts and views expressed in this post are strictly my own.

These...chips....are....amazing! Why? Where do I start? Being corn free is great since it seems like almost every packaged good (healthy or not) has some form of corn in it; mostly GMO.  Corn oil, corn starch, corn syrup, dextrin, dextrose; I could keep going, but this post is about flavorful, crunchy Beanitos bean chips without corn. Don't get me wrong, I love corn (especially Homemade Protein Corn Bread), but not in every single thing I buy.

I think Beanitos hits the key specifics in their description here...

Always Corn-Free™ Beanitos are made from whole beans.
A 1.25 oz. single-serve bag of Beanitos has:
• 6 grams complete protein
• 6 grams fiber
• 18 grams complex carbohydrates
• 10 grams fat
• 175 - 187 calories
Beanitos also have lower sodium than most chips, ranging
from 68 mg to 187 mg per serving. And since we’re
from Texas, a Beanitos serving is good-sized – about 35
grams or 1.25 oz.


....and here....


Low Glycemic – All Beanitos Bean Chips have a GI (Glycemic
index) of between 33 and 44, and a GL (Glycemic load) of
either 3 or 4.

Gluten-Free

 Complete Protein – A complete protein supplies essential
amino acids, our bodies’ building blocks.

High Fiber – With 5 grams of fiber per serving, Beanitos
have more fiber in a single serving than some chips have in a
whole bag.
Read more benefits on their site.

When I received the giant box of individual 1.25oz serving size Beanitos bags, I was eager to taste test the product immediately. Five minutes later, I had an empty bag of Chipotle BBQ Black Bean chips in front of me; apparently I love the chips....they are awesome! I didn't feel guilty though, because I just consumed the best tasting packaged snack with high fiber, complete protein, and "clean" ingredients that I know of.

After many taste tests, I tried them plain, dipped in plain non-fat yogurt, low-fat cottage cheese, and crushed over homemade veggie lentil puree and salad. The superior crunch and flavor really stood out from other, lesser chips, and it felt like the bag quickly disappeared each time. I guess time Beanitos flies when you're having fun crunching on good food.

It was hard to share, but I brought a few bags to work for friends, had Kelley try some, and gave some to my mom to get other opinions. The feedback was unanimous; loved by all!

I'm not a huge fan of flavored packaged goods since that usually means added sugar and sodium, but the Chipotle BBQ Black Bean chips were very addicting! I think the plain Black Bean are still my number one favorite, though. When I gave a few bags to a friend at work, he opened the Cheddar Cheese chips, finished in 5 minutes, then opened another bag.  I guess he liked them, but you can make the final call on that one.


My 2 favs....



I am always on the look out for a healthy chip that meets my criteria for acceptable packaged foods I will eat, and Beanitos fits the bill. These chips make the "healthy" whole grain chips look bad with the first ingredient being whole beans and the second ingredient is whole grain brown rice. Rice and beans create the complete protein profile our bodies need to obtain the best quality you can get. This is ideal for anyone with a regular exercise routine since complete proteins support better, faster recovery.  

Beanitos is also concerned about the health of our planet and they support many "green" initiative companies like those listed here. Buying products from "green" companies makes me feel proud to help support the cause.  Do you feel the same when purchasing "green" products?

In summary, Beanitos bean chips provide a healthy, crunchy, satisfying (protein and fiber fills you up!), and downright tasty snack I recommend to anyone. Right out of the bag, with your favorite dip, crushed over salad (very good this way), or crushed over creamy soup, you can't go wrong with any flavor or method of consumption.  So, don't delay, go out and get a bag....or five (to hide some just for yourself) and enjoy the simple satisfaction of whole grain bean goodness.

Here's a healthy and easy dip recipe I created to enjoy this chips; I know you will too.

I forgot to take a picture of the dip recipe below, but here's my Cayenne Dill Dip that works great too! A great choice if you don't want the "Sweet" part.
Sweet Heat Bean Dip
Serves 4-6

6 oz low-fat cottage cheese
¼ cup non-fat plain Greek yogurt; can use regular if needed
¼ cup salsa
1 teaspoon cayenne pepper
1 tablespoon honey
1 tablespoon horseradish; spicy brown mustard can be used instead
1 tablespoon dill
2 tablespoons chopped parsley
Salt and pepper to taste


Combine all ingredients in bowl and mix well. Let chill for 1-2 hours to let flavors “marry”. Sprinkle chopped parsley on top and serve with your favorite Beanitos Bean Chip. If it’s too spicy, add a bit of apple cider vinegar to dull it down a little.

The puree in the pictures is my White Bean Bell Pepper Puree and pairs well with the Black Bean or Chipotle BBQ Beanitos; beer is recommended...if you're 21+.

Q: What "red flag" ingredients do you look out for when purchasing packaged products?

A: My list is extensive, but the biggest ones I avoid are hydrogenated anything, sugar in the top 5 ingredients, any "syrup", enriched flour, sucralose, or any other artificial sweetener or flavor.

Spicy Corn Bread & Black Bean Casserole: Complete Protein with Spice

My love of quinoa and steamed veggie recipes has gotten the best of me; I've been stuck in a recipe rut lately and have felt the need to break free. But oh how I love cooking with quinoa and veggies! So quick and nutritious, plus it just tastes great, and I’m no Iron Chef. There’s a simple solution to this problem minor dilemma; just create a different recipe!

I have been so intent on making quick and healthy meals for our work lunches all in one day that I’ve neglected venturing out to create new meals.  You can only eat similar meals for so long before it starts to wear on you. This is a big foodie no-no, and I don’t like it; there are way too many foods and recipes just waiting to be enjoyed.

So good and easy to make. How can you not make this every week?

Is this a familiar occurrence in your home?  If you’re the main cook, do you feel the need to change it up a little?  Keeping a varied (but still healthy) diet is key not only for new flavors, but for providing essential nutrients the body needs and wants.  Of course, enjoying the flavor of something new is an added bonus; good flavor, that is.

When I cook, I have a tendency to try and pack each recipe full of beneficial ingredients, which sometimes most of the time goes overboard, but sometimes turns out great. 

I felt the need for a Mexican inspired dish, and the can of organic fat free refried black beans from Whole Foods was calling out to me.

Hi Señor, use me!

Casseroles are something I just downright enjoy; they are fairly simple to make, can be healthy, and versatile to boot! So, there I was, craving something Mexican, preferably a casserole, and with a can of “frijoles refritos” (organicos?) in hand.  After a short time of food meditation, a Mexican-style casserole was the obvious choice.

Mexican meals make me think/crave corn bread, so that was another key ingredient for my anti-monotonous meal. Long story short; I decided on a protein corn bread casserole. It had to be quick (I do still have 4 more meals to make for the week), so I opened the can of whoop a…..beans... and turned on the oven and stove.

Corn and beans, just like rice and beans, make a great combo; they both lack certain amino acids for a complete protein, but combined they complement each other by providing all 9 essential amino acids. Read my past post on complete protein to learn more.

Mmmm, the smell of cumin, garlic, and corn toasting in the oven is a treat to the senses, but a tease to the stomach….at least until it's done and cool enough to eat.  The casserole turned out deliciously well and left me eager to get to work just to have it for lunch, but then I’d be ready to go home again.

Have I rambled about my though process long enough? Would you like to see how to make this simple, yet tasty and nutritious dish? ?Try it tonight….it doesn’t take long to prepare; I promise!

Spicy Corn Bread & Black Bean Casserole

• Healthy corn bread batter; I used the recipe I posted for Chobani Greek Yogurt Corn Bread, but you could use this whole grain beer bread recipe too.
• 15 oz can fat free refried black beans; fat free refried pinto beans will work too; check the ingredients and make sure it’s only beans, salt, and maybe some spice.
• 1/2 yellow onion; chopped and diced
• 2 Bell peppers chopped and diced; any color will work; save a few strips for topping
• 12 oz bag of frozen chopped broccoli
• 6 oz salsa
• 1/2 cup low-sodium chicken or vegetable broth
• 4 cloves garlic; crushed and chopped
• 1 tablespoon cumin and paprika
• 1/4+ teaspoons cayenne
• 2 tablespoons dried cilantro

Directions 

• Prepare the corn bread batter of your choice in a large bowl
• Heat a sauce pan on the stove, add garlic and onion and let simmer for 1 minute
• Add broccoli, bell peppers, refried beans, salsa, broth, herbs, and spices to the sauce pan and mix well
• Preheat oven to 365 degrees

• Let cook for about 15 to 20 minutes on the stove and remove from heat; allow to cool for 10 minutes
• Add bean mixture to corn bread batter and mix everything together
• Pour mix into glass casserole dish (I used individual sized Pyrex containers), top with saved pepper strips, and bake uncovered for 30 minutes
• If the top is getting really brown, cover with foil and continue baking for another 20 minutes
• Insert toothpick or butter knife in the middle and check that it comes out clean; unless you like it a little soft, like me
• Once done, remove from oven and let cool before serving.
• Optional toppings: a dollop of plain, non-fat Greek or regular yogurt or more salsa are both excellent choices

Make extras in a small dish for a perfect snack to grab n'go!

This can be modified to suit your preferences, but I used these ingredients and Kelley (my official tester) confirmed it was great. As I posted yesterday, this can be enjoyed hot or cold for breakfast, lunch, or dinner

Don't forget....Just Add...this!

Do you like casseroles?  Do you feel they are best for breakfasts or as a lunch/dinner meal? 

Please share any casserole recipes you have; I love them any time of day with any kind of (healthy) ingredients.

Coconut Black Bean and Sweet Potato Casserole

 No pull-up and heavy bag station today, *sigh* maybe tomorrow. But no worries, I’m excited for today’s lunch of coconut black bean and sweet potato casserole. Wow, that’s a long name, maybe I should make it an acronym…C.B.B.S.P.C; “you down with CBBSPC…yeah you know me”……never mind.


Do you ever wish you could take back things you just said? See above paragraph and know that my answer to this question is YES. Moving on now……


Ever since going to Breckenridge, CO over a week ago, I have been craving a mixture of black beans and sweet potatoes like I had when visiting there a year ago. I decided to feed my craving by making this for one of our lunches this week, and since I had a small sample of it the other day, I’m ready for the full course!

Does coconut, black beans, and mashed sweet potato all combined in a casserole and baked until a toasty brown crust forms sound good to you? Then gather the following ingredients and make it yourself; your friends, family, and taste buds will thank you.


Coconut Black Bean and Sweet Potato Casserole

Ingredients (4 – 6 servings)
1 ½ cups dry black beans; soaked overnight (about 8 hours); or 2 cans of black beans rinsed and drained
4 cloves garlic; chopped
2 medium sweet potatoes; scrubbed, skin-on and cut in 1 inch cubes
12 oz bag of frozen Marepoix blend; I get this at Kroger (mix of celery, onion, and green peppers); chopped onion would be ok if you don’t have this
16 oz bag of frozen broccoli; use whatever you have around; spinach would be good too
1/2 can of coconut milk
1 tablespoon cumin
1/4 t cayenne; I doubled this since I like the spice
3 tablespoons dried cilantro
1/2 teaspoon turmeric
2 red bell peppers; seeded and chopped
1/2 cup low sodium chicken or vegetable broth
1 whole egg
2 egg whites
Optional: 1/4 to 1/2 cup favorite salsa and/or Greek yogurt

Directions you don’t have to follow:

Heat a large sauce pan or deep skillet with a lid to medium high heat. Add maripoix or chopped onions and sweat for several minutes; add chopped garlic and cook for another minute. Add everything else except the eggs and stir well; bring to a simmer and cover. Cook covered for 30 to 40 minutes; you should be able to easily pierce potato pieces with a fork. Remove from heat and transfer to a large bowl. Let cool for about 15 to 20 minutes so you don’t cook the eggs.

I love using personal sized Pyrex dishes to bake in then just put a lid and store.

While waiting, preheat oven to 350 degrees. Add eggs and salsa and/or Greek yogurt if using. With a large fork or potato masher, mash everything together until well incorporated. Mix Greek yogurt in for a little tanginess. Transfer mixture to glass baking or casserole dish and bake for 40 to 45 minutes. The top should turn a crispy gold or brown. Remove from oven and let cool 10 minutes before serving.

I love the versatility of this dish. You can use any vegetable you want in place of what I listed and still have a tasty casserole. The coconut milk really makes for a unique flavor! If coconut is not your thing or you just don’t have any, use more chicken broth or add diced/chopped tomatoes (I use Pomi brand since their tomatoes are packed in a bpa-free container) instead.

Do you have a favorite (maybe several) dish/meal/food that reminds you of a certain time or place and you like to recreate at home? Do you change anything or keep everything exactly the same?

For me, the sweet potato and black beans did not have coconut milk and was in a burrito. I requested to have the mix in a bowl and fell in love with it like that. Since then, I have made two personalized versions, the recipe above and one I posted last year using canned tuna. I wonder what I’ll do next time; maybe for breakfast with scrambled eggs!!

What Can Make Burgers, Brownies, and Bean Dip?

Refried Beans! For the sake of convenience I buy the canned, fat free version, but you can make your own too. Just cook your favorite bean (they don’t have to be pinto) with some spices and mash with a fork or potato masher. Most restaurants serve refried beans made with lard or oil, but beans don’t need fat for flavor. Save the unwanted calories for healthier ingredients and opt for fat free.

You can find canned refried beans in both pinto and black bean varieties in most stores. I usually have one of each in the pantry to just change things up as needed. The convenience of the can is always nice for the working population. Be cautious of the high sodium content in canned foods, though, that’s one bad thing about the cans. Right after opening the can, I will put it under slow-running water and drain as much as possible a few times; every little bit helps! Here are a few of my favorite uses for mashed beans.


Bean Patties

Ingredients


1 (14 - 16oz) Can of Refried beans – Pinto or Black will do
1/2 Cup Rolled Oats or Whole Wheat Bread Crumbs
1 Egg and 2 Egg Whites
Salt, pepper, cayenne, onion powder, cilantro, cumin powder, and garlic powder to taste – I just dash some of each one until it seems like a good amount
1 Jalapeno – seeded and diced (Optional)
Chopped Chives

In a large bowl, mix all ingredients until well combined. Spray a non-stick pan with cooking oil and set to medium-high heat. Take a large spoonful of the bean mixture and set on the pan; lightly mash down to and shape to resemble a burger patty. Cook until lightly brown (about 3-4 minutes) and flip over to cook the other side. Once lightly browned on both sides, remove patty and place on a paper towel-lined plate; repeat for remaining mixture.

Use the patty to make a veggie burger (way better than the frozen store varieties) with all the toppings you would put on a beef burger. My favorite way to enjoy is to skip the bread and top with brown mustard, salsa, and a dollop of plain, non-fat yogurt; sometimes I'll add a little guacamole too....YUM! You can also slice and wrap it in a tortilla with your desired toppings for scrumptious bean burrito. Add a little low-fat cheddar or part-skim mozzarella for extra flavor.

Personal Mexican Pizza

Ingredients


1 (14 - 16oz) Can of Refried beans
Corn Tortillas
Low-fat Cheddar or Mozzarella, Shredded
Chopped tomatoes and lettuce
Cayenne, Cumin, and Onion Powder, sprinkle some of each to taste
Cilantro, fresh or dried
Salsa and Non-fat, Plain Yogurt for topping

Depending on how many pizzas you want to make will determine the amount of tortillas and refried beans needed. Pre-heat oven or toaster oven to 350 degrees. Mix the beans with desired amount of cilantro and spices and spread a generous amount over corn tortilla. Sprinkle shredded cheese, tomatoes, and lettuce as desired and place in oven for 8 – 12 minutes. If the tortilla starts to darken around the edges earlier, remove it. Now you have an easy personal pizza, just keep making more as needed. Top with salsa and yogurt.

Refried Bean Brownies

Ingredients


1 (15.5 ounce) can refried black or pinto beans
1 egg and 3 egg whites
1 Tablespoon Canola Oil
1/4 cup cocoa powder
1/4 tsp salt
1 teaspoon vanilla extract
1 ½ tsp liquid Stevia or 9 tsp granulated Stevia
1/2 cup applesauce
1 teaspoon instant coffee (optional)
1/2 cup dark chocolate chips (optional)

Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 square baking dish or just line with parchment paper. Combine the all ingredients in a blender or processor and blend until smooth; pour the mixture into the prepared baking dish. If using, sprinkle the chocolate chips over the top of the mixture. Bake in the preheated oven until the edges start to pull away from the sides of the pan, about 30 minutes.

These are a great high protein treat you don’t have to feel guilty about eating. Try your own variations with pumpkin puree or yogurt in place of applesauce for new and interesting flavors.

For something really quick that requires no cooking, just open a can of refried beans, empty into a bowl, add your favorite dip ingredients and you have a quick dip in less than 5 minutes. Common add-ins for me include cayenne (go figure), cumin, garlic powder, onion powder, cilantro, Dijon mustard, salsa, non-fat plain yogurt (just like sour cream with less calories and more protein), and even mashed avocado. There are many ways to spruce up the plain beans, but I can eat them without anything added as well.

Still looking for other uses? Add some to soups, stews, sauces, or chilis as a tasty and nutritious thickener. Make Mexican lasagna using corn tortillas as the “noodle” layers and beans as the filling. You can even mix with rice and use as a stuffing for bell peppers to treat a delight friends and family.

Beans are a great addition to any diet as supply quality carbohydrates, protein, fiber, little or no fat, and many nutrients. I hope you’ve been inspired to try one or all of these uses for refried beans; your taste buds will thank you. How do you like to enjoy beans? Whether in their whole form, mashed, or pureed, post your favorites to the comments section, I’d love to try something new!

If Batman were a bean....

....he'd be a Black Bean!  Not just because of the obvious, "Dark Knight," nickname he has, but they are both symbols of strength packed with many extras.  Maybe you are already aware of the many benefits derived from these tasty turtle beans, or you just enjoy eating them.  Either way, incorporating black (and other whole) beans is a smart choice for a long, healthy life.

Black beans are an excellent source of molybdenum, a mineral that aids in the detoxification of sulfites. Sulfites are preservatives found in foods like deli meat and canned goods. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed.


Black beans are also rich in dietary fiber, which contributes to their cholesterol-lowering benefits and low glycemic index rating. Soluble fiber absorbs water in the stomach forming a gel that slows down the metabolism of the bean's carbohydrates. The presence of fiber is also the primary factor in the cholesterol-lowering power of beans and their aid in preventing heart disease.

The Journal of Agriculture and Food Chemistry found that the darker a bean's seed coat, the higher its level of antioxidants. As such, black beans are found to have the most antioxidants, followed in descending order by red, brown, yellow, and white beans.
Black Bean
Vegetarians use black beans to replace red meat as a source of high quality protein. When combined with whole grains like barley, whole wheat pasta, or brown rice, they provide protein comparable meat or dairy without the high calories or saturated fat often found in these foods.

Black beans' contribution to cardiovascular health also lies in their significant amounts of folate, magnesium, and poylphenols. It has been estimated that consumption of 100% of the daily value (1 cup of black beans offer 64%) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%.

Black beans contain iron and manganese which are essential to the production of energy in our bodies. These nutrients also aid the body in warding off unwelcome outside intruders.

Read more on black beans' benefts at http://www.whfoods.com/.
 

If their excellent flavor wasn't reason enough, the numerous benefits should help motivate you to let black beans find a place on your plate.  I love to get canned beans and use as a quick salad topper or mix in with store bought salsa for protein in a flash.  Be cautious with the canned variety, check ingredients to ensure only black beans are in the can, and be sure to drain and rinse to remove the high levels of sodium.
 

Instead of refried pinto beans, use fat free refried black beans that are usually found canned right next to the pinto beans.  Even better, just buy canned black beans in their whole form and mash them with a fork for your own "refried" beans.  These make a great dip, spread, or base to mix with plain yogurt, salsa, and any herbs/spices you like to wow your family!  One of my favorite, Kelley's too, recipes is a one-pot meal with quinoa, canned tomatoes or salsa, and black beans mixed together with cilantro, cumin, and, of course, cayenne for a quick, tasty, healthy lunch or dinner.  This would even go great in a tortilla for a perfect vegetarian wrap.
 

Have a sweet tooth but don't want the guilt afterward?  Try black bean brownies!  You will get extra protein, fiber, and nutrients when you replace flour with black beans.  Try the following recipe as a starter, and don't be scared to change ingredients as you see fit.
 
 

 
Ingredients


1 (15.5 ounce) can black beans, rinsed and drained

3 eggs - or use 5 egg whites - or use 2 mashed bananas for vegan brownies

3 tablespoons vegetable oil - applesauce or mashed bananas can be used to replace half of this amount

1/4 cup unsweetened cocoa powder

1 pinch salt

1 teaspoon vanilla extract

3/4 cup white sugar - use 1/3 cup agave nectar or honey - or use 1 to 2 tsp liquid stevia

1/4 cup milk or dark chocolate chips (optional)


Directions


1.Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 square baking dish.

2.Combine all ingredients except chocolate chips in a blender and blend until smooth; pour mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture if using. If your mixture seems too messy or fudgy, try adding 1/4 cup of oats to your mix.

3.Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes
 
Don't wait too long to make these awesome brownies, you'll find no one will even notice they are packed with black bean protein and fiber.  I wish you all good eats!!

Getting Better and Sweet Tubers

It's taken longer than I planned for another post, but driving back from Breckenridge and fighting the infections kept me pretty busy.  I just got a call from the doctor confirming I had MRSA, which is defined on WebMD.com as:

 "Methicillin-resistant Staphylococcus aureus (MRSA) is a bacterium that causes infections in different parts of the body. It's tougher to treat than most strains of staphylococcus aureus -- or staph -- because it's resistant to some commonly used antibiotics"

A basic Google search on MRSA made me very grateful my infection was stopped earlier rather than later.  I have my wife, Kelley, to thank for pushing me to go to the doctor.....thanks Kelley! I am still trying to fully recover from MRSA on my finger and nose, but have improved a great deal.

Anyway, on to the important things.....FOOD!  I mentioned a great meal I had at a local Breck eatery called Amazing Grace Natural Eatery, with sweet potatoes, black beans, scrambled eggs, and spinach.  I wanted to post a similar recipe I am going to use to recreate this meal at home.  I figured this would be a great time to find some benefits of sweet potatoes to know how I'm helping my body as I take each delicious bite.

It turns out that sweet potatoes offer numerous benefits I wouldn't have expected.  I found the following information at http://www.whfoods.com/:

High in antioxidants - "In some studies, sweet potatoes have been shown to be a better source of bioavailable beta-carotene than green leafy vegetables." and "Recent research has shown that particularly when passing through our digestive tract, sweet potato cyanidins and peonidins and other color-related phytonutrients may be able to lower the potential health risk posed by heavy metals and oxygen radicals. That risk reduction is important not only for individuals at risk of digestive tract problems like irritable bowel syndrome or ulcerative colitis but for all persons wanting to reduce the potential risk posed by heavy metal residues (like mercury or cadmium or arsenic) in their diet."

An anti-inflammatory - Skip the Tylenol, eat sweet potato! "In animal studies, reduced inflammation following sweet potato consumption has been shown in brain tissue and nerve tissue throughout the body. "

Assists in controlling blood sugar - "Recent research has shown that extracts from sweet potatoes can significantly increase blood levels of adiponectin in persons with type 2 diabetes. Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism."

And there are studies connecting the sweet potato to antibacterial and antifungal properties as well.  Seems like something I could've used several days ago!!  Click the link provided above for an in-depth analysis on the sweet potato, very interesting and informative.

Now for the edible portion of this post.....

Most of my cooking is for lunch at work for Kelley and me, therefore, I am replacing the original protein (eggs) with tuna.  I feel eggs do not hold up very well in dishes that will be re-heated after a day or two, so using chicken, turkey, tuna, or whatever you like might work out better.

What you need for 4 servings:

• 1 medium yellow onion, chopped
• 4 - 6 cloves garlic, minced (I love garlic and use a lot of it!)
• 1 cup + 1 TBS chicken or vegetable broth
• ½ tsp turmeric
• ½ tsp coriander
• ½ tsp cumin
• ¼ tsp cayenne
• 2 cups sweet potatoes, cubed (no need to peel unless skin is really damaged)
• 6 oz frozen, whole leaf spinach, thawed
• 1 15oz can of black beans, drained
• 1 6oz can of tuna in water, I buy the "no salt added" variety
• 2 TBS chopped fresh cilantro / 1 TBS dried cilantro 
• Favorite jar of salsa
• salt & pepper to taste

1. Heat 1 TBS broth in a large stainless steel skillet. Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute. (I choose to saute in broth and add oil to finished foods since most of the benefits of oils are damaged when exposed to high temps.)
2. Add spices and mix thoroughy. Add broth and sweet potatoes. Simmer covered over low heat, stirring occasionally, until sweet potatoes are tender, about 15 minutes. Uncover to allow sauce to thicken and cook another couple minutes.
3. Press water out of spinach, drain the canned tuna, and add both to the sweet potatoes. Cook uncovered for a few more minutes to allow sauce to thicken. Add cilantro, salt, and pepper. Pour as much salsa as you would like on top. I also sprinkle more cayenne for myself since I (obviously) like it a lot. 

Here are the ingredients, minus the frozen spinach, which of course I did not have.

I opted for frozen broccoli instead, turned out good to me, hopefully Kelley will like it for lunch today!!  I know, the potatoes cooked too long and were pretty soft....but still tasty!

Enjoy and let me know your own variations!!