I want to share with you an idea for an easy meal. While in the Dominican Republic in February, I consumed several of this wonderful complete meal in a bowl. You could change the vegetables, change the type of beans, and/or change the type of grains to suit your tastes. They used iceberg lettuce, but I’m thinking romaine, spinach, cilantro, kale or any other green that has more nutrition than iceberg lettuce. Black beans are lovely, but if all you have on hand are white beans, or garbanzos, or kidney beans, go for it. It is so simple to take 1/2 cup of frozen beans from your freezer, run them under hot water and add. In place of the brown rice, try wild rice, quinoa, or buckwheat, whatever you have on hand.
To serve 1:
shredded greens – romaine lettuce, spinach, cilantro, kale, or a combination
hot cooked brown rice (1/2 to 1 cup for a larger serving)
1/2 cup cooked black beans, or beans of choice. (try the Black Bean recipe below)
dollop of guacamole
dollop of organic yogurt or sour cream
dollop of mild, medium, or hot salsa
toasted sunflower seeds
1. In a serving size bowl, layer greens, hot rice, then hot beans.
2. Arrange guacamole, yogurt or sour cream and salsa in three little scoops on top of the beans.
3. Sprinkle with toasted sunflower seeds.
For a family dinner, place all of the fixings on the table and let each person build their own bowl. This way you could have a choice of quinoa or rice, or garbanzos or black beans for example. Some people prefer different greens than others, so this allows individuality as well as creativity, especially for children.
Black Beans – Wrap ’em Up!
1 tbsp. coconut oil
2 cloves garlic, chopped
1 medium onion, chopped
2 tsp. chili powder (or to taste)
1 tbsp. cumin
4 cups cooked black beans, drain well if using canned
1 1/2 cups vegetable broth or chicken broth
unrefined sea salt
1 tbsp. lime juice
1. Heat oil in heavy saucepan over medium heat.
2. Add garlic and onion and cook until golden.
3. Stir in chili powder, cumin and stir and cook 1 minute.
4. Add the beans and the stock and simmer for about 15 minutes, adding a bit more stock if necessary to moisten.
5. Season with salt, lime juice and more chili powder if desired.
May use in the above recipe for bean bowl, or on a whole grain wrap or pizza.
Black beans are loaded with nutrients, so make a big batch of this and freeze in small containers for quick meals.
Thank you to any new subscribers to my blog. Please check the archives for many tasty recipes that are not in my books.
I invite you to let me know what works best for you when introducing new ideas to your children.
Blessings and Happy Eating!
Author, Speaker & Registered Nutritional Consultant