{5 de MaYo: Mexican recipes roundup}

Healthy, Happy & Whole’s Mexican food obsession: So by now you’ve probably noticed how we loveeeee Mexican food…how do I love thee? Let me count the ways… Well first of all it’s so visually appealing. Home cooked mexican can be … Continue reading

{Home-made refrito and simple veggie tacos}

  {Healthy Vegan Refrito} Summary:  Refrito translates to refried beans. This creamy mexican side is usually made by cooking beans along with some other ingredients in LARD or some  other form of animal fat. Yup. Some chefs even add other … Continue reading

{3-bean stovetop chili: one pot, super easy, perfect for a football weekend}

{3-bean stovetop chili: one pot, super easy, perfect for a football weekend}

Summary:  It’s football season. Guy gatherings usually consist of pizza, hot wings, fries, burgers, or other pieces of greasy meat…so what can you bring to stay healthy? A chili….Now guys won’t complain. This recipe serves 6 people. These chili bowls … Continue reading

{Sweet, Salty & Citrus filled Stuffed Sweet Potatoes}

Summary:  I have a confession to make. For the past weeks I’ve been eating lunch, occasionally from a truck outside my hospital…Yes a truck! But it’s either that or fast foods, so I opted to try out this truck which … Continue reading

{Earthy Bean Salad}

Summary: 

This is a super easy and quick recipe  with a lot of potential. I’ve made lettuce wraps, whole wheat burritos, cheesy bean quesadillas, served it with brown rice, with pasta, and as an appetizer or snack with corn tortilla chips. Bottom line – it is great to make it at the beginning of the week so you have a great base for any meal during your hectic week. Beans are cheap, healthy, and a great item to keep stored in your pantry. Plus they are a great PLANT BASED, lean protein source. Want a shortcut? “Brad’s Organic” even sells pre-mixed canned beans that are a great way a smaller portion of this salad. All you’d need would be 1 can, and condiments to taste!

Ingredients:

1 can black beans
1 can white beans
1 can kidney beans
1 small white onion, chopped
1/2 cup red cabbage, finely chopped
1  tbsp. apple cider vinegar, you can use regular vinegar too or experiment with balsamic
2  tbsp. extra virgin olive oil
1 tsp dill
2 tbsp. fresh parsley, washed and chopped
salt & pepper, to taste
1 tsp lemon juice, optional

Directions:

1. First drain and wash the canned beans. Place in a large mixing bowl or topperware.

2. Chop the onion, cabbage, and fresh herbs. Add to the mixing bowl.

3. Now add the olive oil & vinegar. Finally season with salt and pepper.

4. Serve with multigrain crackers, lettuce to create wraps, tortilla chips, etc!

NOTE: if desired add a can of chickpeas and drizzle with more olive oil. You can also use any other bean type you like. Use what you have available!

Mock risotto with black beans

Summary: 

This savory dish is perfect by itself as a quick weeknight dinner, done with leftover rice! However, the complex savors make it worthy of company. It would go excellent with any savory piece of protein such as fish, chicken or lean beaf.

Ingredients:

  • 2 cups of leftover rice (I prefer Texmati or brown rice)
  • 1 can of black beans
  • 1 small onion, thinly sliced
  • mushrooms, half a pkg
  • 1/2 cup parmesan or pecorino cheese
  • truffle oil, a drizzle
  • basil leaves or spinach, for garnish

Directions:

1. First slice the white onion thinly and caramelize it with some olive oil on medium heat. Meanwhile chop the mushrooms (to the preferred size). Add them along with the onions. Add the can of black beans with their juice. Season with salt and pepper to taste. This should take about 5-8 min.

2. When the onion and mushrooms have reduced in size, add the leftover rice and stir well. Switch to low heat. Cover with a lid and wait 10 min for the flavors to incorporate.

3. Meanwhile shred about 1/4 cup to 1/2 cup of parmesan cheese. Add to the rice, stir and cover.

4. For a little extra taste, drizzle a small amount of truffle oil. As garnish add some diced fresh basil leaves (or minced spinach for added nutrition and that lovely hint of green). Adjust seasoning if necessary.

TIP – for a lighter version: skip the truffle oil and add only 1/4 cup of parmesan cheese.