Monday, March 31, 2008

Whole Wheat Flour Tortillas

The past three recipes are from that same friend Lila.
I usually make at least double portion and save the rest for another day.


1.     2c. whole wheat flour

2.     1 ½ tsp baking powder

3.     1 tsp salt

4.     1 ½  tsp.  oil

5.     1 c. or more lukewarm water


1.     Mix all the dry ingredients together then add oil and water.  The mixture should be sticky. Transfer the mixture on a floured surface and knead well until the dough is no longer sticky. The dough should be as soft like an earlobe. If not add more warm water and knead well. Cover the dough with a damp towel and let it rest for 15 minutes.

2.     Divide the dough into several balls (the size it's up to you) and cover them well for 15-30 minutes. 

3.     Roll out each ball from the center into thin circle. If it's sticky add a thin layer of flour on the rolling pin and surface you are working with.

4.     Warm a dry griddle (don't add oil) over medium high heat. Cook the tortillas for 30 seconds on each side or until the dough looks dry, started to form layers.

5.     Wrap the cooked tortillas in a dry clean napkin(towel)


*You can cook 3-4 or more tortillas at the same time if you have a griddle or you can use one or two large cast-iron skillets at the same time



Broccoli, Apples, and Red Onion in Honey-Mustard Marinade

If you are not going to serve this right away, you can leave out the apple slices and add them just before serving


1.     1 ½ lbs of broccoli

2.     2 tbsp  cider vinegar*

3.     2 tbsp  Dijon mustard

4.     ½ tsp minced garlic

5.     ¼ tsp salt*

6.     2 tsp honey*

7.     1-2 tbsp extra virgin olive oil*

8.     ¾ thinly sliced red onion

9.     1 or 2 tart apples, sliced

10.  Freshly ground black pepper, to taste



1.     In a bowl, whisk ingredients 2-7 together.

2.     Cook cut broccoli into a water boiling pot for 1-2 min, or until the broccoli turn bright green. Meanwhile put thin sliced onion in a large colander then pour cooked broccoli over it, then run cold water over until the vegetables cool down.

3.     Transfer the vegetables into a serving bowl and add sliced apples and black pepper to taste.  Pour the sauce mixture over and toss well. Serve cold or at room temperature.

*These are optional. You can also use about 3-4 tbsp apple juice with Dijon mustard instead of salt, cider vinegar, honey and olive oil. At home, I use Dijon mustard and apple juice and maybe a drop of olive oil for dressing. Add almonds or other nuts if you like.

Black Bean Enchilada Casserole

My friend Lila made this for a ward brunch.  By the end of the activity, a 15 year boy was scraping the bottom of the pan to get the crumbs he liked it so much. It's really yummy and I don't want to lose the recipe!
This recipe can be made with Whole wheat flour tortillas rolled up Enchilada style. I made this dish into two 9x13 baking pans save one in the freezer for another day.


1.     2 pkgs of yellow corn tortilla or whole wheat flour tortilla *

2.     2 cans of black beans*

3.     1 can of unsalted corn

4.     1 medium onion

5.     3 green bell peppers(or broccoli)

6.     2 pkgs of bottom mushroom

7.     1 can of tomato pasta sauce

8.     1-2 cups of chopped cilantro

9.     Pinch of salt, garlic powder, and black peper (optional)


1.     Blend the black bean with its juice in a blender until creamy.

2.     In a pan, sautee the diced onion with a bit of oil for few minutes or so and spoon it out and set aside.*

3.      In the same pan, sautee the diced bell pepper, mushroom, and corn with its juice, add a bit of salt, black peper, and garlic powder(optional) then add about ½ cup of water, cook until tender.

4.     Spoon a thin layer of pasta sauce on two 9x13 baking pans, then lay  ¼ of tortillas evenly on each pan. Then another thin layer of sauce on the tortilla.  After that, add ½ of sauteed mixture including onion(save the juice for later) then black bean evenly on the layer.  Finally lay rest ¼ of tortillas on each pan, pour sauteed veggie juice on each pans, then add ½ of remaining pasta sauce on the top. Make sure all the tortilla is soaked in the sauce and juice.

5.     Bake 375 uncovered for about 40 minutes.  The top should feel a bit crispy but soft underneath of layer.  Add cilantro before serving.


·        If you'd like to use homemade mushed black bean just blend the cooked bean with its own cooked juice and seanson with a bit of salt, garlic and onion powder.  The mushed bean should be creamy.  I made a lot of this and save it in the freezer for eating with brown rice or tortilla.

·        You can omit direction 2 and sautee the onion together with other veggies to save time. But I found it gives the dish more flavor if you cook it seperately.

Sunday, March 23, 2008

Hard-cooked eggs

Gently place 1 dozen eggs in pot. Cover with lots of water. Bring water to a rolling boil. Remove from heat, and let sit in water for 15 minutes. Gently drain eggs and rinse with cold water. Dye (if desired), peel, and enjoy.

Thursday, March 13, 2008

Black Bean Lettuce Bundles

I liked this because it replaces the tortillas with Romaine Lettuce. I did serve tortillas for the rest of my family. I thoroughly enjoyed the crunchiness of the green pepper in the dish. Also, by placing the lettuce on the table whole, my 2 year son hit a milestone and ate lettuce for the first time in his life!
2 c. black beans
1/2 large avocado, mashed
1/2 green pepper
3 scallions
1/3 c. cilantro
2 T. lime juice
1 tsp. cumin
1/3 c. mild salsa
8 large Romaine lettuce leaves
Mash together the beans and avocado.  Add remaining ingredients. Serve bean mixture in lettuce leaves like a tortilla.

Bean and Kale Scramble

I cooked this one up for my husband the other night. When he came home from work and saw what we were having he was very hesitant. However, after he ate it all he said how he was pleasantly surprised by the dish.  So, if you are adventurous and willing to give kale a chance, this is a great dish to try.
Serves 3
8 cups kale (about 2 bunches), chopped
1/2 cup sun-dried tomatoes (I don't like them, so I used 1 fresh tomato, I could have used more)
1 medium onion, finely chopped
1 cup shiitake mushrooms, coarsely chopped
3 cloves garlic
water, as needed
1 T. no salt soup base or seasoning
1 cup canned, beans, no salt, any type, reserving liquid
1 1/2 T. of a sweet vinegar like raisin (I used red wine vinegar since that was all I had)
1 T. Dijon mustard
red pepper flakes, to taste
pasta sauce, as desired
1/4 cup any type of nut, chopped
In a large skillet, water saute the kale, tomatoes, onion, mushrooms, and garlic in a little water over medium heat for 5 minutes, adding water as needed so it doesn't scorch.  Add bean liquid, soup base, and enough water to keep from scorching.  Cover and steam for 10 minutes.  Add the beans, vinegar, mustard and res pepper flakes, then cook for 3 more minutes or until mushrooms are tender and liquid cooks out.
You can also top with some pasta sauce and a sprinkling of nuts. I used pecans. I will definitely make this meal again.

Monday, March 10, 2008

So . . . let me tell you abou these recipes and why they ended up on Neen's Bean's blog, posted by me . . . . I am not a traitor :)

Neen's Bean's was doing a health class the past seven weeks. A ton of people came who were interested in changing their diet and improving their workouts. I went for moral support for her and to have a good time. The classes were awesome. Along the way, I signed up for dr. Fuhrman's website. He has a fantastic recipe data base, including making desserts without white sugar. It's great! So for the last class, I made these two desserts and they were huge successes. There was not one piece of either one left. I personally prefer the Gingerbread Cake, however, the men seemed to prefer the Banana Cream Pie. Both were exceptional. Everyone wanted the recipe so I posted it on Neen's blog for the other people in the class. Neen's gave me privileges to post on her site because she is overwhelmed with recipes (from those in her class) she needs to type in, so I'm helping her. She's trying to collect a huge data base of recipes so we can have a variety of super healthy food to eat. I didn't even feel guilty when I ate these desserts. Turkey Legs loves the cake plain without anything on it. He has requested it as a snack on a winter hike he is going on. I don't mind because it's healthy enough to eat for breakfast or lunch or dinner . . . . .
PS I did buy a Vita-Mix and it's the best appliance in the world!

Healthy Gingerbread Cake
Serves: 8
Preparation Time: 40 minutes

2 cups whole wheat pastry flour
1 teaspoon baking powder
2 teaspoons baking soda
1/4 cup date sugar (substitution: puree twice as many dates)
1 cup pureed pineapple
1 banana, mashed
1 cup applesauce
2 teaspoons ground cinnamon
3 teaspoons ground ginger (I only used 1 teaspoon)
1 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1 cup chopped walnuts
1/2 cup currants1 cup peeled and shredded carrots
1 cup peeled and shredded beets

1 medium butternut squash, peeled and cut in chunks
1/2 cup date sugar (substitution: puree twice as many dates)
1 cup carrot juice
1/4 cup lemon juice
2 teaspoons lemon zest
1/4 teaspoon lemon extract

1 1/3 cups macadamia nuts, unsalted
1 cup soy milk
2/3 cup pitted dates, preferably Medjool (soft and plump)

Preheat oven to 350 degrees. Mix flour, baking powder, and baking soda in a bowl. In a larger bowl, beat date sugar, pineapple, mashed banana, and applesauce together. Stir in spices. Add the flour mixture along with the chopped walnuts and currants. Now, add the shredded carrots and beets. Mix well. Spread in a nonstick 9 X 9 inch baking pan. Bake for about 50 minutes, or until a toothpick inserted into the center comes out clean. Serve with Warm Butternut Lemon Sauce and Macadamia Cream.

BUTTERNUT LEMON SAUCE - Cover and simmer squash and date sugar in carrot juice about 15 minutes or until tender. Puree squash with carrot juice, then add lemon, lemon zest, and lemon extract. Keep warm and drench warm cake with it.

MACADAMIA CREAM - In Vita-Mix, Blendtech, or other powerful blender blend all ingredients together until smooth and creamy. Place dollop over sauce drenched cake.source:

Banana Cream Pie

This is so yummy! For the raw tahini I blended in sesame seeds. I don't have the medjool dates, so I added twice as many pitted dates. This may be a little too sweet, but everyone liked it. Enjoy!
Serves: 8
Preparation Time: 30 minutes

1 cup oats
1/2 cup unsweetened soy milk
3 tablespoons raw tahini1 very ripe banana

2 very ripe large bananas
1/2 cup unsweetened vanilla soy milk
12-15 medjool dates
1/2 avocado, peeled and pitted
4 large romaine lettuce leaves (or other lettuce)
1 tablespoon ground flax seed (optional)
1 teaspoon raw sunflower seeds (optional)
1 teaspoon unhulled sesame seeds (optional)
1 teaspoon chopped walnuts
1/2 teaspoon vanilla extract

1/2 cups raw cashews
3/4 cup unsweetened vanilla soy milk
8 medjool dates
unhulled sesame seeds (optional)

Preheat oven to 350 degrees.

CRUST: Blend oats into a flour. Blend banana. In a bowl, thoroughly combine blended oats, banana, tahini, and soy milk. Spread dough in a glass pie dish until bottom and sides are covered. Bake for 10 minutes, then remove and cool.

FILLING: Blend all ingredients in a high-powered blender. Spoon mixture into pie crust and bake for 40 minutes. Let cool.

CREAM TOPPING: Blend cashews, soy milk, and dates together in a high-powered blender. Spoon over entire surface. If desired, sprinkle with sesame seeds. Refrigerate.source:

**I made this again and it tastes even better if you put bananas on the bottom of the pan then add the filling. I also used almond extract instead of vanilla for the cashew topping and it was fantastic!