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Posts Tagged ‘avocado’

My sister, a vegetarian, loves the bean and cheese burritos we ate growing up. A flour tortilla spread with canned refried beans, sprinkled with grated Tillamook cheddar, micro waved for a minute and rolled up. An easy recipe even my sister can make! (Just kidding, Diana!) Very simple and ingenious, but I associate canned refried beans with the taste of vomit. I just can’t stand them. I also prefer to stay away from shortening-filled, white flour tortillas. I love corn tortillas, which typically consist of just corn masa, water and salt, but sometimes I just want a burrito.

I decided to try a fat-free whole wheat tortilla recipe with my kind of ingredient list: short! Just whole wheat pastry flour, water and sea salt. The fewer ingredients and steps included in the recipe, the more likely I am to try it. If you love store-bought white flour tortillas, this recipe may take some getting used to. I love the nutty taste of whole grain products; I will always choose whole grain over white when presented with an option. So, this recipe worked out perfectly for me. Simple, quick, easy and no added fat.

Finish off the tortilla with some of my favorite items: pinto beans, queso fresco, and avocado pico de gallo. A yummy, slightly more time-consuming version of the menu staple of my childhood. Not that time-consuming if you think ahead though! I soak the beans overnight, cook a large batch, and use them throughout the week in many applications. I can do that, because of my love of beans, but cooked beans also freeze well if your family or stomach complains of bean overload. The rest really comes together quickly, although I am less likely to attempt the long versions of these items during hot summer days. The less I turn on the oven or stove top, the better. Prepare for many blog posts involving green salads and fresh fruit during the summer!

Whole Wheat Flour Tortillas

Yields about 4 large tortillas

1 1/2 cups whole wheat pastry flour

1/2 to 3/4 cup water

1/4 tsp sea salt

Directions

In a large bowl combine the flour and 1/2  cup of water. Mix well. Add more water if needed, to get the mixture to a dough consistency. Knead the dough on a floured surface until it is soft. Make it into balls (4 to 6 depending on size). Roll each ball out as flat as possible on a floured surface.  Meanwhile, heat a large sauté pan over medium high heat. Add the rolled out tortilla to the pan and cook for about 45 seconds to 1 minute or until it is bubbling and starting to brown. Then turn it over and cook for another 45 seconds. Wrap each tortilla in a clean kitchen towel as soon as it comes out of the pan.  Serve immediately. These tortillas are better freshly cooked, they don’t reheat as well.

Fill with warm, cooked pinto beans, queso fresco and avocado pico de gallo. Enjoy!

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A month straight of Oregon rain really starts to get depressing after a while. I actually love the rain (as long as I’m not stuck walking in it!), a good thing considering where I live. I can’t stand hot weather, and the more rain I see, the longer I get to avoid hot, sweaty, sleepless nights. But, after a dreary May filled with windstorms and flooding, the sun finally burned through the clouds and even I rejoiced.  I ignored the pile of soaked socks in the laundry basket and skipped past the sink of dirty dishes. I could not stay inside on such a lovely day. No, today needed celebration, sun and food. Time for a picnic. The refrigerator still bulged with leftovers from the Mexican fiesta we threw for my boyfriend’s family, so I decided on a menu not involving the traditional sandwiches and salads. I grabbed as many ingredients from the refrigerator as I could, and chopped them up into a couple different salsas. A bag of organic corn chips, a couple of bottles of water, and a picnic table next to the river completed the meal. We feasted on avocado pico de gallo, mango-radish salsa, tomato-cucumber salad, and slices of juicy mango. Yes, my boyfriend asked for meat as I pulled the food from the cooler, but as he polished off the last salsa-topped chip, he admitted he did not even have room for a chicken wing. The sun continued to shine as we walked along the river and as I took some time to photograph the nature around me. A wonderful day, a wonderful meal, and a small dent in the products in the refrigerator. A very productive and mood-lifting day!

Avocado Pico de Gallo

Yields about 3 cups

1 avocado, peeled and small diced

4 roma tomatoes, cored and small diced

1/4 cup minced red onion

1/2 jalapeño, seeded, stemmed and minced

2 Tbsp minced cilantro

1 tsp olive oil

Juice of 1 lime

Sea salt and black pepper to taste

Combine all ingredients and serve immediately.

Mango-Radish Salsa

1 mango, peeled, and small diced

4 large radishes, stemmed and small diced

2 Tbsp minced red onion

2 tsp minced cilantro

1/2 jalapeño, minced

1/2 tsp olive oil

Juice of 1 lime

Sea salt and black pepper, to taste

Combine all ingredients and serve immediately.

I added 1 diced roma tomato to this when I made it, but I prefer it without. I just needed to use up some tomatoes fast!

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I grew up in the land of canned beans. Black beans, re-fried beans, pinto beans, kidney beans, great northern white beans, even green beans, all from the can. I helped my mom can peaches, pears, cherries, green beans and plums in the summer heat. We took out our frustrations on large batches of strawberries, blackberries and raspberries, smashing them into submission with generous quantities of sugar for homemade freezer jam. We peeled and sliced apples in the fall for homemade chunky applesauce and my mom’s famous apple pies. So much work, but so worth it. My mom conquered these challenges with grace, but found dried beans intimidating. She found them too time consuming (right, homemade canned pears take no time!), and thought they never tasted right. Funny to me now, that such a simple ingredient can scare even those with the greenest thumbs and greasiest elbows. Now, guess my favorite kitchen staple. Yes, dried beans. So versatile, tasty, nutritious, satisfying and inexpensive! Even my mom no longer fears cooking this wonderful nutrient source.  Currently, black beans, pinto beans, great northern white beans and pink beans all line my shelves. If I cook the beans myself, I control the amount of salt and flavorings added, not some giant corporation. I can cook the beans with onions and garlic, and let them absorb all the wonderful flavors. Just don’t add salt or anything acidic (tomatoes, vinegar, lime juice, etc . . .) until the last five minutes of cooking, after the beans soften. Salt and acid toughen the beans if added too early. Smash pinto beans with sautéed onions and garlic for homemade re-fried beans not even close to the canned variety that always taste like vomit (at least to me). Puree navy beans with roasted garlic or roasted red peppers for a delicious mayonnaise replacement. Stir great northern white beans, spinach and homemade pesto into chicken soup instead of  pasta. So many possibilities, I never need to make the same recipe twice. My latest bean adventure includes homemade tomatillo salsa, diced tomatoes and avocados, cilantro, green onion and queso fresco. Serve with chips for a yummy dip, or on top of spinach leaves for a cold taco salad. If your bean fear stems from a less than desirable side effect (to put it nicely!) that only means you need to eat more beans! Believe me, the more you eat, the more your body builds up a tolerance to them. So, step away from the canned food aisle and into the land of heavenly, homemade beans.

Pink Bean and Tomatillo Salsa Salad

Yields 6 to 8 servings

1 cup beans (I used pink beans, but pinto beans or black beans work too)

2 garlic cloves, peeled and crushed

Cover the beans with water and soak them overnight. They will expand, so make sure to use plenty of water and a large container.  Drain the beans and rinse them well. Place them in a large pot and cover them with water. Add the garlic cloves. Bring the water to a boil over high heat, reduce the heat to medium low, and cook them at a fast simmer for about 45 minutes, or until the beans are tender. Add salt and pepper to taste, and continue cooking for 5 more minutes. Drain the beans, but do not rinse them. Discard the garlic. While the beans are cooking, prepare the tomatillo salsa.

Roasted Tomatillo Salsa

1/2 lb tomatillos, soaked in water and husks removed

1 clove garlic, peeled and crushed

1/2 bunch green onions, washed and roots removed

1/4 bunch cilantro leaves, washed

1/4 cup water

salt and pepper to taste

Preheat the oven to 350 degrees F. Roast the tomatillos and garlic on a rimmed baking sheet for about 15 minutes, or until tomatillos soften slightly and change color. Remove from oven and cool briefly. Puree the tomatillos, garlic, green onions, cilantro, water and salt and pepper until smooth. Pour the warm salsa over the warm, drained beans, and refrigerate until cold. Combining the salsa and beans while they are still warm lets the beans soak up more flavor. While the beans are cooling, prepare the rest of the salad ingredients.

1 poblano pepper

2 roma tomatoes, diced 1/4 inch

1 avocado, peeled and diced 1/4 inch

1/4 bunch cilantro, minced

1/2 bunch green onions, thinly sliced

6 oz queso fresco (1/2 of a wheel)

Roast the poblano pepper under the broiler, turning occasionally until the skin is black and blistered. Immediately put the pepper in a plastic bag and refrigerate until cool enough to handle. When cooled, peel off the blackened skin and remove the stem and the seeds. Cut the pepper into 1/4 inch dice. Combine the diced pepper, tomato, avocado, cilantro, green onions, and queso fresco with the salsa-marinated beans. Adjust seasoning to taste with salt and pepper. Serve with corn chips.

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