Easy Two-Bean Baked Wraps

Easy Two-Bean Baked Wraps (with a kid friendly zero spice serving)

Ingredients:

10 Whole Wheat tortillas

1 can fat free refried beans

About 2 ½ cups cooked black beans

2 8oz blocks of Sharp Cheddar Cheese

1 packet reduced sodium taco powder

Prep:

Preheat oven to 350

Slice 1 block of cheese into 8 1oz pieces, slice the 2nd block of cheese into 16 ½ oz pieces.

Make the kid friendly portion first:

Place 1 tortilla on a baking sheet. Slather about ¼ C of refried beans over it. Sprinkle about ½ C black beans over the refried beans. Arrange up to 4oz of cheese in ½ oz slices over the beans. Place another tortilla on top. If your delightful small human will only eat warm but not hot food, put this in the oven immediately and remove when the rest are ready to go in (or whenever the melty-crispy factor of the cheese meets your kid’s precise instructions of quality, whichever comes first.)

Make the adult friendly portion next:

Mix the taco seasoning into the remaining black beans with 1-2 T of water. In each of the remaining tortillas layer: ¼ C refried beans, ¼ C spiced black beans, 1 oz cheese. Fold up your wraps and place on another baking sheet. Place ½ oz cheese on top of each wrap. Bake for about 25 minutes.

Servings:

8 Adults (or 4 if you just came from Beast Club)

Children: 1 mini-Hulk, 2 average elementary kids, or 4 standard toddlers

Complements of Margaret Hansen

Tempeh Zucchini Soup

Tempeh Zucchini Soup

Ingredients

1 tbsp olive oil or butter 

4 garlic cloves minced

2 large onion , chopped 

2 lb zucchinis diced 

4 cups water

6 cubes chicken bouillon 

1 cup heavy  cream

1 cup milk 

8oz Tempeh ( cooked and seasoned to your taste)

2 teaspoons Cayenne pepper

Instructions

Heat oil in a large pot over medium high heat. Add garlic and onions, and cook for 3 – 4 minutes until they are light golden brown.

Add zucchinis, water bouillon cubes . Bring to a boil, then cover and reduce heat to medium. 

Cook for 15 – 20 minutes or until zucchini is very soft. 

Puree soup in blender and return back to pot

Add heavy cream and milk and simmer for 15 mins

Add Tempeh and cayenne pepper 

Ladle into bowls, swirl over a touch of cream if desired, a pinch of shredded parmesan, and more pepper to taste. Serve hot or at room temperature.

Complements of Daniel Roskamp.

Chicken Curry Stew

Chicken Curry Stew

Chicken Curry Stew

3/4-1 lb Chicken breast
1 cup chicken broth or stock
1 large onion chopped
1 jalapeño chopped (or bell pepper)
8oz fresh mushrooms diced
2 T of basil pesto
1 13 oz can of coconut milk
~1 t ground ginger
~1 heaping T curry powder
~1 T veg oil (I used avocado oil)
salt&pepper

Sauté veggies in oil, pesto, pinch of curry powder, and some of the broth.
Cook chicken breast (or use rotisserie), chop, and combine with sautéd veggies, seasoning, and rest of the broth.
Simmer ~10-15 mins, while stirring in coconut milk.
Add salt, pepper, and/or more curry to taste.
Enjoy!

Complements of Dani Banks.

Chili-Spiced Steak Salad

Steak Salad

3oz. Raw lean sirloin cut into thin strips.

1/4 tsp. Chili Powder

Sea salt and ground black pepper to tast

Nonstick cooking spray

2 Cups shredded red cabbage

1/8 medium avocado, sliced

2 Tbsp. Balsamic vinaigrette

Season the sirloin with chili powder, salt and pepper. Set aside.

Heat a medium skillet lightly coated with cooking spray over medium high heat.

Add the sirloin and cook stirring constantly for 1 to 2 minutes or until cooked through.

Place the shredded cabbage and a serving plate top with the sirloin and avocado. Then drizzle with Balsamic vinaigrette.

Compliments of Ray Shonk.

Peanut Butter Squash Soup

Peanut Butter Squash Soup

Ingredients

1 1/2 teaspoons peanut oil

4 cups (1/2-inch) cubed peeled butternut squash

1 cup chopped onion

8 cloves finely diced Garlic

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/4 teaspoon ground coriander

4 cups fat-free, less-sodium chicken broth

3/4 cup reduced-fat creamy peanut butter

1 small can tomato  paste

1/2 teaspoon crushed red pepper

1/4 cup chopped fresh cilantro

Heat oil in a large saucepan over medium-high heat. Add squash, onion,garlic, cummin, salt, coriander, sauté til onions soften, cover 15 minutes or until squash begins to soften. Add broth, peanut butter, tomato paste, and pepper, stirring well to combine; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes or until the squash is tender. Sprinkle with cilantro.

Complements of Daniel Roskamp