Recipe: Healthy “Refried Beans”

Post by Aine Davis

If you follow us on Instagram (which you should!) then you know that we post photos of Mexican dishes on a regular basis. What can we say? Vegan girls loooove guacamole.

After spending the summer in Mexico a few years ago, I fell in love with how fresh and flavourful their food is. In my opinion, there’s nothing better than sinking your teeth into a warm corn tortilla stuffed with creamy refried beans. Instead of recreating this dish with canned refried beans that are loaded with sodium, saturated fats and unpronounceable ingredients, try out this much healthier version from scratch:

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Ingredients…

  • 1.5 cups re-hydrated black beans (Follow your pressure cooker’s instructions. If you don’t have a pressure cooker, use this alternative)
  • 1 cup Spanish onion, finely chopped
  • 3 cloves of garlic, minced
  • 2 chipotle peppers, finely chopped
  • 3 limes, juiced
  • zest of one lime
  • 4 tbsp water, as needed
  • 1 tbsp olive oil
  • 1 tbsp coconut oil (For frying)
  • Salt and pepper, to taste

Directions…

  1. On medium, heat coconut oil in large pan. Add garlic and onions, then fry until golden.
  2. Remove garlic and onion from heat and place in blender or food processor. Add black beans, pepper, lime, lemon, water, olive oil, and seasoning.
  3. Process until smooth. If consistency is thicker than desired, add additional tablespoons of water and continue blending.

Serve the beans with warm corn tortillas, green onions, avocado, hot sauce and additional vegetables. ¡Buen provecho!

Alexandra’s Favourite Summer Smoothie Recipes

By contributor Alexandra Courts

Smoothies are a healthy and refreshing way to start your day. The right combination of fruits (and sometimes vegetables) will give your body the fuel it needs to push through that dreadfully long morning.

Here are some of my favourite smoothie combinations! Just pop all ingredients into a high speed blender and blend away until a desired consistency is reached.

STRAWBERRY WATERMELON LEMONADE SMOOTHIE

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Ingredients…

  • 4 lemons, juiced
  • 8 cups watermelon chunks
  • 1 1/2 cups frozen strawberries

MIXED BERRY SMOOTHIE

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Ingredients…

  • 2-3 frozen bananas
  • 1 cup frozen mixed berries (raspberries, blackberries, blueberries and blackberries)
  • 1 cup orange juice
  • 1/2 cup frozen dark cherries

ORANGE MANGO SMOOTHIE

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Ingredients…

  • 3-4 frozen bananas
  • 1 cup frozen mango chunks
  • 1 cup fresh orange segments
  • 1 cup frozen pineapple chunks
  • 1 cup orange juice

CHOCOLATE BANANA SMOOTHIE

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Ingredients…

  • 4-5 frozen bananas
  • 1 cup frozen strawberries
  • 1 cup cold water
  • 2 tbsp raw cacao powder

TROPICAL GREEN SMOOTHIE

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Ingredients…

  • 3-4 frozen bananas
  • 2 cups fresh spinach
  • 1 cup frozen pineapple chunks
  • 1 cup frozen mango chunks
  • 1 cup orange juice

Black Bean and Quinoa Burger with Purple Sweet Potato Fries: vegan, gf, sugar-free, oil-free

By Alexandra Courts

Summer is here! It’s time to fire up the grill and invite your friends over for a backyard feast. Store-bought veggie patties (as most fake meat products do) often contain gluten. By using whole foods and spending a bit of extra time in the kitchen, you can make a tasty plant-based version of the BBQ’d classic.

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BLACK BEAN AND QUINOA PATTY:

Patty Ingredients…

  • 1 standard can of black beans, rinsed and drained
  • 1/4 cup quinoa, rinsed until water runs clear
  • 1/4 cup red pepper, finely chopped
  • 1/2 cup gluten-free flour
  • 1/2 cup gluten-free vegetable broth (can substitute for water)
  • 1/2 cup mushrooms, finely chopped
  • 1 clove of garlic, finely chopped
  • 1 tsp cumin powder
  • 1/2 tsp salt

Additional Ingredients…

  • 1 package gluten-free hamburger buns
  • 1 large avocado, sliced
  • Handful of fresh spinach or lettuce
  • Ketchup, mustard, onions, pickles, whatever you want!

Directions…

  1. Bring pot of water to a boil. Cook quinoa covered on low heat for 12-15 minutes.
  2. Drain and rinse black beans, then mash beans with fork thoroughly.
  3. Combine cooked quinoa and black beans in large bowl.
  4. Add mushrooms, red pepper, flour, garlic, cumin and salt to mixture. Mix ingredients together until incorporated.
  5. With hands, form mixture into round patties.
  6. Using a lightly greased pan, cook each patty individually for 5 minutes on each side until lightly browned. If preferred, cook on barbecue instead for a smoky taste.
  7. Lightly toast hamburger buns, then serve with desired toppings.

Makes 4 servings.

PURPLE SWEET POTATO FRIES:

Fries Ingredients…

  • 4 purple yams, washed
  • 2 tsp cumin
  • 1/2 tsp salt

Directions…

  1. Preheat oven to 420F.
  2. Cut unpeeled potatoes into thin rectangular pieces. Spread out evenly on baking pan lined with parchment paper. Sprinkle cumin and salt overtop.
  3. Bake for 25 minutes until lightly browned. Flip fries halfway through baking time.

Makes 4 servings.