Tijuana Torta

 

A Mexican-style torta is just like a burrito, except the “wrapper” is a hollowed-out roll instead of a tortilla. Here it’s filled with mashed spiced black beans and a quick guacamole. Take this vegetarian version to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich. Serve with: Grilled corn on the cob or Spanish rice.

Preparation Time:  25 minutes

 

Ingredients:

1 15-ounce can black beans or pinto beans, rinsed
3 tablespoons prepared salsa
1 tablespoon chopped pickled jalapeño
1/2 teaspoon ground cumin
1 ripe avocado, pitted
2 tablespoons minced onion
1 tablespoon lime juice
1 16- to 20-inch-long baguette, preferably whole-grain
1 1/3 cups shredded green cabbage

Directions:

1. Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.
2. Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you’re left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve.

*4 servings

Per serving: 

354 calories

 9 g fat (1 g sat, 5 g mono)

0 mg cholesterol

60 g carbohydrate

17 g protein

17 g fiber

682 mg sodium

639 mg potassium.

SOURCE:  Tijuana Torta

Quick Breakfast Taco

 

A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

Preparation Time: 15 minutes

Ingredients:

2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters

Directions:

1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

*1 serving

Per Serving:

153 calories

2 g fat (1 g sat, 0 g mono)

3 mg cholesterol

15 g carbohydrate

17 g protein

0 g fiber

453 mg sodium

207 mg potassium.

SOURCE:  Quick Breakfast Taco

Grilled Peaches with Granola

I'm definitely a fan of peaches.  Generally I'm partial to all citrus or tangy fruits.  Yummy :)  Topping peaches with granola makes 'em even tastier!  

" Peaches and nectarines provide good sources of carotenes, potassium, flavonoids, and natural sugars... lycopene and lutein.  Lutein gives the red, orange, and yellow colors to fruits and vegetables.  These phytochemicals are especially beneficial in the prevention of heart disease, macular degeneration, and cancer." Learn More

Preparation Time:  10 minutes

Ingredients: 

2 peaches or nectarines, halved and pitted
4 tablespoons honey
1/2 cup granola


Directions:

1.  Spray halved nectarines with neutral-flavored cooking spray.
2.  Place flesh side down on a grill pan.
3.  Grill about 5 minutes until softened. Place on a plate and drizzle each half with honey, then sprinkle granola over top.


*4 servings

SOURCE:  Grilled Peaches with Granola

Peach

Cool Cucumber Soup Recipe

I consider myself the kind of person who likes all vegetables!  I know how difficult it is for a lot of people to woof down certain veggies.  Lucky for cucumbers they're not the ones that are usually abandoned. =)  Try out this recipe.  I find it especially refreshing during long toxic days.

Some benefits of Cucumber:

1. Cucumber is best natural diuretic known, secreting and promoting the flow of urine.

2. Helps in kidney and urinary bladder disease.

3. The potassium content of cucumber makes it highly useful for conditions of high and low blood pressure.

4.  Cucumber contains erepsin, the enzyme that helps to digest protein.

Source



Preparation Time:  20 minutes


Ingredients: 
3 cups plain nonfat yogurt
1 English cucumber (about 1 pound), cut into chunks
1 scallion, white and green parts, coarsely chopped (about 1/4 cup)
3 tablespoons chopped fresh dill, plus sprigs for garnish
Salt and freshly ground black pepper
1 medium tomato (about 5 ounces), seeded and diced
2 teaspoons olive oil


Directions: 
1.  In a blender, combine the yogurt, cucumber, scallion and dill. Pulse until pureed. Season, to taste, with salt and pepper. Ladle into individual bowls.
2.  Top each serving with 2 tablespoons of diced tomato, drizzle with 1/2 teaspoon of olive oil and garnish with a dill sprig.


*4 servings


Per Serving:
Calories 130
Total Fat 2.5 g (Sat Fat 0 g, Mono Fat 1.5 g, Poly Fat 0 g)
Protein 11 g
Carb 17 g
Fiber 2 g
Cholesterol 5 mg
Sodium 140 mg



SOURCE:  Cool Cucumber Soup Recipe

Cucumber