Burrito in a Bowl

Ok, this is not really a burrito although it does have all of the best components– minus the ones that you would not think you would never miss. It has no tortilla, no cheese, no sour cream, and does not require rice. I LOVE burritos, and this recipe TOTALLY satisfies my desires for the more authentic version. As an added bonus, I feel good after I have this one.

To start, cook up some of your favorite burrito filling (chicken, pork, carne asada (steak), beans, or even grilled vegetables). I usually make a combination of seasoned ground beef (or buffalo) and kidney beans and I always make enough so that I can have a quick lunch or simple dinner without having to cook again.

Burrito in a Bowl – serves 4

Ingredients:

“Filling”:
* 1 lb ground beef (substitute buffalo, elk, ostrich, or even turkey for a lower fat alternative)
* 1 15oz can organic kidney or black beans, rinsed and drained
* 1 medium onion, diced
* 3 cloves garlic, minced
* 1 1/2 teaspoon cumin
* 1 1/2 teaspoon chili powder or other Mexican meat seasoning
* 1 tablespoon olive oil

Other components:
* 2 cups cooked brown rice
* non-fat Greek style yogurt
* salsa (make your own or use pre-made)
* 1-2 avocados
* cilantro and minced onion for garnish – optional

Directions:
-Saute onion and garlic in a skillet over a medium heat until it is translucent and aromatic.
-Add the meat and break it up into pieces. When it is about 1/2 cooked, add the cumin and chili powder.
-Continue cooking until the meat is completely cooked. Add the beans and mix thoroughly to incorporate.
-Taste for seasoning, add salt if desired.

To assemble the burrito heat the rice and put 1/2 cup (or desired amount) in a bowl. Top with 3/4 cup of “filling”. Add a dollop of yogurt, salsa to taste and diced avocado. Sprinkle finely minced onion and cilantro on top.

Enjoy!

4-Bean Salad


This is a fabulously easy recipe that adds variety and contrast to almost any meal. It is perfect for your home-cooked meals, salads, or even as a snack. It is an excellent accompaniment to a BBQ, and a perfect pot luck dish; It is fast and easy, keeps well, and is inexpensive too.
An added benefit is that it is extremely high in fiber, a dietary component that is often severely lacking in the modern American diet. Beans are a protein rich, high fiber superfood. This recipe will help you fall in love with BEANS if you are not already!

You can cook your own beans if you would like, the finished product will be even better if you do. Canned will work just fine though. Do be sure to choose organic whenever possible!

4-Bean Salad

Ingredients:
1 15-oz can cannellini beans, rinsed and drained
1 15-oz can kidney beans, rinsed and drained
1 15-oz can garbanzo beans, rinsed and drained
½ lb green beans steamed and cut into 1 inch pieces
1 celery stalk, chopped fine
1/2 red onion, chopped fine
¼ cup fresh, finely chopped flat-leaf parsley
1/3 cup apple cider vinegar
1T honey
1/4 cup olive oil
1 1/2 teaspoons salt
1/4 teaspoon black pepper

Directions:
1. In a large bowl mix the beans, celery, onion, parsley.

2. In a separate small bowl, whisk together the vinegar, honey, olive oil, salt, and pepper. Add the dressing to the beans. Toss to coat.

3. Chill beans in the refrigerator for several hours, to allow the beans to soak up the flavor of the dressing.

Serves 4 to 8. – Keeps well for up to a week sealed in an airtight container.

Keeping Active Kids Hydrated

As the summer wares on, dehydration can be a problem, especially for children.

A number of factors place young children, and especially young athletes, at an increased risk for dehydration and various heat illnesses. First, the higher energy expenditure of young athletes means that they produce more metabolic heat. In addition, young athletes don’t sweat as efficiently as older athletes and thus cannot cool their bodies as effectively. Finally, young athletes are not as diligent about drinking fluids and their core body temperature, during dehydration, tends to increase faster. For these reasons it is essential that young athletes be encouraged to drink frequently even when they are not thirsty.

Research studies have shown that providing a cooled and flavored beverage produces greater fluid consumption among children and helps prevent dehydration. Parents should make sure that athletes arrive at practice sessions, games or competitions fully hydrated. Coaches should enforce drink “pauses” every 15-20 minutes even when athletes do not feel thirsty. Parents, coaches and the athletes themselves should watch for the “warning signs of dehydration:”

* Thirst
* Irritability
* Headache
* Decreased performance
* Weakness
* Dizziness
* Cramps
* Nausea

The American College of Sports Medicine (ACSM) provides the following guidelines for the maintenance of optimal hydration:

Before Exercise: 16 – 20 full ounces within the 2-hour period prior to exercise

During Exercise: 4 – 6 full ounces

Post Exercise: replace 24 full ounces for every pound of body weight lost during exercise.
** As a matter of practice, most people do not weigh their children before and after exercise. Rather than measuring pounds and ounces, it is better to just create a routine habit of drinking 12-24 oz after exercise, depending on intensity.

NOTE: While Sports Energy Drinks taste good, the best source of hydration is still good old fashioned water. Sports drinks are designed for strenuous activity that lasts longer than 2 hours. A regulation soccer match lasts only 90 minutes (at U19 and above). As a compromise a 50/50 mix of sports drink and water can be used. Temperature and humidity are factors, as well as initial hydration levels, so it is a good idea to be prepared with a replenishing drink for shorter efforts as well.

Furthermore, a sports drink, which consists of electrolytes (salts and minerals), sugar, and water, ideally is NOT full of artificial color, artificial flavors, too much sugar, and preservatives.
For a truly healthy, and very easy to make recipe for a sports drink, read the post “The Ultimate Sports Drink” in Electrolytes category.

Coconut Squash Soup

This is one of my all-time favorite soups. It is simple, rich, and sweet while being still light yet filling. Coconut squash soupIt was served at my local Vietnamese restaurant and I was heart broken when it closed. So, I set out to make my own soup. And who knew it would be SO easy!?

You could use any kind of winter squash although I prefer either a hubbard or a kobucha type.

INGREDIENTS:

  • 5 cups squash, peeled, seeded, and cubed into 1″ pieces
  • 1 qt vegetable or chicken broth
  • 1 15oz can coconut milk
  • 1 small bundle glass noodles, soaked for 10 min. in hot water and cut into 1/2″ pieces
  • pinch of salt or to taste
  • 1-2 tablespoon sliced scallion to garnish

DIRECTIONS:

  1. Peel and dice squash into bite-sized chunks.
  2. Simmer them for 10-15 minutes in broth until they are fork tender.
  3. Add coconut milk and simmer a minute or two more.
  4. Salt to taste.
  5. Turn off heat and add glass noodles and scallion.

Serves 4 – 6 people

Enjoy!

Turkey Patties

I am calling these patties and not burgers because they are not designed to be eaten between two slices of bread. They are delicious just as they are; on a plate, as a clean lean protein. Add some vegetables, some lentil salad, a green salad, and you have a meal that will fit in well with just about any diet plan.

Ingredients:
1.5 lbs ground turkey
1 C shredded carrot
1 small onion chopped fine
2 tsp. cumin
1 Tbs chili powder
2 tsp. garlic powder
1 tsp. salt
Season with pepper

Directions:
Mix all ingredients together well and form into patties – it will make 4 large, or 5 medium sized burgers. Cook in a hot skillet the same way you would a hamburger.