There are a growing number of diet choices that promote healthier eating. Common among several of the most-well known diets (e.g., paleo, Mediterranean, vegan), is an emphasis on the consumption of plant-based foods (sometimes alongside animal protein, sometimes without), and the avoidance of added sugar, refined grains, and ultra-processed foods. There is increasing evidence that consuming more plant-based foods is beneficial to our overall health, especially our immune system health. There are also data indicating that consuming more plant protein than animal protein is healthy for both ourselves and the environment.
Here is another post in my world famous Beans for Breakfast AND Electronic Sticky Note series. Honestly, I’m just surfing the Internet looking for bean recipes to make when the temperature outside will be 106 degrees F and I don’t want HOT beans. Note for new visitors to this blog:
I do eat beans for breakfast on occasion and
An electronic sticky note is a Memo to Self with links to websites for recipes to try as I expand my bean recipe repertoire.
Tight supplies have helped push U.S. retail prices higher. Chickpeas on U.S. grocery shelves jumped 12% from last year, nearly 17% higher than prior to the pandemic, according to the most recent NielsenIQ data. Hummus prices have increased 6.9% since 2019.
The past week has been one of those terrible horrible no-good weeks that hit the checking account hard. I won’t list all of the things that stopped working but one thing hurt the most.
The side by side refrigerator/freezer died. I think this appliance was over 30 years old. it functioned as our second unit, a place to keep drinks cold and to stock up on frozen foods to prepare for the future food shortages and higher costs. Buying mass quantities of frozen vegetables as a hedging strategy against higher prices works well until your freezer dies.
I managed to STUFF a large number of frozen bags into our primary freezer. But I have to cook and eat a large number of these frozen bags of goodness to make room. So I started with a bag of spinach.
2 tablespoons extra virgin olive oil
1/2 large sweet onions sliced thin
8 oz white button mushrooms sliced thick
2-3 garlic cloves minced
12 oz frozen cut leaf spinach
salt and black pepper to taste
1 tablespoon butter
Heat olive oil in a large nonstick frying pan over medium high heat.
Add mushrooms and saute for five minutes. When browned…
Add onions. Reduce heat to medium. Saute for five minutes. When browned…
Add garlic. Saute for one minute.
Add frozen spinach (no need to defrost). Saute for 15-20 minutes. You want the spinach to be drier but not too dry.
Add butter, salt and pepper to taste.
You are done. Now decide what you’re going to do with this stuff.
What to do?
Quesadillas
Omelette
side dish
mix with ricotta and Parmesan cheeses for stuffed shells
or lasagna
melt some cheddar for a quick sandwich/tortilla filling
toss with pasta for a quick meal
open a can of white beans, drain/rinse and mix with broth for a quick soup
The primary reason for weight regain is biology. The brain defends against weight loss because of an old biological play book. If our ancestors lost weight, it was not to look good for a wedding or because of bathing suit season. Back then, weight loss was either because of illness or an interrupted food supply. Simply put, defending against weight loss was defending against death.
No surprises this time. Â I make these tacos differently now. Time for another revision.
The Beans
1 15-ounce can organic low sodium black beans, drained, rinsed
1/2 teaspoon ground cumin (maybe more)
2 teaspoons extra virgin olive oil
1/2 medium sweet onion, thinly sliced
1/2 medium size lime juiced
1 large clove garlic minced
pinch oregano, dash celery salt (trust me on this one)
The Slaw
1 14 ounce bag cabbage slaw mix
1 tsp dried cilantro
onion and garlic powders, a dash apiece
salt and pepper
juice of 1.5 limes
2-3 T extra virgin olive oil
2-3 T honey
Taco Things
4 white or yellow corn tortilla shells, crispy
1/3 cup crumbled feta cheese (cheddar is OK too)
Your favorite hot sauce or salsa
 Drain and rinse the black beans, set aside.
In a small saucepan, saute the onion on medium flame until soft and slightly browned. Add oregano, cumin, and garlic. Saute until the spices are fragrant, about a minute or two.
Add the well drained black beans. Â Add juice of half a lime. Heat until warmed through. Â Mash the beans with a spoon but leave some beans whole and chunky. Season with celery salt. Set aside.
The Slaw
In a medium mixing bowl, whisk the olive oil and juice of 1.5 limes. Â Mix in honey. Add olive oil to create a smooth dressing. Season to taste with onion/garlic powders, salt and pepper. Â
Add the cabbage slaw mix. Â Mix well, adjust for seasoning, and set aside.
This recipe will make enough for 4-6 tacos. If you need more servings, double the bean recipe and buy more taco shells. You will not need to double the cabbage slaw portion. You’ll have plenty.
Construct your tacos. Â
TIPS –
We recently discovered La Tiara authentic Mexican taco shells from Gladstone Missouri. Â Yeah, I was thinking the same thing as you until I tried these shells. Â Use bagged sliced slaw for pure convenience. Â Fresh cabbage? Only if you have the time and eschew convenience. Fresh avocado would be nice. Beer is also a perfect side dish for these tacos.
Sold at stores nationwide. Many types and sizes were recalled, including creamy, crunchy, natural, and reduced fat.
Lot code numbers 1274425 through 2140425. Four of five (80%) sick people reported eating different types of Jif brand peanut butter before getting sick.
This is another post in my world famous Beans for Breakfast series.
I post links like this to remind readers no one can possibly teach you everything. There is a ton of information on the internet to research and read to improve your food and nutrition knowledge. But you have to take the time and be motivated to find solid, good information. Avoiding fad diets would be a good thing too.
