By Meg Wolff author of “Becoming Whole”
The secret formula to robust health and a healthy heart is right under
your nose – literally! The secret is in the food you eat.
I was inspired to do an article on burritos after posting one on my blog with a great response. Beans are a good alternative to meat as they are high in protein and fiber, contain no saturated fat, are lower in calories compared to animal protein and cost much less. If you are trying to cut back on your animal protein, burritos are a nice way to make bean eating fun!
Burritos can be quick, easy and fun to make. Everyone finds a combination that they like! My husband Tom and I like to experiment with different ingredients while on vacation with his family in the summer.
Here are three of our favorites:
1 package (8) large, organic whole-wheat or corn tortillas (see below)
1 cup black beans and 1-cup pinto beans (see below)
Cooked organic brown rice (see below)
Chopped Bubbie’s Brand cucumber pickles
Thinly sliced lettuce
Tofu sour cream (see below)
Chopped avocado (optional)
Beans: Rinse pinto beans and black beans and soak overnight covered with water. Drain beans. Fill pan with water to cover by one inch. Bring to a boil on high flame. Cover. Simmer 1 hour. Add a 1/2-teaspoon of sea salt. Cover and cook 15 more minutes. (No time to soak the beans? No problem – canned organic beans work well, too!)
Boiled brown rice: For 1 cup of rice, use 2 cups of water and a pinch of sea salt. Bring to a boil, cover, and simmer on low heat for 1 hour.
Tofu Sour Cream: Bring 1-pound tofu (1 package) to a boil in 2 inches of water. Boil 5 minutes. Drain. Add washed and chopped bunch of cilantro. Blend in a food processor with juice of half a lemon or lime.
To steam tortillas: Add an inch of water to a large pan. Boil water to steam. Place colander or steamer basket inside the pan. Place tortillas, one at a time, in the colander or steamer basket for about 1 minute (or until soft).
To build burrito: Place the soft tortilla on a plate. Spread a spoonful of tofu sour cream thinly on tortilla. Spread some of the combination pinto/black beans over sour cream. Spread rice over the beans. Sprinkle avocado down the center of the tortilla, along with lettuce and chopped pickles. Roll up tortilla… and enjoy! Serves 8.
Optional: Add additional tofu sour cream and a tablespoon of salsa before rolling.
1 cup of black beans
Cooked organic brown rice
Parsley or green onions, chopped
Pressed salad (see below)
Tofu sour cream (see recipe above)
Miso-Lemon-Sesame dressing (optional, see below)
Corn or whole-wheat tortillas (optional)
1/2 cup sliced cucumbers
1/2 cup Napa cabbage, sliced
1/2 cup red radishes, sliced
1/2 cup celery, sliced
(1 teaspoon sea salt per cup of vegetables)
Mix vegetables with sea salt in a large bowl and gently massage until they begin to wilt, turn shiny and release liquid. Place a plate on top of the vegetables inside the bowl to cover. Place a weight on top of the plate to exert pressure. Allow to sit 20-30 minutes until a significant amount of water is released from the vegetables. Discard pressing water. Rinse so that the vegetables don’t taste salty.
2 tablespoons toasted sesame seeds
1 teaspoon of white or barley miso
2-3 teaspoons fresh lemon juice
1/4 cup of spring water
Grind seeds in suribachi (Japanese mortar and pestle) or a coffee grinder. Dissolve the miso in water and add lemon juice. Mix with crushed seeds.
To build tortilla: See above recipe. If you omit the tortilla, layer brown rice, beans, pressed salad and dressing. Top with tofu sour cream, parsley or green onions. Serves 6
1 package organic whole-wheat or corn tortillas
6 medium potatoes, washed and sliced (keep skin on)
1 16-ounce package of Gimme Lean brand “sausage”
1 onion, chopped
1 tablespoon of olive oil
Spring or filtered water
Put potatoes in a large pot, cover with spring or filtered water, and bring to a boil on high flame. Add a pinch of sea salt, cover, turn flame to low, and simmer 15-20 minutes until cooked through but still firm. Drain. Cut potatoes into smaller squares.
Heat olive oil in a cast-iron skillet and add chopped onion and a pinch of salt. Cook 1-2 minutes. Add crumbled “sausage” and cook 10 minutes until browned. Add potatoes to skillet and cook 10 more minutes, adding a little more oil if necessary. Season with salt (and pepper if desired).
Steam tortillas as described above and spoon mixture onto tortilla. Top with a small amount of salsa and roll. Serves 6-8.
We eat our tortillas with a steamed green and other assorted vegetable. Have fun making and eating these delicious entrees for breakfast, lunch or dinner! And, let me know how you liked them. I can post your comments or questions on my blog. So feel free to visit at: www.becoming-whole.com. I look forward to hearing from you!
Meg Wolff is a breast cancer survivor. Her memoir, Becoming Whole: The Story of my Complete Recovery from Breast Cancer, includes recipes and menu plans. It is available at local bookstores and on her website at www.megwolff.com. Meg currently working on a soon to be released photography book, Breast Cancer: Exposed, The Connection Between Food and Survival.