2 tablespoons fresh parsley or cilantro (optional)
Cooking oil spray
Directions:
In a colander, drain and rinse black beans. Rinse zucchini and shred with a grater.
Rinse and chop fresh spinach. If using fresh parsley or cilantro, rinse and chop.
If using fresh corn, peel. Use a knife to cut corn kernels off of the cob.
In a large skillet over medium-high heat, heat oil. Add zucchini and cook until zucchini is semi-soft, about 5 minutes. Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more. Remove from heat.
Add black beans to the veggie mixture. Stir to combine. Smash beans lightly with a fork. Add 1-2 teaspoons of water to make a bean-and-veggie paste. If using parsley or cilantro, add now. Transfer mixture to a medium bowl. Reserve skillet.
Spread vegetable mixture evenly on half of each tortilla. Sprinkle with 2 tablespoons cheddar cheese. Fold tortillas over. Press lightly with a spatula to flatten.
Spray the skillet lightly with cooking oil spray. Heat over medium-high heat. Add one folded tortilla. Cook about 4 minutes per side, or until both sides of the tortilla are golden brown. Repeat until all the quesadillas are cooked.
Cook rice following the instructions on the packet. Combine sugar and 1/2 of the vinegar into a bowl. Once the rice has cooled slightly, mix in the vinegar & sugar. Leave to cool.
In a large bowl, mix the soy sauce, wasabi, maple syrup and remaining vinegar until well mixed. Add the salmon and toss gently. Cover and refrigerate for 15 minutes.
Divide rice among bowls. Top with salmon mixture, and all the chopped vegetables. Add sesame seeds on top as a garnish.
Cold and flu season is upon us, some of my favorite ways to support immune health are soups and stews. This recipe in particular is very warming, nourishing, and easy to digest. Providing great nutrients to help support your optimal health.
Curry Chicken soup
1 Yam (large, diced)
2 cups Chickpeas (cooked, drained, and rinsed)
1 tsp Cumin (ground)
1 tbsp Curry Powder
2 Garlic (cloves, minced)
2 cups Organic Vegetable Broth (or any type of broth)
8 oz Chicken Breast
Add all ingredients except chicken breasts to the slow cooker and stir well to mix. Then lay the chicken on top and season them generously with sea salt and pepper. Cover with lid and cook on low setting overnight or for 6 to 8 hours.
After 6 to 8 hours, remove the lid and lift the chicken out onto a plate. Use a fork to shred the chicken breasts and add them back to the slow cooker. Stir well to mix and let sit for 15 minutes.
I’ve never been so excited to hear kids are going back to school than this year. I wish everyone a fun and healthy school year. A couple of my favourite recipes that are quick, easy, and healthy! These can be packed for lunches or prepared after school. The creamy peanut butter is almost a guaranteed favourite. Hope everyone enjoys!
Sweet potato Quesadilla
1/4 cup Water (divided)
1 Sweet Potato (shredded) – can use shredded chicken instead of course or ½ and ½
1 1/2 tsp Taco Seasoning
1 1/2 cups Baby Spinach
1 1/2 cups Black Beans (cooked, rinsed)
1 cup Salsa
3 Brown Rice Tortilla
Heat a large non-stick skillet over medium heat. Add half the water and then the sweet potato and sauté for one minute. Then add the taco seasoning. Sauté over medium-low heat until cooked through, about six to eight minutes. Add more water if needed to prevent any sticking.
Once the sweet potato is cooked through, add the spinach, black beans, and salsa. Stir to combine and cook until the spinach is wilted and the beans are warmed through. Remove from the heat and set aside in a large bowl. Wipe out the skillet.
Place the tortilla on the skillet over medium-low heat and spread the sweet potato filling over half the tortilla, leaving a slight border around the edges. Fold the tortilla in half and gently press down. Cook for two to three minutes per side or until browned and crispy. Let the quesadilla cool slightly and then cut into wedges.
Creamy Peanut Butter and Banana
3 tbsp Unsweetened Coconut Yogurt
1 tbsp All Natural Peanut Butter
1 Banana (ripe, cut into thick slices
In a small bowl mix the yogurt and peanut butter together. Serve with the banana slices for dipping.
