Sweet Potato and Black Bean Shepherd’s Pie

This recipe is a delectable twist on a traditional shepherd’s pie. The filling of this pie is loaded with fresh vegetables and black beans, seasoned with the Spanish flavors of cumin and zesty lime. This dish is completed with a delicious layer of mashed sweet potato and fresh cilantro. Enjoy!

Makes about 5 servings

Materials needed: 5 soufflé dishes

If you do not have soufflé dishes, you can make the shepherd’s pie in a large baking dish.

Ingredients:

• 2 medium sized yams, chopped and peeled
• 1/2 cup of cashew milk (unsweetened and unflavored)
• 1/4 tsp of paprika
• 1 red onion, chopped
• 2 Tbsp of olive oil, divided
• 2 cups of chopped mushrooms
• 1 red bell pepper, chopped
• 3/4 tsp of minced garlic, divided
• 1 15 oz can of diced tomatoes, drained
• 1/4 cup of fresh chopped cilantro
• juice of 1/2 a lime
• 1 can of black beans, drained
• 1 can of corn, drained
• desired amount of salt and pepper
• 1 tsp + 1/4 tsp of cumin

 

Instructions:

1. Preheat the oven to 375 degrees Fahrenheit.
2. Boil the potatoes until fully cooked. Drain them and immediately return them to the pot with 1 Tbsp of olive oil, cashew milk, 1/4 tsp of minced garlic, 1/4 tsp of paprika, 1/4 tsp of cumin, and salt & pepper. Mash until smooth.
3. In a skillet, begin to sauté the onions in 1 Tbsp of olive oil. Once they are golden, add the 1/2 tsp of minced garlic, mushrooms, bell peppers, tomatoes, and cilantro.
4. Once the veggies are cooked & tender, add the lime juice, beans, corn, salt & pepper, and cumin. Turn to low and simmer for 10 minutes, covered.
5. Scoop the vegetable/bean mixture into the soufflé dishes and fill halfway. Then fill the rest with the sweet potato mash.
6. Cover the soufflé dishes and bake in the oven for 10 minutes. Remove from the oven and take lid off. Cook another 10 minutes until the top starts to brown. Remove from the oven and top with more fresh cilantro if desired.

Benefits of this recipe:

-Yams are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Spanish Rice & Black Bean Stuffed Peppers

These stuffed peppers are a tasty fusion of Spanish flavors, combining the richness of cumin and garlic with the freshness of lime and cilantro. This recipe makes 6 stuffed peppers. If you are preparing this meal for guests, serve the stuffed peppers with a green salad and a sangria on the side. Enjoy!

Ingredients:

• 5 green onions, chopped
• 1/4 tsp of minced garlic
• 1 Tbsp of olive oil
• 4 oz can of chopped green chiles
• 1 14.5 oz can of chopped tomatoes
• 1 1/2 cups of vegetable broth
• salt and pepper
• 1 tsp of cumin
• 1 cup of uncooked white rice
• 1 can of corn, drained
• 1 can of black beans, drained
• juice of 1/2 a lime
• 1/4 cup of fresh chopped cilantro
• 3 whole bell peppers, any color

Instructions:

1. Preheat the oven to 350 degrees Fahrenheit.
2. Heat the olive oil on medium heat in a pot. Sauté the green onions, green chiles, and garlic for about 2 minutes. Now add the canned tomato (including the juices), vegetable broth, cumin, and a dash of salt and pepper.
3. Turn the pot up to a boil. Once it’s boiling, add the rice. Immediately turn the pot down to low. Cook for about 20 minutes with the lid on until the rice is fully cooked.
4. Once the rice is cooked add the cilantro, lime juice, corn, and black beans. Turn the pot to medium heat for about 5 minutes to let the flavors soak in. Set aside.
5. Cut the 3 bell peppers in half lengthwise, giving you 6 halved peppers. Remove the stem and seeds.Generously stuff them with the rice/bean mixture.
6. Lightly brush the bottom of a dish with some olive oil to prevent the peppers from sticking to the bottom. Place the stuffed peppers in the dish. Cover with foil. Bake for 35 minutes. Remove the dish from the oven, take the foil off and stick the peppers back into the oven for 10 more minutes.
7. Top with fresh cilantro and serve.

Benefits of this recipe:

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

 

Mexicana Nourish Bowl

This is a tasty and savory bowl to make for dinner that everyone will love. The flavors are inspired by Tex-Mex style food, and are made with clean and healthy ingredients. Enjoy!

Preparation + Cook Time: 80 minutes

There are 4 main parts to this bowl that you will have to prepare: Spanish Quinoa, Lime Roasted Corn, Black Bean Fajitas, and Homemade Guacamole.

For the Spanish Quinoa:

Ingredients:

• 1 C Uncooked Quinoa
• 1 14.5 oz Can of Chopped Tomatoes
• 1 1/2 C Vegetable broth
• 1 T Olive Oil
• 1/2 of 1 Yellow or White Onion
• 2 Cloves of Garlic, Chopped
• 1 t Cumin
• Dash of Salt +Pepper

Instructions:

1. Heat the olive oil on medium heat in a large pot. Sauté the onions and garlic. Cook until golden brown.
2. Add all of the rest of the ingredients to the pot. Turn the pot up to a boil. Once it’s boiling, let the ingredients simmer. Cook for about 20 minutes until the quinoa is fully cooked. There should be no leftover liquid in the pot.
3. Season with more salt + pepper if needed. Set quinoa aside.

For the Lime Roasted Corn:

Ingredients:

• 4 Corn on the Cob
• 1 T Olive Oil
• Juice from 1/2 of a Lime
• Dash of Chili Powder
• Dash of Salt + Pepper

Instructions:

1. Preheat the oven to 400 Degrees Fahrenheit.
2. Remove the corn from the husks.
3. In a small bowl, combine the olive oil, lime juice, chili powder, and salt + pepper. Whisk with a fork to evenly mix all ingredients.
4. Place each corn on the cob on an individual piece of aluminum foil. Brush the corn with the lime-olive oil mixture. Wrap each corn on the cob in its piece of foil, and place into the oven rack. Cook for 40 minutes.
5. Remove from the oven and let it cool off for several minutes. Before your bowls are ready to serve, cut the corn off of the cobs with a serrated knife.

For the Black Bean Fajitas:

Ingredients:

• 1 Red Bell Pepper
• 1 T Olive Oil
• 2 14.5 Cans of Black Beans
• 1/2 C Mild Salsa or Pico de Gallo

Instructions:

1. Heat the olive oil on medium heat in a wok. Add the red bell pepper and sauté until cooked.
2. Drain and rinse the 2 cans of beans. Add to the wok.
3. Add the salsa to the wok as well. Stir all the ingredients together. Simmer for 10 minutes. Set aside.

For the Homemade Guacamole:

Ingredients:

• 2 Avocados
• 1/4 C Chopped Red Onion
• 1 Medium Tomato, Chopped
• 2 Cloves of Garlic, Chopped
• 1/3 C Chopped Cilantro
• Juice of 1/2 a Lime
• Dash of Chili Powder
• Dash of Salt + Pepper

Instructions:

1. In a bowl, mash the avocados until there are no large chunks.
2. Add all of the rest of the ingredients to the bowl. Stir until combined. Set aside.

Extra Toppings:

• 1 Lime, cut into slices
• 2 Green Onions, chopped
• 1/2 a Head of Iceberg Lettuce, chopped

Preparing your bowl:

I like to serve these Mexicana Nourish Bowls in pasta bowls, but you can also serve on a plate if you prefer. Give each bowl a large scoop of each item: Spanish Quinoa, Lime Roasted Corn, Black Bean Fajitas, and Homemade Guacamole. Add some chopped iceberg lettuce, green onions, and a lime for some extra flavor.

Benefits of this recipe:

-Black Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Avocado protects heart health, aids in better digestive health, protects from diabetes, balances hormones naturally, and boosts your mood. It is also great for keeping your hair, skin, and eyes healthy.

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, reduces diabetes risk, and contains disease-fighting antioxidants.

The information on the benefits of the ingredients was researched from http://www.draxe.com