Sweet Potato and Black Bean Enchiladas with Avocado-Cilantro Cream Sauce

Dear Jess,

Yes. Another sweet potato recipe. Please believe me when I say, "Make this recipe!" I had it ready for Jason last night, and he said "It smells like restaurant food!" I'm pretty sure that's a compliment.

You may have noticed many of my dishes these days are veggie based. I have been convicted lately of buying free-range, organic meats. For many reasons. Mainly it's from a 'Stewardship of our Earth' perspective. The industrialization of food (veggies and meat alike) have led to farms killing so much land, because they are not farming the land properly. Be it not giving livestock enough space, and/or drenching the earth with hormones and the like, it is killing the earth and making it unusable for generations! Not just a year or two... generations! I don't think this is a very responsible way of taking care of the Earth that God gave us. Thus, as a first step, I am trying to do my part in making a change. I also like the idea of supporting local farms, which is easy to do if I start to frequent the market on Saturday.

I have always known that organic everything is more expensive, however, I have always believed we don't need to eat meat on a daily basis, so we are spending more money on free-range, organic meat, and eating it less often. Plus, I get to be more creative in the kitchen, as Jason needs filling meals (especially in the winter, as he works outside in the cold!)

This recipe is by far one of my favourites. I even got to make enchilada sauce! (Which I will share here as well!)

Sweet Potato and Black Bean Enchiladas with Avocado-Cilantro Cream Sauce
from The Oh She Glows Cookbook, page 147

For the Enchiladas:
2 cups sweet potato, peeled and chopped small
1 red onion, chopped
2 large cloves garlic, minced
Fine-grain sea salt and freshly ground black pepper
1 bell pepper, chopped
1 (15oz) can black beans, drained and rinsed
2 large handfuls spinach, roughly chopped
2 1/2 cups 5-minute Enchilada Sauce (see following recipe) or store-bought
1 Tbsp fresh lime juice
1 tsp ground cumin
1/2 tsp kosher salt, or taste
5-6 tortilla wraps or gluten-free corn tortillas

For the Avocado-Cilantro Cream Sauce
1/2 cup fresh cilantro
1 medium avocado, pitted
2 Tbsp lime juice
1/4 tsp fine-grain sea salt
1/2 tsp garlic powder

Fresh cilantro leaves for serving
Sliced green onion, for serving

1. Preheat the oven to 350F. Lightly grease a large 3-qt/2.8L) rectangular baking dish.

2. Make the Enchiladas: Place the sweet potato in a medium saucepan and add enough water to cover. Bring the water to a boil, then reduce the heat to medium-high and simmer for 5 to 7 minutes, or until fork-tender. Drain and set aside.

3. In a large skillet, heat the oil over medium heat. Add the onion and garlic and saute for about 5 minutes, until the onion is translucent. Season with sea salt and black pepper.

4. Add the bell pepper, cooked sweet potato, black beans, and spinach. Raise the heat to medium-high and cook for a few minutes more, or until the spinach is wilted.

5. Remove the skillet from the heat and stir in 1/4 cup of the enchilada sauce, the lime juice, chili powder, cumin and kosher salt.

6. Spread 1 cup of the enchilada sauce evenly over the bottom of the prepared baking dish. Scoop 3/4 cup of the sweet botato filling onto each tortilla. Rolld up the tortillas and place them seam side down in the baking dish. Spread the remaining enchilada sauce over the tortillas. If you have leftover filling, spoon it on top of the tortillas as well.

7. Bake the enchiladas, uncovered, for 20-25 minutes, until the sauce is a deep red colour and the enchiladas are heated through.

8. Meanwhile, make the Avocado-Cilantro Cream Sauce: In a food processor, process the cilatntro until minced. Add the avocado, lime juice, sea salt, garlic powder, and 3 Tbsp water and process until creamy, stopping to scrape down the bowl as needed.

9. When the enchiladas are ready to serve, place them individually and drizzle or spread some of the Avocado-Cilantro Cream Sauce on top of each. Garnish with cilantro and green onion, if desired.

5-minute Enchilada Sauce
From The Oh She Glows Cookbook, page 300

2 Tbsp vegan butter or light-tasting oil of choice
2 Tbsp flour (I used spelt)
4 tsp chili powder
1 tsp garlic powder
1 tsp ground cumin
1/2 tsp onion powder
1/2 tsp cayenne pepper
1 scant cup tomato paste
1 3/4 cups vegetable broth
1/4-1/2 tsp fine-grain sea salt, to taste

1. In a medium saucepan, melt the vegan butter over medium heat.

2. Stir in the flour until a thick paste forms. Stir in the chili powder, garlic powder, cumin, onion powder, and cayenne until combined. Cook for a couple of minutes until fragrant.

3. Stir in the tomato paste, followed by the broth. Whisk until smooth and combine. Bring to a low boil over high heat (covered, if necessary) and then reduce the heat to medium to maintain a simmer. Stir in salt to taste and simmer for about 5 minutes (or longer, if desired), until thickened.

The pictures aren't beautiful, because I think I left them in for a few minutes too long... but oh. my. goodness. I cannot wait to eat this for lunch today!

Love,

Spicy Black Bean Soup

Dear Jess,

Poor Jason informed me that he is hungry. Almost always. This is not surprising, as the weather has officially become cold, and he works outside. The amount of calories he burns everyday has jumped substantially!

I was lucky enough to win a door prize at my friend and Naturopath's open house for the new location of her clinic Healthy Foundations. To my delight, it was the door prize I most coveted: The Whole Life Nutrition Cookbook. As it says on the cover, it is "A complete nutritional and cooking guide for every stage of life, including over 200 gluten-free, dairy-free, and egg-free recipes." It is packed full of helpful information for people intolerant of many foods, and also what you should be looking for when buying organic. I have found it extremely helpful.

On page 155, there is a recipe for Spicy Black Bean Soup. This is one of many recipes I hope to make in the upcoming winter months. I served it over brown rice, with a salad topped with boiled egg, and homemade poppyseed dressing. (I will include this recipe too!)

Enjoy!

Spicy Black Bean Soup
from The Whole Life Nutrition Cookbook, Page 155

1 Tbsp extra virgin olive oil
1 medium onion, chopped
1/4 tsp sea salt
1 medium red bell pepper, diced (I subbed celery, because I can't have peppers yet)
1 large carrot, diced
1 small jalapeno chili pepper, seeded and chopped
1 tsp cumin powder
1 1/2 teaspoons oregano
1/2 teaspoon chili powder
1/4 tsp chipotle pepper (I omitted this, as I didn't have any)
1 tsp paprika
pinch cayenne
2-3 cups water (I used chicken broth)
6 cups cooked black beans, or 3 cans
2 cups chopped fresh tomatoes, or one 14 oz can
1 cup fresh or frozen corn kernels (I can't eat corn yet either, so I left it out)
1/2 cup chopped cilantro
2 tsp sea salt or Herbamare, or to taste
1 Tbsp apple cider vinegar

1. Heat olive oil in a large soup pot over medium heat; add chopped onion and sea salt. Saute until slightly golden, then add red pepper, carrot, jalapeno pepper; saute-stir a few minutes more. Add spices and stir to coat.

2. Add water, black beans, tomatoes, and corn, add more water/broth if necessary. Turn heat to medium-low and simmer until vegetables are fork tender, about 20-25 minutes.

3. Remove pot from heat and add cilantro. Add Herbamare or sea salt to taste. Add apple cider vinegar. Taste and adjust salt and seasonings if necessary. (I also too my immersion blender to it a bit, to thicken and smooth it out a bit)

Poppy Seed Dressing
adapted from a recipe from a friend

1/3 cup honey (or maple syrup)
1/2 cup cider vinegar
1 tsp salt
1 tsp dried mustard
1 tsp grated onion
1 cup extra virgin olive oil
1 Tbsp poppy seeds

Blend honey, vinegar, salt, mustard and onion together. With the blender on, slowly add olive oil to ensure it infuses effectively. Stir in poppy seeds, and refrigerate!

Like a said earlier, I served the soup over brown rice with a salad. It was a hit with Jason, and he said it filled him up! Woot woot! Win for the wife!

I love you and miss you dreadfully. I hope we can see each other soon.

Love,

Banana Almond Meal Muffins

Dear Sally, 

This is a recipe that you NEED to try.  I had some bananas in my fruit bowl that were past the point of eating and perfect for muffins. Usually I would make some regular muffins for Jesse or the neighbours, ones that I can’t eat but on THIS day I was being selfish. I found a recipe online for muffins using almond meal instead of almond flour. I had my doubts but once I tried them I was hooked. After eating three I had to walk out of the kitchen. This recipe is gluten free and vegan.

Banana Almond Meal Muffins

From minimalisbaker.com

Ingredients:

2 flax eggs (2 tbsp. flaxseed meal + 5 tbsp. water)

2 ripe bananas

3 tbsp. agave nectar, maple syrup or honey (not vegan)

3 tbsp. unsweetened vanilla or plain almond milk

1 tsp. pure vanilla extract

1 tsp. baking powder

1 cup almond meal

½ cup + 2 tbsp. oat flour

Optional toppings: chopped nuts, rolled oats

Instructions:

1.     Preheat oven to 350° and line muffin tin with 8 paper liners.

2.     In a large bowl, prepare flex egg by mixing flaxseed + water and letting it rest for a few minutes.

3.     Next add bananas and mash. Add agave, baking powder, vanilla, almond milk and stir.

4.     Add almond meal and oat flour and stir once more. Taste to see if it needs more sweetener.

5.     Bake for 25-30 minutes or until a tooth pick or knife inserted into the center comes out clean and they become somewhat firm to the touch with a little give.

6.     Remove and let rest in pan for 5 minutes. Then cook all the way on a cooling rack.

7.     Store in an airtight container or covered with plastic wrap for several days. Freeze for longer storage.

When I made these I had 3 bananas so I just did one and a half times and I filled 12 muffin cups. I am serious when I say you have to make these. Jesse isn’t allowed to touch them and I am trying to pace myself. It may not fill your craving for pizza and comfort food but they are a really healthy snack.

Love,

 

Pizza Kale Chips

Dear Sally, 

    I have been LOVING this Spring weather lately! It makes me want to dig in the garden with my fingers, soak up the morning sun of a Saturday run and paint my toenails. 

    

    My parents have been eating raw for almost a year now and I have really actually enjoyed some of the recipes that they have shared with me. Today's feature is raw Kale chips. I have tried some of the store brands and they are either too chewy or have an aftertaste. This recipe is easy and delicious. I could honestly sit and eat and entire bag. The best part is that you really don't have to feel guilty. You can do them in the oven or in a dehydrator. I'm not sure which I like better.

Pizza Kale Chips

¼ cup sunflower seeds, soaked for 2 to 4 hours and drained

¼ cup cashews

¼ cup nutritional yeast

¼ cup sundried tomatoes, soaked for 30 minutes and drained

12 large red bell pepper, seeded and chopped

1 clove garlic, peeled

2 tablespoons lemon juice

2 tablespoons filtered water

½ teaspoon dried oregano

½ teaspoon fennel seeds

½ teaspoon sea salt

¼ teaspoon crushed red pepper

1 bunch kale, tough stems removed, roughly chopped

Combine all ingredients except the kale in a high-speed blender and blend until smooth, adding a splash of water if needed to blend.

In a  large bowl, combine the kale and the pizza sauce. Use your hands to massage the sauce all over the kale, making sure it’s coated completely.

Raw

Arrange the kale in a single layer on a Telflex-lined dehydrator tray. Dehydrate for 8 hours or overnight, until crisp.

Baked

Preheat oven to 300 and grease a baking sheet with coconut oil. Arrange the kale in a single layer on the baking sheet and bake for about 15 minutes. Remove the pan from the oven and use a spatula to carefully flip the kale chips. Bake for 5 to 10 more minutes, watching carefully to make sure the kale doesn't burn, then remove from the oven and cool completely.


My dad found this recipe somewhere in his search for raw snacks (probably off the internet) and I hope to find a few different flavours.

If you and Jason are ever up this way let us know. It would be wonderful to see you again soon.

Love