Tag Archives: beans

Forget Hockey – its Taco Night in Canada …


Does everyone’s family love Taco Night as much as ours?  Its guaranteed a hit in our house!  The problem with taco’s is that darn, envelope of sodium err,  Taco Seasoning – Here are my tips on how to make Taco Night more healthy and maybe even stretch your buck a little.

  1. Use Extra Lean Ground Beef and drain off any fat once you have browned it.  Better yet buy local from a farmer.  If you can get beef that (the cow) has not been finished on corn, you won’t get as much fat marbling and will have very little water and fat being released and although you may (or may not) pay a buck more per pound, its worth it  – you get more meat and less water.
  2. Mix a package of Veggie Ground Round with the beef – you will double the bulk and trust me once you add the seasoning no one will know the difference (and you get to sneak in more veggies)
  3. Leave the pre-packaged seasoning at the store and instead add your own mix  -I  use cumin, garlic powder, onion powder, cinnamon, and a dash of chili powder – any combination will do.  To save time – mix up your fave concoction and store in an airtight container.  Use this the same way you would the seasoning, brown meat, drain off fat, add 3/4 c water and seasoning,  simmer.
  4. Add black beans to your meat. Increase the fibre and the protein!
  5. Add some frozen corn to the meat – again will bulk it up and add a veggie to the mix.
  6. In place of a store bought salsa or pico di gallo, dice up tomatoes & red onion, mix with some cilantro and fresh lime juice (this is also great on a salad instead of a dressing).
  7. Mash some avocado or serve it sliced in place of sour cream.
  8. Serve with a side salad  – make it fun a lettuce base (also to be added to tacos) and then let the family top their salad with the taco toppings.
  9. Can’t get the kids to buy into veggies?  Shred some carrots right into the meat after browning (also works in lasagna).
  10. Have left over chicken ? Heat it with the seasoning and a bit of water and simmer and have chicken tacos instead of beef.

Its also fun to have a contest to see who can make the most colourful tacos from the toppings being served.

As always enJOY.

  1. Have a contest to see who can make the most colourful taco
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No Labour Here – 2 Labour Day Simply Colourful Salads


 

Its Labour Day Weekend, which is kinda funny since the last thing I want to do on Labour Day is – you know labour! Not in the work sense (or the have a baby sense either lol) … here are 2 of my Colourful Salads – easy to make – Non-Labour intensive – Labour Day Salads.

Cauliflower-Tomato Salad

This is so easy to throw together at the last minute and a family fave.  I used a purple cauliflower that I picked up at the farmers market but a regular one is just as good.  I also made my dressing from 1TB cider vinegar, 1 tsp oregano, 1/2 tsp Dijon Mustard and  4 tsp EVOO, but a bottled Italian dressing works perfectly too!)

  •   1/2 head of cauliflower (I used purple but any cauliflower will do)
  •   2-3 Ripe Tomatoes (I used yellow heirloom & red roma`s)
  •   1/4-1/2 small purple onion (sliced thin) – optional
  •   Green or Black Olives – optional
  •   Oil & Vinegar or Italian style dressing to suit.

Mix dressing. Clean cauliflower*, and rinse tomatoes, cut both into bite sized chunks, add to bowl, add the rest of ingredients & dress salad. Best if you let it sit for 15 min for dressing to mix.

* best way to clean cauliflower (or broccoli) – fill a bowl with warm water and add a dash of salt to it – cut up vegetable and pop into the salted water, let soak for 5-10 min, drain (rinse if you want), the salt will draw out any bugs hiding out in the florets.

Best Black Bean-Tomato-Avocado Salad

This is another fave – you can cut salt by soaking your black beans, however a can of black beans rinsed will work wonderfully and rinsing the liquid will both cut the salt & the flatulence factor.

  •    1 (28 oz) can black beans – drained & rinsed
  •    2-3 Firm Tomatoes (I use roma`s)
  •    1/2 red/purple onion, sliced thinly or diced
  •    2 avocados – peeled, pitted and cut into chunks
  •    juice of 1 lime
  •    cilantro to taste (dried about 1 Tsp, fresh – a handful)
  •    salt & pepper to taste

This is best made just previous to serving to prevent the avocado from browning (although the acidity in the lime juice also helps prevent this as well).  Place drained and rinsed black beans in a bowl, add tomatoes, onion, and avocados. Mix together. Cut the lime in half and squeeze the juice* over the bean mixture. Add the cilantro and S&P. Mix again, let sit 5 minutes before serving. (tightly wrap plastic wrap over the top  so there is no air getting in if letting sit for longer).

* hint:  roll lime (lemon or orange) over counter top previous to juicing and you will yield more juice.

enJoy.

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