Cowboy Caviar Dip

Sometime back, I was at a friend's party, and tried this incredible dip... There were several of us, hovering around this dip, ooo-ing and ah-ing about how good it tasted!  I asked what it was, my friend called it "cowboy caviar", and confessed it was super easy to make. Super easy, and this good? I was hooked! Thank you Colleen for introducing me to this dip!

I've now made it countless times. I bring it to parties, and I make it as a delicious topping for tacos and tostadas. I love it, my family loves it, and my friends love it... Now I'm the one being asked how to make it! So, here goes my version of the easy, tex-mex kinda dip, that really can be used a thousand ways, and it can be made probably a thousand ways.
Here's my version.

Cowboy Caviar

1 14oz. can black beans (or favorite bean)
1 10oz or 14.5oz of Mexican style diced tomatoes
1 bell pepper diced (any color)
1 medium onion diced
1 cup corn
1 avocado diced
1/4- 1 jalapeno pepper, finely chopped
2 garlic cloves, pressed or finely chopped
2 Tbl cilantro, chopped (optional)
1 lime, juice and zest
1/4 C olive oil
sea salt to taste

Drain and rinse the black beans. This certainly can be a chop, dump and gently mix recipe. But, I like to create the dressing first, by putting the oil, lime juice and zest, onion, garlic, and jalapeno, then whisk well. Then I put the black beans in, toss well, and let it sit for at least a half hour. I add in the rest of the ingredients, except the avocado, and toss well. Lastly, I add, and gently toss in the avocado- as it can break apart easily.
That's it! Tastes best, if you allow it to meld flavors in the refrigerator for about an hour, before you serve it. However, I've mixed it up, and served immediately, with no complaints:)
Healthy, tasty... and EASY!

*Serve with tortilla chips, or as a topping for Mexican food!

*I have mixed in 2 cups of cooked quinoa, or brown rice, to make a delicious salad!!

Yours in health,
Natalie

I like to macerate the jalapeno, a bit of onion, and a pinch of sea salt!

Homemade Enchilada Sauce

How to make homemade enchilada sauce!
Why buy canned enchilada sauce, when it's quick and easy to make your own!  I use this for my vegan, vegetarian, and chicken enchiladas and enchilada casseroles, and Mexican lasagna.  Quick, easy, and you control the ingredients, and make it as spicy or as mild as you like! 

Homemade Enchilada Sauce

2 tbsp olive oil

2 tbsp flour ( I used spelt flour)

1 tbsp chili powder

1/2 tsp cumin

1/4 tsp cayenne pepper, or to taste

2 cups water

1 8 ounce can tomato paste

2 tsp jarred chopped garlic,or 2 chopped garlic cloves, or 1 tsp garlic powder

1/2 tsp onion powder

1/2 tsp sea salt

Heat olive oil in a dutch oven, or pot large enough to hold 2 cups of water.  Add flour and stir with a whisk constantly for a minute or 2 over a medium heat.  Add the chili powder and stir another minute more.  Cooking the chili powder will allow a slow cooked flavor, in the short cooking time.  Add 2 cups of water, slowly, while whisking.  Add in remaining ingredients and whisk to incorporate the tomato paste.  Simmer approximately 20 minutes or so.  Rich and yummy!

Yours in health,
Natalie

Easy Bean Tostadas

Healthy meals do not have to be complicated!  We love Mexican inspired meals, and we all could eat Mexican every, single day.  I like to take short cuts, just like every other Mom.  You really can have really quick nutritious meals, it's just knowing what to buy.
Most of my meals, look like anyone else's- I just choose the 'healthier' options of what is already familiar.

Tostadas are one of our many "go-to" super easy, super nutritious meals.

Easy Bean Tostadas

organic corn tortillas

1 can of refried beans

vegan cheese shreds

organic sour cream (or vegan sour cream)
jar of jalapenos
salsa
chopped onion
any other toppings of choice!

I buy the uncooked organic corn tortillas from Whole Foods, or the Food for Life, sprouted grain corn tortillas.  The latter you can find at Outpost, or most health food stores.  I drizzle a bit of olive oil on each tortilla, then use a pastry brush to spread the oil on both sides of the tortilla.  I use my baking stone, which is by far, my favorite item in the kitchen! (Baking sheets have driven me crazy all of my life, until THE BAKING STONE.  Easy clean up, rinse with hot water, and scrape off any debris.  EASY.)  Then bake for about 10 minutes at 400 degrees.
Next, simply spoon a good amount of refried beans, straight from the can.  Top with vegan cheese, I used Daiya Vegan Cheese.  Bake for about 10 minutes, or until cheese is melted.  Top with your favorite toppings! You can use salsa, jalapenos, onions, avocado, guacamole, vegan or organic sour cream!
I used Organic Valley sour cream... I know, real sour cream?  I am not an advocate for dairy, as it causes many health problems, and we are all allergic to dairy- BUT, I am a huge sour cream fan, and have it occasionally.  This is the only dairy product I have in my home.  This is a pasture fed, and non-homogenized product, and the cultures help to predigest the 25 allergenic proteins of cow's milk.  In my family, we all can tolerate small amounts of sour cream.  If you can't tolerate any dairy, omit, or try vegan sour cream!

Enjoy!
Yours in health,
Natalie