Beans n Greens n Grains

This dish is another family favorite! Yes, even my 13 yo son likes it. It provides good protein and fiber, is inexpensive and easy to make. Also, if you plan ahead by preparing the rice and shredding the lettuce at an earlier time, this is basically fast-food. It makes great left-overs, too.

Estimated protein for dish: 58 grams
Could easily serve 4: about 15 g protein per serving

Ingredients
About 1 1/2 cups dry brown rice (or another whole grain) plus water per cooking intructions
2 Cans of beans (we like black and pinto for this recipe)
Jar of salsa (green chili salsa is good if you don't like tomatoes ;)
1-2 heads of lettuce (variety)

Directions
-Prepare the rice (brown rice usually takes about an hour)
-Wash and chop lettuce
-Drain the beans and put in medium sauce pan
-Add salsa to the beans. Start with half then add more to your desired consistency.
-Heat through
-Layer: lettuce, rice, beans. Or throw it all into a bowl and stir. Whatever. It's all goooood.

Options: add avocado/guacamole for healthy-fat content. If you really, really have to have cheese, there are many non-dairy options usually found in "health" food stores, but they are slowly being found in regular grocery stores. Roll into a tortilla. Scoop onto corn chips. Add green onions, peppers, tomatoes, tomatillos...

(plus a can of pinto beans)

(I was a little creative during
the winter holiday season)

Kitchen Snippets
"Smidgen, Pinch, Dash"
(I don't remember where I got them)

Something else I didn't know: Once our digestive system is free from animal products and adapts to beans, beans won't cause the bloating and flatulence for which they are blamed. Much of the bad rap for beans grew out of short-term studies in the 60s that didn't account for our body's ability to adapt. Dairy products are actually the leading cause of flatulence.
The good news: Our body adapting to beans is the good news because beans are so good for us! They are a great source of protein, fiber, and other nutrients. We can survive and thrive on a whole food plant based (WFPB) diet. More good news: tastebuds CAN change. I never liked beans (except jellybeans). Now I love them!

Salsa (Red, Medium)

Kid Rating:  2 out of 3 like it

Do Again?  Yes

This is an adaptation from two different recipes from two different friends.  It's soooo good and versatile. {Update: this recipe has won a salsa contest (small contest ;) }

Ingredients:

1 -- 8 oz can of tomato sauce

1 -- 14.5 oz can of diced tomatoes (I like fire-roasted)

(About the tomatoes:  If you have fresh, flavorful tomatoes available to you, use them instead.  Yum!)

1/2 onion chopped (I chop them finely so they are less overwhelming to the kids)

2 cloves garlic pressed (I've used garlic powder before)

1/2 bunch of cilantro chopped (leaves and stems -- the stems are so flavorful)

1 jalapeño pepper*

few shakes of cayenne pepper sauce 

1/2 tsp lime juice

1-2 tsp sugar

1 tsp salt

black pepper

Update: add 1/4-1/2 tsp liquid smoke

Chop cilantro.

Add lime to cilantro and stir.

Add onions and jalapeño pepper.  The seeds are the
hot part.  I cut out the pith then scrape the seeds
into the mixture.  I discard the pith and chop the
rest of the pepper.

Add the remaining ingredients.  Stir.

Options:
Put the salsa in the blender for a smoother texture.


*Experiment with different peppers.  Here's a guide from my friend, Wes:
Mild Salsa -- 1 Anaheim pepper
Medium Salsa -- 2 Jalapeño peppers
Hot Salsa -- 1 Habinero and 1 Jalapeño


Family Review
5 y.o. -- Didn't give to him; it's probably too hot.
9 y.o. -- Liked it (good flavor -- not used to the heat -- digs in when it's more mild).
11 y.o. -- Liked it a lot.
Husband -- It's a favorite.
Me -- Love it.