May 2014
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 Volume 13 Issue 5

Featured Recipes


This month's featured recipes are contributed by Katie Mae, MS of

Along her path, she realized her passion for good health went even deeper when it came to pregnancy and children. In order to best support women before, during and after pregnancy, she was trained as a Post-partum Doula through Natural Resources in San Francisco.

From cooking demos to nutrition presentations to individual coaching, she loves playing with and talking about food. Katie's whole foods cooking style is 100% plant-based, gluten-free, and more importantly, free of sugar, oil and salt. When she's not in the kitchen or talking nutrition, you may find her practicing yoga and meditation, jamming to live music, dancing out in nature or giving into her travel bug.

Sweet Potato Tostadas

3 medium cooked sweet potatoes, mashed
1½ cup cooked black beans (or 1 can drained and rinsed)
2 tablespoons water
½ tablespoon ground cumin
1 teaspoon ground coriander
1 teaspoon garlic granules
½ teaspoon chili powder
1½ cups spinach
6 corn tortillas, oil-free


Preheat oven to 350F.  Set freshly cooked and mashed sweet potatoes aside. If the sweet potatoes were cooked previously and are cool, warm them up on the stove top.

In a medium saucepan over medium low heat, add black beans, water cumin, coriander, garlic granules and chili powder. Heat the beans for 5-10 minutes, stirring occasionally.

Lay tortillas in a single layer on a baking tray. Put tortillas in the oven for 3-5 minutes, depending on how soft you want them to be. Remove from oven and lay on a serving plate.

To make a tostada, start with 1 cooked tortilla. First add a thin layer of spinach - about ¼ cup. Then scoop a little of the sweet potatoes onto the spinach. Carefully spread the sweet potatoes across the tortilla. Add about ¼ cup of the black beans on top of the sweet potatoes. Add your favorite toppings, such as Strawberry Mango Salsa (recipe below) or a delicious guacamole.

Makes 6 tostadas

Fresca Bean Salad

1 can (15 ounces) black beans, drained and rinsed (1½ cups)
1 medium carrot, shredded (about 1 cup)
½ small red onion, minced (about ¼ cup)
1 cup cherry tomatoes, halved
2 tablespoons fresh cilantro, diced
1 avocado, diced
½ lime, juiced
1½ tablespoon garlic granules or powder
1 teaspoon ground cumin
2 generous pinches of cayenne pepper, or to taste

In a large bowl, mix the beans, carrots, onion, tomato cilantro and avocado. Stir in the lime juice and spices. Stir well.

Makes 4 cups


Caramelized Onion & Pepper Quesadillas      

¾ cup raw cashews, soaked for 2 hours
½ cup nutritional yeast flakes
1 lime, juiced
½ tablespoon stoneground mustard, no-salt added
¾ cup water
1 yellow onion, sliced thin
1 red bell pepper, sliced thin
1 yellow bell pepper, sliced thin
1½ tablespoons ground cumin
1½ teaspoon chili powder
8 organic 100% corn tortillas, no salt or oil added
2 cups fresh spinach, loosely packed


Make the cheese sauce: Add the cashews, nutritional yeast, lime, stoneground mustard and water to a blender. Blend until it the sauce is creamy. Set it aside.

Make the onion-pepper filling: Place a sauté pan over medium heat. Add the sliced onion and bell pepper. Stir in the cumin and chili powder. Cover and cook for 5 minutes, stirring occasionally so the veggies don't stick to the bottom of the pan. Then stir in a tablespoon of water and continue cooking uncovered. When the water evaporates stir in another tablespoon of water, continuing to sauté until the onions are caramelized.
Turn the heat to low. Pour the cheese sauce into the onion and peppers. Stir well and then cover with a lid so the mixture doesn't dry out.

Make the first quesadilla: Place a non-stick pan over medium heat. Let it heat for 5 minutes. Then place one of the tortillas into the pan. Set a timer, letting the first side toast for 2 minutes and then flip. Set the timer for another 2 minutes. As you wait, carefully scoop about ¼ of the filling onto the tortilla and spread it evenly, forming a single layer of peppers and onions. Layer ½ cup of spinach across the onions and peppers. Place the second tortilla on top of the spinach.

Once the timer goes off or the bottom side is toasted, use a large spatula to carefully flip the entire quesadilla. Toast the second side of the tortilla for 2-3 minutes.

When the quesadilla is done transfer it to a plate. Repeat this process with the remaining filling to make a total of 4 quesadillas. Note that subsequent quesadillas may require less cooking time because the pan will be hotter. You may want to turn the heat down slightly after the first couple. Slice the quesadillas into triangular pieces and serve with toppings of your choice.

Serves 4

Strawberry Mango Salsa

1 cup strawberries, diced
1 cup mango, diced
2 tablespoons white onion, minced
2 tablespoons jalapeno, seeded and minced
2 tablespoons fresh cilantro, diced
1 lime, juiced


In a medium bowl, combine strawberries, mango, jalapeño, onion, cilantro and lime juice. Mix well. Serve immediately or chill in refrigerator.

Makes 2¼ cups


Fry-less Refried Beans

1 yellow onion, chopped
2 jalapenos, seeded and chopped
3 cups cooked pinto beans (or 2 cans drained and rinsed)
¾ cup water
½ tablespoon garlic granules

Place a non-stick pan or stainless steel saucepan over low-medium. Add onion and jalapenos. Cover with lid to keep the moisture in the pan. Stir occasionally to prevent sticking. After 5 minutes transfer the onion and jalapeno to a blender.

Add beans and water to the blender. Blend until beans have a creamy consistency.

Transfer the blended bean mixture to a sauce pan. Cook on low-medium heat for 20 minutes, stirring occasionally. Careful not too turn the heat too high because air pockets will form, pop and splash pinto beans. The beans will thicken as they cook – the cooking time will depend on your desired consistency. Serve in tacos or as a side dish.

Makes 3½ cups

Tempeh & Broccoli Rojo

½ small yellow onion, diced
3 cups broccoli florets
1½ cups corn
2½ cups dried chili sauce (separate recipe)
3 ounces tomato paste
8 ounces tempeh, diced
1 tablespoon dried oregano
1 lime, juiced
1 avocado, chopped

Place a medium-size sauté pan or pot over medium heat. Add onion, broccoli and corn and cover with lid. Cook for 3 minutes, stirring occasionally so the vegetables don't stick to the bottom of the pan.


Add the chili sauce, tempeh, oregano and lime juice. Once the sauce comes to a boil turn heat down to medium-low and remove the lid. Cook for 10 minutes. Remove from heat and stir in avocado. Serve immediately.

Makes 5-6 cups

Dried Chile Hot Sauce

3-6 dried New Mexico chiles
2½ cups water
½ small yellow onion
1 tablespoon garlic granules

Add all ingredients to a high-speed or standard blender. Blend until smooth. Stores in the fridge for up to 2 weeks.

Makes 2½ cups

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