Healthy Old Broad

Healthy Baked Goods Recipes Made Without Gluten and Sugar

Tacoritto – Corn Tortilla stuffed with Yam, Black Beans, and Spinach

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It’s kind of a taco, but it sort of a burrito therefore let’s call it a tacoritto. It’s easy, vegetarian and really good.

Tacoritto – Corn Tortilla stuffed with Yam, Black Beans, and Spinach

Ingredients:

  • 4 medium size yams
  • 2 tablespoons olive oil
  • 2 medium shallots – finely chopped
  • 1 garlic clove – whole
  • 12 oz bag baby spinach
  • 2 15.5 oz cans black beans – drained and rinsed
  • 2 teaspoon cumin – separate
  • 2 teaspoon coriander – separate
  • 1 teaspoon sweet paprika – 1/2 teaspoon separated
  • 1 cup fresh cilantro – chopped
  • 24 corn tortillas
  • zest of 2 limes
  • salt and pepper to taste

Optional garnishes:

  • cheese
  • avocado or guacamole
  • lime juice (a use for the limes you zested)
  • additional chopped cilantro
  1. Preheat oven to 450. Bake yams for approximately 1 hr (until soft to the touch). Set aside to cool and remove the skin.
  2. In same pan add the drained beans, 1 teaspoon cumin, 1 teaspoon coriander & 1/2 teaspoon sweet paprika. While beans are heating mash with potato masher. Add cooked yams with 1 teaspoon cumin, 1 coriander, 1/2 teaspoon sweet paprika. Mash the beans and yams together. Add the cooked spinach to the mixture and combine. Add salt and pepper to taste.
  3. In same pan add the drained beans, 1 teaspoon cumin, 1 teaspoon coriander & 1/2 teaspoon sweet paprika. While beans are heating mash with potato masher. Add cooked yams with 1 teaspoon cumin, 1 coriander, 1/2 teaspoon sweet paprika. Mash the beans and yams together. Add the cooked spinach to the mixture and combine. Add salt and pepper to taste.
  4. Heat the corn tortillas. I do it right on the gas stove top as that adds to the flavor.
  5. Place a portion of the yam/spinach/bean mixture in heated tortilla and wrap sprinkle with lime zest. These heat up beautifully in a microwave.

Versatile Yummy Potatoes

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I named this dish Versatile Yummy Potatoes as there are so many ways to use these I couldn’t decide: potato salad without mayo so it is great for a gathering where the food will be set out for a while, as a hash with eggs, as a side dish (I did it as a side with a simple pork roast or my Chipotle Lime Chicken) or the leftovers a salad (not all salads need to have lettuce) base with the chicken cut up with the potatoes for an easy lunch. Or as a vegetarian dish with tofu added…

Orange Chicken with Radish & Bok Choy

Ingredients

  • 1 lb potatoes – diced (I use either the fingerlings or the bag of mixed colored potatoes)
  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • salt and pepper
  • 1/2 teaspoon coriander + 1/2 teaspoon coriander separated
  • 1 teaspoon cumin + 1/2 teaspoon cumin separated
  • 3 tablespoons chopped fresh cilantro + more for garnish
  • 2 limes: zested and juiced
  • 1 cup cooked edemame
  • 1 cup frozen roasted corn – defrosted
  • 2 15oz cans of black beans – drained and rinsed

Takes

Instructions

  1. In a large frying pan heat the butter and olive oil together, add diced potatoes for 7 to 10 minutes on high.
  2. Reduce heat to medium/high, add 1/2 teaspoon coriander, 1 teaspoon cumin, salt and pepper to taste and cook for about 20 to 30 minutes. Potatoes should be cooked thru and have a great color on them.
  3. Reduce the heat to simmer and add the black beans, 1/2 teaspoon coriander, 1/2 teaspoon cumin, 3 tablespoons chopped cilantro, lime juice and zest, stir to combine well with cooked potatoes. Simmer for about 5 to 7 minutes. Add the roasted corn, edemame and heat thru – about 5 minutes. Taste and see if you need any additional salt and pepper. Garnish with chopped cilantro (how much really depends on your taste and how much you like cilantro – I like it a lot so would add about 1/4 cup).

Beef Short Rib Chili / Slow Cooker

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This spicy beef short rib chili is made in the slow cooker so once assembled you can go on your way. Or make the day before and just reheat in the slow cooker when you need it.

Beef Short Rib Chili / Slow Cooker

Ingredients

  • 6 beef short ribs (about 3 1/2 lbs)
  • 6 chili de arbols
  • 2 chili ancho
  • 2 roasted jalapenos (remove skin & seeds- to turn down the heat)
  • 2 chipotle peppers
  • 2 to 3 tablespoon olive oil
  • 2 tablespoons tomato paste
  • 2 15oz cans black beans (rinsed and drained)
  • 4 15oz cans fire-roasted tomatoes
  • 1 teaspoon red chili pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon chipotle ground pepper
  • salt and pepper
  • 1 large yellow onion – finely diced
  • 1 large shallot – finely diced
  • 2 tablespoons fresh cilantro (optional)
  • 5 to 6 garlic cloves- finely chopped

Takes

Instructions

  1. Heat olive oil in a large cast iron frying pan.
  2. Salt and pepper the beef ribs on all sides
  3. Heat oil to get it really hot in large frying pan.
  4. Brown the beef ribs on all sides, remove from pan. While the beef ribs are browning put the chili de arbos and ancho chili in the heated oil to soften them up at bit – remove from pan, de-seed and place the chilies in a blender.
  5. Blender: to the chilies in the blender add the jalapenos, chipotles, 1 can of the tomato sauce, tomato paste. Puree well. Set aside
  6. Into the same cast iron pan add the onion & shallot, salt and sautee for about 3 minutes. Add the chopped garlic and sautee for another minute or so. Do not burn the garlic!.
  7. Layer the slow cooker: onion/garlic mixture, browned ribs, black beans, chili mixture from the blender, the dried spices, 3 cans of fire-roasted tomatoes, cilantro and s&p to taste.
  8. Cook on low for approximately 7 hours. Remove the ribs and cut the meat into bit size pieces and discard the bones.
  9. Serve with your favorite accoutrements (i.e.: cheese, sour cream, avocados)
  10. Another way to serve is to hollow out corn bread muffins and put the chili in the muffin…

chili in cornbread

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Black and Orange Veggies

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As I am still having to eat soft food I wanted to roast some vegetable and yet create an easy to do ahead dinner for Halloween so you can eat a healthy meal before getting jacked up on sweets and I came up with this creation. This dish can be a entrée or a side dish to any chicken or fish you cook or both as you can make the rice and roasted veggies and use them as a side and then the next night make the veggies into another meal.

I know it looks like there are a lot of steps to this, but it is really very easy to cook up.

Black and Orange Veggies

Rice:

  • 1 cup black rice
  • 2 cups vegetable broth

Instructions

  1. cook according to package directions

Roasted Veggies:

  • 2 – 12oz bags butternut squash (as I can be lazy about chopping up a whole squash)
  • 2 – 12oz bags cauliflower (again if you want you can just cut up a head of cauliflower
  • 1 large yam or two small ones – sliced into 1/4 inch rounds (and I just leave the skin on)
  • 2 to 3 tablespoons of olive oil
  • 1 teaspoon granulated garlic
  • 1 teaspoon paprika

Takes

Instructions

  1. Place all the cut veggies on a large rimmed baking sheet, coat with the olive oil, granulated garlic & paprika. Bake in oven for 40 -45 minutes.

Sauteed Veggies:

  • 2 – 5oz bags of power greens (which combines kale, swiss chard and baby spinach)
  • 1/2 large red onion – finely diced
  • 1 teaspoon chopped garlic
  • 2 teaspoons olive oil
  • salt

Instructions

  1. Heat olive oil in large saute pan, add red onion and salt – cook for a few minutes, add chopped garlic and continue to cook for another minute or so. Add the greens with some salt and continue to cook until wilted.

Black Beans:

  • 1 can drained and rinsed black beans
  • 2 tablespoons fresh chopped cilantro

Takes

Instructions

  1. Just add the cilantro to the beans.
  2. When all the ingredients are cooked and ready you can combine in a large to serve or if you are using the veggies from another meal then you can layer them (leave a couple of yam slice out to make the pumpkin faces on) in a loaf pan top with 1 tablespoon of parm cheese and bake at 350 for 25 minutes…please note that the loaf does not really hold together when you cut into it but it is a fun presentation. Or you can layer it up in individual oven proof bowls or even on large oven proof container.

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Black Bean Torte

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Looking for a vegetarian dish, game day snack food or just something different for a lunch or dinner, this black bean torte is a winner. Serve with guacamole and salsa and you have a hit that is healthier than nachos.

Black Bean Torte

Ingredients

  • 2 – 15 oz cans black beans – drained & rinsed
  • 1 cup fresh cilantro – chopped
  • 1 chipotle pepper – chopped
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ¾ cup vegetable stock
  • 4 Trader Joe’s Brown Rice Tortillas
  • ¾ lb grated sharp cheddar cheese

Garnishes Options:

  • Guacamole
  • Pico de gallo or salsa
  • Sour cream
  • Sliced jalapeno peppers

Instructions

  1. In the food processor combine the black beans, cilantro, chipotle pepper, cumin, salt, pepper and vegetable stock.
  2. Over a gas flame toast each tortilla (like you would a corn one).

Assembly

  1. Spray cookie sheet with non-stick spray.

And now we layer the torte on the cookie sheet:

  • 1 tortilla
  • 1/3 of the bean mixture
  • 1/3 of the cheese
  • 1 tortilla
  1. And repeat two more times
  2. Bake for approximately 10 minutes (so cheese is all melted)
  3. Cut in to slices and serve with garnishes or your choice
  4. Leftover torte: reheat the slice of torte in the microwave and top with an over easy egg….yum great breakfast or brunch or even lunch.