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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Jessica

    Food Heaven Mini Update!

    by 5 Comments

    Screen Shot 2015-08-22 at 10.05.10 AM

    Hey lovers! It’s been a hot minute since we’ve been on here. Jess relocated to sunny California, which is sad and exciting at the same damn time. The move has made it really challenging for us to film together, so we’ve been brainstorming other cool ways to keep this thing going *if you have any ideas, comment below!* Make sure you keep in touch via our social media pages *insta, fb, etc*- for now, that will be the best way to keep in touch. Big hugs and kisses

    5-Minute Black Bean Spread

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    This 5 minute Black Bean Spread recipe makes for the perfect spread on breads, tortillas, salads, and more. What’s best is that it literally takes less than 5 minutes, and involves minimal ingredients. When we say 5 minutes, we’re not kidding.  Not only is it super quick, but it is also super cheap.  Black beans are usually sold in the grocery store for about $0.89.  They are also sold in any type of store! Convenience stores, grocery stores, bulk stores, anywhere really.

    Black beans are an excellent source of protein and fiber to help keep you satiated for hours. If using canned beans, make sure you rinse them well to remove all that extra sodium. As I mentioned above, they are also very cheap so they make a great, low cost protein option.

    For this recipe, you’ll take your cooked black beans, some water, chipotle sauce, and cumin, and blend it all together.  Blend it until it becomes a smooth, spreadable consistency, and add salt to taste.  You can then add it to bread, tortillas, tacos, or even dip your chips in it.  You can store it in your fridge for up to one week. 

    This is definitely one that you can get creative with.  I like to add it with a bit of avocado and some salsa to layer as a dip. It is creamy enough with some nice spice from the salsa.  It is a cheap and easy crowd pleaser, trust me.  Eat it for breakfast, lunch, or dinner! You can pair this with veggie sticks, spread it on a tortilla, try it with some tortilla chips or whole wheat crackers for a high protein, high fiber snack or meal! What will you spread this black bean spread on? We want to hear your ingenious ideas! Let us know in the comments below! xo

    5 from 1 vote
    Print
    5-Minute Black Bean Spread
    Total Time
    5 mins
     
    Servings: 4
    Ingredients
    • 15.5 ounce can or 1 3/4 cups of cooked black beans
    • 3 tablespoons of chipotle sauce
    • 3 tablespoons water
    • 1/4 teaspoon ground cumin
    • Salt, to taste
    Instructions
    1. Blend all the above ingredients into a consistent paste
    Recipe Notes

    Store for up to 1 week

    Healthy Tropical Tostadas

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    These Healthy Tropical Tostadas will take you straight to the beach.  They are simple and fresh.  The black beans will make a smooth paste that you will use as the base for the rest of your ingredients.

    tropical tortillas smallThe black beans in this recipe add protein and fiber to help keep you satiated for hours. The combination of mango, avocado, garlic, onion, cilantro, chili, and cumin will transport you straight to the coast of Mexico.

    tropical tortillas 3 small

    Begin by preheating the oven to 350F and baking two corn tortillas for about 5 minutes or until crispy. Next, you will heat one tablespoon of water in a small pan.  Add the black beans and then your garlic, onion, cilantro, chili, and cumin.  Stir the mixture and cook for a few minutes.  In the meantime, chop mango, avocado, and your romaine lettuce.  Mash your cooked beans with a fork and then spread the paste over both the tortillas.  Finally, top off with the rest of your ingredients.

    Make these tostadas for yourself or multiply the recipe for a fun crowd pleaser. These work as a great appetizer that everyone will love or a healthy meal for you to enjoy. You can also toss in some of your favorite toppings like salsa or hot sauce if you’re looking for an added kick.  What are your favorite toppings? Let us know in the comments below! xo

    Print
    Healthy Tropical Tostadas
    Total Time
    10 mins
     
    Servings: 1
    Ingredients
    • 2 corn tortillas
    • 1/2 cup of chopped romaine lettuce
    • 1/2 cup of black beans
    • 1/2 of chopped mango
    • 1/4 chopped avocado
    • 2 tablespoons of grated cheese
    • Juice of 1/2 lime
    • 1 tablespoon of chopped garlic
    • 1 tablespoon of chopped red onion
    • 1 tablespoon of chopped cilantro
    • 1 tablespoon of water
    • 1 teaspoon of chili powder
    • 1 teaspoon of cumin
    Instructions
    1. Heat oven at 350F
    2. Bake tortillas for about 5 minutes or until crispy
    3. Heat water in a small pan, add beans, then spices, then garlic
    4. Stir and cook for a few minutes
    5. Mash cooked beans with a fork and then spread over both tortillas
    6. Add the rest of the ingredients onto both tortillas

    Chocolate Fruit Kebabs

    by 3 Comments

    How many of you have an insatiable sweet tooth? I know I do and these Chocolate Fruit Kabobs do just the trick! Whether it is a late night when I am craving just a little something extra while I watch my Monday night TV shows or at a fun summer pool party and someone volunteered me to bring the dessert, these will hit the spot.

    kabob smallKiwi is one of my all time favorite fruits.  Not only is the color gorgeous, but so is the flavor.  The sweetness in a kiwi gets my taste buds going! Beside the flavor benefits of kiwi, they are also a phenomenal source of vitamin C.  They are also a great source of potassium and vitamin E!

    This delicious treat is healthy and super easy to prep.  Kick this one off by boiling 3-4 cups of water in a saucepan.  Place a bowl over the top of the sauce pan with the chocolate in the bowl.  Stir the chocolate until it begins to melt.  Prep the fruit by cutting off the tops of the strawberries and peeling and slicing the kiwi.  Assemble your kabobs by alternating between strawberry and kiwi on the stick.  Drizzle the melted chocolate over your kabobs and top with chopped nuts of your choosing.  We used pecans this time, but other great nuts could be almonds or walnuts! All with many health benefits and a great source of healthy fats.

    kabob small 2This one is great for yourself when you’re feeling a little sweet or for sharing with friends, family, kids, whoever! Fruit kabobs are so easy, healthy, and delicious that they are a great staple for your kitchen.  Feel free to switch up the fruit! Try pineapple, apples, or any other berries! What is your favorite chocolate covered fruit? Let us know in the comments below! xo 

    Print
    Chocolate Fruit Kabobs
    Total Time
    10 mins
     
    Servings: 5
    Ingredients
    • 15 strawberries
    • 2 kiwis
    • 1 dark chocolate bar OR 1/2 cup of dark chocolate chunks
    • 2 tablespoons of chopped nuts
    Instructions
    1. Boil 3-4 cups of water in saucepan
    2. Add bowl over top of pan
    3. Place chocolate in bowl and stir until it melts
    4. Cut of tops of strawberries
    5. Peel kiwis and then slice in rounds
    6. Alternate between strawberry and kiwi on each stick (make 5)
    7. Drizzle melted chocolate on top of kabobs
    8. Top with chopped nuts
    Recipe Notes

    You will need 5 chop sticks or kabob sticks for this recipe

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