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Burritos with Spanish Rice and Black Beans

Posted by Lea Romero on October 26, 2013 at 10:10 AM Comments comments (0)

Burritos with Spanish Rice and Black Beans



•1 medium onion, chopped

•1 green or yellow pepper, stemmed, seeded and chopped

•½ –1 jalapeño chile, stemmed, seeded and finely diced (add more or less to taste)

•2 cloves garlic, minced

•4 cups cooked brown rice

•1½ cup diced tomatoes (fresh or canned fire-roasted, liquid reserved)

•1½ cup black beans (or 1 15-ounce can), rinsed well

•1 teaspoon ground cumin

•1 teaspoon ancho chili powder (or other pure, mild chili powder)

•½ teaspoon chipotle chili powder (or more, to taste)

•½ teaspoon smoked paprika

•Salt and freshly ground black pepper to taste


Heat a deep, non-stick skillet over medium high heat. Add the onion and cook, stirring, until it begins to brown. Add the pepper, jalapeño, and garlic, and cook for another 2 minutes, taking care not to burn the garlic. Add the remaining ingredients, stir, and cook, stirring frequently, for about 15 minutes. If it becomes too dry, add a little vegetable broth or reserved tomato juice. Check the flavor, and add salt and additional seasonings to taste.


From: http://www.forksoverknives.com/burritos-with-spanish-rice-and-black-beans/

Warm Veggie Burger Hummus Wrap

Posted by Lea Romero on October 6, 2013 at 9:25 AM Comments comments (0)

Warm Veggie Burger Hummus Wrap (Vegan)

1 Amy's Texas Burger, cooked on the stove top

Whole wheat wrap or tortilla (I use Food for Life)

1/4-1/2 Avocado scooped out and sliced

Handful of Spinach or Kale

2 TBSP hummus

1 small tomato, sliced

Any other veggie you may want (optional) sometimes I throw in bell pepper or onions



1. Start layering the ingredients on the whole wheat wrap, starting with hummus, then spinach or kale.

2. Add the veggie burger and cut into pieces

3. layer sliced tomato, any other veggie, and top with mustard.

You can then roll up the wrap, or eat it open faced.

from: http://www.amys.com/health/recipes/category/main-dish#recipe_234

Mexican Quinoa Salad

Posted by Lea Romero on October 6, 2013 at 9:25 AM Comments comments (0)

Mexican Quinoa Salad


¼ cup cooked quinoa (instructions for cooking quinoa are below)

¼ cup chopped red or yellow bell pepper

½ chopped onion

1 cup cooked black beans (canned is fine)

½ cup chopped kale (wanna try rubbed kale? Read about it here)

Toss with:

½ cup of your favorite Amy’s salsa

1 T olive oil

juice of ½ lime

dash of cumin

salt and pepper


How to cook quinoa:

One cup of dry quinoa will make 2-3 cups cooked. Make extra and use in soups, salads, or as a breakfast, hot cereal. Cooked quinoa lasts about 5 days in the refrigerator, or can be frozen to use later. If freezing, store in individual sized portions.

Cooking Quinoa:

1 cup dry quinoa needs 2 cups water for cooking.

Prior to cooking, rinse the measured quinoa well under cold water and drain. It’s handy to use a fine mesh sieve for rinsing.

Put the rinsed quinoa into a 4 cup saucepan and add 2 cups cold water.

Cover and bring to a boil. As soon as it starts to boil, turn the heat down to a simmer, and set the lid just ajar, to prevent boiling over. Simmer for 15-20 minutes. Thoroughly cooked quinoa is slightly transparent with a little spiral sprout on the inside.

If the quinoa is tender but there’s excess water in the bottom of the saucepan just leave the lid off completely for a few minutes until the water evaporates. When done turn off the heat, put the lid on and let sit for about 5 minutes.

Use a fork to fluff up the quinoa and serve.

From: http://www.amys.com/health/recipes/category/main-dish#recipe_234

Veggie Lasagna

Posted by Lea Romero on October 6, 2013 at 9:20 AM Comments comments (0)

Veggie Lasagna

Here’s a quick-to-fix lasagna made with a medley of fresh vegetables.

Hands on time 30 minutes, total time 1 hour 25 minutes

Makes 4-6 servings (1 piece each)


No-Stick Cooking Spray

2 medium zucchini, quartered lengthwise, sliced

1 small onion, chopped (optional)

4 ounces sliced fresh mushrooms (4 oz = 1-1/4 cups)

2 cloves garlic, minced

1 15oz container part-skim ricotta cheese or crumbled tofu

2 tablespoons chopped fresh parsley

1 jar Amy’s Pasta Sauce

8 dry no-boil flat lasagna noodles, uncooked

1/3 cup shredded part-skim mozzarella cheese or ¼ cup Vegan Parma Cheese


1.Preheat oven to 350°F.

2.Spray 8x8-inch baking dish with cooking spray; set aside.

3.Spray large skillet with cooking spray; heat over medium heat.

4.Add veggies and and sauté for 5 minutes. Set veggies aside.

5.Combine ricotta cheese a(or tofu) and parsley in small bowl; set aside.

6.Spread about 1/2 cup of the pausta sauce evenly onto bottom of prepared dish; top with 2 of the noodles.

7.Cover with layers of 1/4 of the remaining sauce, 1/3 of the ricotta cheese (or tofu) mixture and 1/3 of the vegetables.

8.Repeat layers 2 more times, beginning with noodles and ending with vegetables.

9.Top with remaining 2 noodles and remaining sauce; sprinkle with mozzarella cheese or vegan parma.

10.Cover with aluminum foil sprayed lightly with cooking spray, sprayed-side down.

11.Bake 30 minutes.

12.Remove foil; bake an additional 15 minutes or until hot and bubbly.

13.Let stand 10 minutes before serving.

From: http://www.amys.com/health/recipes/category/main-dish#recipe_234

Green Greens Rice Cassarole

Posted by Lea Romero on August 2, 2013 at 10:15 AM Comments comments (0)

Green Greens Rice Cassarole

Hands-On Time: 35 minutes

Ready In: 1 hour

Yield: 6 servings


6 cups cooked brown rice (made from 3 cups raw)

2 tablespoons olive oil

1 onion, finely chopped

1 teaspoon kosher salt (or half as much table salt)

2 cloves garlic, finely chopped

1 large bunch of greens (spinach, kale, chard, etc.), washed, thick ribs removed, and finely chopped

4-ounce packet of cream cheese

3 eggs

1/2 cup cottage cheese

1 packed cup grated cheese (Monterey Jack or cheddar is perfect for this)

juice from 1/2 a lemon, to taste

1-2 teaspoons chopped fresh herbs, such as mint, basil, or cilantro (optional)


Heat the oven to 350ºF and cook the rice. While the rice is cooking, heat the olive oil in a wide pan over medium-low heat and sauté the onion with the salt until it's soft, translucent, and starting to brown (around 10 minutes).

Add the garlic and sauté for another minute until it's fragrant, then add the greens and cook, stirring, until the greens are wilted and tender, anywhere from 2 to 10 minutes, depending on the greens (if the mixture threatens to dry out, add a couple tablespoons of water and let it steam, covered, for a few minutes).

Turn the heat off, and stir in the cream cheese, cut into chunks, until it is mostly melted.

Now stir in the rice (if your pan isn't huge, you may need to move the whole thing to a large mixing bowl), and then the eggs, which you've beaten with the cottage cheese, and, finally, the grated cheese.

Add a few squeezes of lemon juice, and the herbs, if you're using them. Now put a spoonful of the mixture on a plate and microwave for a few seconds, then taste: add more salt, lemon, or herbs if it doesn't seem fully flavored.

Bake the rice mixture in a greased casserole dish, covered with a lid or foil, for 25 minutes, and then uncovered for another 10. Serve hot, with a green salad or sliced tomatoes.

Source: http://family.go.com/food/recipe-779157-green-greens-rice-casserole-t/

Homemade Lemonades

Posted by Lea Romero on July 9, 2013 at 1:40 PM Comments comments (0)


2 cups organic sugar

1 cup hot spring water

2 cups fresh organic lemon juice

1 gallon cold spring water

1 organic lemon, sliced

Mint sprigs, for garnish


In a 1 gallon container, place sugar and hot water, and stir until sugar dissolves. Add lemon juice and cold water to render 1 gallon. Stir until well mixed. Pour lemonade over glasses of ice, squeeze slice of lemon on top of each, and garnish with a sprig of mint.

Tropical Mango Lemonade

2 cups chopped mangoes, pureed

5 cups cold spring water

1/2 cup fresh lime juice

1 1/2 cups organic sugar (dissolved in 1/2 boiling water in saucepan, over low heat)


1.Mix pulp with the 5 cups water and dissolved sugar.

2.Add the lime juice.

3.Serve with cracked ice.

Local Farmers Markets-Tampa/St Pete

Posted by Lea Romero on June 5, 2013 at 10:30 AM Comments comments (0)

Williams Park Summer Market 2013

Saturdays, June 1 - August 24

9am – 1pm

Williams Park 

(1st Ave N, between 3rd and 4th St)

St. Petersburg, FL

Gulfport Fresh Market

2900 Beach Blvd. South

Gulfport, FL 33707


Oct - May 9am - 3pm

June - Sept 9am - 2

Laura Garrison (727) 278-4285

Downtown Tampa Market

600 & 700 Block of Franklin Street

Downtown Tampa


Sundays 10am -3pm

October - May

Downtown Tampa Partnership

Dunedin Green Market

Pioneer Park - Main St & Douglas Ave

Dunedin, FL Fridays & Saturdays 9am - 2pm

Nov - Apr

Saturdays 8am-12:30pm

May - July

Richard Kendler (727) 733-4215

Friday Fresh Market

999 Indian Rocks Road

Bellair, FL Fridays 10am - 2pm

Open Nov - Mar

Christy Ward (727) 667-0019

Fresh Market at Wiregrass

Shops at Wiregrass

28211 Paseo Drive

Wesley Chapel, FL

1st & 3rd Saturdays 10am - 3pm


Greg Barhill (813)310-5705

Brooksville Farmers Market

Brooksville Courthouse

20 N Main St

Brooksville, FL Saturdays 8am - 2pm

Closes Sept

Look for a new location Sept 2013

Lisa Callea (352) 428-9275

Ybor City Fresh Market

8th Ave. and 18th St @ Centennial Park

Tampa, FL Saturdays 9am - 1pm

May - Sept

Lynn Schultz (813) 241-2442

Sarasota Farmers Market

Lemon Ave. & Main St.

Sarasota, FL Saturdays 9am - 1pm

Open Year round

Phil Pagano (941) 536-6094

Downtown Bradenton Farmers' Market

428 12th Street W

Bradenton, FL Saturdays 9am - 2pm

Open October - May

Kevin Webb (941) 744-7484

Seminole Heights Sunday Morning Market

Seminole High School

5000 N Central Av

Tampa, FL 2nd Sundays 9am-2pm


Greg Barhill (813)310-5705

Fresh Market at Hyde Park Village

Hyde Park Village

742 S Village Circle

Tampa, FL


1st Sundays 10am - 2pm

Year Round

Greg Barhill (813)310-5705

FishHawk Ranch Market

Park Square on Dorman Road

Lithia, FL 1st Sundays 9am - 2pm

Oct - May

Jenny (813) 657-6629

Corey Fresh Market

Corey Ave (between Blind Pass Rd & Boca Ciega Dr)

St. Pete Beach, FL

Sundays 9am - 2pm

Open Oct- May

Kathi Hensen (727) 498-8778

North Tampa Market

Carrollwood Cultural Center

4537 Lowell Road

Tampa, FL 33618 2nd Saturdays 10am-2pm

Year Round

Greg Barhill (813)310-5705

Sunday Market at Suntan Art Center

Don Vista Center

3300 Gulf Boulevard

St. Pete Beach, FL

Sundays 10am-3pm

Oct - May

Patricia Chase (727) 367-3818

Tarpon Springs - Sunday Market

Tarpon Av & Pinellas Av (Alt 19)

Tarpon Springs, FL Sundays 9am - 2pm

Open October - May

Laura Johnson

Sweetwater Organic Farm - Sunday Market

6942 W. Comanche Ave.

Tampa, FL Sunday Noon - 4pm


(813) 887-4066

This Week's Juice Recipes

Posted by Lea Romero on May 23, 2013 at 3:45 PM Comments comments (0)

Watermelon Smoothie


•3 Cups of Watermelon

•1 Cup Green Grapes

•1-2 limes, peeled & deseeded

•pinch of cayenne

•1/4 cup water (or sub for raw coconut water

Blend together and enjoy!!!

Greenmaster Juice


2 stalks Kale

4-5 stalks Celery

1 Cucumber

1/2 Lemon

2 tsp Ginger

1 Apple

1 2 cups of Coconut Water

Mix together!!

Heart Juice

2 Beets

3 carrots

4 stalks celery

1 tbsp ginger

2 tbsp lemon

1 apple

Mix together and enjoy!!

Kid's Dinnermeals

Posted by Lea Romero on April 17, 2013 at 5:45 PM Comments comments (0)

Almond Crusted Chicken Fingers


Coconut oil

1/2 cup sliced almonds

1/4 cup whole-wheat flour

1 1/2 teaspoons paprika

1/2 teaspoon garlic powder

1/2 teaspoon dry mustard

1/4 teaspoon salt

1/8 teaspoon freshly ground pepper

1 1/2 teaspoons extra-virgin olive oil

4 large egg whites

1 pound chicken tenders


Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Cornmeal-Crusted Chicken Nuggets


1 cup fresh blackberries or raspberries, finely chopped

1 1/2 tablespoons whole-grain mustard

2 teaspoons honey

1 pound chicken tenders, cut in half crosswise

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

3 tablespoons cornmeal

1 tablespoon extra-virgin olive oil



Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.

Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).

Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.

Vegetarian Taco Salad


2 tablespoons extra-virgin olive oil

1 large onion, chopped

1 1/2 cups fresh corn kernels or frozen, thawed

4 large tomatoes

1 1/2 cups cooked long-grain brown rice 

1 15-ounce can black, kidney or pinto beans, rinsed

1 tablespoon chili powder

1 1/2 teaspoons dried oregano, divided

1/4 teaspoon salt

1/2 cup chopped fresh cilantro

1/3 cup prepared salsa

2 cups shredded iceberg or romaine lettuce

1 cup shredded pepper Jack cheese

2 1/2 cups coarsely crumbled tortilla chips

Lime wedges for garnish


Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.

Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.

Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.

Tortellini Primavera


1 14-ounce can vegetable broth or reduced-sodium chicken broth

2 tablespoons all-purpose flour

1 tablespoon extra-virgin olive oil

3 cloves garlic, sliced

1 cup shredded fontina cheese or 3/4 cup shredded Parmesan cheese

1 tablespoon chopped fresh tarragon, dill or chives or 1 teaspoon dried tarragon

1/8 teaspoon salt

4 cups chopped vegetables, such as broccoli, carrots and snap peas

1 16-ounce package frozen cheese tortellini


Put a large pot of water on to boil.

Meanwhile, whisk broth and flour in a small bowl. Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat and stir in cheese, tarragon (or dill or chives) and salt.

Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the vegetables and tortellini are tender, 3 to 5 minutes. Drain; add to the pan with the sauce and stir to coat.

Garden Fresh Stir Fry


1/2 cup dry sherry, or Shao Hsing rice wine 

1/2 cup water

2 tablespoons brown sugar

2 tablespoons lime juice

2 tablespoons hoisin sauce

2 teaspoons cornstarch

1/4 teaspoon salt

2 tablespoons canola oil, divided

1 pound water-packed seitan, preferably chicken-style, drained, patted dry and broken into bite-size pieces

1/4 cup chopped unsalted peanuts

2 teaspoons minced fresh ginger

4 carrots, thinly sliced

2 bell peppers, thinly sliced

1/4 cup chopped fresh cilantro, (optional)



Whisk sherry (or rice wine), water, brown sugar, lime juice, hoisin, cornstarch and salt in a small bowl.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add seitan; cook, stirring occasionally, until crispy, 4 to 6 minutes. Stir in the remaining 1 tablespoon oil, peanuts and ginger. Cook, stirring often, until fragrant, about 1 minute. Add carrots and bell peppers, and cook, stirring constantly, about 1 minute.

Whisk the sauce and add to the pan; stir to coat. Reduce heat to medium, cover and cook until the vegetables are crisp-tender and the sauce is thickened, 3 to 4 minutes. Stir in cilantro, if using.

This Week's Juice Recipes

Posted by Lea Romero on April 17, 2013 at 5:30 PM Comments comments (0)

Sunrise Citrus Juice



2 grapefruits (peeled)

1 red bell pepper (capsicum)

2 pears

6 carrots

Green Ginger Ale (great for nausea)



3 green apples

2 celery sticks

1 large cucumber or 2 smaller cucumbers

1 lime

2” piece of ginger

SunnyG Juice




2 mangoes

1 orange

1 yellow pepper (capsicum)

2 inch piece of ginger


Tropical Green Lemonade


1/4 pineapple

1/2 cucumber

1 apples

1 handful spinach

1/2 lemon

Spiced Peach Pear Juice



2 peaches

1 large pear

2 yellow carrots (or any variety of carrots)

1 cup of green grapes (optional – for an extra sweet taste)

1″ piece of ginger

Pinch of cinnamon, nutmeg and clove powder

Pasta Shells with Mozzarella, Tomatoes and Basil

Posted by Lea Romero on April 6, 2013 at 1:40 PM Comments comments (0)


1 lb. cherry or grape tomatoes or mixed heirloom tomatoes

1/2 cup extra-virgin olive oil

About 1/2 cup fresh basil leaves, torn into pieces

1/2 lb. mozzarella di bufala

1 Tbs. plus 1/2 tsp. salt

1 lb. conchiglie or other short pasta

Freshly ground black pepper, to taste

8 olive oil-packed anchovy fillets, coarsely chopped (optional)

1 Tbs. salt-packed capers, well rinsed (optional)

1 cup Gaeta or Kalamata olives, pitted, or 1 Tbs. black olive paste (optional)

Red pepper flakes, to taste (optional)


If using cherry tomatoes, cut them in half through the stem end. If using larger tomatoes, cut them into pieces the size of a cherry tomato half. Put the cut tomatoes in a bowl and add the olive oil and one-third of the basil. Set aside at room temperature to allow the flavors to blend while you prepare the remaining ingredients.


Cut the mozzarella into 3/4-inch cubes or coarsely shred it with your hands. Set aside.


Bring a large pot three-fourths full of water (at least 4 quarts) to a rapid boil over high heat. Add the 1 Tbs. salt and the pasta and stir for the first minute of cooking and occasionally thereafter. Cook until al dente, according to the package instructions.


Just before the pasta is done, add the 1/2 tsp. salt and a few grinds of black pepper to the tomatoes. When the pasta is ready, drain it but not too dry and transfer to a serving bowl. Pour the tomato mixture over the pasta, add the anchovies, capers, olives and a sprinkle of red pepper flakes and stir well. Let the pasta cool for about 5 minutes, then stir in the mozzarella pieces. (The pasta should be cool enough so that the mozzarella does not melt.) Sprinkle with the remaining basil.


The pasta can be made up to 2 hours in advance and kept at room temperature; do not refrigerate. Spoon into individual bowls or onto plates, or serve in a large bowl as part of a buffet. Serves 4 to 6.


Adapted from Williams-Sonoma Foods of the World Series, Rome, by Maureen B. Fant (Oxmoor House, 2005).

Flatbread with Eggplant, Peppers and Onion

Posted by Lea Romero on April 6, 2013 at 1:35 PM Comments comments (0)


1 red bell pepper

1 green bell pepper

1 eggplant

For the dough:

1 2⁄3 cups all-purpose flour

1⁄2 tsp. salt

2 tsp. baking powder

1⁄2 Tbs. olive oil

1 egg yolk

3⁄4 cup water

1 garlic clove, crushed

12 black olives, pitted and coarsely


Salt and freshly ground pepper, to taste

2 large, ripe tomatoes, cut into thin slices

4 Tbs. olive oil


Preheat an oven to 450°F.


Place the bell peppers and eggplant on a baking sheet and roast, turning several times to cook evenly, until the peppers are blistered and blackened all over and the skin of the eggplant is wrinkled and shriveled, about 45 minutes. Transfer the peppers and eggplant to a paper bag. Close the bag and set aside until cool enough to handle, about 15 minutes. Leave the oven on.


Peel the charred skins off the roasted vegetables. Slice each bell pepper in half lengthwise and discard the seeds, ribs and stems. Cut the peppers and eggplant into thin strips.


Meanwhile, make the dough: In a bowl, sift together the flour, salt and baking powder. Make a well in the flour and add the olive oil and egg yolk. Gradually add the water, mixing the wet ingredients into the flour little by little with a wooden spoon. Turn the dough out onto a lightly floured board and knead until soft, smooth and elastic, about 1 minute. Form the dough into a ball and place in a large, lightly oiled bowl. Cover with a kitchen towel and let stand in a warm place until the dough puffs slightly, about 30 minutes.


In another large bowl, combine the eggplant and bell pepper strips with the garlic and olives, and season generously with salt and pepper.


Lightly oil a 12-by-9-inch rimmed baking sheet. On a lightly floured work surface, roll out the dough into a rectangle to fit the pan. Press into the prepared pan and trim away any excess dough.


Cover the dough base with the tomato slices. Drizzle 2 Tbs. of the olive oil over the tomato slices. Arrange the eggplant mixture evenly over the tomatoes and drizzle with the remaining oil.


Bake until the edges are beginning to brown, about 25 minutes. Remove from the oven and let cool slightly. Cut into squares and serve warm.

Serves 6.

Adapted from Williams-Sonoma Foods of the World Series, Barcelona, by Paul Richardson (Oxmoor House, 2004).

Avocado and Black Bean Tortas

Posted by Lea Romero on April 6, 2013 at 1:30 PM Comments comments (0)


1 cup thinly shredded cabbage

1 ripe tomato, seeded and chopped

2 large radishes, thinly sliced

1 Tbs. fresh lime juice

1 tsp. hot pepper sauce

2 crusty sandwich rolls, split

2/3 cup low-sodium refried black beans, warmed or at room


1/4 cup queso fresco or cotija cheese, crumbled

1 small ripe avocado, pitted, peeled and sliced


Put the cabbage, tomato and radishes in a bowl. Drizzle with the lime juice and hot sauce and stir well. Set aside.


Using your fingers, remove some of the soft bread from the inside of the roll halves, making a hollow for the sandwich filling. Toast the rolls in a toaster or a warm oven.


Spread half of the refried beans over the bottom half of each roll. Top with the cheese and avocado slices. Divide the vegetable mixture equally between the sandwiches, mounding it on top of the avocado. Cover with the top half of the rolls and serve immediately, or wrap well and pack to go. Makes 2 sandwiches.


Adapted from Williams-Sonoma Healthy in a Hurry, by Charity Ferreira (Weldon Owen, 2012).



Black Bean Burgers

Posted by Lea Romero on April 6, 2013 at 1:20 PM Comments comments (0)

Black Bean Burgers

1 15-ounce can black beans, drained

1/4 cup diced and sautéed onions

2 slices multigrain bread, finely crumbled

1/2 teaspoon each of garlic powder, black pepper, and onion powder (optional)

1/4 teaspoon salt (optional)

1/2 cup cracker crumbs

In a large bowl, mash the drained black beans. Add the sautéed onions, crumbled bread, and spices. Mix thoroughly. Add about 1/4 cup of cracker crumbs (or just enough to be able to form patties from the mixture). Using your hands, form the mixture into 1/2-inch thick patties. For a breaded burger, gently coat each patty with more cracker crumbs.


In a lightly oiled non-stick pan, fry both sides of the patties. Serve with a garnish of lettuce, tomatoes, avocado, and any other condiments on buns or over a bed or rice.


Posted by Lea Romero on April 2, 2013 at 12:20 AM Comments comments (0)

Veggie Juice

1 cup of spinach

1/2 cucumber

2 stalks of celery

3 carrots

1/2 apple

Juice cucumbers with their skins on. The dark green skin is a great source of chlorophyll, a phytochemical that can help build red blood cells. Make sure to wash them before juicing.

Heartburn Eliminator

1 Cup Spinach

6 Carrots

Tropical Fruit Juice

This recipe has plenty of beta-carotene which the body converts into vitamin A, the essential ingredient to healthy hair, clear eyes, and healthy skin. Remove all the peel and seeds before putting the orange, pineapple, watermelon, and mango into the juicer.

1 Orange

1/2 Mango

1 Slice of Fresh Pineapple

1 Slice of Watermelon

5 Strawberries

Source: http://www.omegajuicers.com/juicing-recipes

Easter "Bacon", Potato, and Green Onion Frittata

Posted by Lea Romero on March 27, 2013 at 9:45 AM Comments comments (0)

1/4 cup olive oil

1 onion, finely chopped

4-5 green onions, chopped with the green and white parts separated

4 cloves garlic, minced

2 medium potatoes, shredded

2 tsp. salt, divided

1/2 tsp. pepper, divided

2 lb. firm tofu

2-3 Tbsp. soy sauce, to taste

4 Tbsp. nutritional yeast (optional)

2-3 Tbsp. faux bacon bits (try Bacos)



• Preheat the oven to 350°F.

• In a large skillet, heat the olive oil over medium heat. Add the onion and the white part of the green onions and sauté for 2 to 3 minutes. Add the garlic and heat for another 30 seconds. Increase the heat to medium-high and add the potatoes, 1 tsp. of the salt, and 1/4 tsp. of the pepper. Cook for 10 to 15 minutes, flipping the potatoes regularly until they are well-browned.

• Blend the remaining salt and pepper, the tofu, soy sauce, and nutritional yeast in a food processor until they are creamy. Fold in the faux bacon bits, the green part of the green onions, and the fried potatoes and pour the mixture into a large, oiled pie or tart pan. Bake for 30 to 40 minutes or until the center is firm.

• Allow the frittata to cool for 10 minutes then invert it onto a serving plate.


Pad Thai Noodles and Sauce

Posted by Lea Romero on March 27, 2013 at 9:40 AM Comments comments (0)

1 lb. soba, rice or other noodles

5 Tbsp. tamari or soy sauce

5 Tbsp. lemon or lime juice

1-2 Tbsp. peanut butter

1 Tbsp. tahini (or omit and use more peanut butter)

2 green chillies, seeded and minced

4 Tbsp. sugar or other sweetener

1 large onion, chopped

4-8 garlic cloves, minced

1/2 lb. tofu (optional)

1 2-inch piece fresh ginger, minced (optional)

2 Tbsp. sesame (or other) oil

2 1/4 cup carrots, chopped

1 can water chestnuts

1 large can bean sprouts

1 cup snow peas

Limes, to taste (optional)

Chopped peanuts, to taste (optional)

Green onion, sliced, to taste (optional)


• Prepare the noodles, drain and set aside. In a separate bowl, mix the tamari, lemon or lime juice, peanut butter, tahini, chillies and sugar and set aside.

• In a wok, stir-fry the onion, garlic, tofu and ginger in sesame oil. Add the carrots, water chestnuts and a little water and stir-fry for a few minutes. Add the tamari mixture, bean sprouts, snow peas and noodles. Stir and cook until the sauce thickens – about 5 minutes. Serve with limes, chopped peanuts or sliced green onion.


Juicing Recipes

Posted by Lea Romero on March 26, 2013 at 8:20 PM Comments comments (0)

Carrot Pineapple Orange Juice

1 small orange, including rind, seeded and cut into pieces

1/8 small, ripe pineapple, peeled, cored and cut into pieces

2 carrots, scrubbed clean and cut into pieces

Juice of 1/2 lemon (stirred in at end)


Strawberry-Pineapple-Mint Juice

1/2 large pineapple, peeled, cored and cut into cubes

1 cup strawberries

1 pear

30 mint leaves

*Adapted from Reboot Your Life.™


Apple-Cantaloupe-Honeydew Juice

2 apples

1/2 cantaloupe

1/2 honeydew

6 to 8 kale leaves

6 to 8 Swiss chard leaves

*Adapted from Reboot Your Life.™


Great Green Fruity Mix

2 cups packed beet greens, red Swiss chard, kale, spinach or a combination

1 Golden Delicious apple

1/2 Comice pear

10 strawberries

1 cup coconut water (stir into glass of finished juice)

*Adapted from Reboot Your Life.™


Sunset Blend Juice

1 large sweet potato

1 carrot

1 red bell pepper

2 red beets

2 Golden Delicious apples

1 orange (optional)

*Adapted from Reboot Your Life.™


Romaine-Apple-Orange Juice

2 cups romaine hearts

2 green apples

1 orange

2 celery stalks

1/2 cucumber

*Adapted from Reboot Your Life.™

Lemon-Lime Juice

1 lemon

1 lime

2 Asian pears

2 green apples

2 carrots

1 (thumb-size) piece of ginger

2 cups purple cabbage

*Adapted from Reboot Your Life.™

Mango Juicing Recipes

Posted by Lea Romero on March 21, 2013 at 10:35 AM Comments comments (0)

Here are a few juicing recipes. I LOVE Mango so I thought I'd share them with you!

Tropical Wake-Up

2 cups cubed pineapple

1 large mango, prepped flesh only

½ inch piece fresh ginger

Run the pineapple, mango, and ginger through a juicer and filter with water if desired. Serve over ice.

Mango Orange Cucumber Coconut

2 oranges

1 large mango, prepped

1 cucumber

Coconut water, to taste

Mango Apple

1 large mango, prepped and cubed flesh only

2-3 apples

Mango Blueberry Apple Lime

1 large mango, prepped and cubed flesh only

1 cup blueberries

2 apples

1 lime

Mango Citrus

1 large mango, prepped and cubed flesh only

2 oranges

1 lime

Mango Grapefruit Ginger

1 large mango, prepped and cubed flesh only

1 grapefruit

¼ inch ginger

Mango Lemon Apple Raspberry

1 large mango, prepped and cubed flesh only

1 cup raspberries

2 apples

½ lemon

Mango Pineapple Passion

1 large mango, prepped and cubed flesh only

½ pineapple cubed flesh only

1 passion fruit flesh/seeds

Baked Sweet Potato with Onions and Red Pepper

Posted by Lea Romero on March 21, 2013 at 10:35 AM Comments comments (0)



1 large sweet potato

1 teaspoon olive oil

1/2 sweet onion, sliced

1 red bell pepper, cut into strips

1 roasted green chile pepper, chopped

1/4 cup vegetarian ground beef

1/4 cup plain yogurt

salt and ground black pepper to taste


1.Preheat oven to 350 degrees F (175 degrees C).

2.Place the sweet potato on a baking sheet and bake until tender, about 30 minutes.

3.Heat olive oil in a skillet over medium heat. Cook and stir onion, red bell pepper, and chili pepper until very tender, about 15 minutes.

4.Stir vegetarian ground beef into the skillet and cook until heated through, about 5 minutes.

5.Slice cooked sweet potato in half lengthwise and top with the skillet mixture. Place yogurt on top and season with salt and black pepper.