Prep time: 5 minutes. Cooking time: 5 minutes. Serves: 1 or 2
Vegetable Cooking Spray
2 egg whites
Salt and pepper to taste
2 whole wheat tortillas, warmed
¼ cup crumbled goat cheese
¼ cup rinsed canned black beans, warmed
GARNISH: Salsa to taste (recipe below)
Heat frying pan and spray with vegetable cooking spray. Scramble the egg whites in the pan and cook until done (how you like them). Divide the cooked eggs and place on the torillas. Sprinkle cheese over eggs. Place beans over cheese and eggs. Roll each tortilla into a wrap. (Heat for 15 seconds in microwave if necessary). Spoon Salsa on top. Enjoy!
TROPICAL TOMATO PINEAPPLE SALSA
Prep time: 5 minutes. Makes: About 2 cups
Juice of two fresh limes (about 3 tbsp)
¼ tsp sea salt
¼ tsp freshly ground black pepper
¼ tsp freshly grated ginger
1 cup chopped pineapple
¾ cup chopped fresh tomatoes
1 fresh jalapeño pepper, seeds and stem removed, finely chopped (optional)
¼ cup chopped shallots or green onions
¼ cup chopped fresh cilantro, packed (do not omit this)
In a bowl, combine lime juice, salt, pepper and ginger. Gently stir in the rest of the ingredients.
Note: Take care when handling hot peppers. Make sure to wash your hands after handling them and avoid touching your eyes.
LAMB, SWEET POTATOES, AND KALE
Prep time: 10 minutes. Cooking time: 20 minutes. Serves: 4
1 tbsp + 1 cup chicken or vegetable broth
1lb ground or minced lamb shoulder or leg
1 medium-sized onion, quartered & sliced thin
2 tbsp minced fresh ginger
3 medium cloves garlic, pressed
1 tsp garam masala
5 cups finely chopped kale
3 cups sweet potatoes, peeled & cut in 1-inch cubes
Salt & white pepper to taste
Fresh lemon juice
Heat 1 tbsp broth in a large-size stainless steel braising pot or skillet over medium high heat. Sauté lamb, onion, garlic and ginger in broth for about 5 minutes; stirring frequently. Add garam masala, mixing well for about half a minute. Add 1 cup broth and stir in sweet potatoes and kale. Simmer on medium low heat covered for about 15 minutes, stirring occasionally, or until lamb, potatoes and kale are tender. Season with salt and pepper.
Serve and squeeze fresh lemon juice over all.
Note: Garam masala is a pre-blended spice mixture that you can find in supermarkets, natural food stores, or Indian markets. It is widely used in Indian, Nepalese, and other Asian cuisines. It is made of cardamom, cloves, mace, cinnamon, cumin, fennel, black peppercorns, and fenugreek.
QUICK ORANGE* DESSERT
Prep time: 10 minutes. Serves: 2
½ tsp grated lemon rind*
Tbsp fresh lemon juice
2 tbsp raw honey
2-1/2 tbsp plain yogurt
2 medium oranges**
GARNISH: top with orange zest*
In a small bowl, whisk lemon rind, lemon juice and honey until the honey is well mixed in. Add yogurt and whisk thoroughly. Peel and separate the individual sections of the orange. Be sure to remove the membrane covering from each section. Cut the sections into thirds crosswise. Place in 2 dessert bowls.
To serve: Spoon yogurt honey mixture over the oranges.
** Any fruit may be used.
*Use an organic lemon and orange for zest, if possible.