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A HEALTHY WITCH IS A HAPPY WITCH, BLACK BEAN ARUGULA TOSTADAS WITH TUMERIC GUACAMOLE


Black Bean-Arugula Tostadas With Turmeric Guacamole

S
Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD
By Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD -

Reviewed by a board-certified physician.

Updated December 28, 2016

Total Time 20 min

Prep 10 min, Cook 10 min

Yield 4 tostadas (230 calories each)

Eating more plant-based meals can help boost your intake of antioxidants, fiber, and vitamins and minerals. Here’s a flavorful, meatless version of a Mexican classic.

These tacos feature black beans, which have high levels of a potent antioxidant called anthocyanins, thanks to their darkly pigmented skins. That’s not where the anti-inflammatory, antioxidant benefits end—the turmeric in the guacamole is also a potent antioxidant.

In addition, the beans contribute fiber and iron while the avocado delivers healthy monounsaturated fat. This protein-fat combo keeps you satisfied longer—much longer than it’ll take you to whip up this recipe.

Ingredients
4 6-inch whole grain corn tortillas
1.5 tablespoons olive oil
2 cups canned black beans, rinsed and drained
½ cup salsa
½ medium avocado, peeled and diced
1 tablespoon finely chopped red onion
1 medium clove garlic
1 teaspoon fresh lemon juice
¼ teaspoon powdered turmeric
¼ teaspoon ground cumin
1/8 teaspoon salt
pinch of ground black pepper
4 cups arugula
½ cup chopped tomato
¼ teaspoon red pepper flakes (optional)
Preparation
1. Preheat the oven to 350F.
2. Brush 2 teaspoons of olive oil over both sides of each tortilla, place on a baking sheet, and bake until crispy, about 10 minutes.
3. In a blender, pulse beans and salsa until about half the beans are pureed and half remain chunky. Add water, 1 tablespoon at a time, if you need to thin the mixture. If you prefer the beans warm instead of room temperature, heat in a microwave safe dish for 1 minute, or until heated through.

4. In a medium bowl, mash the avocado, red onion, garlic, lemon juice, turmeric, cumin, salt, and pepper together until smooth.
5. Heat 2 tablespoons of water in a large pan and add the 4 cups of arugula, mixing until only slightly wilted, then remove from the water.
6. Assemble your tostada. Spread the bean and salsa mixture on the baked tortilla and top with the wilted arugula, chopped tomato, guacamole, and sprinkle of red pepper flake.
Ingredient Variations and Substitutions
If you’re not a fan of or just don’t have black beans handy, use pinto beans or kidney beans instead. Or, try a version with garbanzo beans and use curry powder in the guacamole in place of turmeric and cumin. You’ll still receive the filling fiber, iron, and antioxidants.
Fresh sprouts, like sunflower sprouts, can replace the arugula if you prefer a crunchier, uncooked topping. In fact, you can use kale or spinach instead of the arugula if you’re not a fan of the taste.
Want to make this dish a burrito bowl? Swap the tortilla out for cooked quinoa or brown rice. Substitute lime in for lemon to add a slightly different flavor profile and swap in chili powder in place of cumin to add a mild kick.

Cooking and Serving Tips

Let the garlic sit for 10 minutes after you mince it and your body will absorb more of the active antioxidant compounds.
Corn tortilla freeze well and thaw quickly, so store extras in the freezer if you don’t plan to use them within a week.

You can tell an avocado is ripe when it’s stem falls easily away and leaves a patch of bright green flesh exposed.
If you like softer tortillas, brush with oil and heat in a skillet until just warm.

Found in Very Well.com

Posted by, PHYNXRIZNG

We Will Be Back Soon

After a flood devastated Watseka, Illinois, local restaurant owner-operators - Wayne and Marsha Jarosh - changed their sign to reflect the resilient spirit of the town and its people. “Our restaurant took about 32 inches of water, and the community was devastated. Our reader board sign was still standing, though, and its message, ‘We Will Be Back Soon,’ spoke as much for all of Watseka as it did our restaurant. We did all we could. We donated food and water from our other two stores (in Gilman, IL & Kentland, IN) to a church where flood victims stayed, as well as to local-response teams, police and EMTs. Everyone came together. It reminded us of how much this community means to us, and how much community matters to McDonald’s. We just tried to do everything we could do to help.” - Wayne Jarosh, owner-operator of the Watseka McDonald’s