So Delicious! Black Bean and Avocado Spread!

I apologize that my photos are not more glamorous or that the spread itself is not prettier.

But there is no denying the fact that this little dish is one yummy and nutritious treat.

Coconut oil, black beans, garlic and avocado create a powerhouse of healthy oils, fiber and antioxidants in a tasty and convenient spread or dip; warm or chilled.

This recipe is an anti-inflammatory, anti-oxidant rich combination that is easy to incorporate into your diet.

Just sauté garlic in coconut oil for a minute add 2-3 cans of organic black beans and cook until soft.

I start mashing everything with a potato masher then add the avocado and blend in the food processor.

Avocado is my new favorite food these days and I use it as a meat/dairy substitute in sandwiches and as a base for creamy dips and spreads.

My diet is becoming increasingly vegan if for no other reason than I simply feel better; more energized, lighter, and sharper.

Coconut oil is another of my favorites and I find ways to squeeze it into everything that I eat.

In this recipe it adds tremendous richness, creaminess and depth of flavor.

I find that coconut oil lends a richness that meat and dairy add to foods.

Black beans are a major staple in my kitchen.
They are super cheap, incredibly nutritious and convenient.

I buy organic beans in BPA-free cans and I find that if I always have them on hand I always have a meal.

From a quick soup to a warm spread or quesadilla, black beans are a great source of protein.

I served these with organic corn chips.

Served warm as a spread for bread or in a corn tortilla with other veggies, this is a quick and convenient source of protein and nutrition.

Keep some in the fridge and serve with brown rice and sautéed red peppers and it makes a cheap and easy meal.


Quinoa Salad with Black Beans, Corn, Roasted Red Pepper, Tomatoes, Scallions, Cilantro and Lime!

030quinoa salad bowl

We love quinoa!

It is a great alternative to pasta in that it delivers the same creamy, chewy, texture but is high in protien. A complete protien, as a matter of fact.

Aside from it’s nutrtious profile it is delicious and versatile.

We love this salad!

It is a power packed meal that delivers flavor and energy for very little expense.

Get creative and use your favorite fresh ingredients to create your own quinoa delights!


I used lots of lime in this dish. It compliments the cilantro and brightens the tomatoes.

014Quinoa salad


1 cup quinoa and 2 cups water
5 scallions
2 medium tomatoes
1/2 roasted red pepper
1 cup black beans ( canned are fine )
1 cup corn
1/2 cup of finely chopped cilantro
2 Tbspn olive oil
1-2 limes


Boil the quinoa. 10-15 minutes

Set aside and chop all the veggies

combine and add salt and pepper to taste.

Sqeeze lots of lime on the salad!

019quinoa salad

I mix the fresh veggies in when the quinoa is still a bit warm; it seems to bring all the flavors to their peak yet not cook them at all.

021quinoa salad lime

There is always room for more lime!

025quinoa salad

Garnish with avocado for an even richer flavor!


Meatless Monday! Broccolini Soup and Quinoa, Black Bean Salad

044meatless monday PD

Meatless Monday! Broccolini soup and quinoa salad were the perect combo.

Quinoa is a complete protein and black beans, tomato and basil create a filling nutritious but light meal.

Olive oil and lemon dress the salad with salt to taste.

Quinoa is fast and easy to prepare; 1 cup of quinoa to 2 cups of water, boil for about 15 minutes and you’re ready to go.

Just chop the rest of the ingredients and fold into warm quinoa. I used canned black beans so I rinsed them well to decrease the sodium content. I used about 1/2 can.

012broccoli soup

I made a quick “broth” for the soup by boiling the stems of the broccolini in water with garlic slices.

I boiled until tender then pureed in the food processor.

015broccoli soup

I then sauteed 1/2 onion and more garlic in olive oil and created a roux with 2 Tbspn of flour and 2 tbspn of butter.

021broccoli soup

Then 1 cup of half and half and 2 cups milk.

My girls wanted cheddar so I added about 3/4 of a cup.

029broccoli soup

I then combined everything in one pot to cook then added the tops of the broccolini to cook in the soup.

035quinoa salad

Warm and creamy with light and bright.

037meatless monday

These tomatoes were the best. The juicy brightness set off the quinoa just right.
041meatless monday


Leftovers! Black Beans and Rice with Chicken

025leftovers PD

What I had:

Leftover black beans, about 2/3 a can
2 scallions
the remains of a bunch of cilantro
1/2 breast of chicken

023leftovers PD

I made some white rice ( kids request ) and added some roasted garlic, also leftover from an eariler meal.


After the rice was cooked I threw in the chopped cilantro, garlic and black beans.

015leftovers PD

My daughter warmed the chicken then we plated everything and garnished with salsa, sour cream and scallions.

017leftovers PD

This couldn’t have been easier.

018leftovers PD

No waste! Perfect, because…

I am going grocery shopping tommorrow!

026leftovers PD


Southwest Salad for a Sunny Afternoon!

010southwest salad PD

Something light and “springy” was on my mind today.

A chill in the air did not stop the sunny skies from inspiring a salad full of all my favorites; avocado, black beans, corn, red onion, scallions and cilantro!

Lime and olive oil dressed this salad and allowed all the flavors to come through and keep it light.

006southwest salad PD

You can get really creative with tomatoes, olives, peppers…I used what I had on hand.

I tend to go heavy on the cilantro!
008southwest salad PD


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