Maintenance – Cauli-Bean Tacos

Today’s post comes from a fabulous whole food blogger, Health Seeker’s Kitchen.  She’s got fantastic recipes and has shared one of her favorites here:

The health benefits of cauliflower are huge!! Even though this white delight looks like a vegetable, you’re really eating the flower of the plant, hence the name. Cauliflower is a member of the ‘white’ family in terms of fruits and vegetables. Included in this group are other natural foods such as bananas, mushrooms, onions, and garlic. Cauliflower contains allicin, which can improve heart health and reduce the risk of strokes, and selenium, a chemical that works well with Vitamin C to strengthen the immune system. Cauliflower can also help to maintain a healthy cholesterol level.

Folate is also found in cauliflower, which is a B vitamin that is needed for cell growth and replication. For this reason, it is often recommended that women who are pregnant or
may become pregnant eat significant amounts of cauliflower in order to help their unborn children develop properly.

Of course, cauliflower is an excellent source of fiber, which helps to improve colon health and can even help prevent cancer. And, most recently, it has been discovered that cauliflower, as well as other cruciferous vegetables, such as brussel sprouts and cabbage, contain indole-3-carbinol, a substance that can affect the metabolism of estrogen in the body, and prevent breast and other female cancers.


1 tbsp. olive oil
1 large bunch cauliflower (processed until small ground pieces)
1/2 yellow onion (sliced)
1 Serrano pepper (sliced)
1 1/2 tsp. chili powder
1 1/2 tsp. cumin powder
2 tbsp. tomato ketchup
1/2 tsp. sea salt
1 15 oz. low sodium black beans (drained & processed until smooth)

Garnish with:
Romaine lettuce, tomatoes, cilantro, lime & vegan cheese

1.  Cut up cauliflower and put in food processor until ground into small pieces.
Add cauliflower, onion and pepper to olive oil and cook on medium high for about 5 minutes. Add seasonings and continue to cook on low for a few minutes. 

2.  Process beans until smooth.  Add to cauliflower mixture and salt & pepper to taste. Use 1/4 cup mixture for each tortilla. Garnish with items of your choice.

Homemade Wheat Tortillas

1 cup white whole-wheat flour
1/4 tsp. sea salt
1/2 cup lukewarm water

You will also need 2 tsp. Earth Balance Butter (melted) and 1/4 cup additional flour.

1. Mix flour, salt and water together to make a soft dough.
2. Spray ball of dough and surface with olive oil and knead until smooth. You want to have dough a little sticky, but not too sticy.
3.  Set the dough aside and cover with a warm damp cloth.  Let the dough rest for at least 10 minutes or more.
4.  Divide the dough into 8 equal parts.
5.  Make smooth balls and press flat.  Roll balls in flour and roll out until you have a 6 inch circle.  If the dough sticks to the rolling pin or surface, dust very lightly with flour.  (use just enough to help you roll out circle~too much flour will make your tortilla dry.
6.  Heat griddle while rolling out first two balls.
7.  Brush tortilla lightly with Earth Balance Butter on side that will touch griddle.
8.  When tortilla starts changing color and start puffing, flip over. 
9.  Flip again after a few seconds. Take a flat spatula and press lightly on the puffed parts of the tortilla.  This will help the tortilla to puff more.
10. Flip again.  The tortilla should have light golden-brown spots on both sides.  Do not cook very long because it will become hard.  You need it to be soft and pliable.
11. Keep tortillas stacked together on and under a cloth to keep from drying out.
12. Tortillas can be kept in container on counter for 2 days or refrigerated for 5-6 days.
13. ENJOY!!



Source: WFM 1-10

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