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  • Sarah Hooff CHN, CSNC

NEW RECIPE! WHITE BEAN & KALE ENCHILADAS



I've gotta say, I'm SO in love with this recipe! Its the white beans I tell you! :) I'm close to finishing my next cookbook and funny, looking back a good portion of the recipes this set I'm making ample use of them.

White beans are pretty wonderful. An excellent source of calcium, magnesium and zinc ( the zinc is a big deal, most of us don't have a steady source in our diet and zinc is essential for our health). They also rank one of the very best fiber foods you can choose too! In case you haven't had a reminder on the benefits of fiber in awhile I'm happy to refresh your memory. Yep, Natures broom for starters! Fiber helps to keep our digestive system clean of waste and running smoothly. Fiber also helps to feed beneficial bacteria now believed to be a major contributor to our mental health as well. When our eliminatory system slows toxins can accumulate and lead to unhealthy cravings, mental fatigue and even depression.

This recipe isn't just high in fiber it also boasts a hearty amount of minerals to help sooth the nervous and digestive system and tastes great. These little babies I'm sure will freeze well too and on that note here is the recipe, enjoy!

Sarah xo

ps.


Fiber Tip!

Next time you're in the grocery store and unsure of which product to choose check out the fiber content. The higher the number the more likely its the better quality product.


Veggie Enchiladas

1 pack of whole wheat tortilla wraps (whole wheat often come in packs of 10) 

3 cans white beans, rinsed and drained

1 1/2 cup brown basmati rice

2 carrots, finely diced

extra virgin avocado or olive oil to saute onions and garlic

1 onion

8 cloves garlic, crushed (additional garlic powder if you love your garlic as much as I do!) 

4 cups washed and chopped

Kale1-2 cups grated Vegan Cheese (I used Daiya) 

sea salt and black pepper to taste

Optional: jalepeno or chilies

Your favorite Enchilada sauce and parsley to garnish


Directions

Gather all your ingredients, this one is pretty simple :)

First off cook rice until soft. 1 1/2 cups rice to 3 cups water and a pinch of salt. Once done set aside to cool. While rice is cooking move onto the next steps.

Start by gently sauteing your onions and garlic in a little virgin avocado or olive oil using a deep cast iron pan or skillet. Once they are golden and soft add your finely chopped carrots. Next rinse and strain your beans and place them into your pan as well. Once they start to steam and bubble reduce the heat and gently mash. Here you will wish to add additional seasonings. Salt and pepper to taste. If you like it extra 'garlicy' you may also wish to add garlic powder or fresh chilies to kick it up a notch. Once blended to desired texture fold in washed and chopped kale leaves and cook 5-10 minutes longer. Remove from heat and allow to cool. Lastly mix cooked rice into mixture. You may need a larger bowl for this step.

Next preheat oven to 350 degrees and grease a 9x13 casserole dish.

On a your counter lay out your tortillas one at a time. If using 'cheese' add a sprinkle near the edge and simply add a nice scoop of bean mixture on top. Fold end edges over and roll. Place in pan and roll the rest.

Bake until golden and preferred crunch. Personally I like these on the soft side but its up to you :)

Lastly remove from oven and pour enchiladas sauce over the works, garnish and serve.




Fiber

Fiber is an essential part of a healthy diet. Fiber helps us to feel full longer, helps to keep our body clean (AKA Natures Broom) and some types even feed beneficial bacteria needed for a healthy digestive system.

The recommendations for Fiber is 14 grams per 1000 calories consumed, so for most people that’s about 30 + grams a day.


20 Fiber Rich Foods You Might want to Start Including Regularly

Legumes are the most excellent sources of fiber! With tones of other benefits do try and incorporate these little gems into your diet daily!


Lentils (1 cup) cooked 15.6 grams

White beans (1 cup)cooked 19 grams

Black beans (1 cup) cooked 15 grams

Garbanzo beans (1 cup) cooked 12.5 grams

Kidney beans (1 cup) cooked 11.3 grams

Soy beans (1 cup) cooked 7.6 grams


Some other excellent sources of fiber are as follows:

Flax (3 tablespoons) 8.4 grams

Sunflower seeds (1 oz) 3 grams

Oats (1 cup dry) 8 grams

Brown rice (1 cup dry) 6.5 grams

Peas (1 cup cooked) 8.8 grams

Avocado (1 medium sized fruit) 13.5 grams

Carrot (1 cup cooked) 4.7 grams

Collard green (1 cup) 4.2 grams

Potato (one medium baked with skin) 3.8 grams

Beet greens (1 cup) 3.4 grams

Cauliflower (1 cup cooked) 3.3 grams

Summer Squash (1 cup cooked) 2.4 grams

Winter Squash (1 cup cooked) 2 grams

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Garden Gate Health,

Sarah Hooff CHN, CSNC

4474 Joyce Ave, Powell River BC V8A 3A6

ph. (604) 208-3335

Email: sarah@gardengatehealth

livenutrition@live.ca

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