Fluffy Pancakes

Ingredients:

• 1 1/2 cups all-purpose flour
• 1 tbsp baking powder
• 1 tsp salt
• 1 tbsp white sugar
• 1 1/4 cups milk
• 1 egg

Directions:

1. Mix all ingredients until smooth.
2. Use about 1/4 cup per pancake.
3. When flipping, for extra fluffy pancakes, flip with extra force (throw the pancake back on the pan).

Southwest Quinoa Salad

Ingredients

For the Salad:

• 1 cup quinoa, uncooked
• 2 cups vegetable broth (or water)
• 1 can black beans
• 1 can corn
• 2 cloves garlic, minced
• 1 avocado (optional)

For the Dressing:

• 1/4 cup red wine vinegar
• 1/4 cup olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• pinch red pepper flakes
• 1/2 teaspoon cumin
• 1 teaspoon chili powder
• 1 teaspoon oregano
• juice of one lime

Instructions

1. Rinse the quinoa under cold water in a mesh strainer. Bring quinoa and 2 cups broth or water to a boil, cover, and let simmer for 15 minutes, or until all liquid is absorbed. Remove from heat and let stand for 5 minutes and fluff with a fork. Cool to room temp (more or less).
2. Combine black beans, corn, red onion, garlic, and cooked quinoa in a large bowl. In a small bowl, whisk together the dressing ingredients and add to the quinoa mixture.
3. Top with sliced avocado
4. Serve warm, at room temperature, or cold.

Black Bean and Corn Quesadillas

Ingredients

• 2 teaspoons olive oil
• 3 tablespoons finely chopped onion
• 1 (15.5 ounce) can black beans, drained and rinsed
• 1 (10 ounce) can whole kernel corn, drained
• 1 tablespoon brown sugar
• 1/4 cup salsa
• 1/4 teaspoon red pepper flakes
• 2 tablespoons butter, divided
• 8 (8 inch) flour tortillas
• 1 1/2 cups shredded cheese, divided

Instructions

1. Heat oil in a large saucepan over medium heat. Stir in onion, and cook until softened, about 2 minutes. Stir in beans and corn, then add sugar, salsa, and pepper flakes; mix well. Cook until heated through, about 3 minutes.
2. Melt 2 teaspoons of the butter in a large skillet over medium heat. Place a tortilla in the skillet, sprinkle evenly with cheese, then top with some of the bean mixture. Place another tortilla on top, cook until golden, then flip and cook on the other side. Melt more butter as needed, and repeat with remaining tortillas and filling.

Black Bean and Tomato Soup

Ingredients (3-4 servings):

• 2 (19 fl. oz) cans of black bean
• 1 (14 fl. oz) can of diced tomatoes
• 2 carrots, diced
• 2 stalks of celery, diced
• 1/2 medium red onion, finely chopped
• 2 cloves of garlic, minced
• 1 cup of vegetable or chicken stock
• 1/2 tsp of paprika
• 1/2 tsp of cumin
• 1/2 tsp of chili powder

Directions:

1. In a pan, saute the onions and garlic until translucent (about 2-3 minutes). Turn the heat off and set aside.
2. In a food processor, process 1 cans of black beans, the diced tomatoes and some of the sauteed onions and garlic (about 1/4 cup) until smooth. (can be skipped if you want it chunky)
3. Add the celery and carrots to the remaining garlic and onions to the pan, and continue to saute until the carrots and celery is tender (about 5-8 minutes). Transfer the vegetables into a large pot, along with the processed bean mixture, stock, remaining black beans, paprika, cumin, chili powder, and simmer for 15 minutes. Serve hot.

Cheesy Tex-Mex Chicken Pasta Skillet

Makes 4-5 servings

Ingredients:

• 1 1/2 cups uncooked whole grain pasta
• 1 Tbsp. Olive Oil
• 1 tsp. salt
• 1 tsp. chili powder
• 1/2 tsp. onion powder
• 1/2 tsp. ground cumin
• 1/4 tsp. cayenne pepper
• 1/4 tsp. ground black pepper
• 16 oz. (2 cups) cups chunky salsa
• 1/4 cup onion, coarsely chopped
• 2 garlic cloves, minced
• 1 cup fresh or frozen corn
• 1 15 oz. can black beans
• 1 1/2 cups reduced-fat shredded cheddar cheese
• 4 green onions, chopped
• Sour cream, optional

Directions

1. Set a medium-sized pot of salted water to boil. Add pasta, reduce heat slightly and cook until al dente, according to package instructions. Once pasta is cooked, drain and set aside.
2. Meanwhile, drizzle oil in a large skillet set to medium-high heat. Combine salt, chili powder, onion powder, cumin, cayenne and black pepper in a small bowl.
3. Stir in salsa, onion, garlic, corn and black beans. Bring to a boil and simmer on medium heat for 10 minutes. Add cheddar cheese and pasta; stir to combine. Serve with green onions, and top with sour cream, if desired.

Black Bean Sloppy Joes

This is a favourite quick and easy recipe, great for after work as you can just throw all the ingredients into the pot and leave it on low heat until you're ready to eat.

Ingredients:

• 1 can (16oz) Black Beans (drained)
• 1 jar (15oz) Chunky Salsa
• 1 tbsp Brown Sugar
• 1 tbsp Worcestershire
• 1 tbsp Yellow Mustard
• 1/2 tbsp Cumin
• 1 tbsp Salt
• Cheese (to top the Sloppy Joes)

Directions:

1. Combine all ingredients in a medium pot.
2. Heat on stove at medium heat, once near boil turn to low heat until ready to serve.
3. Serve on a bun and top with cheese.

Tips:

• The 'heat' can be adjusted by the type of salsa added and by adding more/less cumin.
• Leftovers can be stored back in the salsa jar for easy storage, and then reheated on the stove.

Yogurt Pancakes

Here is a favourite for lazy Sunday mornings. I like to make extra to freeze for a quick breakfast throughout the week.

Recipe:

• 2 Eggs
• 3 tbsp Sugar
• 1/2 cup Flour
• 2 tsp Baking Powder
• 2 tbsp Vegetable Oil
• 1/2 cup Yogurt
• 1 tsp Vanilla
• 1 cup Fruit (optional, I it like with mixed berries)

Directions:

1. Add all ingredients to a mixing bowl and stir until pancake batter is smooth.
2. Cook in fry pan at medium heat, I like to add butter/margarine/oil to the pan first and then the pancake mix.
3. Flip once and then serve.

Vegetarian Chimichanga

Ingredients:

• Black bean - 3/4 cup
• Medium onion - 1, finely chopped
• Tomato puree - 1/4 cup
• Red chilli powder - 1 tsp
• Salt - to taste
• Tortillas - 5 to 6
• Cheddar cheese - 1/4 cup
• Oil - 4 tbsp

 Directions:

1. If you are using canned beans discard the water rinse it and use, otherwise pressure cook the black bean or under instruction. After cooked mash it roughly. Do not make it to paste.
2. Heat 3 tsp of oil in a non stick pan, add the chopped onion and cook for 2 to 3 minutes.
3. Add tomato puree, after 2 minutes add red chilly powder and salt. Then add the mashed beans and stir for 5 minutes, till all the liquid evaporates.
4. Place the tortilla in a skillet, sprinkle some oil on top and heat on both sides. On one side at the top, add the bean and some grated cheese.
5. Fold to one half way and again fold on both sides.
6. Add some grated cheese on top, for natural glue :) then fold and heat on the hot griddle with 1 tbsp of oil. Cook on both sides in a low-medium flame till crispier or you can deep fry it.
• I cooked these up on a George Foreman grill.  We also saved a few and did this step a few days later.  This would be great to save the extras for lunch for work.
7. Serve immediately accompanied with salsa or guacamole, shredded lettuce and sour cream.