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Alis Tasty Bean Taco Recipe

makes 3 portions.

 

Ingredients:

1 red onion chopped fine

1 pepper chopped fine

Olive oil 1 tablespoon

3 crushed garlic cloves

2 tablespoon ground cumin

1 tablespoon oregano

2 tablespoons smoked paprika

Black pepper and Sea Salt

Chipotle flakes

1 can chopped tomatoes.

1 can kidney beans

1 can black beans

Grated mozzarella or vegan cheese if vegan

Corn hard shell tacos

2 limes sliced for squeezing.

Spinach to garnish or add into the beans.

*Cooking spinach makes the Iron content 3x more bioavailable.

 

Method

Drain the two tins of beans well, rinsing them thoroughly.

In a pot over medium heat fry the onion and peppers till browned and add the two tins of beans.

Fry the dry beans with all the spices and salt and then add the tin of tomatoes, you can add the spinach here too or in the tacos later.

Cook for a further 5 minutes on low heat for flavours to develop and for the texture to thicken.

To serve- place 2-3 tablespoons of the fried spiced beans into a taco and sprinkle 1 heaped tablespoon of grated mozzarella on top – you can eat then or place in oven or air fry for a minute to melt the cheese. Squeeze some lime juice before eating.

 

Single serving Macros:

Using 3 taco shells and 1/3 of beans stuffing, 1 tbsp mozzarella per taco

Calories 502kcal

Carbs 38g

Fats 27g

Protein 23g

 

4 taco shells and 1/2 avocado mashed on top

Calories: 687kcal

Carbs 35g

Fats 41g

Protein 26g

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Low carb granola 

Suitable for Keto diet, low sugar, diabetes clients and anyone looking for a healthier granola to shop bought.  Shop bought granolas have added sugars, hidden sugars & unhealthy oils and fats.

Ingredients

100g Walnuts

100g cashew nuts

150g chopped or whole hazelnuts

100g almonds

100g Pecans (these burn easy so add them half way through the bake time)

50g coconut flakes

25g pumpkin seeds​

1 tablespoon honey or maple syrup 1 teaspoon coconut oil or ghee

25g sesame seeds

2 teaspoons vanilla extract

25g sunflower seeds

 2 heaped teaspoons ground cinnamon or more if you like

You can add in some additional items like- chopped small dried apricots or raisins (dried fruit burns easily so add half way and  shake the try every few minutes). Adding dried fruit will increase sugars!

 

Required: parchment paper

1. Preheat oven to 150 degrees fan  assisted .

3. In a medium size pot melt the coconut oil. Turn off heat. Add the honey and

vanilla extract, cinnamon and stir to mix.

4. Add nuts and seeds into the mix and coat well

5. Put some baking parchment paper onto 2 baking trays and divide the mixture

between the two of them. Spread the mixture evenly over both trays. You could put the slow baking items on one tray and the burn easy items on another (desiccated coconut, pecans, dried fruit ect.)

6. Place in the oven for 15-20 minutes. Stir once or twice during this time. Check it is not burning.

7. Remove from the oven

8. Allow to cool. Once cool store in an airtight container for up to a month.

9. Serve with yogurt and berries of your choice or for a higher protein hit mix some protein powder in milk an sprinkle the granola on top.

This granola also works well as a snack like a trail mix.

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Coconut chilli butternut and lentil soup

Ingredients

  • 3 cloves of Garlic

  • 1 Onion

  • 2 Medium Butternut Squash (800g – 1 kg)

  • 400ml tin of Coconut Milk

  • 2 Litres of Vegetable Stock/chicken stock

  • 2 Tsp of Salt

  • 1 Tsp of Pepper

  • Turmeric 1 stick chopped

  • parsley

  • Chilli Flakes

  • one tin of lentils drained and precooked

Instructions

  • Roast butternut in skin for 40 minutes at 180 deg.

  • Prep garlic and onion and slice finely

  • Add 2 tbsp of oil to pan, add garlic and onion and fry until soft

  • Scoop out roasted butternut into pan

  • Add salt

  • Add a couple of fresh parsley

  • Next add coconut milk and 2 litres of vegetable stock, bring to the boil and simmer until squash is soft

  • Season with 1/2 tsp of black pepper

  • Blitz in a food processor and top with toasted pumpkin seeds and chill flakes

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