Low-Carb, Gluten-Free Pancakes

Low-Carb, Gluten-Free Pancakes:

I had precious little faith that pancakes made with, primarily, egg and banana would be very successful or tasty.  But, I was wrong.

The recipe floating around on pinterest utilizes 1 ripe banana, mashed, combined with 2 well-whisked eggs and an optional teaspoon of maple syrup.

I did a bit of modification by adding 1 tablespoon 0% plain Greek Yogurt, 2 tablespoons garbanzo bean flour, and 1 tablespoon almond milk to the standard low-carb pancake mixture.

The result was very satisfying.  The pancakes are definitely more eggy in taste and texture than a "real" pancake and they are slightly harder to flip gracefully.  But, I found them easy enough to whip up--home made!--and found them a tasty, healthier substitute for traditional pancakes once I topped them with some maple syrup.  

I definitely recommend these simple, healthy pancakes in place of traditional pancakes that are heavy on carbs, high in calories, and non-GF.

Recipe: Low-Carb, Gluten-Free Pancakes

Ingredients:

2 eggs, well beaten/whisked

1 ripe banana, mashed

1 tablespoon almond milk

1 tablespoon 0% plain Greek Yogurt

2 tablespoons garbanzo bean flour

1 teaspoon Maple Syrup (plus more for eating)

Directions:

1. Beat eggs.  Add banana to eggs and smash well using a fork or other instrument making sure to combine the egg and mashed banana thoroughly.
2. Add remaining ingredients and mix thoroughly.
3. In a well oiled non-stick pan, cook about 1/4 cup of batter at a time making sure to gently release the edges of the pancake before flipping.  These pancakes are more delicate, so take care.
4. Serve with maple syrup!

Cauliflower "Hot Wing" and Spinach Salad with Blue Cheese Dressing

Cauliflower "Hot Wing" and Spinach Salad with Blue Cheese Dressing {Gluten Free + Vegetarian + Low Carb}

I have been a vegetarian for a long, long time.  And, I have my Dad to thank for this--ever swift to point out inconsistencies between what people profess and how they behave.  My Dad, relatively early in my life, pointed out the disconnect between the way I vocalized my responsibilities toward animals and my actual behavior--namely, my propensity to eat them.  And, though it was a struggle early on to change eating habits, my vegetarianism has persisted into adulthood and I don't  imagine ever giving it up.

If anything, I'm thankful for my vegetarianism: it has made me creative.  I sort of have to be creative, because there are meaty things that I crave--foods that I used to enjoy very much--that I like the challenge of making anew.  I try to re-create them in vegetarian form.  And, this post is about one such attempt to re-create a beloved meat dish, the hot wing, to fit my vegetarian lifestyle.  And, it was a successful attempt!

Blending the hot wing sauce, blue cheese dressing, and celery traditional to the hot wing meal, my Cauliflower "Hot Wing" and Spinach Salad with Blue Cheese Dressing is an amazingly satisfying nod to the beloved hot wings of my carnivorous past.  

Recipe: Cauliflower "Hot Wing" and Spinach Salad with Blue Cheese Dressing

Ingredients:

• Cauliflower, 1 head chopped into florets
• Hot Wing Sauce (I used a mix of Paula Deen's mild and hot hot wing sauces***); approx 1 cup
• Approx. 1/3c. Garbanzo Bean Flour (I use Bob's Red Mill brand)
• Approx. 1/3 Nutritional Yeast (I use Bob's Red Mill brand)
• Pepper, to taste
• Smoked Sea Salt, to taste
• Liquid Smoke, a dash or to taste
• Baby Spinach
• Celery, chopped
• Tomato, chopped (use to taste)
• Red Onion, diced (use to taste)
• Carrot, shredded (use to taste)
• Avocado, sliced (use to taste)
• Yogurt-based Blue Cheese Dressing
• Queso Fresco, cubed (optional)
  *** Paula Deen's wing sauces do not list wheat in their ingredients lists.  However, they are not clearly labeled Gluten Free.  If you have celiac disease or a strong wheat intolerance than you may consider searching out a brand that explicitly labels their hot wing sauce Gluten Free.

Directions

1. Preheat oven to 350 degrees F.; prepare baking sheet with aluminum foil.
2. Clean and chop cauliflower into florets.  Dip cauliflower into hot wing sauce combined with liquid smoke.
3. Coat dipped cauliflower in mixture of garbanzo bean flour, nutritional yeast, pepper and smoked sea salt.  
4. Place on baking sheet lined with aluminum foil and bake in the oven for 20 minutes at 350 degrees F. followed by an additional 3-5 minutes on broil.
5. Meanwhile, assemble salad fixings, including: spinach; tomato; celery; carrot; avocado; red onion; queso fresco (optional); Blue Cheese dressing
6. Remove Cauliflower "Hot Wings" from oven.  Let cool a few minutes before tossing in leftover hot sauce and placing on top of salad.  
7. Serve & enjoy!

Citrus and Spice (and everything nice) Chia Pudding

Citrus and Spice and everything nice Chia Pudding {Gluten Free, Vegan/Vegetarian, Lower-Carb}

Ch-Ch-Ch-Chia!:  Or, Kate's Merciless Gobbling of Chia Pets

Citrus and Spice (and everything nice) Chia Pudding

Have you ever heard of chia?  Let me guess, you have!  But this is the context you've heard it in: "Ch-ch-ch-Chia!"  Yes, those silly chia "pets" that were constantly advertised in the late '80s and the 90's as the perfect gift for a loved one...or yourself.  As they say on Parks & Rec "Treat yo self!"  Well, I always thought chia pets were kind of cool when I saw ads for them as a kid.  

As a kid I admittedly thought ads for lots of things seemed pretty cool.  But, chia is one of the products that has stood the test of time in my appreciation. It's just that my interest in them has taken on a new form.  No longer (as much) wanting them to be my furry-living plant friends I want them in my belly.  Yeah, that's right.  I'm out to eat chia pets everywhere.  I am a lean, mean chia-eating menace.  Okay, so I'm not that lean or very mean at all, but I still like to eat those suckers.  Here's why...

Chia Seeds:  The Cutest Super Food you Ever did See

As you can tell I'm having some fun with this.  It's a bleak, rainy day where if fun is to be had it has to be manufactured and goofiness seems, to me, the way to go.  But, really, Chia seeds aren't a joke, they're not goofy, they're just...well, super.  Why?

• Low Glycemic Index: Chia seeds have a low glycemic load (with a glycemic value of 1) and according to research discussed by the Nutritional Science Research Institute, chia reduces blood sugar spikes 1 hour after food consumption.
• Low Carb: With a carbohydrate to dietary fiber ration of 13:12, chia sees are incredibly low in carbs.
• Protein: Chia is relatively high in protein (4g/ounce)
• Omega 3 + 6:  Chia is high in omegas 3 and 6 (omega 3= 4915mg, omega 6= 1620mg).
• Gluten Free / Vegan / Vegetarian:  Chia seeds are gluten free and vegan/vegetarian.  However, always be sure to check packaging materials to ensure that you are purchasing chias processed in a facility where cross-contamination won't pose complications to your dietary needs.
• Other Benefits:  It is believed that consuming chia delays digestion and allows energy bursts from eating chia to occur over a greater space of time post-consumption than other foods (for example carb-heavy foods that provide a fast, short-lived burst of energy).  This is supposed to keep hunger levels steady over longer periods of time and provide a more sustained block of energy for use by your body.

For more detailed nutritional information on chia seeds you can see Chia Nutritional Facts here.

Okay, I'll Eat These Suckers: How Should I Eat Them?

You can use chia seeds in everything from smoothies to puddings.  You can add them to pancakes, put them in banana (and other) breads, you can use them in homemade granolas  You can mix them into your morning oatmeal or your morning yogurt.  This is only touching the tip of the iceberg, but you can see many of these chia suggestions and others here at Shape Magazine's 9 Quick and Easy Chia Seed Recipes.  A google search will uncover many other possibilities!

Photo from the LA Times

For my own part, just about every morning I eat 0% plain Greek Yogurt, mix in about 1-2 tablespoons hydrated chia seeds (about 1 part chia seeds to 2-3 parts water let sit so the chia will expand and absorb the water).  I sometimes add in some powdered peanut butter (PB2 brand) that has been de-oiled and, therefore, reduced in fat and some of its heaviness.  I throw on some frozen berries and top with a tablespoon or two of hemp hearts.  Now THAT is a healthy, hearty breakfast.  Half the time I don't want to eat lunch after that until pretty late in the afternoon.  

RECIPE: Citrus and Spice (and everything nice) Chia Pudding

But, chia seeds can also become a super food DESSERT.  Yes, that's right.  This healthy super food can be transmogrified--rather easily, too--into pudding!  The consistency of chia pudding is much like a tapioca or a rice pudding.  There's some firmness to the chia balls as you'd get with either of the aforementioned products.  The chia itself has little flavor and takes on the flavors surrounding it.

I flavored my chia pudding with the spices of winter--nutmeg, cinnamon, clove, and ginger--and paired these spices with fresh orange juice, almond milk, shredded sweetened coconut, hazelnut and cashew.  For sweetness I added some maple syrup and a touch of agave.  It was AMAZING.

Ingredients:

• ½ c. chia seeds
• 3 - 3 1/2 c. vanilla almond milk (sweetened or unsweetened—I used sweetened because it’s what was on hand)
• 1 1/2 c. water
• 1/2 c. freshly squeezed orange juice
• 1 tablespoon vanilla extract
• 1 tablespoon agave
• 1 tablespoon maple syrup
• Zest of 1 orange
• 1/3c. shredded coconut (sweetened or unsweetened at your discretion)
• 1pinch salt
• 1/2 c. hazelnuts (raw)
• 1/2c. cashews (raw)
• Clove; ½ teaspoon or to taste (use sparingly because it’s strong!)
• Cinnamon; 1 tablespoon or to taste
• Nutmeg; 2 teaspoon or to taste
• Cardamom; 1 teaspoon or to taste
• Ginger; 2 teaspoons or to taste**NOTE:  The key to using spices is to start off with a small amount and gradually add a little while tasting as you go.  You could very easily over spice if you don’t add them gradually.  And, if you’re a fan of the show Chopped on the Food Network you know how important it is to taste your food as you go!

To garnish (optional):

• Dried cranberries, cherries, and/or currants
• Raisins, golden or regular
• Chopped hazelnuts and cashews
• Fresh Fruit, such as mango or orange

  Directions:

1. Blend almond milk, hazelnuts, cashews and coconut in a blender until liquefied.
2. Place blended contents in large container.  Add water, spices, orange juice, spices, agave, maple syrup, vanilla, and chia seeds.  Mix to combine.  
3. Refrigerate 6 hours or until chia seeds are hydrated and the pudding is thick and creamy looking, with a rice pudding or tapioca like consistency.

Kate's Vegetarian Pot Pie: A Yummy Winter Treat

Kate's Vegetarian Pot Pie: A Yummy Winter Treat!

Stage 1: Comfort Food Gone Bad

As a kid I ate a lot of pre-made chicken pot pies.  I remember the blue cardboard box the pot pies came in, the little rainbow decoration that marked the off-brand product, and the oh-so-alluring 50cent price tag.  And, I remember when my love for them eventually turned into a distaste.  Good thing it didn't last forever...

Vegetable Pot Pie Filling

Much like I overdosed myself on peanut butter and jelly sandwiches and salads in middle and high school (easy lunch options for my younger, vegetarian self), my parents overdosed me on pot pies early in my life.  Pot pies were incredibly cheap, easy, and because they were bought frozen they lasted just about forever.  These were all strong considerations for two working parents of minimal income.  Pot pies were about as comforting, in ways both gustatory and economic, as our food at the time could get.  When the comfort finally wore off for me from over-consumption I had to wait a certain amount of time for my desire for the pot pie to reset itself.  It took years.

Stage 2: Learning to Love the Pot Pie Again

By the time pot pies started sounding good again they were no longer a staple of my household.  We'd graduate to slightly more swanky fare--only slightly though!--and I'd made the decision to become a vegetarian.  For a few years Morningstar Farms had a vegetarian pot pie with fake chicken in it that I tried out in place of the off-brand chicken pot pies of my past.  The Morningstar pot pies were okay, but certainly not authentic tasting and sometimes even a bit plastic-y tasting, which is probably why production was stopped.

Since then, pot pies have been one of those things that I think about in the coolness of winter when the leaves are falling and the skies are dark and comfort is wanting.  

I've thought of them fleetingly the past few winters and never mustered the appropriate desire to try my hand at making a vegetarian version.  But, finally, this year I gave it a go.

Pot Pie with unbaked Puff Pastry Crust

Stage 3: Making the Pot Pie

Tastier than the pot pies of my memories past, my vegetarian version was simple to make and packed with healthy veggies including butternut squash, sweet potato, yukon potato, peas, carrots, white button mushrooms, celery, onion, garlic and leek.  

For the base I used all natural cream of mushroom soup (Pacific Natural brand and Trader Joe's Portobello type) thickened with nutritional yeast.  The combination of cream of mushroom soups and nutritional yeast give the pot pie that hearty, meaty and creamy taste that all good pot pies ought to have without the addition of butter or extra cream and without the need for chicken stock.

Seasoning the filling were ample amounts of salt and pepper, dried sage and thyme.  The sage and thyme recalled the flavors of Thanksgiving and Christmas, both seasonings being traditional to stuffings and other holiday food fare.

For the crust I opted simply for store-bought sheets of puff pastry coated with an egg wash for optimal browning.  You can't get much easier than that, and you can't dislike the browned crusty goodness that results!  It's perfect for a pot pie crust.

Stage 4: Having your Pot Pie and Eating it, Too

I won't say much here apart from the fact that I ate my vegetable pot pie with a vengeance   Or, to put it another way, I gobbled it up and really enjoyed it.  

So, too, did my boyfriend who remarked just the other night that I was "an awesome cook" and further remarked that my pot pie was especially good and (hint hint) he hopes I make it again!

RECIPE: Kate's Vegetarian Pot Pie

Ingredients

Vegetable Pot Pie, look at that golden crust!

• 2 12-oz containers of condensed cream of mushroom soup (I used comination of Pacific brand organic and TJ’s cream of protobello)
• 5-7 white button mushrooms, cut into sixths
• 1/2c. cubed butternut squash
• 1 sweet potato, peeled and small-diced
• 1 regular potato, peeled and medium-diced
• 1/3-1/2 cup carrots, diced
• 1/2c. frozen organic peas
• 1 celery stalk, chopped
• ½ green bell pepper, diced
• 1 leek, cut in half and sliced
• ¾ small yellow onion, minced
• 4-6 cloves garlic, minced
• 2tblsp olive oil
• ½ tblsp sage (or to your taste)
• ½ tblsp Thyme (or to your taste)
• 1/4c. nutritional yeast (I used Bob’s Red Mill brand)
• Pepper
• Salt
• Puff Pastry Sheets (buy frozen at store, defrost before using)
• Egg Wash: 1 egg + 1 tablespoon water

Directions

1. Steam cubes of sweet and regular potato (I used a yukon), carrot and butternut squash until al dente in texture--cooked but still firm because you'll be further cooking the vegetables when you pop the pot pie in the oven later!
2. In a large saucepan combine olive oil, garlic and onion.  Cook until onion begin to turn translucent.
3. To saucepan add cream of mushroom soup, spices (salt, pepper, sage, thyme), leeks, celery and frozen peas.  Add nutritional yeast.  Simmer for 7-10minutes.  Turn off heat and add steamed vegetables (potatoes, squash, carrots).
4. Pour into a large baking dish and make sure contents are distributed evenly.
5. Place defrosted sheets of puff pastry over top of the baking dish.  Lightly coat top of puff pastry sheet with egg wash (1 egg + 1 tablespoon of water)
6. Using the tip of a knife, make small incisions in the crust to allow steam to escape crust as pot pie bakes (like you would do to a pie crust!).
7. Place baking dish on cookie/baking sheet and cook in oven at 400degrees F. for 30-40minutes or until puff pastry crust is browned on top.

Fennel, Asparagus, Spicy-Lentil and Mixed Greens "Salad" {Gluten Free + Vegetarian}

Fennel, Asparagus, Spicy-Lentil & Mixed Greens "Salad" {Gluten Free + Vegetarian}

For what I think was our second official date, I made my boyfriend this great "salad" which incorporates the fresh, crisp flavors of fennel, asparagus, celery, leeks and fresh herbs (including parsley and cilantro) combined with mixed greens, cherry tomatoes, and ricotta salata (omit the ricotta salata for a vegan variation!).  

These ingredients were served on top of slightly-spicy green lentils that, as we ate, we incorporated directly into the salad.

I dressed the "salad" with some lite Italian Dressing.  You can use your salad dressing of choice, but I'd recommend some form of Italian--whether traditional or one of the varieties of Italian dressing, such as sundried tomato flavored--or perhaps a Honey Mustard dressing if you're feeling adventurous.  

The "salad" is very easy to make and you can do a lot of the work ahead of time if you want to serve it for a special occasion (like a date!) or for the holidays!

The dish, though fresh and crisp due to the combination of fennel, asparagus, leeks, celery and fresh herbs, does make for a hearty meal.  This can be chalked up to the lentils, which pack a great deal of protein and lend the salad a more complex flavor and and texturally-diverse nature.  

NOTE:

If you are a lentil hater or planning to feed someone who doesn't like them, you could easily serve the salad over Quinoa (a super-grain that is a complete protein) or even over wild rice.

The salad is Gluten Free and vegetarian and could easily be made suitable for vegans by omitting the ricotta salata, which is a firm, salty ricotta cheese reminiscent of feta.

Recipe: Fennel, Asparagus, Spicy-Lentil and Mixed Greens "Salad"

Ingredients

• 1 cup Green Lentils, rinsed and picked over
• 1 onion, halved
• 4 garlic cloves (whole)
• 2 jalapeno or serrano chili peppers; halved and de-seeded if desired
• 1 bunch Asparagus, cut into 1-inch pieces and blanched
• 1 medium Fennel Blulb, quartered, core removed and thinly sliced
• Carrots, chopped or matchstick
• 2-4 celery ribs, sliced
• 1-2 leeks, cut in half and sliced into half-moon shape (make sure to discard large greens on top of leek and thoroughly wash to remove all dirt and sand)
• 1 small bunch Cilantro, chopped (to your taste)
• 1 small bunch Parsley, chopped (to your taste)
• Mixed Greens (of your choice)
• Cherry Tomatoes
• Ricotta Salata, diced (omit for vegan)
• Salt & Pepper (to taste; note: use smoked sea salt if desired)

Directions

1. Prepare Green Lentils as instructed on packaging adding the halved onion, garlic cloves and chili peppers to the lentils so they absorb the flavors as they cook.  Add salt and pepper.
2. Discard the onion halves, peppers, and garlic cloves when lentils are done cooking.
3. Chop and then blanch the asparagus in boiling, salted water for roughly 4 minutes or until tender and immediately transfer to a large bowl of ice-water.  Set aside.
4. To a large mixing bowl, add chopped fennel, celery, leeks, carrots, cooled asparagus, mixed greens, tomatoes, and herbs.  Add cubes of ricotta salata (or omit for vegan).
5. Serve asparagus and fennel "salad" over top of cooled lentils and dress with Italian (or other) dressing of your choice.  Serve and enjoy!

Lucy's Holiday Cookies: Easy Gluten Free Stocking Stuffers!

Lucy's Holiday Cookies: Easy Gluten Free Stocking Stuffers

Odds are that the Gluten Free friend, family member, or coworker on your Christmas/ Holiday list was not so naughty this year as to earn him or herself a nice big, hunk of coal.  But, for anyone not super familiar with Gluten Free eating, finding the perfect stocking stuffer or small gift could pose a bit of a challenge.  So much of a challenge, in fact, that coal might start to look like a decent solution.  Okay!  Maybe that's a stretch...

Over the years the Gluten Free market has become increasingly populated with pre-made food items that are both tasty and pretty affordable. They still, typically, cost a little more than their wheat-containing counterparts but there are a lot of options out there nowadays that won't break the bank.  

Tasty pre-made Gluten Free baked goods, like cookies, are more readily available now than when my father went on the Gluten Free diet about 8 years ago.  In fact, companies like Lucy's are even developing Gluten Free baked goods geared toward the holidays, including their new "Holiday Sugars" and "Chocolate Merry Mint" cookies.  

Both of Lucy's Holiday Cookie varieties satisfy an impressive range of common dietary restrictions; they are:

• Gluten Free
• Peanut Free
• Tree-Nut Free
• Dairy Free
• Egg Free
• Trans-Fat Free
• Kosher
• Cholesterol Free
• All Natural

In other words, whether you're searching for a small item as a gift or stocking stuffer for someone who is Gluten Free, Vegan, allergic to nuts, or lactose intolerant, these cookies have you covered!  

Lucy's elimination of these allergens does not only speak to their interest in individuals practicing a range of specialty diets, it speaks to the company's awareness of an issue plaguing many Gluten Free eaters--a large number of the Gluten Free population, in addition to not tolerating wheat products, suffer a host of other food allergies and sensitivities.  For the individuals with Gluten Free eating requirements and additional food allergies to boot, safe pre-made foods are hard to find, and Lucy's is one of the companies that caters to them.

Lucy's commitment to their Gluten Free and Allergen afflicted client base is readily signaled on their website, which prominently displays their Gluten Free certification, their dedicated production facilities, and the list of allergens the company has made its reputation on excluding from its products. In addition, the website provides a page of Food Allergy Resources including links to support groups and information for persons with Celiac Disease or food allergies.

Roasted Squash and Apple Salsa: 2-Ways

 Roasted Squash and Apple Salsa: 2-Ways

Apple Salsa: NOT some tomato-based, apple-saucy nightmare of a culinary creation.  I promise.

I'm a huge fan of the blog Love and Lemons; it's one of the food blogs I check most weeks and which helps fuel my recipe-pinning obsession on pinterest.  Recently I found posted to the blog a recipe for Roasted Squash and Apple Salsa and was intrigued by what was a really unexpected combination of flavors and ingredients.  

I embarked upon acquiring the ingredients, not entirely sure all the while whether I thought I'd love the final product or just take some sort of perverse satisfaction out of being open minded enough to try such a strange concoction.  My boyfriend was also a bit skeptical when I told him what was on the menu for Tuesday night.  Apple salsa?  There flickered across his face a moment of hesitation, maybe even a disbursed sense of confusion and horror as he imagined what this "apple salsa" business might entail.  His consternation was only momentary however, as he quickly settled back down into his customary I'm-a-boy-who-eats-anything mode.

The Roasted Squash and Apple Salsa was incredibly easy to make and, what's more, it wasn't just some whacked-out Fall recipe to be made once in honor of the season and resurrected nevermore.  Instead, it was actually really delicious.  The boy-who-eats-anything thought so as well, admitting that the Apple Salsa on his dish was vastly different from the "Apple Salsa" of his imagination--some tomato-based, apple-saucy nightmare of a culinary creation that might find its home properly on something like the Food Network show Worst Cooks in America.

The ACTUAL dish is not tomato-based and the texture of the Apple Salsa is more along the lines of a chunky pico de gallo than a traditional salsa.  In my version of the recipe I used a combination of three different seasonal squashes--Butternut Squash, Acorn Squash, and a Pie Pumpkin--which I roasted until they were cooked but still firm (not mushy).  In my Apple Salsa I used one extra jalapeno and substituted leeks for scallions.  In addition to being milder, I think the leeks are just prettier than scallions!

Roasted Squash and Apple Salsa Version 1: The Vegan-in-Texas Fall BBQ Extravaganza Meal  {Gluten-Free + Vegan/Vegetarian + Low-Carb}

For my first version of the Roasted Squash and Apple Salsa I prepared the recipe as called for by Love and Lemon's original recipe.  However, as noted above I used leeks in place of scallions, added an extra jalapeno, and used a combination of different squashes--Butternut, Acorn, and Pumpkin--and cooked them until they were cooked but still firm, not mush.  In other words, shoot for the squash version of al dente pasta.

I served the Apple Salsa over the warm (not hot) diced squash using large ramekins as my dish (pictured above).  The white ramekins really made the colors of the squash and salsa pop, and as we all know we eat with our eyes before we eat with our mouths!  Seriously, it can make a substantial difference in your enjoyment of a meal if you take the time to boost its aesthetic.

I served the Roasted Squash and Apple Salsa with a Fall cocktail of my own creation in which I combined Sparkling Cider, Cranberry Cocktail Juice, and Campari.  I didn't measure anything and just eye-balled it, but you'll want the sparkling cider as your highest-proportion liquid and, of course, the Campari as your lowest-proportion liquid. 

And, because it's Texas, I figured I might as well serve up some oven-roasted barbecued extra-firm tofu and tempeh.  Much, I'm sure, to any real Texas Barbecuer's dismay.

Roasted Squash and Apple Salsa Version 2: The I'm Lazy and Hungry for Lunch Roasted Squash, Black Bean, Avocado, and Apple Salsa Burrito  {Vegetarian}

For lunch the next day I decided that a Roasted Squash and Apple Salsa Burrito using black beans, diced avocado, mild serrano salsa, and some plain 0% Greek Yogurt was my ticket to a tasty, lazy lunch.

Here's how to make your own I'm Lazy and Hungry for Lunch Roasted Squash, Black Bean, Avocado, and Apple Salsa Burrito:

What you need:

• Leftover or fresh-made Roasted Squash and Apple Salsa; squash diced small enough to easily fit in burrito
• 1 Large Burrito shell (I used a spinach variety)
• 1/4 cup fat free Refried Black Beans
• 1/2 Avocado; diced (or guacamole)
• Your Favorite Salsa (I'd go Tomatillo Salsa or Serrano or Hatch Chili Pepper Salsa rather than regular tomato-based salsas)
• 0% Plain Greek Yogurt (in place of sour cream)

Instructions:

1. Heat up in separate bowls about 1/4 cup of fat free refried black beans and about 1/3-1/2 cup of the squash (you should dice it down even smaller to fit in the burrito better!)
2. Dice 1/2 of an avocado or prepare guacamole to your taste
3. Warm large burrito shell in microwave for specified time (check labeling) to soften
4. Top with black beans, squash, avocado (or guacamole), your favorite salsa and apple salsa.  
5. Roll to form your burrito.  Top with desired amount of 0% Greek Yogurt!  Enjoy!