Beans, beans, good for the heart…and for a lot of other areas.

One article said: “Diets rich in beans are being used to:

• lower cholesterol levels

• improve diabetics’ blood glucose control

• reduce risk of many cancers

• lower blood pressure

• regulate functions of the colon

• prevent and cure constipation

• prevent piles and other bowel problems”

Beans or legumes combined with a grain, such as brown rice, wheat, and corn, or with nuts and seeds form a complete protein. In other words, there are other ways to get your needed protein besides animal products.

Today I share a recipe my son perfected. It’s easy to assemble, filling, and nutritious.

Recipe: Brant’s Open-faced Burrito

Ingredients:

Whole-wheat tortillas

Refried beans. I prefer Amy’s Organic Black Beans

Cooked Brown Rice (optional)

Salsa

Dried basil

Shredded cheddar cheese (omit if you want a dairy-free dish). I prefer raw cheeses when they are available.

Topping: Use any combination.

Mixed greens

Diced tomatoes

Shredded carrots

Avocado or guacamole

Preparation:

Preheat oven to 350

Line cookie sheet with aluminum foil.

Spread a thin layer of refried beans on the whole wheat tortillas.

Sprinkle with light layer of brown rice.

Add a layer of salsa (to taste). Mash rice into beans and salsa so it won’t be exposed and dry out in cooking.

Sprinkle with dried, flaked sweet basil leaves.

Sprinkle with shredded cheese if you’re using cheese.

Bake twelve to fifteen minutes or until warmed through and edges are beginning to lightly brown. I like the tortilla to crisp up some, but not burn. You can add toppings and eat open-faced or fold in half.

You can play with this to make it suit your taste. In one picture I show it with rice and cheese and without the extra toppings. In the second picture, it was made without rice and cheese and topped with salad. Enjoy!

Thanks to all who’ve shared recipes and made recipe requests. I love hearing from you. Click here to comment.

Blessings,

Deborah W. Wilson

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Disclaimer: Nothing on this website is intended to diagnose, treat, cure, or prevent any disease. This sharing of knowledge and information should not be construed as medical advice.