Healthy Veg-Mex Meal


Published on

These are the recipes and nutrition facts for the Veg-Mex episode of Healthy Cooking with Mama Renee. Learn how to make heart healthy, nutrient rich delicious Latin inspired cuisine that anyone will love.

Published in: Self Improvement
  • Be the first to comment

  • Be the first to like this

No Downloads
Total views
On SlideShare
From Embeds
Number of Embeds
Embeds 0
No embeds

No notes for slide

Healthy Veg-Mex Meal

  1. 1. Mama’s Multigrain TortillaIngredients:2 cups Eden Foods Organic Pastry Flour½ cup organic whole wheat flour1 cup organic corn meal2 teaspoons instant yeast1 ½ teaspoons Eden Foods Celtic Sea Salt2 Tablespoons Eden Foods Olive Oil1 cup soy milkInstructions:Mix the dry ingredients in a large bowl.Combine the wet ingredients and mix into the dry ingredients.Stir dough to form a ball.Knead for 3-5 minutes.Cover the dough with plastic wrap and a damp towel and proof for an hour.Form balls into 18 balls.Roll out on a floured surface or use a tortilla press.Place on a heated- non- oiled skillet and cook on one side for 30 seconds and flip. Cook on the other side for 30 seconds or until dough is dry.Remove and cover with a damp cloth to keep them pliable.
  2. 2. Proofing TipsKeep dough moist• Dry dough will not rise. Cover your dough with a moist clean towel while proofingWarm dough rises faster• If you plan to cook your dough the next day, set the dough in a refrigerator and let it rise overnightMake Your Oven a Proofing Oven• To proof your dough faster, preheat your oven to the lowest temperature and turn it off. Place your dough in a heat-proof bowl, cover it and let it rise in the oven until doubled
  3. 3. Corn with Cotija and LimeIngredients:8 ears of corn, shucked½ cup melted unsalted butter or margarine½ cup Veganaise½ cup grated Cotija Cheese1 Tablespoon Chili Powder2 limes cut into wedgesInstructions:• Heat a large skillet or grill over medium high heat• Cook the corn until hot and lightly charred all over using tongs to turn it.• Remove from heat and roll the ears of corn in melted butter or margarine.• Rub with Veganaise.• Place the cotija cheese on a plate and mix in the chili powder.• Roll the ears of corn in the cotija/ chili mixture to coat.• Serve with a lime wedge.
  4. 4. Ingredients: Taco Filling2 Tablespoons Eden Selected Spanish Olive Oil½ cup onion chopped2 cloves garlic chopped1 cup organic TVP (dry)1 Tablespoon Chili Powder½ Tablespoon Adobo Seasoning1 teaspoon cumin3 Tablespoon Organic Cilantro Chopped1 teaspoon dried oregano1 cups waterInstructions:• Heat oil in a large pan over medium heat.• Add the onion and garlic and cook until translucent.• Add the TVP and mix well, cook for 2 minutes until it begins toast.• Add the chili powder, adobo seasoning, cumin, cilantro and oregano.• Mix well and cook for an additional minute.• Add the water and stir in until completely absorbed.• Remove from heat and serve.
  5. 5. Tomatillo Facts• Tomatillos are high in vitamin C which is essential for immune support and collagen production• Tomatillos are rich in potassium which are essential for heart function• They are also low in calories and provide significant fiber to the diet which supports weight maintenance
  6. 6. Salsa VerdeIngredients:4 tomatillos (papery skin removed)4 jalapenos¼ cup cilantro1 slice onion¼ teaspoon Eden Foods Celtic Sea SaltInstructions:• Place pan on medium heat and add ¼ cup water.• Let the pan dry and and continue to cook the tomatillos and jalapenos until charred.• Once charred, remove from heat and place tomatillos, jalapenos, onion slice and cilantro into a blender.• Puree for three minutes.• Remove from blender and serve.
  7. 7. Soft TacosIngredients:12 Mama’s Multigrain Tortillas1 Batch of Taco Filling1 cup shredded lettuce or spinach1 cup salsa verde or pico de gallo1 cup cheese (optional)1 cup plain greek yogurt (optional)Instructions:Spoon prepared taco filling onto the tortillaAdd desired toppings, fold in half and serve.
  8. 8. Bonus Recipe: Pico de Gallo (Mild)Ingredients:5 medium sized tomatoes finely diced1 medium onion finely diced1 bunch cilantroJuice of one lime1 teaspoon of Eden Foods Celtic Sea Salt½ teaspoon freshly ground black pepperInstructions:Combine ingredients in a non- reactive (glass or ceramic) bowl and refrigerate for an hour
  9. 9. Papaya Facts• Very low in calories and contains no cholesterol• Rich in phyto-nutrients, minerals and vitamins• One of the highest sources of vitamin C which is great for immune boosting• Great source of Vitamin A which is good for eye health• High in B-complex, potassium and calcium, supports a healthy central nervous system
  10. 10. Agua Fresca de PapayaIngredients:5 cups ripe papaya peeled and cubed3 cups water4 Tablespoons Organic Agave Nectar1 lime slicedIceInstructions:• Add the papaya, water and agave nectar to the blender pitcher• Blend on high for 2 minutes• Pour into a pitcher of ice. Add the lime slices and the agua fresca• Serve
  11. 11. Strawberries and CreamIngredients:2 cups fresh organic strawberries hulled1 Tablespoon Raw Sugar1 -7.6 oz can of Media Crema (Mexican Table Cream)*½ cup heavy whipping cream*1/3 cup organic light agave syrupInstructions:• Slice the strawberries into ¼ , sprinkle with raw sugar cover and set aside• In a mixing bowl beat the media crema, heavy cream and agave nectar until it forms soft peaks• Spoon the berries into four bowls and spoon the cream mixture over top of the berries.* For vegans- substitute non- dairy whipped topping with 1 teaspoon of vanilla extract or powdered vanilla beans, plus ½ cup of non- dairy milk