Jan 012014
 

This Eggless Breakfast Taco is a simple and flavorful twist on a traditional breakfast burrito.

Get your new year started off on the right foot – with an easy, healthy, delicious and light breakfast. If you are tired of the same old oatmeal, this recipe will knock your socks off!

Plus I’ll share my food trend predictions for 2014!

Eggless Breakfast Taco ~ Made with Chickpea Flour

Eggless Breakfast Taco ~ Made with Chickpea Flour

I’m officially declaring this year to be the year of the chickpea ~ more specifically, chickpea/garbanzo flour. In the past few weeks alone I came across several delicious recipe ideas using this versatile ingredient. The first was when my friend Vivian mentioned making tortillas from chickpea flour and then, when challenged with creating an eggless vegan breakfast taco without tofu, I came across a recipe using the chickpea flour as a replacement for eggs. Of course I had to take it a step further and add a bit of delicious nutritional yeast and smoky coconut bacon.

Eggless Breakfast Taco ~ Made with Chickpea Flour

Eggless Breakfast Taco ~ Made with Chickpea Flour

While we’re at it, I’ll call the second hot ingredient for this year…..nutritional yeast!  Ok, so maybe this won’t be one that the experts predict, but I’ll go ahead and say it should be on the hot trends for this year.  If you haven’t tried it yet you simply must go out and grab some from the bulk bin. It is high in protein and b-vitamins and has a wonderfully cheese-like flavor.  What I love about mixing the bean flour with nutritional yeast (aside from the fabulous taste and texture) is that this mixture is both high in protein and high in fiber.  This combination is something you cannot get from animal foods since they do not contain fiber.  What you won’t see in this recipe is cholesterol, so for anyone battling heart disease this is a great alternative to eggs.

Eggless Breakfast Taco ~ Coconut Bacon

Eggless Breakfast Taco ~ Coconut Bacon

Miss the bacon you say?   I have a product you will fall head over heels for.  Coconut bacon!  Top your taco with this and say bye to pig forever.  You can even make a BLT with this product! Yes it is a bit on the pricier side, but a little goes a long way.  So while you are at Native Sun grabbing the nutritional yeast and chickpea flour, add coconut bacon to your list.  Plant based “bacon” is my third prediction as a hot item for 2014.

Eggless Breakfast Taco ~ Perfect with Fresh Coffee

Eggless Breakfast Taco ~ Perfect with Fresh Coffee

My hope for this year is that awareness for locally sourced foods will finally take hold with the mainstream population ~ that people learn what a CSA is and become wary of genetically modified foods.  As gas prices increase and access to fossil fuels decreases, prices for food that must travel long distances will go up.  This one factor may help people start to question why this is happening. My second hope we begin to realize that we need to consume a greater variety of vegetables than the standard lettuce, onion and tomato.  Cauliflower is supposedly this year’s “it” vegetable, so how about kicking it up a notch and looking out for Romanesco cauliflower? Time to diversify our intake of produce, just like we should diversify our portfolio!

What are your food trend predictions for 2014?

[If you like the sound of this recipe - please share it with your friends! Many thanks and may your 2014 be your best year yet!]

Eggless Breakfast Taco ~Made with Chickpea Flour

Eggless Breakfast Taco ~Made with Chickpea Flour

Eggless Breakfast Taco

Inspired by Oatmeal with a Fork
Serves 4 small tacos. For larger meal, double taco mixture.
Vegan, Gluten Free
Printable Recipe

 

Ingredients

2 tsp coconut oil
3/4 cup chickpea/garbanzo bean flour
1/4 cup nutritional yeast
1 cup water
1/2 tsp salt
1/4 tsp onion powder
1-2 green onion(s), chopped
1/4 cup coconut bacon (optional, omit if soy-free is desired)
4 small gluten free (or regular) tortillas

Optional Mustard Sauce (makes extra)

6 Tbsp mustard (coarse ground, prepared)
6 Tbsp nutritional yeast
1/4 cup reduced fat or regular Vegenaise
1/4 cup unsweet original non-dairy milk
1 Tbsp agave (or local honey)

Instructions

1. Mix chickpea flour, nutritional yeast, water, salt and onion powder in a medium bowl; stir in the green onions. Mix mustard sauce in small bowl (if using.)

2. Heat a large skillet over medium-high heat; add 2 teaspoons of coconut oil and coat bottom of skillet evenly; pour the chickpea mixture into skillet and let sit 3-5 minutes, or until the edges begin to set and center bubbles; gently turn with a large, flat spatula and break apart mixture to create bite sized pieces with an egg-like consistency and the mixture is fully cooked; about 1-2 minutes.

3. Divide mixture evenly between 4 tortilla shells; top each with 1 Tbsp coconut bacon and 1 Tbsp mustard sauce (if using).

**Note: Non-dairy cheddar style cheese would be delicious as a substitute for the mustard sauce in this recipe.

Estimated Nutrition Info
4 Servings
Amount Per Serving 

Calories 192.8
Total Fat 8.0 g
Saturated Fat 3.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 628.1 mg
Potassium 188.2 mg
Total Carbohydrate 22.0 g
Dietary Fiber 8.3 g
Sugars 2.4 g
Protein 13.4 g

Vitamin A 0.2 %
Vitamin B-12 66.5 %
Vitamin B-6 240.4 %
Vitamin C 0.7 %
Vitamin D 0.0 %
Vitamin E 0.1 %
Calcium 9.4 %
Copper 3.2 %
Folate 30.3 %
Iron 10.8 %
Magnesium 2.7 %
Manganese 3.0 %
Niacin 140.1 %
Pantothenic Acid 5.1 %
Phosphorus 8.7 %
Riboflavin 282.6 %
Selenium 16.1 %
Thiamin 320.2 %
Zinc 10.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Mustard Sauce: Per Tbsp
Nutrition Facts
21 Servings
Amount Per Serving

Calories 24.8
Total Fat 1.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 122.9 mg
Potassium 48.0 mg
Total Carbohydrate 2.0 g
Dietary Fiber 0.6 g
Sugars 0.0 g
Protein 1.2 g

Vitamin A 0.1 %
Vitamin B-12 19.0 %
Vitamin B-6 68.6 %
Vitamin C 0.0 %
Vitamin D 0.3 %
Vitamin E 0.6 %
Calcium 0.4 %
Copper 0.9 %
Folate 8.6 %
Iron 0.6 %
Magnesium 0.8 %
Manganese 0.7 %
Niacin 40.0 %
Pantothenic Acid 1.4 %
Phosphorus 2.5 %
Riboflavin 80.7 %
Selenium 4.6 %
Thiamin 91.4 %
Zinc 3.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jan 192012
 
Lovely historical Savannah, home of the Lady and Sons restaurant-that butter, cream, meat and fried food laden buffet owned by Paula Deen.  I’m sure you’ve all heard about her unfortunate but not surprising announcement that she has type II diabetes that can lead to heart disease, glaucoma, foot, skin, mental health problems…all kinds of nastiness. 
Paula, if you read this, now is the time to say no to that deal with the drug company devil that wants you to be the face of their new diabetes medication and show your fans how powerful diet can be.  Cut out cholesterol, processed foods, too much saturated fat; and add lots of plants, legumes and grains.  Take your fans along with you in the journey back to health through diet and exercise and NOT drugs! 
Her contribution to the SAD (standard American diet) is epic.  Who else would bring a macaroni and cheese dish that is wrapped in bacon, breaded and deep fried?  I love her sparkling personality but her cooking is so detrimental to our society that at my visit to Savannah last weekend I did not stand in line for the Lady and Sons buffet; instead I sought out unique, local restaurants that have health, local farming and sustainability in mind. 
This was no easy task.  Googling top 10 restaurants in Savannah will actually bring up Paula’s restaurant as her brand is so well known. It took a little digging around to find some restaurants with substance.  I visited the newly created Savannah Slow Food site and found Green Truck Pub.   It’s a burger joint that features grass fed beef, organic free range chicken, vegetarian and vegan options.  Any of their burger creations can be subbed for a bean burger which is wonderful.   The atmosphere is lively, being close to the art school, complete with a juke box and old time-y décor.  If you go be sure to get there early as there will surely be a long wait.

Hmm…these specials look interesting.

I’ll take a cold one bartender!

I tried the “Rustico” bean burger with basil, balsamic caramelized onions and a bit of goat cheese. Their bean burger was firm, moist and flavorful-completely home made-as are all their dressings.  I had the side salad with balsamic.  All the veggies on the salad were super fresh.   My dad commented on how good the onions were, of all things. 

Their little garden out back.
In a stand next to the door I found a booklet of other local restaurants, including Taco Abajo-Fighting the Tyranny of Bland Mexican Food.  We decided to head over there the following day.
We found the place in a trendy area, also near the art school.  The storefront is very inconspicuous, but when you walk down the stairs, the restaurant opens up in an expansive, brick floored room with a festive mix of contemporary music and Tex-Mex furnishings.

The salsa is home made and super fresh…we asked for a second bowl.  I got a grilled veggie taco and splurged on an authentic style fish taco with cabbage slaw, probably the best I’ve had. My daughter got a grilled fish taco on a corn tortilla with rice and black beans.  This was the first time she had ever actually picked up and eaten a fish taco (and loved it).
Proof of a 3-year old eating a fish taco!

Veggie taco, fish taco and black beans.
We will definitely visit both places again at our next visit.

Green Truck Pub on Urbanspoon Taco Abajo on Urbanspoon

Mar 232011
 
What I love about blogging recipes is the daily challenges and wins.The challenges make the wins so much sweeter. There are days when a recipe I fully expect to come out perfectly is just not that great and other times when a recipe turns out so much better than expected. Those are the days that get a food blogger super excited about posting and sharing. All I can hope for is that one person be inspired to eat healthier or try something new or enjoy one of my recipes. We bloggers are people lovers.

I even dream food and cooking now. It’s better than laying awake at night thinking about global warming or nuclear reactors or tsunamis or, what used to be my big one, dog fighting. (I’m still very angry at Michael Vick and conspirators.) Ok, so granted I do have a few nightmares about Monsanto and pushing their genetically modified garbage on us in the name of “feeding the world” when it’s really about big business and how they can make the most money and hold our government in a vice but at least I feel like I can use my small space of the internet to stand on my soap box about it.

I digress; here is what we had for dinner.

For this one I would love to share what went into each taco and the exact serving size but it’s so hard to judge since my hubby and I both use different size tortillas, like different toppings etc. I very rarely do this any more but I’ll just give you the general idea and leave it to you to be creative.  The only thing I did measure out was the avocado-honey sauce.  A little sweet, a little tart and really creamy.  Enjoy!

Pan Seared Shrimp Taco with

Avocado-Honey Sauce and Fresh Cilantro

 
Ingredients
 
Avocado-Honey Sauce:
1 Avocado
1 Tbsp honey, or to taste
1/3 cup non fat plain Greek yogurt
2 Tbsp sour cream
1 lime, juiced
Water (to thin)

 

1 lb fresh shrimp
Cooking spray
Jerk lime seasoning
Fresh lime
Splash of beer

 

Tortillas
Topping Ideas:
Cilantro
1 tomato, chopped
Shredded, reduced fat Mexican blend cheese
Additional sour cream


Directions


1. Blend the avocado honey sauce ingredients in a small blender. 


2. Season shrimp with jerk lime seasoning and squeeze juice of half lime over.  Heat a large skillet over medium high heat, spray with cooking spray.  Add shrimp and cook 2 minutes per side or until outside is golden and shrimp is just cooked through.  If needed, add a splash of beer to degalze pan and prevent burning.


3. On each tortilla place shrimp, 2 Tbsp avocado honey sauce and optional toppings desired.