I think a lot of you can relate when I say it can be challenging to figure out what to make for dinner every night. Especially when we're aiming to make something really healthy and tasty, and for the whole family! Recently I got the brilliant idea to throw all my favorite super-nutritious beans and grains in the crockpot and call it chili. On top of natural corn chips and with lots of fun toppings, this awesome version of a tostada is high in protein, minerals and fiber, and is easy and quick to prepare. This nutrition-packed recipe is sure to become one of your favorites too.
How To Make The Super Healthy Tostada
In a crockpot, combine:
- 1/2 cup diced onions
- 2 garlic cloves, chopped fine
- 1/2 cup adzuki beans (aka aduki beans, can be sprouted)
- 1/2 cup quinoa (brown or red, can be sprouted)
- 1/4 cup sprouted brown rice (available in natural foods stores, or can sprout at home)
- 1 cup chopped tomatoes
- 1 diced carrot
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
- 1 tsp cumin
- 1 cube vegetable bouillon
- 5 cups purified water
Turn on the crockpot early in the day. Even first thing in the morning before work is fine. The "chili" will be ready by dinnertime. If you happen to be hanging out in the kitchen at any point in the day, check to see if it needs more water and give it a few stirs.
Just before dinner I prepare a bunch of little bowls of toppings for the family to put on their tostadas at the table. You can do anything, but our favorites are:
- guacamole
- fresh tomatoes
- chopped onion
- grated cheese or feta
- salsa (My kids love green tomatilla salsa because it's not spicy.)
Then we make our tostada like this:
- Place a bunch of organic salad greens in a circle on a plate.
- Drop a handful of organic corn chips in the center. (We love Trader Joe's organic corn chip dippers, they taste like Fritos)
- Put a generous scoop of "chili" on top of your chips.
- Top with your favorite toppings at the table!
Nutritional Benefits
Here's some nutritional information about my chili's 3 key ingredients:
Aduki beans are one of the most incredible legumes. Highly prized in Chinese medicine for their healing properties, aduki beans are high in protein while very low in fat and calories. Chinese medicine teaches that they benefit the kidneys, bladder and the urinary tract.
Aduki beans are a good source of magnesium, potassium, iron, zinc, copper, manganese and B vitamins. As a high-potassium, low-sodium food they can help reduce blood pressure and act as a natural diuretic. When combined with grains, beans supply high quality protein, which provides a healthy alternative to meat or other animal protein. Traditionally beans and grains always go together for this reason.
Quinoa is an amazing ancient Incan food from South America. It's actually a seed, and related to spinach, but it is often called a whole grain. Quinoa is one of the most complete foods found in nature; it is a complete protein, meaning it contains all 9 essential amino acids. It is high in manganese, magnesium, iron, copper, zinc, calcium and phosphorous. It also supplies a large amount of Vitamin B2 (aka riboflavin) which is necessary for energy production with your cells. Quinoa is gluten-free yet high in fiber. It is high in antioxidants, enzymes, and phytonutrients. Quinoa can also be sprouted for better absorption.
Sprouted brown rice is brown rice that has been soaked until germination occurs, and then dried at a low temperature. The process of germination enhances the bio-availability of nutrients by neutralizing an enzyme inhibitor found in all grains, seeds and beans. Neutralizing the enzyme inhibitor called phytic acid releases the protein, vitamins and enzymes, allowing these important nutrients to be absorbed during digestion. You can sprout your own, or you can buy it these days at most natural foods stores.
In the spring when the plants outside are coming up, I'll talk more about sprouting with specific instructions about how to do it.
Until then, try this recipe and tell me what other great ideas you come up with for your Superfood Tostada!
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