Thursday, April 8, 2010

Avocado Black Bean Veggie Wrap

Last night my mom and I went to a presentation put on by Dee McCaffrey at a Sprouts Market. I heard about the class from the Dallas Morning News Moms Blog. The topic was "How to eat Organic on a Budget." Dee is also a proponent of getting all processed foods out of your diet, including white flour and white sugar. She lost 100lbs this way and has kept it off for 17 years. And when she said that you should eat some avocado everyday, she had my attention! She did a demo of this recipe and it was really great! I did not buy her Plan-D Whole Wheat Flour Tortillas, but I did make my own from scratch using The Homesick Texan's recipe. Currently I am using 1/2 wheat and 1/2 white but in the future I want to play around with a "white" wheat that Dee McCaffrey told me about; she said it was good for baked goods.

Avocado Black Bean Veggie Wrap 

1 1/2 cups black beans (about 1 15oz can, drained and rinsed)
1 large, ripe avocado
1/2 cup shredded or crumbled cheese
2 tbsp minced red onion
1 cup shredded red cabbage (I used green, since it is what I had on hand)
1 carrot, shredded
1/4 cup cilantro
1/2 cup cucumber, cut into small cubes
1/2 cup salsa
4  whole wheat tortillas*

Mash the beans adn avocado in a bowl with a potato masher or fork. Add in the cheese, minced onion and salsa. (I also added the juice of one lime.) Stir to mix.

Warm tortillas by placing on a hot griddle on high heat. Spread about 1/2 cup of the avocado-bean mixture onto one of the tortillas. Top with cucumber, carrot and cabbage. Roll up and serve. Repeat with the remaining tortillas and ingredients.

*Homemade Tortillas, courtesy of The Homesick Texan
(adapted from The Border Cookbook by Cheryl Alters Jamison and Bill Jamison)
Two cups of all-purpose flour (can make them whole wheat by substituting one cup of whole-wheat flour for white flour)
1 1/2 teaspoons of baking powder
1 teaspoon of salt
2 teaspoons of vegetable oil**
3/4 cups of warm milk

**UPDATE: I don't use processed vegetable oils any more. I now would make this with coconut oil**
Mix together the flour, baking powder, salt and oil.
Slowly add the warm milk.
Stir until a loose, sticky ball is formed.
Knead for two minutes on a floured surface. Dough should be firm and soft.
Place dough in a bowl and cover with a damp cloth or plastic wrap for 20 minutes.
After the dough has rested, break off eight sections, roll them into balls in your hands, place on a plate (make sure they aren’t touching) and then cover balls with damp cloth or plastic wrap for 10 minutes. (It’s very important to let the dough rest, otherwise it will be like elastic and won’t roll out to a proper thickness and shape.)
After dough has rested, one at a time place a dough ball on a floured surface, pat it out into a four-inch circle, and then roll with a rolling pin from the center until it’s thin and about eight inches in diameter. (If you roll out pie crusts you’ll have no problem with this.) Don’t over work the dough, or it’ll be stiff. Keep rolled-out tortillas covered until ready to cook.
In a dry iron skillet or comal heated on high, cook the tortilla about thirty seconds on each side. It should start to puff a bit when it’s done.
Keep cooked tortillas covered wrapped in a napkin until ready to eat.
Can be reheated in a dry iron skillet, over your gas-burner flame or in the oven wrapped in foil.
While you probably won’t have any leftovers, you can store in the fridge tightly wrapped in foil or plastic for a day or so.
Makes eight tortillas.

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