Sometimes the simple basics conspire to deliver big on the tastiness.. like today's cauliflower, black bean & sweet potato tacos!
These little gems were whipped together by our very own chef Staci Bronson in the #BITW's test kitchen.
They're full of flavor, easy to modify to taste and vegan.. absolutely delicious!
Plus, if you opt for corn tortillas, they're also gluten free.
Cauliflower, black bean, sweet potato tacos:
For 8 large tacos, use 1 head of cauliflower, 1 large sweet potato, 1 cup of black beans and some fresh diced pico.
Start by dicing up the sweet potatoes and the cauliflower. Toss them with olive oil, salt and pepper.
A touch of cumin adds to the taco flavor. Bake at 425 for ~30-45 minutes or until crispy.
Fun option: skip the oven on a hot day and grill the veg in the BBQ.
While the veggies are cooking, dice up tomatoes, onion, cilantro and serrano or jalapeño.
Nothing like some fresh pico de gallo. Add lime and salt to taste.
Warm up the beans and tortillas when you have about 5 minutes left of the veggies.
Mix the beans and veg together and top with pico.
Avocado goes great as well.
~ chef Staci
What an amazing time of year: both the farmer's markets and our home gardens are popping with amazing, fresh and flavorful veggies!
Today’s fresh & easy Strawberry Spinach Salad recipe, as perfected by chef Staci Bronson in our very own BITW test kitchen, combines many of those in-season options into a delicious salad, perfect for lunch or dinner on a hot summer day.
Strawberry Spinach Salad
Options, to taste:
BBQ, slow cook, or pan grill your protein of choice. (I love bacon and chick thighs)
While cooking, toss spinach into a bowl and dice up strawberries, cukes and tomatoes.
Top with almonds and cheese.
Allow the protein to cool, or throw it on warm.
Finish with dressing or balsamic vinegar and olive oil.
Up the carb ante with some toasted baguette dipped in balsamic.
~ chef Staci
Have 3 bananas and some beer?
Let’s make beer banana bread!
Any beer will work, pick your favorite; same for the bananas. Bonus- the recipe only calls for 4 oz of beer, so you can enjoy the rest while you bake! This recipe perfected in our very own BITW HQ kitchen lab, by our very own chef Staci Bronson. So let's get into some yummy baking..
Beer Banana Bread
Pre-heat the oven to 350°F
Mix together dry ingredients
1 ¾ cup flour
¾ cup sugar
1 ¼ tsp baking powder
½ tsp baking soda
¾ tsp salt
1 tbsp cinnamon
½ cup chopped walnuts (optional)
Mix together wet ingredients
3 mashed bananas
1/3 cup melted butter
½ cup beer of choice - I used Block15 Gloria!
Add the dry ingredients to the wet ingredients
Drink the rest of the beer
Grease (butter or oil) and flour a 9”x5” loaf pan then pour it all in.
Sprinkle the top with brown sugar
Bake for 55 minutes - check it at 50 minutes with a tooth pick. It should come out clean. Bake times will depend on how hot your oven cooks.
Now, try to make it last 24 hours… good luck!
Yields: 15 cookies
These oatmeal cookies are yummy, nice and chewy!
1 cup instant oats
1 1/2 cups regular flour, wheat flour, or half white half wheat, spelt flour works great also
1 ½ tsp baking powder
1 ½ tsp ground cinnamon
⅛ tsp salt
4 tbsp unsalted butter, melted and cooled slightly (or coconut oil)
1/2 cup unsweetened applesauce
1 large egg, room temperature
1 tsp vanilla extract
1/2 cup brown sugar
3/4 cup raisins
-Preheat the oven to 325°F
-Whisk together the dry ingredients: oats, flour, baking powder, cinnamon, and salt in a medium bowl.
-In a separate bowl, whisk together the butter, egg, applesauce, and vanilla. Stir in the brown sugar.
-Add in the flour mixture, stirring just until incorporated. Fold in the raisins.
Spray your cookie sheet or line with parchment paper. Drop the cookie dough into 15 rounded scoops onto a cookie sheet, and flatten slightly. Bake at 325°F for 11-12 minutes. Cool on a wire rack.
This cold grain salad is yummy, refreshing, and perfect for a summer BBQ. You probably already have all of the ingredients in your kitchen!
For the dressing:
juice of one lemon
1 teaspoon mustard as an emulsifier
1/2 cup olive oil
1 garlic clove minced fine
1/4 cup fresh parsley
1/4 teaspoon salt (more to taste)
1–2 teaspoons honey
For the salad:
1/2 bunch kale (finely chopped, without stems, to yield about 1 1/2 cups)
1 tomato chopped
2 carrots grated
1/2 cup red cabbage
1 small cucumber
I /4 cup dried cranberries
1 chicken breast cooked (I used some leftover grilled chicken)
1 1/2 cups cooked and cooled brown rice (or millet, quinoa, wheat berries, or spelt berries)
1. Shake up the dressing ingredients in a large jar.
2. Dice and chop all the veggies and chicken.
3. Add veggies, chicken and grains to the dressing jar
4. Shake it all up.
5. Garnish with 1/4 cup chopped almonds and an avocado
Thanks to T3 Coaching for this recipe!
While this peanut butter toast is super simple, it is extremely delicious, has low sugar, is super digestible, and hits all the nutrition zones to fuel your morning.
Thanks to Coach Taz of T3 Coaching for the recipe!
These potatoes stuffed with smoked salmon is a great choice for dinner when you don’t want to spend a lot of time in the kitchen. My sports nutritionist who we have partnered up with, gave me this recipe to try and its delicious and healthy. To save time, make the potatoes up to a day ahead, refrigerate, and reheat in the microwave. This meal is loaded with carbohydrates, protein, and potassium, making it an excellent choice for post-workout recovery.
Prep time: 10 mins | Cook time: 60 mins | Total time: 1 hour 10 mins
Thanks to Rogue Tri Performance for this delicious recipe!
This is one of my favorite recipes since I am a huge taco fan. You can pre-make everything (except cauliflower) so all you have to do is warm all the ingredients up while the cauliflower is cooking and you will have a great lunch in no time.
Servings: makes 5-6 tacos
2 cups cauliflower florets 1 & 1⁄2 Tbsp olive oil
1⁄2 tsp garlic powder
1⁄2 tsp paprika
1⁄4 tsp black pepper
1⁄2 cup Frank’s Red Hot Buffalo Wings Sauce
2 stalks celery, finely diced
2 large carrots, finely diced
6 small flour tortillas (corn for gluten-free)
Creamy Avocado Sauce*
1 small ripe avocado
1⁄2 cup chopped cilantro
Juice from 2 limes
1/3 cup olive oil
1/4 tsp salt & black pepper
To make the creamy avocado sauce, add all ingredients to a food
processor/blender. Add water too thin it to your desired consistency. Add additional lime juice, cilantro, or salt based on taste preference.
*Use Ranch Dressing if you prefer something faster*
1. Preheat oven to 425 degrees. Prepare baking sheet by spraying with nonstick cooking spray.
2. In a large bowl, toss together cauliflower florets, olive oil, garlic powder, paprika, black pepper, and 1⁄4 cup buffalo sauce (other 1⁄4 cup will be added after baking).
3. Spread cauliflower out evenly on baking sheet and bake for 20 minutes. Flip them over after 10 minutes. For crispier cauliflower after baking for 20 minutes turn the broiler on for about 3 minutes, until they're as crispy as you'd like.
4. Heat the additional 1⁄4 cup buffalo sauce up in a microwave-safe dish for about 20-30 seconds. Toss the crispy cauliflower back in the large bowl and mix in the warmed buffalo sauce.
5. To assemble tacos, fill each tortilla with buffalo cauliflower, diced celery, and diced carrots. Drizzle the creamy avocado sauce (or ranch) and any additional Frank's Buffalo Sauce on top.
Thank you to Rogue Tri Performance for the recipe!
These low sugar, high Omega-3 bars are perfect ride food, or just a post ride snack! No baking required! Thanks to Rogue Tri Performance for the recipe!
1.5 cups Dry Oats
1 cup Enjoy Life Perky’s Crunchy Flax (or grapenuts)
1/4 ground flax
1/4 cup mini semi sweet dark chocolate chips
1 cut dried cherries
1 cup nonfat dry milk
1/4 cup agave (or honey)
1/4 cup smooth peanut butter
1/2 cup Nutella
1/4 cup chia + 1/2 cup water - let sit to make a gel for a few minutes
Mix all ingredients & chill to set. Makes 20 bars. Cut 5 rows & 4 columns in 8x11 pan. Individually wrap and freeze.
Per bar: 159 calories, 7gm fat, 1gm sat fat, 22gm CHO, 5 gm protein, 3gm fiber, 46mg sodium, 716 mg omega - 3.
Rogue Tri Performance knows how to spice up breakfast. Yum!
This is one of my favorite breakfasts to have. I sometimes add hash browns or sliced potatoes with some sourdough toast to make it complete. It does take some time to make but if you pre-make the Hollandaise sauce and have everything else ready, you can cut the cooking time down.
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
**Hollandaise Sauce 5min
Easy Hollandaise Sauce Recipe
This recipe for easy blender hollandaise sauce is a quick and simple version of the classic hollandaise sauce recipe.
Prep Time 5 mins
Total Time 5 mins
Servings: 1 cup