From 6dddf35926d9b0c24f53c1931837a83c6c18c8dd Mon Sep 17 00:00:00 2001 From: medusa Date: Wed, 16 Oct 2024 02:53:06 +0000 Subject: [PATCH] Add food_related/Sweet_Potato_and_Black_Bean_Tacos.md --- .../Sweet_Potato_and_Black_Bean_Tacos.md | 160 ++++++++++++++++++ 1 file changed, 160 insertions(+) create mode 100644 food_related/Sweet_Potato_and_Black_Bean_Tacos.md diff --git a/food_related/Sweet_Potato_and_Black_Bean_Tacos.md b/food_related/Sweet_Potato_and_Black_Bean_Tacos.md new file mode 100644 index 0000000..4567d87 --- /dev/null +++ b/food_related/Sweet_Potato_and_Black_Bean_Tacos.md @@ -0,0 +1,160 @@ +Here’s a **from-scratch recipe** for **Sweet Potato and Black Bean Tacos** using whole ingredients for a healthy, flavorful meal: + +### **Ingredients:** +#### For the Tacos: +- 2 medium sweet potatoes, peeled and diced +- 1 tablespoon olive oil +- 1 teaspoon cumin +- 1 teaspoon smoked paprika +- ½ teaspoon chili powder (optional for heat) +- Salt and pepper, to taste +- 1 cup dried black beans (or 1 can black beans, drained and rinsed) +- 1 teaspoon garlic powder or 1 clove garlic, minced +- 1 teaspoon onion powder +- 8-10 whole-grain tortillas (homemade or store-bought) + +#### For Homemade Salsa: +- 3 medium tomatoes, diced +- 1 small red onion, finely chopped +- 1 jalapeño, seeded and finely chopped (optional) +- 2 tablespoons fresh cilantro, chopped +- Juice of 1 lime +- Salt, to taste + +#### For Toppings: +- 1 avocado, sliced +- Fresh cilantro, chopped +- Lime wedges for serving +- Crumbled queso fresco or feta (optional) + +### **Instructions:** + +#### 1. **Prepare the Black Beans** (if using dried beans): + - Rinse the black beans thoroughly. Soak them in water overnight, or use a quick-soak method by boiling them for 2 minutes and letting them sit covered for 1 hour. + - Drain and rinse the soaked beans, then place them in a pot with fresh water, covering them by about 2 inches. Bring to a boil, then reduce heat and simmer for about 45-60 minutes until tender. Drain. + - Season the beans with garlic powder, onion powder, salt, and pepper to taste. + +#### 2. **Roast the Sweet Potatoes**: + - Preheat your oven to 400°F (200°C). + - Toss the diced sweet potatoes in olive oil, cumin, smoked paprika, chili powder, salt, and pepper. Spread them out in a single layer on a baking sheet. + - Roast for 25-30 minutes, flipping halfway through, until the sweet potatoes are tender and slightly caramelized. + +#### 3. **Make the Homemade Salsa**: + - In a medium bowl, combine the diced tomatoes, red onion, jalapeño (if using), cilantro, lime juice, and salt. Stir to combine and set aside to let the flavors meld. + +#### 4. **Warm the Tortillas**: + - If using store-bought tortillas, heat them on a dry skillet over medium heat for about 20-30 seconds on each side to soften. + - For homemade tortillas, you can make them with a simple mix of whole wheat flour, water, and a pinch of salt. + +#### 5. **Assemble the Tacos**: + - Place a layer of roasted sweet potatoes and black beans in each tortilla. + - Top with the homemade salsa, avocado slices, fresh cilantro, and a squeeze of lime juice. + - For an optional extra, add crumbled queso fresco or feta cheese. + +### **Additional Tips**: +- **Make it Vegan**: Skip the cheese, or use a dairy-free alternative. +- **Boost Protein**: Add a handful of cooked quinoa to the tacos for extra protein and texture. +- **Customize**: Add sautéed onions and peppers for more depth of flavor, or drizzle with a homemade chipotle mayo for extra richness. + +Enjoy these **Sweet Potato and Black Bean Tacos** as a healthy, satisfying meal made entirely from whole, fresh ingredients! + +--- + +Making **homemade tortillas** from scratch is simple, and they taste much fresher and more delicious than store-bought versions. Here’s an easy recipe using whole wheat flour, which adds extra fiber and nutrients compared to regular flour tortillas. + +### **Ingredients**: +- 2 cups whole wheat flour (you can use regular flour or a mix of both if you prefer) +- ½ teaspoon salt +- 2 tablespoons olive oil (or any vegetable oil) +- ¾ cup warm water (adjust as needed) + +### **Instructions**: + +#### 1. **Mix the Dry Ingredients**: + - In a large mixing bowl, whisk together the whole wheat flour and salt. + +#### 2. **Add the Oil**: + - Add the olive oil to the flour mixture and use your fingers or a fork to work the oil into the flour. You want the mixture to look crumbly, with the oil evenly distributed. + +#### 3. **Add Warm Water**: + - Slowly add the warm water, a little at a time, and begin to mix with your hands or a spoon. Continue adding water until the dough comes together and is soft, but not sticky. You might not need all the water, so add it gradually. + +#### 4. **Knead the Dough**: + - Once the dough forms a ball, turn it out onto a lightly floured surface. Knead the dough for about 2-3 minutes until it becomes smooth and elastic. + - Cover the dough with a damp towel or plastic wrap and let it rest for about 10-15 minutes. This helps relax the gluten and makes it easier to roll out. + +#### 5. **Divide the Dough**: + - After resting, divide the dough into 8-10 equal portions, depending on how large or small you want your tortillas. Roll each portion into a small ball. + +#### 6. **Roll Out the Tortillas**: + - On a floured surface, use a rolling pin to roll out each dough ball into a thin, round tortilla. Aim for about 6-8 inches in diameter, but it doesn’t need to be perfectly round—homemade tortillas are charming with their rustic look! + +#### 7. **Cook the Tortillas**: + - Heat a dry skillet or griddle over medium heat. Once hot, place a rolled-out tortilla in the pan. + - Cook for about 30-60 seconds on the first side until you see bubbles form and the bottom has some light brown spots. + - Flip the tortilla and cook for another 30-45 seconds on the other side. You should see small golden spots. + - Remove the tortilla from the pan and place it in a clean towel to keep warm. Repeat with the remaining dough balls. + +#### 8. **Serve**: + - Serve the tortillas warm. If you're not using them immediately, you can store them wrapped in a towel or in an airtight container for up to a day, or freeze them for later use. + +### **Tips**: +- **Keep them soft**: If the tortillas start to dry out, wrap them in a damp towel to keep them soft. +- **Customize**: You can mix in herbs or spices like cumin, garlic powder, or paprika for a more flavorful tortilla. + +Enjoy your homemade tortillas with your sweet potato and black bean tacos, or use them for wraps, burritos, or even as a flatbread! + +--- + +**Salsa verde** is a delicious, tangy green salsa made from tomatillos, which adds a bright, fresh flavor to tacos, enchiladas, or as a dip for chips. Here's how you can make it from scratch: + +### **Ingredients**: +- 1 pound tomatillos (about 10-12 medium tomatillos), husked and rinsed +- 1-2 jalapeños or serrano peppers (adjust based on desired spice level) +- 1 small white onion, chopped +- 2-3 garlic cloves, peeled +- ½ cup fresh cilantro leaves +- 1 lime, juiced +- Salt, to taste +- 1 tablespoon olive oil (optional, for roasting method) + +### **Instructions**: + +#### **1. Prepare the Tomatillos and Peppers**: + - Remove the husks from the tomatillos and rinse them thoroughly to get rid of the sticky residue. + - For a mild salsa, remove the seeds from the peppers. Leave them in if you prefer more heat. + +#### **2. Cooking Options:** +You can prepare salsa verde in different ways, either by roasting, boiling, or using raw ingredients. Roasting adds a smoky flavor, while boiling or leaving it raw keeps it fresher. + +##### **Option 1: Roasting (for smoky flavor)** + - Preheat your oven to 425°F (220°C). + - Place the tomatillos, peppers, garlic cloves, and onion on a baking sheet. Drizzle with olive oil and roast for about 15-20 minutes, turning them halfway through. The tomatillos should soften and develop a light char. + - Once roasted, let them cool slightly. + +##### **Option 2: Boiling (for a more traditional, tangy flavor)** + - Fill a medium pot with water and bring it to a boil. + - Add the tomatillos, peppers, and garlic. Boil for 5-7 minutes until the tomatillos turn a dull green and soften. + - Drain and let them cool slightly. + +##### **Option 3: Raw (for fresh, vibrant flavor)** + - You can skip the cooking entirely for a fresh, uncooked salsa. Simply chop the tomatillos and peppers coarsely before blending. + +#### **3. Blend the Salsa Verde**: + - In a blender or food processor, add the roasted/boiled/raw tomatillos, peppers, garlic, onion, and cilantro. + - Squeeze in the juice of 1 lime, and season with salt to taste. + - Blend until smooth or until you reach your desired consistency. You can leave it chunky or make it smooth depending on your preference. + +#### **4. Adjust the Flavor**: + - Taste the salsa and adjust the seasoning. If you want more tang, add more lime juice; for more heat, add an extra pepper or some of the pepper seeds. + - If it's too thick, you can thin it out with a little bit of water. + +#### **5. Serve**: + - Pour the salsa verde into a serving bowl and enjoy immediately, or refrigerate for up to a week. It pairs perfectly with tacos, grilled meats, enchiladas, or as a dip for chips. + +### **Optional Add-Ins**: +- **Avocado**: For a creamy salsa verde, blend in 1 ripe avocado. +- **Cumin**: Add ¼ teaspoon of ground cumin for a deeper, earthier flavor. +- **Sour cream or yogurt**: For a milder, creamier salsa, blend in a dollop of sour cream or plain yogurt. + +Enjoy your homemade **salsa verde**! It’s versatile, easy to make, and brings a fresh, zesty flavor to any dish. \ No newline at end of file