The BEST Refried Beans

This recipe comes from a wonderful company called Hello Fresh that I recently started using. And I can’t tell you how amazing they are! Their boxes include chef-created recipes and all the fresh ingredients you need to cook at home. Because I’m working full-time and have four kids, it’s sometimes hard to have to prepare a meal every single night of the week on those nights when I’m rushing off to teach and that’s why Hello Fresh is SO amazing. All the fresh ingredients are right there for me, with instructions and I’m easily done cooking a SUPER healthy meal for me and the kids in 30 minutes or less. And on those evenings when I can’t do the cooking… well, luckily I have a 17 year old daughter who not only follows the instructions but loves to cook too! So, here’s one of their fabulous recipes that we all love!

Refried beans are simple to make with just a few ingredients and with this delicious recipe is the BEST recipe I’ve discovered so far for this meal! Once you have prepped all of the ingredients it will take less than fifteen minutes to have it on the table!

Cumin is one of my favourite spices as it brings such an incredible flavour to food. It is crammed full of phytonutrients which have both antioxidant and anti-flatulent properties. It is also a great source of dietary fibre. Additionally, coriander contains a range of vitamins, minerals and essential oils. When eaten regularly, coriander can help to lower LDL cholesterol levels in the body.

This is the perfect meal to make if you come home late after a busy day and want something, quick but nutritious to fill your stomach. To make some for yourself, you will need the following ingredients:

1 x 400g tin of mixed beans, drained and rinsed
1 red onion, chopped
1 lime, zest and juice
1 tsp. cumin
2 Tbsp. tomato puree
1 tsp. of your favourite hot sauce or 1/4 tsp. chilli powder
Fresh coriander
1 Tbsp. coconut oil

The Best Refried Beans TheFlexiFoodie2To get started making this recipe, take a large pan and melt the coconut oil over a medium to high heat. You can then add the chopped red onion into the pan. It should take about five minutes for the red onion to become soft. You can then add in the beans, cumin, hot sauce/chilli powder and the tomato puree. Mix well and begin to mash the beans using a fork. Next, add the lime juice and zest and reduce the heat to low. You must then cover the pan for an additional five minutes. Once mashed, mixed and warm, put the beans in a large bowl and top with the fresh coriander – enjoy!

To learn about nutritious cooking and healthy foods head over to my e-learning portal – The Flexi Foodie Academy!

Burnt Corn, Kale and Lime Salad

Creating delicious variations on the traditional side salad is something that I love to do in the kitchen! This recipe requires minimal preperation and can be put together in the ten minutes before you serve your main meal. Kale is an ingredient that I tend to use a lot at home because of its amazing nutritious value. For those of you who don’t know, kale is among the healthiest foods in the world! With over 45 different flavonoids contained within, it provides a range of anti-inflammatory and antioxidant benefits. It is also great for lowering LDL cholesterol levels and lowering risk factors for cancer development.

Adding the juice of one lime to the salad dressing not only helps to bring out the flavour of the other ingredients but also brings a healthy boost to this side dish. They are a fantastic source of vitamin C and folic acid, the latter of which is important for cell growth and metabolism.

To make enough of this salad to serve six people, you will need the following ingredients:

2 x corns on the cob
1 tsp. smoked paprika
1 tsp. cumin
250g kale, shredded
Sea salt
1 avocado, cut into small chunks
A squeeze of honey

For the dressing:
The juice of 1 lime
A handful of coriander, torn

Burnt Corn, Kale and Lime Salad2Firstly, using a sharp knife, cut the corn away from the cobs and separate the corn into kernels. In a frying pan, dry fry the corn with the paprika and the cumin for about 10 minutes until the corn starts to blacken! Next, remove the pan from the heat and allow to cool.

In a large bowl, massage the kale with sea salt for ten minutes or until it becomes soft. Add the burnt corn, the avocado, the lime and the coriander. Toss well and serve!

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