Chipotle Black Bean Quinoa Wrap

My new friend Wendy makes these really amazing quinoa dishes for her family. Not only are the recipes healthy and easy, they are delicious! 

Chipotle Black Bean & Quinoa Wrap

Ingredients

• 1 cup cooked quinoa
• 1 ½ cups black beans, drained and rinsed
• ½ cup diced red onions
• 1 tomato, seeded and diced
• 2 cups romaine lettuce, chopped
• ½ cup alfalfa sprouts
• 1/2 recipe chipotle sauce (recipe below)
• 4 large whole wheat or brown rice tortillas

Instructions

1. Mix quinoa and black beans together in a medium bowl. Lay tortilla flat and top with a tablespoon of chipotle sauce. Place quinoa mixture on tortilla and top with onions, tomato, lettuce and sprouts. Drizzle with additional sauce if desired. Roll tortilla and cut in half to serve.

Notes

Nutritional Information excluding chipotle sauce (so you can adjust for the type of mayo you use): Calories 255, Fate 1.9g, Carbohydrates 47.7g, Protein 12.1g, Cholesterol 0mg, Sodium 253 mg, Fiber 11.2g, Sugars 3.1g

Total Calories Per serving with Fat Free Nayonaise used in Chipotle Sauce: 275

If you are using gluten free wraps be sure to get your wrap warm first. Do this by heating a dry skillet to medium heat. Add your wrap and cook for 2 to 3 minutes a side. Wrap immediately.

Chipotle Sauce

Ingredients

• ½ cup tofu mayo or mayo of choice
• 2 tablespoons almond milk
• 1 tablespoon lime juice
• 1 chipotle chili pepper in adobo sauce
• 1 teaspoon minced garlic
• ½ teaspoon sea salt
• ¼ teaspoon fresh ground black pepper

Instructions

1. Combine ingredients in a blender or food processor and process until smooth.

Notes

Calories 20, Fat .9g, Carbohydrates 2.5g, Protein 1.1g, Cholesterol 0 mg, Sodium 218 mg (Using fat free Nayonaise - 80 calories total mayo in recipe)

Click here to see Wendy's recipe at CookingQuinoa.net.

Click here for more recipes from Wendy at CookingQuinoa.net.

Tutti Frutti - Frozen Vegan Soy Yogurt

Tutti Frutti Frozen Yogurt offers a vegan soy version of their soft serve frozen yogurt. Thanks to Cody, for writing to us and letting us know, so we know where to go on a hot summer day to get a cool vegan treat!

Locations:
Micronesian Mall
Micronesia Mall, Theater Wing
(2nd floor, next to Coffee Beanery)
Tel 633-5671
10 a.m. - 9 p.m. Mon-Sat
10 a.m. - 8 p.m. Sun

Tumon Bay
Pacific Place, Tumon
(across Westin Hotel, next to Coffee Beanery)
Tel 647-0104
8 a.m. - 10 p.m. Sun-Thu
8 a.m. - 11 p.m. Fri-Sat

Winners of the 2012 Sexiest Vegetarian Next Door Contest at PETA

Congratulations to Tiana and Zachary, the winners of PETA's Sexiest Vegetarian Next Door 2012!

Source: http://features.peta.org/sexiest-vegetarian-2012/Winners.aspx

Being Vegetarian and Vegan are great ways to stay healthy and feel great. As you can see from Tiana and Zachary, it isn't hard to stay fit and look great!

Healthy Hearts Hero! Organic Raw Food on Guam

Today, Healthy Hearts Cafe is my everyday hero! Because they have added raw food to their menu. Try the newest raw additions to Healthy Hearts' menu. Today they offering raw tacos!


Healthy Hearts in Dededo has a revolving menu of organic vegetarian food and a store of healthy items. They are currently the only eatery in Guam offering raw organic food and organic cooked foods.  Thanks for offering healthy organic choices for the people of Guam!

Healthy Hearts Cafe Located across from American Grocery in Dededo. Look for the 3-story building near Lee Garden chinese restaurant. Open Mon-Fri:10:30am-5:00pm Sat: 10:30am-3:00pm Sun and Holidays: CLOSED healthyheartscafe@gmail.com 633-0886

Weekday Vegetarian

A great way to start detoxing is to become vegan. If becoming vegan sounds like it will be really difficult, you could always become a weekday vegan or vegetarian. With an abundance of restaurant choices that are specifically vegetarian or offer vegetarian options on Guam, this is a great way to make a difference in your life:

• lower your cholesterol
• get more energy
• get rid of food addictions
• save the planet, reduce your carbon footprint
• lose some weight
• be trendy and cool
• save a little, vegetarian dishes cost less at restaurants
• love animals, treat them with respect

The first few days may be difficult as you detox off of addictive foods (sugar, starch) until you get used to eating healthy, but consider it a good challenge and stock up on healthy snacks such as whole fruits and raw nuts. Stay away from white starches and switch to brown starches in moderation. Most of your meal should consist of vegetables, followed by a bit of fruit, brown starch, and/or legumes, and finally a bit of healthy oils and raw nuts.

Don't wait until you are famished to eat, as this may cause you to cheat. Please feel free to write me if you have any questions or need help and encouragement. 

Stay healthy! 

  

Heavenly Veggies - Guam's First Vegan Restaurant

Location:

Marine Drive in Tamuning 

near Kmart behind Club Rapture, and to the left and behind American Music.

Hours:

11:00 am - 2:00 pm on Weekdays 

Website: 

heavenlyveggies.com

Here is a review of Heavenly Veggies, sent in by one of our readers:

Today I went to this new vegan restaurant that opened on Monday (April 30, 2012) called Heavenly Veggies. I’m not vegan or vegetarian, but I don’t eat a whole bunch of meat very often. My boyfriend and I are seniors at JFK, and since its close we just walked there after school. They were serving enchiladas and tacos! Now, my boyfriend is half Mexican. He’ll tell me whether some Mexican food we’re eating just isn’t good. He loved it. By the time we got there though, there were no enchiladas left, but I hear it was delicious! The tacos were homemade with whole-wheat flour! All the food was super yummy, we had a cold soup gazpacho made up of tomatoes, cucumbers, bell peppers, and more. There was some Mexican rice, and the taco fillings were splendid! I really didn’t miss the meat! It was his first time eating a vegan meal too, and he thoroughly enjoyed it. Everything at Heavenly Veggies is made right there in the kitchen. It’s a lovely restaurant too. Gigantic windows letting in lots of light, everything looks and smells so clean, and they have soothing music and beautiful pictures playing on three big TV screens for you to enjoy while you’re eating. It’s a kind of food court setting, where you get your main course, starch, choice of soup or salad, and a veggie dish. Or you can choose to get a little bit of everything, for the same price - $6.50! They also have fruit blends (smoothies) and water, and are promising some vegan desserts to come! Now here’s where things get even better. Heavenly Veggies is a wellness restaurant, and the staff are from the New Start kitchen – and Roxanne Lee from China Wok in GPO Food Court. If you don’t know who she is, she’s only the best baker around! China Wok sells vegan foods as well: fresh lumpia, wraps, cold noodles, fruit boxes. They also have the occasional vegan dessert, and they are absolutely delicious! All of her cakes are rich, moist, and lacking nothing! So to hear that Roxanne Lee is in the kitchen at Heavenly Veggies… no wonder the enchiladas were wiped out! They have a weekly menu with minor changes from day to day. You can find the menu online at http://heavenlyveggies.com/ , they have weekly updates. They may not have much now because they just opened, but Heavenly Veggies is promising much more foods to come, so be sure to check the place out! They’re open from 11am-2pm on weekdays only, and are located behind Club Rapture (to the left of and behind American Music). There’s a great big banner saying “Heavenly Veggies : homestyle vegan cooking” when you go down that road just to the right of Club Rapture, you can’t miss it. Have a good lunch!

We Are What We Eat

As the saying goes, "We are what we eat," our daily lives are reflections of this. Whether we feel sleepy after lunch, hunger for snacks at 3pm, or don't have the energy to chase the kids around the house, these symptoms can all be attributed to what we eat.

Eating healthy not only prevents disease, increases immunity, and extends our lifespan, but it will give us amazing energy without caffeine and allow us to climb every mountain.

I had organic green beans with steamed pumpkin and a side of fresh fruit salad for lunch today. What did you have?

Whether or not you are a vegan or vegetarian, take my challenge to eat healthy this week. Avoid processed and fast foods. Eat whole vegetables and fruit. When eating out, go to healthy restaurants. When grocery shopping, don't torture yourself. Buy healthy foods, eat healthy as a family, and encourage your friends to do so as well.

If you are new to eating healthy, pick one meal a day that will be solely vegan and healthy, raw if possible. This will transition you to eating healthier for yourself and your family.

As Hippocrates said over two centuries ago, "Let food be thy medicine, thy medicine shall be thy food."


(image courtesy of chiropractor.com, designed by lisachau.com)