Ingredients (use vegan versions):

• 4 med carrots
• 1 clove garlic
• 1 teaspoon extra virgin olive oil
• 1 14 oz can black beans
• 1 10 oz can Rotel tomatoes and green chilis
• 1/2 cup vegan red wine
• 1 teaspoon cumin
• 1 teaspoon savory

Directions:

Saute carrots and garlic in olive oil. and vegan wine then rotel
tomatoes (juice and all). Simmer for 5 minutes. Add beans
(juice and all) and spices, simmer until thick. Use as filler
in tacos, burritos, or anything you want.

Serves: 4

Preparation time: 15

Nutrition Information: calories 303, fat 4.6, sat 0.7, monounsat 2.6, polyunsat 0.8
carb 51.1g, fiber 10g, protien 13.8g

Ingredients (use vegan versions):

• rice
• tortillas
• 1 medium onion
• 1 small bell pepper (green, red or yellow)
• 2 carrots, peeled and julienned
• 1 cup cauliflower
• 1 cup brocolli
• 1 small zuchinni
• 1-2 tablespoon sesame oil
• 1 teaspoon parsley
• 1 teaspoon oregano
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
• salsa

Directions:

Serves: 2-6.

Preparation time: 20-45 minutes, depending on what type of rice you use..

Cook 1 cup of rice according to package directions.

In a wok, heat sesame oil. (You can substitute vegetable oil.)
Cook onions and peppers until start getting soft. Add carrots and
cauliflower. Sprinkle spices over top of vegetables. Stir with spatula.
After one minute, add brocolli and zuchini and 2 Tbs. water.
Cover wok so brocolli and zuchinni will steam for 3 minutes.
Remove lid and stir in order to get spices evenly distributed.
Cover for another minute or so.

Put serving spoonful of rice and of vegetables into tortilla.
Add salsa to taste.

Makes 6 big fajitas. (Serves 2 hungry, hungry people or 6 light eaters.)

Ingredients (use vegan versions):

• 1 can black beans
• 1 can whole kernel corn
• 1 can mushrooms (or fresh)
• 1 lb tofu, diced
• 2-4 teaspoon Tabasco or other pepper sauce
• black pepper
• crushed red pepper
• chili powder
• cayenne or thai chile peppers
• rice
• tortillas

Directions:

Depending on how many servings you want,
make between 2-4 cups cooked rice (whatever
variety you like best).

While making rice, place beans, corn, tofu,
mushrooms, red and black pepper(to taste)
Tabasco and hot peppers (to taste) in a medium
saucepan. heat thouroughly. (do not drain beans!)

This makes a lovely burrito filling, or just
dump it all in a big bowl. yum. (and quick too)

Serves: 2-4

Preparation time: 20 mins

Ingredients (use vegan versions):

• 2 doz whole wheat tortillas
• one onion
• 1lb broccoli
• 1/4 lb mushrooms
• 4-5 zucchini squash
• 2 large tomatoes
• 4 large Haas avocados
• your choice for salsa

Directions:

Chop ingredients 2-6 and place in a large frying pan (electric works well). Turn to medium heat
(300 if using the electric fry pan) to steam about 20-30 minutes. Check frequently and stir.
Wrap tortillas in foil and put in a warm oven to heat. Make guacamole from the avocados,
keeping one pit in the salad to prevent it from browning. Allow each person to assemble his/her
burrito as they wish, with plenty of salsa and guac. Enjoy with many napkins on the side.

The only fat comes from the avocados and tortillas, but as triathletes and runners we aren’t
worried, we just work it off.

Serves: 6

Preparation time: 30 min

Ingredients (use vegan versions):

• 1 pkg. 6 whole wheat tortillas (burrito size)
• 3/4 cup uncooked organic brown rice
• 1 15 oz. can organic non-fat refried black beans
• 1/2 lb. organic firm tofu
• 1 small zucchini
• 1 small carrot
• 4-5 small white mushrooms

Directions:

Quick Guacamole (optional)

Ingredients (use vegan versions):

• 1 small avacado
• 1/4 cup prepared salsa

Directions:

Cook rice according to package directions. Heat black beans
over low heat.

Cut tofu into 1/2″ cubes. Chop zucchini, carrot, and
mushrooms into bite size pieces. Blanch carrot in a bowl
of water in microwave for 1-2 minutes to soften.

In a non-stick saucepan, saute tofu until browned. Set
aside. In same saucepan, add zucchini, blanched carrot, and
mushrooms. Saute until water has cooked off. Remove from
heat and add tofu back in.

Quick Guacamole:
Remove avacado from skin and mash. Add prepared salsa.

To assemble:
Soften tortilla by placing between two sheets of paper towel
in microwave for 10-20 seconds. Add scoop of black beans,
rice, and tofu-veggie saute. Add guacamole, sliced olives,
salsa if desired.

Alternatives:
Substitute any of your favorite vegetables for the ones
listed here. (These ones work well because they have a
high water content and can be cooked without oil.)

Serves: 6

Preparation time: 40 min.