“What’s for dinner?…’Crockpot Refried Beans’!”

♥Hi Friends!

Beans and legumes are staples of a plant-based diet (read here about them). “But they give me gas” you say! No fear! That’s just your gut adjusting. Over time, down the “HEALING-plant-based-alkalizing-‘SMOOTHIE‘-laden” road, your HEALTH and digestion will thank you!

These nutrient-packed beauties bring many benefits to a HEALTHY diet. They are chucked full of fiber (click here and here to read about the “oh-so-so-so-importance” of fiber in your diet) so they leave you feeling full and satisfied, and digest much faster than animal protein. And that my friends makes your colon happy! And all that fuss about needing animal protein because it’s a complete protein? It’s unnecessary but if you’re worried, pair beans and/or legumes with a nutritious whole grain and voila! You’ve got your complete protein! Did you know they help regulate your blood sugar? Well, they do! I know through experience.

Another great thing about beans and legumes is how cost effective they are. And if you cook your own (I’ll post about that soon) and freeze in individual portions you can save a whole lot of money compared to buying the canned ones. (Although, I do keep those around for the convenience!)

My ‘CROCKPOT REFRIED BEANS’ are so easy, taste way better than canned, and make a great last minute meal when you pair them with tortilla chips, whole wheat or corn tortillas (‘Ezekiel’ are my favorite and can be found at most health food stores), tomatoes or salsa or pico or ‘Cholula’s’, avocados or guac, sliced olives, thawed frozen corn, sauted peppers and onions, sliced green or yellow chopped onions, cilantro or lettuce. Whatever you have on hand really. That’s the beauty of them!!! The following are some ideas that are different variations of the same meal. I say get the family chopping and slicing and be creative to suit their tastes.

♥NACHO BAR-My oldest Emily does this all the time at her house. She spreads chips on a cookie sheet, layering and alternating them with a little cheese raw cheese (got to have your cheese through and through huh?), broil them in the oven and set them in the middle of the table. Place fixings (from those mentioned above) in individual bowls on table and everyone creates their own dippings for their nachos.

♥FAJITAS-Another from my Emily. Saute onions and peppers and warm some tortillas. Serve with beans, little bit of chopped lettuce, pico (chopped onion, tomatoes, cilantro and fresh lime juice) and a little raw cheddar.

♥TACO SALAD-Hmmmmm? What to do with the little pieces of broken tortilla chips at the bottom of the chip bag (I can’t stand to throw them out)? Taco Salad! Chop lettuce and toppings, warm beans, a little grated raw cheddar, and along with those tortilla chips, everyone makes their own. Squeeze fresh lemon or limes on top for the dressing. Amazing!

♥TACOS OR BURRITOES-Same ingredients, using corn or whole wheat tortillas. I like to warm the tortillas on the stovetop in a non-stick frying pan with medium heat.

So unthaw some ‘CROCKPOT REFRIED BEANS’ and let your creative juices flow! And happy digesting Friends.

♥Love you!

————————————————————————

Emily is good at throwing things together, giving me the idea without a recipe, whereby I get to go home (and with the Lord’s help) figure out the ratios. It took a few tries but this is a mild and so, so, so, so easy version. And I can’t see myself ever (or at least not that often and only when desperate) buying another can of refried beans. Not only do they taste far better but I know there’s no preservatives in the them, or added “something-or-other” to retain their color. Only the good the stuff!

CROCKPOT REFRIED BEANS

4 cups dry organic pinto or black beans
9 cups purified water*
1/2 cup chopped yellow onion (about 1/2 of a small one)
6 medium sized garlic cloves
2 tsp fresh lemon juice
1 1/2 Tbsp ‘Real Salt’ or 2 tsp sea salt
1 tsp cumin
1 tsp lemon pepper (I love this one!)

Rinse beans. Peel and quarter onion. Peel garlic. Place all ingredients in large crockpot (mine is a 6 quart). Cook on low for at least 8 hours, or high for 5-6. Process with immersion blender. “I turn the immersion blender on and push down through the beans and then turn it off before pulling up so the blade won’t pull of coming through the thick beans.) Or process in small batches in blender of food processor.

You can also soak the beans in the water overnight (at least 10 hours) in the uncovered crockpot. This will start the sprouting process and greatly increase their nutritional value. Don’t rinse or drain water from the beans and add rest of ingredients and cook on low for 6 hours.

*Add 1/2 cup extra water if processing in blender.