A Gluten-free, Dairy-free Whole Food Recipe

BLACK BEANS AND plantains are a common pairing in Caribbean cuisine, however plantains can be hard to find and take a long time to ripen. So if you can’t find plantains, bananas work well in this recipe, too. Black beans are a great source of protein, potassium, magnesium, copper, iron and zinc. They also have the highest antioxidant levels of all legumes.

Ingredients:
2 to 4 TBS olive or coconut oil
1 onion, small
2 garlic cloves
2 tsp chili powder
1 tsp cumin
1/2 tsp paprika
1/4 tsp cinnamon
2 – 15 oz cans of black beans
Dash of hot sauce
1 lime
2 or 3 plantains or bananas

Directions:
1. Chop the onion and garlic. In a skillet, sauté in about 1 TBS oil. Add the spices and continue to sauté until onions are translucent.
2. Drain some of the liquid from the beans. Keep enough liquid so the beans can simmer and not get too dry. In a saucepan, combine onion mixture and beans. Add a dash of hot sauce. Using a potato masher, mash some of the beans for a creamier consistency. Simmer the beans for at least 10 minutes to combine the flavors. Stir to avoid sticking. Season with sea salt and pepper if desired.
3. Slice the plantains or bananas into about 1-inch slices. In a skillet, heat about 2 TBS oil on medium heat and add plantains or bananas. Lightly brown on both sides. Once browned, drizzle with lime juice.
4. Serve the plantains or bananas on top of the beans with a side of brown rice if you’d like. Serves 4-6.

Maggie Christopher is a certified holistic nutrition counselor and a licensed marriage and family therapist. She combines the wisdom of whole foods nutrition along with emotionally-based therapy to support individuals in uncovering and healing the root causes of their cravings. She provides a safe environment to explore the emotional reasons for the eating habits that prevent you from reaching your health goals. She offers step-by-step guidance and delicious recipes that support you in introducing whole natural foods that promote health, calm cravings and allow you to feel satisfied. For a free nutrition consultation, visit her website or call.

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