Friday Recipes

Here are today's six recipes to help you through the day, including Black Bean Vegan Enchiladas and Cheesecake-Stuffed Pumpkin Bread. Enjoy!

KIWI-BLUEBERRY TART

This was found in an article on Prevention, titled “11 Recipes with Fresh Blueberries.” Click here to see the article and all twelve recipes.

SERVINGS: 4

2 store-bought pie doughs

4 mini tart pans

2/3 cup reduced-fat sour cream

1 tbsp light brown sugar

1 1/4 cups quartered sliced kiwifruit

1/4 cup blueberries

Heat oven to 375°F. Unroll 2 store-bought pie doughs and cut into 4 circles (5 1/2" diameter).

Press into 4 mini tart pans with removable bottoms (about 4 3/4" diameter). Prick with fork and freeze until firm, 10 minutes.

Line tart shells with foil and pie weights (or dried beans) and bake until golden, about 10 minutes. Remove foil and pie weights and bake until golden brown, about 4 minutes. Let cool completely.

Stir together 2/3 cup reduced-fat sour cream and 1 Tbsp light brown sugar. Remove shells from pans and top evenly with sour cream mixture, 1 1/4 cups quartered sliced kiwifruit, and 1/4 cup blueberries.

NUTRITION (per serving) 308.2 cal, 3.7 g pro, 36.6 g carb, 1.9 g fiber, 18 g fat, 8.5 g sat fat, 276.4 mg sodium

BLACK BEAN SOUP

This is from Rian Handler on Delish. The recipe begins, “A warm and spicy black bean soup.”

Total Time: 35 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 4 servings

To view the recipe online, click here.

Ingredients

2 tbsp. extra-virgin olive oil

1 medium red onion, finely chopped

2 cloves garlic, minced

1 tbsp. minced jalapeños

1 tbsp. tomato paste

kosher salt

Freshly ground black pepper

1 tsp. chili powder

1/2 tsp. cumin

3 (15-oz.) cans black beans, with liquid

1 qt. low-sodium vegetable stock

1 bay leaf

sour cream, for garnish

Sliced avocado, for garnish

Chopped fresh cilantro, for garnish

Directions

In a large pot over medium heat, heat oil. Add onion and cook until soft and translucent, about 5 minutes. Add jalapeños and garlic and cook until fragrant, about 2 minutes. Add tomato paste, stir to coat vegetables, and cook about a minute more. Season with salt, pepper, chili powder, and cumin and stir to coat.

Add black beans with their liquid and vegetable broth. Stir soup, add bay leaf and bring to a boil. Immediately reduce to a simmer and let simmer until slightly reduced, about 15 minutes. Remove bay leaf.

Using an immersion blender or food processor, blend the soup to desired consistency.

Serve with a dollop of sour cream, sliced avocado, and cilantro.

KIWI MELON POPSICLES

This is from Frances Bargeman-Roth, RD, on the Today website. Frances wrote, “I often return home from a sweaty run wanting nothing more than a cold glass of water and a REALLY cold snack, but ice cream probably isn't the right thing to grab post workout. These pretty pops hit the mark with their blend of hydrating honeydew and potassium from the coconut water to help prevent muscle cramps. The kiwi kicks in plenty of vitamin C to help bust up those free radicals that form during intense exercise. There's even a little salt to help replace the electrolytes you lose during those sweat sessions.”

Prep Time: 7 minutes; Yield: 6

Note: You will need six (3-ounce) ice pop molds with sticks.

To view this online, click here.

Frances Largeman-Roth, RDN, is a nutrition expert, writer and best-selling author. Her books include Feed the Belly, The CarbLovers Diet and Eating in Color. Follow her @FrancesLRothRD.

Ingredients

2 kiwis, peeled

8 ounces coconut water

1 cup cubed honeydew melon

1 tablespoon lemon juice

1 teaspoon lemon zest

1/8 teaspoon sea salt

1 teaspoon sugar

Preparation

Add one of the kiwis to the blender; slice the other into 6 thin wheels and set aside.

Add all remaining ingredients to the blender and combine until smooth. Transfer the mixture to a large measuring cup with a spout or other spouted container.

Place 1 kiwi slice into each pop mold so that you can see the kiwi on the side of the mold.

Pour the melon mixture evenly into six pop molds and transfer to the freezer. Freeze for 5-6 hours, or overnight.To unmold, run the pop briefly under warm water, remove and enjoy.

COFFEE POPSICLES WITH CHOCOLATE, PEANUT BUTTER AND BANANA

This also comes from Frances Bargeman-Roth, RD, on the Today website. Frances wrote, “Turn to these ice pops when you need to feel more energized. I love warm weather, but sometimes a day out in the burning sun can leave me feeling less than peppy. That's when I want a cool treat that also gives me a kick of caffeine. These provide just the right amount for an early afternoon boost.”

Prep Time: 5 minutes; Yield: 6

To view this online, click here.

Note: You will need six (3-ounce) ice pop molds with sticks.

Ingredients

6 ounces unsweetened cold brew coffee concentrate (such as Chameleon)

1 banana

1 tablespoon unsweetened cocoa powder

2 teaspoons ground cinnamon

8 ounces coconut milk

2 tablespoons creamy peanut butter

1 tablespoon cacao nibs, optional

1 teaspoon honey, optional

Preparation

Place all ingredients in a blender and combine until smooth.

Pour the coffee mixture evenly into 6 pop molds and transfer to the freezer. Freeze for 6-8 hours, or overnight.

To unmold, run the pop briefly under warm water, remove and enjoy.

BLACK BEAN VEGAN ENCHILADAS

This comes from Joyce Gan, “the recipe developer, blog post writer, and food photographer” for Light Orange Bean. It’s a cool site that I recently discovered.

Prep time: 35 mins; Cook time: 25 mins; Total time: 1 hour

Tools: 10”saute pan and spatula, strainer, knife and cutting board, potato masher, medium sized mixing bowl, 9”×13” baking dish, pastry brush, aluminum foil.

Recipe type: Dinner

Cuisine: Mexican

Serves: 4-6 servings

To view this online at Joyce’s site, go to http://lightorangebean.com/black-bean-vegan-enchiladas/.

Ingredients

1 tbs canola oil

1 medium size yellow onion (finely chopped, approximately 8 oz)

2 cloves garlic, minced

3 tbs chili powder

2 tsp cumin powder

2 cups cooked black beans

1 tsp salt

2 cups tomato puree or 1 can (15 oz) tomato sauce + 1/2 cup water

1/2 cup + 1 tbs chopped fresh cilantro

1 medium size jalapenos (seeded, finely chopped, approximately 1 oz)

8 oz vegan cheese (Mexican style GoVeggie preferred)

12-14 (5.5-inch) corn tortillas (gluten-free if desired)



Instructions

Heat oil in a saute pan over medium heat. Add onion and garlic to cook until soft and fragrant, about 3 minutes. Add the chili powder, cumin powder, and salt. Cook another 2 minutes. Add the beans and tomato puree and bring to a boil. Turn the heat to low. Mash the beans with a potato masher and simmer 5 minutes.

Remove the bean mixture from the heat and strain, reserving the sauce. Transfer the strained bean mixture to a medium bowl and mix together with 1/2 cup cilantro, jalapenos, and 4 oz of cheese.

Preheat oven to 350 °F.

Spread 1/2 cup of the sauce in the bottom of the baking dish. Microwave 5 tortillas at a time or follow the package instructions to soften. Scoop about 1/4 cup bean mixture into each tortilla and roll it up tightly. Place the filled and rolled tortillas in the baking dish seam-side down. Finish all tortillas.

Dip the pastry brush in the sauce and brush the ends of each tortilla. Pour the remaining sauce evenly over the enchiladas.

Sprinkle the remaining cheese over the top of the enchiladas, cover the baking dish with aluminum foil. Bake for 20 minutes. Remove the foil, bake for additional 2-3 minutes until the cheese is slightly brown.

Garnish with the remaining cilantro before serving.

Notes

If there is any remaining bean mixture, it can be used as a filling in tortilla shells without any further cooking. Add lettuce if desired.

Due to different recipes of making tomato puree, the liquid content may vary. Gradually add excess water when making the bean mixture if necessary.

CHEESECAKE-STUFFED PUMPKIN BREAD

This is from The Food Network, and begins, “Everyone's favorite fall quick bread hides a decadent surprise inside -- a rich swirl of cheesecake.”

Total: 3 hr 45 min; Active: 25 min; Yield: 1 loaf; Level: Easy

To view this online, click here.

Ingredients

Cheesecake Swirl:

One 8-ounce package cream cheese, at room temperature

1/3 cup granulated sugar

1/4 cup sour cream

1 large egg

Pumpkin Bread:

Nonstick cooking spray

1 1/3 cups all-purpose flour, plus more for dusting the pan (see Cook's Note)

1/2 teaspoon baking soda

1/2 teaspoon kosher salt

3/4 cup granulated sugar

1 cup pumpkin puree

1/3 cup vegetable oil

1 teaspoon pumpkin pie spice

1 teaspoon pure vanilla extract

1 large egg

Confectioners' sugar, for dusting

Directions

For the cheesecake swirl: Position an oven rack in the bottom third of the oven and preheat the oven to 325 degrees F. Combine the cream cheese, granulated sugar, sour cream and egg in a large bowl and beat with a mixer until well combined; set aside.

For the pumpkin bread: Generously spray a 9-by-5-inch loaf pan with nonstick spray and dust with flour. Whisk together the flour, baking soda and salt in a medium bowl and set aside. Whisk together the granulated sugar and pumpkin puree in a large bowl, then whisk in the oil, pumpkin pie spice, vanilla and egg. Whisk in the flour mixture until just combined.

Reserve 1 cup of the pumpkin batter. Spread the remaining batter in the bottom of the prepared loaf pan. Spoon the cream cheese mixture over the pumpkin batter, then put the reserved cup pumpkin batter in a line down the center of the pan. Insert the tip of a paring knife into the batter and drag it through and up to swirl 5 to 6 times.

Bake until the top is cracked and a cake tester inserted in the center comes out clean, 1 hour 15 minutes to 1 hour 20 minutes. Cool on a wire rack for 30 minutes, then carefully invert onto a platter or cake stand and flip upright. Let cool completely, at least 1 1/2 hours. Dust with confectioners' sugar and serve.

Cook's Note

When measuring flour, we spoon it into a dry measuring cup and level off the excess. (Scooping directly from the bag compacts the flour, resulting in dry baked goods.)