Three Quick Dishes: Mexican-inspired, heart protection recipes

Three Quick Dishes: Mexican-inspired, heart protection recipes

February 23, 2020

Do you love Mexican food as much as I do? I’m not talking Taco Bell- Mexican or even Chipotle-Mexican; I’m talking authentic Mexican food. I’ve taken some heart healthy foods like beans (hello fiber) and quinoa (as a rice substitute) and avocado (hello heart-healthy fat) to make three quick dishes this week. Enjoy them on their own or as part of a meal.



-8 corn tortillas

– olive oil spray

– 1 can kidney beans

– 1 cup cooked corn

– 6 ounces low-fat cheddar

– salsa (a delicious low-calorie snack—and it counts as a vegetable)


  1. Preheat oven to 375.
  2. Use the olive oil spray to spray a baking sheet.
  3. Steam each tortilla for 5- 7 seconds (this helps prevent them from breaking apart).
  4. Put a few tablespoons of kidney beans and a tablespoon of corn in each tortilla and sprinkle a little bit of cheddar over the beans and corn in each tortilla and roll the tortillas.
  5. Place each rolled tortilla onto the baking sheet.
  6. Bake at 275 for 12-15 minutes or until tortillas are crispy.
  7. Dip in your favorite salsa.



  • 2 medium sized avocados
  • 1 small tomato, diced
  • 2 teaspoons minced garlic
  • 2 teaspoons lime juice
  • 1 teaspoon cumin
  • 1/2 teaspoon sea salt
  • ¼ teaspoon cayenne pepper (optional)



  1. Mash the avocado with a potato masher.
  2. Mix in the remaining ingredients with a fork.
  3. Serve with crudities (baby carrots, sliced bell peppers, sliced radishes, sliced celery, sliced cucumbers) or low-salt tortilla chips.


Quinoa and Beans


  • 1 teaspoon olive oil
  • 1 onion, diced
  • 3 gloves of garlic, minced
  • 3/4 cup quinoa, rinsed thoroughly (this removes saponin—which gives quinoa a bitter taste)
  • 1 1/2 cup of vegetable broth
  • 1 teaspoon cumin
  • 1 cup frozen corn kernels
  • 1 can of black beans
  • 1/2 cup chopped cilantro
  • 1/4 cup chopped jalapenos (optional)
  • Sea salt and ground pepper to taste


  • Saute onion and garlic in olive oil in a saucepan for 5 minutes over medium heat.
  • Mix in quinoa, broth and cumin, bring to a boil.
  • Cover and reduce heat to a simmer for 20 minutes.
  • Mix in beans, corn, cilantro, salt pepper and jalapenos if you choose.

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