Friday, November 12, 2010

Simple Queso Recipe & Raw nutritional breakdown

I've been busy the last couple of days, so it has been very helpful to have my fridge stocked with sauces, beans, chickpea flatbread and sprouts.

I spiced up my last batch of flatbread with chipotle powder, garlic and onion. The black beans were just simple pressure cooked beans mixed with salsa an more lime juice then pureed in the food processor.

I topped the quesadilla with queso, salsa and corn and pico de gallo.


Queso

¾ c nutritional yeast
¼ c chickpea flour *
1-2 t Tony’s Cajun Seasoning ( start with 1 and add more if desired. I usually add 2, but if you are using it as a dip for salty chips, add 1 )
2 T chili powder
2 T onion powder
2 t garlic powder
Pinch oregano
2 c water
¼ c salsa
1 T olive oil
1 t apple cider vinegar

Method:
Whisk the yeast, flour and spices together. Add water and whisk very well until the lumps are gone. Bring to a gentle boil, over medium high heat whisking VERY WELL. Cook for 3 minutes, take off heat and stir in salsa, olive oil and vinegar. Allow the mixture to sit for at least 10 minutes before serving to mellow out the vinegar.

*For a glossy, super smooth sauce use 2 T cornstarch instead of chickpea flour.  Make sure your water is very cold. I use the chickpea flour for it’s nutritional value, but cornstarch produces a admittedly better mouth feel.

My raw day went better nutritionally. I am amazed at how much more satisfied I feel calorie for calorie when I eat cooked food. I sprouted an entire cup of lentils and ate them all during the day. I think I am going to sprout mung beans next week.

Here's the breakdown of the day from Fitday.com

GramsCalories%-Cals
Calories
1,853
Fat
56.1
474
26
%
Saturated
5.4
45
2
%
Polyunsaturated
34.3
288
15
%
Monounsaturated
7.5
63
3
%
Carbohydrate
279.5
1,066
57
%
Dietary Fiber
101.7
Protein
87.0
316
17
%
Alcohol
0.0
0
0
%



RDA% RDA
Vitamin A
2,635.2
mcg
700.0
376
Vitamin A
52,679.9
IU
----
Vitamin B6
4.0
mg
1.3
305
Vitamin B12
0.12
mcg
2.4
5
Vitamin C
242.9
mg
75.0
324
Vitamin D
0.0
5.0
0
Vitamin D
0.0
----
Vitamin E
11.9
mg
15.0
79
Vitamin E
17.8
IU
----
RDA% RDA
Calcium
889.9
mg
1,000.0
89
Cholesterol
0.0
mg
----
Copper
3.1
mg
0.9
341
Iron
26.9
mg
18.0
149
Magnesium
719.3
mg
320.0
225
Manganese
9.0
mg
1.8
503
Niacin
36.9
mg
14.0
264
RDA% RDA
Pant. Acid
6.9
mg
5.0
138
Phosphorus
1,614.7
mg
700.0
231
Potassium
6,851.1
mg
4,700.0
146
Riboflav
5.0
mg
1.1
458
Selenium
33.0
mcg
55.0
60
Sodium
1,352.5
mg
1,500.0
90
Thiamin
4.9
mg
1.1
442
Water
1,266.0
g
----
Zinc
15.3
mg
8.0
191



Definitely better than last week.

6 comments:

  1. I really need to try your besan flatbread soon, and this queso sauce sounds great! Looks like a really colorful and tasty meal.

    ReplyDelete
  2. That sauce looks delicious and I LOVE the colour.

    ReplyDelete
  3. Yum, queso! Everyone is talking about that Nacho mom's one and now I can make my own GF one! Thanks!

    ReplyDelete
  4. That looks absolutely amazing. Really beautiful and I have to agree with Rose, I definitely need to try the flatbread.

    ReplyDelete
  5. Oh wow...I love cheese sauces and chickpea flour and so this recipe has my name written all over it! YUM! Thank you so much for sharing it. I am totally making it tomorrow night!

    Courtney

    ReplyDelete
  6. That looks so very good!

    ReplyDelete