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Superfoods for Super Kids

BeansBeans

Beans sometimes look a little funny, but they are one of the healthiest foods we can eat. They are an excellent source of clean protein, fiber, calcium, iron, and B vitamins. They also help to lower what's known as "bad" cholesterol and protect against heart disease. You can enjoy beans in salads, soups, spreads like hummus, or on their own!


Bonus Burritos (serves 4)

Ingredients
12 small Food for Life Ezekiel sprouted grain tortillas
2-15 ounce cans pinto beans, drained and rinsed
4 cups organic or homemade salsa
1 onion, chopped
4 cups chopped kale, steamed
Optional toppings: avocado/guacamole, romaine lettuce shreds, lime wedges

Method
Preheat oven to 375 degrees (if you want to eat burritos right away vs. making them to freeze). Place tortillas on top of parchment paper-lined-aluminum foil on top of a baking sheet (this is an important step – you don’t want your food to touch the aluminum foil or to stick). Place 1/4 cup of beans on each tortilla. Add about a tablespoon of onion on top of beans. Top each burrito with one tablespoon of salsa. Roll and wrap each tortilla tightly, and then pop them into the oven for about 10 minutes. Serve with avocado or guacamole, romaine, lime wedges and/or more salsa.

*Note: These burritos freeze well. If you’re using defrosted burritos, bake for 20 minutes; frozen burritos take 30 minutes.


Black Bean Brownies (serves 8-10)

Ingredients
1/2 cup unsweetened cocoa powder
2 teaspoons vanilla extract
1-15 ounce can black beans, rinsed and drained
2 tablespoons ground flaxseeds
1 teaspoon baking soda
1 cup unsweetened applesauce
1 cup pitted medjool dates
1/2 cup maple syrup
3/4 cup whole wheat flour
1 cup walnuts, chopped (optional)

Method
Place first six ingredients in a food processor with an S blade. Start the food processor and add the dates one at a time until finished. Add the flour until evenly blended. Shut off the food processor and stir in the nuts. Spread into a 9"x9" pan or an 8"x8" pan and bake at 350 degrees for 20-25 minutes. Best served chilled.