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Saturday, February 7, 2015

Super Food Saturday- Avocado Black Bean Enchiladas



10 (6-inch) flour tortillas
1 can black beans
1 can re-fried beans
1 avocado sliced
½ medium red onion, chopped
2 teaspoons chili powder
2/3 cup cilantro leaves, roughly chopped
1 Roma tomato chopped
2 (10- ounce) can enchilada sauce
1 (7 ounce) can chopped green chilies
1 cup shredded Mexican cheese blend or cheddar

Pre-heat oven to 4000 F.  Combine enchilada sauce and green chilies in a small saucepan.  Simmer on low as the filling is prepared. 

Combine the beans, onion, chili powder, avocado, cilantro leaves and tomato.

Add about one cup of sauce to the bottom of a large baking dish.  Spread 3 tablespoons of filling onto each tortilla. Roll up and put seam side down in baking dish. Repeat with the remaining tortillas. You can split into two dishes. Top with the remaining sauce and cheese.
Bake 15-20 minutes until cheese is bubbling and begins to brown.

Serves 8

Super Foods: Avocado and Black Beans

Black beans are the healthiest of all the beans.  Here are some of the benefits of black beans:

Protein
A good source of protein for vegetarians and vegans. The protein also regulates blood sugar and cholesterol.

Micro-nutrients
They are high in iron with 3.6 milligrams per cup. They are also high in calcium and potassium

Fiber
15 grams per cup of cooked beans.  The black skin also has an insoluble fiber that aids digestion.

Anti-oxidants
Black beans have more anti-oxidants of any bean. They have as much as apples, grapes and cranberries.


************************

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Para triathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Para triathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a para triathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 32 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

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