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