Mashed black beans

Here is an easy and fast recipe if you don’t have time to make beans “de la olla” (of the pot). They are a healthy and delicious food typical in Latin cooking. The seasoning used in Costa Rica is Lizano sauce but it is something I don’t have. Instead I season them with Mexican chile adobo and the result is perfect. Half a cup of black beans provides 114 calories, 8 grams protein, 0.5 total fat, 20 grams carbohydrates, 7.5 grams fiber. (USDA National Nutrient Database).

1 can black beans (I use the seasoned kind because later I don’t have to add more salt)
1 tablespoon butter, unsalted (optional)
1 tomato, chopped or 1/4 cup crushed tomatoes with flavor such as fire roasted
1 chile chipotle in adobo sauce (these comes in a small can)
1-2 garlic cloves

In a skillet over medium heat, pour the beans and tomatoes and heat for about 5 minutes. Start mashing the beans with a spoon or masher. Reduce the heat if it starts to stick to the pan. Add butter, this will give it a good consistency. Keep mashing the beans and stir for another 10 minutes until most of the water has evaporated but not all. Meanwhile, take half the beans from the pan and one chipotle in adobo and garlic in a blender and pulse a few times. Return this mixture to skillet and mix well. Serve with cotija cheese and tortilla chips. That’s it!

Recipes: Papaya surprise

Growing up in Panama, I ate a lot of papaya. The best papaya is the one that is cut at the right time when the skin is soft but still firm. I have memories of eating it in the morning for breakfast cut up with granola and yogurt or in the form of “jugo”. It helps with constipation. One cup of cut up papaya provides an excellent source of Vitamin C. It also has iron, vitamin A, folate, potassium, fiber, vitamin E and other antioxidants. One cup counts as 1 carbohydrate choice. The price can be high for us in the West but it is all worth it.