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Healthy Tostadas

Healthy Tostadas

Fun and very delicious, Healthy Tostadas are gluten free and dairy free, if you don’t add sour cream. Serve buffet-style or assemble them first but make sure they’re eaten right away since the tostada shells get soggy. You’ll enjoy layers of flavor and texture!!

8 corn tostada shells
2 cups sliced mushrooms, button or crimini
1 cup onion, diced
½ teaspoon garlic, minced
2 tablespoons olive oil
1 14oz. can black beans, drained and rinsed
1 cup water
½ teaspoon granulated garlic
½ teaspoon granulated onion
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon salt
Pinch cayenne powder (optional)
2 tablespoons dried refried beans*
2 avocados, cut in slices
1 cup salsa, bottled or fresh
½ cup corn, loose
¼ cup sour cream (optional)
1 tablespoon chopped cilantro, for garnish

  • Sautee onions, garlic and mushrooms in pan with oil on medium high, until tender.
  • In a small pot combine beans, water and seasonings. Bring to a boil and reduce to a simmer. Cook 15 minutes and add vegetable mixture. Cook another 10 minutes on low heat, stirring occasionally. Add refried bean flakes and stir until thick and creamy.
  • Bring bean mixture to warm room temperature.
  • Layer tostadas as follows, with each layer on top of the last: bean mixture, avocado, salsa, corn, sour cream and cilantro.
  • Dig in!

Serves: 4 (2 tostadas each)

Cooking time: 45 minutes

*We use Casa Solana brand Instant Home-style Refried Pinto Beans (vegetarian.) They’re great for thickening beans or broth in bean soups. Most health food stores carry something similar if not the same brand in the bulk section.

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Read more: Appetizers & Snacks, Diet & Nutrition, Eating for Health, Entrees, Family, Food, General Health, Health, Healthy Aging, HeartMath Kitchen, Home, Life, Men's Health, Nourishing the Heart, Vegan, Vegetarian, Women's Health, , , , , , , , , , ,

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Sara, from the HeartMath Institute

Sara Childre is President and CEO of the non-profit Institute of HeartMath. Since 1991, Sara has helped oversee and develop HeartMath trainings, educational products and scientific programs. She was appointed vice president and CFO of the institute in 1992, then president and CEO in 1998.


+ add your own
2:50AM PST on Jan 19, 2015

Thanks for sharing

2:50PM PST on Nov 12, 2014

que buenas

4:33AM PST on Nov 11, 2014

Thank you :)

2:13PM PST on Nov 9, 2014


12:42PM PST on Nov 9, 2014


12:33PM PST on Nov 9, 2014


12:11PM PST on Nov 9, 2014

Good idea for a great lunch...TY

8:56AM PST on Nov 9, 2014


8:44AM PST on Nov 9, 2014

just add ants

6:05AM PST on Nov 9, 2014

I just finished breakfast but now I know what I want for lunch! Thanks!

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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