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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, Entrees, Family, Food, HeartMath Kitchen, Home, Life, Nourishing the Heart, Vegan, Vegetarian, , , , , , , , ,

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Sara, from Institute of HeartMath

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
11:22PM PST on Feb 22, 2013

Yum! Looks Delicious! Thank you for sharing.

1:41AM PST on Feb 4, 2013

Looks good. A little messy to eat though.

11:10PM PST on Feb 2, 2013

Yammy - love this.

11:53AM PST on Jan 30, 2013

oh my Lord now I want this I love mexican !

1:38PM PST on Jan 29, 2013

looks awesome!

9:56AM PST on Jan 25, 2013

Now I'm hungry!!

3:06PM PST on Jan 23, 2013

It looks scrumptious.

10:54AM PST on Jan 23, 2013

Yummy:)) Thank you for sharing.

6:49PM PST on Jan 22, 2013


4:35PM PST on Jan 22, 2013


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