Tag Archive | Phosphorus

Cowboy Cavier

Fun right?!

Cowboy Cavier Bowls (serves 4)

  • 1 cup dry black beans prepared (yields 2.5 cups cooked) or 2 15 oz cans
  • 1/2 lb frozen corn, cooking is optional
  • 1/2 red, yellow, green or orange bell pepper, diced
  • 1 vine-ripened tomato
  • 1/4-1/2 onion diced
  • 1 avocado
  • cilantro
  • cilantro dressing (see below)
  • chipotle chili powder
  • taco bowls (see below)
  • Optional: jicama, green chilies, hot peppers, jalapeno, lime juice


  1. Prepare beans by soaking 1 cup of dry beans for 6-8 hours, rinsing and then boiling lightly for 50 minutes. Prepare the night before and keep in the fridge.
  2. Cook corn according to directions or thaw frozen corn for extra crunch.
  3. In a bowl, add beans, corn, peppers, tomato, onion and cilantro. Add seasonings if desired or make cilantro dressing (see below). The measurements are arbitrary really!! Have fun with it!
  4. Add avocado at the end before serving.
  5. Serve with chips or scoop into homemade (almost) taco bowls!

Taco Bowls (makes 3 at a time)

  • Corn tortillas soft taco size (this brand is the best!!) read labels for sure and look for ones that are refrigerated.
    Sonoma: “water, stone ground organic corn masa flour, contains less than 2% of each of the following: organic guar gum, lime.”
    Mission tortillas: “Ground Corn Treated with Lime, Water, Cellulose Gum (wood!), Propionic Acid (to preserve freshness), Benzoic Acid (to preserve freshness), Phosphoric Acid (preservative), Dextrose, Guar Gum, Amylase.”
  • Extra virgin olive oil
  • Basting brush (trust me on this! Necessito!)
  • Muffin pan
  • Baking pan


  1. Preheat oven to 450°.
  2. Oil sections of the muffin pan as they would touch the tortillas as you see above.
  3. Take tortilla in hand and LIGHTLY brush with oil. Place the tortilla on a baking sheet in the oven (once preheated) for a min until it barely starts bubbling. Using your basting brush (remove excess oil) press the tortilla as you see above into the upside-down muffin pan. If your tortilla isn’t malleable enough, add a bit more oil and heat it so it’s flimsy and fits easily in the mold.
  4. Bake for 10 minutes or until nice and golden and slightly brown. Allow them to cool. You may need to bake a bit longer or place on hi broil for a minute or two if the bottoms are chewy. That’s how you would reheat as well.
  5. If you mess up? Break it into chips! or Cut tortillas into strips, bake and use for soup.

Cilantro Dressing

Use this recipe or the one below

  • 1 huge bunch fresh cilantro, chopped (try to remove stems as best you can, but not necessary I don’t think)
  • 8 cloves garlic, minced (yes 8!)
  • 3/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 3 tablespoons lime juice (about 1 lime juiced)
  • 1/2-1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon ground cayenne pepper or chipotle chili powder


  1. Blend all ingredients and adjust seasonings to taste. This dressing in particular should sit for a while as it may seem mild or bland at first, but once the flavors “marry” the flavors come alive.
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