This takes about as much effort as throwing a frozen dinner in the microwave, but is way cheaper and healthier.  Although I enjoy cooking, and I would prefer to spend an hour in the kitchen prepping and cooking a meal, most days this type of meal is what makes eating healthy consistently possible :-).  It can be made quickly when coming home from work as a full meal, or packaged for lunches.  Heating it up is also an option if you feel better with a warm meal!


  1. 1 c cooked beans
  2. 1 T tomato paste
  3. 1 T cilantro paste (herbs come in a tube in the fresh produce section of grocery stores… I’ve seen in for ginger/basil/garlic as well).  Or, use 2 T chopped, fresh cilantro.
  4. Hot sauce and garlic powder to taste (start with a tsp hot sauce and garlic, go from there)
  5. Salt to taste
  6. Stuff to dip in the bean mixture- veggies, whole wheat crackers, etc.


Combine ingredients 1-5 in a medium-sized bowl.  Mix.  You’re done!  Eat with veggies and whole grain crackers to get even more antioxidants, micronutrients, phytates, and good-for-you yummy stuff.