Video - Healthy Lunch Salad Wrap

Here is a video demonstrating a quick and healthy wrap that is great to take to the office for a tasty and healthy lunch. This is basically a vegetarian salad wrap. You could of course add some shredded grilled chicken or other meat, or, to keep it veggie, throw in some beans. Canned beans are very convenient for this sort of thing, or you can also cook some from scratch ahead of time, and keep in a jar in the fridge - they make a great and filling addition to just about any lunch. (Black beans would go great with the Southwest theme in the video.)

And check back to our salad dressings week on this blog for some great dressing ideas to go in your wrap!

A Healthy Office Lunch Wrap
This badly lit video will show you in a few minutes just how many raw veggies you can cram into a delicious, simple and healthy lunch wrap. If you brown bag your office or school lunch, this is a great way to get your salad!



More Healthy Lunch Ideas:
    

Healthy Lunch Ideas

Here are some great ideas for healthy lunches, as well as a couple of recipes. Remember, it may seem like a chore at first to pack a lunch every day, but once you get in the habit of it, it will just be another thing you do to prepare for the day. If you are rushed in the morning, try preparing your lunch the night before, or, if you cook a large quantity of something, do like I do, and package the Image via Wikipedialeftovers in several individual lunch-sized portions - then you can just grab a container in the morning and go! (This is also great for those of us who like to sleep in.) :-)

Check out these healthy and easy from-scratch lunches:

The True Definition of a Healthy Lunch | Hoalian
Packing lunch from home is a good idea. However, we have lunch in the morning which is usually under pressure in our time, this interferes with our opinion in choosing a healthy meal. What makes up a healthy lunch? ...
Publish Date: 04/20/2011 18:45
http://www.hoalian.com/healthy-food/the-true-definition-of-a-healthy-lunch/

Healthy Lunch Recipes - Cooking Light
Pack a healthy lunch everyday with our easy recipes for sandwiches, salads, soups, and more.
Publish Date: 08/13/2009 3:00
http://www.cookinglight.com/food/quick-healthy/healthy-lunch-recipes-00412000071083/

Everyday Gyaan: Everyday Food: Sangeeta's Healthy Lunch
Everyday Food: Sangeeta's Healthy Lunch. Our wonderful chef is back with a healthy, vegetarian lunch....Yummy stuff! Enjoy! Thanks, again, Sangeeta! You are a star! May you be inspired - everyday! Hello everyone at Everyday Gyaan . ...
Publish Date: 04/14/2011 2:59
http://www.everydaygyaan.com/2011/04/everyday-food-sangeetas-healthy-lunch.html

Healthy lunch ideas for the office | Needofficespace
If you've run out of healthy lunch box ideas and are sick of heading out of the office to grab a deluxe calorie-laden sandwich here are a few simple suggestions to keep you in check.. All the latest news from needofficespace office ...
Publish Date: 04/12/2011 11:25
http://www.needofficespace.com/servicedoffice-blog/healthy-lunch-ideas-for-the-office-8477.html

Healthy Lunches with Style

Lunch is an important meal in your day, so don’t skip it, even if you are tempted to do so. Many people believe that eating a big breakfast means that lunch is unnecessary, but that’s simply not the case. When you don’t eat lunch, you are more likely to snack during the day on unhealthy foods or overeat at suppertime. Your body also becomes depleted of nutrients when you skip lunch, so it s better for you to always eat lunch, even if it means making a bit of extra free time available in your day. However, there are ways in which you can ensure that your lunch is fairly healthy, no matter what your specific needs.

Image by A30_Tsitika via FlickrIf you are at work or school over lunchtime, you can save lots of money by carrying a lunch rather than grabbing lunch from a fast food restaurant or other food source. (I bring a lunch to work 90% of the time. It may seem a hassle to plan in advance, but once you get in the habit, it will just be part of the routine, and not a bother at all. I usually cook only 2-3 times per week, and use leftovers for lunches all week long.) Your own meals will also be more nutritious and, in many cases, tastier. If you are not a morning person, packing a lunch doesn’t mean that you have to wake up earlier to prepare this. Simply pack it the night before. There are many healthy food choices available to help you pack a lunch that will be the envy of your coworkers. Even a piece of fruit and a peanut butter and jelly sandwich (with all-fruit jelly, and all-natural peanut butter) on whole grain bread can make a tasty lunch that gives you energy throughout your afternoon, and it only takes a couple of minutes to throw together.

You can also consider stopping at a supermarket and picking up frozen meals for lunch as well. This option is sometimes a bit more expensive than making and packing your own lunch, but it can still be fairly inexpensive. Remember to look at the packaging to determine the best frozen meals for you. Some are not made for those looking for a healthy diet, and although they may taste good, they will be full of preservatives and calories, trans fats, artificial ingredients, and other things that you really don't want in your body. (We always recommend a from-scratch lunch whenever possible, but if you're in a pinch, it may be possible to find a decent frozen meal - just be sure to check the ingredients before purchasing!)

You can also stock your desk at work with healthy lunch choices in order to save time. Lots of foods come in non-perishable varieties, which can easily fit into your desk and be microwaved with water when it comes time to eat lunch. Try soups, pretzels, crackers with peanut butter, cereal bars, or instant oatmeal for lunchtime at the office.

Image by Inspired RD via Flickr

When you have to eat out, such as if you are meeting an associate or client for lunch, make healthy food choices. Avoid skipping lunch altogether just to have a meeting. Instead, see if your company will chip in to pay for the client’s meal. Usually, companies are more than happy to reimburse you or provide a company credit card or tab information. Good choices for lunch include light meals, like wraps, sandwiches with wheat bread and light on the spreads, salads, and fruit. Avoid fast food, pizza, and bulky meals, like pasta for lunch, unless you plan to be very active during the afternoon at work, as these will weigh you down and make you sluggish and low energy late in the afternoon. 

With a little planning and forethought, you can make a healthy lunch a habit, and feed your body well throughout the day.

Related Articles on Making Healthy Lunches:

• Brown-Bagging Your Way To a Healthier Lunch (fitsugar.com)
• Pack a Healthy Lunch For the Kids - and You (fitsugar.com)
• 3 Fast Ways How To Pack A Healthy Lunch (fitnesstroop.com)
• Healthy Vegetarian Meals: Breakfasts, Lunches and Suppers (brighthub.com)

Cajun Gumbo Recipe

It's Cajun week here at Cooking From Scratch, and here is an amazing gumbo recipe I found, that will really get you in the Cajun mood! Gumbo is one of my favorites (actually I am realizing I haven't made it in a while, so hopefully this one will inspire me to whip some up), and I've made many different versions of this tasty and hearty dish - some of which were easier than others, but all of which were Image via Wikipediaexcellent. (Mine usually looks more like the picture below, than the one on the recipe page.)

As we discussed on Monday, Cajun cooking is really an art, so make it your own, and try varying levels of spiciness, different types of meat and seafood, or other additions that strike your fancy.

Check out this lovely recipe, and wow your tastebuds tonight with this delicious meal. (And remember to check out Wednesday's video on how to make the roux that is essential for this dish!)

What's Cookin, Chicago?: Cajun Chicken & Sausage Gumbo
The most recent dinner was on Mardi Gras where I prepared a Cajun inspired meal. The highlight of the meal was this Cajun Chicken & Sausage Gumbo. My friends haven't had gumbo before so I was especially anxious to make this for them. ...
Publish Date: 03/16/2011 1:02
http://joelens.blogspot.com/2011/03/cajun-chicken-sausage-gumbo.html

Other Gumbo Recipes:

• Cajun Cooking Louisiana Style. (theblissofcooking.wordpress.com)
• Yummy Seafood Gumbo During National Seafood Month (cheflynnware.wordpress.com)
• Healthy Weight Recipes: Skillet Shrimp Gumbo Recipes - Associated Content from Yahoo! - associatedcontent.com (hotsportstopics101.com)
• Just What the Doctor Ordered! A Recipe for Gumbo for Mardi Gras (eatlikeagirl.com)

Video - Cajun Cooking Secret - Making the Roux

One of the essential ingredients to many Cajun dishes, including the gumbo recipe we will share on Friday, is the Roux. Making a good Roux is important for getting the correct flavor to your Cajun cooking, and this video will help you learn to make Roux like a pro. (The video is about 10 minutes, and this old guy likes to talk, so feel free to skip the part about lighting the stove, unless you are cooking on a woodstove too, or just want to enjoy the preparations - it is kind of fun to watch!) You may want to refer back to our post from last week about cooking with oils, to find one that will be healthiest for this purpose. Remember that some oils are sensitive to heat, and will not be as healthy (or as tasty) if heated very high. Rice-bran oil may be a good choice for this particular use.

This takes a while, but your results are worth it! You can make a large batch of roux as shown here in this video, and put it in a jar in the fridge - it will keep for a while, and you can use it in several dishes, including the gumbo recipe we will share on Friday - be sure to check back for that.

Cajun Cooking #1 The Roux
A key ingredient to some popular Cajun dishes is the Roux. Learn how to make it and youll be cooking like a real Cajun in no time. Visit The Bayou Gardener in Avoyelles Parish Louisiana - Cajun Country at www.thebayougardener.com

Cajun Cooking Resources:
    

The Magical Art of Cooking Cajun Food

Having lived in Louisiana for several years during graduate school, I can tell you that cooking in the heart of Cajun country is truly an art form. There really is very little science to this particular form of cooking that includes a lot more than mere lagniappe from the pantry or the spice cabinet. Cajun cooking is something that has often been imitated around the country and around the world but can very rarely be accurately duplicated.

Image via WikipediaOne of the fascinating things about Cajun cooking is the fact that there are very few exact recipes. Most, if not all authentic Cajun cooking is done to taste rather than measurements. Even more amazing is that from day to day one person can make the same dish over and over and it is quite likely to taste a little bit different each and every time it is made. The major reason for this is that in addition to being an art form in and of itself, Cajun food is often made even more delicious or mysterious simply by the mood of the one doing the cooking (or at least so the legend goes)!

I'm sure that many of you have watched as Emeril Lagasse makes some special concoction and exclaims "Bam!" -- there is a good bit of the "Bam factor" when it comes to Cajun cooking. Something that goes far beyond the ingredients in the recipe and somewhere into the heart and the soul of the cook in question. There is a reason that many southern cooked dishes are referred to as soul food and you should not for one second forget that New Orleans is in the heart of the Deep South.

The most difficult thing, perhaps, when it comes to preparing good Cajun dishes outside of the New Orleans region is finding the right ingredients. It used to be nearly impossible to find the fresh seasonings and spices that are essential to most Cajun cuisine outside the heart of the old south. However, nowadays most large grocery stores do carry a number of Cajun ingredients. But fresh crawfish and andouille sausage are always a little difficult to come by during the heart of an Ohio winter!

Image via WikipediaIf you are determined to learn to make Cajun food on your own, you must first find the ingredients. There are some grocers that will carry a limited stock of Cajun seasonings on their international food aisles. Keep in mind that these sources can be extremely limited, depending on your area. If you can't find them in your local grocery, specialty food shops or those that will special order might be your best bet.

Once you have the ingredients, it's time to let a little jazz blare from your speakers in order to set the mood. Most of the best Cajun dishes require a substantial amount of time for simmering and this should be considered. Cajun food is not to be rushed-much like the citizens of the Big Easy. The food will be ready in time and as the one cooking the food you must learn to accept that about Cajun food. It has a way of letting you know when it is ready that is almost mythical until you've experienced it for yourself.

Cooking Cajun food will try your patience, try your talents, and in some cases zap your energy, as it tends to be an emotional process for many. On the other end however, Cajun food is some of the richest and most delicious food on the planet. Mastering the ability to cook this wonderful food will make you a slave to its flavors for many years to come.

Cajun Cooking Resources:
    

Video - Salad Dressing Basics

I absolutely love this video! This guy makes an art out of salad dressing, and now I want to try every one that he mentioned - he just made me so hungry!  It is so true - really the basics are all you need, and then you can just tweak them from there. I've been making my own Italian dressing since high school (back then, it was the only way my little kid sister would eat salad) :-)  and I just came up with it myself - using the basics mentioned in the video, and then expanded it to include other spices, seasonings, and even Parmesan cheese - every batch was just a bit different. Sometimes I used red pepper flakes (or threw a tiny dried whole red pepper in the bottle to flavor it over time), sometimes lots of black pepper, basil, oregano, Italian seasoning, etc.  Once you get the basics down, it is so easy to create your own amazing dressings - and so fast! I think some of the ones he showed took a minute to make, at the most!

Check it out, and feel free to share your own creations in the comments below.

Salad Dressing
Mark Bittman makes a variety of salad dressing all based on one formula: a fat, an acid, and flavoring. Related article: bit.ly

Salad Dressing Basics:
    

Recipe - Balsamic Vinaigarette Salad Dressing

Image via WikipediaSalad season is almost upon us, and I am so excited! (Of course, I've had great salads all winter this year, thanks to my local CSA membership!)

I found this great recipe recently, and it has become one of my favorites. Salad dressings are one thing that are often quite unhealthy if purchased from the store - filled with additives and preservatives - and usually they aren't even that tasty. Making your own is so easy, you shouldn't ever have an excuse not to have a bottle in the fridge. And they taste SO much better! After trying this one, you may never go back to the commercial stuff again...

From-Scratch Balsamic Vinaigrette Salad Dressing (Makes about 1 cup)

Step 1: In a salad dressing bottle or small jar with a tight-fitting lid, combine:

2/3 cup extra-virgin olive oil
2 TB balsamic vinegar
2 TB white wine vinegar (use more or less of either of these as desired; if you like it sweeter, add a bit more balsamic; if you prefer it more vinegary, add a touch more of the white wine vinegar)
1 minced shallot OR 1-2 minced or pressed garlic cloves
1 tsp Dijon or other gourmet prepared mustard
1/4 tsp fresh ground black pepper
1/2 tsp sea salt

Image via WikipediaStep 2: Place lid on jar tightly, and shake well to combine. Best if prepared a few hours before serving to allow the flavors to combine. Set on the counter and shake from time to time until ready to serve.

Storage instructions: This should keep fine un-refrigerated for a day or two. If you are storing it longer than that, place in refrigerator. However, you will need to remove an hour or so before use and let sit at room temperature for the olive oil to liquify. Shake well before each use.

 

More From-Scratch Salad Dressing Recipes:

• Intro to Cooking: Buttermilk Dressing (collegecandy.com)
• Salad dressing recipes using tofu (thismamacooks.com)
• Healthy Recipe: Strawberry Balsamic Vinaigrette (fitsugar.com)
• Some new salad dressings to try! (renees6weekjournal.wordpress.com)
• Make Your Own Salad Dressings and Sauces (everydayhealth.com)

Cooking with Fats & Oils - Healthy Tips

Many people have become familiar with the foods to eat that improve health (organic fruits and vegetables, lean grass-fed meats, etc.), but how we cook the food can be just as important. With so much conflicting information about cooking oils and which fats are "good" and which are "bad," it can be quite difficult to know which ones to use and which ones to avoid. A commenter on this blog recently brought up this issue, so I thought it would be a good time to clarify this here, since oil is used in many forms of cooking, no matter what type of food you are preparing.

Image via Wikipedia1.  Canola oil
(I am listing these in order of popularity, not in order of what are actually the best for you.) Canola oil is a very popular oil, with some mainstream health "experts" claiming that it has the ability to lower the risk of heart disease.  The oil is low in saturated fat, high in monounsaturated fat, and offers fairly good fatty acid composition when compared to some other oils.

Canola oil is commonly used in sauting, salad dressings, as a marinade and even in low temperature stir frying.  It has a bland flavor, due to its extensive processing to prevent rancidity.  This also makes it popular because, unlike other oils, this one won't interfere with the taste of your meal. Properly stored, it can remain shelf-stable for several years.

The problem is, canola (formerly called rapeseed oil) is a highly processed oil, meaning that your body is not really equipped to dispose of it properly. Although it was touted for a long time as a "healthy" oil, recent discoveries have shown it is not necessarily so, and many people in the alternative health community (including myself) have become wary enough of its possible long-term disease potential to stop using it. (For more information on refined/processed oils, visit http://www.jonbarron.org/natural-health/nl110307/good-bad-healthy-fats-oils and scroll towards the bottom, to the section entitled "Refining.")

Image by @kevinv033 via Flickr2.  Olive oil
Olive oil offers a very distinct flavor with plenty of heart healthy ingedients.  The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduce risk of cancer.  It's also rich in antioxidants and has a very long storage life (a year or sometimes more, if stored properly - in a cool place, away from light).

Even though it can be used in cooking, it's the healthiest when uncooked, such as with a salad or dipping sauce.  When you use it with cooking, you should heat it on low to medium temperatures, making sure to avoid high heat, which can change its structure, destroying some of the healthy benefits.

3.  Butter
Butter is one food that has been around for many, many years.  Butter tastes good, and offers sources of Vitamin A and other fat soluble vitamins such as E, K, and even D.  Butter is also made from natural ingredients and is typically not very chemically or artificially processed. However, as the chemicals an animal consumes are concentrated in its fat (including the butter made from its milk), it is important to buy organic when it comes to butter.

You can use butter with cooking, baking, or as a spread.  It is more stable than most vegetable oils, so it can be used for sauteing, but do try not to let it get too hot, as this will destroy some of the vitamins. You can also use it in creamy sauces, marinades, baked dishes, or even bread. Butter should be kept refrigerated most of the time. Refrigerated (or even frozen) it can keep very well for quite some time, but should be wrapped well to prevent it from taking on outside odors.

4.  Margarine
Margarine was first introduced as an alternative to high fat butter.  When it was first created, it was touted as the best thing since sliced bread. We have since learned that margarine is made almost entirely of processed trans fat, a substance that we now know raises bad cholesterol (along with a host of other health problems), and is one of the unhealthiest substances you can eat. Recently margarine has been dropping in popularity, and we would never recommend using it for any purpose.

Other Bad Cooking Oils:
Corn, Safflower, Sunflower, Cottonseed, Peanut, and Soybean are other fairly popular cooking oils that we don't recommend. All of these are highly processed, and thus are not body-friendly (see Canola above). Also many of them have a very unhealthy Omega-6/Omega-3 balance..

Image via WikipediaOther Good Cooking Oils:
Coconut, Walnut, Avocado, and Rice-Bran oils are some good ones you can try for cooking (besides Olive Oil and Butter, mentioned above). Coconut oil is very stable, keeps very well, and has quite a few health benefits. (Plus it tastes yummy, which is why I love it!)  Go for the extra-virgin, and store in a cool dark place tightly covered. Fresh coconut oil should have a mild coconutty taste. If it doesn't have any taste, it is no longer fresh and probably shouldn't be used. Avocado and rice-bran oils are good choices for high-heat cooking as they are very stable.

When it comes to cooking with oils, there are several healthy choices at your disposal.  There are many more than what is mentioned here, although the ones above are the most popular, and we have listed some of the best ones. Eating healthy involves cooking healthy food - which is where your cooking oil really can be important.


(For more on the good, the bad, and the ugly of fats and oils, check out this comprehensive article: http://www.jonbarron.org/natural-health/nl110307/good-bad-healthy-fats-oils.)

Recipe - Blackberry Coconut Muffins

Muffins make a great breakfast-on-the go idea, as they are easy to make ahead of time, and usually will keep for a couple of days. Make them early in the week and get a couple of good breakfasts out of them. Round out the breakfast with a scrambled egg and some juice if you have time, or if you're really in the hurry just grab a muffin and a piece of fruit and go.

Image via WikipediaHere is a yummy and healthy recipe that will help you start the day off right! Delicious and filled with healthy nutrients, your kids will love these, and you will love knowing they are starting the day off on the right foot. (Although they may just be so good that you'll want to save one for dessert too!)

Crazy Good Blackberry Coconut Muffins | Healthy Muffins That Taste ...
If you love to eat light and airy coconut muffins muffins filled with plump, juicy blackberries, then you have to try this healthy muffin recipe! These easy to make Blackberry Coconut muffins are one of my favorite Living Healthy Mom ...
Publish Date: 04/01/2011 18:39
http://www.livinghealthymom.com/coconut-muffins-plump-blackberries/

Other Recipes for Healthy Breakfast Muffins:

• Berry Good Muffins (itsnotartitsdinner.wordpress.com)
• MMM, MMM, Muffins! (alternativetastes.com)
• strawberry lemon oatbran muffins (atasteofhealthwithbalance.wordpress.com)
• Making Muffins Healthy: Heart-Healthy Muffins Low in Fat and Calories (brighthub.com)
• Gingerbread Muffins, the whole wheat way (neverpictureperfect.wordpress.com)

Why Breakfast Really is the Most Important Meal of the Day

By now, I’m sure you’ve heard people say that breakfast is the most important meal of the day. However, that doesn’t stop millions of Americans, and people around the world, from skipping breakfast or opting for only a cup of coffee. The truth is that breakfast really is the most important meal of the day, and you will have a much more healthy diet if you include breakfast in your daily life.

Image via Wikipedia

Breakfast is rightly named—break fast. When you sleep, you are not eating for 6 to 9 hours at least, and more if you haven’t eaten since dinner the night before. Therefore, breakfast is the first time you’ll be eating anything for a very long period of time. Some nutrients, like proteins, cannot be stored in the body and are therefore not present, so the body needs you to replenish the “low” levels of such nutrients. Breakfast is like the match that lights the fire. It truly is a very important source of energy for your body in the morning.

Eating breakfast in the morning also helps you avoid some illnesses and disease. For example, your sugar levels are probably out of whack from not eating for many hours, so having breakfast levels out the amount of sugars in your body, helping to prevent diabetes. Eating a healthy breakfast also helps you to provide food to your stomach so that you don’t overeat at lunch because you are so hungry. Overeating, of course, leads to obesity, which comes with a whole host of problems, including heart disease.

Image via Wikipedia

Healthy breakfast foods, like eggs, fruit, or bran cereal are also a good source of many of the vitamins and minerals a person needs during the day. If you don’t eat these things in the morning, it will be hard to make up for that loss later in the day. Remember that without the proper amounts of nutrients, you body will not function correctly. When you eat a healthy breakfast, it also makes you choose healthier foods during the rest of the day, so that you continue to get the proper nutrients needed for your body.

Setting aside 15 minutes in the morning to eat breakfast every day can truly make a great different in your diet. In the best case, your breakfast will include foods from at least three different food groups. For example, you can have whole grain toast (bread food group) with (all-natural) peanut butter (protein food group) and a banana (fruit food group). Top that off with a glass of milk to drink, and you’ve even hit a fourth food group. Breakfast does not have to include a heavy pancakes and sausage meal every day to be healthy, and even grabbing a single piece of fruit or a home-made muffin (which are very easy to make ahead and have on hand) is better than skipping the meal completely. Breakfast is important to your health!

Video - Packaged Mixes vs. Cooking From Scratch

This video makes a great point about using packaged baking mixes versus cooking from scratch. It seems we are always in a hurry these days, so many people have resorted to using a packaged mix from a box to make even a simple cake, when actually, it takes about the same amount of time to make a cake from scratch! And when you make it yourself, you know it does not include all those "questionable" ingredients listed, PLUS you save quite a bit of money. (Her note about cottonseed oil is particularly interesting and important for your health.)

Check out this eye-opening video, and start cooking healthier for your family today:

Cooking from Scratch vs. Packaged Food Mixes with Nutritionist Linda Miner - Goal #2
www.ichange.com Registered Nutritionist Linda Miner explains in this video why cooking from scratch is a much better option than buying pre-packaged cake mixes, cookies mixes, etc. Packaged products are full of bad ingredients like hydrogenated fats,...


Be sure to check back here for great from-scratch recipes every week, or check out some of the from-scratch cookbooks below, and learn how easy and healthy it can be to cook from scratch.

A Few Good From-Scratch Cookbooks:
    

Recipe - Quick Fix Enchilada Casserole (Meatless)

Here is another great vegetarian recipe I came up with last week. If you are really strict on the "from scratch" designation, you might gripe at me for this one, as I used a Image via Wikipedialot of canned stuff, since I was in a hurry. However, you can just as easily cook the beans yourself; beans are easy to soak and cook ahead of time, so you can just make them the day before and keep in the fridge until you need them. (Or use home-canned corn, tomatoes, etc.)

Start to finish, this recipe probably takes 10 minutes to put together, and 15-20 to bake, so it's a pretty darn quick and yummy weeknight dinner. The spiciness of the chipotle is countered by the sweetness of the corn, and everything comes together nicely. Feel free to substitute other types of beans, cheese, or chilies. (Pinto beans would probably be great as well.) The leftovers (if there are any) also make a filling and tasty lunch the next day.

Sorry - I ate some before I remembered to take a picture!

Quick & Easy Vegetarian Enchilada Casserole (serves approx. 3-4)

Ingredients: 
1 (14-oz) can black beans, drained and rinsed (or 2 cups pre-soaked and cooked from scratch; this equates to a little more than 1 can, but that's okay!)
1 (14-oz) can whole-kernel corn, drained and rinsed
1 (14-oz) can diced chili-seasoned tomatoes (or plain diced tomatoes - add garlic powder, cumin, and chili powder to taste)
1 small onion, diced
1 TB olive oil
1/2 tsp salt
1 canned chipotle chili in adobo sauce, minced (+ 1 tsp sauce from can)
1/2 cup shredded Monterey Jack cheese (substitute soy-cheese if you are vegan)
1/2 cup shredded Cheddar cheese (substitute soy-cheese if you are vegan)
6 small (6-inch) corn tortillas
1/2 cup sliced black olives (optional)

Directions:

1. Heat olive oil in skillet until hot. Add onion and saute about 5 minutes, stirring occasionally, until soft.
2. Meanwhile, spread tortillas on a tray and bake in oven (or toaster oven) 3-5 minutes, until hot and flexible, but NOT crisp.
3. Add minced chipotle and sauce to onion and saute about 1 minute, stirring constantly. Add drained beans and corn, stir, and cover. Cook just until heated through.
4. Butter a 9-inch baking dish and spread a couple of spoonfuls of the hot bean mixture over the bottom. Place 2 tortillas on top (it is okay if they overlap. If you are really particular and want to trim them to fit, you may do so, and place the scraps around the sides).
5. Spoon 1/3 of the tomatoes over the tortillas, and sprinkle on 1/3 of the cheese, then olives (if using). Add half of the remaining bean mixture. Cover with 2 more tortillas.
6. Repeat one more time, ending with the last 2 tortillas, topped with the remaining tomatoes (be sure to spread all the way to the edges, and the rest of the cheese and olives.
7. Bake at 350 degrees for about 15-20 minutes. 
8. Serve hot, with a salad or steamed greens for a quick, healthy, and tasty meal.

(By the way, I didn't use olives, but later thought that would be a good addition.)