What I Ate: Gluten-free Vegan Edition

“You’re a gluten-free vegan? What do you eat???” Lots. I eat lots of food.

I recently got an Instant Pot and love using it to make big batches of beans or lentils and rice. I like to use those goodies for breakfasts, lunches, and even quick dinners. That said, this is what I eat on a typical Wednesday amidst drop-offs, pick-ups, appointments, homework, and extracurriculars.



Banana and green tea… perfect early morning yoga fuel! I used to start my day with an apple but then I began realizing that was a tad harsh on my belly. Since switching to a daily banana, I’m feeling much better.



Beans, rice, hummus, and fresh spinach… it takes but a minute to throw together from my big Instant Pot batches, and keeps me healthfully satiated until lunch.



Jasmine green tea. A coffee shop chat with a dear friend means jasmine green tea for me! Warm, hydrating, and mildly caffeinated, it leaves me feeling cozy comfort without the energy plunge.



Leftovers for lunch. I generally make enough for dinner that my husband and I can have leftovers for lunch the next day. This lunch was savory gluten-free veggie cakes topped with marinara and Follow Your Heart vegan parmesan-style shreds, and a salad on the side topped with Just Chipotle Ranch.



Kombucha. The Hubs has a beer home-brewing hobby which paired with my chewy granola’ness to make for homemade mango-orange kombucha on tap in my fridge. (On the granola spectrum — with untamed body hair and commune yurt living existing as the crispity crunchiest on the “crunchy” scale — I’m like one of those packaged chocolate chip granola bars)



Quick dinner. My 6-year-old and 4-year-old have Tae Kwon Do at 5:30, so fast and filling is the name of this dinner game. Instant polenta topped with sauteed garlicky spinach, broiled cherry tomatoes, and herbed cannelini beans did the trick.

5:20 PM


Dessert. After school pick-up and homework and dinner prep and a mad shuffle out the door, this mama needed chocolate. So a piece of Theo’s vegan gluten-free chocolate covered coconut came along for the ride to Tae Kwon Do. Yum!

8:00 PM


Popcorn. The Hubs and I sit down together most evenings to watch a couple of shows and rehash the day. It’s “our” time. What better snack than popcorn to go along with a TV and chat session?

And that’s my day in food. Yummy, satisfying, and far from flavorless. One really can eat more that twigs as a gluten-free vegan… who knew?!


Gluten-free Chicken-less Noodle Casserole

Who doesn’t love a good crowd-pleasing, belly-filling, comforting casserole? Enter my gluten-free, vegan version of the childhood classic: chicken noodle casserole. Considering I found The Hubs hovering over the casserole dish scooping forkfuls of noodley goodness into his mouth during dinner clean-up, I’d call this recipe a win.




Casserole Base:
1.5 box gluten-free rotini (or any style of gluten-free short cut pasta)
1Tbl Earth Balance
3 cup frozen mixed veggies

Olive oil drizzle
1/4 cup chopped onion
2 garlic cloves (minced)
1.5 cup oyster mushrooms (chopped)
1/4 cup water
2Tbl Better Than Bouillion No Chicken Base
1/2Tbl poultry seasoning (this one is gluten-free)
2tsp garlic powder (this one is gluten-free)

Creamy Sauce:
1/4 cup Earth Balance
2 cup gluten-free vegan creamy portabella soup 
Roughly 1 to 1 1/2 cup gluten-free flour
2 tsp Braggs Coconut Aminos
Salt and pepper to taste

Vegan parmesan style shreds
Gluten-free panko
Cooking spray


Preheat the oven to 375°F.

Boil the noodles according to package instructions.

Microwave the frozen veggies with Earth Balance until mostly thawed.

While the noodles cook and veggies warm, heat a drizzle of oil in a large pan.

Add the onions and mushrooms to the pan, stirring in the garlic once the onion has begun to soften.

Stir in the Better Than Bouillon, garlic powder, and poultry seasoning.

Let the mushroom mixture cook until the mushrooms are tender.

Deglaze pan with water.

Cook mushrooms until the water has evaporated.

Transfer the noodles, veggies, and mushrooms to a large casserole dish.

In the same pan that was used to cook the mushrooms, add Earth Balance and heat until melted.

Stir in the mushroom soup and aminos, then gradually whisk in the flour until a roux has formed.  (Use more or less flour depending upon how your roux thickens. Add a touch of non-dairy milk to thin if needed.)

Gently fold the roux into the casserole mixture.

Smooth the casserole flat then sprinkle parmesan style shreds and panko over top.

Spritz the topping with cooking spray.

Bake the casserole for 10 minutes then broil briefly just until the topping is golden.


Gluten-Free Vegan “Tuna” Melt

Who doesn’t like a good melt sandwich? Crispy, buttery, cheesy, gooey, savory deliciousness in a sandwich. There’s nothing better. Except making it gluten-free and vegan!




1 can chickpeas (drained and rinsed)

1/4-1/2 cup vegan mayonnaise (I like Just Mayo) depending upon your texture/creaminess preference

1.5 Tbl yellow mustard (Wegmans Yellow Mustard is gluten-free)

1 Tbl pickle juice (poured straight from pickle jar… Claussen and Vlasic are gluten-free)

2 slices of vegan cheese (I like Follow Your Heart Provolone Slices and Creamy Original Chao Slices)

2 slices of gluten-free vegan bread (I like Bloomfield Farms Gluten Free Vegan White Sandwich Bread)

Earth Balance Buttery Spread

Salt and pepper to taste


Stir together the chickpeas, mustard, mayo, and pickle juice in a mixing bowl.

Mash the mixture to suit your texture preferences then add salt and pepper to taste.

Plop a pat of Earth Balance into a pan over medium heat.

As the buttery spread melts, top 1 bread slice with 1 slice of vegan cheese.

Scoop a few spoonfuls of the chickpea mixture on top of the vegan cheese.

Top the chickpea mixture with the second slice of vegan cheese.

Once the Earth Balance in the pan is sizzling, gently place the open-faced sandwich into the pan (bread side down.)

While the sandwich cooks, carefully spread Earth Balance on one side of the unused bread slice.

Close the sandwich by placing the buttered bread slice naked side down on top of the sandwich.

After roughly 30 seconds, gingerly flip the sandwich to toast the other side.

Once both sides of the sandwich are golden and the cheese is soft, move the sandwich to a plate.



How to Survive Holidays with Food Allergies

Over four years ago, I realized my dairy allergy. Adjusting to the massively food-limiting restriction was rough. One of the biggest issues: how to handle holidays.

I dropped all dairy just before Halloween 2013. Bad timing for my taste buds — as I only enjoy chocolate candy and dislike fruity treats — but appreciated by my waistline. It was a hardship that first Halloween learning to abstain from all of the fun-size goodies, but I did. I knew it’d get easier with time. And it did.

Then came Thanksgiving. Mashed potatoes, stuffing, gravy, sweet potatoes, pies, green beans, corn, rolls, even the turkey are more likely than not to contain dairy. Around the holidays, milk/butter/cheese/cream/whey is in everything. I mourned missing out. It was a death, of sorts. I thought Thanksgiving was dead.

At first I adjusted by making and bringing some of my own dairy-free versions of traditional dishes and — my then-omnivorous self — asked for the turkey to be made dairy-free. My family kindly obliged. However, despite all loving intentions, I got inadvertently dosed with dairy that year. It was awful; a holiday meal wasn’t worth a week of suffering, especially when I had an infant and a toddler to wrangle.

A month later, Christmas came and I tried my approach again. Fail! Dosed yet again, I decided from then on not to attempt others’ contributions unless the cooks, themselves, were dairy-free.


The next year, I made more side dishes to bring, ate beforehand, and stuck to my meal offerings. No accidental dairy dosing! I had my new holiday survival technique. This was key, now that two of my children accompanied me on the dairy-free journey.

Three years later — now a dairy-allergic, gluten-free vegan — I will absolutely maintain my tried-and-true holiday survival technique. It’s my safest route.

Is it hard not being able to eat everything? Not really, anymore. Once I shifted my focus from food to people, it made a world of difference. The day after a holiday, I won’t look back on the celebration remembering how the green beans tasted or how the squash was flavored. I’ll reflect on the people, the experience, the laughter (and eye rolls… because what’s a family gathering without that balance?) And that’s where my focus should be.

So what do I bring? This year, I will bring herbed green beans sauteed in olive oil, baked squash (delicata, butternut, and acorn) seasoned with herbs and Earth Balance, and a garlicky lentil-mushroom dish. Often, I bring dairy-free rolls and herbed carrots. Usually my belly is too full for dessert after Thanksgiving dinner, and I’m too busy wrangling my tiny trio while helping with dish clean-up to indulge, but if I did want to bring a sweet to enjoy it’d probably be this.

Looking for some gluten-free vegan holiday recipes? Try here. On the hunt for sweet recipes? Look here for some vegan dessert finds.

When it comes to food allergies, there’s no dish worth risking a reaction, no matter how delicious. It is hard at first but, like any adjustment, it gets easier. Life is about so much more than just food.


Product Find: Vegan Yogurt

On the hunt for a creamy dairy-free, gluten-free, vegan yogurt without the weird aftertaste or powdery mouthfeel? I found it!

Back in my dairy-eating days, I ate yogurt most mornings. Whether straight out of the small peel-and-lick-top container or scooped into a bowl with fresh berries and dry cereal, it was my go-to morning meal maker. Then, my dairy allergy hit.

Lots of product sampling later, I landed on So Delicious. Their dairy-free yogurt alternative was a good option. It was accessible, my kids loved it, and it was a passable yogurt substitute. Still, I didn’t crave it like I did dairy yogurt. Then, I found this:


Game over. Creamy, smooth mouthfeel, no weird tangy flavor, zero powdery texture, no sugar headache, and just the slightest yummy hint of lemon and vanilla. Kite Hill’s vanilla yogurt could easily go spoon-to-spoon with Dannon vanilla yogurt.

Kite Hill, you win again.

Fudgy Gluten-free Vegan Brownies… from a box!

Want the ooey-ooey, indulgent tasting brownies without all the added fat of eggs and butter, or the gut-busting gluten? Well then, make these… STAT.


Warm, fudgy, chocolatey brownies, is there anything better? The answer is no. No there’s not.

Being a gluten-free vegan, I thought my days of delicious, fudgy brownies were behind me. Then I came across Wegmans Double Chocolate Gluten-free Brownie Mix. I contacted Wegmans to ask if the mix was vegan, waited anxiously for a reply, and happily got the all-clear. Cue the shameless happy dance!

I ran out and bought the box mix the next day. Then contemplated how to veganize the required butter and egg additions. Flax egg and Earth Balance (or coconut oil) seemed like the logical path, but what’s the fun in that? I had some leftover baked yam and an awkward portion of unsweetened vanilla coconut yogurt staring at me from the fridge. So I put them to work. Then (im)patiently awaited the results.


Verdict: WIN!!

So, wait no more. Bake yourself a batch and savor the deliciousness of homemade brownies (without all of the badies.)



Fudgy Gluten-free Vegan Brownies


1 box Wegmans Double Chocolate Gluten-free Brownie Mix

11/4 cup baked yam (skin removed)*

1/2 cup unsweetened dairy-free yogurt (such as So Delicious Dairy Free Yogurt Alternative)

1/3 cup water

*Drained canned yam or canned pureed pure pumpkin may be used in place of baked yam.


Preheat the oven to 350°F.

Using a hand mixer, beat the yam in a large bowl until the yam is smooth.

Add in the yogurt and beat until blended with the yam.

Gradually pour in the dry box mix, beating on a low setting until there is no more loose powder in the bowl.

Once the dry ingredients are incorporated into the wet ingredients, increase the mixing speed, adding the water if needed to thin out the batter to reach a standard brownie batter consistency.

Mix on high for 1 minute.

Once smooth — except for the chocolate chips — transfer all of the batter to a greased, square baking pan.

Bake at 350°F for 25 minutes for extra fudgy brownies, or bake for the full 28 minutes noted on the brownie mix box for firmer brownies.

Let cool before cutting in a hashmark pattern.



What Halloween Taught My 4-year-old: Life as an Allergy Mom

No one wants to be an allergy mom. But you really have no choice in the matter. It’s your life. It’s your child’s life. Deal with it.


My middle son’s severe peanut allergy became glaringly obvious when he was not even a year old. I was at work a state away, my husband was at home simultaneously trying to send work emails and wrangle our not-yet-3-year-old daughter and our 11-month-old son. Our daughter took that opportunity to act upon our often-ignored requests to share with her brother, and gave him a nice big bite of her PB&J. Hives covered his tiny body — scalp, face, legs, feet, ears — he vomited, his bowels evacuated, Benadryl didn’t touch the reaction. My husband called me at work. I called the pediatrician, rushed home, raced to the pediatrician’s office, and they called it: peanut allergy. Just to be safe, they ordered a blood allergy test. He reacted to 5 of the 7 peanut proteins. He was severely allergic. He also had an egg allergy that he, like our daughter and eventual second son, outgrew by the age of 2.

We were Epi-Pen carrying allergy parents. Crap. And I had once been that snotty know-nothing teen who bemoaned the lack of free peanuts on planes. How inconvenienced I felt to be handed pretzels instead of overly salted legumes! Clearly karma was biting me in the ass. Those same peanuts I now regard with the same level of mortal dread as a rattlesnake.

By 2.5-years-old, “pants explosions” as we called them (sudden, explosive diarrhea) and rash made our middle son’s dairy issues clear. In an odd twist of fate, I had developed not just a milk aversion during his pregnancy but a dairy allergy after his birth. So, I had been the initial dairy-free guinea pig. By the time his dairy problems undeniably presented, I had dairy-free living down pat.

Then came our daughter’s dairy issues. First it was the undereye circles, the belly distention, the moodiness. All foolishly excusable… poor sleep, seasonal allergies, toddler stature, potty-training. Then constipation gave way to belly pain and bowel evacuation. Clearly, dairy was her body’s enemy. We were now 3 for 5 on dairy issues, and The Hubs’ belly was already firing warning shots after cheesy quesadillas and ice cream sundaes.

Then came Halloween. With two kids unable to eat dairy and peanuts regarded as asbestos, the holiday was tricky. We rehashed the “no eating candy until we sort it” rule and showed them examples of what candy to avoid verses choose if presented the option (Snickers = bad, Starburst = good, Milky Way = bad, Swedish Fish = good.) Then we handed them their empty candy collection sacks and off we went — a pint-sized airplane pilot, unicorn-mermaid, and a flamingo — going door-to-door for treats.


Midway through the venture my middle son looked up at me, unicorn-horn-topped rainbow wig obscuring his blue eyes, and said he didn’t want anymore candy. I asked why. He said, “All I get are peanuts and dairy.” My heart sank. I felt so sad for him. It was true, those two delicious allergens were prevalent in his loot bag. “I still want to trick-or-treat though,” he said. The sadness left and my heart filled with pride.

He happily continued the outing, bouncing up to each door — rainbow wig dancing with each step, green scaly fin-bedecked leggings glinting in the jack-o-lanterns’ light — and chirped, “Trick-or-treat!” With his empty hands clasped in front of him. Every so often, if he saw a bowl contained only safe-for-him treats, he’d grab his bag from me and open it happily for the giver’s goodies. Otherwise he enjoyed the holiday in his own way.


That night my 4-year-old learned a valuable lesson: how to enjoy a celebration without letting dietary restrictions get in the way. Could he eat all of the candy he received? No. Did he still have fun? You bet! And that is truly what matters. The memories, the fun, the enjoyment… not the food.

Will he remember that pink Starburst a day, a week, a year from now? No. But he sure as heck will recall the pirate who answered the door with a treasure chest of treats or his sister’s teacher (our neighbor) who so warmly invited us into her home. Those are the keepsakes.

As food-centric holidays unfold, this lesson will be invaluable for him. Not everything will be centered around his dietary needs, but that doesn’t mean he can’t enjoy himself. Food is not all there is. The company and the experience mean far more. Enjoy what you can and forget the rest.

I guess he is a pretty smart kid after all.



Fast and Easy Vegan Recipe: Beans-and-Greens Rice Bowl

Looking for something plant-based that’s quick, healthy, and easy to make? Hoping to fill your tummy, a lunch box, or your family’s plates? Need a dorm-friendly meal option or a simple dish your tween can heat up solo? Hunting for a 15-minute meal? This packable dish is good warm or cool. Give it a try.

Change out the beans and veggies to switch things up. Maybe black beans with peppers and corn, or cannelini beans with spinach and artichoke. Try switching up brown rice for farro or quinoa. Make this suit you.





2 cans pinto beans

3 cups frozen broccoli florets

2 cups frozen peas

2 bags of frozen microwave-in-pouch brown rice

2 Tbl Soy-free Earth Balance Spread

1 Tbl dried Italian seasoning

2 Tbl garlic powder

* 2 tsp fennel seeds (optional)

Salt and pepper to taste


Microwave the rice according to package instructions.

Drain and rinse the beans.

Pour frozen veggies into a big microwaveable bowl and top with Earth Balance before microwaving for 8 minutes, or until warmed through.

Add the rice and beans to the cooked veggies then stir in the seasonings.

Refrigerate for later, portion it out for meal prep, scoop into containers for lunch box filling, or serve immediately.



Why I Dropped Meat

It’s been 6 months since I’ve eaten meat. I am but a fledgling on my journey towards what some may call veganism and others may call a plant-based diet. But, why am I taking this plant-eating path?

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As a young teen I’d wanted to become a vegetarian, feeling guilty for eating animals. As a “cradle Catholic”, I decided to give up meat for Lent one year. Knowing nothing about nutrition, it’s no surprise I wound up feeling perpetually rundown, weak, and hungry during those 40 days. (As a hormonal young teen, I’m sure that lethargy made me extra-pleasant company!) I left that herbivore stint thinking I couldn’t live without meat… that my body didn’t thrive on a meat-free diet.

Fast-forward to 3 years ago. I had my gallbladder removed in an entirely unremarkable, common surgery. Once the wounds were healed, I felt markedly better than I had for the four months preceding my operation. However, as many post-op gallbladder patients note, my digestion was off. I’d bloat, have frequent and urgent trips to the bathroom, and suffer stomach pain. It was frustrating. Some foods — like raw vegetables, legumes, greens, seeds, and nuts — I was able to help my body digest by way of regular exposure. Other foods — fatty meats like sausage, greasy hamburgers, and hot dogs — were mightily rejected. Fortunately, I was already dairy-free due to an allergy, so I didn’t struggle with that frequently aggravating food group too.

As time went on, my inability to digest meats increased. Fatty fish, processed meats, red meats, beef broth… all of it would wreak havoc on my system. Eventually, even with the help of probiotics, I was only able to eat grilled boneless, skinless chicken breast. With my diet so limited, the texture of the chicken meat eventually became unappealing. Then came a trip to our local farm park.

It’s a beautiful place, this farm, where 4-H members care for the animals. Chickens, pigs, ducks, sheep, goats, horses, rabbits, turkeys, even a couple of peacocks reside on the well-tended farm. The cows though… it’s the cows that got me.

One sunny late-summer afternoon, we took a family trip to the farm. My littlest was nursing in the baby carrier as my older two children scampered about looking at the animals. We came to the cow pasture where I saw an engorged mama cow. We had seen her bull calf a few fields over. Mama Cow’s udder was full and distended. She clearly needed to feed her calf.

As a breastfeeding, breast milk donating mother, I empathized with her. I felt her discomfort. I looked about searching for a farmhand to ask after the calf.

Just then, a farmhand entered the field, halter in hand, ready to take Mama Cow to be milked. “We’re in the process of weaning,” she explained, gently buckling the harness around mama cow’s furry head, “she’s being milked in a few minutes if you’d like to come watch. Kids love it.” She lead Mama Cow through the grass and onto the gravel path, Mama Cow’s swollen, milk-filled udder slightly impeding her gait.

That image haunts me. The painfully engorged Mama Cow, her baby boy separated from her and forcibly weaned to a bottle so that her milk could feed humans, instead of the calf for which it was intended. Later, that bull calf would likely have one of two fates: breed or burger. Mama Cow would continue to be impregnated, continue to be forcibly separated and weaned from her offspring, continue to be milked to feed humans instead of calves, continue to be used until she could give no more. Then her fate would be the slaughterhouse.

I tossed and turned that night. The mere thought of meat made me shudder. The idea of biting into a burger or steak made my stomach turn. It was dead flesh… a carcass! Was I so important that my hunger came above Mama Cow’s life or the life of her babies? Could I not eat other things to fill my belly, nourish my body in another way, and not contribute to their deaths? And with that question, my path began.

At first, I just gave up meat but still ate fish, honey, and eggs regularly. Then I gave up fish unless out of the house and faced with few other food options. Next I stopped eating eggs, not only because I realized that by eating eggs I was contributing to the eventual slaughter and consumption of the hens, as well as the deaths of roosters, but because the vegan replacements satiated my egg cravings. Then I reduced my use of honey. Eventually, I plan to stop eating fish when out and about.

I don’t judge or chastise those who eat meat. This is my path, and mine alone. I ate meat for years. I loved meat! My children and husband still eat meat (though I cook vegetarian fare 99% of the time, unless they request a specific meaty dish.) Simply put, I don’t personally want to consume carcasses. Others may do as they please.

And how do I feel six months in? I. Feel. Great! I never have that heavy “thud” in my gut after even the heaviest of vegan meals. My digestion is regular. My belly doesn’t get distended. I have more energy. I feel lighter. I no longer feel guilty. It’s perfect for me.

I am happy. I am healthy. My conscience is at ease. Our grocery bill is $50-$100 below our previous amount since dropping meat. Heck, this week we spent a measly $150 to feed our family of five for the whole week, and that includes my vegan wine. I cannot complain.

This is my abrupt yet gentle trek towards an entirely plant-based diet. “Take it slow or you’ll regret it,” advised one vegan. So I am.

5 Fast, Healthy, and Easy Vegan Meals

Eating a plant-based diet doesn’t have to be time-consuming or complex. You can eat healthy, tasty, cruelty-free food even if you’re short on culinary skill and time.

Here are five fast and easy meatless meals that’ll have even omnivores cleaning their plates.

1) Spicy Lettuce Cups: 


Spicy Lettuce Cups

Drizzle a bit of your preferred cooking oil in a pan and heat over medium-high heat. Add 4 chopped baby portobello mushrooms to the hot pan. Once the mushrooms start to sizzle, add 1/4 cup of prepared lentils, 1 chopped avocado, and the juice of 1 lemon. Sprinkle in garlic powder, onion powder, salt, and pepper to taste. Finish with a liberal dose of crushed red pepper flakes. Once heated through, serve the warm mixture on leaves of freshly washed Boston lettuce.

2) Broccoli-Bean Soup

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Broccoli-Bean Soup

Drizzle you preffered cooking oil in a pan. Thaw 3 cups of frozen broccoli in a pan over medium-high heat. Once heated, add 1.5 cups of vegetable stock, 2 Tbl garlic powder, 1 Tbl onion powder, 1 tsp dried basil, 1/4 cup nutritional yeast, 1 tsp smoked paprika, a dash of liquid aminos (or soy sauce), and salt and pepper to taste. Add in 1 can of drained and rinsed butter beans. Turn off heat and carefully blend the soup with an immersion blender until it reaches your desired smoothness. Optional: sprinkle with crushed red pepper flakes.

3) Barbecue Beans:

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Barbecue Beans

Add 1 cup of frozen peas and carrots to a pan over medium-high heat. Cook until thawed. Stir in 1 can of drained and rinsed beans (pinto beans and kidney beans are our favorites), 1/3 cup of vegan barbecue sauce (such as Sweet Baby Ray’s Original Barbecue Sauce), 1 tsp cumin, and 1/2 tsp chili powder. Heat for 2 minutes then serve. It is great on its own, mixed into short-cut pasta, or as shown here served as a sandwich topped with vegan mayo.

4) Raw Nut-free Kale Pesto 

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Raw Nut-free Kale Pesto

Add 1 cup baby kale, 4 Tbl extra virgin olive oil, 3 Tbl raw unsalted hulled sunflower seeds, 1 Tbl nutritional yeast, 1/2 Tbl garlic powder to a blender and blend until smooth. Stir into cooked Banza (chickpea flour) pasta and top with 3 handfuls of sliced cherry tomatoes. Sprinkle with hemp hearts for an added nutrition punch.

5) Black Bean Bowl

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Black Bean Bowl

Place 1 bag of microwaveable brown rice into the microwave and cook per the package instructions. While the rice cooks, add 1/4 chopped sweet onion to a greased pan over medium-high heat. Cook for 1 minute then add 1 chopped red bell pepper to the pan. After the vegetables have cooked for 1 minute, add 1/4 cup of frozen sweet corn to the pan to heat through. Stir in 1 Tbl garlic powder, 1/2 Tbl cumin, 1/2 Tbl chili powder, 1/2 Tbl onion powder, and salt and pepper to taste (throw in a touch of cayenne if you like some heat.). Place the rice in a bowl, spoon the bean mixture over the rice, top with 1/4 sliced avocado, squeeze the juice of 1/2 lime over top, and garnish with fresh cilantro.