Black Bean Salad

Meatless Monday’s Protein – Black Beans

Black Bean SaladOnce in a while my husband and I like to have a meatless meal just for a nice change-up. Black beans are such a good source of protein, 1 cup offers about 30% of your daily protein requirement, as well as providing high percentages of iron, folate and fiber, that they are always one of our top choices for just such a meal. Black beans have also been recognized as providing health benefits for the digestive tract and the colon. Research has found that eating 3 cups of legumes a week will provide optimal health benefits.

I adapted this recipe from one I found on Once Upon A Chef and it proved to be absolutely over-the-top delicious! Hope you enjoy it as much as we did. By the way, this also makes an excellent side dish for fish or chicken dinners.

Black Bean Salad with Lime-Cilantro Vinaigrette

Ingredients:

  • 1 15-oz can black beans, rinsed and drained
  • 1 15.25 oz. can sweet corn, drained (of which you use about 3/4 can)
  • 1 orange, yellow or red bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 Tablespoon onion, chopped
  • 1 teaspoon salt
  • dash of cayenne pepper
  • 1 Tablespoon sugar
  • 4 Tablespoons light olive oil
  • 1 teaspoon lime zest
  • 1 lime, juiced (about 3 Tablespoons fresh lime juice)
  • 1/4 cup fresh cilantro, chopped + additonal for garnish
  • 1 Haas avocado, chopped

Directions:

Mix all of the above ingredients together, except avocado, and place in refrigerator for flavors to mix for about 6 hours.

To serve: Prepare avocado and gently mix into salad. Let sit for an hour at room temperature, garnish with additional cilantro, and serve.

Serves 6.

Note: By rinsing or soaking the beans you can reduce the flatulence-related substances by as much as 33%.

Linda's Signature

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Guacamole Inspiration

Mango Pineapple GuacamoleI thought for a long time when someone mentioned guacamole that there was only one kind and that was that. To my surprise there are some really interesting variations and I I want to try each and every one!

Here are just a few recipes that I have tried and they each have their own individual taste, one sweet, one more roasty, one more herbal and one full of lovely chunks of crab. Any of these would be perfect for serving at your next wine tasting or cocktail party.

And don’t stop with just serving these as a party dip but try on a grilled cheese sandwich or just about any sandwich in place of mayonnaise.

Mango Pineapple Guacamole

Ingredients:

  • 4 ripe avocados
  • 1/2 cup medium Vidalia onion, minced
  • 2 jalapeno peppers, minced
  • 1/2 teaspoon salt
  • 2 Tablespoons fresh cilantro, chopped
  • 2 Tablespoons lime juice
  • 1 medium ripe mango, diced
  • 1/2 can pineapple chunks, drained & diced

In bowl or molcajete, mash avocados. Add minced onion, jalapeno peppers, salt and cilantro. Add lime juice and mix well. Gently stir in mango and pineapple.

Serve with tortilla chips, vegetable chips or pita chips. For a healthier alternative, serve with cucumber slices or carrots.

– A little more rustic version is this roasted guacamole. This is actually one of my favorites.

Roasted Guacamole

Ingredients:

  • 2 medium ripe tomatoes
  • 1 medium green bell pepper
  • 2 medium ripe avocados
  • Juice of 1 lime
  • 1 clove garlic, crushed
  • 3 tablespoons fresh cilantro, minced
  • 1/2 teaspoon ground cumin
  • Salt and freshly ground pepper to taste
  • 1 tomatillo, finely chopped

Preheat broiler. Set tomatoes and green pepper on a non-stick cookie sheet, sprinkle with little olive oil, and place under broiler. Keep a close eye on them and keep turning until all sides are blistered. It will probably take about 5 minutes. Place in large glass measuring cup or bowl and seal with plastic wrap for 10-20 minutes.

While tomatoes and pepper are cooling, place avocado in medium bowl and mash. Stir in lime juice, garlic, cilantro, cumin, pepper and tomatillo.

Take the pepper and tomatoes out of bowl and remove the skins. Chop finely and add them to the avocado. Stir and place in refrigerator.

Serve with tortilla chips, vegetable chips or pita chips. For a healthier alternative, serve with cucumber slices or carrots.

– If you love Italian then you will love this one with basil and sun-dried tomatoes.

Guacamole with an Italian Flair

Ingredients:

  • 4 ripe Haas Avocados
  • 1 Tablespoon wine vinegar
  • 2 Tablespoons fresh basil leaves, shredded
  • ⅓ cup Parmesan cheese, grated
  • ¼ cup sun-dried tomatoes packed in oil, drained and chopped
  • ¼ cup toasted pine nuts
  • 1 teaspoon salt

Instructions:

To toast pine nuts, place in dry skillet over medium-low heat, shaking to ensure even browning. It usually takes about 3 minutes.

Mash avocados but still leave slightly chunky. Stir in remaining ingredients.

Serve with bread sticks or crostini.

– And lastly, if you want to add some protein to the mix, try this variation with crab.

Crab Guacamole

Ingredients:

  • 3 large ripe avocados
  • 3 Tablespoons lime juice
  • 1/3 cup cilantro leaves, chopped fine
  • 1Tablespoon jalapeno, minced
  • 1 teaspoon cumin
  • 1/2 teaspoon minced garlic
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne
  • 1/2 cup red onions, minced
  • 1/2 cup tomatoes, chopped
  • 1/2 cup fresh jicama, chopped
  • 2 teaspoons olive oil
  • 1/2 pound lump crabmeat

Directions:

In a large bowl, mash avocados but keep chunky. Add remaining ingredients except for crab and stir well. Fold in crabmeat and chill.

Serve with tortilla chips, vegetable chips or pita chips. For a healthier alternative, serve with cucumber slices or carrots.

Let me know how you like these recipes.

Linda's Signature

Makeover your Mayo!

Switch out your mayo this BBQ season with a more natural version that doesn’t come from a jar!

AVOCADO MAYOPicture from AdorasBox.net

Yields: 1/2 cup

Ingredients:

  • 1 avocado, mashed
  • 2 garlic cloves
  • 1/2 teaspoon salt
  • juice of 1/2 lime
  • 2 teaspoons honey
  • 2 teaspoons whole-grain mustard
  • 2 tablespoons EVOO

Directions:

Place all ingredients in blender and mix together until smooth.

Christina Russell @2CookinMamas

Holy Guacamole!

Looking to change up your guacamole recipe for summer?  Well, grab your avocados and tortilla chips and get ready to fall in love with one of these delicious and unique dips.

BLT Guacamole
Picture via ovenloveblog.com

BLT Guacamole

Serves: 4-6 – Total Time: 15 minutes

Ingredients:

  • 4 ripe avocados
  • 4 strips bacon, cooked crisp & crumbled
  • 1 teaspoon salt
  • 2 teaspoons bottled hot sauce
  • 1/4 cup mayonnaise
  • Juice from 1/2 lime
  • 2 small tomatoes, seeded & chopped

Directions:

Place first 6 ingredients in medium bowl and mix together well.  Stir in tomatoes and serve immediately.

Pineapple Chipotle Mango Guacamole

Pineapple Chipotle Mango Guacamole

Pineapple Chipotle Mango Guacamole

Serves: 4-6 – Total Time: 15 minutes

Ingredients:

  • 1/2 cup canned crushed pineapple, drained, juice reserved
  • 1/2 medium sweet onion, minced
  • 4 ripe avocados, mashed
  • 2 chipotle peppers in adobo sauce, minced
  • 1/2 teaspoon salt
  • 2 tablespoons chopped cilantro
  • 1 medium ripe mango, seeded, peeled, & diced

Directions:

Drain crushed pineapple and reserve the juice – set aside.  Combine next 5 ingredients  in small bowl and add in 2 tablespoons of reserved pineapple juice.  Gently mix in mango and crushed pineapple and serve immediately.

Christina signature 3

Don’t Toss Those Scraps!

Did you know you that you can regrow some fruits, veggies & herbs from their scraps?  When I learned about this – it changed my world.  I don’t think I’ve bought green onions & basil in almost 6 months!  Here’s a list of my favorite foods – just click on each one to find directions.  Happy growing!

celery

Regrow celery!

  1. Green Onions
  2. Celery
  3. Avocado
  4. Pumpkin
  5. Garlic
  6. Ginger
  7. Basil
  8. Pineapple

There are plenty more out there, but this should give you a great start!

Christina signature 3

Resources: 17apart.com, thehungrymouse.com, growinginprek.com, prettykittenskitchen.com, yougrowgirl.com, mscouponista.com, and stackingthecool.wordpress.com