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

Kid Friendly, Mother Approved

Having a picky eater always makes dinner a challenge.  To make tonight’s dinner ‘kid friendly’ I took the traditional meatloaf and turned them into ‘mini meatloaves’ and added some ranch smashed potatoes that anyone would love.  Coupled with a ham & cucumber salad, the dinner turned out to be a success!  Oh, and it’s gluten-free too! 🙂  Win-Win!

Mini Meatloaves Mini Meatloaves @2CookinMamas

Yields: 12 mini meatloaves

Ingredients:

  • 1.5 grass-fed, organic ground beef
  • 1/2 large while onion, finely chopped or grated
  • 1 carrot, grated
  • 2 garlic cloves, grated or minced
  • 1 tsp Kosher salt
  • 1/2 tsp fresh ground pepper
  • 1 tbsp. Worcestershire sauce
  • 1 cup gluten-free bread crumbs
  • 1 large egg
  • 1/3 cup ketchup
  • 2 tbsp. honey
  • Dash of hot sauce, optional

Directions:

Preheat oven to 450ºF.  Spray muffin tin with gluten-free non-stick cooking spray.

Place ground beef in large mixing bowl.  Add in grated onion, carrot, & garlic and mix.  Add in salt, pepper, Worcestershire sauce, breadcrumbs, and egg.  Mix with hands until blended well.  Portion mixture into muffin pan evenly.

In small bowl, mix together ketchup, honey, a few dashes of Worcestershire sauce, and hot sauce (if desired).  Spoon on top of each mini loaf and bake for 18-20 minutes.

Ranch Smashed Potatoesranch smashed potatoes

Serves 4-6

Ingredients:

  • 2 pounds Yukon Gold potatoes
  • 1/2 cup dairy free milk of choice
  • 1/2 packet Hidden Valley GF Original Ranch Salad Dressing Mix
  • 2 tbsp. dairy free butter substitute
  • Kosher salt & fresh ground pepper, to taste

Directions:

Scrub potatoes with vegetable brush and cut into 1″ chunks.  Add potatoes to large pot of salted water, cover, and bring to a boil.  Cook until tender – approximately 15 minutes.

Drain potatoes and return to hot pot.  Smash potatoes with a potato masher and add in milk , ranch mix, and butter.  Continue mashing until all ingredients are mixed well.  Season with salt and pepper, to taste.

Cucumber Ham Salad Cucumber Ham Salad @2CookinMamas

Total time: 30 minutes

Ingredients:

  • 2 cucumbers, peeled and sliced thin
  • 1/2 medium sweet onion, sliced thin
  • 8 oz diced ham
  • 3/4 Greek vinaigrette dressing

Directions:

Mix all ingredients together in medium-sized bowl.  Cover with plastic wrap and chill in refrigerator for 25 minutes.  Stir well prior to serving.

Christina Russell @2CookinMamas

Spice up your Health

Spices @2CookinMamasWant to add a little zest to your dish?  Check out these 5 spices that are calorie-free and full of phynutrients!

  1. Oregano – 1 tsp. contains 6 micrograms of vitamin K and the same amount of antioxidants as 3 cups of spinach!  Stir in soup, shake on pizza, or add to your favorite pasta sauce.
  2. Cinnamon – The antioxidant compounds in cinnamon help prevent hunger cravings by improving the way your cells metabolize glucose.  Add a dash of cinnamon to your sweet potatoes, coffee, or water.
  3. Cayenne Pepper – This spice contains Capsaicin, which helps turn up your body’s thermostat & revs up your metabolism to help burn extra calories.  Stir in to your favorite guacamole recipe, hummus, or shake on popcorn.
  4. Ginger – This awesome spice helps settle upset stomachs and can also lessen workout-induced soreness.  Add 1/8 teaspoon of ground ginger to pancake batter, peanut butter, or sprinkle over vanilla frozen yogurt.
  5. Nutmeg – Nutmeg can help prevent cavities.  Add 1/4 tsp to ground coffee for a hint of sweetness.

Oregano Salad Dressing  Oregano Dressing

Ingredients:

  • 1 tsp. olive oil
  • pinch of red pepper flakes
  • 1/2 tsp. oregano

Directions:

Heat olive oil, red pepper flakes, and oregano in small sauce pan over medium-low heat for 2 minutes or until fragrant.

Christina Russell @2CookinMamas