Corn and Black Bean Salad

1 lb frozen corn kernels or equal amount of fresh corn kernels
2 cans black beans, drained but not rinsed
1 medium red pepper, chopped fine (about 1-1/4c)
1 medium onion, chopped fine (about 1c)
1 bunch cilantro, chopped fine (about 1/4c packed) (sub.
parsley)
2 Tbs vegetable oil
1 Tbs balsamic vinegar (sub. rice or regular vinegar)
1 tsp salt (or less, if you wish)
1 Tbs cumin
1/2 tsp chili powder
1/2 tsp coriander (optional)
Ground black pepper to taste

Mix corn, black beans, red pepper, onion, and cilantro
together in a medium serving bowl. In a smaller bowl, stir
together oil, vinegar, salt, cumin, chile powder, and
coriander thoroughly. Drizzle dressing over vegetables and
mix well to incorporate. Let stand 5 minutes then serve,
or chill in refrigerator until serving time. For an extra
twist, squeeze the juice of one lime over the salad and
serve with extra lime wedges. Also, add one finely minced

ORZO AND BLACK BEAN SALAD

8 oz. Orzo, rosa marina, or other rice-shaped pasta

(1) 15 oz. can black beans, drained and rinsed

1 cup cooked fresh or frozen corn kernels

½ medium green bell pepper, finely diced

1 cup mild or medium-hot tomato salsa (see below for my favorite home-made salsa recipe)

½ cup chopped fresh cilantro

3 scallions, thinly sliced

1 tablespoon extra-virgin olive oil

Juice of ½ lemon or lime, or to taste

Salt and freshly ground black pepper to taste

 

1. Set a large pot of water to boil. Cook orzo according to package directions. Drain and rinse under cool water, then drain will again.

2. In a large salad bowl, combine all ingredients and toss to mix well.

Homemade Salsa
4-6 Roma tomatoes
1/4 cup onion or scallions 1/2 cup fresh cilantro
½ Tbsp. Apple cider vinegar
1 clove garlic
1 jalapeno pepper, seeded and chopped (use caution; wear rubber gloves and do not rub your eyes when chopping peppers)
a squirt of lemon juice

NOTE: You can also add some zucchini squash, carrot etc. – the possibilities are endless!

Put all ingredients into Vita-Mix or food processor in order given and pulse till chopped chunky style. Enjoy!!

Holiday Apple Salad

3-4 green apples (granny smith are my favorite!)
3-4 red apples (try macintosh, spys or romes)
3-4 varied apples (fiji, galas, or cortlands work)
1 lb walnuts
1-2 12 oz. bag fresh cranberries
1 lemon
honey

Core, slice, then cube apples, leaving skin on.
If not using walnut pieces, roughly chop them.
Mix apples and walnuts in a large bowl adding and
mixing in enough cranberries until contents look
balanced and tasty.

Press lemon firmly on work surface and roll it
around to release more juice. Squeeze its juice
into small bowl. Add maybe three times the volume
of honey, blending with fork or wire wisk. Pour
dressing over salad mixing with fork to coat all
pieces. Best if allowed to sit at least 1/2 hour.

Gingered Carrot Coleslaw

5 carrots, grated
2 cups shredded red cabbage
1 cup raisins
1/3 cup sunflower seeds
1/3 cup pumpkin seeds

Toss together salad ingredients before adding dressing:

2 tsp honey or maple syrup
2 Tbs lemon juice
1 Tbs grated ginger
4 Tbs cold-pressed oil of your choice
dash of salt

Dissolve the honey in the lemon juice. Add remaining
ingredients. Pour over salad and toss. This salad is
especially delightful if it is allowed to sit for about
15 or 30 minutes. Serves 4.

Maple Walnut Salad

   
1 large bunch of broccoli
6 oz. of baby spinach
4 TBSP red wine vinegar or apple cider vinegar
2 TSP Dijon mustard
4 TBSP walnut oil
4 TBSP of maple syrup
¼ cup of chopped walnuts
 
Wash and cut the broccoli into small florets.  Toss the broccoli
and spinach together in large bowl.  Whisk together the vinegar,
maple syrup and mustard.  Gradually whisk in the walnut oil.
Add the chopped walnuts and the dressing and toss.  Let the
flavors marinate for at least one hour.  It is also very good
marinated over night.  You can also make this salad with only
the broccoli and leave out the spinach. 

Green Apple and Butternut Squash Casserole

   
  • 2 Granny Smith green apples, peeled and cored
  • Olive oil spray
  • 3 TB organic butter, divided
  • 2 TB extra virgin olive oil
  • 1 small butternut squash, peeled and cut into 1-inch pieces
  • 1 small yellow onion, chopped
  • 1 large stalk celery, chopped
  • 2 cups mushrooms, cleaned and cut into quarters
  • Sea salt to taste
  • Freshly ground black pepper to taste
  • Fresh thyme to taste, optional
  • 1/2 cup breadcrumbs
  • 1/2 cup toasted chopped pecans, optional

Preheat oven to 400°F. Cut apples into quarters and then each quarter into quarters again. Spray a medium baking dish with olive oil cooking spray and set aside. Melt one tablespoon of butter with the olive oil in a large skillet over medium-high heat. Sauté squash, onion, celery and mushrooms with a pinch of sea salt for 10 minutes, stirring often. Cover the pan and cook for 5 to 10 minutes over medium-low, stirring occasionally, until squash is just tender.

Meanwhile, melt the remaining two tablespoons of butter in a saucepan. Add the breadcrumbs, stirring to coat well and set aside. Add the apples, thyme, salt and pepper to taste to the pan with the squash. Continue to sauté for 5 to 10 more minutes, or until apples are just tender. Transfer vegetables and any pan juices to prepared pan. Sprinkle breadcrumbs over the top. Bake for 10 to 15 minutes or until breadcrumbs are golden-brown. For extra crunch, garnish with toasted pecans before serving. (Serves 6)

Sweet Potatoes & Carrot ala Orange

   
 

Ingredients:

2 cups thinly sliced sweet potatoes (1 large)
1 cup sliced carrots
½ cup orange juice
1 tsp. orange peel, grated
1 tsp. lemon juice
1 tsp. cornstarch
1 Tbsp. water
2 Tbsp. slivered almonds or pecan pieces

Boil or steam sweet potatoes and carrots until tender throughout. When they are almost finished cooking, heat orange juice to boiling in saucepan. Add the orange peel and lemon juice. Dissolve the cornstarch in the 1 Tbsp. water and add to orange mixture. Continue to heat, stirring until thickened. Remove vegetables from pan and place in serving dish. Drizzle orange sauce over it and sprinkle nuts on top.

Makes 4 servings.
(This is an official 5-a-Day recipe.)

GUACAMOLE

3 ripe Hass avocados, pitted and peeled

2 tablespoons fresh lime juice

¼ cup sour cream

¼ tsp ground cumin

3 dashes Tabasco sauce (I really like the new Chipotle flavor!)

Salt and freshly ground pepper to taste

3 ripe plum tomatoes seeded and cut into ¼ inch and diced

¼ cup diced red onion

¼ cup chopped fresh cilantro leaves or flat-leaf parsley

 

Coarsely mash the avocados in a bowl with the lime juice.  Stir in all the remaining ingredients.  (Makes 3 cups)

Mexican Party Dip

Whether you serve this delicious dip at room temperature or right from the oven, it lacks only a basket of crispy tortilla chips.  (serves 8)

 

1 can (16 ounce) Refried beans

1 ½ cups Guacamole (see below for recipe)

1 ½ cups low-fat sour cream

½ tsp garlic powder

¼ tsp. Ground cumin

Salt and freshly ground black pepper to taste

¼ tsp. Chili powder

½ cp grated sharp cheddar cheese

½ cup seeded and diced (1/4 inch) ripe plum tomatoes

¼ cup coarsely chopped pitted black olives

2 scallions (3 inches of green left on) halved lengthwise and sliced

 

  1. Spread the beans over the bottom of a 10-inbch round glass baking dish.  Cover with the guacamole.
  2. In a separate bowl, combine the sour cream with the garlic powder, gound cumin, salt, black pepper and chili powder; spread over the guacamole with a spatula.  Sprinkle the top with the cheese, tomatoes, olives and scallions.
  3. Serve at room temperature or bake in a 425 degree oven for 15 minutes and serve hot.

GUACAMOLE for Three Layer Dip (above)

 

This guacamole can also be used on its own as a dip.

 

3 ripe Hass avocados, pitted and peeled

2 tablespoons fresh lime juice

¼ cup sour cream

¼ tsp ground cumin

3 dashes Tabasco sauce (I really like the new Chipotle flavor!)

Salt and freshly ground pepper to taste

3 ripe plum tomatoes seeded and cut into ¼ inch and diced

¼ cup diced red onion

¼ cup chopped fresh cilantro leaves or flat-leaf parsley

 

Coarsely mash the avocados in a bowl with the lime juice.  Stir in all the remaining ingredients.  (Makes 3 cups)

Raw V8 Juice

6 medium-sized carrots
1 small beet (wash well)
3 large tomatoes
1 bag baby spinach
1/4 head fresh cabbage
1 red bell pepper
1 green bell pepper
3 stalks celery
1/4 sweet onion
1/2 clove garlic or less if you don't care for garlic
Kale leaves or Swiss Chard (a little goes a long way so be careful)
Chili pepper and salt to taste

Run all the vegetables through your juicer, add salt to
taste, and then sit back and enjoy the healthiest V-8 juice
around. Tabasco sauce to taste can be substituted for the
chili pepper.