Corn & Black Bean Salsa

Jun 29, 2015

Quick and simple to make, Corn & Black Bean Salsa is perfect with tortilla chips, or served over shrimp, fish or chicken.

Makes: 4-6 servings

Ingredients

• 2 cups frozen corn niblets
• 1 15-ounce can of black beans, drained
• 1/4 cup diced red onion
• 2 jalapeño peppers, seeded and stems removed, diced
• 1/4 cup diced red bell pepper
• 1/4 cup cilantro, chopped
• 1/2 teaspoon ground cumin
• 1/4 cup olive oil
• 2 tablespoons lime juice
• 1/4 teaspoon cayenne pepper
• Salt

Directions
Mix together the corn, black beans, red onion, garlic, jalapeño, red bell pepper, cilantro and cumin. Stir in the olive oil and lime juice. Add cayenne pepper, and salt to taste.
Allow to chill for at least 30 minutes to allow flavours to infuse.

Mexican Quinoa Salad with Tuna

Jun 29, 2015

A delicious, and healthy, salad suitable for a work day lunch or a light weekday dinner.

Prep time: 15 mins    Cook time: 25 mins    Serves: 4-6

Ingredients

• 1 cup uncooked quinoa, well rinsed
• 1/2 teaspoon salt
• 2 cups water
• 1/3 cup diced red onion
• 1/3 cup lime juice
• 1 15-ounce can red kidney beans, drained and rinsed
• 1 cup corn niblets, grilled (or substitute with frozen corn, thawed)
• 1/2 cup frozen green peas, thawed
• 12 cherry tomatoes, halved
• 1 can Albacore tuna in water, drained and chunked
• 1 jalapeño pepper, seeded and finely chopped
• 1/4 cup cilantro, finely chopped
• 3 Tbsp olive oil
• 1 Tbsp cumin
• ½ Tbsp. garlic powder
• Salt and pepper to taste

Directions
1). Add the two cups of water and the salt to a pot and bring to a boil. Add the rinsed quinoa, cover and simmer until the quinoa absorbs all the water, about 10-15 minutes. Remove from heat and let sit for 5 minutes. Transfer quinoa to a large bowl and fluff with a fork. Allow to cool completely.

2). In a large bowl, add red onions, red kidney beans, corn niblets, cherry tomatoes, green peas, tuna, jalapeño pepper, and cilantro. In a separate bowl, whisk together lime juice, olive oil, cumin, garlic powder, and salt and black pepper to taste. Pour over vegetables and tuna, and stir gently to coat well.

3). Add quinoa to the vegetable mixture and stir until combined well. Adjust salt and pepper, to taste, if necessary. Serve at room temperature.

Easy Bean Salad

Jun 22, 2015

Cool down with this simple bean salad. Easy and quick to make, this bean salad is perfect for summer dining, or to take along to picnics or potlucks. Make the day before to allow the flavours to infuse into the beans.

Prep Time: 5 minutes • Chill Time: Overnight • Serves: 6

Ingredients

• 1 (15 ounce) can cannellini beans, drained and rinsed
• 1 (15 ounce) can red kidney beans, drained and rinsed
• 1 (15 ounce) can garbanzo beans, drained and rinsed
• 1 (15 ounce) can black beans, drained and rinsed
• 2 celery stalks, finely chopped
• 1/2 red onion, finely chopped
• 1/2 cup fresh flat-leaf parsley, finely chopped
• 1 tablespoon fresh cilantro, finely chopped
• 1/3 cup apple cider vinegar
• 1/4 cup granulated sugar
• 1/4 cup olive oil
• 1/4 teaspoon dry mustard powder
• 1 1/2 teaspoons salt, or to taste
• 1/4 teaspoon black pepper

Directions
1. In a large bowl, mix the beans, celery, onion, parsley and cilantro.

2. In a separate small bowl, whisk together the vinegar, sugar, olive oil, mustard powder, salt, and pepper. Add the dressing to the beans. Toss to coat.

3. Cover and refrigerate several hours or overnight, stirring occasionally.

Black Rice Pudding

Jun 15, 2015

A delicious and more nutritious take on the plain old rice pudding you grew up with. Spoonful for spoonful, black rice contains the same amount of antioxidants as blueberries and is also rich in iron and high in dietary fiber.

Black rice, or Forbidden Rice, is an ancient grain and is a deep purple/black colour. The hull of black rice contains one of the highest levels of anthocyanin found in any known food making it one of the richest sources of antioxidants.

Ingredients

• 1 cup black rice
• 1/2 teaspoon salt, divided
• 1/2 cup coconut sugar
• 1 (14 to 15-oz) can unsweetened coconut milk, stirred well

Directions
Add black rice, 3 cups water, and 1/4 teaspoon salt to a boil in a 3 to 4-quart heavy saucepan. Bring to a boil. Reduce heat to low and simmer, covered, 45 minutes. Stir in sugar, 1/4 teaspoon salt, and 1 1/2 cups coconut milk and bring to a boil over high heat, then reduce heat to low and simmer, uncovered, stirring occasionally, until mixture is thick and rice is tender, about 30 minutes.

Remove from heat and cool to room temperature, stirring occasionally, at least 30 minutes. Just before serving, stir pudding. Spoon into individual bowls and drizzle remaining coconut milk over pudding. Makes 8 servings.