Black Bean and Corn Salad

Serves: 6- 8 people

Ingredients:

  • 2 15 ounce cans of black beans
  • 1 bag of frozen corn
  • 2 red bell peppers, diced
  • 2 cloves of garlic, minced
  • 1 small shallot (optional)
  • 2 tsp of salt
  • ¼ tsp of chili powder
  • ¼ cup of olive oil
  • 1 tsp lime zest (zest limes before you juice them)
  • juice of 1 lime
  • ¼ cup of cilantro or parsley
  • 2 avocados, chopped

Directions:

  1. Mix  all ingredients except for the avocados in a large bowl. Mix well
  2. Add avocados and mix softly, so you do not mash the avocados.

Tips:

– You can use fresh, frozen or canned corn and beans

– Eat this salad cold or at room temperature

– You can add meat to this dish, eat it by itself, or as a dip with some tortilla chips

– Don’t have lettuce? Use some cooked rice and mix well!

Guacamole/Avocado Dip Recipe

Serves: 6

Ingredients

  • 5 avocados (very soft)
  • 1 lemon, squeezed
  • ½ tsp of salt
  • ½ cup diced onion
  • 3 tbsp fresh parsley
  • 2 tomatoes, diced into small pieces
  • 1 small carrot diced
  • 1 tsp minced garlic or 1 tsp of garlic powder
  • optional: 1 jalapeño (chopped)

Directions

  1. Take out seed from avocado and smash in same bowl
  2. In a bowl, squeeze lemon juice
  3. Add salt, onion, parsley, tomatoes, and garlic
  4. Mix well
  5. Add jalapeño if you like some spice

Curry Tuna Salad Recipe

Serves: 8

Ingredients

  • 4 ripe avocados (peeled, pitted, and diced) or mayonnaise
  • 4 mangoes or 1 bag of frozen mangoes
  • salt and pepper to taste
  • 1 tsp curry powder
  • 2 tbsp onions minced
  • 1 ½  cup red grapes halved
  • 2  stalks of celery
  • 2 tbsp lime juice
  • 1 cup of cooked canned tuna
  • optional: 3 tbsp of raisins

Directions

  1. Cut avocado, remove the pit, mash into a large bowl. Add salt, pepper, curry and mix again.
  2. Add grapes, celery, onions, lime juice and mangoes and mix well.
  3. Let it sit for at least 5 minutes. If you are using fresh mangoes, refrigerate for 20 minutes.

Tips

*Using avocado instead of mayonnaise cuts out the bad fat from this meal

*Use chicken to have a great chicken salad

*You can use apples, cranberries, and even nuts in this recipe.

*If you do not have mayonnaise or avocado use 1 cup of Greek yogurt and 1 tsp Dijon mustard

 

Asian Green Salad

Ingredients

  • 5 ounce mix of greens such as baby spinach or chopped cucumbers
  • ¼ cup of rice vinegar
  • 1 tbsp of soy sauce
  • 1 tsp of sugar
  • 2 tsp of grated ginger
  • 1 tsp of toasted sesame seed oil
  • 1 tsp of sesame seeds

Directions

  1. Put greens in a bowl and set aside
  2. Stir remaining ingredients in a small bowl. Toss the dressing with greens and serve.