Black Bean Fiesta

This is a spicy, yet fresh salad.  It's delicious to have on its own or you can lay it over a bed of greens, quinoa or have as a salsa dip with blue tortilla chips.  Any way you have it, you will enjoy it.  Black beans have a mild, sweet earthy taste which combines beautifully with the juicy, fresh tomatoes, cilantro, garlic, onions and balsamic.  This dish is also jam packed with nutrition from all ingredients – antioxidants, vitamins, minerals and cholesterol-lowering fiber, which makes it that much better. 

Impeccable taste and nutritious. Enjoy.

  Ingredients:

1 cup black beans
1 tomato
½ red bell pepper
½ avocado
¼ cup fresh cilantro
½ cup onion
2 garlic cloves
Juice of ½ a lime
1 Tbsp balsamic vinegar
1 Tbsp extra-virgin olive oil
¼ tsp cayenne pepper
¼ tsp unrefined sea salt

  1.   Prepare dry black beans as directed (soak over night, then boil 1 hour next day) or rinse one can black beans.

  2.      Dice up tomato, pepper, avocado, cilantro, onion and garlic into small pieces.  Add the balsamic, EVO, cayenne and salt.  Mix well.  Serves 2 large portions or 4 small.

Note:  If you do not like spicy foods omit the cayenne pepper and replace with ground pepper and if you like it hot, add 1/2 tsp cayenne...or more, whatever your taste buds and lips can handle!

Enjoy!

  Whole Food Sneak Peak:
    Black Beans

Black beans are commonly referred to as “turtle beans.”  This may be in reference to their shiny, dark, shell-like appearance.  They are the size of a pea and have an oval shape.  They have a soft texture with a cream-colored flesh inside and jet black color outside. 

The high fiber content of beans prevents blood sugar levels from rising to rapidly after eating.  This makes beans a great choice for people with diabetes, insulin resistance or hypoglycemia.   Beans contribute to heart health as they help lower cholesterol and offer significant amounts of antioxidants, folic acid, vitamin B6 and magnesium.  They are also known to be protective against cancer.

Black beans and other common bean varities are quite versatile and can be prepared in a variety of ways – try them in a three-bean salad, make into a delicious spread for sandwiches or dip, makes tacos and fajitas with a vegetarian twist, add heartiness to soups and salads or blend well with sweet potatoes. 

 

  
  Wild Rice Salad

Wild rice is not a true rice, but is an aquatic grass seed.  It is a rich in minerals, vitamins (B’s), fiber, phytonutrients and protein.  With its nutritional benefits, this dish will fit the bill for any health conscious individual without them having to sacrifice flavor.  Wild rice has a full-bodied, nutty flavor and chewy texture that is nicely contrasted with fresh vegetables and fresh dressing.  The rich, distinctive aroma of Wild rice cooking whets the appetite in anticipation of a tasty treat.  I hope you enjoy this dish as much as I do J

Ingredients:

1 cup dry Wild rice (yields 4 cups cooked)
½ red bell pepper
½ yellow bell pepper
1 celery
1 bunch green onions
1/8 cup fresh parsley (handful)
½ cup pecans, chopped
¼ cup cranberries

Dressing
¼ cup extra-virgin olive oil
1 Tbsp apple cider vinegar
Zest of one lemon
1 tsp Italian seasoning
1 tsp Dijon mustard
1 tsp maple syrup
½ tsp Herbamare aromatic sea salt
Ground pepper to taste

 

 

1. Add 1 cup of dried Wild rice to 4 cups cold water, bring to a boil.  Reduce heat, cover tightly and simmer gently for ½ hour.  Shut off heat, let stand on burner for 25 to 35 minutes until the Wild rice reaches desired texture. Drain.
2. Combine all the dressing ingredients and shake well.
3. Dice all the vegetables up into small pieces.
4. Toss the cooked Wild rice, diced veggies, pecans and cranberries with the dressing. 

 

Enjoy!



 

 



Note: The setting time will vary according to the texture you desire. The longer the Wild Rice sets, the softer it becomes. During setting time check the degree of opening of the kernels and softness. When kernels are the texture you desire, drain off excess water. When the kernel is 'flowered', (opened) the flavor is enhanced and the texture is chewy.

  Whole Food Sneak Peak:  Wild Rice

Wild rice (also called Canada rice, Indian rice or water oats) is an aquatic grass seed, not a true rice or grain.  It grows organically in Northern regions (Saskatchewan, Manitoba and Northwestern Ontario) in clear, fresh water lakes and rivers.  Because of the nutritional value and easy storage of Wild rice, native people depended on it for sustenance throughout long, cold winters.  Wild rice is considered a gourmet delicacy.

Wild rice has a very impressive nutritional profile and is superior to other rice and much more nutritious than traditional grains.  It has twice as much protein as regular rice and more B vitamins, iron, calcium and phosphorus than brown rice.  It is high in fiber and contains some phytonutrients and low in fat content.  Wild rice is easily digestible, alkaline-forming and gluten free. 

Wild rice is very versatile and compliments many meals.  It will leave your belly full and you completely satisfied.  It can be added to salads, soups, breads, pancakes, waffles or casseroles. 

When I was growing up Wild rice was a staple in our home and I have carried that tradition to my new home.  The Ratuski’s are one of the original pioneers in the Wild rice industry and still are to this day.   Shoal Lake Wild rice is a family run business and they are directly involved with the harvest, processing and packaging of their Wild rice products -- OH Canada and Canoe Wild rice, which have become the brands of choice across Canada. 

Their wild rice is organically grown, natural and kosher. 

 



 

  Warm Mint Quinoa Medley

This dish is highly nutritious!! The Quinoa on its own supplies us with fiber, protein, fats, carbohydrates, vitamins and minerals.  The addition of a variety of colorful vegetables nestled on top of this pseudograin raises its nutritional profile considerably.  This dish has a sweet, nutty flavor that can be eaten for lunch or dinner and will leave you completely satisfied.









Ingredients:

1/8 cup extra virgin olive oil
1 Tbsp dried mint
½ cup dried quinoa
1 cup water
1 cup peas
½ tsp Herbamare aromatic sea salt
Pepper to taste
4 mushrooms
½ avocado
1 tomato
2 cups fresh spinach
1 carrot
½ red bell pepper

1. Rinse the quinoa in water rubbing it between your hands to remove the bitter saponin (bitter resin that served to deter birds and insects from eating it). Cooks like rice, 1:2 quinoa-to-water ratio.  Bring the quinoa and water to a boil, stir once, cover with lid, turn heat down to simmer for 15 to 20 minutes. Will have a light, fluffy texture. 
2. Steam or cook peas (frozen work well).  Mix in a bowl with quinoa.  Add Herbamare and pepper.   
3. In a bowl mix the olive oil with dried mint and salt to taste.  Slice up all the vegetables.
4. Pour half of the olive oil and mint into bottom of bowl, then cover with quinoa and pea mixture and top with fresh cut vegetables.  Serves two large portions.

 

Enjoy!

Note: Ensure you get some mint olive oil with each bite as it makes all the other beautiful flavors pop!  Quinoa can be toasted in the pan for a few minutes before cooking to give it a richer flavor. Stir continuously during the toasting to prevent burning and to toast the grains evenly.  Switch up the variety and amount of vegetables to your liking. 

  Whole Food Sneak Peak:  Quinoa

AKA “vege-grain”

Quinoa (pronounced keen-wah) was the centerpiece of the Andean diet and was a primary food source while animal foods were secondary.  It was the most sacred food and was held in such high regard, it was called “the mother grain.”  Natives of the Andes claim it helps strengthen women during pregnancy and postpartum, and promotes healthier milk in nursing mothers. 

Quinoa is a pseudograin, as its not a member of the grass family (wheat, oats, barley or rye), but closely related to species such as beets and green leafy vegetables like spinach and swiss chard.  It has a beautiful spiral look when cooked, a nutty flavor and tender chewiness to the palate. 

It has an impressive nutritional profile.  It is a complete vegetable protein -- it has a high protein content (about 20%) and contains a nice balance of all the essential amino acids.  The protein quality is superior to common cereal grains.  It is also a great source of calcium, iron, magnesium, zinc, potassium and B vitamins.  This whole grain is packed full of fiber (one cup of cooked quinoa has 5 grams of fiber, which is about 20% of your daily needs). 

Quinoa is gluten-free, considered easy to digest and an ideal food for those prone to food allergies.

Quinoa cooks very quickly and is very versatile.  It can be used in breakfasts, desserts, soups, in place of rice or couscous, ideal for grain and fresh vegetable salads and is the perfect “vege-grain” accompaniment to any dish.