Southwestern Black Bean, Quinoa and Mango Salad

Credit for this delicious salad goes to Gina Homolka at Skinnytaste.com

This healthy Southwestern Black Bean, Quinoa and Mango Salad is a delicious and nutritious way to get more vegetables and plant-based foods into your diet.

Ingredients:

• 15- ounce can black beans - rinsed and drained
• 1 cup cooked quinoa - red or tri-color
• 1 cup fresh or frozen corn -cooked
• 1 small red bell pepper - chopped
• 1 cup fresh mango - chopped
• 1/4 cup red onion - finely chopped 
• 1/2 cup fresh cilantro - chopped 
• 1 small jalapeño pepper - seeded and finely diced
• juice from 1 medium lemon or lime
• 1 1/2 tbsp extra virgin olive oil
• 2 garlic cloves - minced
• 1/2 tsp ground cumin
• 1/2 tsp chili powder
• 1/4 tsp ground turmeric

Preparation:

Mix together the beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeño in a mixing bowl.

Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and turmeric in a small bowl.

Drizzle over the mixture and toss.

Refrigerate until ready to serve.

Blessed be... and happy cooking!

Lemon Pepper Halibut & White Bean Salad

This is another recipe that was inspired by a restaurant chef who refused to share way back in 2013... The appetizer of bacon wrapped grilled scallops served over a white bean salad topped with micro-greens was so incredibly good that we had to order a second portion for deconstruction... something I absolutely love to do. :-) So here's what I started with:

Fantastic appetizer... really... and back then I was all about the bacon! LOL What follows is a mystery to me a decade later, as I found a bunch of pics I took of recreating the dish at home ten years ago, but no recipe. Fortunately I was smart enough to take a group shot of the ingredients I used, so that gave me a place to start.

After studying the old pic it was time to get to work cutting up the ingredients using sizes best I could see in the decade old images and guessing at quantities.

This looked like a pretty good balance so I just put it all together, taking really bad notes along the way. LOL Hey... creativity is not always pretty! :-)

Now that I had my salad it was time to create a proper dressing. I could see from the old picture that lime juice was included, so I immediately went to my Luscious Lemon Vinaigrette recipe for guidance. Trial and error came up with this mix.

My mix really brought it all together to create a fresh, vibrant, flavorful salad than can actually stand alone. Fish lover that I am, though, I was itching to try the halibut bites I had recently received as part of a fish order. Seasoned with my favorite lemon pepper blend from FreshJax Organic Spices and a little olive oil, they were given a quick fry and then added on top of the white bean salad.

You didn't think this was just a story, did you? *smirks* The process is pretty obvious above, but here is the ingredient list. Enjoy!

Fish:

• 12 oz cubed halibut - any other white fish or scallops will work well, also.
• olive oil
• 1+ tbsp FreshJax lemon pepper blend

Salad:

• +/-3 cups baby spinach - should yield 1.5 cups chopped
• 2 15oz cans white beans - drained and rinsed
• 1 orange bell pepper - diced
• 1 shallot - minced
• 2 medium tomatoes - seeded and then diced
• 1/2 English cucumber - peeled, quartered, seeded and diced - should yield 1 cup

Dressing:

• 1/8 cup red wine vinegar
• 1/8 cup lime juice
• 1/4 cup olive oil
• 1/4 tsp table salt
• 1/8 black pepper

Enjoy!

Blessed be... and happy cooking!

Asian Cucumber Salad

 Adapted from a recipe on Love Bakes Good Cakes to be more diabetic friendly.

Here's another tasty option for cucumbers. It makes for a great side salad to accompany Asian dishes, or if you want a stand-alone meal, consider adding cooked shrimp as a protein. Enjoy!

Ingredients:

• 1/2 cup rice vinegar
• Monk Fruit sweetener to taste (1 packet should do)
• 1 tablespoon sesame oil
• 1 tablespoon soy sauce
• 1 tablespoon minced garlic
• 1 tablespoon minced fresh ginger root
• 1 tablespoon sesame seeds
• 1 teaspoon red pepper flakes
• 2 cucumbers, halved lengthwise, seeded and sliced
• 1/2 cup red onion, chopped

Preparation:

In a large bowl, whisk together rice vinegar, sugar, sesame oil, soy sauce, garlic, ginger, sesame seeds, and red pepper flakes until well combined.

Add cucumbers and red onion. Mix well. Refrigerate 2 hours before serving.

Blessed be... and happy cooking!

Mr. Mom’s Macaroni & Tuna Salad

This dish was developed during my years as Mr. Mom back in the 1990s in an effort to provide a multi-meal dish that’s not only nutritious, but also really easy to prepare. It is obviously a dish from my pre-diabetes days, but with pasta being in the low GI range, a sensible portion is fine for any diabetic.

Considering the raves this recipe had received at numerous Primary Caregiver Meetings, it’s sure to be a hit with any family excepting those who will only eat peanut butter & jelly, of course!

Serves 8-12

Ingredients:

• 1 lb rotini macaroni - cooked
• 1/3 cup olive oil
• 1/2 cup mayonnaise
• 2 cans tuna in spring water - drained
• 1 large onion - minced           
• 1 tbsp dried parsley flakes
• 15 oz can red kidney beans - drained
• 15 oz can chick peas - drained
• 6 oz black olives (large, pitted) cut in half
• 8 oz canned sliced mushrooms - 2 6.5 oz cans drained
• 2 fresh tomatoes - cut up
• 1 handful leaf parsley - chopped
• black pepper & salt to taste

Preparation:

Cook the macaroni in SALTED water. If the kids start screaming during this process, just ignore them, because the macaroni must be ALDENTE!! After draining the macaroni, spray it with cool water so it won’t cook itself any further. Break apart the tuna in a separate bowl so it'll be easier to mix with macaroni.

Add olive oil, mayonnaise & pepper and mix. If the kids scream now, go take care of them….the critical part is done. Add tuna, onion, dry and fresh parsley and mix.

Next add the mushrooms. The kidney beans, chick peas and olives should be stirred in very carefully, so they don’t break apart. Same thing goes for the tomato. 

If at this point the kids are still screaming, it probably means that they’re hungry, which is ok because your salad is ready.

GO FEED THEM!!!

Blessed be... and happy cooking!

Afghan Salata

A big thank you goes to my friend Sharon Giffin for finding this lovely salad on Diabetes UK. This salad is also known as Salata. This refreshing and colorful tomato, carrot and onion salad is light and crunchy. Enjoy!

Ingredients:

• 2-3 large tomatoes, finely chopped (260g)
• 50g fresh coriander, roughly chopped
• 20g fresh mint, roughly chopped
• 1 lemon, juice and finely grated zest
• 1 tbsp extra-virgin olive oil
• good pinch pepper
• 1 large red onion, finely diced (180g)
• half cucumber, finely diced (160g)
• 2 large carrots, grated (250g)

Preparation:

Add the tomatoes to a bowl with the cilantro (or basil), mint, lemon juice, olive oil and pepper and mix well.

Add the red onion, cucumber and carrot. Mix well and serve.

Recipe tips:

Try with different herbs such as parsley, basil or dill.

Serve with grilled meat, fish, poultry or tofu.

Great as part of a buffet or for a packed lunch.

Blessed be... and happy cooking!

Thai Salad

 Credit for this salad goes to my friend Angela who found it in Grandma's Recipes.

This salad is fresh and vibrant and can be served as a side or as a stand-alone.

It is tasty year-round as well. :-) Enjoy!

Ingredients:

• 4 cups shredded green cabbage
• 2 cups shredded purple cabbage
• 1 cup shredded carrots
• 1/2 cup chopped fresh cilantro
• 1/4 cup chopped unsalted peanuts

For the Peanut Dressing:

• 1/4 cup creamy peanut butter
• 2 tbsp rice vinegar
• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp maple syrup
• 1 tsp grated fresh ginger
• 1 clove garlic - minced
• 1-2 tbsp water - as needed to thin

Preparation:

In a large bowl, combine the shredded green cabbage, purple cabbage, carrots, and cilantro.

In a small bowl or jar, whisk together the peanut butter, rice vinegar, soy sauce, maple syrup, grated ginger, and minced garlic until smooth. Add water, one tablespoon at a time, until the dressing reaches your desired consistency.

Pour the peanut dressing over the cabbage mixture and toss well to combine.

Sprinkle the chopped peanuts over the slaw before serving.

The slaw is best enjoyed immediately or after chilling for a short time. Store any leftovers in an airtight container in the refrigerator for up to 2 days. The slaw may become slightly softer over time.

Blessed be… and happy cooking!

Quinoa Lentil Salad & Lemon Vinaigrette

 Credit for this bright & tasty salad goes to The Sweet Pea Chef.

Lacey Baier, aka The Sweet Pea Chef, put this recipe together after sampling a similar salad on a California family vacation. She describes her delicious version as follows:

"Quinoa is an amazingly healthy addition to this salad because it is packed full of yummy goodness, like protein, fiber, vitamins, and all nine essential amino acids, which most other grains lack. Combined with leafy greens and iron-and-magnesium-rich lentils, this quinoa lentil salad is seriously one of my favorite things to eat right now.  It's so tasty, filling, and good for you."

Ingredients:

For the Quinoa Lentil Salad:

• ½ cup cooked quinoa
• ½ cup cooked lentils
• ¼ cup kale, packed
• ¼ cup cooked garbanzo beans, drained and rinsed
• ¼ cup cucumber, peeled and diced
• ¼ cup carrot, ½ carrot, diced
• ¼ cup grape tomatoes, quartered
• 1 tablespoon red onion, finely diced
• ½ tablespoon raw sunflower seeds

For the Lemon Vinaigrette:

• ½ teaspoon lemon zest
• 2 tablespoon freshly squeezed lemon juice
• 2 teaspoon raw honey
• ½ teaspoon Dijon mustard
• ¼ teaspoon sea salt
• ⅛ teaspoon ground black pepper
• 3 tablespoon olive oil

Preparation: 

If cooking the quinoa and lentils, prepare well ahead and cool.

To prep the kale, remove the leaves from the spine and then break the kale into bite size pieces. Toss the kale with a little olive oil and rub all over the kale, massaging it until the kale reduces in volume and becomes less stiff. (This makes a huge difference in the texture of the kale.)

To make the lemon vinaigrette, combine the freshly squeezed lemon juice, lemon zest, raw honey, dijon mustard, sea salt, ground black pepper, and olive oil in a small mixing bowl, and whisk together until well combined.

To assemble the salad, combine the cooked quinoa, cooked lentils, kale, garbanzo beans, diced cucumber, diced carrot, quartered grape tomatoes, finely diced red onion, and raw sunflower seeds in a large mixing bowl. Toss to combine.

Drizzle over a few tablespoons of the lemon vinaigrette, and toss once more.

For garnish, sprinkle a few more sunflower seeds over the top.

Blessed be... and happy cooking!

Steak Salad with Orange

 Credit for this protein-rich salad goes to the ADA's Diabetes Food Hub

This steak salad with oranges is a refreshing and vibrant dish that combines the rich flavors of flatiron steak with the citrusy sweetness of oranges.

Ingredients:

• 15 oz sirloin steak (sliced into 1/2 inch thick slices, all visible fat removed)

• 2 tbsp olive oil (divided)

• 2 tbsp balsamic vinegar

• 2 cloves garlic (minced)

• 1 tsp dried rosemary

• 1 tsp Kosher Salt

• 1/2 tsp black pepper

• 8 cups baby spinach

• 2 whole oranges (segmented)

• 1/2 small red onion (sliced)

• 1/2 cup shelled edamame

• 1/3 cup balsamic vinegar (for the dressing)

• 1 tbsp Dijon Mustard (for the dressing)

• 1 clove garlic (minced, for the dressing)

• 1 tsp honey (for the dressing)

• 1/4 cup Extra Virgin Olive Oil (for the dressing)

• 1/2 tsp Kosher Salt (for the dressing)

• Crumbled feta and/or crushed walnut as optional garnish

Preparation:

In a bowl, whisk together two tablespoons olive oil, balsamic vinegar, minced garlic, dried rosemary, kosher salt, and black pepper to create the steak marinade.

Place the steak in a shallow dish and pour the marinade over it. Ensure the steak is coated evenly.

Let the steak marinate in the refrigerator for at least 30 minutes.

While the steak marinates, make the dressing. In a small bowl, whisk the balsamic vinegar, mustard, garlic, honey, and seasoning. Continue whisking and slowly add the olive oil and whisk until the dressing is emulsified.

Preheat the grill to high heat and heat the remaining one tablespoon of oil.

Remove the steak from the marinade and cook for approximately 4–5 minutes.

In a large salad bowl, combine spinach, oranges, red onions, and edamame. Drizzle half the dressing on the salad and toss to coat. (Reserve remaining dressing for another use.)

Arrange the steak on top of the salad and add some crumbled feta and/or crushed walnuts for a next level flavor sensation.

Blessed be… and happy cooking!

Squash... 'n' Stuff

Today's dish is brought to you courtesy of The Splendid Table. Interesting flavors for those who enjoy citrus and acidic flavors, but next time I make this I think I'll opt for using it as a party salad. Next day leftovers were really good cold :-)

Ingredients:

• 1 spaghetti squash (3 pounds), halved lengthwise and seeds removed 

• 6 slices turkey bacon 

• 2 tablespoons balsamic vinegar 

• 1 teaspoon fresh lemon juice 

• 1/4 cup extra virgin olive oil 

• 2 tablespoons chopped fresh flat-leaf parsley leaves 

• 1/4 teaspoon kosher or fine sea salt 

• 1/8 teaspoon freshly ground black pepper 

• 1/3 cup pine nuts, toasted 

Preparation:
Looking like a large, pale yellow football with rounded ends, spaghetti squash has a unique texture. When cooked, the pulp comes out in strands as thick and long as spaghetti noodles. Cut in half, the squash can be oven-baked in less than an hour or microwaved in a rapid 15-20 minutes. The long threads of vegetable goodness can then be forked out, topped, garnished, herbed, buttered, or tossed with cheese, nuts, or other vegetables in simple, exorbitant, conservative, or outrageous splendor. Here bacon, pine nuts, and a touch of lemon juice and vinegar produce an ambrosial warm salad.

If oven-baking, preheat the oven to 375°F.

Place the squash, cut sides down, on a baking sheet or microwave-safe dish. Cover and cook until collapsing and soft all the way through, about an hour in the oven, 15-20 minutes in the microwave. Place the bacon alongside the squash on the baking sheet for the last 20 to 25 minutes, or place the slices between 2 paper towels and microwave until crisp, 3 to 4 minutes. (Or just fry up the bacon while toasting the pine nuts) Remove and let cool enough to handle.

Scoop the squash out of its shell and place the strands on a platter. In a small bowl, stir together the vinegar, lemon juice, olive oil, parsley, salt, and pepper. Pour over the squash. Sprinkle the pine nuts and crumble the bacon over the top and toss gently to mix. 

Serve right away or at room temperature. If using the dish as an app, toss everything gently and serve 1/2 - 3/4 cup per person.

Blessed be... and happy cooking!

Creamy Chicken Apple Salad

 Credit for this protein-rich salad goes to the ADA's Diabetes Food Hub

This salad is a low-carb, power-food dynamo. Easy to prepare and packed full of good nutrition—protein from chicken, fiber from the apple, and healthy fat from the walnuts—this is a quick diabetes-friendly recipe that's perfect for lunches and making ahead. Full of flavor and crunch—you won’t believe how easy it is!

Ingredients:

• 2 cups cooked chicken breast (chopped)
• 2 stalks celery (diced)
• 2 green onions (chopped)
• 1 medium Jonagold apple (finely diced)
• 3 tbsp walnuts (chopped)
• 1/4 cup light mayonnaise
• 1/4 cup yogurt (plain, fat-free)
• 1/2 lemon (juiced)
• 1/8 tsp black pepper

Preparation:

In a medium bowl, combine the chicken, celery, green onions, apple, and walnuts

In a small bowl, whisk together the mayonnaise, yogurt, lemon juice and pepper. Pour over the chicken mixture and gently stir to coat.

Serve salad over your choice of lettuce leaves, bread or crackers.

Blessed be… and happy cooking!

Greek Orzo Salad with Feta

Adapted from a recipe found on Skinnytaste.com.

This Greek Orzo Salad is perfect for any outdoor gathering this summer. Your friends and family will delight in the subtle Mediterranean flavors that make this salad bright and fresh. Enjoy!

Ingredients:

• 5 tbsp red wine vinegar
• 4 tbsp lemon juice
• 1/3 cup olive oil
• 1/2 tsp garlic powder
• 1 tsp dried oregano
• 1.5 tsp kosher salt
• 16 oz orzo pasta - whole wheat preferred
• 1/2 cup pitted & halved kalamata olives - plus 2 tbsp brine
• 1/3 cup red onion - diced small
• 3 cups English cucumber - diced small
• 2 cups halved grape tomatoes
• 1 orange bell pepper - diced
• 1/2 cup feta cheese - cubed
• fresh oregano (optional garnish)

Preparation:

Cook the orzo in salted water according to Pkg directions, adding 0ne minute beyond al dente for perfect salad pasta. Drain and rinse under cold water until cool. Also run the pot under cold water. Let the pasta drip dry in the colander for about a minute and then transfer to the cooled pot . Blend in a little olive oil to prevent sticking. 

In a large bowl, combine the dressing ingredients. Add the olives, red onion and brine from the olives and mix to combine. 

Stir in the pasta with the cucumber, tomatoes and bell pepper and toss well. Taste for salt and adjust as needed.

Add the cheese just before ready to serve.

Variations:

For added protein and still vegetarian, add chickpeas. Beef strips, shredded chicken or even shrimp will work well also.

Blessed be… and happy cooking!

 

White Bean Salad - Signature Collection

This fresh and bright white bean salad is another example of a restaurant cook not willing to share a recipe back in 2013. After finishing the bacon wrapped scallops that included this tasty treat I could not stop thinking about it all through dinner. Instead of dessert I ordered a second appetizer and we deconstructed right there at the table.

What follows is my version of a white bean salad inspired by the chef at S&P Oyster Company in Mystic Seaport, CT. I hope you enjoy this as much as Carolyn and I do. :-)

I never did write up the recipe back then, but fortunately I was smart enough to take a group shot of the ingredients I used, so that gave me a place to start.

After studying the old pic it was time to get to work cutting up the ingredients using sizes best I could see in the decade old images and guessing at quantities.

This looked like a pretty good balance so I just put it all together, taking really bad notes along the way. LOL Hey... creativity is not always pretty! :-)

Now that I had my salad it was time to create a proper dressing. I could see from the old picture that lime juice was included, so I immediately went to my Luscious Lemon Vinaigrette recipe for guidance. Trial and error came up with this mix.

My mix really brought it all together to create a fresh, vibrant, flavorful salad than can actually stand alone. And finally, here is the ingredient list I can call my own... Enjoy!

Salad Ingredients:

• +/-3 cups baby spinach - should yield 1.5 cups chopped
• 2 15oz cans white beans - drained and rinsed
• 1 orange bell pepper - diced
• 1 shallot - minced
• 2 medium tomatoes - seeded and then diced
• 1/2 English cucumber - peeled, quartered, seeded and diced - should yield 1 cup

Dressing Ingredients:

• 1/8 cup red wine vinegar
• 1/4 cup olive oil
• 1/8 cup fresh squeezed lime juice
• 1/4 tsp table salt
• 1/8 tsp black pepper

Blessed be... and happy cooking!