Cinco de Mayo part dos

I decided to to post all the recipes on separate posts....rock on.

15-Minute Black Bean Salad

Prep and Cook Time: 15 minutes

Ingredients:

·                         ½ cup minced onion                                   

·                         2 medium cloves garlic, pressed

·                         2 cup black beans or 1 15 oz can (without BPA), drained and rinsed

·                         1 cup frozen corn, thawed

·                         8 cherry tomatoes, quartered

·                         ½ cup diced red bell pepper

·                         2 TBS pumpkin seeds, coarsely chopped (I didn't add this, because I didn't have them)

·                         1/4 cup chopped fresh cilantro

·                         2 TBS extra virgin olive oil

·                         3 TBS fresh lemon juice

·                         salt and black pepper to taste

Directions:

1. Mince onions and press garlic and let sit for at least 5 minutes to bring out their health-promoting benefits.
2. Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile.

Serves 4

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In-Depth Nutritional Profile for 15-Minute Black Bean Salad

Healthy Food Tip

The Latest News About Black Beans

Black beans could not be more succinctly and descriptively named. They are commonly referred to as turtle beans, probably in reference to their shiny, dark, shell-like appearance. With a rich flavor that has been compared to mushrooms, black beans have a velvety texture while holding their shape well during cooking.

Black beans are actually a variety of the common bean (Phaseolus vulgaris) and belong to the popular legume family of plants. Black beans share many characteristics with their fellow bean family members, including red (kidney) beans, white (navy) beans, yellow beans, pinto (mottled) beans, pink beans, and anasazi beans.

What's New and Beneficial About Black Beans

·                         Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas. It has been shown to be the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. By delivering a greater amount of IF to the colon, black beans are able to help support this lower part of our digestive tract. Lowered colon cancer risk that is associated with black bean intake in some research studies may be related to the outstanding IF content of this legume.

·                         The soaking of black beans in water has always found fairly widespread support in food science research as a way of improving overall black bean benefits. Yet, the discarding of the bean soaking water has been a topic of considerable controversy. A recent study that may help put this controversy to rest looked at many different advantages and disadvantages of tossing out the water used to soak beans. It found that the advantages clearly outweigh the disadvantages. On the advantage side of things, getting rid of the soaking water also means getting rid of some of the phytates and tannins that can lower nutrient availability. It also means reducing flatulence-related substances like raffinose (up to 33% removed along with the soaking water) and stachyose (up to 20% removed). A final advantage was the retention of resistant starch. While some of the total carbohydrate content in the black beans was lost along with the discarding of the soaking water, the amount of resistant starch remained unchanged. (Resistant starch is a type of carb that will typically make its way all the way down to the large intestine without being digested. Once it arrives in the large intestine, it can help support the growth of desirable bacteria in that area of the digestive tract.) On the disadvantage side of things was that 15% of total phenols were lost, we actually don't think that that is an amount that is of concern. There was a slight loss of some additional phytonutrients as well as minerals. When adding up all of their findings, the researchers concluded that the many advantages of discarding bean soaking water clearly outweighed the disadvantages and then made this recommendation a firm part of their research conclusions.

·                         We tend to think about brightly colored fruits and vegetables as our best source of phytonutrients, but recent research has recognized black beans as a strong contender in phytonutrient benefits. The seed coat of the black bean (the outermost part that we recognize as the bean's surface) is an outstanding source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin. These three anthocyanins are primarily responsible for the rich black color that we see on the bean surface. Kaempferol and quercetin are additional flavonoids provided by this legume. Also contained in black beans are hydroxycinnamic acids including ferulic, sinapic, and chlorogenic acid, as well as numerous triterpenoids.

·                         In Brazil, a country that, along with India, grows more black beans than any country in the world, beans have been given an exclusive place on the Brazilian Food Pyramid. In other words, beans are recommended as their own unique food group! The country's 2006 Food Guide for the Brazilian Population recommends that beans be consumed at least once every day. That recommendation is actually quite close to the Dietary Guidelines for Americans, which establish 3 cups of cooked legumes per week, or 1/2 cup serving six days per week, as the minimum desired amount. Recent research linking bean intake to lower risk of type 2 diabetes, many types of cardiovascular disease, and several types of cancer was one of the key factors used by the Brazilian government and the U.S. government in establishing their bean intake recommendations.

Cinco (or actually Seis) de Mayo featuring: Salsa, Black Bean salad and Sopapilla Cheesecake

So, I had some end of the year parties to attend, and my own continued attempt at healthy, satisfying meals, so I made things both good for you to keep, and terrible, but delicious to take to parties.  :)  There is a restaurant here in town that makes salsa fresh at your table, and it is so good, and I crave it, so I have been attempting to copycat it, and I think I am really, really close!!!  With the black beans, I have created the recipe from black bean salad from World's Healthiest Foods, and I am adding some of the awesome benefits they have listed.  Finally, thanks to a friend, who shared this recipe on Facebook Sopapilla Cheesecake Pie, the combination of flavors....cheesecake and sugar....cinnamon, butter and sugar....(notice the running theme...dairy fat and sugar....) smells amazing and I am betting tastes super amazing!!!!  So party it up!!!!  Adios!!

                                                                    

Sara’s CopyCat Guadalajara Grill Salsa

 

12 oz canned plum tomatoes, and juice, diced up, or smashed up ( love, love LOVE, Trader Joes)

½ small sweet onion chopped

1/8 cup cilantro, chopped (or more…I like more)

I also added a little bit of fresh oregano and thyme from my garden

3 garlic cloves minced

2 dashes cumin

¼ tsp salt

1-2 (maybe 3 or 4)  chipotle in adobo, chopped

1 key lime juiced.

And because I had it in my garden, a small amount of fresh oregano and thyme

Small pinch of hot chipotle powder (found at Sunflower)

Mix together and test frequently, because it is pretty, tasty good!  

Easter Fruit Tart

My sister made the suggestion I make this for Easter.  Good idea!!  Fresh and fruity!!  and you can't beat Paula Dean for desserts! So here is my Easter offering to you all.  Good eats!!

 Paula’s Fresh Fruit Tart

Ingredients

Crust:

1/2 cup confectioners' sugar

1 1/2 cups all-purpose flour

1 1/2 sticks unsalted butter, softened and sliced

Filling:

1 (8-ounce) package cream cheese, softened

1/2 cup granulated sugar

1 teaspoon vanilla extract

Topping:

Fresh strawberries, kiwi slices, blueberries, raspberries

Glaze:

1 (6-ounce) can frozen limeade concentrate, thawed

1 tablespoon cornstarch

1 tablespoon fresh lime juice

1/4 cup granulated sugar

Whipped cream, for garnish

Directions

Preheat the oven to 350 degrees F.

For the crust: In a food processor, combine the confectioners' sugar, flour, and butter, and process until the mixture forms a ball. With your fingers, press the dough into a 12-inch tart pan with a removable bottom, taking care to push the crust into the indentations in the sides. Pat until the crust is even. Bake for 10 to 12 minutes, until very lightly browned. Set aside to cool.

For the filling and topping: Beat the cream cheese, sugar, and vanilla together until smooth. Spread over the cooled crust. Cut the strawberries into 1/4-inch slices and arrange around the edge of the crust. For the next circle, use kiwi slices. Add another circle of strawberries, filling in any spaces with blueberries. Cluster the raspberries in the center of the tart.

For the glaze: Combine the limeade, cornstarch, lime juice, and sugar in a small saucepan and cook over medium heat until clear and thick, about 2 minutes. Let cool. With a pastry brush, glaze the entire tart. You will not use all of the glaze.

Keep the tart in the refrigerator. Remove about 15 minutes before serving. Slice into 8 wedges and serve with a dollop of whipped cream.

The Comfort of Tomato Soup

I took a long, hard hike this morning, and all I wanted at the end (besides a hot shower) was tomato soup.  I love Campbell's tomato soup, but felt like making some homemade.  After going to my neighborhood parents house and not finding tomato paste, I went over to neighborhood Walmart.  I really didn't want to shop, I was tired and looked like a homeless person, but away I went.  The ingredients are simple, and it takes no time at all.  Be careful with the garlic salt, it can be too strong if you use too much.  Enjoy some warm, deliciousness!  

Easy Homemade Tomato Soup

 

1 15 oz can tomato sauce

1 6 oz can tomato paste

1 cup water

2 cups milk

½ tsp garlic salt

2 ½ Tbsp sugar

¼ tsp salt (or to taste)

Put all ingredients in a soup pot and simmer together.  Serve nice and hot topped with crackers and cheese!!! (or whatever topping you like)

Myriel's Four Bean Baked Beans

My mom's cousin Myriel, was a wonderful cook, who introduced a lot of recipes into our family.  This is my favorite.  I love the different beans that go into it, and the sweetness and many flavors.  It is just soooo good.  I added a little bit of molasses to the mix, because, I love molasses, and it is, um healthy, so go team!  :)  Add this to your next bbq.  I just made it for a bbq with some friends, and while I am used to the beans being a hit, this time, my friend Anne's hamburgers won hands down.  She added to some high quality hamburger (from real cows ;)  ) : diced onion, serrano pepper, bread crumbs, garlic powder, salt, pepper and an egg.  We slapped a slice of pepperjack cheese on top, and they were awesome!!!!  So, bbq away!!!

4 Bean Baked Beans

½ lb bacon, cut up, raw  ***I use a full pound, really like maple bacon in this, and cook it before I put it in

1         lb (16oz) can of each: (you can pick any kind of beans you want, these are just suggestions, except pork and beans)

kidney beans(drained)

black beans (drained)

northern beans (drained)

pork and beans, do not drain

ADD:

                1 large chopped onion

                ¼ cup vinegar

                1 cup brown sugar

                1TBS processed mustard

                1 teas. Garlic salt (I use 3 minced garlic cloves)

               **I also add 1 tbsp molasses, and 1 tbsp ketchup

Directions:

                Bake at 350 degrees for 3-31/2 hours or 5 hours at slow in crock pot.

Lemon Meringue...the taste of sunshine!

Lemon Meringue, sweet and tangy sunshine...makes me happy!!  Especially since I add a little bit of extra lemon zest, and by a little, I mean a lot.  One of my favorite lemon meringue stories comes from a friend, who told me a time a friend had made him lemon meringue pie, but had never made before, and was a beginning cook.  She read that it needed lemon zest, and  cut up the lemon rind into pieces and added that to the pie.  So, the pie was a little chunky :)  So, just lightly grate the lemon rind, no chunky pieces!!  Have some sunshine today!!

Lemon Meringue Pie

 

Whisk thoroughly in a medium saucepan:

6 Tbsp cornstarch

1 1/2 cups sugar

1/8 tsp salt

Whisk in, blending well:

1/2 cup strained lemon juice

1 Tbsp lemon rind

½  cups water

Whisk in until no yellow streaks remain:

3 large egg yolks

Add

2 Tbsp butter, cut into small pieces

Add

1 ½ cup boiling water

Stirring constantly with a wooden spoon or rubber spatula, bring the mixture to full boil then  simmer over medium heat for 1 minute.  The filling should be very thick.  Pour the filling into baked pie crust and press a sheet of plastic wrap directly on the surface.  Immediately prepare meringue topping.

Meringue

In a clean, grease-free glass or metal bow, beat on medium speed until foamy:

2 large egg whites

Add and beat until soft but definite peaks form:

¼ heaping tsp cream of tartar

Very gradually beat in:

3 Tbs sugar

Beat on high speed until the peaks are stiff and glossy but not dry.  Beat in:

¼  tsp vanilla

Immediately spread the meringue over hot pie filling, anchoring it at the edge of the crust at all points.  Bake for 10 minutes.

 

Caramelized Onion and Asparagus Quinoa and Honey Teriyaki Stirfry

It was bountiful basket week again!!!  Which means some awesome fruits and vegetables that I get to create with!  yeehaw!  I had been seeing a lot of quinoa recipes, and had been wanting to cook with it again, since it is a super food, as my mom says.  In my basket was 2 beautiful packs of asparagus.  I wanted to create an asparagus and quinoa dish.  This is super simple, but very tasty.  I also created a stirfry with vegetables also, and made a nice honey sauce to go with it, and mixed it with asparagus and onion.  Delicious!

Caramelized Onion

1 1/2 Tbsp butter
1/2 sweet onion, cut into long slices
1 1/2 bunch asparagus, chopped into thirds, with bottom part being thrown away
salt, to taste


1/2 lemon
2 green onions chopped
1 cup quinoa
1 pinch red pepper flakes
dash of salt
1/2-1 chicken bouillon

Melt the butter in a saute pan, over medium heat, add onions, cook until nice and caramelized, brown and sweet.  Add asaparagus, and saute them with the onions.  When almost done, add a dash of salt and squeeze the half lemon in and stir.

To make the quinoa, put 2 cups water, in a pan over medium heat, add 1 cup quinoa,  chicken bouillon, and a pinch of red pepper flakes.  When the water comes to a boil, reduce the heat to low, cover and cook for 12 minutes.

Serve by dividing quinoa into bowls and adding caramelized onions on top of the quinoa.

Honey Teriyaki Stirfry

Sauce
2 Tbsps olive oil
3 Tbsp Teriyaki sauce
3 Tbsp soy sauce
1 Tbsp sweet chili sauce
2 Tbsp honey
2 garlic cloves minced
2 green onions chopped
1/8 tsp chili powder
 boil together

1 tbsp butter
1/2 sweet potato
1 head of broccoli chopped
1/2 bell pepper, chopped
1 carrot, shredded
1/2 pineapple, chopped

Saute together, until cararmelized, add sauce and stirfry together.

Put on top of soba noodles, brown rice or quinoa.