Black Bean Salad Lunch Plate

Whenever I make Tabbouleh I am sure to make enough to last 3 days. That's about the limit for freshness. It goes so well with so many foods, and as a condiment in sandwiches. I had some left from yesterday, and some black beans left from making the Dark Chocolate Black Bean Bars, so I transformed the latter into a salad, and added the last piece of Ginger Cod. Very tasty, very healthy... high protein, omega 3's, high fiber, high antioxidant!

Black Bean Salad

  • 4 c. cooked organic Black Beans, drained
  • 1/2 c. organic sweet Onion, chopped
  • 1/2 c. organic Cilantro, chopped
  • 1/4 c. organic Mint, chopped
  • 1/2 organic Serrano Chili Pepper chopped (opt.)
  • 2 medium organic Tomatoes, chopped
  • 2 organic Green Onions, chopped
  • 4 Tbs. organic Apple Cider Vinegar (Bragg's is best)
  • 2 Tbs. Lemon Juice
  • 2 Tbs. Flax Seed Oil
  • 1 Tbs. Olive Oil
  • 1 tsp. Sea Salt
  • 1/2 tsp. Cumin or more to taste
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Mix everything together in a large bowl. Taste and adjust seasoning to your taste. I added a sprinkle of black pepper.

My son ate some for a snack right out of the bowl. He's my gourmet, finicky food critic.  :)

~ Bon Apetit! ♥

Parks and Cool Hot-Weather Recipes

Our city has 4 lovely public parks, each with its own unique character and attractions.  Our family is large..( 2 of my siblings live within a mile of me) so between our 9 children and their significant others, and children we're about 28 people. When we all get together it's often outdoors!

Being blessed with a family of excellent cooks, potlucks have less to do with luck and more with certainty! The certainty of tasty dishes from everyone.

Regular Cast of Characters

These appear at most every picnic event we hold:

  1. Authentic Homemade Hummus
  2. Tabbouleh  or Fattoush
  3. Marinated Chicken Kabobs for grilling
  4. Kafta for grilling
  5. Baked Beans

Below are 3 additional Summertime Recipes for your files.  I chose ones that don't take a lot of prep, and that are full of the Fantastic Foods you want to incorporate into your daily diet.

Quinoa and Mango Salad

This recipe can be made several hours before and refrigerated. Take it out of the refrigerator about 30 minutes before serving.

Mango Quinoa salad
Mango Quinoa salad
  • 2 c. brewed Green Tea
  • 1 c. uncooked Quinoa
  • 1 c. Mango,  cut into small chunks (not too ripe to cut back on sugar content)
  • 1/2 c. sliced organic Green Onion
  • 2 Tbs. dried Cherries, chopped (opt.)
  • 2 Tbs. organic Parsley, chopped
  • 1/4 c. extra virgin organic Olive Oil
  • 1 Tbs. Apple Cider Vinegar (I recommend Bragg's organic)
  • 1 tsp. Dijon Mustard
  • 1/2 tsp. Sea Salt
  • 1/8 tsp. Black Pepper

Combine tea and quinoa in a medium saucepan, and bring to a boil. Reduce heat, and simmer, covered, for 10 minutes. Remove from heat and let stand for 15 minutes. Then transfer to a large bowl.

Add mango, onion, cherries and parsley and mix well.

Combine liquid ingredients with spices and whisk until blended. Pour over quinoa, and mix.

This makes about 8 servings.

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Tropical Chicken Macadamia Salad

Spicy Vinaigrette

Combine the following in blender, adjusting seasoning as preferred:

tropical Chicken salad
tropical Chicken salad
  • scant 1/4 c. organic E.V Olive Oil
  • 1/4 c. Red Wine Vinegar
  • 2 Tbs. Worcestershire Sauce
  • 1 Tbs. Cayenne sauce
  • 2 tsp. Curry Powder
  • 2 tsp. Stevia
  • 2 Cloves Garlic, minced
  • 1/4 tsp. Sea Salt
  • 1/8 tsp. Black Pepper

Reserve 1/2 c. of dressing.

Chicken Salad

  • 1 lb. boneless, skinless organic free-range Chicken Breasts
  • 8 c. rinsed and torn Watercress and Boston or Green Leaf organic Lettuce
  • 1/4 c. coarsely chopped unsalted Macadamia Nuts
  • 1/2 c. shredded organic Coconut, toasted
  • 1 Tbs. organic Red Bell Pepper, diced (opt.)

Place chicken in large resealable plastic food storage bag.  Pour remaining dressing over chicken. Seal bag, and marinate in the refrigerator for 30 minutes.

Heat oven to broil, or prepare barbecue grill. 

chicken-1379373_1280.jpg

Remove chicken from marinade. Grill or Broil 10 - 15 minutes or until center is no longer pink (165º F).  Arrange greens on a platter. Slice chicken breasts and arrange over greens. Tops with nuts, coconut and bell pepper. Serve with reserved dressing.

Makes about 4 servings.

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Egg White Salad

This high protein salad has less than 2g. of fat per serving, and a whopping 11 g. of protein.

  • 6 Hi Omega-3 hard-boiled Egg whites, chilled and chopped
  • 1/2 c. chopped organic Celery
  • 1/4 c. chopped organic Red Onion
  • 1 Tbs. chopped dill or sweet organic Pickles
  • 2 Tbs. chopped organic Parsley
  • 3 Tbs. Vegenaise
  • 1 tsp. Dijon Mustard
  • 1 tsp. organic Lime Juice
  • 1/2 tsp. organic Lemon Juice
  • 1/8 tsp. Sea Salt
  • 1/8 tsp. Black Pepper
  • 1/4 tsp. Cayenne (opt.)

Mix dry ingredients in a medium size bowl.

Mix dressing ingredients in small bowl, whisking till blended.  Pour over egg mixture.  Chill for 30 minutes.

Serve on lettuce leaves, whole grain crackers or on Gluten Free or Whole Grain organic bread.

~ Bon Apetit!

Tabbouleh - Authentic Recipe

tabboulehTabbouleh has become a popular offering in restaurants and grocery stores across the U.S.  Most of what is passed as Tabbouleh is someone's own version of the Lebanese classic.  It either has too much bulgur wheat or includes spices that are not in authentic Tabbouleh. Havng grown up in Lebanon, I wanted to share this easy to make, nutritious and delicious salad with you.  This recipe has just the right balance of flavors. It can be a side or a meal in itself.

Authentic Lebanese Tabbouleh

Serves 6-8

2 bunches organic Italian parsley, chopped fine 1 bunch organic mint, chopped fine 6 organic green onions, chopped 2 c. chopped ripe organic tomatoes 1/4 c. fine whole wheat Bulgur, soaked in 1/2 c. warm water * 1/3 c. lemon juice 1/4 c. virgin olive oil 1 tsp. Sea Salt or to taste

Soak the bulgur wheat for 10 minutes, until it is no longer crunchy.  If you're using a coarser bulgur grain, soak a little longer.

Mix vegetables in a large bowl. Squeeze the bulgur wheat by the handful and add to veggies. Do not mix in yet. Pour the lemon juice over the bulgur wheat in the bowl, then add the olive oil and salt, and mix well. That's it...!

If you want to eat this salad as the locals do, then have some fresh organic lettuce or cabbage leaves on hand.  Fill with Tabbouleh and enjoy.

Note: The dressing is usually added to the Tabbouleh veggies 20 minutes before serving. It will keep covered in the refrigerator for 1-2 days.

* To make a gluten free version, substitute quinoa or bran flakes for the bulgur.

P.S. Sometimes I add finely chopped radish to the salad... don't tell my relatives!