Corn Black Bean Salad

Corn Black Bean Salad

  • Servings: 20
  • Difficulty: Easy
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Oil and lime based

On a July 4th celebration, a young chef asks the master chef for the recipe for the Corn Black Bean Salad he just had. The master chef gave a revised recipe as the original served 250. This version serves 20 side dishes. If you add an extra protein, it can serve 10 as a main dish.

Ingredients

  • 8-10 corn cooked and shucked
  • 3 large avocado cut in cubes
  • 3-4 limes juiced
  • 1-1/4 cup of cilantro chopped
  • 1 large red onion chopped
  • 2-1/2 cups of black beans (canned rinsed)
  • 4 bell peppers of various colours chopped
  • 1/2 cup olive oil
  • 2 jalapeno peppers chopped finely
  • 1 tsp of smoked paprika
  • 1 tsp of cayenne pepper (optional)
  • salt and pepper to taste

Directions

  1. In a very very large mixing bowl put all ingredients together (I used two large bowls and divided everything evenly)
  2. Refrigerate

Nutrition Per Serving

  • Calories 197
  • Fat 10.5 g
  • Sugar 5.5 g
  • Carbohydrates 25.2 g
  • Protein 5.1 g
  • Fibre 5.6 g

You need to bring something to a large picnic? This is a great option. I’ve changed it up a little. I thought I’d omit the lime juice (didn’t have any handy) and the oil, and put in 1 cup of sour cream instead and that was a success. You can always do both versions by separating the salad into two mixing bowls. Then in one bowl, put half the oil and lime juice mixture, and in the other 1/2 the sour cream. Had leftovers so prepared a chicken breast on the grill and added 3 ounces to 2 cups of the mixture and that made a great meal. You could do this with fish, steak, tofu, anything at all. I can even see a hard boiled egg. Possibilities are endless as long as you can see it, do it. Remember to have fun and make it your own.

Sour cream based

Fresh Spring Rolls

Fresh Spring Rolls

  • Servings: 15
  • Difficulty: Easy
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For those who love Fresh Spring Rolls in rice wrappers, here is an easy recipe to follow and just as good, if not better, than most restaurants, as they are your own design.

Ingredients

  • 1 package of spring roll rice wrappers, found in asian food section of most grocery stores, some are square some are round. Doesn’t matter which.
  • 1 package of vermicelli rice noodles, also found in the same section as spring roll wrappers
  • 2 mangos, peeled and sliced into thin strips
  • 1 large carrot peeled and cut into thin strips (I use the peeler to make very thin slices)
  • 1 large english cucumber, peeled and thinly sliced
  • 1 lb of small, cooked shrimp
  • 1 bunch of mint leaves (fresh)
  • 1 bunch of basil leaves (fresh)
  • 1 bunch of fresh cilantro

Directions

  1. Cook vermicelli noodles in boiling water, as per package instructions, usually 3-5 minutes, drain and rinse with cold water.
  2. Gather all topping ingredients together, including veggies, herbs and cooked shrimp.
  3. Add about 1 inch of water to a large deep dish or pie pan. Place none rice wrapper into the water and let soaker just 10-15 seconds. It should still feel firm as you remove it and lay it on your counter or plate. (It will soften up as you add the filling ingredients, but if you let it soak for too long it will get too soft and start sticking together or rip when you roll it up.
  4. Layer 1-2 slices of each veggie, a few shrimp, a few leaves of each herb and a pinch of noodles on the 1/3 of the wrapper closest to you.
  5. Fold the sides of the spring roll in over the ingredients. Then roll from the closest to you out, sealing everything tightly together.

Nutrition Per Serving

  • Calories 80
  • Fat 0.5 g
  • Sugar 4 g
  • Carbohydrates 18 g
  • Protein 1 g
  • Fibre 1 g

When you place them on your serving platter, make sure they don’t touch. They will stick together. If that is the case, wet your fingers with a little water and gently rub at the two stuck rolls to separate them.

This is a nice cool light appetizer. You can serve with your favourite dipping sauce. A nice peanut butter sauce or a spicy chili sauce. The fun part of this is your filling. I have altered mine with spinach, cooked chicken, crushed peanuts. You can add bean sprouts, sliced avocado for a nice creamy texture, bell peppers, romaine lettuce. The possibilities are endless. They never have to be the same. Remember have fun and make it your own.