Corn Black Bean Salad

Corn Black Bean Salad

  • Servings: 20
  • Difficulty: Easy
  • Print

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.


  • 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


  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

Cajun Shepard’s Pie

Cajun Shepard’s Pie

  • Servings: 4
  • Difficulty: Easy
  • Print

I don’t know about you but I have to change things up every now and then. Shepard’s pie is one of them. I’ve made it standard with mashed potatoes and cream corn, as was always done in my family. I was so bored of having it that way that I used to douse it with ketchup just to change the taste. Well now I’m older and wiser, ok at least older, so I decided to change things up a little. Here is my version of Cajun Shepard’s Pie.


  • 1 lbs lean ground beef
  • 1 large onion chopped
  • 2 large sweet potatoes peeled and cubed
  • 4 cups of spinach chopped
  • 1 tbsp of cajun spices
  • 1 tsp of flour
  • 1/4 cup of water
  • 2 tbsp of Cool Runnings Blackened cajun sauce
  • 1/2 cup of shredded cheddar cheese
  • 1 tsp of oil


  1. Preheat oven to 350
  2. Heat oil over medium heat in a large pan and add chopped onion and cook until tender.
  3. Add ground beef and break up and cook through.
  4. Once cooked add your flour and water and Cajun Sauce and mix thoroughly. You should have a semi thick sauce, If not thick enough add a little flour at a time to consistency of thick gravy.
  5. At the same time cook your sweet potatoes through in boiling water
  6. Once your potatoes are cooked through, drain and mash without adding anything to the potatoes.
  7. Place meat in baking pan 8 x 8.
  8. Top meat with spinach.
  9. Top with mashed sweet potatoes.
  10. Sprinkle cajun spice over top and cover with cheese.
  11. Put in oven for 30 minutes or until cheese is melted.

Nutrition Per Serving

  • Calories 529
  • Sugar 5 g
  • Carbohydrates 19 g
  • Protein 22 g
  • Fibre 3.5 g
  • Fat 40 g

So many things can be done to personalize this. You can sub the veggie. A friend did his with Kale. I’ve done it with Edamame beans. I try to make sure that the veggie is high in fibre. There are different types of cajun spices so you make this spicier if you wish. You can add a little cayenne pepper to this. You can make this with any ground meat, chicken, pork, even go vegetarian and go with Beyond meat (which is just as good). Have fun everyone and make it your own.

Mexican Rice and Bean Casserole

Mexican Rice and Bean Casserole

  • Difficulty: Easy
  • Print

I take recipes and modify them for personal tastes, dietary demands and such. Sometimes it’s just ‘cause I want to have fun with the recipe. That is why I encourage you to modify to your tastes, and remember to try something new.


  • 2 tbsp of vegetable oil
  • 1 cup of water
  • 1 large onion chopped
  • 3 garlic clove minced
  • 2 cups of sliced mushrooms
  • 2 large sweet green peppers chopped
  • 1 large sweet red pepper chopped
  • 1.5 cups of white rice
  • 2 cups of cooked red kidney beans (I prepare my own ahead of time and freeze them, if you use canned make sure to rinse and it would be approximately 1.5 cans of 28 oz/796 ml)
  • 1 can of diced tomatoes 28 oz/796 ml
  • 2 tbsp of chilli powder
  • 1 tbsp of cumin
  • 1 tsp of cayenne pepper (oh, i really added 2 but shush)
  • 1 cup of low-fat shredded low fat mozzarella cheese


  1. In a large dutch oven, heat oil over medium heat. Add onion, garlic, mushrooms and peppers. Stir often until onion is tender about 10 minutes.
  2. Add rice, beans, tomatoes, spices and water, cover and simmer until rice is tender and most of the liquid is absorbed, about 25 minutes.
  3. During that time preheat oven to 350 degrees.
  4. Sprinkle cheese and bake for 15 minutes or so until the cheese melts.

Nutrition Per Serving

  • Calorie 380
  • Fat 6.5 g
  • Carb 64.2 g
  • Sugar 7.3 g
  • Fiber 9.0 g
  • Protein 17.1g

As you see I prefer to cook my own kidney beans, you can soak them overnight and cook them for approximately 90 minutes. I don’t add salt. I rinse them thus giving less gas.

If you are diabetic, this is not a recommended recipe as is, as your carb intake should be 45-60 so this is a little high. But if you interested, I can supply a lower glycemic version with less rice and more kidney beans. Kidney beans can be of help to reduce your sugar spike due to its low carb and high fibre. Just let me know.

Now you have to have a few more veggies with this, I would recommend a nice salad to go with this. I like spicy so I am very generous with cayenne. You can spice it up or down. That’s up to you. Remember to have fun and make it your own.