Flowfit

As requested from one of our subscribers… here is an updated version of an old pot luck favorite.  Tonight I made a tortilla pie (post to follow tomorrow) for dinner and wanted something to serve on the side.  I had just recieved fresh cilantro and spring onions in my Plan B Box – instant inspiration!  Get out the cumin and lime!  We’re off to Mexico!!

Ali-O Bean Salad:

serves 4-6

• 1 can black beans, drained and rinsed
• 1 tomato, cut up into bite sized chunks
• 1/2 can sliced black olives
• 1 cup edamame (cooked, drained and cooled)
• 1/2 medium sized cucumber, sliced and quartered
• 1 red pepper, chopped into bite sized pieces
• 1 avocado, chopped into bite sized pieces
• handful chopped fresh cilantro
• handful fresh pea shoots
• 4 handfuls fresh spinach (optional)

For dressing:

• 1 tsp cumin powder
• 1/4 cup extra virgin olive oil
• 1/4 cup white wine vinegar
• juice of 1/2 lime
• 1 tbsp agave syrup
• 1/4 cup finely chopped red onion
• 1 tbsp whole grain mustard
• sea salt and fresh cracked black pepper

Combine dressing ingredients in container with lid – I like to use jam jars.  Shake well to combine.

In bowl, combine all other ingredients except pea shoots and baby spinach if using).  Pour dressing over salad mixture, gently combine.  Let sit for 20 minutes to an hour before serving.  Can be stored in airtight container for up to 4 days.

To serve – place on bed of spinach and top with fresh pea shoots.

YUM!!

NOTES – Add fresh shucked corn for a sweet crunch.  Pea shoots can be found in a living pot (I keep mine on my counter) at Goodness Me!

Salad rainbow!

In traditional Greek Salad the veggies are sliced and the feta left whole.  This variation is chunkier, has more peppers and the feta is crumbled.  This is crunchy, juicy goodness in every bite!

Twisted Greek Salad:

Serves 6

• 1 Red pepper
• 1 yellow pepper
• 1 orange pepper
• 1 cucumber
• 1 pint cherry tomatoes
• 1/4 red onion
• 1/2 cup finely chopped parsley
• 1 tsp dried oregano
• 1/4 cup of The BEST ever Lemony Dressing
• 1/2 cup calamata olives (pitted)
• 1/2 cup (crumbled or cubed) Feta cheese (can be omitted for vegan)

Add dried oregano and parsley to dressing.  Mix in and let sit for at least 1/2 hour.

Chop onion and peppers into bite sized pieces.  Slice cucumber lengthwise twice (so it’s in 4 long quarters), then cut into bite sized pieces.  Cut tomatoes in half.  Toss chopped ingredients into a bowl with olives and feta, pour dressing over lot and mix.

YUM!

TIPS – add chickpeas for more substance – and a good dose of protein and fiber, also folate and magnesium.

mild curry flavour - sweetness shines through

Curried Rice Salad

This salad has been in my family for years. I’ve tweaked it and updated it, but to keep it simple, I’ll give you something close to the original that you can play with yourself. I recently made this at a function I catered, and I added pulled roasted chicken and used Burgol in place of the Rice-a-Roni. It was a hit!

• 1 pkg Rice-a-Roni Chicken and Vermicelli
• 2 jars artichoke hearts (marinated in oil – drain, chop and reserve oil)
• 2 stalks celery, chopped
• 1 cup craisins
• 1 can water (sliced) chestnuts, chopped
• 4 chopped green onions
• 1 cup toasted almonds
• 1 can sliced black olives, drained
• ½ cup chopped fresh parsley
• ¼ cup mayonnaise
• 1 tbsp curry powder (more or less to taste)
• salt and pepper to taste

Cook rice according to package directions.

In a large bowl, combine celery, raisins, water chestnuts, onion, parsley and olives.

Mix reserved oil and mayo with curry powder. (I use one of the jars from the artichokes and just shake the dressing)

Once rice is cooked, let cool for about 10 minutes. Mix rice with celery, etc. Pour dressing over top and mix in.

That’s it!!  Easy schmeasy!!  Enjoy!

YUM!

TIPS -
To make with Burgol, replace rice a roni with 2 cups Burgol and 4 cups of chicken stock.