Fitness Food and You

Thank you, Iris, for giving me this simple, delicious black bean dish. I loved it hot, cold or room temperature!  This is a great side dish OR you can make it as a vegetarian meal and serve it with brown rice or your favorite grain. 

ingredients

1 onion, finally chopped

2 garlic cloves, minced

1 yellow or red bell pepper, finally chopped

olive oil

1, 15-ounce can black beans, rinsed

1 teaspoon dried oregano

kosher salt

freshly ground pepper or cayenne pepper (optional)

1-2 tablespoons white wine vinegar

directions

Heat olive oil in a large skillet. Add onions, garlic, pepper and sauté for about 5 minutes, or until vegetables are tender. Add rinsed beans. Stir to combine. Season with oregano, salt, freshly ground pepper (or cayenne). Cook for several minutes so that beans are heated through. Add vinegar, stir, and serve.

NOTE: This dish is also delicious served at room temperature.

(This recipe was created by my friend, Iris!)

Every summer, I love ordering a watermelon salad when I am out at a restaurant. It is so delicious and refreshing, that I thought that I should try a recipe at home. This one is a hit! I love the combo of the olives and feta with the watermelon. I soaked the onion in ice water for 10 minutes to take out the bite. Just perfect!

ingredients (serves 12)

1/3 cup extra-virgin olive oil

3 tablespoons fresh lemon juice

2 teaspoons kosher salt

1 teaspoon Tabasco

½ teaspoon freshly ground pepper

One 8-pound seedless watermelon, scooped into balls with a melon baller or cut into 1 ½-inch chunks (10 cups), chilled

½ pound feta cheese, crumbled

1 ¼ cups pitted kalamata olives, coarsely chopped (optional)

1 small sweet onion, cut into ½-inch dice

1 cup coarsely chopped mint leaves

directions

In a large bowl, whisk the oil, lemon juice, salt, Tabasco and pepper. Add the watermelon, feta, olives and onion and toss gently. Garnish with the mint and serve.

(recipe found on http://www.foodandwine.com)

I am growing cucumbers in my vegetable garden and they’re starting to come in! Therefore,  I searched for some new recipes and found this little treasure!! Clean, crispy and light. LOVE!!

ingredients

4 mini cucumbers or 1 English cucumber

¼ teaspoon iodized salt, divided

1 medium carrot, peeled

2 teaspoons mirin

2 teaspoons rice vinegar

1 teaspoon low-sodium soy sauce

½ teaspoon sesame seeds

instructions

Thinly slice cucumber (about ⅛-inch thick) and spread on a cutting board. Sprinkle half the salt onto cucumber slices. Turn slices over and sprinkle the rest of the salt on top.

Let sit for 10 minutes. Use a vegetable peeler to create carrot ribbons.

In a small bowl, whisk together mirin, rice vinegar and soy sauce. Using clean hands, squeeze water out of cucumbers and place slices in a large bowl. Add carrot ribbons. Pour dressing over vegetables, then sprinkle sesame seeds on top.

Cooking note: One teaspoon agave nectar can be substituted for 2 teaspoons mirin.

(recipe found in “Food & Nutrition”, July/August, 2019)

I know I’ve been posting a lot of salads lately but it’s summer time and it’s been hot!! I played around with this salad–I added less dried fruit and more cucumbers. It’s perfect for this warm weather!

ingredients for chive dressing

1 small clove garlic

2 tablespoons Champagne vinegar

1 teaspoon crème fraîche

1 tablespoon honey

1 tablespoon chopped chives

2 tablespoons extra-virgin olive oil

1 pinch sea salt and black pepper, plus more to taste

ingredients for salad

1 Granny Smith apple, chopped

1 Hass avocado, chopped

1 tablespoon freshly squeezed lemon juice

½ English cucumber, chopped

¼ cup chopped pistachios

¼ cup golden raisins

¼ cup crumbled gorgonzola cheese, room temperature

1 pinch salt and black pepper, plus more to taste

2 tablespoons chopped chives, for garnish (optional)

directions

Chive dressing

1. In a blender, add in the garlic, Champagne vinegar, crème fraîche, honey, chives, salt, and pepper. Blend until combined.
2. With the blender still on, through the top, stream in the olive oil. Blend until combined. Taste for salt and pepper. Set aside.

Salad

1. Toss the apple and avocado in the lemon juice so they don’t oxidize. Then, combine all of the ingredients in a bowl and toss with the chive dressing. (You may not have to use all of the dressing.) Season with salt and pepper to taste. Garnish with some chopped chives. This salad can be made up to 3 to 4 hours in advance. If you are making the salad in advance add in the room temperature gorgonzola when you serve the salad.

(Adapted from a recipe found on https://food52.com)