Head of Romaine lettuce, chopped up
Mix together 1pkg frozen sweet corn, 1 can low-sodium black beans, rinsed, ¼ cup cilantro, chopped, 1 TBL cumin, 1 TBL lemon juice, 1 TBL lime juice
Low-fat sour cream
Chopped red pepper
Mix together in a jar:
Juice of 4 limes.
½ cup cilantro
1 TBL honey
¼- ½ cup olive oil
1 TBL vinegar (preferably apple cider vinegar)
Add a Pico de Gallo layer
Eliminate the black beans and top with chicken or shrimp
Quinoa, though technically a seed in the herb category, has traditionally been considered a valuable member of the grain family. A sacred source of strength of the ancient Incas, it is enjoying a new popularity in theUnited States. This dish provides a complete protein and can stand along as a luncheon or light supper entrée.
1 ½ cups quinoa
1 ½ cups cooked black beans, rinsed if canned
1 ½ tablespoons red-wine vinegar
½ cup red onion
¾ cup finely chopped green bell pepper
2 pickled jalapeno chilies, seeded and minced (wear rubber gloves)
¼ cup finely chopped fresh coriander
5 tablespoons fresh lime juice, or to taste
1 teaspoon sale
1 ¼ teaspoons ground cumin, or to taste
1/3 cup olive oil
In a bowl, wash quinoa in at least 5 changes of cold water, rubbing grains and letting them settle before pouring off most the water, until water runs clear and drain in a large fine sieve.
In a saucepan of salted boiling water cook quinoa for 10 minutes.
While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste.
Transfer quinoa to a large bowl and cool. Add beans, red onion, bell pepper, jalapenos, and coriander and toss well.
In a small bowl, whisk together lime juice, salt, and cumin and add oil in a stream, whisking.
Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made one day ahead and chilled, covered. Bring salad to room temperature before serving.
In keeping with its mission to help its communities be the healthiest in America, two educators from Waldo County General Hospital’s Journey to Health lead an adult education class on eating healthier during the winter session of adult education at Belfast Area High School.
There were many different reasons why the students choose that class, including:
• “My husband has diabetes so I wanted to learn to cook healthier.”
2 cups canned low sodium white beans, drained and rinsed
1 tablespoon fresh lemon juice
2 tablespoons sesame seeds
2 tablespoons red wine vinegar
½ teaspoon Dijon mustard
2 tablespoons water
¼ cup chopped fresh basil
¼ cup chopped fresh cilantro
Blend the beans, lemon juice, sesame seeds, vinegar, mustard, and water in a food processor until smooth. Add the basil and cilantro and pulse very briefly.
Makes two servings. 272 calories per serving.
A delicious vegan raw-foods dessert taken from ”Life in Balance” by Meg Wolff.
½ cup Brazil nuts
½ cup of shredded coconut
Chop both in a food processor. Pour in a bowl and set aside for coating.
1 cup Brazil nuts
¾ cup walnuts
1/8 cup dates (about 3 dates)
½ cup dried apricots
1 to 2 tablespoons brown rice syrup
¼ teaspoon vanilla
½ cup shredded coconut
2 tablespoons organic raw cocoa powder
(omit if you’d prefer plain)
Run second set of Brazil nuts, walnuts, dates and apricots through the food processor until evenly chopped. Add Remaining ingredients. Process until combined. Roll into ball, then roll in the coating mix. Serves 12-18. Store in refrigerator.