INSPIRE SHARE CREATE HEALTHY LOCAL TOGETHER

Category: fresh

Since my last blog post I have attended the National Dietitians of Canada conference, finished my dietetic internship in Prince George, BC, moved to Vancouver, BC and I’m about to start my first “real life” job as a Clinical Dietitian with Fraser Health! It’s been a whirl wind!

I’m excited to be slightly more settled now and back to my blogging. I even have the perfect summer recipe for my first blog post as my new self, fresh strawberry salsa! My twin sister (who I now live a few blocks from) ordered strawberry salsa when we were out the other night. I had never heard of such a thing. It was delicious!

Green-Double-Bean Salad

COMMENT

Well the holidays are over and it’s back to the same old routine. If you are looking for some extra time to relax why not toss this salad together and keep it in the fridge for quick lunches all week!

I have never thought to put green beans in a salad before, but I love them so I was intrigued by this recipe. Also anything with avocado in it must be good right? I once saw someone munching on these string beans raw and had to try it myself —–> YUM! As long as you get fresh, crunchy ones they are a delicious snack.  Green beans are also rich in many vitamins and minerals, including vitamins A, C and K, folate, potassium and manganese.

Add a grain such as barley, kamut, spelt or wheat berries to make this salad even more satisfying.

green-bean-salad

Green-Double-Bean Salad

Modified from Rose Reisman’s Complete Light Kitchen

Ingredients

• 8 oz green beans, chopped into thirds or left whole
• 340mL can corn kernels, drained
• 190z can chickpeas, drained and rinsed
•1 large diced red bell pepper
• 1/2 cup diced red onion
• 1 large diced ripe avocado

Dressing

• 2 tsp lime or lemon zest
• 3 tbsp freshly squeezed lime or lemon juice
• 3 tbsp olive oil
• 1 tsp minced fresh garlic
• 1 tsp minced fresh ginger
• 1 tsp minced jalapeño
• Pinch salt and black pepper
• 1/2 cup chopped fresh cilantro (or basil/parsley)

1. Steam the green beans just until bright green and still crisp, about 3 minutes. Place immediately under cold water and rinse until the beans are no longer warm. Place in a serving bowl.

2. Spray small non-stick skillet with cooking oil and place over medium heat. Sauté corn, stirring frequently, until browned, approximately 8 minutes. Add to the serving bowl, along with the chickpeas, bell pepper, onion and avocado.

3. Whisk the zest, juice, oil, garlic, ginger, jalapeño, salt and pepper together in a small bowl and toss with salad. Chill.

Jicama Salad

1 COMMENT

Jicama (pronounced HIK-ka-ma) is what I like to call a Mexican potato (with half the calories and more than twice the fiber of a potato with skin). It is a crisp, sweet tuber that has been cultivated in South America for centuries, and is popular in Mexican dishes. It can be eaten raw or cooked. I love it raw chopped up into matchsticks and sprinkled with a little cayenne and lime juice. I have also shredded it before and used it to make hashbrowns, sauteed with garlic, onion, tex-mex seasoning and olive oil. They where delicious. It stays slightly crunchy and absorbs all the flavors beautifully.

jicama

Also known as yam bean, jicama can be stored in a cool, dry, dark place for a few weeks. Choose ones smaller than about two fists as they get more tough and fibrous when they get that large. Jicama can be used to replace waterchest nuts in recipes, just add at the end of cooking. They are also great to use in a slaw, and perfect for stirfrys as they add a nice crunchy texture.

Quick word of warning the peel and other plant parts contain rotenene, an organic poison and should be discarded. But the white flesh is perfectly safe for children and adults.

This jicama salad is another one of my favorite ways to enjoy this awesome vegetable. Looking for something else to add to your xmas list? A mandoline makes this salad a breeze. Enjoy!

photo 4

Jicama Salad

Yield: Serves 4.

Modified from simply recipes

-1 large jicama (about 1 1/2 pounds), peeled, then julienned or cubed (easiest to work with if you cut the jicama in half first)
-1/2 red bell pepper,  diced
-1/2 yellow bell pepper, diced
-1/2 green bell pepper, diced
-1/2 cup chopped red onion
-1/2 a large cucumber, seeded, chopped
-2 navel oranges, peel cut away, sliced crosswise, then each round quartered (reserve any juices)
-1/2 cup chopped fresh cilantro
-1/2 avocado chopped
-1/3 cup lime juice
-2-3 Tbsp olive oil
-2-3 tbsp honey
-Pinch of cayenne
-Pinch of paprika
-Salt

1 Toss together the jicama, bell peppers, red onion, cucumber, orange, avocado and cilantro in a large serving bowl. Whisk together lime juice, olive oil, honey and any orange juices and pour over salad. Sprinkle with a pinch of cayenne and paprika. Season with salt. Toss.

2 Let sit a half an hour before serving.



Upbeet

- Formerly known as Apron Strings and Healthy Things -

© 2014 Upbeet. All rights reserved.