Tasty Bites: Bountiful Bean Salad

By Beth V

My next couple of recipes are going to be summer salads that are perfect for making ahead and keeping in the fridge to munch on at family meals or to bring to your next summer potluck picnic. Theses are tried and true recipes that have been raved over and requested again and again.

Today’s recipe is from my sister, Bonnie. It is super-nutritious with beans, corn, mozzarella, tomatoes, scallions, red onion and cilantro all bathed in a delicious homemade balsamic vinaigrette. It is fresh and healthy with a superb combination of flavors. 

First, we are going to make the deliciously simple balsamic vinaigrette. Grab a large jar with a tight-fitting lid and add 1/3 cup balsamic vinegar ( I like Balsamic Vinegar of Modena, inexpensive and found at Wal-Mart and most grocery stores), 2 tablespoons spicy brown or Dijon mustard, ¾ cups oil (more on this in a minute), ½ tsp salt, a couple of shakes of pepper and 1 tablespoon of sugar. The sugar is optional. I think a little extra sweetness adds to the dressing, but feel free to omit it or replace it with Splenda or another substitute. Put the lid on and shake well to combine. Now, a note on the oil - I prefer to use half extra virgin olive oil and half canola oil. The canola has the same types of unsaturated, omega-3 fats as the olive oil. The reason behind this is that the olive oil congeals under refrigeration, so the dressing needs to come to room temperature a bit before it can be shaken up. The addition of the canola oil keeps the dressing from congealing and also reduces the cost of the dressing as a side-benefit. You will use half the dressing in this recipe, use the rest on your favorite salad or store it in the refrigerator for 3 weeks or more for the next time you make this yummy salad.

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Tasty Bites: Cajun Shrimp with Black Bean and Corn Salsa

By Candy, RN (Steele the Day)

Hot and spicy foods are the best! I love to make my own Cajun spice mix because I like the flavors of leaf herbs rather than the ground ones you frequently find in the Cajun spice mix at the store. I love Emeril’s recipe and always keep it in a jar by the stove. You can use it on chicken, fish, seafood, and tofu for a real spicy kick.

This recipe is fresh, light, and a perfect quick dinner. Shrimp is high in cholesterol but low in saturated fat. It is also a good source of niacin, vitamin B12, iron, phosphorus and copper, and a very good source of protein, vitamin D and selenium. I usually buy it in bulk at the “stores with cement floors” as it’s much less expensive than in a regular grocery store.

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