Roasted Sweet Potato and Black Bean Salad

Sweet potatoes and black beans are both well known for their healthy properties. Sweet potatoes have a low glycemic index and are high in protein and fiber.  Black beans even more so. The oil used is heart-healthy extra virgin olive oil (EVOO). There is nothing to dislike about this tasty dish!

The salad is especially versatile. By changing the dressing you change the flair, from southwestern to Italian to Indian or any other cuisine you like. This particular recipe is of the southwestern variety.

Total preparation time about 1 hour, active time about 10 minutes.

Ingredients:

4 medium sweet potatoes, peeled and cubed
1 medium red onion, chopped
2 tablespoons EVOO
2 cans of black beans (15 oz. ea.), drained
1 medium red bell pepper, seeded and chopped small
½ cup (loose pack) chopped fresh cilantro
Salt and freshly ground black pepper to taste*

Dressing:
Juice of 2 medium limes
2 jalapeno peppers, seeds removed
1 garlic clove
2 tablespoons EVOO

Method:

1.    Preheat oven to 400 degrees F.
2.    Place EVOO, cubed sweet potatoes, and chopped onions into a large baking pan and toss to coat evenly with oil. Bake, turning occasionally, 30-40 minutes until sweet potatoes are browned and tender.
3.    Place dressing ingredients in a blender or food processor – blend well.
4.    Combine sweet potato mixture, dressing, and fresh chopped red bell pepper in a serving bowl. Add salt* and pepper to taste, toss well, and top with chopped cilantro.
5.    Serve at room temperature.

To change the personality of this dish, simply change the dressing and/or cilantro. For instance, lemon instead of lime, oregano, and freshly chopped parsley makes it an Italian salad.

Buon appetito!

* There is adequate salt in the black beans that I choose not to add more.

Easy homemade hummus

Hummus is a Mediterranean staple, a dip made from mashed, cooked chickpeas (garbanzo beans), olive oil, garlic, lemon juice, and spices.  Extremely versatile, hummus may be consumed as a dip with toasted pita chips, used as the base of a salad wrap, or simply licked from your fingers. 

Classic hummus also includes tahini, a sesame paste.  You may certainly add that to this recipe, or substitute some sesame oil, but it is fine without either as well.  And instead of cooking the garbanzo beans from scratch, let's just use a can for quick preparation.

Hummus is rich in protein and dietary fiber, easy to prepare, and is tasty to boot.  A hard proposition to beat!

It is so easy to make that you may never buy it again.  Be adventurous with different spices.

Ingredients:

1 can 15 oz. garbanzo beans (chick peas), drained
2-3 tbs. extra virgin olive oil
juice of 1/2 large lemon, squeezed
1 tsp. fresh ground cumin
2 cloves garlic, peeled and crushed
1/4 cup tahini or 1 tsp. sesame oil or neither
Spices to taste (turmeric, hot red pepper, etc.)

Method:

Place drained garbanzo beans in your favorite food processor or blender.  Add all other ingredients.  Blend until pureed and well mixed.

That's it!

Note:  My favorite implement for this purpose is the Girmi TR30.  A small, powerful food processor, the Girmi perfectly contains and blends the ingredients for this dish, and is very easy to clean up.

Gently fried Brussels sprouts

Gently fried sliced Brussels sprouts

Many of us learned early to hate Brussels sprouts. Usually boiled and overcooked either by Mom or the school cafeteria, the result was bland, odoriferous, and just generally unappetizing. This is extremely unfortunate because these tiny cabbages are very nutritious and don’t have to taste like medicine.

Brussels sprouts, in the same family as cabbage and broccoli, top the list of vegetables rich in glucosinolates, a class of phytonutrient known as a cancer preventative.  In addition, studies have shown that Brussels sprouts offers DNA protection (“Inhibition of oxidative DNA damage in vitro by extracts of brussels sprouts”, Institute of Public Health, University of Copenhagen, Denmark, August 2000).  Enough of the health benefits – the main reason to eat them is that they can be really tasty!

Here is the secret… simply slice the sprouts and gently fry in olive oil.  How simple is that?

Ingredients

10 oz. fresh Brussels sprouts (12 -16 sprouts depending on size)

2-3 Tbs. extra virgin olive oil (EVOO)

2 cloves garlic, finely chopped

Freshly ground black pepper to taste

Method

Prepare the Brussels sprouts by rinsing in cold water and allowing to drain.  Slice each sprout thinly cross-wise, discarding the base.

Warm the oil in a skillet over medium-low heat.   Add garlic and fry gently – do not allow to burn or crisp.  Add sliced sprouts, stir to coat with oil, then cover and cook over medium-low heat for 20 minutes or until sprouts are cooked through.  Stir occasionally and remove lid for last few minutes.

That’s all there is to it.  You may add spices if you like – I put a pinch of turmeric, a few hot red pepper flakes, and some black pepper into the EVOO before adding the garlic and sprouts.  I’ve seen other recipes that add a little balsamic vinegar at the end.  Be creative and have fun!

Slicing the sprouts