British Virgin Islands Shrimp Salad

Caribbean islands with British roots have a significant Indian influence, as the intercourse of empire might suggest. Hence, this salad, whilst staunchly Caribbean, also offers the mellow spice of curry.

Jalapeno and garlic add a more substantial flavoring. But allowing the basic spices to marinate for a few moments permits the flavors to blend and mellow.  A most excellent, healthy, and nutritious repast.

Ingredients


2 cloves garlic, minced

1/2 medium red onion, chopped
1/2 small red pepper, chopped

1 tsp curry powder

1 jalapeno, seeds removed, diced fine


Juice of 2 limes

2 Tbs extra virgin olive oil


Fresh ground black pepper to taste

1 lb cooked shrimp, peeled and deveined, coarsely chopped

1 avocado, peeled and diced

1 large, ripe tomato, diced


2 Tbs chopped cilantro




Method


In a large bowl combine garlic, red onion, red pepper, curry powder, jalapeno, lime juice, olive oil, and ground pepper. Stir and let ingredients marinate at least 5 minutes to allow the flavors to blend.

Add the chopped shrimp, avocado, and tomato. Combine all the ingredients together and gently toss. Top with cilantro and give a final toss.

Serves four as an appetizer or two as an entrée. A wonderful, fresh meal!

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.

Insalata Siciliana di Ceci e Tonno

Insalata Siciliana di Ceci e Tonno

(Sicilian Chickpea and Tuna Salad)

Sicily is the crossroads of many cultures. The island has been invaded by the Greeks, Romans, Spaniards, and others. But notably, by the Arabs.

Sicilian culture and cuisine has incorporated significant Arab influences. Cumin, for instance, is used traditionally in Sicily but not elsewhere in Europe. That came from the Arabs. In addition, the Mediterranean yields a rich harvest of seafood, tuna of which is king. The hot, sun-baked land produces a variety of fruits, vegetables, and spices.

From all of these, this humble recipe is offered. Peasant food, but at the rich end of the scale, it would be prepared for feasts and celebrations. Very healthy and nutritious, it would nourish the fisherman and farmers responsible for its components. It may be prepared rapidemente e semplicemente (quickly and easily).

While made with fresh ingredients in the old country, we will work with canned goods which result in a surprisingly good variation.

Ingredients:

2 (15 oz.) cans Garbanzo beans (chick peas), drained

2 (5 oz.) cans Albacore tuna in water or oil, pressed and drained

4 scallions (green onions), white parts and 4 inches of green tops chopped

¼ red onion, chopped

½ red bell pepper, seeds and ribs removed, chopped

1 Roma (plum) tomato, chopped

Juice of 1 lemon, seeds strained out

2 garlic cloves, minced

½ tsp. ground cumin (best if freshly ground from seed)

¼ tsp. ground turmeric

1/8 tsp. cayenne pepper (or more to taste)

Freshly ground black pepper to taste

¼ cup extra virgin olive oil, more if needed

Note that we have added no salt. The canned chickpeas and tuna typically contain all the salt we will want.

Mix all ingredients well. Allow flavors to blend at room temperature for 30 minutes. Add additional olive oil if needed to moisten.

Stir well and serve with freshly toasted garlic bread and a good dry red wine. Yum.

Whole-wheat pasta dinner salad

Fresh vegetables and whole grains, with the nutrients and fiber that they provide, are rightfully promoted as central to a healthful diet.  Combine whole wheat pasta with baby spinach and you’ve got a real winner.

This quick, easy, dinner salad is delicious, nutritious, and simple to prepare.   No excuses!

The recipe provides a large, wholesome dinner for four.  It may easily be halved.

Ingredients, salad:

¾ pound whole wheat pasta – rotini, fusilli,  or other small shapes

½ cup coarsely chopped walnuts

6 oz. crumbled feta cheese

¼ large red onion, chopped (approx. ½ cup)

½ sweet red pepper, chopped

2 plum tomatoes, chopped

6 oz. package fresh baby spinach, rinsed and spun dry

Salt and freshly ground black pepper to taste

Ingredients, dressing:

3 Tbs. EVOO

3 Tbs. red wine vinegar

1 tsp. Dijon mustard

Method:

Cook the pasta according to package directions  Drain, rinse under cold water, place in a large bowl with other salad ingredients.

Prepare dressing, whisk ingredients until well mixed, pour over salad and toss thoroughly.

This salad serves four hungry adults – may easily be halved.

Buon appetito! 

Balela – chick pea and black bean salad

A quick, simple, and nutritious salad, Balela is a Middle Eastern salad with chick peas, black beans, parsley, and spices. There are variations that use mint and other flavorings, but this one is pretty basic. Feel free to experiment. The salad is very healthy with plenty of protein and fiber from the beans. Serve with good rough peasant bread and red wine. Boun appetitio!

 

 

Ingredients

1 - 15 oz. can garbanzo beans (chick peas), drained

1 - 15 oz can black beans, drained

2 - ripe tomatoes, chopped

½ chopped red onion

½ sweet red pepper, seeded and chopped

1 clove garlic, minced fine

1 tsp. fresh ground cumin

3 TBS extra virgin olive oil

Juice of one lemon (or 2 tbs. of bottled lemon juice)

½ cup chopped fresh flat leaf (Italian) parsley

Salt and fresh coarse ground black pepper to taste

Method

Combine all ingredients, mix well. Allow flavors to mingle for 15-30 minutes. Serve at room temperature.

Serves four as a side dish, two as a main course.  May be easily doubled.

Note: best served at room temperature but will keep for days in the refrigerator.