Zesty Corn and Black Bean Salsa

Packed with protein, fiber, and fresh flavors, this salsa is a nutritious and delicious! The combination of sweet corn, hearty black beans, and crisp vegetables go perfectly with any mains, tacos, or simply enjoyed with tortilla chips.

Ingredients:

1 cup fresh corn kernels (cooked or grilled)
1 can (15 oz) black beans (rinsed and drained)
1/2 cup diced red bell pepper
1/4 cup chopped red onion
1/4 cup chopped fresh cilantro
2 tablespoons lime juice
1 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon black pepper

Instructions:

In a large bowl, combine fresh corn kernels, black beans, red bell pepper, red onion, and cilantro.

In a separate small bowl, whisk together lime juice, cumin, salt, and black pepper.

Pour the dressing over the corn mixture and toss gently to combine.

Let the salsa sit for 10-15 minutes to allow the flavors to meld before serving.

Enjoy this zesty salsa with tortilla chips or as a topping for and dish.

Creamy White Bean and Herb Dip

A creamy, delicious, refreshing dip that has highlights of lemon and herbs. Great as a dip or used in a wrap or sandwich.

Ingredients :

1 can (15oz) cannellini beans

1/4 cup tahini (best to use a thinner consistency)

3 tbsp lemon juice

1 tsp lemon zest

1/2 tsp salt

1-2 cloves garlic grated or pressed

1 tbsp olive oil

2 tbsp of water if needed

1/4 cup chopped herbs of choice ( dill, basil, parsley, rosemary, or thyme)

Instructions:

In a food processor add drained and rinsed beans, tahini, lemon zest lemon juice, salt, garlic, and olive oil (reserve herbs for later).

Pulse to combine then blend until creamy (scrape down sides as needed) Blend less time if you like a chunkier texture. If you prefer smooth, blend for longer. Add slowly a tbsp of water at a time to thin if needed.

Add your chopped herbs and pulse again to combine.

Taste and adjust flavor as needed. Add more olive oil for creaminess, lemon for tartness, salt, or water to thin. (it will thicken when chilled)

Enjoy immediately, or you can chill. Drizzle olive oil, a squeeze of lemon and sprinkle herbs on top before serving.

Note: If you want to try this without tahini, just add another 1/2 cup of white beans and a touch more lemon, olive oil, garlic etc

Lisa’s Super Salad

Makes 2 servings

Salads, and what yo u dress them with, are full of wonderful, nutritional ingredients that are vital to a healthy body. This recipe is a guide, but think about using up the odds and ends in the fridge. If you don’t have exactly what’s on the list, improvise! You could add some dinner leftovers, a can of chick peas, cooked lentils, nuts, seeds, tofu, tempeh, or beans for a protein punch.

These ingredients are basically the majority of my daily salad base. It is one of the ways you can get in most of your healthy, energizing whole foods daily. The toppings and protein choices may change but it will give you a consistent start to your lunch or dinner planning.

Make extra (keep avocados, onions, tomato’s, and dressing to the side and add in when ready to eat). Leave it in a covered storage bowl for another lunch or meal prep

 Ingredients: 

• 4-6 cups fresh salad greens like romaine, butter lettuce, red-leaf lettuce, arugula, spinach, kale etc …chop it and mix it up! 

• 1/2 avocado, peeled and diced (or use the whole avocado if you like!) 

• 1/2 (or more) tomato, diced OR hand full chopped cherry tomatoes

• 1/2 medium cucumber, chopped into bite-size pieces

• Handful or two of shredded red and green cabbage (about ½-1 cup) 

• 1/2 carrot, chopped or grated

• 3-4 chopped fresh basil sprigs

• 1-2 celery stalks chopped

• 4-5 chopped fresh cilantro sprigs

• ¼-1/2 cup chopped red onion or scallions

• Micro greens and or sprouts of your choice ( I love crunchy pea sprouts) 

• 1 teaspoon hemp seeds (optional) 

• 2 tablespoons toasted sunflower seeds or almonds (spread on a baking sheet and roast at 300 for just a few minutes, they toast fast so keep an eye on them!) OR use them raw.

To Prepare:

• Get a big salad bowl with lots of room. Add the lettuce, arugula, kale, tomato, and cucumber, celery, and whatever other veggies you’re playing with.

• Top with the micro greens, sprouts, avocado, carrot shavings, and herbs.

• Sprinkle with the seeds and nuts.

• Lightly salt & pepper if you like.

• Add in all your goodies (Plant Protein source, grains or other veg) Drizzle the dressing directly onto the salad and toss. Your super salad is ready for you!