Southwestern Black Bean, Quinoa and Mango Medley

This is great to eat as a side dish or scoop into tortillas for a light, cool lunch or snack.

15-ounce can black beans, no salt added, rinsed and drained

1 c. cooked quinoa (according to package directions)
1 c. fresh or frozen corn

1 small red bell pepper, chopped
1 c. chopped fresh mango

1/4 c. finely chopped red onion
1/2 c. chopped fresh cilantro

1 small jalapeño pepper, seeded and finely diced
juice from 1 medium lemon or lime

1 1/2 tbsp extra virgin olive oil
2 garlic cloves, minced

1/2 tsp ground cumin
1/2 tsp chili powder

1/4 tsp ground turmeric

Mix together the beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeño in a mixing bowl.

Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and turmeric in a small bowl.

Drizzle over the mixture and toss. Refrigerate until ready to serve.

Recipe from


Coconut Creamed Corn

Active Time: 20 min.          Makes: 4 servings, about ½ c. each.

4 ears corn, kernels cut from cob

1 c. coconut milk

¼ tsp. salt

2 Tbsp. chopped fresh cilantro

1 Tbsp. lime juice

¼ tsp. crushed red pepper (optional)

Combine corn kernels, coconut milk and salt in a medium saucepan.  Bring to a boil, then adjust the heat to maintain an active simmer.  Cook, stirring occasionally, until most of the coconut milk has evaporated, 12 to 15 min.  Stir in cilantro, lime juice and crushed red pepper, if using.

Corn and Broccoli Calzones

Serve these veggie-filled turnovers with your favorite marinara sauce for dipping.

1 ½ c. chopped broccoli florets

1 ½ c. fresh corn kernels (about 3 ears)

1 c. shredded mozzarella

2/3 c. ricotta cheese

4 scallions, thinly sliced

¼ c. chopped fresh basil

½ tsp. garlic powder

¼ tsp. salt

¼ tsp. freshly ground pepper

Flour for dusting

20 oz. prepared whole-wheat pizza dough, thawed if frozen

2 tsp. oil

Position racks in the upper and lower thirds of oven; preheat to 475 F.  Coat 2 baking sheets with cooking spray.  Combine broccoli, corn, mozzarella, ricotta, scallions, basil, garlic powder, salt and pepper in a large bowl.  On a lightly floured surface, divide dough into 6 pieces.  Roll each piece into an 8-inch circle.  Place a generous ¾-c. filling on one half of each circle, leaving a 1-inch border of dough.  Brush the border with water and fold the top half over the filling.  Fold the edges over and crimp with a fork to seal.  Make several small slits in the top to vent steam; brush each calzone with oil.  Transfer the calzones to the prepared baking sheets.  Bake the calzones, switching the pans halfway through, until browned on top, about 15 minutes.  Let cool slightly before serving.  Makes 6 calzones.  Eating Well magazine July/August 2007.

Summer Vegetable Crepes

1/3 c. sour cream

½ c. chopped fresh scallions

3 Tbsp. milk

2 tsp. lemon juice

¾ tsp. salt, divided

1 Tbsp. extra-virgin olive oil

2 c. chopped zucchini

1 ¼ c. chopped green beans

1 c. fresh corn kernels

1 c. ricotta cheese

½ c. shredded Monterey Jack cheese

¼ tsp. freshly ground pepper

4   9-inch “ready to use“ crepes (easy to make or can be found near tortillas in store)

Stir sour cream, ¼ c. scallions, milk, lemon juice and ¼ tsp. salt in a small bowl until combined.  Set aside.  Heat oil in a large nonstick skillet over medium-high heat.  Add zucchini, green beans and corn and cook, stirring, until beginning to brown, 6-8 min.  Reduce heat to low; stir in ricotta, Monterey Jack, the remaining ¼ c. scallions, the remaining ½ tsp. salt and pepper.  Cook, stirring gently, until the cheese is melted, 1-2 min.  Remove from the heat.  To roll crepes, place one on a piece of parchment or wax paper (or leave it on the piece of plastic separating the crepes in the package).  Spoon one-fourth of the vegetable-cheese mixture (about ¾ c.) down the center of the crepe.  Use the paper (or plastic) to help you gently roll the crepe around the filling.  Place the crepe seam-side down on a dinner plate.  Repeat with the remaining crepes and filling.  Serve each crepe topped with 2 Tbsps of the reserved sauce and more scallions, if desired.  Taken from Eating Well July/August 2008 issue