Salads - Double-Post Tuesday

Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's double post deals with salads, and includes Fantastic Fruit Salad and Black Bean and Mango Salad. Enjoy!

ROMAINE SALAD WITH AVOCADO "CAESAR" DRESSING

This comes from Vegetarian Times (July/August 2005 issue, page 58), and begins, "This salad is wonderful as is, but for a delicious variation, try adding roasted corn and roasted red peppers." Serves 6

To view this online, go to https://www.vegetariantimes.com/recipes/romaine-salad-with-avocado-caesar-dressing/.

Ingredients

Avocado "Caesar" Dressing

1 tsp. whole cumin seeds

3 Tbs. fresh lime juice

3 Tbs. extra virgin olive oil

1/4 tsp. Dijon mustard

1 clove garlic, minced

1/2 tsp. salt

1 ripe medium-sized Hass avocado, peeled and pitted

Salad

1 Tbs. olive oil

2 6-inch corn tortillas, cut into strips

12 cups romaine lettuce, torn into bite-sized pieces (bagged or fresh)

1 medium-sized tomato, seeded and diced

Preparation

To make Avocado “Caesar” Dressing: In skillet, toast cumin seeds, stirring often, until fragrant, about 2 minutes. Using spice grinder or mortar and pestle, pulverize; set aside.

Put cumin, lime juice, oil, mustard, garlic, salt, 1/4 cup water and avocado into food processor, and purée until smooth; add water, if needed. Season with pepper and cayenne.

To make Salad: Line plate with paper towel. Heat oil in nonstick skillet over medium heat. Add tortilla strips, and cook, stirring constantly, until crisp and lightly golden, about 2 minutes. Transfer strips to paper towels, and drain. Sprinkle with salt.

Toss lettuce with tomatoes and dressing in large bowl. Transfer mixture to individual plates, and top with tortilla strips.

GREEN BEAN AND CORN SALSA SALAD

This is from the July/August 2007 Vegetarian Times, page 40. It begins, "Fresh corn is so tender, there’s usually no need to cook it before adding to salsas and salads. Use fresh corn as soon after you buy it as possible—the longer it is off the stalk, the starchier and tougher it gets." Makes 4 servings

To view this online, go to https://www.vegetariantimes.com/recipes/green-bean-and-corn-salsa-salad/.

Ingredients

1 lb. green beans, trimmed

4 cups fresh corn kernels (about 4 ears)

1 medium red onion, thinly sliced (about 1-1/2 cups)

1/4 cup olive oil

1/3 cup chopped cilantro

2 Tbs. lemon juice

1/2 jalapeno pepper, finely diced (about 1 Tbs.)

1 Tbs. lemon zest

Preparation

Bring large pot of water to a boil. Cook beans 5 minutes, or until tender.

Drain, and refresh in ice water. When cool, chop beans.

Toss together beans, corn, onion and oil in large bowl. Add cilantro, lemon juice, and jalapeño pepper, and season with salt and pepper. Sprinkle with lemon zest, and serve.

DILLED POTATO-CUCUMBER SALAD

This is from the July/August 2007 Vegetarian Times, page 39. It begins, "Cornichons are crisp pickles made from small gherkin cucumbers. If you can’t find them, simply substitute your favorite pickle, or double the capers used in the recipe." Makes 6 servings

To view this online, go to https://www.vegetariantimes.com/recipes/dilled-potato-cucumber-salad/.

Ingredients

1 lb. new potatoes

1/3 cup creme fraiche or sour cream

6 cornichons, chopped (about 1/4 cup)

2 Tbs. chopped fresh dill

2 tsp. capers, rinsed, drained and chopped

1 seedless cucumber, thinly sliced (about 2 cups)

Preparation

Cover potatoes with cold water in pot, and bring to a boil. Add pinch of salt, reduce heat to medium, and cook 20 minutes, or until tender.

Meanwhile, combine crème fraîche, cornichons, dill and capers in bowl.

Drain potatoes, slice in half, and return to pot. Warm over medium heat 1 to 2 minutes, to dry out slightly.

Toss potatoes and cucumber with crème fraîche mixture. Season with salt and pepper, and serve.

FANTASTIC FRUIT SALAD

This comes from MyDailyMoment, and begins, “This refreshing fruit salad is delicious to the core, and if an apple a day keeps the doctor away, this will surely do the trick! No matter how you slice it, you're sure to be satisfied with healthy treat.”

Makes 4 servings.

View this online at https://www.mydailymoment.com/recipes/fantastic_fruit_salad.php.

Ingredients

1 red apple, cored and chopped

1 Granny Smith apple, cored and chopped

1 nectarine, pitted and sliced

2 celery stalks, chopped

1/2 cup(s) dried cranberries

1/2 cup(s) chopped walnuts

1 (8 oz.) container, nonfat lemon yogurt

Directions

In a large bowl, combine red apple, Granny Smith apple, nectarine, celery, dried cranberries, and walnuts. Mix in yogurt. Chill until ready to serve.

BLACK BEAN AND MANGO SALAD

This is from Jolinda Hackett on The Spruce Eats. She wrote, "Black beans and mangoes combine with fresh bell pepper, fresh jalapeno peppers and fresh cilantro in this simple vegetarian, vegan, high-protein, and gluten-free bean salad recipe. The flavors are simple yet powerful, and the combination is quite tasty.

"This black bean and mango salad recipe is vegetarian, vegan and gluten-free, and, with just one tablespoon of olive oil divided among four servings, it's also relatively low in fat. With less than 200 calories per serving, this bean salad also qualifies as a low-calorie recipe."

Prep Time: 10 minutes; Cook Time: 0 minutes; Total Time: 10 minutes; Makes 4 servings

To view this online, go to https://www.thespruceeats.com/black-bean-and-mango-salad-recipe-3378314.

Ingredients

1 (15.8-ounce) can black beans (drained and rinsed)

1 cup sweet red, orange, or yellow bell pepper (diced)

6 green onions (thinly sliced)

1 jalapeno pepper (seeded and minced) or hot sauce to taste

1/4 cup cilantro leaves (chopped)

1/4 cup fresh lime juice

1 tablespoon olive oil

2 cups mango (diced)

Sea salt or kosher salt (to taste)

Prepartions

Gather the ingredients.

In a large bowl, combine the drained and rinsed black beans, the diced bell pepper, green onions, minced jalapeno pepper, and fresh cilantro.

In a separate small bowl, whisk together the olive oil and lime juice (and the hot sauce if you're using hot sauce instead of fresh jalapeno pepper).

Pour the olive oil and lime juice mixture over the bean mix, and gently toss together until well mixed.

Once the ingredients are well combined, carefully and gently fold in the diced mango and season lightly with sea salt or kosher salt.

You may want to taste, and adjust the seasonings, or add a bit more salt before serving.

Tips

Use sea salt or kosher salt for the best taste, instead of regular table salt. Similarly, use the best quality olive oil you have, and use freshly squeezed lime juice instead of bottled, if possible, for the best flavor.

BELL PEPPER SALAD

Servings: 4

View recipe: http://diabeticgourmet.com/recipes/html/40.shtml

Source: The Diabetic Newsletter

Ingredients

1 medium-sized red bell pepper

1/2 cup creamy garlic dressing

1 medium-sized green bell pepper

1/4 teaspoon black pepper

1 medium-sized yellow bell pepper

2 teaspoons capers, rinsed and drained

Directions

Preheat broiler.

Place bell peppers under broiler and lightly charred, turning to grill all sides.

Remove from broiler to a paper bag. Close bag and set aside.

When peppers cool, peel, core, seed and cut into strips.

Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.

Sprinkle with black pepper.

Garnish with capers and serve warm or chilled.

Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg

Taco Tuesday

It's time for another Taco Tuesday with six vegetarian taco recipes. Check out the Stand 'N Stuff™ Breakfast Tacos, the Cocoa Black Bean Avocado Cream Tacos, and the rest of today's yummy tacos. Enjoy!

CALIFORNIA TACOS

This is from WhirledPeas on AllRecipes. It begins, "These tacos are full of fresh vegetables and lime. They're quick and easy to make and they manage to be both healthy and very budget-friendly!"

Prep Time: 15 minutes; Cook Time: 10 minutes; Total Time: 25 minutes; Servings: 4

To view this online, go to https://www.allrecipes.com/recipe/235121/california-tacos/.

Ingredients

3 tomatoes, seeded and chopped

2 avocados, chopped

1 small onion, chopped

1/4 cup chopped fresh cilantro

2 cloves garlic, minced

1 lime, juiced

2 tablespoons vegetable oil

8 corn tortillas

1 (15 ounce) can black beans, drained and rinsed

1 cup cooked white rice

2 tablespoons chopped fresh cilantro

1 dash green pepper sauce (such as Tabasco®), or to taste (Optional)

Directions

Mix tomatoes, avocados, onion, 1/4 cup cilantro, and garlic together in a bowl. Drizzle lime juice over tomato mixture; toss to coat.

Heat vegetable oil in a skillet over medium heat. Arrange tortillas, 2 at a time, in hot oil; cook until crisp, about 1 minute per side. Remove tortillas using tongs and repeat with remaining tortillas.

Spoon 2 tablespoons black beans and 2 tablespoons cooked rice onto each crisp tortilla; top with tomato mixture. Garnish tacos using remaining 2 tablespoons cilantro and green pepper sauce.

STAND 'N STUFF BREAKFAST TACOS

This is from Old El Paso, and begins, "Tacos for breakfast? Absolutely! The Old El Paso® Stand 'n Stuff soft taco shells make the perfect vessel to hold your breakfast favorites."

Prep Time: 20 minutes; Total Time: 20 minutes; Makes 6 servings

To view this online, go to https://www.oldelpaso.com/recipes/stand-n-stuff-breakfast-tacos.

Ingredients

6 eggs

1/4 cup half-and-half

1/4 teaspoon salt

2 teaspoons butter

1 can (15 oz) Progresso™ black beans, drained, rinsed

4 medium green onions, sliced (1/2 cup)

6 Old El Paso™ Soft Tortilla Bowls

1 cup shredded Cheddar cheese (4 oz)

1/3 cup Old El Paso™ Thick 'n Chunky salsa

1 avocado, pitted, peeled and diced

1/3 cup sour cream

Preparation

In large bowl, beat eggs with whisk. Add half-and-half and salt; beat well. In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook about 7 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist. Gently fold in beans and green onions, stirring to combine.

Heat tortillas as directed on package. Divide egg mixture evenly among tortillas. Top with Toppings. If desired, garnish with dark green tops of green onions.

Expert Tips

Complete this fabulous meal with a delicious fresh fruit salad.

TACOS WITH ROASTED POTATOES, SQUASH AND PEPPERS (RAJAS)

This comes from Martha Rose Shulman in The New York Times cooking e-newsletter. Martha wrote, "You can turn the heat up or down on this taco, depending on your taste for spiciness. Season the potatoes, onions and squash before roasting. A comforting filling that you can heat up or tone down, depending on your taste for spicy. If you like heat, use a preponderance of poblanos and Anaheims for your peppers; if not, use more bell peppers. I season the potatoes, onions and squash with cumin and chili powder before I roast them, and serve the tacos with a cooked salsa ranchera." Yield: Serves 4; Time: 40 minutes.

This was featured in "Vegetarian Taco Night" and can be viewed online here.

Ingredients

1 pound potatoes, such as Yukon golds, cut into 1-inch chunks

Salt to taste

1 teaspoon lightly toasted cumin seeds, ground

1 teaspoon mild chili powder

2 tablespoons extra-virgin olive oil

1/2 pound summer squash, preferably a dense squash like Ronde de Nice, cut into 1-inch chunks

1 medium red onion, cut in half lengthwise and sliced in half-moons

1 pound mixed sweet and hot peppers (such as a mix of poblanos and bell peppers), roasted, peeled, seeded and cut in thin 2-inch strips

8 warm corn tortillas

1 recipe salsa ranchera (without chipotles)

3 ounces goat cheese (about 3/4 cup crumbled)

Preparation

Preheat oven to 425 degrees. Line 2 baking sheets with parchment. Place potatoes on one baking sheet and toss with salt to taste, 3/4 teaspoon each of the ground cumin and chili powder, and 1 tablespoon of the olive oil. Spread in an even layer.

Place squash and onion slices on other parchment-covered baking sheet and toss with the remaining olive oil, salt to taste, cumin and chili powder.

Depending on the size of your oven, roast vegetables together or separately on the middle rack. Roast potatoes for 20 to 25 minutes, stirring after 10 minutes, or until lightly browned and tender all the way through. Remove from oven and transfer to a large bowl. Roast squash and onions for about 15 minutes, stirring after 10 minutes, until tender and lightly colored. Remove from oven and add to bowl with potatoes. Add pepper strips (rajas) and toss together. Season to taste with salt, and add more chili powder if desired. Keep warm.

Spoon filling onto warm tortillas and add a generous spoonful of salsa. Top with goat cheese and serve.

HOMEMADE TORTILLAS

This, as well as the next two recipes (Cocoa Black Bean Avocado Cream Tacos and Banana Chocolate Tacos), are from the May 2016 issue of Runner’s World, and can be found here. This one begins, “Corn tortillas are rich in flavonoids, which help protect against certain cancers.”

Ingredients

2 cups masa harina (corn flour)

1/2 tsp. salt

1 1/2 cups warm tap water

Instructions

In a large bowl, combine masa and salt. Slowly pour the water into the dry ingredients and mix until the dough is just moistened and forms small clumps. Add more water, if needed by the tablespoon, but don’t let dough become too moist. It should feel like play-dough.

Divide dough into 12 golf-ball size balls. Cover with a damp paper towel. Cut a quart-size ziptop plastic bag up both side seams. Place one ball of dough between the plastic sheets and press down firmly with a medium pot or a tortilla press to form a 4 -5” circle about 1/8” thick.

Heat a heavy skillet or griddle over medium and lightly brush with some oil. Cook the tortilla for 1 minute, or until darkened in some spots and the dough looks dry. Flip and cook for 30 seconds more. Transfer to a clean kitchen towel and fold over to keep warm. Repeat with remaining tortillas, brushing the skillet with more oil as needed.

Nutrition Information: Calories per serving: 69; Protein: 2 g; Carbs: 15 g; Fiber: 1 g; Total fat: 1 g; Saturated fat: 0 g; Sodium: 99 mg

COCOA BLACK BEAN AVOCADO CREAM TACOS

This one begins, “Cocoa adds richness to this hunger smashing fiber-rich bean filling. As a giant cousin of the banana, plantain contains twice as much vitamin C to keep your blood pressure from boiling over. The creamy avocado sauce adds a dose of heart-healthy monounsaturated fat.”

Ingredients

2 tsp. canola or grapeseed oil

1 small yellow onion, diced

2 plum (Roma) tomatoes, seeded and diced

1 ripe plantain, lots of black spots on skin, peeled and diced

1 (15 oz.) can black beans, drained and rinsed

2 Tbsp. cocoa powder

1/2 tsp. chili powder

1/2 tsp. ground cumin

1/3 cup chopped cilantro

1/4 cup fresh lime juice (from 1 large lime)

Kosher salt and freshly ground black pepper

1/2 cup sour cream

1/2 avocado

8 small corn tortillas

1 jarred roasted red bell pepper, thinly sliced

1/4 cup toasted pumpkin seeds (pepitas)

Instructions

Heat oil in a large skillet over medium heat. Add onion and cook until softened, 3 minutes. Add tomatoes, plantain, black beans, cocoa powder, chili powder, cumin, 1/4 cup water, and 1/2 tsp. salt and pepper; cook 3 minutes more. Stir in cilantro and 2 Tbsp. lime juice. Season to taste with salt and pepper and remove from heat.

Blend together sour cream, avocado, remaining 2 Tbsp. lime juice and a pinch of salt until smooth.

Top tortillas with beans, red pepper, avocado cream and pumpkin seeds. Serves 4.

Nutrition Information: Calories per serving: 408; Protein: 11 g; Carbs: 59 g; Fiber: 12 g; Sugar: 12 g; Total fat: 16 g; Saturated fat: 5 g; Sodium: 320 mg

BANANA CHOCOLATE TACOS

Chocolate? Bananas? On tacos? Sure, why not? This one is from the May 2016 issue of Runner’s World, and begins, “This taco is a smart dessert choice as research shows dark chocolate can improve brain functioning. Each bite also has the carbs needed to restock your muscles after a spirited run. Plus, ricotta is rich in whey protein to make it easier to build stronger muscles.”

This can be found here.

Ingredients

1 cup part-skim ricotta cheese

2 Tbsp. almond butter

1 Tbsp. maple syrup

1–2 tsp. orange zest

1 tsp. vanilla extract

2 oz. chopped dark chocolate

1/2 tsp. cinnamon

4 small bananas, sliced into 1/2" pieces

4 small (6") whole-wheat tortillas, heated according to package

1/4 cup unsweetened toasted coconut flakes

Instructions

Stir together ricotta, almond butter, syrup, orange zest and vanilla.

Place chocolate in a microwave-safe bowl and heat on high in 20-second intervals, stirring between each interval, until chocolate is melted. Stir in cinnamon.

Spread ricotta mixture on tortillas and top with banana. Drizzle chocolate sauce over top and sprinkle on coconut flakes. Serves 4.

Nutrition Information: Calories per serving: 439; Protein: 14 g; Carbs: 54 g; Fiber: 13 g; Total fat: 20 g; Saturated fat: 9.5 g; Sodium: 342 mg.