Posts Tagged ‘salad ingredients’

Tasty Tuesday: Black Bean Dip

Tuesday, February 12th, 2013

In making an effort to get more protein in my diet, I am replacing a favorite snack of chips and salsa with black bean dip and veggies! It is just as yummy as chips and salsa but offers a little extra nutrients, including protein. You will love how easy and delicious this recipe is! I enjoyed a big ol’ scoop of it yesterday along side my infamous kale salad. 🙂


3 cups cooked black beans*

½ cup of salsa

1- sliced jalapeno (or less depending on desired temperature level; be sure to remove seeds unless you like your bean dip extra spicy!)

2-3 diced green onions

½ tsp garlic pepper

1 tsp cumin

1 tsp chili powder

½ tsp salt

4 tbsp water


Cook all ingredients in a sauce pan on medium- low heat for 10 minutes. Add additional water if needed to keep mixture from drying out. Pour into food processor and process until smooth. Serve with chopped veggies such as red pepper, celery, and carrot sticks. Enjoy!

* Directions for cooking with dried beans: Many people shy away from using dried beans because rumor has it they are difficult and time-consuming to prepare. However all that is really involved in preparing dried beans is a pot of boiling water. That’s it! Now there are a few different methods but I prefer the “quick cook method”. Here’s how I do it. First fill a pot with water (no need to measure because you are draining the water anyway).  Then add measured desired amount of beans (1 cup of dried beans = about 2.5 cups of cooked beans) or just dump a bunch pf beans into the pot (what I usually do and then measure after they have cooked). Allow to come to a full boil, then reduce heat and cover. Simmer gently for approximately an hour then test for softness. Drain water and rinse beans before using them. I usually cook a large pot at once so I have some left over to stash in the fridge and/or freezer when throwing together a last minute quick meal.  Dried black beans are waaayyy cheaper than canned and come in more eco-friendly packaging!


Tasty Tuesday: Yummy Greek Salad

Tuesday, January 24th, 2012

A friend of mine who recently had her first baby shared this recipe with me. She is making an effort to incorporate more vegetables in her diet because she knows that eating well is important for a nursing mama. After making it, I decided to share it with other nursing mamas because it is so easy and delicious! When you have a new little baby in your family, it’s especially wonderful to have a fridge full of healthy, yummy foods such as this Greek Salad.


1 and 1/2 cucumbers, peeled and chopped

1 and 1/2 large tomatoes, diced

1/3 of a red onion, diced

1 green pepper, chopped

1/4 cup of olive oil

3 Tablespoons of red wine vinegar

1 tsp of oregano (or more to taste)

salt to taste

Feta cheese (optional)

Kalamata olives (optional)


Mix the vegetables together, add dressing and stir to coat completely. Refrigerate for about 1/2 hour before serving. You can serve it just as is or over a plate of mixed greens. I also mixed it with some leftover cold cooked quinoa for a heartier dish. ENJOY!