Corn and Black Bean Salsa

Corn and Black Bean Salsa From Taste of Home Magazine

Corn and Black Bean Salsa
From Taste of Home Magazine

This recipe came from a 2008 Taste of Home Magazine that I have. Here is the same recipe online. I used all the same ingredients, except I substituted frozen corn for canned corn and altered the amounts of the ingredients.

I did use white corn instead of yellow, and in hindsight, yellow corn would have added more color to the salsa.

Whether you use the Taste of Home recipe, my version or your own adaptation, I know you will enjoy it.

 

My family eats it first as a salsa, then added to other meals (eg in a tortilla or on top of pretty much anything!)

Enjoy!

Ingredients
1 cup frozen corn
1 can (15 ounces) black beans, rinsed and drained
1 tomato, seeded and chopped
1/2 cup diced onion
1/4 cup minced fresh cilantro
1/2 jalapeno pepper, seeded and diced (where disposable gloves when handling)
juice of 1 lime
1/4 teaspoon salt
 
Directions

In a medium bowl combine all the ingredients. Serve with tortilla chips (preferably baked).

Green Chile Corn Casserole

Green Chile Corn Casserole Tina's Cocina

Green Chile Corn Casserole
Tina’s Cocina

 

 

This is an easy to prepare and tasty recipe. I have no idea where I got the original recipe or if I just made it up. I know I have altered it as time passed. At any rate, I hope you enjoy it! My family does! :-)

Ingredients
Vegetable cooking spray or cooking oil (for greasing the baking pan)
4 eggs
1/2 cup skim milk
2/3 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon baking powder
1 (4 ounce) can diced green chilies
1 cup frozen corn (defrosted if you have the time or want to use the microwave)
1 cup shredded pepper jack or cheddar cheese
salsa (optional)
 
Directions

Preheat the oven to 350 degrees.

Spray a 10 inch pie pan with a vegetable cooking spray or oil it with some vegetable oil.

Combine in a mixing bowl with a wire whisk the eggs, milk, flour, salt and baking powder. Stir in the green chilies and corn. Then stir in the cheese.

Pour into the prepared baking dish.

Bake uncovered for 30 to 35 minutes or until a toothpick inserted in the middle comes out clean.

Serve with salsa if desired.

Serves 6

Green Chile Corn Casserole Tina's Cocina

Green Chile Corn Casserole
Tina’s Cocina

 

Diet and Health News: March 2014

High Animal Protein Intake Associated with Increased Cancer Risk and Overall Mortality

Researchers from the University of Southern California published this article which showed that diets high in animal protein (> 19% of calories) in those younger than 65 substantially increased the risk of cancer, diabetes and overall mortality compared to those eating a low animal protein diet (<10% of calories). Vegetable sources of protein did not cause an increased risk. Even consuming moderate amounts of protein (10-19% of calories) increased the risk of cancer and dying an early death. The USC press release can be found here. An MSN UK news report can be found here. And the Science Daily report here.

If you want an easy way to calculate what percentage of your food intake for the day is protein, use the Cronometer. It’s free, easy to use and provides you with lots of information on what your diet contains.

Eating Fruits and Vegetables Associated with Healthier Arteries 

Women who ate 8-9 servings of fruits and vegetables a day in their 20s had healthier arteries in their 40s. The press release can be found here and the Science Daily write up here.

Food Allergies May be Outgrown Only to Become More Severe

Research presented at the annual meeting of the American Academy of Allergy, Asthma and Immunology showed that some children who had outgrown their IgE mediated food allergy went on to develop eosinophilic esophagitis (EoE) to the same food. Food Navigator’s write up can be found here. The abstract can be found here.

Frequency of Alcohol Intake Linked to Increased Risk of Stroke Mortality in Men

Researchers at the University of Eastern Finland found that men who consumed alcohol more than twice weekly have more than a three fold increase in stroke mortality compared to non-drinkers. The press release can be found here. Science Daily’s write up can be found here.

A Whole Foods, Plant Based Diet is Best

Researchers at Yale University of Public Health determined that “a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention…..” Their report can be found here. The Atlantic writes about it here.

Black Bean Soft Tacos

Black Bean Soft Tacos

Black Bean Soft Tacos

I found this recipe for black bean soft tacos in a Taste of Home’s Light and Tasty Magazine many years ago. My adaptation leaves out the canned tomatoes, oil and some of the spices.

I am grateful for the many fine recipes from Taste of Home that I have used and adapted over the years.

Make sure you adapt this recipe to suite your own tastes! :-)

Ingredients
2 tablespoons water
3/4 cup chopped onion
1 garlic clove
1 (15 ounce can) black beans, rinsed and drained
1/4 cup diced green chilies
1/2 teaspoon cumin
1/2 teaspoon oregano
1/4 teaspoon salt
4 (6 inch) flour tortillas
shredded lettuce
shredded cheddar cheese
chopped tomatoes
chopped avocado or guacamole
salsa, store bought or homemade
 
Gluten free: Make sure the beans and chilies do not contain gluten. Omit the flour tortillas and use rice tortillas, lettuce leaves or GF corn tortillas.
Vegan: Omit cheese
 
Directions

In a skillet add the water, onion and garlic. Saute on medium low heat until the onion is mostly tender, covering with a lid if desired. Add the beans, green chilies, cumin, oregano and salt and cook until heated through.

Warm the flour tortillas if desired in an oven (wrapped in foil) or in a microwave (wrapped in water dampened paper towels). Spoon the black beans onto the tortillas, top with desired ingredients.

Enjoy!

Makes 3 to 4 servings

Honey Cinnamon Granola

Honey Cinnamon Granola Tina's Cocina

Honey Cinnamon Granola
Tina’s Cocina

I used rolled wheat in this granola instead of rolled oats because some of my family members prefer the wheat. You can use whatever rolled grain you want!

Enjoy!

Ingredients
Dry Ingredients: 
4 cups rolled wheat (1 pound bag)
1 cup chopped dates
1/2-1 cup raisins
1 cup chopped nuts (I used pecans and almonds)
 
Wet Ingredients:
3/4 cup water
1 tablespoon vegetable oil of your choice (I used canola oil)
3/4 cup honey
1/4 cup brown sugar
1/2 teaspoon salt
1/2 teaspoon cinnamon
1 1/2 teaspoons vanilla extract
 
Directions

Preheat the oven to 250 degrees. Lightly grease a jelly roll pan or other large rimmed pan with a vegetable oil spray or oil of your choice.

In a large mixing bowl, stir together the dry ingredients.

In a small saucepan stir together the wet ingredients. Heat on medium heat, stirring occasionally, until the brown sugar is dissolved.

Pour the wet ingredients over the dry ingredients and mix well.

Spread the granola into the greased baking pan.

Bake in the preheated oven for one hour. Stir. Bake for another half hour. Stir. If not as crunchy as you like you can continue baking and stirring, or turn the oven off and leave it in there for awhile. (I left mine in overnight.)

Makes about 8 cups

 
 

Diet and Health News: February 2014

Another study at UCLA links pesticides and Parkinson’s disease

UCLA researchers recently discovered a link between the pesticide benomyl and Parkinson’s disease (PD). The UCLA press release can be found here. The article is published in the Proceedings of the National Academy of Sciences and can be found herePrevious research linked the pesticides ziram, maneb and paraquat to an increased risk of PD.

While the research was on breathing the pesticides, after reading the articles, I will admit I am buying a lot more organic produce!

Vegetarians have lower blood pressure than non-vegetarians

This study published in the JAMA Internal Medicine found that vegetarians have lower blood pressure than non-vegetarians. Time’s report (which includes 7 reasons why vegetarian diets are healthy) can be found here. CNN Health’s report can be found here.

Added sugar consumption increases the risk for CVD mortality

This study published in the JAMA Internal Medicine found that added sugar increases the risk of cardiovascular disease mortality. CNN Health’s report can be found here.

Chili Topped Sweet Potatoes

Chili Topped Sweet Potatoes

Chili Topped Sweet Potatoes
Tina’s Cocina

I first saw this recipe in a Light and Tasty magazine published by Taste of Home.  Here is the original recipe online. I modified it quite a bit to come up with my version. This makes a very colorful and filling main dish.  Enjoy!

Ingredients
Enough orange sweet potatoes (called yams in some stores) to feed 4 people.  Keep in mind that 1 large sweet potato can feed 2 to 4 people.
water or olive oil
1 cup chopped onion
1 minced garlic clove
juice of 1/2 lime
1 tomato, seeded and diced
1/4 cup diced green chilies
1 (15 oz) can black beans, rinsed and drained
1/2 teaspoon cumin
1/2 teaspoon oregano
3/4 teaspoon salt
1 teaspoon chili powder
diced avocado for garnish (optional)
grated cheddar or pepper jack cheese for garnish (optional)
 
Dairy free: Omit cheese
Gluten free: Make sure the beans, canned green chilies and chili powder are gluten free
Low fat: Omit avocado and cheese
Vegan: Omit cheese
 
Directions

Bake or microwave the sweet potatoes. For instructions see this post.

In a large skillet place either a little bit of water or olive oil. Add the onion and garlic and saute until tender. Add the remaining ingredients and heat through.

Serve over the potatoes. Sprinkle with avocado and/or cheese if desired.

Serves 4

Enjoy!

 

Spanish Rice

Spanish Rice Tina's Cocina

Spanish Rice
Tina’s Cocina

This can either be a main dish or a side dish. It is quick and easy to prepare if you already have cooked rice on hand.

Ingredients
1/2 to 1 onion, peeled and diced
1-2 garlic cloves, peeled and minced
1/4 to 1 whole jalapeno pepper, seeded and diced (wear disposable gloves)
water or 1 tablespoon olive oil
1 tomato, diced
cooked brown rice (enough to feed everyone)
cooked or canned black beans, rinsed and drained (1 to 2 cups)
salsa (enough to moisten)
cilantro (1 – 4 tablespoons, diced)
salt and pepper to taste
 
Gluten Free: Make sure the salsa and beans are gluten free
Directions

In a large skillet, over medium heat, saute the onion, garlic and jalapeno in the water or olive oil until tender.

Add the tomato, rice, black beans and enough salsa to moisten. Heat through. Add the cilantro and salt and pepper to taste (if needed).

Enjoy!

Southwest Bell Peppers

Southwest Bell Peppers Tina's Cocina

Southwest Bell Peppers
Tina’s Cocina

This is an easy to make vegetarian main dish. The recipe makes enough stuffing for two whole bell peppers. You can also cut the bell peppers in half (lengthwise) and stuff them that way, to make 4 half peppers. Increase the ingredients to make more peppers.

Enjoy!

Ingredients
2 red, yellow, orange or green bell peppers
1 cup cooked brown rice
1/2 cup frozen corn, defrosted
1/2 cup canned or cooked black beans, rinsed and drained
1 green onion, diced
1 tablespoon diced cilantro leaves
1/2 cup salsa
2 to 4 tablespoons grated cheddar or pepper jack cheese (optional)
 
Dairy-free: Omit cheese
Gluten-free: Use your own beans or make sure the canned beans are gluten free
Low-fat: Omit cheese
Soy-free: Don’t use soybean oil to oil the baking dish
Vegan: Omit cheese
 
Directions

Preheat the oven to 375 degrees. Oil a baking pan that will hold the peppers.  I used one with tall sides (a casserole dish) to help the peppers stay upright while baking.

Wash the bell peppers and cut the tops off. Scoop out the seeds. Leave whole or cut in half lengthwise. Set aside.

Combine the rest of the ingredients in a medium size bowl. If you use the cheese, you can save some for the top of the peppers and add the last 5-10 minutes of baking if desired.

Stuff the peppers with the rice mixture. Place the peppers in the baking dish. Cover with foil, tenting the foil if needed to keep it from touching the peppers. Bake in the preheated oven for 40 minutes.

(I’m guessing you can also heat these in the microwave, but I haven’t tried it.)

Enjoy!!

 

Black Bean Avocado Salsa

Black Bean Avocado Salsa  Tina's Cocina

Black Bean Avocado Salsa
Tina’s Cocina

Homemade salsas make a quick, healthy snack. I had this salsa ready when my family came home from work so they could eat it as an appetizer prior to dinner. (Which was green chili enchiladas. :-)  )  Enjoy!

Ingredients
1 (15 ounce) can black beans, rinsed and drained
1/2 cup diced sweet onion
1 tomato, seeded and diced
1/2 avocado, peeled and diced
juice from 1 lime
1/4 teaspoon salt
1/2 jalapeno, seeded and finely diced (use disposable gloves when working with the jalapeno)
2 tablespoons minced cilantro leaves
 
Directions

Mix all the ingredients together in a bowl. Serve with tortilla chips (preferably baked chips).

Enjoy!!

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