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Black Bean and Avocado Salad

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Black Bean and Avocado Salad

Yield: 4
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes

Easy, delicious and loaded with protein and fiber

Ingredients

  • 1 cup dry black beans
  • 2 1/4 cups filtered water
  • 1 fresh jalapeño chili (chopped)
  • 1 garlic clove (chopped)
  • 3 Tbsp olive oil
  • 2 Tbsp My Sage Gourmet Southwest Seasoning Blend
  • 1/2 tsp black ground pepper
  • 1/2 cup chopped fresh cilantro
  • 2 fresh tomatoes, diced
  • juice of 1 1/2 limes
  • 1 large avocado, chopped

Instructions

  1. In a pressure cooker combine water, dried black beans, ½ teaspoon sea salt, fresh jalapeño and garlic.
  2. Bring to pressure, reduce heat, and cook on low for an hour, until beans are tender but not falling apart.
  3. At this point most of the water should be reduced; uncover and prepare the rest of the ingredients.
  4. In a salad bowl combine olive oil, My Sage Gourmet Southwest Seasoning Blend, black pepper, fresh cilantro, chopped tomatoes, onion, lime juice and avocado.
  5. Mix well and then add black beans; taste and adjust seasoning.
  6. Serve hot over your favorite flour or corn tortillas.

Notes

For this recipe, I find the best flavor and texture comes from dried beans that have been soaked overnight. Using a high-quality brand of the freshest dried beans will make a huge difference in the overall taste.


You can also quick-soak dried beans by putting them in a pot with plenty of cold water, bringing it to a boil, turning it off after a minute or so and letting the beans sit for at least an hour before cooking.


Finally, a pressure cooker is not necessary if you have the time to simmer the beans until they are ready. Be sure to keep an eye on the water level, adding more as needed.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 534Total Fat: 27gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 25mgSodium: 641mgCarbohydrates: 56gFiber: 14gSugar: 12gProtein: 22g

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© Carol Takakura
Category: Vegetarian

 

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Breakfast Hash

Easy Breakfast Hash

Easy Breakfast Hash

Yield: 4
Prep Time: 10 minutes
Cook Time: 24 minutes
Total Time: 34 minutes

Great Post-workout or anytime

Ingredients

  • 2 tablespoons unsalted butter
  • 1 cup butternut squash, peeled, seeded and cut into bite size pieces
  • 1 cup zucchini, cut into bite size pieces
  • 1 cup red bell pepper, seeded and diced
  • 1 fully cooked chicken sausage, cut into bite size pieces
  • 2 large eggs
  • 1 small avocado, peeled and diced
  • 1 teaspoon nutritional yeast
  • 1 teaspoon My Sage Gourmet’s Mediterranean Herb Seasoning or Herbs de Provence
  • Garnish-curly parsley and scallions

Instructions

  1. Set an Oven Safe skillet to medium heat, melt butter
  2. To the skillet add butternut squash, Sautéing 8-10 minutes or until golden brown and tender.
  3. Preheat oven to 325 degrees
  4. Add zucchini and cook for an additional 2 minutes.
  5. Add pepper, chicken sausage and seasonings. Cook additional 5 minutes, gently combining.
  6. Flatten the hash into an even layer, pressing gently with a spatula.
  7. Cook undisturbed until crunchy and browned on the bottom, about 5 minutes. Flip the hash in sections and cook until browned on the other side, about 5 more minutes. Remove from the heat.
  8. Using a spoon, make 2 shallow indentations in the hash and crack 1 egg into each. Transfer Oven Safe Skillet to the oven and bake until the egg whites set, about 10 minutes.
  9. Carefully remove from oven, adjusting seasoning as needed
  10. Plate each serving and top with avocado and garnish.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 216Total Fat: 16gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 110mgSodium: 156mgCarbohydrates: 15gFiber: 7gSugar: 4gProtein: 7g

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© Carol Takakura
Cuisine: Healthy / Category: Breakfast

 

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