Salsa

1 can black beans
1 can sweet corn
1 can diced tomatoes

Season to taste:
kosher salt
chili powder
garlic powder
cumin
onion powder

Cornbread

1 1/4 cups flour
3/4 cup cornmeal
1/4 cup sugar
2 tsp. baking powder
1/2 tsp. salt
1 cup milk
1/4 cup vegetable oil
1 egg, beaten

Heat oven to 400. Grease 8-inch pan. Combine dry ingredients. STir in milk, oil and egg, mixing just until dry ingredients are moistened. Pour batter into prepared pan. Bake 18-20 minutes until wooden pick inserted in center comes out clean.

Vegetable Quinoa

1 C Quinoa
1 TB extra-virgin olive oil
3 scallions
1 carrot, chopped
1 red bell pepper
4 o small shiitake mushrooms stemmed and chopped
2 c vegetable or chicken broth
1/2 tso thyme

1. Place quinoa in a sieve and rinse under cold running water til it runs clear.
2. Heat oil in saucepan over med heat. Add scallions, carrot, pepper and mushrooms and cook, stirring occasionally for 5 min, or lightly browned. Add quinoa, broth and thyme (I use italian seasoning mix). Bring to a boil. Reduce heat to low, cover, simmer 20 min or until all liquid absorbed.

Simple Chickpea Vegetable Bake

Ingredients:

2 medium white potatoes
1 medium sweet potato
1 can drained chickpeas (or 1-2 cups cooked)
8-10 asparagus spears
2 cloves chopped garlic
seasoning to taste

Directions:

Preheat oven to 425 degrees F.

Chop the potatoes into small chunks and put in a casserole dish generously coated with olive oil. Bake the potatoes for 10 minutes.

Meanwhile, chop the asparagus and mince the garlic.

Remove the potatoes and stir. Add the asparagus, drained chickpeas and minced garlic. Return to oven for 25-30 min or until all vegetables are tender. Stir occasionally during baking and add olive oil as needed to prevent sticking and to enhance flavor.

Season to taste (I just add salt, but other seasoning would be yummy too). If asparagus is not in season try broccoli, spinach or another green veggie.

Serve and enjoy!

Serves: 2-4

Preparation time: 45 minutes

Vegetable Curry

2 Tbsp. olive oil
1 spanish onion or red onion
4 garlic cloves, minced
1/4 cup curry powder
2 large zucchini, cut up
1 yellow squash, cut up
1 red bell pepper, cut up
2 Granny Smith apples, cored, peeled and diced
2 cups diced tomatoes, canned or fresh
1/4 cup mango chutney or 2 diced mangoes
Fresh cilantro or yogurt as toppings optional

*In large pot, add olive oil, garlic and onion. Cook 10 minutes. Add curry, zucchini, squash, cover and cook 10 minutes. Add red pepper and apples and tomatoes if fresh, Cook 10 minutes. Add tomatoes if canned, mango chutney or mango, cook 10 minutes. Garnish with cilantro and yogurt optional when serving over rice, pasta, potatoes, etc.

Southwestern Grain Medley

Start to Finish: 30 Minutes; Makes 4 Servings

1/2 cup fresh or frozen corn kernels
1 tsp. extra-virgin olive oil
1 cup cooked quinoa*
1/2 cup cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped, seeded cucumber
2 Tbsp. thinly sliced green onion
2 Tbsp. lime juice
1 Tbsp. extra-virgin olive oil
1-1/2 tsp. finely chopped fresh jalapeno or serrano chile pepper**
1-1/2 tsp. chopped fresh cilantro
Kosher salt
Freshly ground black pepper

1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-high heat. Add the corn and the 1 tsp. oil. Cook and stir about 5 minutes or until browned and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 Tbsp. oil, jalapeno, and cilantro. Mix well; season to taste with kosher salt and black pepper.

Nutrition Facts per serving: 174 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 154 mg sodium, 28 g carbo., 4 g fiber, 6 g pro.

*Note: Look for quinoa at a health food store or in the grains section of a large supermarket. To cook quinoa, in a small saucepan, add 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes or until quinoa is tender and water is absorbed.

**Note: Because hot chile peppers contain oils that can burn your skin and eyes, wear rubber or plastic gloves when working with them. If your bare hands do touch the chile peppers, wash your hands well with soap and water.