Author: AJ

Black-Eyed Pea Salad

Prep Time

10 minutes

Prep Notes

Bean Soaking Time: 4-8 hours

Cooking Time

40 minutes

Yields

4 servings

Ingredients

1 cup black-eyed peas
2-3 cups water
1 tbsp whole grain or dijon mustard
juice of 1/2 lime
1 tbsp apple cider vinegar
2 tbsps extra virgin olive oil
1/3 cup sun-dried tomatoes, finely chopped
1/4 cup parsley, diced
1/2 tsp sea salt, or more to taste
lettuce, arugula or spinach leaves (optional)

Directions

  1. If using dried peas, pour the black-eyed peas into a bowl and cover with fresh water. Leave to soak for at least 4 hours, preferably overnight.
  2. Rinse and drain beans. Add beans and water in a pot with a lid and bring to a boil. The water should be about one inch higher than the beans. Once boiling, reduce to a simmer, tilting the lid slightly to allow steam to escape and leave to cook for about 40 minutes or until tender. Add more water, if necessary, until beans are tender.
  3. Drain beans. To make the dressing, whisk together the mustard, lime juice, vinegar, salt and oil in a bowl.
  4. In a large bowl, combine the beans, sun-dried tomatoes, and parsley. Pour some of the dressing over the beans (about half) and mix well. Add more dressing and/or sea salt to taste. This salad is delicious on its own or served over lettuce, arugula or spinach leaves. You can toss the greens with any leftover dressing, or with a little more olive oil.

Cilantro Mango Chicken

Prep Time

10 minutes

Prep Notes

n/a

Cooking Time

30 minutes

Yields

4 servings

Ingredients

2 whole skinless, boneless chicken breasts, butterflied
8 oz plain yogurt
11/4 cup cilantro, finely chopped
1/2 cup fresh lime, juiced
Dash of cayenne pepper
1 clove fresh garlic, minced
1 large ripe mango, peeled, finely diced

Directions

  1. Preheat oven to 375° F.
  2. To butterfly the chicken breast, place them flat on a cutting board with your hand on top. Using a sharp knife, slice most of the way into the thicker side of the breast and slice along until you reach the thinner side. Be careful not to cut through the entire breast; just cut enough to be able to open the breast like a book. 
  3. Combine 1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper, and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.
  4. While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice, and 1 cup cilantro in blender.
  5. Bake chicken in a glass baking dish for 25-30 minutes.
  6. Place chicken on serving plates, pour on sauce, and sprinkle with mango and extra sauce on side.
  7. Garnish with more cilantro and lime and season to taste.

Notes

  • Pair with a roasted winter squash.

Cauliflower Rice with Grilled Shrimp and Spicy Drizzle

Prep Time

25 minutes

Cooking Time

10 minutes

Yields

3-4 servings

Ingredients

1 head cauliflower
1 medium yellow onion
2 cloves garlic
1 large zucchini
¾ lb large shrimp
1 cup almonds
½ cup water
2 tbsps favorite hot sauce, or to taste
2 tbsps olive oil
Juice of 1 lemon
Sea salt, to taste

Directions

  1. Wash cauliflower and pat dry. Trim ends and transfer to food processor. Pulse until “rice” forms. Set aside in large bowl.
  2. Peel and dice onion and garlic and add to pan with olive oil on medium heat. Cook for five minutes or until caramelized.
  3. Wash, pat dry, and dice zucchini and add to pan. Cook for five more minutes.
  4. Transfer vegetable mixture to cauliflower and toss well. Add lemon juice and olive oil.
  5. Add salt and pepper to taste.
  6. Peel, devein, rinse,and pat shrimp dry.
  7. Bring olive oil to medium-high heat in pan and cook shrimp for three minutes on each side until cooked through and opaque. Add salt and pepper to taste. Set aside.
  8. Add almonds, ½ cup water, favorite hot sauce, sea salt, and pepper to blender or food processor and blend on high until creamy sauce forms. Add more water if needed.
  9. Serve shrimp over “rice” with spicy drizzle.

Credit

Used with permission from The Integrative Nutrition Cookbook, 2016