Watermelon?! In the gazpacho?! Afew sips in and you will be entranced.
It’s an easy and delicious appetizer for summer dinner parties or any time.
The secret to its amazing flavor and taste-bud-delight is to make it the day before. The flavors will meld and strengthen. Serve it chilled.
Variations
• Serve it smooth in a chilled glass to sip
• Make it chunky and ladle into bowls
• Put it into a shot glass with a splash of Tabasco and a sprig of cilantro
• Make both non-spicy and spicy options: Make it without jalapeño/serrano peppers. Pour out an adequate amount for children (and those who don’t want spicy food), and then add the jalapeño/serrano pepper and blend again to have both non-spicy and spicy options.
There are recipes that stand the test of time. I’ve been making this one for more years that I can remember; it’s so versatile, delicious and nutritious. Fiber-rich beans are a superfood; tossed here with bell peppers, red onion and cilantro and this dish bursts with flavor and phytonutrients that boost our health.
[su_expanding_quote_book alignment=”left” source_author=”Steven Pratt MD and Kathy Matthews” source_title=”SuperFoods Rx: Fourteen Foods that Will Change Your Life” full_quote=”Beans are a superb heart-healthy food. A study conducted over nineteen years following 9,632 men and women found those who ate beans at least four times a week had a 22% lower risk of coronary heart disease compared with those who consumed beans less than once a week. Those who ate beans most frequently also had lower blood pressure and total cholesterol and were less likely to be diagnosed with diabetes” short_quote=”Beans are a superb heart-healthy food.Those who ate beans most frequently had lower blood pressure and total cholesterol.”]
Variations
Use any color bell peppers, or poblano peppers
Add 1 cup corn
Add 1 or 2 diced avocados
Use cilantro instead of parsley
Use other dried fruit instead of dates
This recipe can be used so many different ways. It’s a great one to double and use differently throughout the week.
Vegetarian dinner for guests, served over a bed of brown rice, with chopped cilantro scattered decoratively on top and accompanied by a green salad tossed with mango, nectarines or other summer fruit. For dessert Peach and Blackberry Crisp or Epicurious: Plum Kuchen
https://www.colormyfood.com/wp-content/uploads/2016/06/IMG_7253.jpg24483264Diana Galindohttps://www.colormyfood.com/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2016-06-27 10:09:352018-08-30 13:32:19Southwest Black Bean and Bell Pepper Salad
Beans are so important to our health that we should Eat More Beans. Hummus/bean dips are a delicious way to do this. I use them instead of mayo as a sandwich spread, or in wraps with leftover grains and spinach (or other greens).
Roasted bell peppers make this one of my favorite bean spreads. Garbanzo and tahini are staples in our house. When bell peppers are not in season, I use store-bought roasted red peppers (read ingredient label to ensure there’s no sugar or unnecessary addivites).
This a quick appetizer to put together for impromput dinner with friends, or to take as a contribution for dinner at someone else’s home.
Garbanzo beans have been used to treat blood pressure for thousands of years and can lower cholesterol levels. So let’s have Hummus for a Healthy Heart
Place extra-virgin olive oil, lime juice, 2 tablespoons water, tahini and half of garbanzo beans in food processor and process until smooth.
Add remaining ingredients and process, pausing, mixing with spatula and processing again until smooth. If it is too thick, add another 2 tablespoons of water. Adjust salt to taste.
Transfer to a bowl, cover and refrigerate for one hour. Can be made one day ahead.
This is hugely popular as an appetizer with pita chips for dinner parties. I also use it as a spread on toasts or wraps – add some spinach leaves and maybe a sprinkle of pumpkin seeds — for a snack or even lunch.
Red bell pepper is a rich source of lutein and zeaxanthin, carotenoid vitamins related to vitamin A and beta-carotene. “A number of studies have shown an inverse relationship between dietary intake of foods rich in lutein/zeaxanthin and the incidence of age-related macular degeneration. Prevention of tis devastating visual disability is most likely a lifelong job. The earlier you start, the better off your retina will be. At the same time, it’s never too late to take action.”
I modified the original recipe to include almonds; not only does it become more delicious, it boosts the nutritional value.
“Almonds are a powerful source of protein, 1/4 cup of almonds contains 7.6 grams of protein – more than a large egg, which contains 6 grams. Almonds also contain riboflavin, iron, potassium and magnesium…are an excellent source of biotin, a B vitamin essential to the metabolism of both sugar and fat. 1/4 cup provides 75% of your body’s daily requirement of this nutrient, which promotes skin health as well as energy levels”.
Superfoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD, and Kathy Matthews
I modified the original recipe to include almonds; not only does it become more delicious, it boosts the nutritional value.
“Almonds are a powerful source of protein, 1/4 cup of almonds contains 7.6 grams of protein – more than a large egg, which contains 6 grams. Almonds also contain riboflavin, iron, potassium and magnesium…are an excellent source of biotin, a B vitamin essential to the metabolism of both sugar and fat. 1/4 cup provides 75% of your body’s daily requirement of this nutrient, which promotes skin health as well as energy levels”.
Superfoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD, and Kathy Matthews
Preheat oven to 400°F. Cover a baking sheet with aluminum foil. Coat eggplant and bell peppers lightly with 1 tablespoon olive oil and arrange on prepped baking pan
Roast vegetables, turning once or twice, for 30 to 40 minutes, or until eggplant is very soft and bell peppers are charred.
While vegetables are roasting, toast almonds in a skillet on the stovetop over medium flame. Cool.
Transfer peppers to a metal bowl and cover with the aluminum foil from the baking pan. Let steam them steam, covered until cool.
Grind cooled almonds in food processer. Set aside.
Peel and seed bell peppers, cut in quarters.
Peel eggplant and put flesh in a food processor. Add bell peppers, remaining 1/4 cup olive oil, garlic, lemon juice, and jalapeño.
Season with salt and pepper to taste and combine well.
Cool dip and chill, covered, at least 1 day and up to 1 week.
https://www.colormyfood.com/wp-content/uploads/2015/12/Depositphotos_42735865_original.jpg28484288Diana Galindohttps://www.colormyfood.com/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2015-12-03 12:34:482016-01-25 11:27:51Eggplant Red Bell Pepper Dip with Almonds
I love this nutrient dense soup; it is a comfort soup and is especially delicious in cold weather.
Like all beans, chickpeas (garbanzo) are a super food because of their substantial nutritional content (protein, B vitamins, iron, folate, potassium, magnesium and phytonutrients) and their health benefits.
Brain health: Chickpease have an array of phytonutrients that may help boost memory and enhance brain functioning. They’re a great source of folate and magnesium. Folate has been shown to boost cognitive function, while magnesium boosts learning skills and improve sleep
Bone health: The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.
Heart health: The high fiber, potassium, vitamin C and vitamin B-6 content and significant amounts of fiber, helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
Cancer: Chickpeas contain selenium is a mineral that is not present in most fruits and vegetables. Selenium prevents inflammation, plays a role in liver enzyme function, helps detoxify some cancer-causing compounds in the body, and also decreases tumor growth rates.
Addition ingredients that make this so nutrient dense:
Cilantro: A good source of vitamin K and array of minerals linked to healthier brain functioning
Coconut milk: Is rich in medium-chaing triglycerides, which have been shown to improve cognitive performance; it’s a great source of key minerals, vitamins B1 and C tat help maintain energy and boost mood
Kale: Is rich in antioxidant falvonoids, vitamin K which boosts memory, mood-elevating vitamin C and vitamin A which can improve learning skills
Tumeric: Has been shown to boost cognitive function, protects against cardiovascular problems, which can help keep our brains sharp and healthy. It is a good source of iron and brain essential B vitamins.
References:
Katz, R with Edelson, M. (2008). The Healthy Mind Cookbook. Berkely, CA: Ten Speed Press
In a medium pot, heat oil over medium heat. Add the onion and bell pepper, and cook until translucent, about 5 minutes.
Add the garlic and cook, stirring constantly, 1 - 2 minutes. Add broth, chickpeas, tomatoes, curry powder, tumeric, salt, and black pepper; bring to a boil over high heat. Immediately reduce heat and simmer, uncovered, stirring occasionally, about 10 minutes.
Mix in coconut milk and add spinach, , cover and cook until spinach is wilted , stirring occasionally, about 5 – 8 minutes.
Serve over cooked brown rice or quinoa. Sprinkle chopped parsley on top