A new love - black beans

Wow, it’s been more than 6 weeks since my last post. I was so busy trying out new recipes. Und now I am wondering with which one to start with. I discovered a new love for black beans and I was on a mission to find different ways of using them. They have plenty of health benefits, are tasty and filling and so easy to use.
I started stocking my pantry with black bean cans, the low sodium kind of course. Another item that found a regular place in my fridge- cilantro. With those two and a fewother items on hand I can create some great salads or side dishes.

Roasted Corn, Black Bean and Mango Salad
adapted from Eatingwell.com


This one is so easy to make. While caramelizing the corn and keeping an eye on it you can dice up the rest of the ingredients and have a great salad ready in 10 minutes.


1-1 ½ cup frozen thawed yellow corn
1 clove of garlic minced
2 teaspoons olive oil
1 ripe mango – peeled , diced in small cubes
1 can black beans (low sodium) rinsed
1/2 of a red onion chopped
1 red bell pepper, seeded and diced
3 tablespoon lime juice (about 2 small limes)
1 small canned chipotle pepper in adobo sauce- minced
1 ½ tablespoon cilantro
¼ teaspoon cumin
¼ teaspoon salt



Heat up the olive oil in a small pan(medium) and add corn and garlic. Stir occasionally until brown- about 8 minutes. The corn gets a nice caramelized look and taste.

While preparing the corn chop the rest of your ingredients and add to a bowl. Add the corn and mix everything together in a bowl. Cool in the fridge for about 30 minutes.

In less than 10 minutes you whipped up a great salad (or side dish to chicken or fish) . Great for lunch as well- just fill a a pita pocket.

Another Healthy Side Dish- Broccoli With Cheesy Sauce

Broccoli seems to be always an easy side dish for dinner. After I buy the broccoli usually at the weekend I trim the stems of and wash it and have the crowns ready to go in the fridge. That saves time during the week nights. I also found this cheaper than buying the prepped packages. Here the recipe that I adapted from the cooking light cookbook.


1 cup of no fat or low fat milk
1 tablespoonon of flour
½ fat free cheddar cheese or some other reduced fat cheddar
3 tablespoons of Parmesan cheese
½ teaspoon of Dijon mustard
¼ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon fresh or dried thyme
Broccoli (handful of crowns per serving)- boil or steam until tender

1. Add flour in a small pot or sauce pan.Add the milk and keep stirring with a whisk. Bring to cook until bubbles.2-3 minutes.
2. Remove from heat and add cheese and remaining ingredients. Stir until smooth.
Takes less than 5 minutes and is enough sauce for 4-6 servings.

Healthy Side Dish - Green Beans 3 Times

One of my favorite side dishes are fresh green beans. To give them a little bit more kick I have few ways of spicing them up.

Beans with fresh garlic and turkey bacon:

• Green beans (I use a handful per serving)
• ½ slice of turkey bacon-chopped in small little pea size squares
• 1 -2 gloves of garlic-pressed

1. Boil the beans in salted water (just a little bit of salt-1/4 teaspoon) so that they are tender.Drain them.
2. Add some olive oil spray in the pot. Then add sliced pieces of turkey bacon and garlic in it and brown it a bit. Throw the beans back in and mix.Done!

Less garlicky version: I use garlic powder instead of the fresh garlic- just sprinkle it over the beans.

Beans with buttery bread crumbs:

• Green beans (I use a handful per serving)
• 1 tablespoon of butter or margarine
• 2 tablespoon of plain bread crumbs or herb & garlic bread crumbs (my favorite)

1. Boil the beans in salted water (just a lit le bit of salt-1/4 teaspoon) so that they are tender. Drain them.
2. Add butter in to a coated pan and melt.Add the bread crumbs and stir in. Brown just a little bit- careful, it goes quick.
3. Either add the beans in the pan and mix it up or sprinkle the bread crumbs on the beans when serving.

Now- go light on the butter- you still want to be on the healthy side. Using the breadcrumbs is usually a treat!