Sunday, October 25, 2009

Superfoods: Avocado & Black Bean Salsa

I've began to notice my foodie habits are on the increase. As delighted as I was to find that bookshop in Bern with a large English section, 2/3 of my purchases were cookbooks. I've also managed to find an English language cooking class in Zürich (only a couple of times a year!) which I'll be attending on Tuesday. I generally cook in the privacy of my flat so I'll update on how it goes ;)

In fact, I've decided to shift a majority of my eating/snacking from complex carbs to monosaturated fats (almonds and other nuts, olive oil, and the humble avocado). One of the books I purchased, entitled Best Salads Ever, has some helpful recipes to do so despite the hyperbolic name :) I took my own spin on a salsa using the superfood that is avocado.

Avocado & Black Bean Salsa w/ Green Salad
(click to enlarge)

1 small cucumber/gherkin
1/4 cup of leeks, chopped
1/2 small garlic clove
1/2 avocado
1/2 can of black beans (or ~1/3 cup dry beans, soaked overnight and cooked)
squeeze of lemon or lime juice

1 cup of mixed greens (I used spinach, arugula and red lettuce mix)
1 T olive oil
1 t apple cider vinegar
1 - 2 drops of Liquid Stevia (or a ~1/4 teaspoon of Stevia powder)
salt and pepper
grated cheese (optional but delicious, I used Vacherin/Gruyére)

  • Julienne the cucumber, halve the chop leeks, and finely mince the garlic.
  • Mix the vegetables with the black beans and about 1 T of the cooking liquid. Mix in the lemon/lime juice.
  • Carefully cube the avocado and fold it in with the salsa. Allow to sit in th refrigerator so the garlic and flavors marinate.
  • Meanwhile, mix the dressing for the green salad by whisking the olive oil with the vinegar and adding Stevia, salt and pepper to taste.
  • Toss the dressing with the greens, and sprinkle with the cheese if using (it adds a robust flavor with the bean salsa, just go light on the salt).
  • Serve chilled salsa on top of salad, as they go great together, or enjoy on the side.
This recipe makes one serving so you'll want to multiply to serve more. The avocado and the beans both provide satiety and are terrific for heart health. And the green salad and apple cider vinegraitte is a nice side with any dish. Stay healthy.

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