FX7#1/30 or more WIP (Work in Progress) FUN FLAVORFUL FOOD FOR FOUR FOR a FIVER

FX7#1/30 or more WIP.  FX7 (Fun Flavorful Food For Four For a Fiver) will be the code for as many recipes as I can amass consisting of "Sprout Food", where "sprout" means "little ones" which is a code for children.  I like the image of "little ones" and "sprouts" because we are all "little ones" at heart and if we take care of our health then our heart and brains will "sprout" energy. If you are in your "First Spring" or "Second Spring", there is always a need to keep healthy.   Our brains and bodies seek the easy way out:  rest, having things done for us, fun, etc.  So what if what you eat encourages your brain to have more energy and your body to tolerate more activity, that activity gives us all a good feeling.  The problem is trying to eat with all the phytonutrients we can and not break the bank.  So, I am taking all of the ideas from my family and friends...you are all invited to contribute (on the blog or in person), to make healthy energy meals that will keep our hearts and brains energized.  Right now I am cooking Mayo Coba Beans (Frijo Mayo Coba), 2 lbs of dry beans for a few bucks and 8 grams of Fiber per serving, and intend to create a summer salad for FOUR FOR FIVE DOLLARS.  Just think of 30 days of great meals based on Whole Nutrient Foods, Kid Friendly....etc.  The goal is to get a family fed for $150 without getting hungry, a too high number of children go to bed hungry, in the USA.  Even if you get fast food for a dollar a person that would still end out being $12 a day and still not fill you up.....so  HERE WE GO.

Grilled Corn and bean salad

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With the whole country in a frenzy of grilling/barbecuing for Memorial Day, it is inevitable that some of that enthusiasm rub on me a little bit too. Vegetarians can also enjoy grilling in beautiful ways and I thought of fixing myself a little special something for my lunch today. I was drawn to fresh and some of the most beautiful looking corn yesterday which I put to use today.

I usually tend to include a variety of beans/lentils in my diet to make up for the protein since we are on a vegetarian diet. Among such, I use what is called as Mexican yellow bean - also called as Mayocoba bean. (Other names are : maicoba bean, azufrado bean, canaria bean, canario bean, Peruvian bean, or a Peruano bean. ) It is rich in protein where 1/4 cup of the bean yields 8g of protein. They taste buttery and can be used similar to Pinto beans. I use these bean soaked overnight for many side dishes and here I have used it for my salad along with Black beans. Between the black beans and Mayocoba, this salad is a protein powerhouse. You can replace Mayocoba with chickpeas too in case you don't find them near you.

Basic Information

Prep Time: 8 hours to 1 day

Cook Time: 30 min to 1 hour

Serves: 4 people

Ingredients

• 2 ears of medium sized corn
• 1/4 cup each of black bean and Mayocoba bean (or use any other bean on hand), soaked overnight and cooked. (don't make them mushy)
• approx 1 to 1-1/2 cups of bell peppers, chopped into large bite sized pieces
• 1 onion
• For the Vinaigrette
• 1/4 cup minus 1 tbsp Balsamic vinegar
• 2 tbsp extra virgin Olive oil
• 1/2 tsp sugar
• 1/2 tsp cumin
• 1/2 tsp chilli powder
• salt to taste
• few sprigs of mint leaves for garnish

Method

1

Heat a grilling pan, spray with little oil (PAM works great) and place the corn.

2

Grill them till all the sides are charred. The smoked taste suits corn so well.

3

In the same Pan, place the vegetables.

4

Turn them after 1 minute and grill until done.

5

Meanwhile keep the corn standing and while holding on top, run the knife on its edges thereby removing the corn.

6

Repeat for the second ear of corn.

7

Now add the corn, grilled vegetables (chop them further into small pieces if required) together along with the cooked beans.

8

Prepare the vinaigrette and give it a whisk

9

Pour it on the corn mixture along with mint leaves (for that freshness). Give it a toss.

Chill it for at least 1 hour (best is overnight chilling) for the flavors to mix and serve. Yummy, easy, filling and extremely nutritious.