Black Bean & Corn Salad

A great and versatile salad that can be a side, a main dish or you can add your favorite protein to it!

Ingredients

  • 1 Can Black Beans, rinsed and drained well

  • Corn, 1 bag of Frozen or 3 ears of fresh (only the kernels)

  • 1 Red Pepper, diced

  • 1 Jalapeno, deseeded & diced - optional

  • Cilantro, options

  • 1 Lime, Zest & Juice

  • 1T White Vinegar

  • 2t Cumin

  • 1t Onion Powder

  • 1t Granulated Garlic

  • Smoked Paprika, optional

  • Salt & Pepper, to taste

  • If you need to add a sweetener, either granulated sugar or honey.

Procedure:

  1. Combine all ingredients above

  2. Season with Spices

  3. Mix well and taste - Add more seasonings as needed

' SOUL ' Food Dumplings (Collard Green Dumplings)

A Cultural Fusion of Asian and Southern Cuisine with healthFUL spin to it. No need to clean your pan in between cooking your fillings. Let all of those flavors and spices mingle and enjoy each other

Collard Greens - These are cooked Risotto Style, Sautee all of your vegetables, add your spices Deglaze your pan with White Wine or Soy Sauce - then add water about 2 oz at a time, cook until water is absorbed, then add more…..Add Water and until until desired consistency. You don’t want wet collard Greens. They should be tender, Flavorful and almost ‘dry’ . Choose whoever flavors you like - I used Curry spices and Thyme.

  • Sliced Onion

  • Sliced Collards (washed and drained)

  • Avocado Oil or Ghee

  • Salt

  • Other Spices to your liking

Cabbage - You want to sauté and caramelize your cabbage. Heat your oil add your Cabbage, salt it lightly, add your spices, then let it caramelize (Not Burn) for a few minutes. Then Turn/Toss in the pan. Sesason again then all of the Cabbage get Caramelized, Flavorful and Tender. Then deglaze your pan with White Wine or Soy Sauce.

  • Cabbage Sliced Thinly

  • Avocado Oil

  • Salt

  • Ginger Powder

  • Granulated Garlic

  • Pepper

Shitake Mushrooms - Same Pan - Make sure your pan is hot, add oil then add your mushrooms and let them sit in the pan. DO NOT Touch them or shake the pan. You want the caramelization to take place! After about 2-3 minutes, or more depending on your own then stir or flip your mushrooms. (* Do not add salt to your mushrooms, it will release too much liquid take longer to cook your mushrooms and leave them flavorless)
Once you are happy with the level of doneness - then season with Spice and deglaze your pan with White wine or Soy Sauce.

  • Sesame Oil

  • Avocado oil

  • Sliced Shitake Mushrooms

  • Smoked Paprika

  • Granulated Garlic

  • Ginger

  • Pepper

Sweet Potatoes - You will roast these in a high heat oven 375-400 for 15-30 minutes. Oil and Season your sweet potatoes then roast them in the oven, Check after 15 minutes. If not Fork tender, then continue to cook at 5 minute intervals.

  • Small Diced Sweet Potato

  • Avocado Oil

  • Salt

  • Pepper

  • Chili Powder

  • Smoked Paprika

  • Granulated Garlic

  • Cumin

  • Ginger

Assemble: Prepare your rice wrappers according to package instructions. You want to create envelope packets with your filling. (See Video) Double Wrap your Filling. Then fry in a high heat lightly oil pan!

Mango Pepper - Dipping Sauce - Add all ingredients to a blender or NutriBullet. Blend until pureed and smooth. Taste it and see if you need more salt or sugar.

  • Ripe Mango, Diced

  • 1-2 tsp Scotch Bonnet Pepper Sauce (or use any fresh pepper)

  • 1-2 Garlic Cloves

  • 1 tsp Cumin Powder

  • 2 Limes, zested & Juiced

  • 1/4 cup Rice Vinegar

  • Salt and Sugar to taste

  • * If your mango is VERY ripe you may not need any sugar

Prep Video HERE:

FULL Class and instructions here:

Smashed Cucumber Salad

Ingredients:

  • About 1 English cucumber or 6-8 mini cucumbers

  • 1 t Kosher salt, plus more for the cucumbers

  • 2t Brown Coconut sugar, or sweetener of your choice

  • 1-2T Rice Vinegar

  • 2t Soy Sauce

  • 2t Sesame Oil

  • 1-2 Garlic cloves minced

  • 1T Avocado oil or neutral flavored vegetable oil

  • Chili-Garlic sauce to taste

  • 2t Toasted Sesame Seeds for garnish

  • Cilantro Leaves for Garnish

Procedure:

  1. Soak Cucumbers in Vinegar-Water solution and pat dry. Cut into 4-in pieces then in half lengthwise.

  2. On your cutting board lay the cucumber cut side down and gently smash with the flat blade of your knife. The skin will crack, the flesh will break and the seeds will separate. Do this with each piece. Cut to desired size, then lightly salt the cucumber and set aside.

  3. Make the dressing: Mix Salt, Sugar, Garlic, Rice Vinegar and Soy sauce until the salt and sugar have dissolved. Then drizzle in the Sesame Oil and Avocado oil and mix.

  4. Rinse your cucumbers - then pour the dressing over them and mix. Garnish with Chili Garlic Sauce, Sesame Seeds and Cilantro.