Recipes presented by the Registered Dietitians on 3/23 at the “Eating with Color” presentation at North Star Lodge.
Black Bean, Edamame, and Wheat Berry Salad
Serves 6 (3/4-cup servings)
4 cups water
½ cup dry wheat berries
½ of a 15-ounce can of black beans, rinsed and drained
1 cup frozen, shelled edamame, thawed
1 cup chopped tomato
½ cup red onion, finely chopped
2 Tbsp. red wine vinegar
3 Tbsp. olive oil
Salt and black pepper to taste
1. Combine water and wheat berries in a medium saucepan and bring to a boil. Reduce heat, cover and simmer 55 minutes or until wheat berries are just tender.
2. Place in a fine mesh strainer and run under cold water to cool quickly, drain well.
3. Combine the wheat berries with the remaining ingredients in a medium bowl. Serve immediately or cover with plastic wrap and refrigerate up to 8 hours in advance.
*Wheat berries are unprocessed wheat kernels and are sold in major supermarkets and health food stores.
Makes 10-12 servings
½ cup plain yogurt
8 ounces low-fat cream cheese
2 Tbsp. ranch dressing mix
Whole grain crackers
Chopped or grated vegetables such as broccoli, carrots, tomatoes, cucumber, etc.
1. Blend softened cream cheese with yogurt and dry dressing until smooth. Refrigerate.
2. Wash and prepare vegetables.
3. Spread cream cheese mixture on crackers. Top with vegetables.
Jicama and Orange Salad
Here’s a recipe you don’t even have to cook. Crunchy slices of jicama combine with sweet carrots and oranges for a cool, refreshing salad.
Makes 6 servings
1 small or medium jicama, peeled and cut into 1⁄8-inch × 1 1⁄2-inch sticks
2 carrots, peeled and coarsely grated
2 small oranges, peeled and sliced
½ Tbsp. olive oil
2 Tbsp. orange juice
1-2 Tbsp. honey
2 tsp. lime juice
Salt, to taste
In medium bowl, mix jicama, carrots and oranges. In small bowl, combine oil, orange juice, honey, lime juice and salt, to taste. Mix well. Pour over jicama mixture. Chill and serve.