Mango Salsa

This salsa is delicious on its own, scooped up with tortilla chips or other veggies, and makes a great accompaniment to salmon, fish tacos, grilled chicken...the list goes on. 

All the Things 
1 can black beans, rinsed & drained
1 waxed cucumber, peeled, seeded & diced
1 red bell pepper, seeded & diced
1 mango, peeled & diced
1 jalapeno, seeded and minced
1 shallot, minced
cilantro, minced
lime juice (about 1/2 a lime)
rice vinegar
S&P 

Stir it up, and season to taste. Makes a lot, so plan your meals around it for a few days, or share with friends!

Seeding a cucumber. I'll add the guts to my juicer later. 

Gluten & Guilt-Free Black Bean Brownies

There really is no bad with this brownie. They mix up in minutes, are high in fiber and protein, low in carbs and fat, and are gluten free. Even better, they really taste good and satisfy my craving for chocolaty baked goods, without guilting me into self-flagellation afterward. 

Ingredients
1 15oz can black beans, rinsed and drained 
3T grapeseed or vegetable oil (or melted coconut oil)
3 large eggs
1/2C brown sugar, packed
1/3C cocoa powder, sifted 
1/8t fine sea salt
1t vanilla extract 

Preparation
Preheat oven to 350'. 
Oil an 8" brownie pan, or use a nonstick pan. 
Puree the black beans with the 3T oil until smooth (like hummus). Add a bit more oil if needed. (A mini prep works great for this.)
Whisk together the eggs, sugar, vanilla, and salt. 
Stir in the pureed beans and cocoa powder. 
Pour into the pan, and bake until set, and the brownies come away from the sides of the pan, about 20-25 minutes. Do not overbake. 

Cool before slicing. If you cut the 8" square into 9 pieces, each serving will have about 155 calories. 

Quick & Zesty Black Bean Salsa

You'll have no problem getting your "5 a Day" once you discover this combination of ingredients. 

This is how I do it, but feel free to change it up to your taste. It makes a batch big enough to share at a party or potluck, or to feed you for a week. The authentic flavors will make it easy to do just that. 

Ingredients
1 can black beans (the Trader Joe's organic are cheap and have less sodium that other brands)
1/2 canned corn (Del Monte has a "no salt added" variety that is firm and tender)
1 jalapeno, seeded and finely diced 
1 small shallot or 1/2 small onion, finely diced 
1/2 bell pepper (red, orange or yellow are sweetest), diced
1/2C jicama, diced 

cilantro, about 3T finely chopped
cherry tomatoes (optional), about 1C, quartered 
juice from 1/2 lime
red wine vinegar, 2-3T
garlic powder to taste
cayenne pepper to taste 
cumin to taste
salt to taste (if your beans, corn, or chips are salty, you may not need salt here)

*note* seasoning with spices, herbs, and vinegars adds a ton of flavor without needing salt.

Drain and rinse the black beans; add to a medium/large bowl. Drain the corn and add half the can to the beans. If you don't plan on using the rest of the corn within a few days, freeze it. 

Add the shallot, jalapeno, bell pepper, jicama, cilantro, lime juice, and vinegar. Stir to coat evenly, then season to taste.

Refrigerate in an airtight container for up to 1 week. 
Great as a snack with chips, served with seafood, poultry, or pork, or atop nachos. 

I make these quick microwave nachos by sprinkling finely grated cheese onto chips on a microwave-safe plate. Cook on high for about 30 seconds until melted. Sprinkle on as much of the black bean salsa as you like, and microwave for another 30 seconds. Top with a little sour cream and Tapatio, and chow down.