• Family Planning... Healthy Futures
  • Just Imagine It!  Our New Playground!
  • Banner Image for RPM Health District
Previous Next
Print

Fiesta Black Bean, Corn and Pepper Salad

Prep Time:     30 minutes
Serves:     18 as a side dish, 1/2 cup serving sizePhoto of the 2012 Food Fiesta Black Bean, ,Corn and Pepper Salad presented by WIC

Ingredients:
     2 teaspoons minced fresh Garlic
     1/2 cup diced red Onion *
     2 tablespoons vegetable oil
     1 teaspoon ground Cumin
     1 teaspoon Chili Powder
     1/2 teaspoon salt
     1 cup diced Pepper, red or green *
     1 cup diced Zucchini or Squash *
     2 cans Black Beans (15 ounce size)
     2 cups Corn (frozen or canned whole kernel) *
     1 cup Salsa *
     1 Lime *
     1 1/2 tablespoon Cilantro, finely minced
     3/4 cup Queso Fresco Cheese if desired

     * Foods that may be purchased on WIC Cash Value Voucher

Instructions:

Drain and rinse black beans.  Set aside to drain really well.  Drain corn if needed.


Saute garlic and onion in the oil over medium heat in a large skillet until slightly softened.  Add cumin, chili powder, salt, peppers and zucchini; continue to cook and stir for 2 minutes.  Add black beans and corn and continue to heat through.  2 to 5 minutes, longer if you use frozen corn.  Remove from heat and add salsa.

Cooking for a short time preserves the pretty color of the vegetables.

Transfer to serving dish.  Cut lime into quarters.  Squeeze 2 wedges over the mixture and stir.  Garnish with the remaining lime wedges and the cilantro.  Serve warm with melted cheese or chilled with cold cheese.

Vary vegetables and seasonings as you wish.  Good with tortilla chips as a dip.  This is a filling luncheon salad by itself or good as a side dish with any meal.

Print

Fruit Salad

Prep time:  10 minutes
Serves:     15
Difficulty:     EasyFruit Salad Photo from March 2012 Food Fiesta presented by WIC

Ingredients:

1 (29 ounce) can sliced Peaches, undrained
1 (20 oz) can Pineapple chunks, undrained
1 (3 1/8 oz) box dry Vanilla Instant Pudding Mix
1 lb. Strawberries, stemmed and quartered or sliced
1 Banana, sliced
2 cups Blueberries
1 bunch Grapes, seedless, red or green or purple
1-2 tablespoons sugar (optional)

Directions:

1.   In a large bowl, combine peaches and pineapple chunks and dry pudding mix.
2.   This includes the juices from the cans.
3.   Mix well until pudding is dissolved.
4.   Stir in strawberries, banana, blueberries, grapes and sugar (if desired).
5.   Refrigerate.  Keeps well in refrigerator.

Instead of the Vanilla Instant Pudding Mix, try:
     Lemon Instant Pudding Mix instead
     Yogurt, 8 oz size, instead then sprinkle with crunchy granola

Use the canned fruits as above because that puts the correct amount of juice, but change any of the fruits to suit your family's tastes.  Any combination would be good.



Link to RPM Health District Facebook Page
Link to RPM Health District's Twitter Page
Link to RPM Health District's YouTube Page