Wednesday, June 13, 2012

THE THREE SISTER (SUMMERTIME) SALAD WILL BE A BIG HIT AT YOUR NEXT PICNIC OR BARBECUE.


Warm weather, fresh food, and outdoor suppers are things we look forward to in summer. And who's not looking around for more great recipes for picnics and backyard suppers that take advantage of seasonal bounty? (As always, Grandma promises you only nourishing, no-nonsense recipes, and this is another one of them.)
Three Sisters salads are good for you.
Here’s a hearty summertime salad that includes a lot of crisp summer veggies. It follows the Native American tradition of growing the “Three Sisters” - corn, squash and beans - together and many times dishing them up, all combined. Recipes based on the “three sisters” have a lot of vitamins, fiber and protein. They are great to accompany any main picnic or barbecue dish and, along with wheat bread or tortillas, can also be the main course of a simple, at-home supper.
So, use up some of the produce in your garden or visit your local farmers market to buy the crunchy, garden fresh ingredients for this salad. You can substitute lentils or any other small bean for the black beans. Any variation that you come up with is sure to make a tasty dish.

Three Sisters Summertime Salad
Ingredients
2 cups cooked corn (fresh cut, canned or frozen), drained
1 cup cooked or canned black beans, drained
1/2 cup thin-sliced zucchini squash
1/4 cup finely chopped onion (green onions are best)
3 tablespoons chopped fresh cilantro
2 tablespoons lime or lemon juice
2 tablespoons olive oil
2 tablespoons of sour cream (could also be soft tofu)
1/2 teaspoon ground cumin or chili powder
Salt and pepper, to taste

Directions
Make sure all ingredients are at room temperature or slightly chilled. Combine corn, black beans, squash, onion, and cilantro in a serving bowl. For dressing, mix together lime juice, oil, sour cream or tofu, cumin, salt, and pepper. Add to the salad and toss. Cover and refrigerate for several hours. Serve on top of lettuce or fresh spinach. For a festive touch, place a circle of grape or cherry tomatoes all around the edges of the serving dish. This recipe makes 6 - 8 generous servings.

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