4 Bean Salad

This salad is great as a snack or with some bread makes a complete meal.  The beans are a great source of protein when having meat is not an option.

Serves 4 – 6

Ingredients

• 1 can green beans (drained)
• 1 can kidney beans (drained and rinsed)
• 1 can garbanzo beans (drained and rinsed)
• 1 can peas (drained)
• 1 can black beans (drained and rinsed)
• 1 cup sugar (or less to taste)
• 1 cup vinegar (more or less to taste)
• 1 onion diced
• 1 green pepper diced
• Salt and Pepper to taste

Directions:
Mix everything together except the sugar and vinegar.  In a separate bowl, mix the sugar into the vinegar until it is dissolved.  Add the sugar and vinegar mixture to the bean mixture.  Add salt and pepper to taste.  Let sit at room temperature or in the refrigerator for several hours, this always tastes better the next day.

Tilapia and Fruit Salad

This is a fun, easy summer salad but can easily be eaten any time of year.

Ingredients

• 4 Tilapia filets – fresh or frozen
• 1 can mixed tropical fruit
• 2 cups baby spinach or salad greens per person
• ½ cup nuts (any variety or mixed varieties)
• ½ dried fruit

Directions:
Place the caned fruit with juice/syrup into a shallow pan for poaching.  Bring to a simmer and add the fish.  Simmer the fish until it is white and flakes easily about 7 – 10 minutes, longer if frozen.  When fish is done, remove from pan and place aside.  Let the simmering liquid cool slightly and then place in a blender and puree until smooth.  This is your dressing for your salad.  Add salt and pepper to taste.

Place the salad greens on 4 plates.  Sprinkle each plate with equal amounts of dried fruit and nuts.  Place a tilapia filet on top of each salad and drizzle with the homemade dressing.

Vegetable Pasta Salad

This pasta salad is a mix of hearty vegetables, pasta and tofu for added protein. This is the perfect one pot meal!

Ingredients

• 1 pound pasta – cooked and cooled- any shape except spaghetti, angel hair or linguini will work
• 1 small onion – diced
• 4 cups vegetables – diced (any vegetables will work for this recipe – you can also used canned or frozen)
• 1 12 oz bottle prepared dressing – Italian, ranch and Caesar work great for this
• Salt and Pepper to taste

Directions:
Mix cooked and cooled pasta with the diced onion, vegetables and dressing.  Place in the refrigerator for 2 – 8 hours to let the flavors meld.  Season with salt and pepper before serving.

Chicken Salad

This chicken salad will have everyone asking for seconds!

Ingredients

• 2 cans chicken breast – drained
• 2 tbsp onion – finely diced
• ¼ cup celery – diced
• ¼ cup carrot – diced
• 2/3 cup mayonnaise
• 2 tbsp mustard (any kind will work)
• Salt and Pepper to taste

Directions:
Place all ingredients except salt and pepper into a mixing bowl and mix well to combine.  Season with salt and pepper and serve.  This is great served over a tossed green salad, on bread or stuffed into peppers or tomatoes.