Island Girl Caviar

You may have heard of Cowboy Caviar but now it’s time to give it some Aloha. Healthy, clean, versatile and delicious, you will be using this recipe for dips, sides, and as a topping on your favorite protein. Let’s get chopping.

Ingredients:

• 1/2 cup olive oil

• 2-3 Tbsp maple syrup

• 1/4 cup white wine vinegar

• 1 teaspoon salt

• 1 cup cherry tomatoes diced or 6 Roma’s diced

• 1 (15 oz ) can black beans, rinsed and drained

• 1 ( 15 oz) can of cannellini beans

• 2 cups fresh pineapple diced ( may sub mango)

• 1 (11 oz) can sweet corn, drained

• 1 avocado diced

• 1 large cucumber, seeded and diced

• 1 medium red onion, diced

• 1 diced orange or yellow bell pepper

• 1 diced red bell pepper

• 1 cup chopped cilantro (1 lg bunch)

• 3-4 tbsp fresh lime juice

• salt to taste

• 1-2 jalapeno pepper, finely diced (optional/ you can de-seed these for less heat and good flavor)

Instructions:

In a lg mixing bowl whisk to combine olive oil, maple syrup, and salt ( if you have a favorite dressing you can sub that for these ingredients later after all the ingredients are combined )

Add in the remaining ingredients ( except lime and cilantro)

Toss until combined

Add lime and cilantro and mix gently again

Adjust to taste and chill.

Serve with tortilla chips, cucumber slices, lettuce wraps or add on any protein.

If you want to save some time you can use a dicing blade on your food processor for some of the ingredients. But I think chopping is half the fun!

Crunchy Cold Slaw

What a nice way to add crunch to any salad , side entree or added in a wrap. Healthy, creamy and crunchy all in one bite!

Ingredients:

• 3/4 cup vegan or regular mayo ( may adjust to preference )

• 3 tbsp apple cider vinegar

• 1 tbsp Dijon mustard

• 1 tbsp maple syrup

• ¾ teaspoon celery seed

• ¼ teaspoon salt

• 8 cups shredded cabbage( I like both red and green)

• 2 medium carrots, peeled into thin strips

• 3 scallions, chopped

• Freshly ground black pepper

• Sliced almonds (optional)

Instructions:

• Whisk up the dressing In a medium bowl .Mayo, apple cider vinegar, mustard, maple syrup, celery seed, salt, and a bit of pepper.

• In a large bowl, toss together the cabbage, carrots, and scallions. Pour the dressing over the top and toss to coat. Season to taste with more salt and pepper as desired and add almond slices.

• Store in the fridge in a sealed container.

Roasted Chickpeas

Crunchy, salty, and oh so yummy! Chickpeas, are inexpensive, readily available in your local supermarket, and packed with fiber, protein, folate and iron.. When roasted, chickpeas become crunchy, almost like a nut. They are great as a snack or sprinkled on salads in place of croutons. The key to this recipe is to keep stirring the chickpeas as they cook, and checking often to make sure they are golden brown, but not too done. You want them crispy!

• Prep Time: 5 minutes

• Cook Time: 20-30 minutes

• Yield: 2-3 servings

Ingredients

• 1 15 oz. can chickpeas

• 1 Tbsp. olive oil

• kosher salt or sea salt, or garlic salt

• Paprika, cayenne, or curry powder ( optional)

To Prepare

• Preheat oven to 425 degrees F

• Toss chickpeas with olive oil and kosher salt.

• Spread out in an even layer on a heavy baking sheet lined with parchment paper

• Roast 20-30 minutes.

• Take out of oven and sprinkle with your spices

• Store at room temperature lightly covered but best when just cooked

Note: For best results, watch the chickpeas carefully. There is a perfect point when the chickpeas become crunchy and golden, almost like nuts. Roast them too long, and they get too hard. Too short, and they taste too soft.

Makes 3-4 servings.