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A July Fourth feast can be hearty, delicious and healthy if you opt for chicken, fish, pork or lean beef on the grill and avoid fatty, mayonnaise-based sides. As we head into the holiday weekend, we asked Westport-based nutritionist Geri Zatcoff for a recipe for a favorite side that will pair beautifully with any main course. Zatcoff, a 20-year veteran in the wellness field, is known for helping clients obtain and maintain optimal health, particularly when faced with an illness or other health challenge. A self-described foodie who loves to cook, Geri tells people what to eat, when to eat it, where to buy it and how to prepare it. She has coached hundreds of people to improved health and well-being." More information about Geri can be found on her website.
Black Bean Salad & Salsa
"This delicious salad is a great side dish which can also be transformed into a variety of salsas by simply varying the ingredients. Add tomatoes and serve it with chips, or diced mango to pair with spicy chicken or fish. You can stuff tomatoes with it or put it inside tortillas with cheese for a yummy quesadilla. It's great for summer because the lime juice and olive oil dressing won't spoil in the heat," says Zatcoff.?
For the salad:
2 scallions, chopped2 carrots, peeled and diced1 red, orange or yellow pepper, seeded, cored and diced1 jalapeno pepper, chopped (with seeds for heat)2 stalks celery, diced1/4 cup fresh cilantro, chopped3 tablespoons fresh lime juice (about one lime)2-3 tablespoons olive oil1 teaspoon sea salt (to taste)Fresh black pepper to taste1 can black beans, rinsed and drained1 can corn, drained
In a large bowl, mix chopped vegetables, beans and corn. Add lime juice, olive oil, salt, pepper and cilantro. Toss and serve immediately. As the salt will cause the vegetables to release water, if making it in advance, omit salt until you're ready to serve.
For Tomato Salsa:To make this salad into a zesty tomato salsa to eat with chips or top burritos or tacos, simply add 2 or 3 fresh tomatoes that have been seeded, cored and diced, or one can diced tomatoes. Canned whole tomatoes can be used as well. Put them in a food processor or blender and pulse for a second or two into a rough chop. Adjust the salt and pepper.
For Mango Salsa:Add diced mango to this bean salad to create a fabulous base or side dish for grilled fish, chicken or pork tenderloin. The sweetness of the mango complements spicy meat or fish perfectly.
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