Hoppin' John Salad

I made this last night and my husband loved it! The lemon juice mixed with the green onions makes such a wonderful flavor!

Makes about 10 1/2-cup servings


2 cups cooked black-eyed peas, or 1 15-ounce can black-eyed peas, drained
1 ¹/₂ cups cooked brown rice
¹/₂ cup finely sliced green onions
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoons finely chopped fresh parsley
¹/₄ cup lemon juice
1 tablespoon olive oil
¹/₄ teaspoon salt
1 - 2 garlic cloves, crushed


Combine black-eyed peas, rice, green onions, celery, tomato, and parsley in a mixing bowl. In a small bowl, mix together lemon juice, oil, salt, and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if time permits.
Per 1/2-cup serving

• Calories: 91
• Fat: 1.9 g
• Saturated Fat: 0.3 g
• Calories from Fat: 18.5%
• Cholesterol: 0 mg
• Protein: 3.7 g
• Carbohydrates: 15.4 g
• Sugar: 1.3 g
• Fiber: 3.6 g
• Sodium: 68 mg
• Calcium: 20 mg
• Iron: 1.2 mg
• Vitamin C: 5.4 mg
• Beta Carotene: 137 mcg
• Vitamin E: 0.4 mg

Source: Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Couscous Confetti Salad

I've made this salad before and the display of colors is beautiful! The golden raisins add the perfect sweetness.

Makes about 8 1-cup servings

Couscous is pasta from northern Africa that cooks almost instantly and makes a beautiful and flavorful salad. Whole-wheat couscous is sold in natural food stores and some supermarkets.

1 ¹/₂ cups dry whole-wheat couscous
2 cups boiling water
3 - 4 green onions, finely chopped, including tops
1 red bell pepper, seeded and finely diced
1 carrot, grated
1 - 2 cup finely shredded red cabbage
¹/₂ cup finely chopped fresh parsley
¹/₂ cup golden raisins or chopped dried apricots
1 juice of 1 lemon
¹/₄ cup seasoned rice vinegar
1 tablespoon olive oil
1 teaspoon curry powder
1 ¹/₂ teaspoons salt

In a large bowl, combine couscous and boiling water. Stir to mix, then cover and let stand until all the water has been absorbed, 5 to 10 minutes. Fluff with a fork.

Add green onions, bell pepper, carrot, cabbage, parsley, and raisins or apricots.

In a small bowl mix lemon juice, vinegar, oil, curry powder, and salt. Add to salad and toss to mix. Serve at room temperature or chilled.
Per 1-cup serving

• Calories: 194
• Fat: 2.1 g
• Saturated Fat: 0.3 g
• Calories from Fat: 9.8%
• Cholesterol: 0 mg
• Protein: 5.2 g
• Carbohydrates: 40.2 g
• Sugar: 10 g
• Fiber: 4.2 g
• Sodium: 283 mg
• Calcium: 33 mg
• Iron: 1.1 mg
• Vitamin C: 40.9 mg
• Beta Carotene: 1157 mcg
• Vitamin E: 0.7 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Carrot and Red Pepper Soup

Though this looks like baby food, it is surprisingly delicious! I crave it.

Makes 4 1 1/2-cup servings


1 onion, chopped
6 carrots, thinly sliced
2 cups water or vegetable stock
2 red bell peppers
2 cups soymilk
2 teaspoons lemon juice
2 teaspoons balsamic vinegar
¹/₂ teaspoon salt
¹/₄ teaspoon freshly ground black pepper

Place onion and carrots into a pot with water or stock and simmer, covered, over medium heat until the carrots can be easily pierced with a fork, about 20 minutes.

Roast bell peppers by placing them over an open gas flame or directly under the broiler until the skin is completely blackened. Place in a bowl, cover, and let stand about 15 minutes. Slip the charred skin off with your fingers, then cut the peppers in half and remove the seeds.

Blend the carrot mixture along with the bell peppers in a blender or food processor in several small batches. Add some of the soymilk to each batch to facilitate blending. Return to the pot and add lemon juice, vinegar, salt, and black pepper. Heat until steamy.
Per 1 1/2-cup serving

• Calories: 124
• Fat: 2.3 g
• Saturated Fat: 0.4 g
• Calories from Fat: 16.9%
• Cholesterol: 0 mg
• Protein: 5.8 g
• Carbohydrates: 21.9 g
• Sugar: 11.2 g
• Fiber: 4.9 g
• Sodium: 418 mg
• Calcium: 190 mg
• Iron: 1.9 mg
• Vitamin C: 102.8 mg
• Beta Carotene: 8274 mcg
• Vitamin E: 3.5 mg

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.