Thursday, June 2, 2011

Strawberry-Mint Smoothie

I have an abundance of Lebanese mint growing in my herb garden. It was given to me by a friend whose husband is from the Mideast.  It can be invasive, so I wisely put it in pots dug into the the herb garden when I planted it several years ago and this has helped to contain it.  It has a lovely taste and I find as many ways to use it as possible.  I particularly like to pair it with strawberries.  I had organic strawberries in the freezer from last summer, so I paired them together today.  To add a healthy dose of Omega-3, I included ground flax seeds.  Delicious!

1 cup fresh or frozen unsweetened strawberries, halved
3 - 4 fresh mint leaves (or more)
2 tablespoons ground flaxseed 

Put all ingredients into the blender and puree until thoroughly mixed.   

Servings: 1
Serving Size: About 3/4 cup
Calories: 125
Total Fat: 5 g
Cholesterol:  0 mg
Sodium:  2 mg
Carbohydrates: 15g 
Dietary Fiber: 8 g
Protein: 4 g

Jamaican Black Bean-Sweet Potato Mash

This was originally a salad recipe that I transformed into a delicious spread for me.  I made it for lunch today and served it as a side dish with flaked halibut flavored with jerk seasoning.  It was a great combination. I finished the meal with Strawberry Mint Smoothie.  A very satisfying meal!

3 sweet potatoes, peeled and cut into chunks
1 15 oz. can black beans
1/4 cup minced fresh cilantro
juice from 1/2 lime
1/8 tsp paprika
1/4 cup chopped red onion
salt and pepper to taste

Drizzle sweet potatoes with 1/2 tablespoon olive oil and a pinch of salt and roast for about 30 minutes in a preheated 400 degree oven, until soft.   When the sweet potatoes are cooled, mix them with the other ingredients.  Puree with an immersion blender, adding a bit of water as needed.   

Number of Servings:  6
Serving Size: Approximately 1/4 cup
Calories: 132
Total Fat: 1 g
Cholesterol:  0 mg
Sodium:  289 mg
Carbohydrates: 27 g 
Dietary Fiber: 6 g
Protein: 5 g