swanlogo2.jpg (2420 bytes)Corn Pancakes with Black Bean Salsa


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Modified from a recipe in Low-fat Vegetarian Cookbook: recipes for Healthy Eating by Sunset Books

Black Bean Salsa:

  • 1 can (15 ounce) black soybeans (by Eden Foods) or use black beans (drained and rinsed)
  • 1 cup finely chopped celery
  • 1/3 cup feta cheese, crumbled
  • 3 Tbsp. lime juice
  • 1 large tomato - diced into small pieces
  • 1/2 cup chopped fresh parsley (or cilantro if you prefer a bit more kick)
  • 6 green onions, chopped both white and green parts
  • 2 teaspoons honey
  • 1/4 teaspoon crushed red pepper flakes

Mix all these ingredients in a bowl, cover, and set aside

Corn Pancakes:

  • 1 teaspoon canola oil
  • 2 cups frozen corn kernels, thawed and drained
  • 1 large egg (I use Eggland's Best)
  • 1/3 cup red bell pepper, chopped small
  • 1/3 cup plain soymilk
  • 3 Tbsp. cornmeal (look for a brand that is high in fiber, i.e., uses the whole kernel)
  • 1/3 cup whole wheat flour
  • 1-1/2 teaspoon each of sugar and baking powder.

Directions:

  • Mix wet ingredients in a medium bowl. Mix dry ingredients in a small bowl.
  • Then add dry ingredients to wet ingredients, stirring just until ingredients are evenly moistened.
  • Cook in portions that are ~1/4 cup in a skillet that is non-stick or lightly oiled with a non-stick spray or canola oil. Cook 1-2 minutes per side, until lightly browned. Keep warm in an oven until all are ready to serve.

Serves 4. I served the Corn Pancakes topped with a generous scoop of the Black Bean Salsa, a little regular tomato salsa on the side, fresh steamed broccoli, and fresh pineapple. My husband declared this recipe *a winner*. Those are the only ones that get posted on my web site.

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In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113

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