Food: Black Bean Salsa and Black Bean Soup

Last month I went to a sweet wedding of two great friends in Vegas. So last night I stopped off at my brother's house to pass out shirts and such that picked up in Vegas. They proceeded to eat cinnamon rolls and so I made my hasty exit, lol. I love cinnamon rolls- hot, gooey, buttery, YUM- but since my RNY gastric bypass I absolutely can not eat brown sugar or molasses. I mean I get completely sick. We are talking a full dumping episode!! I can eat regular sugar in small doses but brown sugar is a no. So as much as I love cinnamon rolls the thought of a dumping episode made them very unappealing. I didn't have a plan for supper last night which is never good but on the flip side I have really been good keeping my fridge and pantry stocked so it is easy to put something together. Last night's concoction was Black Bean Salsa. You could use it as a salsa but for me I just eat it as a meal.

Black Bean Salsa

1 can (15 oz) drained black beans
1/2 green bell pepper , cut up chunky or diced
1/2 red or yellow bell pepper, cut up chunky or diced
1/2 (10 oz) can of drained Rotel tomatoes or 1 tomato, cut up chunky or diced
1/2 avocado, cut up chunky
1/2 cucumber, peeled and cut up chunky
1/3 (or less) purple onion, diced
Dash or so of Garlic Salt
Optional: top with sour cream, corn, cheese, salsa, lime, mango

Mix all ingredients in bowl and serve.

Servings: 4 four oz. I eat this at two meals, dinner and then lunch the next day. Then I take whats left and make black bean soup.

Also a way to change up the flavor is to stir in a teaspon of your favorite low fat salad dressing. Like Ken's lite Cesar or lite Raspberry Vinagrette. Check out this link for Ken's lite dressing options http://shopping.kensfoods.com/lidr8oz.html . I go for light or lowfat options bc generally when the fat is removed the maker puts in sugar to replace the fat for flavor. So even though fat free is less fat and calories it will often have more sugar and your body will take extra sugar and make it into fat. Plus us bariatric sugery patients need to watch sugar to prevent dumping! I try to follow the 4 ingredient rule- if sugar is listed in the first four ingredients than I usually pass on that product and look for another product.

Black bean soup
Two ways

Version 1
Take all the ingredients from the Black Bean Salsa recipe and blend them in a blender for a smooth black bean soup. Done and serve. (This also makes a good dip)

Version 2
All the ingredients from the Black Bean Salsa plus
2 cups of water and a chicken bouillon cube or 1 can of chicken broth
1/2 cup celery, chopped
1/2 cup carrots, chopped
1/2 cup onions, chopped
1/4 c cooking sherry

Put the liquid (either water and chicken bouillon or can of chicken broth) in a pot and bring to a boil. Add celery, carrots and onions to boiling water. Cook until tender, 15 min maybe.
Add cooking sherry and all the ingredients from the black bean salsa. Let it simmer for 5 minutes and serve.

Optional: add taco seasoning for more flavor, add more liquid if to much evaporates during cooking.