Black-Eyed Peas and Rice Salad

Let’s prevent cancers! Beans are a super food and this is one of the many bonuses they may offer our health.

You’ll Need

  • 1 1/2 cups cooked black-eyed peas
  • 3 cups hot cooked rice
  • 1 Tablespoon Dijon-style mustard
  • 1 teaspoon salt
  • Fresh ground pepper
  • 3 Tablespoons red wine vinegar
  • ¾ cup extra-virgin olive oil
  • 1 medium onion, minced
  • 1 garlic clove, minced
  • 1 large carrot, peeled and grated
  • ¼ cup minced parsley

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Mustard Greens with Peanut Sauce

Mustard greens are a good source of soluble fiber which benefits our cholesterol control. Give this unique and flavorful dish a try.

You’ll Need

  • 2 bunches fresh mustard greens
  • Water
  • 1 bunch green onions chopped
  • 1/8 teaspoon black pepper
  • ½ cup peanut butter
  • ¼ cup water
  • Hot cooked rice
  • Salt
  • Wash greens carefully.
  • Trim off any tough stems.
  • Hold 3 or 4 leaves together and tear into small even pieces.
  • Bring a small amount water to a boil.
  • Add salt and greens.
  • Cook until greens are tender.
  • Turn greens over in a pan and add chopped onions, and pepper.
  • Cook until slightly limp.
  • Form creamy paste with peanut butter and water.
  • Pour paste over entire surface of greens.
  • Cook slowly 10 minutes, stirring continually to blend.
  • Continue to cook until moist, not runny.
  • Serve with rice.

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Baked Potato Patties

Looking for dish a  dish that is a crowd pleaser? This  potato dish works well as a starter to a meal or as a super side dish.

You’ll Need

  • 6 medium potatoes scrubbed
  • 2 Tablespoons onion; minced
  • 1 Tablespoon fresh parsley, chopped
  • 1/8 teaspoon freshly ground pepper
  • Pinch of salt
  • 2 Tablespoons whole wheat pastry flour or all-purpose flour


  • Preheat the oven to 375.
  • Shred the potatoes coarsely.
  • Mix the shredded potatoes with the onion, parsley, pepper, and flour.
  • Shape into patties and place on a greased baking sheet or one lined with parchment paper.
  • Bake for 30 minutes.
  • If you like, place the patties under the broiler during the last few minutes for browning.
  • Top with sour cream if you would like.

Italian White Beans

Beans are great cancer fighters. Try this easy and tasty recipe. This recipe is an all around winner. Enjoy! 

You’ll Need

  • 2 cups cooked great northern beans
  • ½ cup chopped, drained, marinated sun-dried tomatoes
  • ¼ cup sliced ripe olives
  • 1 Tablespoon chopped fresh basil, or 1 teaspoon dried
  • 1 Tablespoon olive oil
  • 1 clove garlic, crushed
  • Salt and pepper as needed

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Pomegranate, Carrot Salad

This is a unique salad that incorporates in season fruits and veggies and also makes a nice complement to a variety of fall time meals.

You’ll Need
  • 4 medium carrots, shredded
  • 1/3 cup pomegranate seeds
  • 1 Tablespoon scallions, chopped
  • 3 Tablespoons lemon juice
  • 2 Tablespoons olive oil
  • Salt and pepper to taste


  • Combine all ingredients in a mixing bowl, toss and serve.


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Beans and Greens

 Known as poor man’s food in Italy, this meal is fit to serve a king!

You’ll Need

  • 4 large garlic cloves, thinly sliced
  • 3 Tablespoons extra virgin olive oil
  • Pinch red pepper flakes
  • 1 can or 2 cups cooked cannellini beans (reserving 1/3 cup liquid)
  • 1 ½ pounds of chopped kale
  • Salt and pepper to taste
  • Freshly grated Parmesan cheese (optional)


  • In a medium pot, sauté sliced garlic and red pepper flakes in oil on low heat until the garlic starts to brown.
  • Add the beans including the liquid.
  • Add the chopped kale and simmer until they’re cooked but still firm.
  • Add salt and pepper to taste.
  • If you would like it to be a bit more like a soup you can add some additional water.
  • Drizzle a little extra virgin olive oil on the top of each bowl and serve with freshly grated Parmesan cheese.
  • Serve with a nice piece of bread. Enjoy!


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Marinated Mushrooms

This wonderful recipe, works as a delightful appetizer for potlucks, picnics or simply when enjoying a summertime dinner.

You’ll Need:

  • 1 pounds fresh mushrooms
  • ¼ cup lemon juice
  • ½ cup olive oil
  • 2 green onions with tops, thinly sliced
  • ¼ cup chopped fresh parsley
  • 1 clove garlic, finely chopped
  • ¾ teaspoon salt
  • ¼ teaspoon freshly ground pepper


  • Cut mushrooms into 1/8-inch slices.
  • Mix mushroom slices and lemon juice in large bowl (glass or plastic).
  • Stir in oil, onions, 1/4 cup parsley, the garlic, salt, and pepper.
  • Toss; cover and refrigerate at least 3 hours, stirring occasionally.
  • Just before serving, remove from mixing bowl to serving bowl, using slotted spoon.
  • Sprinkle with paprika.
  • Garnish with parsley sprigs.

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