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Speedy Bean Salsa/dip/salad - some people call this ‘Island Caviar’ or 'Cowboy Caviar'.

This recipe came from a Tostistos ad in a magazine. I actually do buy Tostitos salsa since my husband liked it at a party. I did alter the recipe considerably since I prefer to ‘dump’ complete containers of beans, corn, salsa etc rather than measuring smaller quantities and having leftover bits. This salsa has just a nice bite to it, no runny nose and tingling lips - at least that’s what we think with the ingredients we use.

We've taken this on picnics with tortilla chips, add cooked chicken or shrimp or even mozzarella balls for main course salad. Should be naturally gluten free, but just check ingredients.

I teach classes with more vegetarian dishes like this, gluten free classes and just real food, clean eating classes.

My appearance on NH's ABC WMUR Cooks Corner on Monday 24 April, 2017.

1 jar (15oz) of medium heat salsa - I have used Tostitos, Trader Joe's Peach and Trader Joe’s 3 pepper. Increase heat to hot if you wish and choose whichever salsa you like.

1 can (15oz) black beans, drained, rinsed well and drained again. Black beans are more for color difference, choose the bean you prefer.

1 x 11 oz can of corn, drained - I use Green Giant. Can is labeled no gluten ingredients but Green Giant say they can’t guarantee their canned corn is gluten free due to possibility of contamination but my son so far has no problem with eating Green Giant corn. Your choice. Even Mexicorn if you like. Or corn from 2-3 cobs of freshly roasted corn.

2 tbsp hot pepper jelly. It must be hot pepper jelly, sweet pepper jelly has no heat just sweetness. I find hot pepper jelly gives a mellow heat with a touch of sweetness since I don’t like raw jalapeños for heat. There are a wide variety of hot pepper jellies available, I used a Mango pepper jelly last time. Trappist brand is the brand I usually use. Good price at Market Basket $3 for 12 oz jar.

Zest and juice of ½ lime

1 tbsp chopped fresh parsley

1 tbsp chopped fresh cilantro -optional if you hate cilantro like my husband. Then I just put cilantro in a bowl for the rest of us. Or just take out some salsa for cilantro haters.

green of half a bunch of green onions.

(add more fresh herbs to your taste.)

And no, no extra salt - we are naturally low salt eaters. Plus beans and corn are in salt solution, salsa has salt, pepper jelly frequently has salt.

If you want salsa to be thicker like bought salsa’s add 1/4 tsp xanthan gum and stir in well. Add more if you like it thicker but do give it time to thicken. Remember food producers threw xanthan gum, guar gum and gum Arabic in many foods before we ever needed to use it for gluten free baking. Just look at some labels for foods you would never have thought would have any gum added.

Gluten Free Speedy Bean Salsa/dip/salad / ‘Island Caviar’ / 'Cowboy Caviar'

1. Melt pepper jelly in 6-8 cup microwave safe bowl in microwave, stir in lime juice and rest of ingredients.

2. Cover and refrigerate for about 1 hour to allow flavors to blend and serve in a bowl with chips.

I like to put in cubes of mozzarella or Mexican cheese.

Cubes of avocado.

Cubes of ham or pepperoni type meats.

Cubes of fresh mango or pineapple are amazing.

Add leftover cooked chicken, bbq meats and serve as main course over rice, hot or cold.

Keeps well in fridge for several days. Can be added to a chili or other cooked dish as an ingredient.

We also like to put gluten free tortilla chips on a flat plate, sprinkle with Mexican cheese or Landolakes and microwave or oven heat until cheese is melted. Top with this salsa, cooked ground beef with cumin and green onion, cooked grilled chicken, fresh cubed tomatoes, cubes of avocado or guacamole, sour cream. Use your imagination. Make a large platter for summer bbq party, on a metal pan on the grill. Great for special appetizer, snack, easy for a meal if you have a variety of stuff sitting in fridge. Mix it with cooked rice or quinoa. Easily portable for lunch, picnics, beach etc.

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