Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Tita knew through her own flesh how fire transforms the elements, how a lump of corn flour is changed into a tortilla, how a soul that hasn't been warmed by the fire of love is lifeless, like a useless ball of corn flour." -Laura Esquivel, Like Water for Chocolate

The refrigerator light goes on...

This recipe was inspired by a salad I had at the National Museum of the American Indian. You can substitute zucchini for the squash to make it a little more colorful. The original recipe I thought was a little bland, so I added the rosemary and maple syrup to make it a little more aromatic. This is especially good with plenty of fresh ground black pepper.


Prairie Salad

Servings: 2 | Serving size: about 1 1/2 cups

Cooking Time: 45 Minutes

This recipe can easily be multiplied and makes great leftovers. It's actually better the second day.

4 tsps canola oil (divided)
2 medium yellow squash (cut into 3/4 inch chunks)
1 ear corn (cut kernels from cob)
1 Tbsp fresh rosemary (minced)
1 15-ounce can no salt added black eyed peas (drained and rinsed)
2 Tbsp water
1/4 tsp salt
to taste fresh ground black pepper
1 Tbsp apple cider vinegar
2 tsps maple syrup

Prairie Salad recipe from Dr. Gourmet

Place 3 teaspoons of the canola oil in a large skillet over high heat.

When the pan is hot, add the squash and cook, stirring frequently, for two minutes.

Add the corn and the rosemary, stir, and cook 3-5 minutes, tossing frequently.

As the bottom of the pan begins to caramelize and turn brown, add the water to deglaze the pan, scraping up the browned bits from the bottom. (This should create a light brown sauce in the pan.)

Cook for another 3 minutes, tossing frequently, then remove from heat and pour into a large mixing bowl.

Add the beans, 1 teaspoon canola oil, salt, pepper, vinegar, and maple syrup to the mixing bowl and fold together gently.

Chill before serving.

Nutrition Facts

Serving size: 1 1/2 cups

Servings: 2

Amount Per Serving

Calories 272 Calories from Fat 32
% Daily Value
Total Fat 4g
    Saturated Fat 1g 3%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 0 mg 0%
Sodium 301 mg 13%
Total Carbohydrates 49 g 38%
    Dietary Fiber 11 g 43%
    Sugars 15g
Protein 14g
Vitamin A 3% Vitamin C 31%
Calcium 6% Iron 20%
Vitamin K 63 mcg Potassium 869 mg
Magnesium 97 mg