Cowboy Caviar is sometimes also called Texas caviar or cowboy dip. I love to bring it to potlucks with a big ole bag of corn tortilla chips.
Dietitian tip, this is also a cowboy caviar salad.
Cowboy Caviar Ingredients
Lentils – I always make Cowboy Caviar using at least 2 different legumes. Usually, I use 2 different-sized legumes, but for this recipe, I decided to celebrate the new year by swapping in Lentils.
Beans – I used black beans
Sweet Corn – option to use canned, fresh, or frozen corn
Peppers – options to use green bell pepper, yellow bell pepper, or red bell peppers.
Spice tip: You can completely omit the jalapeno or only add 1 to reduce the heat. However, if you want the dish super spicy, don’t remove the ribs or seeds of the jalapeno. This is where most of the jalapenos’ heat comes from.
Onions – shallots, white, sweet, yellow, or red onions work well.
Herbs – I decided to use parsley
Herb Tip: Consider swapping the parsley with cilantro or any other herb you love!
Optional ingredients –avocado, tomatoes, black eye peas, or spicy peppers
Cowboy Caviar Dressing Recipe
I like to keep this dressing simple with only five ingredients – oil, vinegar, honey, salt, and pepper.
Use a flavorful olive oil. There is no actual cooking in this recipe, so there is no need for the extra virgin stuff. For the vinegar, I used a lovely lemon champagne vinegar on hand. You could use white balsamic, champagne, or red wine vinegar, or add some freshly squeezed lemon or lime juice.
Ever been to one of those fancy olive oil and vinegar shops? Those are perfect for a recipe like this. I bought a raspberry white balsamic vinegar that, if I still had it, would have tasted divine in this dish!
Or keep it simple with a store-bought or homemade Italian dressing.
How To Make Cowboy Caviar
First, chop all your veggies. Then pour them in a large bowl. I try to keep my veggie pieces roughly the size of a black bean.
Next, Mix! Add all the dressing ingredients to a bowl or mason jar, then whisk or shake! Then pour the salad dressing over your veggies and mix!
Finally, serve!
How To Serve This Recipe
Some options for serving this yummy dish include:
In an Endive (lettuce) cup
With Crackers or Chips
As a fun and creative Bruschetta
Right out of a bowl!
I enjoy using ramekins as small serving bowls as a side dish with dinner.
Sharper Nutrition Fix: Lentils
Lentils are also inexpensive, healthy, environmentally friendly, and easy to make! It’s no surprise that lentils are a major food source throughout the Americas, Caribbean, and Mediterranean regions.
Let’s dive a little deeper, shall we!?
Why You Will Love Making This Recipe with Lentils
Lentils are an all-star flexitarian staple I always keep on hand in my pantry.
Inexpensive
Lentils only cost about $1.50 for a 16oz bag at Kroger, a local grocery store in Huntsville. Lentils are available for purchase at most grocery stores. Because lentils do not take long to cook, I recommend purchasing dried lentils to get the most bang for your buck!
Healthy
Lentils are high in fiber, protein, vitamins and minerals. Combine lentils with a whole grain, and you have a complete protein source with all nine essential amino acids.
Fun fact: Populations with the greatest lentil consumption also have the lowest rates of cancer, specifically breast and colorectal.
Good for the Environment
Lentils are green, and I don’t mean the color! Lentils work with bacteria that convert atmospheric nitrogen to useful ammonia or nitrates. They also improve soil fertility and are highly water-efficient.
Quick and Easy
Did you know that dried lentils are quick to whip up? Just 15 minutes on the stove, and you are good to go! Dried Lentils are much quicker to cook than dried beans.
Versatile
You will find many cowboy caviar recipes on the internet. For example, Pioneer Woman Cowboy Caviar uses black-eyed peas instead of lentils. Other recipes include avocado whereas my cowboy salad recipe does not include it. You can get creative with flavors or just use what you have on hand!
Like This Recipe? Try These Flexitarian Dishes, Too!
In a large mixing bowl, combine the corn, black beans, cooked lentils, jalapeno, bell pepper, red pepper, shallots, and parsley.
Make The Dressing
In a separate small bowl, whisk together the dressing ingredients.
Combine and Toss
Pour salad dressing overtop of your veggies. Gently toss everything together until well combined, making sure the dressing coats all the ingredients evenly.
Adjust Seasoning and Serve
Before serving, give the cowboy caviar a good stir. Taste and adjust the seasoning if necessary.
Serve the cowboy caviar as a dip with tortilla chips or as a side salad. It also works well as a topping for grilled chicken or fish.
Start the day with a balanced breakfast like Avocado Toast with Egg! The combination of creamy avocado and jammy egg yolks with crisp white turnips and toasty whole wheat bread provides a delicious contrast in textures and flavors. This recipe is a fun spin on a basic avocado toast recipe.
Why You Should Make This Recipe
I love this easy avocado toast, it is one of my go-to easy breakfast recipes especially if I have a little extra time that morning. This recipe is not hard to make and it makes for a balanced meal that costs way less to make at home than at a restaurant. Most of all, you should make this recipe because you will love the creaminess of the avocado and the additional protein the eggs add to the dish.
Tools
Air-fryer, pot, or pan – depending on how you decide to cook your eggs
Toaster oven or toaster – I use this Cuisinart 4-slice Toaster
Ingredients for Avocado Toast with Egg
Avocado
Soft Boiled Egg (hard-boiled, poached, scrambled, or fried egg in a little bit of olive oil)
Whole wheat or whole grain bread
Fresh Herbs
Everything Bagel Seasoning
Optional: Red pepper flakes, lemon juice, Salt & Pepper to taste
Bonus Veggie: White turnips, tomatoes, cucumber – or whatever you have lying around.
Step – By Step Instructions
Toast the Bread
Toast the bread slices to your desired level of crispiness.
Prepare the Avocado
While the bread is toasting, cut the avocado in half, remove the pit, and scoop the avocado flesh into a bowl.
Mash the avocado with a fork and add salt and pepper to taste.
Optionally, add fresh herbs for extra flavor.
Prepare Bonus Veggies
If using turnips, cucumbers, or tomatoes, slice them thinly.
Cook the Egg
In a separate pan, pot, or air-fryer, cook the egg to your liking (fried, poached, or scrambled). I like to use an air fryer soft-boiled egg.
Assemble the Avocado Toast
Once the toast is ready, spread the mashed avocado evenly on each slice.
Lay the thinly sliced veggie over the avocado (if using).
Then, place the cooked egg on top of the mashed avocado.
Season and Garnish
Sprinkle Everything Bagel Seasoning over the egg.
Garnish with fresh herbs.
Add some of the sliced veggies on the side.
Adjust Seasoning
Optionally, add red pepper flakes and more salt and pepper to taste or a few dashes of your favorite hot sauce.
Note: Feel free to customize the recipe based on your preferences and the veggies you have available. Enjoy your breakfast!
FAQ (Ask a Dietitian!)
Is avocado and egg toast healthy?
Yes, avocado toast is nutrient-rich. It contains healthy fats, some protein, lots of fiber, and micronutrients. I love to add some fruits or veggies to my avocado toast to further bump up the nutrients.
What happens to your body after eating avocado toast?
Avocado toast provides a combination of healthy fats, fiber, and protein leading to sustained energy levels and the feeling of fullness. This can lead to the consumption of fewer calories later in the day.
Additionally, the fiber in avocado and whole wheat toast supports digestive health.
Enjoy This Recipe? Try These Other Delicious Breakfasts
4sliceswhole wheat breadI love Dave's Killer Bread
1avocado
4large soft boiled eggs, peeled(scrambled, hard boiled, poached, or fried)
1white turnip
1/4cupfresh parsley, choppedor other herbs of choice such as dill, cilantro, or basil
4tspeverything bagel seasoning
hot sauce, kosher salt, and fresh cracked black pepper to taste
Instructions
Toast the Bread
Toast the bread slices to your desired level of crispiness.
Prepare the Avocado
While the bread is toasting, cut the avocado in half, remove the pit, and scoop the avocado flesh into a bowl.
Mash the avocado with a fork and add salt and pepper to taste.
Optionally, add fresh herbs, salt, pepper for extra flavor.
Prepare the Vegetable
If using turnips, cucumbers, or tomatoes, slice them thinly.
Cook the Egg
In a separate pan, pot, or air-fryer, cook the egg to your liking (fried, poached, or scrambled). I like to use an air fryer soft-boiled egg. *See recipe notes for more details about my air-fryer soft boiled egg recipe.
Assemble
Once the toast is ready, spread the mashed avocado evenly on each slice.
Lay the thinly sliced veggie over the avocado (if using).
Then, place the cooked egg on top of the mashed avocado and sliced vegetable.
Season and Garnish
Sprinkle Everything Bagel Seasoning over the egg and garnish with fresh herbs.
Optionally, add more salt and pepper to taste or a few dashes of your favorite hot sauce.
Savor the simplicity of this easy herb focaccia from pizza dough, a delightful blend of fresh herbs and olive oil atop a pillowy, golden crust. Create this recipe with a handful of ingredients, pillowy pizza dough, olive oil, ripe tomatoes, and sprinkled with a medley of fragrant herbs.
Why You Will Want To Make This Recipe Again and Again
Experience the advantages of freshly baked bread without the extensive effort and time investment. This Easy Herb Focaccia recipe is ready in just around 30 minutes for a quick and delightful side that can be added to breakfast, lunch, dinner, or eaten as a snack.
Ingredients for This Easy Herb Focaccia From Pizza Dough
How to Make This Easy Herb Focaccia From Pizza Dough
Preheat the oven
Preheat your oven to 400°F. Move the rack toward the top 1/3 section of the oven.
Prepare the pan
Grease a quarter-sized baking sheet or a rectangular baking dish with olive oil.
Roll out the Dough
Roll out the pizza dough on a floured surface to fit your baking sheet or dish. Transfer the rolled-out dough to the prepared pan.
Use your fingers to create dimples all over the surface of the dough.
Add Oil and Herbs
Drizzle the olive oil over the dough, making sure to get it into the dimples. Lay tomato slices over the focaccia. Sprinkle chopped rosemary, thyme, and sea salt evenly over the top.
Bake
Bake in the preheated oven for 20 to 25 minutes or until the focaccia is golden brown.
Cool and Serve
Allow the focaccia to cool slightly before slicing. Serve it warm with additional olive oil for dipping, if desired.
What to Pair with This Recipe
Focaccia pairs well with a variety of healthy options.
1Tomato, slicedReally, it's 1/2 to 1 whole tomato. Per bakers preference.
½tspMinced fresh rosemaryRosemary is to be removed from it's stem. The amount is per the bakers preference.
½tsp Minced or whole fresh thymeThyme is to be removed from the stem. Because the thyme is already very small, mincing is optional. Amount is per bakers preference.
½tspKosher Salt
¼tspBlack Pepper
Instructions
Preheat the oven
Preheat your oven to 400°F. Move the rack toward the top 1/3 section of the oven.
Prepare the pan
Grease a quarter sized baking sheet or a rectangular baking dish with olive oil.
Roll out the dough
Roll out the pizza dough on a floured surface to fit your baking sheet or dish. Transfer the rolled-out dough to the prepared pan.
Use your fingers to create dimples all over the surface of the dough.
Add oil and herbs
Drizzle the olive oil over the dough, making sure to get it into the dimples. Lay tomato slices over the focaccia. Sprinkle chopped rosemary, thyme, and sea salt evenly over the top.
Bake
Bake in the preheated oven for 20 to 25 minutes or until the focaccia is golden brown.
Cool and Serve
Allow the focaccia to cool slightly before slicing. Serve it warm with additional olive oil for dipping, if desired.
My Strawberry Cornbread Drop Biscuits are not only delicious but they are also made with coconut flour and cornmeal! These Drop Biscuits have texture, are buttery, and are super versatile! You can eat this sweet summery biscuit for breakfast, lunch, or dinner!
Bonus, it is gluten-free!
In this article, I will bring you behind the scenes of my test kitchen, discuss some of these Strawberry Cornbread Drop Biscuits’ key ingredients, and then dive into this article’s Sharper Nutrition Fix: Coconut Flour.
Sarah’s Biscuit Recipe Background
A little background behind these Strawberry Cornbread Drop Biscuits. I LOVE fresh-baked, cornbread. I especially love from-scratch cornbread with little chunks of love inside, like corn, jalapenos, herbs, and you guessed it, strawberries.
Additionally, I recently discovered coconut flour and I am fascinated with it! You can find more information about coconut flour below, in the Sharper Nutrition Fix section.
I found myself in the kitchen wanting to create a filling drop biscuit recipe. Yet, I also wanted to create a recipe that incorporated cornmeal and my newfound favorite, coconut flour. Usually, I like my cornbread recipes savory and baked in a cast-iron skillet. However, for this recipe, I wanted something light, a bit chunky, and perfect for a spring or summertime meal.
My Test Kitchen
After my 5th attempt at work-shopping my Strawberry Cornbread Muffin recipe in the test kitchen, I put my apron up and said, “Okay, coconut flour muffins are hard”. One of my Cornbread Muffin batches came out similar to the texture of a biscuit. Um, I LOVE biscuits. Following some yummy tweaks, this Strawberry Cornbread Drop Biscuit recipe was born!
Key Ingredients in Strawberry Cornbread Drop Biscuits
Strawberries: Truly the star of the show, strawberries make this drop biscuit what they are, Strawberry Cornbread Drop Biscuits. This recipe is a great way to incorporate your next strawberry haul from your local strawberry farmer! With 2 whole cups incorporated into these biscuits, it’s just another way to incorporate the beautiful rose-colored fruit into your diet.
Corn: One of the things I love most about this ingredient is how it is available at any time of year! I LOVE canned corn. Canned corn is a sustainable and tasty way to enjoy these heavenly golden kernels we call corn. Furthermore, corn adds a pop of sweet-nutty flavor to every bite of this drop biscuit.
Strawberry Honey Butter: Enjoy these delicious Strawberry Cornbread Drop Biscuits with some sweet and delectable Strawberry Honey Butter! This honey butter goes great with any fresh baked goods. The Honey Butter is made with Sarah’s Strawberry Sauce, Honey, and Butter. I have been known to swap out my Strawberry Sauce for garlic and slather this over some salmon! Yum!
How to Make These Biscuits
Preheat the oven to 400℉. Line a baking sheet with parchment paper.
Cut up butter into cubes, place on a plate, and pop in the freezer while you mix your dry ingredients.
Mix the dry ingredients in a large bowl.
Add the cold, cubed butter to the dry ingredients. Use a pastry cutter or your fingers to cut the butter into the flour mixture until it resembles coarse crumbs.
Mix the eggs and milk in a separate smaller bowl.
Make a well in the center of the dry ingredients and pour in the wet ingredients, strawberries, and corn. Stir the mixture until just combined. Be careful not to overmix; it’s okay if there are some lumps.
Using a spoon or cookie scoop, drop portions of the dough onto the prepared baking sheet, spacing them about 2 inches apart.
Bake in the preheated oven for 15 to 20 minutes or until the biscuits are golden brown on the edges.
Make Honey butter while the biscuits are baking. Melt butter in the microwave. Mix in Honey and Strawberry sauce or jam.
Remove from the oven and allow the biscuits to cool slightly on the baking sheet before transferring them to a wire rack to cool completely before serving. Enjoy!
Sharper Nutrition Fix: Coconut Flour
There are three reasons I like to bake and cook with coconut flour.
Coconut flour is the natural byproduct of coconut milk production.
It is cheaper than Almond Flour! Like, a lot cheaper. This makes sense, it is a natural byproduct of another industry.
It is high in fiber! Just ½ cup of Coconut flour has 20 grams.
½cupCold buttercubed and frozen for 5 min prior to use
1 cupSkim milkor any other milk of choice
2Eggs
Add ins
1cupCorn
2cupsStrawberries, diced
Strawberry Honey Butter
¼cupSarah's Strawberry Sauceor store bought strawberry jam or preserves
¼cup Honey
½cupButtermelted
Instructions
Preheat the oven to 400℉. Line a baking sheet with parchment paper.
Cut up butter into cubes, place on a plate and pop in the freezer while you mix your dry ingredients.
Mix the dry ingredients in a large bowl.
Add the cold, cubed butter to the dry ingredients. Use a pastry cutter or your fingers to cut the butter into the flour mixture until it resembles coarse crumbs.
Mix the eggs and milk in a separate smaller bowl.
Make a well in the center of the dry ingredients and pour in the wet ingredients, strawberries, and corn. Stir the mixture until just combined. Be careful not to overmix; it's okay if there are some lumps.
Using a spoon or cookie scoop, drop portions of the dough onto the prepared baking sheet, spacing them about 2 inches apart.
Bake in the preheated oven for 15 to 20 minutes or until the biscuits are golden brown on the edges.
Make Honey butter while the biscuits are baking. Melt butter in the microwave. Mix in Honey and Strawberry sauce or jam.
Remove from the oven and allow the biscuits to cool slightly on the baking sheet before transferring them to a wire rack to cool completely before serving. Enjoy!
Notes
Sharper Tip: Serve these with Honey Butter and Sarah’s Strawberry Sauce drizzled over top!The left over Honey Butter, if any, can be stored in the refrigerator for about a week.
Check out this Strawberry Cornbread Muffins Recipe! It is a cornbread muffin where strawberries are the star! Not only are these Strawberry Cornbread Muffins super easy but they also only require two mixing bowls, measuring spoons a rubber spatula, and a muffin tin!
Why I Make This Recipe
I love making muffins. They are quick and easy to whip up. These Strawberry Cornbread Muffins with their golden brown tops, sweet interior, and cake-like texture are enough to make my mouth water just writing about it!
Enjoy these in June or whenever strawberries are abundant at your local farmers’ market. Alternatively make these year-round, swapping the fresh strawberries for frozen! Just be sure they are thawed before adding them to your batter.
Ingredients for Strawberry Cornbread Muffins
Dry Ingredients
Flour
Cornmeal
Baking Powder
Salt
Wet Ingredients
Honey
Milk
Butter
Eggs
Add-ins
Strawberries
Corn
How to Make This Recipe
Preheat your oven to 400°F (190°C). Line a muffin tin with paper liners or grease the cups.
In a large bowl, whisk together the all-purpose flour, cornmeal, baking powder, and salt.
In a separate bowl, combine the milk, honey, melted butter, and egg. Mix well.
Pour the wet ingredients into the dry ingredients and stir until just combined. Be careful not to overmix; the batter should be slightly lumpy.
Gently fold the diced strawberries into the batter.
Spoon the batter into the prepared muffin cups, filling each about two-thirds full.
Bake in the preheated oven for 15 to 18 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack to cool completely.
To Serve These Muffins
I like to serve them warm with a drizzle of honey over the cornbread. You can use strawberry honey, honey butter, (better yet, strawberry honey butter), or any other honey you prefer.
Another option, just before baking, sprinkle some turbinado sugar over top.
I’ll serve these as a dessert, snack, breakfast, or along-side dinner.
Storage
Properly storing baked goods oftentimes is overlooked. So, I have provided some guidelines for us all to follow!
Generally, I like to freeze muffins, biscuits, brownies, cookies, bread, etc. It extends their shelf life and keeps the baked goods out of my line of sight in the kitchen, keeping it tidy but also preventing unnecessary snacking.
To reheat Strawberry Cornbread Muffins pull one out of the freezer, pop it in the microwave for about a minute, slap on some honey or butter and it’s all ready to go! The muffin tastes like I just pulled it out of the oven!
These Strawberry Cornbread Muffins should be covered and stored following the guidelines below.
Room Temperature – 2 to 3 days
The Refrigerator – about 1 week
The Freezer – 6 months
Sharper Nutrition Fix
Cornmeal, What is it?
Cornmeal is a meal ground from dried corn. It is ground to coarse, medium, and fine consistencies. Cornmeal is a staple ingredient in oven-fried dishes like chicken and catfish, and it is also used in polenta (Italian grits), and baked goods like these muffins.
Cornmeal is surprisingly super high in fiber. A ½ cup of cornmeal contains 3g of fiber. In this recipe, the fiber in the cornmeal combined with the fiber in the strawberries and corn results in an even higher fiber recipe.
By the way, cornmeal is not only high in fiber but it is also full of vitamins and minerals, including iron!
Enjoy This Recipe? You Will Love These Recipes Too!
1 cupstrawberries, dicedor 1 cup drained thawed frozen strawberries
½cup corn kernelsI used canned corn
Instructions
Preheat your oven to 400°F (190°C). Line a muffin tin with paper liners or grease the cups.
In a large mixing bowl, whisk together the all-purpose flour, cornmeal, baking powder, and salt.
In a separate bowl, combine the milk, honey, melted butter, and egg. Mix well.
Pour the wet ingredients into the dry ingredients and stir until just combined. Be careful not to overmix; the batter should be slightly lumpy.
Gently fold in the diced strawberries and corn into the batter.
Spoon the batter into the prepared muffin cups, filling each about two-thirds full.
Bake in the preheated oven for 15 to 18 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack to cool completely.
Notes
For cast iron skillet cornbread bake for 20-23min.These are even more delicious when you add honey-butter over top!To check for doneness: Using a toothpick, insert it into the center of a muffin. If the toothpick comes out clean, they are done. Some browning over top is expected and desired.
The Vanilla Cinnamon Peanut Butter offers nutty sweetness with a warm touch. Perfect for delightful PB&J sandwiches, it pairs deliciously with sliced apples and adds fantastic flavor to various smoothie recipes!
Why I Make This Recipe
I enjoy crafting homemade peanut butter with various flavors like honey-roasted, chocolate, and Vanilla Cinnamon. This Vanilla Cinnamon Peanut Butter recipe is easy and allows for creative experimentation.
Tools For This Recipe
You don’t require a specialized nut butter machine; a simple food processor will do the job for this recipe.
Ingredients
This recipe uses natural, dairy-free, gluten-free, and vegan ingredients. Plus, it costs just over $2 to make, although prices may vary based on your location and ingredient costs. Typically, a 16oz jar of regular-priced vanilla cinnamon peanut butter ranges from $4 to $8, depending on the brand.
Peanuts ($0.47)
Vanilla Extract ($1-2)
Cinnamon ($0.85)
Maple Syrup ($0.17)
Kosher Salt (negligible cost)
How to Make This Recipe
This recipe comes together in less than 30 minutes.
Blend:
In a food processor, blend peanuts until coarse.
Add Flavor:
Add vanilla, cinnamon, maple syrup, and salt.
Blend Until Smooth:
Continue blending, pausing the machine, and scraping sides as needed with a rubber spatula. Continue to blend until you reach the desired consistency. The longer you blend the smoother the peanut butter will become.
The peanuts will go through stages, from crumbs, eventually forming a ball, and finally, smooth peanut butter.) This entire process takes about 15-20 minutes in my food processor.
Store:
Transfer to an airtight container and refrigerate.
FAQs (Ask The Dietitian)
What Flavors Mix with Peanut Butter
The versatile and rich profile of peanut butter pairs exceptionally well with many flavors. Consider these combinations:
Chocolate
Honey
Fruit Jams and Jellies
Maple Syrup
Coconut
Spicy Flavors like Sriracha or hot pepper jelly
Nuts
Salt
Marshmallow Fluff
Vanilla Ice Cream
Chocolate Hazelnut Spread
Other nut butter like almond butter
Experimenting with these combinations can lead to delightful culinary discoveries!
What Food Pairs Well with Peanut Butter
Savory and nutty notes make peanut butter a versatile companion in the culinary world. Here are some fantastic food pairings to elevate your peanut butter experience:
The Vanilla Cinnamon Peanut Butter offers nutty sweetness with a warm touch. Perfect for delightful PB&J sandwiches, it pairs deliciously with sliced apples and adds fantastic flavor to various smoothie recipes!
Continue blending, pausing the machine, and scraping sides as needed with a rubber spatula. Continue to blend until you reach the desired consistency. The longer you blend the smoother the peanut butter will become.
The peanuts will go through stages, from crumbs, eventually forming a ball, and finally, smooth peanut butter.) This entire process takes about 15-20 minutes in my food processor.
Store
Transfer Peanut Butter to an airtight container and refrigerate.
Cowboy Caviar Dressing Recipe
