Dreamy Foods and Snakes

Tim Scallon/Registered Dietitian Nutritionist

Growing up on a farm in East Texas, one learned to keep an eye out for snakes, especially near the creeks, woodpiles and other snaky places.  I have had many encounters with snakes.  One summer day while crossing a bridge over the creek in our back pasture, barefooted of course, I felt something moving between my toes and looking down, it was a snake!  And dance I did.  Fortunately, he was more scared of me that I was of him and he made a rapid retreat…    while I kept dancing.

When I was nine years old, we noticed that our little dog, Ruthie, Mom’s house-dog and a member of the family was missing.  We called and looked and no Ruthie.  “Perhaps she is sick and crawled under the house.”  Since I was the smallest and of lowest rank, I was assigned the task of crawling under the house to look for Ruthie.  Dad, gave me his flashlight and said, “Watch out for snakes.”  Thanks, Dad.  

We removed the access panel to the crawl space and armed with Dad’s flashlight I began my journey.  As I crawled further the space became more cramped until I was inching forward on my belly.  Brother Mark on hands and knees at the access opening offered encouragement, “Go on, I’m behind you.” Then, I froze.  Something long and slender had just moved under my chest.  Mark!  “What is it?” he replied.  I just felt a snake move underneath me.  There was a pause.  “Well don’t move.”  Great, here I am laying on top of a copperhead snake and I can’t move.  Then, Mark suggested, “Try moving off of him.”  Summoning all my courage, I very gently moved off the snake.  It didn’t move.  Then I discovered that there underneath me, doing a very good imitation of a snake, was a green vine.  What relief, to know that I was not destined to die an early death underneath the house after a deadly bite from a copperhead!  All this and no Ruthie.  Later she came up out of the woods and was surprised that everyone was so glad to see her.

I promise this month’s recipe does not call for snake.  But this recipe is perfect for august when we find ourselves looking for something different to eat without heating up the kitchen.  It came to me in a dream.  So, I guess you could say that I just dreamed up this recipe.  In my dream, I began listing the ingredients and a title emerged, Southwest Layered Salad.  This summer salad brings together many of our favorite southwest flavors, tomatoes, peppers, lime, salsa, cheese and cumin plus multiple textures from fire roasted corn, black beans and romaine lettuce.  The fresh-made Ranch Dressing from last month returns in this bounty of flavor, texture and color. 

No doubt this dream came from my recent thoughts about a recipe for my upcoming article.  So, I don’t think we can view this as a heavenly inspiration.  But I do think you will agree that this recipe is perfect for a hot summer day.  Watch out for snakes! 

Tim Scallon is a retired dietitian nutritionist with years of experience practicing nutrition therapy in local hospitals and clinics, teaching nutrition and developing healthy recipes.  His cooking shows can be found on YouTube

Southwest  Layered Salad 

Serving size:  1 cup; Serves:  10

Ingredients

• 3 cups romaine lettuce, shredded 
• Juice of 1 fresh lime, ~6-8 teaspoons
• 1 can Simple Truth organic low sodium black beans, drained and rinsed
• 1 cup frozen fire roasted corn, thawed
• 2 green onion tops, diced
• 1 cup cherry tomatoes, quartered
• 1 cup Pace Picante salsa
• ½ cup bell pepper, diced
• 1 cup ranch dressing, divided 
• ½ teaspoon ground cumin
• 1 cup cheddar cheese, grated

Ranch Dressing Ingredients (Makes about 1½ cups)

• ½ cup real mayonnaise
• ½ cup plain nonfat yogurt (or sour cream)
• ½ cup plain kefir 1% milkfat (or buttermilk)
• 1 teaspoon dried dill weed
• ½ teaspoon dried parsley
• 1 tablespoon fresh chives, diced (or ½ teaspoon dried)
• ¼ teaspoon onion powder
• ½ teaspoon garlic powder
• dash cayenne pepper 
• ¼ teaspoon salt
• ½ teaspoon cracked black pepper
• 3 teaspoons freshly squeezed lemon juice

Directions

Begin by preparing the Ranch Dressing.  You can use the pre-made stuff but, nothing beats fresh Ranch Dressing.  In a small mixing bowl, whisk together the mayo, yogurt and kefir until smooth.  Add the herbs and spices and stir until combined.  Stir in the lemon juice.  Cover and refrigerate for an hour or more.  The flavor improves with time in the fridge.  Overnight is ideal.

In a 3-quart glass baking dish or large clear bowl, layer the salad ingredients starting with the lettuce, lime juice, black beans, corn, green onions.  Add a layer of half the dressing.   Then tomatoes, salsa and bell pepper.  Add the remaining dressing.  Sprinkle with cumin and top with the cheese.  Garnish with coarse black pepper, diced tomatoes and green onion tops.

Refrigerate and serve cold with freshly warmed corn tortillas or tortilla chips.  

Exchanges per serving: ½ Milk, 2 Vegetables, 2 Fats   

Nutrients per serving: Calories:  132; Total Fat:  10g; Saturated Fat 3g; Cholesterol:  16mg; Sodium:  412mg; Total Carbohydrate:  14g; Dietary Fiber:  4g; Protein:  8g