Serves 8 to 10.

Note: This dish can be served warm with rice but is equally wonderful at room temperature. From “A Mouthful of Stars,” by Kim Sunee.

1 tbsp. olive oil or vegetable oil

3/4 c. diced carrots (about 2 small carrots)

3/4 c. diced yellow onion

1 tbsp. peeled and minced fresh ginger

2 to 3 garlic cloves, minced

1 Granny Smith apple, cored and diced

1 lb. dried black-eyed peas, rinsed and picked through (soaked overnight, if needed)

• 5 c. water

1 1/2 tbsp. hot curry powder or garam masala

• 2 tsp. sea salt

• 1 tsp. ground cumin

1/2 tsp. freshly ground black pepper

• 1 large juicy orange

1/2 to 3/4 c. canned unsweetened coconut milk, shaken

• 1/2 c. fresh cilantro

Chopped red onion, chopped fresh jalapeño and lime wedges, for garnish


Heat oil in a large, heavy-bottomed pot over medium heat; add carrots, onion, ginger, garlic and apple. Stir and let cook about 3 minutes, being careful not to burn. Add black-eyed peas, water, curry powder, salt, cumin and black pepper; stir and bring to a boil. Skim the froth, lower heat to medium-low, and simmer about 40 minutes, until peas are almost tender. Stir occasionally, mashing some of the peas against the side of the pot for creaminess. Add more water, as needed, if peas are dry.

Add zest from a quarter of the orange, then cut orange in half and squeeze juice into the peas. Add coconut milk and stir. Simmer, covered, for another 7 to 10 minutes, until peas are tender. Taste peas and adjust the seasonings as needed. Pour peas into a large serving dish. Garnish with cilantro, red onion, jalapeños and lime wedges.

Nutrition information per each of 10 servings:

Calories 214 Fat 5 g Sodium 490 mg Saturated fat 3 g

Carbohydrates 34 g Calcium 54 mg

Protein 11 g Cholesterol 0 mg Dietary fiber 10 g

Diabetic exchanges per serving: 1 vegetable, 2 bread/starch, ½ med-fat meat, ½ fat.


Serves 4 to 6.

Note: Chef Donald Link suggests using Gala, Braeburn and Golden Delicious apples. Use a box grater or large-toothed Microplane to grate about 2 tablespoons ginger. Use your fingers to squeeze juice from grated pulp, or you can use a garlic press to extract the pungent juice from a slice of fresh ginger. If you want to add crispy prosciutto to the salad, thinly slice the ham and fry it in a couple of tablespoons oil until crisp, about 3 minutes. Transfer to a plate lined with paper towels to drain. Break ham into small pieces over salad. From “Down South,” by Donald Link with Paula Disbrowe.

4 apples, cored and cut into matchsticks, about 4 c.

• 1/2 c. mayonnaise

• Juice of 1 lemon

1 tbsp. ginger juice (see Note)

2 tbsp. chopped fresh cilantro leaves

1 large jalapeño, stemmed, seeded and minced

Kosher salt and black pepper

2 oz. crispy prosciutto or country ham, optional


Use a rubber spatula to combine sliced apples in a medium bowl with mayonnaise, lemon juice, ginger juice, cilantro and jalapeño; season with salt and pepper to taste. Toss with prosciutto if desired.

Nutrition information per each of 6 servings:

Calories 200 Fat 15 g Sodium 106 mg Saturated fat 2 g

Carbohydrates 18 g Calcium 11 mg

Protein 1 g Cholesterol 7 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1 fruit, 3 fat.


Serves 4 to 6.

Note: Recipes from “Down South,” by Donald Link with Paula Disbrowe.

• 1/2 c. plus 2 tbsp. mayonnaise

2 tsp. curry powder (recipe follows)

• 2 tsp. kosher salt

• 1/4 tsp. cayenne

• Juice of 1 lemon

1 lb. carrots, peeled and shredded (about 4 c.)

• 2 c. good-quality raisins

1 c. loosely packed fresh flat-leaf parsley leaves, thinly sliced


Mix mayonnaise with curry powder, salt, cayenne and lemon juice in a medium bowl. Fold in carrots, raisins and parsley. Refrigerate for an hour or up to four hours to allow flavors to develop.

Nutrition information per each of 6 servings:

Calories 350 Fat 19 g Sodium 780 mg Saturated fat 3 g

Carbohydrates 48 g Calcium 69 mg

Protein 3 g Cholesterol 9 mg Dietary fiber 5 g

Diabetic exchanges per serving: 2 ½ fruit, ½ bread/starch, 4 fat.


Makes 1/4 cup.

• 2 tsp. cumin seeds

• 2 tsp. cardamom seeds

• 2 tsp. coriander seeds

• 1 tbsp. plus 1 tsp. ground turmeric

• 1 tsp. dry mustard

• Heaping 1/4 tsp. cayenne


Toast cumin, cardamom and coriander seeds in a small, dry skillet over medium-low heat until seeds are lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl and let cool completely.

Add turmeric, dry mustard and cayenne and mix to combine. Grind spices in a coffee grinder. Store in an airtight container for up to 2 months.


Serves 8.

Note: This macaroni salad is for fans of coleslaw and egg salad with its addition of red cabbage and hard-cooked eggs. Chipotle chiles in adobo sauce can be found with Mexican ingredients at grocery stores. From “The Homesick Texan’s Family Table,” by Lisa Fain.

2 c. shredded red cabbage

• 1 tsp. kosher salt

8 oz. elbow macaroni

4 hard-cooked eggs, peeled and diced

• 1/2 c. grated carrot

2 garlic cloves, minced

1/4 c. finely diced red onion

1/2 c. chopped fresh cilantro

1/2 c. diced sweet cucumber pickles

• 1/4 c. mayonnaise

1 tbsp. fresh lime juice

1 tbsp. prepared yellow mustard

1 canned chipotle chile in adobo sauce, diced

• 1/4 tsp. cumin


Put cabbage in a strainer and then place strainer in a bowl. Toss cabbage with salt and refrigerate for 1 hour. This step will drain cabbage of its excess water and keep it crisp in the salad.

Cook macaroni according to the package instructions, drain, rinse and refrigerate for at least 1 hour.

One hour later, take cabbage from strainer and place in a large mixing bowl. Add eggs, carrot, garlic, red onion, cilantro, pickles and macaroni.

Whisk together mayonnaise, lime juice, mustard, chipotle chile and cumin. Spoon dressing over salad and stir until well combined. Taste and adjust seasonings, if necessary. (While it should be chilled enough to eat immediately, it will be even better if refrigerated for at least an hour before serving.)

Nutrition information per serving:

Calories 235 Fat 9 g Sodium 380 mg Saturated fat 2 g

Carbohydrates 30 g Calcium 41 mg

Protein 8 g Cholesterol 96 mg Dietary fiber 2 g

Diabetic exchanges per serving: 2 bread/starch, 2 fat.