The newest trend floating around Instagram, Tiktok, and all other social platforms lately is COWBOY CAVIAR— and I am here sharing with you my healthy, fresh, nutrient-dense, fiber-rich version!
What I love about Cowboy Caviar: it’s full of different plants and beans which are nutrient dense and full of fiber to promote GUT HEALTH. I am all about gut health and it’s important we are getting both a wide variety of plant food and also a healthy amount of fiber to promote a healthy microbiome.
I was working with a holistic doctor a few months ago due to some skin issues (I hadn’t had skin issues in I don’t know how many years up until the last year! But that’s a story for a different time) and we talked a lot about gut health. I did a GI map test to gain insight about my gut and it turned out I did not have properly balanced gut bacteria. Other than starting a strong probiotic and herb that my doc prescribed to me— a main focal point was getting lots of different colors on my plate every day and every week! My doctor recommended that I choose new fruits and veggies to experiment with each week to promote healthy gut flora. She also recommened I begin being more fiber-conscious by adding in foods like chia seeds, pomegrante seeds, etc.
My skin is not yet back to what it used to be but it is definitely getting there and I’m so glad I’ve made progress on my gut health! But how does this relate to the Cowboy Caviar you might be wondering?! WELL, the Cowboy Caviar is full of different colorful plants such as peppers, jalapeno, tomatoes, onion, corn, cilantro, and more which means a large variety of nutrients in every bite! The punch of nutrition packed with the fiber rich beans is a great gut-friendly combo to enjoy!
I call this my “Healthy Girl Summer Snack” because of the health benefits but it also just the perfect poolside, beach, or just meal prepped snack/meal to keep on hand! It’s super fresh so perfect for these warmer months.
I personally love eating Cowboy Caviar with tortilla chips but it’s also delicious on tacos, lettuce wraps, homemade burrito bowls, or even on it’s own!
What you need to make Healthy Cowboy Caviar:
black beans
pinto beans— you could also use black eyed peas or chickpeas
tomatoes
corn—I used frozen fire roasted corn I found at Whole Foods!
bell pepper
red onion
jalapeno— optional but I love the kick!
cilantro— again optional because I know some are not a fan 🙂
For the dressing:
olive oil
vinegar—I used apple cider vinegar but feel free to use what you have on hand
lime juice
honey— optional but it balanced out the acidity very nicely!
chili powder
cumin
sea salt—I like LOTS of sea salt. Don’t be afraid to salt your food, if you are using a good quality unrefined salt like Redmond’s Real Salt— salt is definitely part of a healthy diet!
WELL, the Cowboy Caviar is full of different colorful plants such as peppers, jalapeno, tomatoes, onion, corn, cilantro, and more which means a large variety of nutrients in every bite! The punch of nutrition packed with the fiber rich beans is a great gut-friendly combo to enjoy!
How long can you keep Cowboy Caviar in the fridge? If stored in an airtight container this dip can be kept in the fridge for up to 3-4 days. Keep in mind, the longer your dip sits in the fridge the more excess liquid that will accumulate. Just drain off excess juices and enjoy!
Instead of black- eyed peas, however, our “caviar” of choice is black beans that are mixed together with corn, onions and red bell peppers. Pickled in a blend of chipotle peppers, adobo sauce and lime juice, this crunchy, savory salsation carries southwestern character and enough heat to take note.
After Bria's recipe got popular on TikTok, several people called her out for cultural appropriation, claiming that cowboy caviar was a white-washed version of the popular Mexican salsa, pico de gallo, which is traditionally made with chopped tomato, onion, serrano peppers, and cilantro.
Yes.Caviar is one of the most nutritious foods in the world. It offers a vast list of vitamins, minerals, and healthy fats and helps boost your immune system. Additionally, it is beneficial for people suffering from depression due to its high omega-3 content, which helps boost your mood.
How to Serve Cowboy Caviar. A great thing about this dish is that you can serve it different ways. It's packed full of tasty vegetables, so it can be enjoyed by itself. With sweet corn, rich beans, and some peppers for flavor and heat, it really does work on its own as a side or salad.
A strong, fishy odor indicates spoilage. Color and Appearance: Any significant changes in color or appearance can be a sign of deterioration. Texture: The eggs should be firm yet delicate. If they become mushy or overly hard, the caviar is likely spoiled.
Mix black beans, black-eyed peas, diced tomatoes, corn, onion, bell pepper, and jalapeño peppers together in a large bowl. Season with garlic salt, then pour in Italian salad dressing and add cilantro. Mix until well coated. Refrigerate until flavors have melded, at least 20 minutes or up to 3 days, before serving.
So, it's important to eat caviar in moderation. Caviar also has many calories, with 75 calories in a 1-ounce (28-gram) serving. If you're watching your weight, pay attention to portion sizes. Especially as caviar is usually eaten with other high-calorie foods like bread or crackers.
Caviar can be a great treat as it is rich in protein and it contains a high level of a few essential vitamins and minerals. It's also easy to keep it at home to use as a quick snack as caviar preparation is simple: Spread it on crackers, use it as a salad topping, or eat it plain if you enjoy the unique, salty flavor.
Just one ounce of caviar adds 70 calories to your diet. It also provides extraordinary amounts of high-quality proteins with 7 grams, ideal for low-carb and keto diets, 5 grams of fat, and only 1 gram of carbohydrates.
Many things trend on TikTok: The Renegade, pink sauce, “quiet quitting.” But one viral food trend has some Texas history: Cowboy Caviar. The longtime bean dish had a resurgence this year when it was popularized by Wisconsin TikToker Bria Lemirande in June.
First served at the Houston Country Club on New Year's Eve in the early 1940s, this bean salad was dubbed “Texas Caviar” in a humorous comparison to true caviar. Today it's more commonly known as Cowboy Caviar and it's a popular dish to serve as at picnics and tailgate parties, often with tortilla chips.
Caviar, with its complex briny flavor and creamy texture, offers a unique culinary experience and a nutritious boost of protein and healthy fats. Its prestige stems from its scarcity and labor-intensive production, requiring skilled harvesting to yield perfect roe pearls.
If you ask chefs and other authorities in the culinary industry about the best caviar in the world, you'll probably hear Beluga caviar repeatedly. It comes from Beluga sturgeons that swim in the pollution-free waters of the Caspian Sea.
First served at the Houston Country Club on New Year's Eve in the early 1940s, this bean salad was dubbed “Texas Caviar” in a humorous comparison to true caviar. Today it's more commonly known as Cowboy Caviar and it's a popular dish to serve as at picnics and tailgate parties, often with tortilla chips.
Introduction: My name is Nathanael Baumbach, I am a fantastic, nice, victorious, brave, healthy, cute, glorious person who loves writing and wants to share my knowledge and understanding with you.
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