Feature Recipe from the Thunder Bay Regional Health Sciences Centre's Fresh Market


Healthy, seasonal recipes are available for staff, patients, families and community members at Thunder Bay Regional Health Sciences Centre's Fresh Market, a farmer's market which runs every Wednesday from 11:00am to 1:00pm, June through October, in the Cafeteria Courtyard at our Hospital.

Cowboy Caviar



2 (~400g) cans black-eyed peas, rinsed and drained

1 (~400g) can black beans, rinsed and drained

1 ½ cups fresh corn kernels (about 2 ears of corn)

1 ½ cups chopped tomatoes

1 medium bell pepper, chopped (red, orange, or yellow)

¾ cup chopped red onion

½ cup chopped cilantro

1 to 2 jalapeños, chopped

1 ripe avocado

*Serve with tortilla chips or baked pita


Italian dressing

? cup olive oil

3 tablespoons red wine vinegar or lime juice

2 medium cloves garlic, pressed or minced

1 to 1 ½ teaspoons salt, to taste

1 teaspoon dried oregano

½ teaspoon dried basil

1 teaspoon maple syrup or honey

? teaspoon red pepper flakes

Freshly ground black pepper, to taste



  1. In a large serving bowl, combine the drained black-eyed peas, black beans, corn, chopped tomatoes, bell pepper, onion, cilantro and jalapeño. Chop and add avocado right before adding dressing in step 2.

  2. In a cup, whisk together the dressing ingredients until emulsified. Drizzle the dressing over the serving bowl and toss until well mixed.

*makes 8 cups

Adapted from cookieandkate.com

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