Salad

Bean, Corn and Tomato Salad - Dietitian's Choice Recipe

	Nutrition Information: Calories: 201 Protein: 9 g Carbs: 34 g Fat: 6 g Saturated Fat: 1 g Sodium: 496 mg Fiber: 8 g
There are so many ways to prepare beans. This recipe combines Mexican seasonings with beans, corn and tomatoes to make an out of this world salad!

Ingredients:

Salad:
1 can pinquito beans (seasoned small tender beans) or black beans, drained and rinsed
1 can garbanzo beans, drained and rinsed
1 can corn (no salt added), drained and rinsed
1 tomato or 12 cherry tomatoes, chopped
3 green onions, chopped

Dressing:
2 tablespoons olive oil
1/4 cup red wine vinegar
1 garlic clove, minced
1/2 teaspoon dried cumin
Chopped fresh cilantro (1/4-1/2 cup), salt and pepper to taste

Directions:

1	Combine all salad ingredients in mixing bowl.
2	Mix dressing ingredients separately. Pour over bean salad. Refrigerate or serve immediately.
3	Yield: 6 cups. Serving Size: 1 cup.
4	ENJOY!

Apple Veggie Salad

	Nutrition Information: Calories: 110 Protein: 5 g Carbs: 14 g Fat: 5 g Saturated Fat: 1 g Sodium: 14 mg Fiber: 3 g
Apples add even more crunch to this garden variety chopped salad. Makes a great side salad with lunch.

Ingredients:

1 1/2 cups coarsely chopped broccoli florets
1/2 cup grated carrots
1/2 cup coarsely chopped cauliflower
1/2 cup cored and diced, not peeled, apple
1/4 cup sliced green onion
1/4 cup diced celery
1/2 cup yogurt, nonfat vanilla
1/4 cup chopped peanuts, unsalted, dry-roasted

Directions:

1	Mix all ingredients together in serving bowl. Cover and refrigerate for 2 hours or longer to allow flavors to blend. Serve cold.
2	ENJOY!

Beverage

Creamy Banana Shake 

	Nutrition Information: Calories: 280 Protein: 14 g Carbs: 56 g Fat: 1 g Saturated Fat: 0 g Sodium: 207 mg Fiber: 3 g
Whip up this creamy, fruity shake in seconds! This spin on the classic milk shake is refreshing but healthy and perfect for the whole family.

Ingredients:

1 ripe banana
1/4 cup 100% orange juice
3/4 cup skim milk
1 cup non-fat light vanilla yogurt

Directions:

1	Place banana, orange juice and milk in a blender. Blend until smooth.
2	Stir in yogurt. Serve right away or chill for later.
3	ENJOY!

Agua Fresca de Pepin 

	Nutrition Information: Calories: 86 Protein: 2 g Carbs: 21 g Fat: 0 g Saturated Fat: 0 g Sodium: 5 mg Fiber: 2 g
Cucumber and lime combined with water is the ultimate refresher! You'll feel like you're at a day spa. Skip the sugar for a low-cal option.

Ingredients:

3 quarts water
3 cucumbers, peeled and chopped
1/2 cup freshly squeezed lime juice
1/4 cup sugar
Crushed ice (optional)
Slice of lime for garnish (optional)

Directions:

1	Pour 1/2 cup of the water and 1 cup of the cucumbers in blender. Blend until cucumbers are pureed then add more cucumbers and water until all cucumbers are pureed.
2	Using a fine-mesh sieve, strain cucumbers into a pitcher to remove seeds and pulp. Stir in remaining water, lime juice and sugar.
3	Chill before serving over crushed ice garnished with a slice of lime and mint sprig.
4	ENJOY!

Apetizer

Layer Bean Dip

	Nutrition Information: Calories: 106 Protein: 6 g Carbs: 14 g Fat: 3 g Saturated Fat: 1 g Sodium: 455 mg Fiber: 4 g
Need a healthy alternative for Monday Night Football? Try serving this fiber-rich bean dip layered with delicious toppings in place of chips and chicken wings!  Ingredients:

2 16-ounce cans fat free vegetarian refried beans (use lower-sodium canned beans to reduce sodium content)
1/2-3/4 cup fat free sour cream
1 large avocado, mashed or finely chopped
3/4 cup shredded light cheese
2 tomatoes, chopped
1 small can (2.25 oz) sliced black olives
1/2 cup green onions, sliced

Directions:

1	Heat beans until slightly warm so they spread easily. For an extra kick - season with hot sauce and lime juice.
2	Spread beans onto the bottom a baking or serving dish and allow to cool. Spread beans with sour cream followed by avocado.
3	Sprinkle with cheese, tomatoes, black olives and green onion.
4	Pair bean dip with baked tortilla chips, bell pepper strips, celery sticks and jicama sticks.
5	1 serving = about 1/4 cup.
6	ENJOY!

Spread/Dip/Salsa

SpiceBlend

Soup

Dessert