Black Bean Salsa

This recipe has been passed on so its original source is unknown. It is a HUGE hit every time it is made and has been requested repeatedly. Now you can make it and know where to go when you want to make it for your parties and family gatherings.

Ingredients:
1 can diced tomatoes (petite is recommended) - do not drain
1 can diced tomatoes with chillies - do not drain
1 can corn - drained
1 can black beans - drained and rinsed
1 chopped red pepper (optional)
1 chopped green pepper
1 small sweet onion - diced
2 cloves garlic - diced
cilantro
juice from one lemon
salt and pepper

Directions:
1. Combine all ingredients. Let set in fridge for 2-3 hours.
2. Serve with your favorite tortilla chips or use as a filling for your chicken wraps.

Black Beans with Ham and Kale

This is another recipe high in fiber and very healthy for you. No changes where made from the original so the information below is exactly as you will find on the Whole Food Market site.

Image from Whole Food Market website

Ingredients

2 tablespoons olive oil
1 (1/2-pound) piece cooked ham, cut into small cubes
2 bunches kale (about 1 pound total), stemmed and roughly chopped
Salt and pepper to taste
1 yellow onion, chopped
3 (15-ounce) cans black beans (no salt added), rinsed and drained, divided
2 cups water
1 teaspoon ancho chili powder, more to taste (optional)
1 1/2 tablespoons brown sugar

Method

1. Heat 1 tablespoon of the oil in a large pot over medium heat. Add ham and cook, stirring occasionally, until golden brown, about 5 minutes. Using a slotted spoon, transfer ham to a small bowl; set aside.

2. Add kale, salt and pepper to pot and cook, tossing often, until just wilted, 1 to 2 minutes. Transfer to a large bowl; set aside.

3. Heat remaining 1 tablespoon oil in pot then add onions. Reduce heat to medium and cook, stirring occasionally and scraping up any browned bits, until golden brown, 10 to 12 minutes.

4. Meanwhile, put 1/3 of the beans and all of the water into a blender and purée until smooth; set aside.

5. When onions are golden brown, add whole beans, chili powder, sugar, reserved ham, puréed bean mixture and salt and pepper to pot, stir well and bring to a simmer over medium high heat.

6. Cover pot, reduce heat to medium low and simmer for 5 minutes. Stir in reserved kale and serve.

Nutrition

Per serving (about 13oz/371g-wt.): 290 calories (80 from fat), 8g total fat, 1g saturated fat, 25mg cholesterol, 510mg sodium, 38g total carbohydrate (12g dietary fiber, 5g sugar), 18g protein

Quick Beaf Lo Mein (Less Ingredients)

This recipe was tested just this week and was a success. The link you will find attached to the title of this blog takes you to the original recipe. The recipe listed below has less ingredients but still tastes great. Once again, this recipe was tested because of the recent search for meals with more fiber. The fiber content of the recipe comes for the broccoli and the pasta.

Image from www.homemadesimple.com

Ingredients:
3 tablespoons of amino sauce ( has WAY less sodium than soy sauce)
2 tablespoons of brown sugar (could use less)
1 tablespoon of chili powder
4 cups of whole wheat spaghetti (recommend Ronzoni Healthy Harvest)
2 teaspoons of olive oil
1 tablespoon fresh ginger (peeled and minced)
4 garlic cloves (minced)
3 cups of broccoli florets
an onion
1 lb of flank streak, cut in long strips (strew beef works as well)

1. In a small bowl mix together the first 3 ingredients. Set aside.
2. Begin cooking pasta.
3. In a large skillet over medioum heat, saute ginger, garlic, broccoli and onion for 5 minutes in the olive oil. Add steak and cook for another 5 minutes or until done.
4. Add pasta and amino sauce mixture to the skillet and cook another 1-2 minutes, stirring constantly.

Cinnamon Pear Compote

Winter is a difficult time to include fruits in ones diet as the prices are very high for many fruits. Although it is a challenge, it is also a good time for adding fruit with high fiber. Pears are one of the Fall/Winter fruits that are high in fiber. Fiber is such and important part of ones diet but is often over looked. One should try to add soluble and insoluble fibers (about 28grams for females and 38 for males a day) in their diet for assisting with their digestive system.

The following recipe is my adaptation of the Cinnamon Pear Compote from Whole Foods Market.

2 pears (cut and cored but NOT peeled)
1/3 cup of apple juice (organic and sugar free)
2 teaspoons of cinnamon
2 teaspoons of butter
1 tablespoon of honey (if desired)
1 tablespoon of apple cider vinegar
salt to taste

Place first four ingredients into a pan and cook for about 10 minutes. Add the vinegar and salt and cook for another 5 minutes or until the liquid thickens.

This is delicious on ice cream. If you would like to have a dish with some insoluble fiber (as the pears are soluble) add a 1/4 cup of the pear compote to a bowl with a 1/4 of rolled oats and as much plain yogurt as desired. This is like a parfait that is very delicious.

Lucky you! You get two recipes in one post :).

Sweet Potato Soup

During the cold days of Fall and Winter, try this smooth and tasty soup. Not only is this great for the cold weather but it is perfect for the Fall and early Winter for those wanting to take advantage of the in season produce. This recipe is brought to us by Dannon. Take advantage of their easy to find coupons to make this very budget friendly recipe.

Ingredients:

• 2 Tbsp. canola oil
• 1 large sweet onion, sliced
• 2 tsp. ground cumin
• 3 sweet potatoes, peeled and cubed
• 1-1/2 qt. chicken broth
• 1-3/4 cup Dannon® Plain Yogurt
• 2 Tbsp. chopped parsley or cilantro
• 1/4 cup toasted pumpkin seeds

Directions:

• 1. In a soup pot heat oil. Add onions and cumin and sauté 3-4 minutes. Add potatoes and chicken broth and bring to a boil. Reduce heat and simmer soup 20-25 minutes.
• 2. Puree soup with 1-1/2 cups Dannon® Plain Yogurt and parsley or cilantro. Serve each portion of soup with a dollop of remaining yogurt and a sprinkle of pumpkin seeds.

Yields: 12 Servings (8 oz. per serving

Greek Salad

This delicious and very nutritious salad comes to us from Betty Crocker. This particular recipe was used at a recent family reunion and was a hit! Some people do not like olives or cucumber. Both can easily be set aside and added by those who would like it in their salad.

Ingredients

Lemon Dressing
1/4	cup vegetable oil
2	tablespoons lemon juice
1/2	teaspoon sugar
1 1/2	teaspoons Dijon mustard
1/4	teaspoon salt
1/8	teaspoon pepper
Salad
7	oz spinach, torn into bite-size pieces (5 cups)
1	head Boston lettuce, torn into bite-size pieces (4 cups)
1	package (4 oz) crumbled feta cheese (1 cup)
4	medium green onions, sliced (1/4 cup)
24	pitted ripe olives
3	medium tomatoes, cut into wedges
1	medium cucumber, sliced

1.	In tightly covered container, shake all dressing ingredients.
2.	In large bowl, toss salad ingredients and dressing. Serve immediately.

Nutrition Information:

1 Serving: Calories 140 (Calories from Fat 100); Total Fat 11g (Saturated Fat 3 1/2g, Trans Fat0g); Cholesterol 15mg; Sodium 680mg; Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 2g); Protein 4g Percent Daily Value*: Vitamin A 70%; Vitamin C 30%; Calcium 10%; Iron10% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 2 1/2 Fat Carbohydrate Choices: 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Mixed-Berry Coffee Cake

Crushed low-fat granola creates a deliciously crunchy and streusel-like topping in no time flat! From eatbetteramerica.

Prep Time:15 min

Start to Finish:1 hr

makes:8 servings

1/3	cup packed brown sugar
1/2	cup buttermilk
2	tablespoons canola or soybean oil
1	teaspoon vanilla
1	egg
1	cup Gold Medal® whole wheat flour
1/2	teaspoon baking soda
1/2	teaspoon ground cinnamon
1/8	teaspoon salt
1	cup mixed berries, such as blueberries, raspberries and blackberries or Cascadian Farm® frozen organic harvest berries (do not thaw)
1/4	cup low-fat granola, slightly crushed

1.	Heat oven to 350°F. Spray 8-inch or 9-inch round cake pan with cooking spray.
2.	In large bowl, mix brown sugar, buttermilk, oil, vanilla and egg until smooth. Stir in flour, baking soda, cinnamon and salt just until moistened. Gently fold in half of the berries. Spoon into pan. Sprinkle with remaining berries and the granola.
3.	Bake 28 to 33 minutes or until golden brown and top springs back when touched in center. Cool in pan on cooling rack 10 minutes. Serve warm.

Nutritional Information

1 Serving: Calories 160 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 30mg; Sodium 150mg; Total Carbohydrate 26g (Dietary Fiber 3g, Sugars 12g); Protein 4g % Daily Value*: Vitamin A 2%; Vitamin C 2%; Calcium 4%; Iron 6% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 2 MyPyramid Servings: 1 tsp Fats & Oils, 1 oz-equivalents Grains
*% Daily Values are based on a 2,000 calorie diet.

NOTE: Since not many people have buttermilk sitting in their fridge, an easy conversion is to use plain yogurt. Use the same amount as called for with the buttermilk. If you do not have plain yogurt but have vanilla yogurt, go ahead and use that but omit the vanilla called for in the recipe.
Also, you may choose to use honey instead of brown sugar. If you do choose to do that, use less then 1/4 cup of honey as that will be plenty. Since the fruit contains sweetness and if you are using vanilla yogurt and that contains sweetness, you may choose to omit the brown sugar/honey altogether.