MexiCali Cheddar Bean Salad
Yield 12 3.5 oz (.5 c) servings or 6 7.2 oz (~1c) servings
1 cup Black beans- rinsed and drained
1 cup Red Kidney Beans- rinsed and drained
1 cup corn (rinsed and drained if canned, thawed if frozen)
4 oz Cheddar Cheese, shredded
one half red bell pepper, diced
2/3 c salsa
1/3 c scallion, sliced
3T cilantro, chopped
2/3 T lime juice
1.) Combine all ingredients and refrigerate several hours until chilled.
Variation: prepare without cheese for a great Vegan dish!
Nutritional information for 3.5 oz serving:
calories 95 Carbohydrates 12g Calcium 8%
calories from fat 31.5 Fiber 3g Vitamin A 8%
% cal from fat 33% Total Fat 3.5g Vitamin C 23%
Protein 5.5g sat fat 2 Iron 4%
Sunbutter & Cherry Cookies
Yield 50 1 oz cookies
1 cup white sugar
1 cup brown sugar
1 cup shortening
2/3 cup sunflower butter
2 large eggs* *.5 c egg substitute may be used in place of eggs
1t lemon juice
2.25 c All purpose flour
1/2 t baking soda
1t vanilla extract
3 c tart cherries, dried
1.) Preheat oven to 375 degrees.
2.) Cream sugars, shortening & sunbutter in mixer.
3.) Add eggs, vanilla and lemon juice.
4.) Combine flour and baking soda together.
5.) Stir flour mixture into wet ingredients.
6.) Stir in cherries
7.) Drop by rounded teaspoonful onto baking sheet.
8.) Bake for 8 minutes at 375 degrees.
9.) Cool on baking sheet for 2 minutes.
Nutritional information for one 1 oz cookie:
calories 130 Carbohydrates 18g Calcium 0%
calories from fat 50 Fiber <1g Vitamin A 6%
% cal from fat 38% Total Fat 6g Vitamin C 0%
Protein 2g sat fat 1.5g Iron 4%
ace of eggs
Cherry Berry Snack Mix
FULL RECIPE: makes sixteen 1/4c servings
Cheerios (or other O cereal) 1c
Dried Cranberries 1c
Chocolate chips 1c
Dried Cherries 1c
Mix all ingredients together until evenly distributed.
Variation: substitute or add other dried fruits such as raisins or apricots. For added protein add in your favorite nut(s
Nutrition info for one quarter cup serving:
sat fat Vitamin Vitamin
cal fat carbs (g) pro (g)(g) C Iron Calcium A
119.43 3.49 21.91 0.79 2.87 1% 5% 1% 2%
dd in your favorite nut(s).
Recipe still under development
Please check back later