Food

Black Bean Chili Dip

  • 1 (15-ounce) can black beans, rinsed, drained and partially mashed
  • 1/2 cup drained canned low or no salt whole kernel corn
  • 1/3 cup salsa
  • 1/4 cup water
  • 2 teaspoons chilli powder
  • Cooking spray
  • 5 ounces Cabot 75% Reduced Fat Cheddar or 50% Reduced Fat Cheddar, grated (about 1 1/4 cups)
  • 2 tablespoons drained canned green chillies

Directions:

Preheat oven to 375°F. Combine beans and next 4 ingredients; pour into a small casserole dish coated with cooking spray. Sprinkle with cheese and green chillies. Cover and bake at 375°F for 30 minutes or until cheese is melted and filling is bubbly. Uncover and cook an additional 5 minutes. Serve with low-fat tortilla chips.

Delicious potatoes recipe

  • 1/2 cup sweet potatoes – boiled and pureed (I make extra and freeze it)
  • 1/2 cup butternut squash – boiled and pureed (I make extra and freeze it)
  • 1 TBSP olive oil
  • 1/2 cup red onion – chopped
  • 1/2 cup celery – chopped
  • 2 cloves garlic – minced
  • 1/2 cup red pepper – chopped in small chunks
  • 1 pound lean ground turkey
  • 1/2 cup reduced-fat, low-sodium vegetable broth
  • 1/4 cup tomato paste
  • 1 TBSP Worcestershire sauce
  • 1 tsp chilli powder
  • Dash of pepper
  • Whole wheat rolls
  • 1/2 cup shredded cheddar cheese
  • 1 avocado – sliced
Directions: 
Always be sure to rinse vegetables prior to cooking.
Cut sweet potatoes and squash into two-inch chunks and boil separately until soft
While those are boiling in separate pots… Chop onion, celery, red pepper, garlic and saute on medium heat with olive oil until tender.
Add the ground turkey breast and continuously break with a spoon and cook until no longer pink – about four minutes.
Stir in vegetable broth.
Drain sweet potatoes and butternut squash and puree, then add 1/2 cup of each
Mix in tomato paste, Worcestershire sauce, chilli pepper and a dash of pepper Cover with lid.
Simmer until the liquid is reduced– about 10 minutes
Toast whole wheat rolls and spoon mixture on top.
Sprinkle with a small amount of cheddar cheese and avocado chunks if desired.
As an option, serve open-face on a roll or with no role at all and on top of chopped romaine and spinach.
I serve with roasted red potatoes that we’ve cut into chunks, drizzled with olive, and baked at 400 degrees until tender and crispy on the outsides – about 25 minutes.

Zucchini-Blueberry Banana Bread or Muffins

At a time when zucchini and blueberries are abundant in many parts of the country, this is a healthy and easy recipe to create muffins or bread. Once baked, they can be frozen and defrosted the same day, once completely cool.
3 eggs
1/2 cup unsweetened applesauce
1/2 cup olive oil
1 1/2 cups packed brown sugar
2 cups zucchini – grated
1 cup very ripe bananas – crushed
2 teaspoons vanilla extract
1 cup all-purpose flour
1 cup whole wheat flour
1/4 teaspoon baking powder
2 teaspoons baking soda
1 teaspoon salt
3 teaspoons ground cinnamon
1 cup blueberries – rinse well and dry with a paper towel
1/4 cup wheat germ
Directions: 
Preheat oven to 350 degrees
Spray 9″ bread pan with Pam Cooking Spray or use paper inserts in muffin tins.
In a large bowl, combine eggs, oil, sugar, zucchini, bananas, and vanilla.
Combine flour, whole wheat flour, baking powder, soda, salt, cinnamon, and wheat germ.
Add dry ingredients to wet and stir well.
Gently fold in blueberries.
Bake at 350 degrees one hour or until a toothpick inserted in the centre comes out clean.