Recipes

Bean Salad Number of Servings:4

Preparation Time: 20 minutes

Cooking Time: 0 minutes (the way we like it!)

Ingredients :

1 cup beans, black, canned rinsed

1 cup beans, kidney, all types, canned, solids + liquid

1 cup corn, sweet, yellow, frozen kernels off cob, boiled, drained

4 celery stalks raw, diced

0.25 cup pepper, sweet, red, raw, diced

3 tomato(s) tomatoes, red, ripe, raw, diced

1 tbsp cilantro, fresh, diced

2 tbsp Balsamic vinegar

2 tbsp vegetable oil, olive

Instructions:
1. Combine ingredients. Best if made the day before (or at least 4 hours prior to serving) for increased flavor.

Nutrients per Serving (per one serving of recipe)

In this chart you’ll see the amount of nutrients for one serving of your recipe. Compare these numbers to the recommended daily intake for your age and sex.
Calories (kcal) 244.6
Folate (μg) 143.2
Protein (g) 10
Fat (g) 8.1
Carbohydrate (g) 36.1
Calcium (mg) 70
Sugar (g) 6.2
Iron (mg) 2.7
Fibre (g) 10.1
Sodium (mg) 241.8
Vitamin A (μg) 82.9
Potassium (mg) 796.9
Vitamin C (mg) 38.9

Food Guide Servings (per one serving of recipe)

Vegetables and Fruit
2.38

Meat and Alternatives
0.71

Guilt Free Spaghetti Number of Servings:6

Preparation Time: 30 minutes

Cooking Time: 30 minutes

Ingredients:
12 cup spaghetti squash, baked, raked with fork


4 Clove garlic, raw, chopped

2 cup onions, raw, chopped

6 tomato(s) tomatoes, red, ripe, raw, chopped

1 tsp pepper, black

2 cup Beans, white, raw

6 Leaves basil, fresh

Instructions

1. Poke spag. squash (summer squash in recipe) in 3 or 4 places with a fork and place on plate, loosely covered with microwave-safe plastic wrap, and cook at full power for 9 minutes. Let stand still covered for another 5 minutes.

2. Combine minced garlic and onion with a tablespoon of extra virgin olive garden in nonstick skillet for 10 minutes (or until onions look translucent). Fork or rake out spag. squash (removing seeds) and add to pan.

3. Add chopped tom., basil, squash, and any other veggies you wish. Cook until veggies soft but dente.

Nutrients per Serving (per one serving of recipe)
In this chart you’ll see the amount of nutrients for one serving of your recipe. Compare these numbers to the recommended daily intake for your age and sex.

Calories (kcal) 370.1
Folate (μg) 395
Protein (g) 22.4
Fat (g) 2.2 (LOW FAT!)
Carbohydrate (g) 72.2
Calcium (mg) 311
Sugar (g) 17.9
Iron (mg) 9.5
Fibre (g) 18.8
Sodium (mg) 28.1
Vitamin A (μg) 99.4
Potassium (mg) 2514.8