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[Mood Tip: Beans are an excellent source of iron, supplying 3.6 milligrams for every cup. A deficiency of this mineral contributes to shortened attention span, lowered IQ and intelligence, lack of motivation, poor hand-eye coordination, lowered scores on vocabulary tests, inability to concentrate, and poor work performance. ]

This hearty black bean recipe is a personal favorite at our house! It’s quick, easy, not too saucy or messy, which adds versatility to creative recipe ideas. The smokey hot flavors from the chipotle peppers pair up perfectly with the sweet smooth taste of the onions. Serve over soft polenta, with any of the tossed salads,  try any of the following black bean recipe ideas, or make up your own!*

Ingredients:

2 tablespoons olive oil

1 large sweet yellow onion, chopped

1 medium green or red bell pepper, chopped

2 cloves garlic, minced

2 teaspoons ground cumin

1 1/2 teaspoons ground coriander

1 4-ounce can diced green chiles

1 teaspoon canned chipotle pepper, rinsed, seeded, and minced (from a 7-ounce can of chipotle peppers in adobo sauce)

3 teaspoons canned chipotle adobo sauce, save rest of can for another use

1 (14.5-ounce) can diced Mexican stewed tomatoes

2 (15-ounce) cans black beans, drained

1/2 cup fresh cilantro, chopped

Optional – 1/3 cup fat-free sour cream

Directions:

1) Heat olive oil in a heavy large pot or Dutch oven over medium-high heat. Add onions, pepper, and garlic. Saute 5 minutes or until soft.

2) Add all remaining ingredients except cilantro and sour cream.

3) Simmer on medium heat for 20 minutes, then add cilantro.

4) Serve in a large bowl. Top with sour cream, if desired. Makes 10 servings.

5) Serve with rice or warm tortillas.  Store leftover black beans in your freezer, or make a double batch for the following recipes:

* Black Bean Chili with Chicken.

* Black Bean Burritos.

* Black Bean Dip with Pita Wedges.

Makes 10 one-half cup servings.

Nutritional Analysis per serving: 142 Calories; 19 percent fat (3 grams); < 0.5 gram saturated fat; 18 percent protein; 63 percent carbohydrate; 6.2 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

A spicy, low-fat snack packed with complex carbohydrates, this dip is great for a party or an early afternoon snack.

Ingredients:

3 cups from recipe for Black Beans with Cumin and Chipotle Peppers

1 teaspoon lemon juice

1 package of 5 whole wheat pita bread, sliced each into six wedges

1 tablespoon fresh cilantro, chopped

*Optional – 1/4 cup fat-free sour cream

*Optional – 1/4 cup salsa

Directions:

1) In food processor,  puree black bean recipe and lemon juice.

2) Add some sour cream if mixture is too thick.

3) Spoon into a festive bowl, sprinkle with chopped cilantro or dollop with sour cream and salsa!

4) Serve with the pita wedges warm or at room temperature. Makes 6 servings.

Nutritional Analysis per serving: 242 Calories; 14 percent fat (3.8 grams); < 1gram saturated fat; 17 percent protein; 69 percent carbohydrate; 9 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Toasting walnuts intensifies the flavor, so you use less in recipes. Toasted wheat germ has a natural nutty flavor and, when combined with currants, gives a sweet, rich taste.

Ingredients:

2 tablespoons walnuts, chopped

2 tablespoons toasted wheat germ

4 large baking apples (Golden Delicious, Rome, or Granny Smith)

1/3 cup dried currants

1 tablespoon brown sugar

2 teaspoons reduced-fat margarine

1/2 teaspoon ground cinnamon

4 teaspoons lite maple syrup

1 1/2 cups apple juice

1 tablespoon honey

1/2 teaspoon ground nutmeg

1/2 cup fat-free half & half

Directions:

Preheat oven to 350 degrees.

1) In a small bowl, combine walnuts and wheat germ. Place together on tin foil in a single layer and bake for 5 to 6 minutes, or until golden brown. Set aside.

2) Using a melon baller, scoop out core of apple. Leave bottom intact. Peel a strip off top quarter of each apple or middle of apple (for decoration). Stand apples in a 8″ X 8″ baking pan. Set aside.

3) In a small bowl, combine walnut/wheat germ mixture, currants, brown sugar, margarine, and cinnamon. Mix into a paste.

4) Fill apple core with about 1 heaping tablespoon of walnut filling. Spoon 1 teaspoon maple syrup into each apple core, drizzling it on top of filling.

5) In a medium bowl, mix together apple juice, honey, and nutmeg. Pour into baking pan with apples. Bake apples uncovered for about 50 to 60 minutes, or until apples are soft when pierced with a fork. Baste several times with apple juice mixture while baking.

6) Let cool 5 minutes. To serve, slice each apple in half, lengthwise. Press any loose filling back into each half. Place on individual dessert plates. Drizzle with warm fat-free half & half and serve immediately. Makes 8 servings, one half apple each.

Nutritional Analysis per serving: 140 Calories; 14 percent fat (2.2 grams); 0 gram saturated fat; 5 percent protein; 81 percent carbohydrate; 3 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: Avocados are high in fat, but the fat is heart- and body-friendly monounsaturated fat. Research shows that including some of these fats in the diet (from nuts, seeds, olives, or avocados) helps with weight loss, possibly because they are so satisfying that we eat less later in the day.]

This refreshing salsa goes well as a topping on tacos, burritos, wraps, scrambled eggs, or as a dip for baked tortilla chips.

Ingredients:

1 large avocado, peeled, pitted, and chopped

1/2 cup tomato, diced

1/4 cup red onion, diced

1/4 cup corn (best if pan-seared until toasted)

2 tablespoons fresh cilantro, chopped

1 tablespoon fresh lime juice

1 tablespoon canned chilies, drained and diced

salt to taste

Directions:

Combine all ingredients in medium-size bowl. Cover and refrigerate for one hour before serving. Makes 2 cups or 4 servings.

Nutritional Analysis per serving: 102 Calories; 64 percent fat (7.2 grams); 1 gram saturated fat; 6 percent protein; 30 percent carbohydrate; 2.5 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

The buffet isn’t complete without a few good dips. This one is fat-free, yet tastes just like full-fat. Serve with raw vegetables, whole grain crackers, or whole wheat pita triangles.

Ingredients:

1 (14-ounce) can water-packed artichoke hearts, drained, finely chopped, and squeezed through strainer to remove excess fluid

3/4 cup fat-free cream cheese

1 clove garlic, minced

1/4 cup fat-free mayonnaise

1/4 teaspoon freshly-ground white pepper

salt substitute to taste

Directions:

1) In a medium bowl, blend all ingredients.

2) Take 1/3 of mixture and blend in blender. Return to bowl and combine with mixed ingredients. Serve immediately or refrigerate before serving. Makes nine 3-ounce servings.

Nutrition Information per serving: 58 Calories, 3 percent fat (< 0.5 gram), 0 grams saturated fat, 48 percent carbohydrate, 49 percent protein, 2.3 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: A comfort food lunch for kids and adults that has been prized in American culture for decades because it is both inexpensive and nourishing. The origin of the Sloppy Joe might be Sioux City, Iowa where the “loose-meat sandwich” was first seen on the menu.]

This low-fat version of the traditional Sloppy Joe goes great with a tossed salad.

Ingredients:

2 teaspoons canola oil

1 small onion, diced (approximately 2/3 cup)

2 cloves garlic, minced

1 pound ground turkey breast

1 (12-ounce) jar chili sauce

2 tablespoons brown sugar

6 whole wheat hamburger buns, lightly toasted

Directions:

1) In a medium, non-stick skillet, heat oil over medium heat. Add onions and garlic and saute until translucent, approximately 5 minutes.

2) Add turkey to skillet and stir, breaking up clumps, until cooked through, approximately 7 minutes. Add chili sauce and sugar to skillet, stir, and cook until heated through, approximately 3 minutes.

3)  Spoon turkey mixture over six bottom buns, top with remaining halves, and serve immediately. Makes 6 Sloppy Joes.

Nutritional Analysis per Sloppy Joe: 302 Calories; 15 percent fat (5 grams); < 1 gram saturated fat; 30 percent protein; 55 percent carbohydrate; 2 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

These burritos are great for lunch and snacks, or freeze for later use.

Ingredients:

1 recipe for Black Beans with Cumin and Chipotle Peppers

10  8-inch whole wheat tortillas, warmed

2 cups reduced-fat Monterrey or cheddar cheese, grated

4 cups lettuce (any leaf lettuce or baby spinach), shredded

2 cups tomato, chopped

1/2 cup fat-free sour cream

1/2 cup commercial salsa

1/4 cup fresh cilantro, chopped

Directions:

1) Spread 1/3 to a 1/2 cup prepared and heated black bean mixture on edge of warm tortilla.

2) Sprinkle with cheese, lettuce, tomato, a dollop of sour cream, and salsa. Then sprinkle with cilantro.

3) Roll up, gently, folding edges in. Serve now, or wrap up for lunch! Makes 10 8-inch burritos.

Nutritional Analysis per burrito: 326 Calories; 28 percent fat (10 grams); 5 grams saturated fat; 19 percent protein; 53 percent carbohydrate; 9 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

This appetizer makes a lovely display and can be assembled ahead of time or served in individual bowls so that guests prepare their own portions (prepare a few samples before hand so guests have a sample to copy). Each wrap has its own unique taste and provides a small mouthful of flavor blast. You can make this appetizer a day or two in advance, since even the sauce will keep for several days as long as it is refrigerated.

Ingredients:

Sauce:

1/2 cup flaked coconut

1 jar hoisin sauce

1 rounded teaspoon fresh ginger, peeled and minced

a few drops of hot sauce

Wraps:

1/2 cup fresh ginger, peeled and minced

4 limes, cut into 8 pieces each

2/3 cup green onions, diced (white and light green parts only)

1/2 cup dry-roasted peanuts, chopped

1/2 cup salted sunflower seeds

50 palm-sized, cup-shaped lettuce leaves (Boston, butter, or fresh baby spinach)

Directions:

Preheat oven to 350 degrees.

1) Spread coconut on a cookie sheet and bake until golden brown. Remove from oven and set aside to cool.

2) In a blender, add hoisin sauce, 1/2 teaspoon of toasted coconut, minced ginger, and hot sauce to taste. Blend until smooth. Transfer sauce to a nonstick saucepan and heat over medium heat until just about to simmer, stirring frequently. Remove from heat and refrigerate until ready to use.

3) Arrange in individual bowls or separate heaps on a serving platter: the coconut, ginger, lime, onions, peanuts, and sunflower seeds. Arrange the lettuce leaves on a separate deep serving bowl and provide a brush.

4) To assemble wraps: Brush a small dab of sauce onto a leaf and sprinkle coconut, ginger, onions, peanuts, and sunflower seeds into the center of leaf. Squeeze a few drops of lime juice on top and fold lettuce to form a bite-size wrap that can be popped into the mouth in one bite. Makes approximately 50 wraps.

Nutritional Analysis per wrap: 36 Calories; 50 percent fat (2 grams); < 0.5 gram saturated fat; 10 percent protein; 40 percent carbohydrate; 0.5 gram fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.