Refried Beans

1 c. pinto beans, dry
1 c. mayocoba beans, dry
2 Tbsp garlic, minced (Image)
2 Tbsp olive oil
1/2 tsp garlic salt

Add beans and sufficient water to cover them well (at least 3″ over top of beans) to a large saucepan. Bring to a boil for 2 minutes. Remove from heat, cover, and let stand for at least 1 hour. Drain.

Replace water, return bean pan to stove. Bring to a boil. Reduce heat to med-low and simmer for at least 1 hour. Drain.

Mash beans using a mixer or food processor (my preference). Return beans to saucepan. Add garlic, olive oil, salt, and 1 cup water. Mix well. Simmer over low heat for 10 minutes.

Optional: Return refried beans to mixer or food processor, mashing to desired consistency.

Serves 8

Per 1/2 c. serving (approx. 122.5g)
Calories – 159
Carbohydrates – 25g
Sugars – 1g
Fiber – 6g
Fat – 4g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 9g
Sodium – 129mg

"Spanish" Rice

2 c. brown rice, cooked
1 med. tomato, diced
1/2 Tbsp Brummel & Brown
1 tsp garlic powder

Melt Brummel & Brown in a high sided skillet. Add garlic powder, stir. Add cooked rice and tomato. Cover and cook over medium heat for 10-12 minutes, stirring occasionally to prevent burning.

Serve. Excellent with any Spanish or Mexican main dish, added to burritos or enchiladas, etc.

Serves 4
Per 2/3 c. serving (approx. 140g)
Calories – 121
Carbohydrates – 25g
Sugars – 1g
Fiber – 2g
Fat – 2g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 3g
Sodium – 14mg

Garam Masala Hummus

Garam Masala Hummus with sandwich thin

3 cups garbanzo beans, cooked and drained
1 med. lemon, juice (approx. 1/4 c.)
3 Tbsp. garlic, minced (Image)
1 Tbsp. flax seed, ground
1 tsp. garam masala

Cook and drain garbanzo beans according to bag (or Google directions). Place beans and lemon juice in food processor and mix on high speed until appearance is mostly smooth and all levels spin at about the same speed.  Add garlic, flax, and garam masala. Continue to blend on high speed until appearance is smooth and everything is well mixed. Serve with naan, pita, veggies, or sandwich thins.

30 servings (2 Tbsp)

Calories: 30
Carbohydrates: 5g
Fiber: 1g
Sugar: 1g
Fat: 0.5g  
Saturated Fat: 0g
Cholesterol: 0mg
Protein: 2g
Sodium: 1g

7-1/2 servings (1/2 cup) – Heart Healthy serving

Calories: 121
Carbohydrates: 20g
Fiber: 5g
Sugar: 3g
Fat: 2g
Saturated Fat: 0g
Cholesterol: 0mg
Protein: 6g
Sodium: 5g

Sweet & Savory Summer Simmer

Sweet & Savory Summer Simmer with bison, brown rice, and brocolli

1 Tbsp. olive oil
1/2 med. onion, chopped (Image)
1 cup mushrooms, sliced
1 Tbsp. garlic, minced (Image)
1/4 c. hazelnuts, finely chopped
1-1/2 cup fresh cilantro, shredded
1/4 c. lemon juice
1 tsp. allspice, ground
1-1/2 cup strawberries, sliced

Heat olive oil, over med-high heat, in deep skillet/wok. Saute onions, garlic, mushrooms, and hazelnuts. Once onions are tender; add cilantro, lemon juice, allspice, and strawberries. Continue cooking, stirring occasionally, for 5 minutes.

Reduce heat to medium. Place meat of choice on top of strawberry mix. Cover and let simmer for 10-15 minutes. Reduce heat to med-low, stir lightly and turn meat. Cook for an additional 10 minutes, uncovered. Serve strawberry mix as a side dish.

Serves 4

Nutrients per Serving (Side dish only)
Calories – 114
Carbohydrates – 10g
Sugars – 4g
Fiber – 3g
Fat – 8g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 2g
Sodium – 4mg

Calories per Serving (with various meats)

Chicken Round Steak Bison Pork Loin
1/2 breast
meat only
4 oz.
pre-cooking
4 oz.
pre-cooking
4 oz.
pre-cooking
Calories – 244
Carbohydrates – 10g
Sugars – 4g
Fiber – 3g
Fat – 9g
Saturated Fat – 2g
Cholesterol – 68mg
Protein – 29g
Sodium – 81mg
Calories – 287
Carbohydrates – 10g
Sugars – 4g
Fiber – 3g
Fat – 15g
Saturated Fat – 5g
Cholesterol – 65mg
Protein – 28g
Sodium – 63mg
Calories – 237
Carbohydrates – 10g
Sugars – 4g
Fiber – 3g
Fat – 10g
Saturated Fat – 3g
Cholesterol – 70mg
Protein – 26g
Sodium – 65mg
Calories – 250
Carbohydrates – 10g
Sugars – 4g
Fiber – 3g
Fat – 12g
Saturated Fat – 3g
Cholesterol – 74mg
Protein – 26g
Sodium – 61mg

Coconut Cream Pie

Whole pie, with hazelnuts

I have to admit, I’m not a huge coconut cream pie fan. I like them, but will usually opt for lemon meringue or banana cream. But I had a couple of friends who asked for a coconut cream pie recipe that is healthier than average. (also… my meringue fell a bit while cooling due to extremely damp weather today).

1 c. Splenda, granulated
1/4 c. potato flour
1 tsp. vanilla powder
1 pinch nutmeg (literally a pinch between thumb and forefinger)
3 c. skim milk
3 egg whites
1 whole egg
1 Tbsp. olive oil
1 tsp vanilla extract
1/2 c. plain nonfat yogurt
1 c. unsweetened coconut flakes
2 Tbsp. unsweetened coconut flakes (optional)
2 Tbsp. hazelnuts, finely chopped (optional)

Combine Splenda, potato flour, vanilla powder, and nutmeg in a 2 qt. sauce pan. Gradually add milk, whisking until well combined. Cook over med-high heat until thick and bubbling, stirring frequently. Remove from heat.

Beat egg whites and egg slightly. Add 1 cup of hot mixture slowly into eggs, whisking quickly to prevent eggs cooking. Add egg mix into saucepan, again whisking well. Cook over med-high heat, bringing to a boil, stirring constantly. Continue to cook at a boil for 2-3 minutes. Remove from heat.

Add olive oil and vanilla extract. Mix well. Add yogurt, whisking constantly until combined. Pour immediately into pre-baked pie shell. Recipe here.

Cover with Meringue (recipe here). Optional – Sprinkle additional coconut and hazelnuts onto top of meringue. Bake at 350 for 15 minutes.

Cool on a wire rack. Chill before serving.

Serves 8

Filling only (plus optionals)

Calories – 166
Carbohydrates – 18g
Sugars – 7g
Fiber – 2g
Fat – 9g
Saturated Fat – 6g
Cholesterol – 29mg
Protein – 7g
Sodium – 93mg

Complete pie (per 1/8 pie serving, 170 gr.)

Calories – 336
Carbohydrates – 35g
Sugars – 7g
Fiber – 4g
Fat – 18g
Saturated Fat – 7g
Cholesterol – 29mg
Protein – 12g
Sodium – 129mg

Compare to Coconut Cream Pie per FatSecret.com per 1/8 pie serving

Calories – 429
Carbohydrates – 54g
Sugars – 52g
Fiber – 2g
Fat – 24g
Saturated Fat – 10g
Cholesterol – 0mg
Protein – 3g
Sodium – 367mg

Meringue (for pie)

4 egg whites
1/2 tsp. vanilla powder
1/4 tsp. cream of tartar
1/2 tsp. vanilla extract
3 Tbsp. Splenda, granulated

Add cream of tartar and vanilla powder to egg whites. Beat egg whites at medium speed until soft peaks form. While beating, slowly add vanilla extract. Once soft peaks have formed, increase speed to high and add Splenda slowly. Continue beating on high until stiff peaks form.

Spread meringue immediately onto hot pie filling in shell, sealing to the edge of the crust. Bake at 350 for 15 minutes.

Serves 8

Calories – 14
Carbohydrates – 2g
Sugars – 0g
Fiber – 0g
Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Protein – 2g
Sodium – 27mg

Single Pie Crust

Pre-baked crust

1 c. quinoa flour
1/4 c. almond flour/fine meal
1/4 c. potato flour
1 Tbsp vanilla powder
1/4 c. olive oil
2 Tbsp. skim milk
1/4 c. water

Mix dry ingredients in a medium bowl. Add olive oil and milk. Use a fork or pastry cutter to mix into the flours until small pea sized pieces of dough form. Add water and cut again.  Press pastry into a 8 or 9 inch pie pan until entire pan is covered with 1/8-1/4″ of dough. This dough does not roll well, but presses easily into the pan.

For pre-baked, use fork to poke a few set holes along the sides and bottom. Bake at 350 for 10-12 minutes.

Serves 8

Calories – 156
Carbohydrates – 15g
Sugars – 0g
Fiber – 2g
Fat – 9g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 3g
Sodium – 9mg

Cerdo Sazonada con Arroz Salvaje

Cerdo Sazonada con Arroz Salvaje with broccoli

16 oz. boneless pork loin, lean only
1 Tbsp. olive oil
1 med. onion, chopped (Image)
1 med. red bell pepper, diced
1 Tbsp. garlic, minced (Image)
1 Tbsp. Balsamic Vinegar
1 Tbsp. Baharat, Arabic
1/2 tsp. cumin, ground
1/2 tsp. bay leaf, ground (2 bay leaves will work, but be sure to remove them before serving)
2 c. Fat Free, Low Sodium chicken broth
2/3 c. wild rice blend, dry

Heat olive oil over med-high heat in deep skillet/wok. Sauté onion, bell pepper, and garlic; until onion is translucent. Add wild rice and balsamic vinegar. Stir constantly for 1-2 minutes. Add chicken broth and spices, continue to cook, stirring occasionally for 5 min. Reduce heat to med-low. Lay pork loin on top. Cover and simmer for 10 minutes. Turn pork over and lightly stir rice. Cook uncovered for an additional 10-15 minutes or until pork has an internal temperature of 160 deg.

Serves 4

Per serving (approx. 312 gr)

Calories – 265
Carbohydrates – 22g
Sugars – 2g
Fiber – 2g
Fat – 6g
Saturated Fat – 1g
Cholesterol – 62mg
Protein – 28g
Sodium – 246mg

Rice "Stuffing"

8 slices, whole grain bread
2 c. wild rice blend, cooked
2 c. brown rice, cooked
1 Tbsp. olive oil
1 med. onion, chopped (Image)
3 stalks, celery, diced
2 Tbsp. garlic, minced (Image)
1-1/2 c. mushrooms, sliced
4 Tbsp. pine nuts
1/4 c. red wine
1 c. vegetable broth
1/2 tsp. Garlic Salt
4 Tbsp. Sage, ground
3 Tbsp. Thyme, leaves
1/2 tsp. Black pepper, ground

Toast bread lightly, cut into 1″ cubes. Cook rices.

Heat olive oil in skillet and saute onion, celery, garlic, mushrooms, and pine nuts. Turn off heat and stir in wine.

Combine everything with spices in a large bowl until thoroughly blended.

Put in deep baking dish (I like to use a small roasting pan), pour broth evenly over the top, cover and bake at 350 for 30-45 min. Check every 15 minutes for moisture, add water as needed to keep “stuffing” moist.


Alternate 1 – Can be stuffed in chicken or small turkey like any regular stuffing. Be sure temperature in the middle of the bird reaches at least 180 deg. before serving.

Alternate 1.5 – Double recipe for larger bird and baste every 15-30 min.

Alternate 2 – Place Tofurkey or other protein source on top of the “stuffing” before bakin
g.

Serves 8

Per 1 cup (200 gr) serving
Calories – 289
Carbohydrates – 48g
Sugars – 5g
Fiber – 6g
Fat – 8g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 8g
Sodium – 244mg

Fun and tasty additions: 1/2 c. dried cranberries; 1-2 green apples, peeled and diced; 1/2 c. pecans or walnuts.

Cheese & Veggie Stuffed Chicken

4 – chicken breasts, butterflied
1 Tbsp olive oil
1/2 c. mushrooms, sliced
1/2 med. yellow onion, chopped (Image)
1 Tbsp. garlic, minced (Image)
1/2 c. spinach, frozen or fresh wilted
1/2 med. red bell pepper, diced
1/2 med. yellow bell pepper, diced
1/2 c. goat cheese, crumbled
1-1/2 c. Shredded Italian Cheese Blend (I used Great Value brand)

Butterfly and pound chicken breasts flat (or ask butcher to do so).

Heat olive oil in skillet. Saute mushrooms, onion, garlic, and peppers in olive oil until onions are translucent. Turn off heat and add goat cheese, stir until melted/combined with vegetables.

Lay out butterflied breast, sprinkle 1/4 of the Italian cheese blend on it, spreading evenly.  Put 1/4 of the veggie mix in the middle of the breast and roll like a burrito. Skewer with toothpicks to hold closed.

Optional, sprinkle choice of spices on each roll.

Bake at 375 for 30-45 minutes or until internal temperature reaches 180 deg.  Serve warm.

If you find that 1/4 of the mix is too much for one breast, the leftovers make a great side dish.

Serves 4

Per serving
Calories – 322
Carbohydrates – 7g
Sugars – 2g
Fiber – 2g
Fat – 17g
Saturated Fat – 8g
Cholesterol – 107mg 
Protein – 38g
Sodium – 362mg