STRAWBERRY BLENDER BREAKFAST
2 c. frozen unsweetened whole strawberries
1 1/2 c. milk
1/2 c. plain yogurt
2 env. vanilla flavored instant breakfast mix
2 tbsp. honey
In a blender, combine strawberry, milk, yogurt, breakfast mix
and honey. Cover, blend until almost smooth, stopping the blender
and stirring as necessary. Pour into 3 or 4 (8 ounce) glasses.
Serve immediately
BREAKFAST (OR ANYTIME)
SMOOTHIE
1/3 - 1/2 c. vanilla low fat yogurt
1/4 c. orange juice
1 banana, chunked
About 8 frozen (or fresh) strawberries, or equivalent of raspberries,
thawed Blend until smooth in electric blender or hand-held blender.
BLACK BEAN SALAD
2 15-ounce cans black beans, drained and rinsed
1 orange or yellow bell pepper, diced
1-1/2 cups frozen yellow corn, microwave for 3 minutes
2 bunches green onions, diced
½ cup cilantro, chopped
1 cup cherry tomatoes, chopped into small pieces
1 4-ounce can diced green chilies
Dressing:
2 teaspoons rice wine vinegar
½ teaspoon salt
2 teaspoons sugar
2 teaspoons ground cumin
3 gloves garlic, minced
1 teaspoon ground coriander
2 teaspoons canola oil
juice of 1 lime
1/2 teaspoon fresh ground black pepper
zest of 1 lime
Tabasco sauce (pick one based on desired level of hotness)
3 tablespoons Tabasco green sauce (mild dressing)
3 tablespoons Tabasco green sauce and 1 teaspoon Tabasco red sauce
(medium-hot dressing)
2 tablespoons Tabasco green sauce and 1-2 tablespoons Tabasco
red sauce (hot dressing)
Combine all salad ingredients. Mix dressing. Fold dressing into
salad. Serve cold.
Makes about 8 servings, 1 cup each.
Nutrition per serving:
calories, 212
protein,12 grams
carbohydrates, 39 grams
total fat, 2 grams
saturated fat, 0 grams
monounsaturated fat, 1 gram
cholesterol, 0 milligrams
sodium, 211 milligrams
fiber, 12 grams
potassium, 686 milligrams
calcium, 87 milligrams
From Mayo Clinic Health Letter, October 2005
