Recipe: Bean and Corn Dip

a.k.a. Wanda's Beans and Stuff Dip

Ingredients

2 cans black-eyed peas

2 cans black beans

2 cans dark red beans or pinto beans

2 cans shoe peg corn

1 can Rotel tomatoes

I/2 medium green bell pepper, chopped

1/2 medium onion, finely chopped

8 oz Light Italian Dressing

Directions

Drain tomatoes and corn, discard juices and add to large mixing bowl. Rinse beans and peas in a colander and add to mixing bowl. Add chopped onions and peppers and dressing to bowl. Refrigerate overnight. Enjoy with baked tortilla chips!

Nutrition Info

Serving size:  1/2 cup    

Makes:  32 servings      

Per 1/2 cup serving:  108 cals/5 grams protein/19 grams carbohydrate/4 grams fiber

Recipe: Cherry Angel Food Cake Bites

"My family loves this easy low-cal dessert...good to make for family/work functions."

Ingredients

1 box Angel Food cake mix

1 large can (15-16oz) of cherry sugar free pie filling (use any sugar free pie filling for a different flavor)

Directions

Mix both ingredients together in a large bowl. Mixture will expand as you stir. 

Spray a 13x9 glass pan with Pam Cooking Spray and place Angel Food cake mixture in pan.

Bake at 350 degrees for 30 minutes. Allow to cool and cut into 24 square bites. 

This is super moist with only these two ingredients and will stay moist for several days...Enjoy!

Nutrition
Approximately 75 calories per large square.

Submitted by: Jan Carlo, Program Manager for Sacred Heart Surgical Weight Loss Center

Recipe: Flourless Pancakes

Ingredients
1.5 cups almond flour (Note: take a look at the ingredients - almond flour should have one ingredient - almonds, no flour! Check the organic section at your local grocery store.)
pinch of salt
2 eggs
1 tbsp pure honey
1/4 cup organic milk

Directions
Mix all ingredients together until well combined. Heat olive oil over medium heat. Pour 1/4 cup of batter on skillet. Flip after the edges are firm. Cook on reverse side 30/45 seconds. 

Syrup Alternative
Rather than smothering healthy pancakes with unhealthy syrup, mix 2 tbsp plain Greek yogurt and 1 tbsp pure honey together. Put a couple dollops on top of the pancakes and slice a banana over it.

Nutrition
Makes about 7 medium pancakes. Per Pancake: 66 calories / 4.3g carbohydrates / 3.2g protein / 4.4g fat.

Recipe from TurningMediterranean.com