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Black Bean Croquettes with Cornmeal

Savory bean croquettes with black beans and corn meal makes a perfect entree for vegetarian dieters. Serves 4.

Ingredients

• 2 tbsps fat free sour cream
• 1/4 cup cilantro chopped
• 1 large egg
• 1/4 cup salsa
• 4 tbsps corn oil
• 2 cups black beans
• 1/2 cup choppedonion minced
• 1/2 cup cornmeal

Directions

• Mash beans but don’t puree so as to have a few bean chunks for texture. Use a little bean liquid or water if beans are too dry to mash.
• Combine the beans, onion, cilantro, egg and sprinkle with salt and pepper.
• Add cornmeal by the tablespoon until its made a batter that is barely stiff enough to handle. (You should be able to shape it with your hands without it sticking, but it should be quite fragile or the cakes will be dry.)
• Add corn oil to a large, deep skillet and turn flame on medium. Shape the bean mixture into patties 2 to 3 inches across or into 1 1⁄2 x 3 inch logs.
• When the oil is hot, place them in the skillet. Don’t crowd them; you may have to work in batches.
• Cook the croquettes until nicely browned on all sides, adjusting the heat so they brown evenly without burning before turning, 7 or 8 minutes total. Keep warm in the oven or under aluminum foil until ready to serve, or serve at room temperature.
• Garnish with salsa, fat-free sour cream and fresh cilantro sprigs, if desired. Brown rice with roasted or fresh corn make a nice accompaniment.
• Note: as variations, you may add any of the following alone or together for extra zing in the batter: a dash of cumin, minced jalapeno, fresh chile, hot sauce or fresh squeezed lemon juice.

A sweet smoothie for breakfast or dessert. Serves 1.

Ingredients

• 1 cup frozen mango
• 1 cup frozen red raspberries
• 1/2 cup 2% milk
• 1/2 cup pulp free orange juice
• 3 oz fat free vanilla yogurt

Directions

• Put all the ingredients in a blender.
• Add some ice if you like your smoothie a little thicker.
• Blend together for about 45 seconds, or until it reaches preferred consistency.
• Add a little umbrella and enjoy!

Ingredients

• 1 tbsp salted butter
• 3 cups butternut winter squash, cubed
• 3 cups yam, cubed
• 6 cups chicken stock
• 2 cups zucchini, chopped
• 1/2 cup onions, chopped
• 3 cloves garlic
• 2 cups carrots, chopped

Directions

• Cut the squash in pieces, discarding seeds, steam until very soft. Let cool, and scoop the meat away from the peel and set aside.
• Fry onions and garlic in butter until soft and transparent (try toasting the garlic until golden brown before adding the onions, it adds to the nutty flavor of the soup).
• Add broth and all the other vegetables and boil slowly until all the vegetables are very soft then blend in the blender or with a wand until smooth. Add a little more stock or water if you find it too thick.
• Add spices, salt, pepper to taste at the end and let sit for a few minutes. Put a dollop of low fat yogurt in the bowl for something different.
• Spice alternatives: Mexican – 1 tbsp pureed chipotle peppers, 1 tsp cumin, chopped cilantro to garnish. French – 1/2 cup white wine, 2 tsp palm rubbed marjoram. Indian – 1 1/2 tsp curry powder, 1 tsp pulverized coriander.

Ingredients

• 1 cup raisins
• 1 tsp cinnamon
• 1 cup whole almonds

Directions

• Mix ingredients in a food processor for 2 to 3 minutes.
• Using a teaspoon for portioning, form into 1 inch balls.
• Chill for a few hours.