Lime Guacamole

1 avocado
juice of 1/2 lime
dash salt
sash pepper
1/4 tsp garlic powder (to taste)
cilantro to taste
1 Roma tomato, chopped
2 tbsp chopped onion

Mash avocado with seasonings and lime juice. Stir in tomato and onion. Serve on quesadillas, burritos, etc or with tortilla chips.

Makes 6 (1/8 cup) servings.

Calories 52.5
Fat 4.5g
Sodium 29mg
Carbs 3.5g
Fiber 2g
Sugar 0.1g
Protein 0.7g

Veggie Quesadilla

1 TortillaLand uncooked flour tortilla (8-inch)
1 cup fresh spinach, chopped
5 mushrooms, sliced
1/4 cup canned black beans, rinsed and drained
1/4 cup mozzarella cheese, grated

Saute mushrooms. When mushrooms begin to brown, add spinach and beans. Cook one side of tortilla on a griddle and remove. When spinach is wilted and beans are warm, put them on the cooked side of the tortilla. Sprinkle cheese and fold tortilla in half. Place back on griddle until cooked and flip. Serve with Lime Guacamole!!

Makes 1 serving.

Calories 295.5
Fat 9g
Sodium 370mg
Carbs 38g
Fiber 5.5g
Sugar 2g

Protein 17g

Greek Pita Bake

1 whole wheat pita (6 inch)
1/2 tbsp pesto
1/2 chopped tomato (Roma is best, but any will work)
1/3 cup spinach, chopped
1 medium button mushroom, sliced
1 tbsp grated mozzarella
1 tbsp grated Parmesan
1 tsp extra virgin olive oil
black pepper to taste

Preheat the over to 350 degrees. Spread the pesto on your pita and place, pesto side up, on a baking sheet. Top with spinach, tomatoes, mushrooms and cheeses. Drizzle with olive oil and season with pepper. Bake for 12-15 minutes or until pita is crisp. Makes a great lunch or cut into triangles and serve as an appetizer!!

Makes 1 serving. (Nutritional data refers to the entire pita, so if you cut into triangles for an appetizer, you'll need to adjust the numbers).

Calories 314
Fat 13g
Sodium 575mg
Carbs 39g
Fiber 6g
Sugar 2g
Protein 13g

Homemade Hummus

1-15 ounce can garbanzo beans (chickpeas), drained and rinsed
1 tbsp tahini (sesame seed butter, found in the ethnic foods section of your grocery store)
2 tbsp lemon juice
2 small garlic cloves (use more if you like more bite)
1/3 cup vegetable or chicken broth
1 tsp horseradish (optional)
salt and pepper to taste

Blend all ingredients together until smooth. Spread on tortillas, sandwiches, or whole wheat pita bread or dip fresh veggies and pita triangles.

Makes 8-1/4 cup servings.

Calories 84.5
Fat 2g
Sodium 223.5mg
Carbs 15g
Fiber 3g
Sugar 0.1g
Protein 3.5g

Black Bean and Avacado Salsa

1-15 ounce can corn, drained
1-15 ounce can black beans, drained
1-8 ounce can sliced olives, drained
1 cup fat free Italian dressing ( bottled or made from a mix)
3-4 Roma tomatoes, diced
2-3 avocados, diced
3 tbsp fresh cilantro, to taste

Mix everything together except for avocados & tomatoes. Chill for 2-3 hours. Add avocados & tomatoes just before serving. Serve with tortilla chips, pita bread, tortillas, or on salad.

Makes 12 servings.

Calories 148
Fat 7.5g
Sodium 500mg
Carbs 18g
Fiber 6.5g
Sugar 1.5g
Protein 4.5

Spicy Bean Dip

1-15 ounce can of pinto beans, drained and rinsed (any beans work, pinto are just my favorite for this recipe)
1/4-1/2 cup water
1 tsp chili powder
1/4 tsp garlic powder
a pinch of cumin
canned diced green chiles to taste (optional)
salt and pepper to taste

Blend beans with water until smooth. Start with 1/4 cup water and add more if it's too thick for your blender or food processor. Mix in the spices. Dip sliced assorted veggies. A lot of the time I'll dip lots of fresh veggies and some whole wheat pita bread triangles and call it a full meal. It's a good source of protein and fiber and is super filling!

Suggested dipping vegetables: broccoli, bell pepper, carrots, celery, cauliflower, zucchini, etc.

Makes 4-1/2 cup servings.

Calories 117
Fat 0.5g
Sodium 203mg
Carbs 22g
Fiber 7.5g
Sugar 0g
Protein 7g