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Caribbean Bean Salad* Island Smoothies*

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Caribbean Bean Salad*. Serves 4. 4 cups shredded lettuce. 1 Tbsp. oil ... *Recipe adapted from The Kids Multicultural Cookbook Deanna F. Cook $12.95 ...

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Caribbean Bean Salad* Island Smoothies* Page 1Caribbean Bean Salad*Serves 4. 4 cups shredded lettuce 1 Tbsp. oil 1/4 cup red onion chopped 3 Tbsp. vinegar 1 cup canned black beans drained and rinsed 1 tsp. dried oregano 1 orange peeled and diced black pepper and salt to taste 1 tomato diced 1. Toss all ingredients together in a large salad bowl. 2. Serve immediately. Note: If you are making this salad ahead of time combine all ingredients except oil and vinegar. Keep salad refrigerated or chilled in covered container. Toss with oil and vinegar just before serving. NUTRITION FACTS (per serving) Calories 114 fat 3.5 g calories from fat 35 sodium 207 mg total carbohydrate 17 g fiber 4.5 g *Recipe adapted from Food & Health Communications Inc. www.foodandhealth.com. All rights reserved.Reprinted with permission. Island Smoothies* Serves 2. 1 banana ripe 1/2 cup orange juice 1/2 cup pineapple juice 1. Peel and slice banana. Place in a plastic container or sealable plastic bag. Freeze overnight. 2. Remove the banana from the freezer and thaw it for 10 minutes. Place in a blender with orange and pineapple juices. 3. Blend on high for 3 minutes or until the drink is smooth. Pour the smoothie into 2 tall cups and sip with a straw. No blender: Mash banana in a bowl. Combine banana and juices in a jar. Cover tightly and shake for 30 seconds to one minute. NUTRITION FACTS (per serving) Calories 130 fat 0 g calories from fat 0 sodium 0 mg total carbohydrate 31 g fiber 2 g *Recipe adapted from The Kids Multicultural Cookbook Deanna F. Cook $12.95 #8002348791 WilliamsonKids Can! Williamson Publishing Co. University of Illinois * United States Department of Agriculture * Local Extension Councils CooperatingUniversity of Illinois Extension provides equal opportunities in programs and employment. The Family Nutrition Program is funded with Food Stamp Administrative funds by the Food Nutrition &Consumer Services of the U.S. Department of Agri ...

Source: wellnessways.aces.uiuc.edu

 

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