WESTERN BROCCOLI SALAD

4 cups fresh broccoli florets

1 medium tomato, chopped
1 can (16 oz) kidney beans, rinsed and drained (always buy low-sodium canned beans)

3/4 cup chopped red onion
1 cup shredded reduced-fat cheddar cheese
1/2 cup low-sugar or sugar ranch salad dressing 

Steam broccoli until crisp tender. Drain well. In serving bowl, toss the broccoli, tomato, beans, onion, and cheese together. Drizzle dressing over top and toss again to coat. Cover and keep refrigerated until serving time.

Note: Kidney beans can be an important part of a diabetics diet.

file photo used for reference only

not this exact recipe

HOMEMADE APPLE BUTTER

9 cups apples, peeled and cored

1 cup cider vinegar
6 cup Splenda
cinnamon to taste

Cook apples until tender; run through a blender or food processor. In a saucepan, mix apple pulp with the vinegar, Splenda, and cinnamon. Bring mixture to a boil and cook for 18 minutes. Pour mixture into hot sterilized jars and seal.

Note: File Photo

BLACK BEAN SOUP

3 tbsp olive oil

1/2 medium yellow onion, finely chopped 

1/2 cup finely chopped celery

1/2 medium green bell pepper, finely chopped

1 garlic clove, finely chopped

1 cup water

2 cans (15-oz each) black beans

2 cans (15-oz each) Mexican-style stewed tomatoes

1/2 tsp cumin

1/2 tsp ground coriander

1/4 tsp salt 

1/2 tsp black pepper

1/4 cup low-fat sour cream

Heat the olive oil in a 10-inch skillet; add the onion, celery, bell pepper, and garlic. Sauté approximately 5 minutes or until the vegetables are tender.

Drain the black beans.

In a large saucepan, combine the sautéed veggies, black beans, water, and undrained tomatoes; stir in the cumin, coriander, salt, and black pepper. Cook, stirring occasionally, over medium-low heat for 15 minutes. Spoon half the mixture into a blender container and process until pureed. Return pureed mixture to the saucepan with the remainder of the soup. Cook, stirring occasionally, until completely heated through.

To serve, ladle into bowls and top each bowl with a tablespoon of sour cream. Serve with baked tortilla chips, if your diet allows.

Yield: 4 servings.

Note: File Photo