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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Labels are for cans, not people."
-Anthony Rapp, Actor

The refrigerator light goes on...

Looking at a recipe and recognizing the ingredient with a lot of fat is the first place to start in changing your own recipes. Tahini is all fat. Itís a good kind of fat, but it still has a lot of calories. Fortunately, tahini also has a lot of flavor, so a little goes a long way.

Cayenne Pepper

Cayenne is a species of extremely hot chili pepper. It is small to medium sized (about 2 - 5 inches long) and bright red. Most cayenne grown today is dried and ground into cayenne pepper. Buy ground cayenne in small amounts so that it doesn't lose its fresh flavor. As it ages, it turns from a bright pepper red to a duller brownish red.


 

Black Bean Hummus



Servings = 6 | Serving size =1/2 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2.

This healthy recipe keeps well for a few days in the refrigerator.

2 15 ounce can black beans
2 Tbsp tahini (sesame seed paste)
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 green onions
1 clove garlic
1 tsp ground cumin
1/2 tsp salt
1/2 tsp cayenne pepper
1/2 cup non-fat yogurt

Combine all of the ingredients in a food processor fitted with a steel blade and process until smooth.

Season hummus to taste with fresh ground black pepper. Chill for at least 3 hours in the refrigerator.

Nutrition Facts

Serving size = 1/2 cup

Servings = 6

.

Amount Per Serving

Calories 163 Calories from Fat 28
  % Daily Value
Total Fat 3g 5%
    Saturated Fat 1g 3%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 219mg 9%
Total Carbohydrates 25g 8%
    Dietary Fiber 8g 33%
    Sugars 2g  
Protein 10g  
Vitamin A 1% Vitamin C 8%
Calcium 13% Iron 13%
Vitamin K 22 mcg Potassium 429 mg
Magnesium 73 mg