Ingredients
  • 1 cup seeded, diced plum tomatoes (3-4 tomatoes)
  • 1 cup canned black beans, rinsed
  • 2 tablespoons chopped scallions
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon lime juice
  • 1-1/2 teaspoons extra-virgin olive oil
  • 1/2-1 teaspoon minced canned chipotle in adobo sauce
  • 1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
NUTRITION
Recipe Yield: Yield: 4 servings (1/2 cup each) Calories: 83 Fat: 2 grams Fiber: 4 grams Sodium: 283 milligrams Protein: 4 grams Carbohydrates: 11 grams  

Flaxseed Chia Crackers

 
Ingredients
  • 1 cup flax seeds
  • 3 tbsp chia seeds
  • 1 cup water
  • 3 tbsp sunflower seeds
  • 3 tbsp pumpkin seeds
  • 1 1/2 tsp salt (or to taste)
  • 3 tbsp Italian blend herbs
  • 1 tbsp date syrup (optional)
Directions
  1. Preheat oven to 200F. Line a large baking sheet with parchment paper
  2. In a large bowl, soak flax and chia seeds in water for 15-20 minutes
  3. Add the rest of the ingredients and mix well
  4. Spread the mixture evenly on the lined baking sheet and bake at 200F for an hour and a half. Flip it over and bake for another hour and a half. Turn the heat off and let it cool inside the oven.
  5. Once cooled, break it into “free-form”, uneven pieces (makes approximately 35)*
  6. *For even size crackers, score the dough with a knife before baking
NUTRITION
  • Serving Size: 1 cracker
  • Calories: 34
  • Sugar: 0
  • Sodium: 70
  • Fat: 2.5
  • Trans Fat: 0
  • Carbohydrates: 1.5
  • Fiber: 1.4
  • Protein: 1.8
  • Cholesterol: 0