January 2024

Ingredients

15 oz. canned, no-salt-added black beans, about 2 cups, drained, rinsed

1 tsp. chili powder

1/2 tsp. ground cumin

1/4 tsp. black pepper

1/4 tsp. red chili pepper flakes

4 tsp. dried cilantro

4 whole-wheat wraps or tortillas, 8 inches in size

8 oz. all white meat chicken, canned or grocery store rotisserie, shredded

1 medium carrot, about 1 cup, shredded

1 small tomato, about 1/2 cup, cut into 1/2-inch pieces

1 avocado, about 1 cup, cut into 1/2-inch cubes

Directions

1. In a large bowl combine and mix together beans, chili powder, cumin, black pepper, red chili flakes and cilantro.
2. Cut unpeeled avocado in half, remove the pit and slice lengthwise, then across, to make cubes.
3. Using a large spoon, placed near the avocado skin, remove the avocado pieces from the cut halves into a bowl.
4. You can use fresh or frozen whole wheat tortillas or wraps, wrapping them in a kitchen towel and microwaving them or heating them one by one on a dry skillet to soften them.
5. Keep tortillas warm and soft by wrapping them in a kitchen towel and taking them out one at a time as you make the wraps.
6. On a clean, dry, flat surface, place one wrap at a time. Add ¼ each of the bean mixture, chicken, carrot, tomato and avocado, in that order.
7. Fold up the bottom until it covers the bottom of the filling, then bring each side of the tortilla one at a time toward the middle, overlapping them over the filling to make the wrap snug. You can also secure it with a toothpick, being careful not to bite into it later.

Recipe courtesy of American Heart Association

Ingredients

2 cups fresh or frozen sliced hulled strawberries, thawed and patted dry if frozen (see tip below)

2 cups fresh or frozen blueberries or fresh or frozen halved blackberries, or a combination, thawed and patted dry if frozen (see tip below)

1 tablespoon + 1 teaspoon honey

2 teaspoons ground cinnamon

2 cups water

1 cup uncooked rolled oats

2 cups fat-free plain Greek yogurt

Directions

1. In a medium bowl, gently stir together the strawberries, blueberries, honey, and cinnamon.
2. In a medium saucepan, bring the water and oats to a boil over medium-high heat. Boil for 5 minutes, stirring occasionally.
3. In each parfait glass, layer: 1/4 cup oatmeal, 1/4 cup fruit mixture, 1/4 cup yogurt, and 1/4 cup fruit mixture. Repeat the layers.

Recipe courtesy of American Heart Association

Ingredients

Cooking spray

2 medium sweet potatoes, thinly sliced

1 tablespoon canola or corn oil and 1 tablespoon canola or corn oil, divided use

1/4 teaspoon pepper

1 15.5-ounce can no-salt-added cannellini beans, rinsed and drained

2 tablespoons water

1 tablespoon red hot-pepper sauce and 1 tablespoon red hot-pepper sauce, divided use

Directions

1. Preheat the oven to 400°F. Line two large baking sheets with aluminum foil. Lightly spray with cooking spray.
2. In a large bowl, stir together the potatoes, 1 tablespoon oil and the pepper.
3. Arrange the potatoes in a single layer on the baking sheets.
4. Bake for 20 minutes, or until just beginning to brown. Turn off the oven. Let the chips stand in the oven for 10 minutes to continue to crisp. Transfer the chips to a bowl. Let cool slightly.
5. Meanwhile, in a food processor or blender, process the beans, water, 1 tablespoon hot sauce, and remaining 1 tablespoon oil for 30 seconds to 1 minute, or until the mixture is smooth. Transfer to a medium bowl.
6. Stir in the remaining 1 tablespoon hot sauce.
7. Serve with the sweet potato chips.

Recipe courtesy of American Heart Association

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