Dear Cancer Project supporter,
This spread is delicious on bread, pita bread, or crackers. Its versatility makes it perfect for including in school lunches, and the beans provide a healthy source of calcium. To use it in quesadillas, spread it on a tortilla, sprinkle with salsa and chopped onions, top with another tortilla, and heat briefly on both sides on an ungreased skillet. This spread keeps in the refrigerator for a week and also freezes well, so make extra!
This week's recipe is courtesy of Delisa Renideo. Delisa is a Cancer Project Food for Life class instructor who shares information about what constitutes a healthy, life-supporting diet. She is the co-author of a pure vegetarian cookbook. Delisa also enjoys working in her organic vegetable garden in Alaska. As an instructor, she emphasizes the practical aspects of how to prepare healthful food as well as how to incorporate it into daily life. Both she and her husband, Charlie, love demonstrating that having a positive approach to life is not only healthy but interesting and enjoyable.
| Cheezy Beany Spread
Makes 4 servings
1 15-ounce can white beans, drained and rinsed, or 1 1/2 cups cooked white beans
1 tablespoon tahini
2 tablespoons nutritional yeast
1–2 tablespoons chopped roasted red bell pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon prepared mustard (optional)
1/4 teaspoon salt (only if NOT using canned beans)
1 1/2 tablespoons lemon juice (or more to taste)
a few drops liquid smoke (can substitute about 1/2 teaspoon smoked paprika for red bell pepper and liquid smoke)
Combine all ingredients in food processor or blender and mix thoroughly, until creamy.
Per serving (1/4 recipe):
2.5 g fat
0.4 g saturated fat
14.8% calories from fat
0 mg cholesterol
21.9 g carbohydrate
6.1 g fiber
0.8 g sugar
10.1 g protein
121 mg sodium
5.1 mg vitamin C
34 mcg beta-carotene
0.7 mg vitamin E
86 mg calcium
3.3 mg iron
Recipe from Delisa Renideo
How much protein do I need on a daily basis? Learn how to calculate your recommended protein intake here.