Posts Tagged ‘ Eating habits ’

Food for Thought: Help Reduce Disease Risk, By: Kristine Van Workum, Registered Dietitian

March 22, 2012
By Ashley

Inflammation in our bodies can be a a normal, healthy immune system response. However, chronic
inflammation due to stress, poor diet, etc. have been shown to be linked to heart disease, cancer, diabetes,
osteoporosis, Alzheimer’s disease, depression and mood disorders. Take care of yourself and your body by
staying active, managing stress, getting adequate sleep, and eating a balanced diet. A balanced diet means
enjoying all foods in moderation, without focusing on dieting or deprivation. Planning adequate amounts of
healthy fats, lean proteins and high fiber carbohydrates can help you stay healthy and manage your weight.
Remember food variety is also important, and play close attention to the foods below since they have been
shown to help decrease inflammation in our bodies:

• Fruits & Vegetables – the more colorful and more variety, the better. These foods are rich in
antioxidants and phytochemicals which have a protective affect on our bodies.
• Omega 3 Fatty Acids – salmon and fatty fish, avocados, canola oil, walnuts, and flaxseed are some of
the most commonly eaten foods which contain these heart healthy fats.
• Spices – ginger, garlic, rosemary, turmeric, oregano, cayenne, clove, nutmeg, etc. Spices are a great
way to add flavor to your food without adding salt or extra calories.
• Dark Chocolate – dark chocolate is high in antioxidants and also contains fiber. A dark chocolate
Hershey’s Kiss is only ~26 calories, so enjoy this treat in moderation!
• Salicylic Acid – the active component of willow-bark (used as a folk remedy for pain), and it’s
synthetic derivative forms aspirin. Foods high in salicylic acid include: berries, grapes, broccoli,
spinach, chili peppers, cinnamon, ginger, rosemary, nutmeg, sage, basil.
• Olive Oil – healthy source high in unsaturated fats, but if used in cooking, keep temperature below
325°F (smoke point) to keep the greatest nutrient benefits and prevent flavor breakdown. Smoke
points of oils: Avocado – 510°F, Almond – 495°F, Sesame – 445°F, Canola – 425°F, Walnut – 400°F,
Olive – 325°F, Flax – 225°F

Happy Eating!

Kristine Van Workum
LifeShape Registered Dietitian & owner of Brevard Nutrition

Quinoa and Black Bean Salad
(Source: American Institute for Cancer Research, www.aicr.org)

Ingredients:
1½ cups quinoa ¼ teaspoon cayenne pepper
1½ cups canned black beans, rinsed and drained ¼ cup fresh coriander leaves, chopped fine
1½ Tablespoons red wine vinegar ⅓ cup fresh lime juice
1½ cups cooked corn (fresh, canned or frozen ½ teaspoon salt
1 red bell pepper, seeded and chopped 1¼ teaspoon ground cumin
4 scallions, chopped ⅓ cup olive oil
1 teaspoon garlic, minced fine

Instructions:
• Rinse quinoa in a fine sieve under cold running water until water runs clear. Put quinoa in a pot with 2¼
cups water. Bring to a boil, then cover and simmer 20 minutes or until water is absorbed and quinoa is
tender. Fluff quinoa with a fork and transfer to a large bowl and allow to cool.
• While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste, then add
beans, corn, bell pepper, scallions, garlic, cayenne and coriander to the quinoa. Toss well.
• In a small bowl whisk together lime juice, salt, cumin and add oil in a stream while whisking. Drizzle
over salad and toss well. Salad may be made a day ahead and refrigerated, covered. Bring to room
temperature before serving.

Nutrition Per Serving (makes 16 servings): Calories: 140, Total Fat: 6 g (< 1 g Sat. Fat), Sodium: 153 mg,
Total Carbohydrate: 19 g, Dietary Fiber: 3 g, Protein: 4 g

Celebrate Food Day, By: Kristine Van Workum, Registered Dietitian

October 21, 2011
By Ashley

This month launches Food Day which was created by the Center for Science in the Public Interest. The goal of Food Day is to bring awareness to the public, and a means for health, sustainable agriculture, environmental, consumer, community, and anti-hunger advocates to work together. Food Day is a national grassroots campaign to get Americans to “eat real” and enjoy delicious, healthy, and affordable food produced in a sustainable, humane way. The initiative and purpose of Food Day is best defined by its 6 Principles:

  • Reduce diet-related disease by promoting healthy food
  • Support sustainable farms & limit subsidies to big agribusiness
  • Expand access to food and end hunger
  • Protect the environment and farm animals by reforming factory farms
  • Promote health by curbing junk-food marketing aimed at kids
  • Support fair conditions for food and farm workers

Be a part of Food Day by visiting local farmers markets and taking some time to cook a fresh, balanced meal for yourself and loved ones.

Check out the Food Day Recipe Booklet for some new ideas: http://www.foodday.org/files/DinnerPartyKit.pdf

To learn more about Food Day and its events, visit: http://www.f oodday.org /

Happy Eating!

Kristine Van Workum, LifeShape Registered Dietitian & owner of Brevard Nutrition  

Honey-Crisp Oven-Fried Chicken

Source: http://www.foodday.org/why-eat-real/recipes/ellie-krieger.php

Ingredients:

6 skinless, bone-in chicken thighs (~2 lbs)
2/3 cup low-fat buttermilk
4 cups whole-grain cereal flakes
½ tsp paprika
½ tsp garlic powder
½ tsp kosher salt
¼ tsp freshly ground black pepper
¼ tsp cayenne pepper
Olive oil cooking spray
2 Tbsp honey

Directions:

  1. Preheat the oven to 350°F.
  2. Place the chicken in a bowl with the buttermilk and toss to coat.
  3. Marinate in the refrigerator for at least 1 hour and up to 4 hours.
  4. Place the cereal flakes in a food processor and process until crumbs form (you should have about 1 cup of crumbs).
  5. Transfer to a shallow dish and mix in the paprika, garlic powder, salt, black pepper, and cayenne pepper.
  6. Spray a baking sheet with cooking spray. Remove chicken from buttermilk, shaking off excess buttermilk from the chicken. Discard the remaining buttermilk.
  7. Brush each piece of chicken with honey, then dip in the cereal crumbs, press hard so the crumbs adhere to the chicken.
  8. Place the coated chicken on the prepared baking sheet. Lightly spray the top of each chicken thigh with cooking spray.
  9. Bake until the chicken is crisped and cooked through, 45 to 50 minutes.

Nutrition Information per serving (makes 6 servings): Calories 330, Protein 34g , Fat 7g, Carbohydrates 34g, Cholesterol 125mg, Fiber 4g, Sodium 410mg

No such thing as Diet Sweeteners? By Dr. Mark A. Fusco, LifeShape Medical Director & Board Certified General Surgeon

October 21, 2011
By Ashley

When I was a freshman in college the course that separated the men from the boys, the women from the girls, and the pre-med students from the soon to be “former pre-med students”, was organic chemistry.

Organic chemistry was taught in Remsen Hall.  Remsen Hall was one of the early buildings of the Johns Hopkins University campus. It was named after Ira Remsen, a famous chemistry professor, one of the original faculty at Hopkins. Remsen’s most famous discovery was Saccharin in 1879.  The legend goes that he, or maybe his assistant Constantin Fahlberg, discovered the sweet taste of the compound he had synthesized when he tasted a dinner roll.  The roll was uncommonly sweet. He tasted his fingers and realized he tasted one of the compounds he was working on that day. (Apparently this was before the school of hygiene was established – just kidding.)  He returned to his lab and tasted everything on his workbench discovering the potent sweetness of the compound that would become known as Saccharin. Fahlberg went on to patent, commercially produce, and profit from the compound. Remsen had a very long storied career, became the second president of Hopkins, and his ashes are buried behind a plaque at Remsen Hall where his ghost tutors haunted former pre-med students.

Very quickly Saccharine became widely used as a sweetener in cooking and soft drinks. It was also used as a cure for a whole host of ailments including migraines and “adiposity” (obesity). Typical for the time, Saccharin initially underwent virtually no testing.  Through the years artificial sweeteners have been accused of causing a variety of ill effects.  In spite of this, the use of artificial sweeteners increased during World War II, secondary to sugar cane shortages, and has continued to be a mainstay for dieters and diabetics to this day.

This month the Obesity 2011 meeting was held in Orlando Florida. One of the presentations by Dr. Robert Margolskee, a molecular biologist from Monell Chemical Senses Center in Philadelphia, dealt with the subject of taste receptors. He reviewed the fact that taste receptors not only reside on the tongue, but also in the stomach. These intestinal receptors may be responsible for triggering various metabolic and endocrine effects such as the release of insulin. In an article posted on the Doctors of Weight Loss Blog, the significance of this as it relates to artificial sweetener is summarized as follows:

Experiments conducted in mice suggest that these gut taste receptors may play a role in regulating endocrine function. Sucralose and other artificial sweeteners promote insulin secretion from pancreatic islets in the same way that glucose does, in a dose-dependent fashion. A strain of mice who do not produce gustducin have dysregulation of glucose, insulin and GLP-1 in response to glucose delivered directly into the stomach. So, although artificial sweeteners have zero calories, they are not necessarily metabolically inactive, and may have long-term clinical effects that are as yet, unknown.

In a bit of irony it may be that the reason to stop artificial sweeteners may not be subtle increased likelihood of side effects, but instead the fact that they actually may interfere with weight loss. Something to think about when searching for a diet sweetener substitute.

Healthy Eating for Kids, By: Kristine Van Workum, Registered Dietitian

September 14, 2011
By Ashley

As a registered dietitian, I often meet with parents, children and families to help guide them in making healthy food choices and lifestyle changes for overall wellness. There is now an official initiative focusing on the health of children in the U.S. With September being recognized as National Childhood Obesity Awareness Month, professionals have reported our kids are overfed and undernourished. This means our children are consuming an excess of calories from foods low in vitamins, minerals and fiber.

Our first lady, Michelle Obama’s work in developing www.letsmove.gov/ provides some good resources and a start for awareness.

In addition there are many other resources available for parents and kids. Here are others I often recommend:

www.healthierkidsbrighterfutures.org/home/ www.Fueluptoplay60.com

www.eatright.org/kids/www. aom3.americaonthemove.org

Worried about your pre-teen/teen’s weight? Read this article for some good tips: www.eatright.org/kids/article.aspx?id=6442462704

The book Secrets of Feeding a Healthy Family by Ellyn Satter or visit:
http://www.ellynsatter.com/how-to-feed-i-24.html

When I meet with families, I encourage eating healthy together as a family and staying physically active to build a healthy lifestyle, not just to lose weight. Set an example for your kids by prioritizing family meals whenever possible and using MyPlate (www.choosemyplate.gov) as a guide to try to incorporate all the food groups for good nutrition. Include kids in cooking to make it fun and ask them to choose a new fruit or vegetable to try when at the grocery store.

Create an interest in new foods and do not make foods forbidden; this often backfires for both children and adults. Practice healthy eating and incorporating desserts or less healthy foods in moderation, or after eating a balanced meal. Do not focus on “dieting” or eliminating entire food groups and do not address foods as “bad” or “forbidden.” Doing so can lead to negative food relationships. Below are tips I often encourage parents to consider when trying to create a healthy food relationship:

• Be a good role model – choose balanced meals & do not diet, focus on weight or counting calories; encouraging dieting in children often can lead to disordered eating patterns later in life

• Focus on foods to increase, not on foods to avoid – plan in more fruits & veggies to fill ½ your plate; make a game out of who can get the most food groups or fruits & veggies in each day

• Try something new – whether it’s a new food or a fun new physical activity, doing so together can encourage positive changes for life

• Try not to bring your own biases to the table – let your kids decide for themselves what they enjoy the taste of

• Set examples of mindful eating – don’t eat in front of the TV, eat slowly to enjoy the taste of your food, and learn to recognize & process feelings of fullness to create a pleasant & relaxed environment around meal times

• Educate children and adolescents on the health benefits of eating all food groups: concentration in school, growth, strong bones and muscles, energy & endurance for sports and to play with friends are just a few

• Do not force children to clean their plates; they often have good recognition of their own hunger/fullness cues

• Provide some structure with consistent meal & snack times to maintain focus and prevent kids from getting overly hungry

• Plan balanced meals for everyone – lean proteins, fruits & veggies, lowfat dairy, whole grains and healthy fats are important for overall health; remember portion sizes will vary among adults and children

• Try more than once to introduce new foods – young kids often need multiple exposures to an item before they really decide if they like it

• Add flavor – kids and adults often enjoy foods with flavor; there is nothing wrong with adding a dip or hummus to increase intake of veggies

• Grow a small vegetable or herb garden – kids are more likely to try a new food if they have grown it themselves

• Prioritize family meals whenever possible – research shows families who eat regular meals together can lead to lower rates of obesity and of eating disorders later in life

• Help yourself & your children develop a healthy body image by focusing on the positive things and extraordinary way our body functions daily

• Use rewards other than food to praise children for accomplishments & good behavior – go to a park, play a game, or give stickers instead of M&Ms

• Keep healthy snacks such as fruit, nuts, cheese sticks, whole grain crackers & yogurt readily available and visible for kids to eat

• Plan fun activities – go to the beach, skip around the yard, walk the dog, play a game – kids & adults who engage in regular activity have better sleep patterns, improved concentration, and lower stress levels; the benefits of regular exercise & physical activity go well beyond just burning calories to lose weight

September is also known as Whole Grains Month, so below is a recipe for a grain less commonly eaten – try it out with your family this week!

Happy Eating!

Kristine Van Workum, LifeShape Registered Dietitian & owner of Brevard Nutrition

Baked Chicken with Apples and Barley
Source: http://www.wholegrainscouncil.org/recipes/main-dishes/baked-chicken-with-apples-and-barley

Ingredients:

1/2 cup chopped onion 1 cup whole grain barley kernels
1/2 cup chopped red bell pepper 2-1/2 cups chicken broth
1/2 cup chopped green bell pepper 4 boneless, skinless chicken breasts
1 clove garlic, finely chopped 1/2 teaspoon garlic salt (or a little minced garlic)
1 medium tart green apple, chopped 3 tablespoons orange marmalade or apricot jam
1-2 tablespoons curry powder

Directions:
Heat oil in large skillet; sauté onion, bell peppers and garlic 5 minutes, stirring occasionally. Add chopped apple and curry powder; sauté 4 minutes longer.Stir in barley and chicken broth; bring to boil. Reduce heat and simmer 20-25 minutes. Pour barley mixture into large baking dish or casserole. Arrange chicken breasts over barley and season with garlic salt. Cover and bake in 375º F oven for 45 minutes. Remove cover; brush chicken with marmalade. Continue to bake, uncovered, 15 minutes longer. Remove from oven and let stand 5 minutes before serving.

Nutrition Information per serving (makes 4 servings): Calories 431, Protein 34g , Fat 8g, Carbohydrates 59g, Cholesterol 68mg, Fiber 9g, Sodium 850mg

MyPlate replaces MyPyramid, by Kristine Van Workum, Registered Dietitian

July 14, 2011
By Ashley

By now most people have heard that MyPyramid (previously known as The Food Guide Pyramid) has been archived and replaced by MyPlate. On June 2, 2011, the USDA introduced the new graphic, in hopes of creating a clearer picture of balanced nutrition at each meal. The key concepts for overall healthy eating are:

• Balance calories for your individual needs & focus on quality not quantity

• Increase fruits, veggies, whole grains and low-fat dairy foods

• Choose lower sodium varieties of foods when available

• Limit drinks high in sugar, and increase water intake

• For a PDF handout of these tips, visit: http://www.choosemyplate.gov/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf

Here is a summary of the most recent (2010) Dietary Guidelines and 10 tips for making a healthy plate:

1. Balance calories. Remember, individual calorie needs vary based on age, gender, activity level, and personal goals relating to weight maintenance, weight gain or weight loss.

2. Enjoy your food. Focus on quality and not quantity, and practice mindful eating so you can taste and enjoy each bite. Your food should be nutritious and delicious!

3. Watch portion sizes.

4. Eat more fruits, veggies, whole grains & low-fat dairy foods.

5. Fill ½ your plate with vegetables & fruits – aim for variety and lots of color!

6. Choose low-fat and/or fat-free dairy products – they are a great source of calcium, vitamins/minerals and protein.

7. Aim for at least ½ of your grain servings from whole grain foods. Visit the Whole Grains Council for examples of whole grain foods: http://www.wholegrainscouncil.org/whole-grains-101/definition-of-whole-grains

8. Moderate your intake of saturated fats, added sugars and salt. Try to choose foods which contain the healthier unsaturated fats such as olive/canola oils, avocados, nuts and fatty fish.

9. Choose lower sodium foods when possible. Check the food label/nutrition facts to compare sodium levels per serving, especially if you have heart disease and/or diabetes.

10. Drink more water and cut back on sugary drinks. Try adding a slice of fresh fruit to your water to add some flavor naturally.

Happy Eating!

Kristine Van Workum
LifeShape Registered Dietitian & owner of Brevard Nutrition

For a delicious and healthy recipe to savor, check out the Chipotle Shrimp Tacos with Avocado Salsa Verde! Recipe below:

Source: http://www.foodnetwork.com/recipes/food-network-kitchens/chipotle-shrimp-taco-with-avocado-salsa-verde-recipe/index.html

Avocado Salsa: Shrimp:

1 small onion, quartered
1 Tbsp olive oil
1 jalapeno, quartered, seeds optional 1 tsp chipotle or blended chili powder
1 garlic clove, smashed 1 tsp kosher salt
4 medium tomatillos, husked, rinsed, and coarsely chopped
1 pound medium shrimp, peeled and deveined
1/2 Hass avocado, peeled, seeded, and cut into chunks
8 corn tortillas
1 ¼ tsp kosher salt
8 sprigs cilantro for garnish
¼ c loosely packed fresh cilantro leaves, coarsely chopped
2 limes, cut into wedges

Directions: Put the onion, jalapeno, and garlic in a food processor and finely chop. Add the tomatillos, avocado, and salt and pulse until chopped but still chunky. Transfer to a bowl and stir in the cilantro. Heat a stovetop or outdoor grill to medium-high. Mix the olive oil, chipotle or chili powder, and salt in a large bowl. Add the shrimp and toss to coat. Grill the shrimp until translucent, about 1 1/2 to 2 minutes on each side. Grill tortillas, until slightly charred and pliable, about 20 seconds per side. (Alternatively, wrap in a damp paper towel and heat in a microwave.) Spoon sauce on the tortilla, then top with about 2 or 3 shrimp and a sprig of cilantro.

Serve 2 tacos per person, with a lime wedge on the side.

Spring Cleaning for your Eating, By: Kristine Van Workum, Registered Dietitian

April 15, 2011
By Ashley

Many of us may not enjoy the routine of spring cleaning, but once it’s done we often feel great and breathe easier with the chore off our plate. Below are a few tips for applying some spring cleaning to our eating routine. Keep in mind it may take some work and a bit of planning, but the end result can be a happier, healthier and more well nourished YOU!

  • Clear the clutter. Toss out any old, partially eaten, or stale foods that have gotten lost in the back of your pantry. Check expiration dates & discard anything past the date, as well as those leftovers you still have not eaten in the past week. Check jars of jams and bottles of salad dressings for mold or any sign of inappropriate growth. Don’t grow a science experiment in your fridge!
  • Clean counters. Countertops, sponges and cutting boards are breeding grounds for bacteria so be sure to scrub well and use bleach. Also pay attention to what you have sitting on your kitchen counters – if it’s a bag of cookies, you may be more likely to snack on them mindlessly. Set yourself up for success by storing snack foods out of sight or in cabinets, or only leave out the foods you are trying to eat more often, for example a bowl of fresh fruit or some grapes.
  • Check the freezer. Anything with a layer of ice on it is likely freezer burned and won’t taste great once it’s thawed. Keep your freezer set to 0°F or lower to ensure proper temps. According to the USDA, frozen foods remain safe indefinitely, but storage recommendations exist for product quality. Refer to the chart on the USDA website: http://www.fsis.usda.gov/factsheets/focus_on_freezing/index.asp#1 for details. The USDA also has a food safety storage chart for refrigeration of various foods: http://www.fsis.usda.gov/Fact_Sheets/Refrigeration_%26_Food_Safety/#11
  • Create a system. Clearly date and label foods and leftovers so you remember to use them. Pre-portion snack foods, create your own frozen meals from dinner leftovers, and wash & prepare fruits and veggies for quick use or ready-to-eat snacks. Make fruits & veggies visible so you are more likely to eat them before they start to rot.
  • Choose fresh & visit Farmer’s Markets. Spring is a great time to start purchasing seasonal produce we were deprived of during the winter months. Start an herb garden or plant some tomatoes – it will also help you enjoy some time outdoors.
  • Think new cuisine! Don’t be afraid to be adventurous. Typically we purchase the same 15-20 items at the grocery store every week, so make it a point to buy at least 1 new food or try at least 1 new recipe each week. This will keep your taste buds happy, prevent boredom, and ensure a variety of vitamins & minerals in our diets.

Happy Spring and Happy Eating!

Kristine Van Workum
LifeShape Registered Dietitian & owner of Brevard Nutrition
www.brevardnutrition.com

White Bean Soup with Spinach, Leeks & Couscous
Source: http://www.aicr.org/site/PageServer?pagename=her_current_issue

Ingredients

  • 2 tsp olive oil 2 (16 oz) cans cannellini beans, drained & rinsed
  • 4 leeks, bulb only, chopped (rinsed very well) 2 bay leaves
  • 2 cloves garlic, chopped ¼ cup whole-wheat couscous
  • 2 cups carrots, chopped 2 cups packed fresh spinach leaves
  • ½ tsp dried mint leaves 1 Tbsp fresh lemon juice
  • 2-3 tsp ground cumin Salt & pepper to taste
  • 4 (16 oz) cans fat-free, reduced-sodium chicken broth ¼ cup parsley, chopped

Directions

  1. In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and sauté until tender, about 5 minutes.
  2. Add dried mint and cumin. Stir until fragrant about 2 more minutes. Stir in chicken broth, beans and bay leaves.
  3. Bring to boil; reduce heat to low. Stir in couscous. Cover and simmer for 5 minutes.
  4. Stir in spinach; add lemon juice
  5. Season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.

Nutrition Information per serving (recipe makes 8 servings): Calories 170, Total Fat 2.5 g, Saturated Fat 0 g, Sodium 520 mg, Total Carbohydrate 30 g, Dietary Fiber 7 g, Protein 8 g

Eating Well in the New Year, By Kristine Van Workum, Registered Dietitian

January 21, 2011
By Ashley

As most Americans begin the New Year, we often think of dieting, New Year’s resolutions and things we feel we should give up. We often try to change too many variables or set unrealistic rules which we are unable to follow long-term. I just read a statistic reporting only 71% of people who set New Year’s resolutions maintain them past the first 2 weeks, only 61% maintain them past the first month, and the numbers continue to decrease each month as we move throughout the year. Instead of jumping on the fad diet bandwagon, try to set small goals each week to improve your eating habits gradually.

Here are a few ideas of things to ADD to your eating regimen (focus on these instead of things to take away):
• Veggies. Plan at least 1 vegetable serving at dinner each day to help boost your fiber, vitamin and mineral intake. Already doing this? Try to plan 1 serving at lunch AND at dinner.
• Herbs & Spices. These help to season your food and enhance flavor while providing health benefits and antioxidants. Try a sprinkle of cinnamon in your coffee or tea for a new taste.
• Variety. Trying 1 new food or recipe each week is a great way to keep your taste buds satisfied while providing different levels of macro and micronutrients. Remember to check the LifeShape Facebook page for a new recipe idea every Monday (or see the recipe below).
• Water. Drinking water and staying hydrated (especially as the weather warms up here in Florida) is essential for maintaining your energy levels and keeping your body performing its best. Try adding a small slice of lemon, orange, melon, cucumber or mint to add a hint of flavor.
• Omega-3′s. These healthy fats are essential for good nutrition and heart health – try to eat fish 2-3 times per week to gain the benefits. If you don’t like fish, other sources of omega-3′s are walnuts, canola oil and flaxseeds. As a side note, and speaking of heart health, don’t forget to wear red on
February 4th for National Wear Red Day! (Event sponsored by the American Heart Association to help bring awareness to women on the risks of heart disease).

Happy New Year and happy eating!
Kristine Van Workum, Registered Dietitian of LifeShape & owner of Brevard Nutrition

Bean and Vegetable Enchilada Casserole
Source: American Institute for Cancer Research (www.aicr.org)

1 medium bell pepper, chopped
1 large onion, chopped
2 cloves garlic, minced
1 Tbsp. canola oil
1 can (14 oz.) black beans, drained and rinsed
1 can (14 oz.) pinto beans, drained and rinsed
1 package (16 oz.) frozen corn, thawed
1 can (28 oz.) pureed or crushed tomatoes
1 Tbsp. chili powder
1/2 tsp. ground cumin
Dash of hot sauce, to taste
Salt and freshly ground pepper, to taste
12 corn tortillas
1 cup grated reduced-fat Jack cheese

• Preheat oven to 350 degrees. In large saucepan, heat oil over medium heat and saute bell pepper, onion and garlic for five minutes. Add beans, corn, tomatoes and seasonings, including salt and pepper, if desired. Reduce heat to low and simmer for 15 minutes.
• Assemble casserole in 9 x 13-inch baking dish. Cover bottom with one-third of bean mixture. Layer sixtortillas on top of beans. Repeat once more, ending with bean mixture on top.
• Sprinkle cheese on top and bake until hot and bubbly, about 30-40 minutes.
Makes 8 servings. Per serving: 320 calories, 7 g total fat (2 g saturated fat), 53 g carbohydrates, 15 g protein,

11 g dietary fiber, 677 mg sodium.