725 Ridge Road

Webster, NY 14580 US


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Spicy Black Bean Soup

3 TBS Olive Oil

½ C. Green pepper

½ C. Red Pepper

½ C. Onion

1 Stalk Celery

2 Carrots

2 Cans Black Beans

1 Can Low Sodium Chicken Broth

1 Can Rotel Diced Tomatoes

Using a big soup pot, chop all vegetables and saute' in oil till soft. Add chicken broth, drain beans and add to veggies. Add Rotel and stir all together. Cook for about an hour. Then take about half to 3 quarters and put it in a blender to thicken. Add it all together again and stir.

You can add a little garlic and salt and pepper to taste.



Karen's Favorite Tilapia

1 piece Tilapia

¼ Wegman's Pan Searing Flour

1 TBS Olive Oil

¼ Cup Wegman's Organic Salsa

Rinse fish then dust in pan searing flour. Cook in olive oil turning once. When fish is almost done spoon on salsa and cover for about 1 minute.

Spicy Nut Snack

1 Cup of your Favorite Raw Nuts


Pinch of Cayenne Pepper

Blanch raw nuts (place in boiling water & quickly remove and drain)

Coat with cinnamon and pepper and bake at 300 degrees for 15 minutes

Whole Wheat Tortilla Chips

Cut whole wheat tortillas in quarters and bake at 300 till crisp (5min)

If using with fruit dip sprinkle with cinnamon

Use with hummus or fruit dip

Fruit Dip

1 Apple

½ Cup Raspberries

½ Cup Strawberries

1 TBS All Fruit blackberry spread

Chop all fruit and mix everything together. Let sit and use with Whole Wheat Chips

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