Another great recipe for the entire family.  These savory pancakes are quick, easy and nutritious.

 

Ingredients:

1 cup finely ground cornmeal

1/2 cup grated low fat cheddar cheese

1/2 tsp salt

1 cup milk

2 Tbsp butter

1/2 cup corn

1/4 cup thinly sliced scallions

1/4 cup chopped cilantro

2 Tbsp canola oil

 

Directions:

  1. In a large bowl, mix cornmeal with cheese and salt.
  2. Heat milk in a small saucepan until steam rises, then add butter and stir until butter is dissolved.
  3. Pour milk into cornmeal mixture and stir.  Fold in corn, scallions and cilantro.
  4. Heat oil in a large skillet.  When hot, pour about 2-3 tablespoons of mixture into pan and flatten.  Cook for about 3-5 minutes and turn over.  Cook other side another 3 minutes or so until golden brown. Continue with rest of batter.
  5. Serve as is or with black beans.

 

Arepas


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Bowl of beansBeans are a superfood.  Beans are packed with heart healthy protein, phytochemicals, iron, zinc and fiber.  In addition to the nutritional benefits, beans are inexpensive and so versatile.  You can use beans in soups, salads, dips and as a burger substitute.

This recipe is a basic recipe you can use on a variety of beans. You can add your own twist by adding spices and herbs. If you don’t know what to do with an entire pot of beans, you can freeze it into smaller portion sizes and defrost as needed.

Homemade beans are MUCH lower in sodium and taste so much better than canned beans.  Make them on a Sunday and you will have a delicious pot of beans and a healthy protein choice for the week.

 

For video click here:  How to Make Beans



 


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